The Nourishment Mindset

I met Cheesemonger Raymond Hook 20 years ago when we worked together to design a Port and cheese program for high end restaurants. We embarked on a cheese and Premium Port tasting journey that ultimately led to visits to and partnerships with Sweet Grass Dairy and Point Reyes Farmstead Cheese Company. There are plenty of big personalities in the fine wine and culinary world, and Raymond's vast knowledge and humble manner immediately impressed me. I have learned a shocking amount about food and farming from this gentleman.In today's episode #66 we discuss his “aha” cheese moment, world travels to well over 100 dairies, the importance of knowing your dairy farmer and cheesemaker, a gateway cheese for the cheese hesitant and even a special cheese made only by women. Raymond highlights the importance of slowing down to enjoy meals mindfully and that “eating well is an act of self care.” He also shares his own journey to improved metabolic health and how he changed his nutrition, lifestyle and especially sleep habits to recover after heart surgery and lose 50 pounds.Raymond has 30 years of global sourcing experience working with producers, retailers, distributors, and importers and exporters. He's worked with renowned food critics, chefs and food makers around the world and is a broadly published food journalist. He operates Capella — a cheese mecca in Atlanta featuring three cheese caves with direct imports and allocated cheeses, tastings, and shipping to contiguous US states. (We just sent a fabulously delicious and impressive corporate gift that truly delighted!)Nourishment Mindset subscribers and listeners are being treated to a special 10% off discount at Capella. Simply shop on the site and use the code Dixie10 to benefit!For my Fine Read, Fine Find and Fine Recipes each month, subscribe to The Nourishment Mindset newsletter at FavorFat.Substack.com.https://capellacheese.com/And if you haven't bought The Nourishment Mindset book, what are you waiting for? https://amzn.to/3kDN85z This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Filming this videocast was a true honor because I had the pleasure of interviewing someone I respected and admire. Her organization helped me improve my health and vitality after a traumatic birth experience AND regain some sanity during the events of 2020 and beyond. Please meet Sally Fallon Morrell, founding president of the Weston A. Price Foundation (WAPF), an organization inspired by the work of a 20th century dentist and author who traveled the world for a decade studying traditional cultures and diets. She is the author of numerous books including my favorite, Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, a farmer, activist and so much more. As a member of the foundation, I look forward to her quarterly WAPF journals and especially her “Caustic Commentary” section where she dishes up what she really thinks about current events and topics related to health; in other words, the straight talk I value.Today, the heart of her message is all about real, whole, traditionally sourced and prepared foods and supporting local farmers. This includes foods such as real raw milk (find it here near you!), organs, and meat with fat and skin intact as they all contain the animal fats that are “absolutely essential to our health.” WAPF both teaches the fundamentals of traditional eating as well as helps its members find nutrient-rich foods. (Spoiler alert — this is a more broad approach to eating which can include starchy carbs prepared properly, so in my opinion more realistic for the general population.)Many of the situations and conditions to which we've become accustomed to as the norm — chronic disease, jaws that don't fit our teeth, medication lists including injectables for weight loss, infertility, poor sleep, mental illness and issues around food, traditional baby formula, etc. are NOT AT ALL normal. I admire WAPF for boldly shining the light on these problems as well as proposing solutions, including cost effective approaches, that work, as well as combatting those who wish to silence them.Sally and I discuss that improved health happens one small change at a time — she offers two quick and easy tips to “make a huge difference in your health.” I sincerely hope you enjoy this episode, even if you find items or opinions with which you don't agree. Let me know what you think!FINE READ-Of course I offer Sally's excellent and information rich cook book, Nourishing Traditions. If you want a deep dive into Weston Price's work, his book Nutrition and Physical Degeneration (first published in 1939) is a commitment that is worth it.FINE RECIPE-One of Sally's two easy tips for improving your health is to avoid store-bought dressings which contain inflammatory fats and often preservatives and not so natural “flavors.” The good news is that making your own dressing at home is both easy and inexpensive. Her cookbook has plenty of dressing recipes and below I share an edited version of the most basic:* add 1 tsp of Dijon mustard to a small bowl;* add 2 TB plus 1tsp of raw wine vinegar and mix;*add 1/2 cup EVOO (extra virgin olive oil) in a thin stream mixing well.The above makes a 3/4 cup serving. Her recipe recommends a little expeller pressed flax oil which I don't tend to have so I usually make it without it and add quality sea salt and any finely chopped fresh herbs I have. Voilà!FINE FIND-Baja Gold is one of the vendors I met at the October 2024 WAPF Wise Traditions Conference. They graciously offered me a generous sample of their mineral sea salt and WOWZA! I love this stuff.CONNECT-In closing, do you have a show idea or question? Send them my way to FavorFat-at-Gmail.com! Want to take steps to improve your health or have me speak at an in person or virtual event? Let me know!Haven't yet followed us on Instagram? Find NourishmentMindset.STILL haven't read my book, The Nourishment Mindset? Order it today!LINKS-https://www.westonaprice.org/https://www.realmilk.com/https://amzn.to/3kDN85zhttps://bajagoldsaltco.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

EPISODE #64If you're a Mom, you may be aware of the concept of “Mom fails,” which is just a part of the job. We learn from them and move on. In general, I believe that learning from “fails” is a super important part of being an evolving human.In today's episode #64 — audio only, I'm drawing a parallel between making metabolic health improvements and a very challenging project I took on eight months ago. Specifically, I'm offering seven lessons learned from “acting fails” after a return to acting stage after a 33-year hiatus.In May of 2024 I auditioned for a significant role in a four-person play and was cast! We just wrapped three weeks of performances of The Last of the Red Hot Lovers on Sunday and it was a HECK of an experience, complete with hard work, laughter, tears, deer in headlights fear and more. Sure, I'd been on stage hundreds of time as a dancer, but the part where you're delivering lines in real time to a live audience (which may laugh at different sections each night or not at all), is a leveled up experience!My hope is that if you have specific behavioral or outcome changes on which you'd like to focus to improve your metabolic and overall health, that my recent lessons learned will help frame this process for you. In other words, this is also a list of what I wish I'd known, but the discovery — and those actor fails, was part of what made the process so very rewarding. That and an incredible cast, director and theater team who were all so patient and mentored me.Give it a listen and let me know what you think! Also, if you'd like to engage in a 15-minute complimentary consult to ask me questions and/or find out if we're a fit to work together to help you along your metabolic health journey, simply reach out.Be nourished y'all! And don't be a stranger. I love hearing from listeners — send your questions, comments and show ideas. Santé.PS - going forward my solocasts will be audio only and I'll use video when I ‘m conducting an interview. On that note, February's episode #65 will be a videocast as I have a guest I'm super excited about.SUBSCRIBER CONTENTSubscribers receive an email the moment the show is live and in addition to show notes and links, it includes my Fine Recipe, Fine Find and Fine Read each month. For example, this month's recipe is a super quick and easy egg alternative for breakfast with two unusual and delicious ingredients.To subscribe, visit FavorFat.Substack.com and enter your email.LINKS:https://www.favorfat.com/#/https://news.wgcu.org/2025-01-10/dialogue-physical-comedy-of-red-hot-lovers-amplified-by-cozy-confines-of-marco-theaterhttps://thinksmart.metabolicmind.org/https://www.amazon.com/dp/B0C3ZPFCS6?tag=bravesoftwa04-20&linkCode=osi&th=1&psc=1&language=en_US This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

What percentage of Americans do you think lose sleep fretting about money matters in the middle of the night? (Hint, it's well over the majority!) When I was livin' it up in San Francisco working in the wine industry, I managed to rack up some impressive debt, and it frequently impacted my slumber. Over the years there were other financial issues such as worry over estate planning once my son was born and then Covid came and tanked the stock market and subsequently sent interest rates up and inflation especially sky high.Sleep is a critical factor in the body's ability to function optimally and repair itself; in other words, it's a cornerstone of metabolic health. Which is why in today's episode #63 of The Nourishment Mindset, we're talking with a financial expert who wants to help YOU get a better night's sleep. (This is a pod-only episode as we're in the middle of a move and I'm also rehearsing for a play so I didn't elect to video edit.)Meet CERTIFIED FINANCIAL PLANNER™, Chartered Advisor in Philanthropy,® Accredited Tax Preparer® and my husband, Patrick Huey. He's a self described “comprehensive financial concierge for real people” and offers plenty of sound, actionable advice as you prepare for 2025.Patrick discusses how to cultivate financial health, what we should and shouldn't worry about and most importantly, how to find balance when it comes to making, saving, spending and giving money. We talk about how to assess financial health, determine if you would benefit from working with a financial advisor and what to look for in your search for a good fit.“Everyone has a plan until you ask them to produce it.” - Patrick Huey, owner of Victory Independent PlanningWe also emphasize the importance of getting that second opinion if you already have your money house in order. I recently had a dentist tell me I needed a freakin' root canal. After seeking a couple of second opinions, I learned that there's nothing wrong with my tooth after performing a simple a cold test with an ice cube at home! While it's standard practice to get a second opinion in medical matters, it's much more rare in the world of finance. If you walk away with one takeaway from this episode, take this: get a second opinion on your financial health, which is significantly more comprehensive than your investments! There are so many money managers out there who do just that — focus solely on investment accounts, leaving estate, tax, health and other planning to others… Or sadly and commonly, no one.Financial health is about so much more and in this episode, you'll learn about Patrick's SMART® approach to gliding into retirement and much more.****I'm thrilled to offer Nourishment Mindset subscribers this special, no obligation offer through January 15: a complimentary signed shipped copy of Patrick's Seven Pillars of Financial Wisdom to help you determine if you're getting the maximum benefit from your current approach to financial health. To receive one, simply email me. (FavorFat@gmail.com)FINE READS-For those who want a more comprehensive read, Patrick spent nearly a decade crafting only the book he could write. AND didn't toss me off our Camas, WA balcony to the coyotes the night I gave him this feedback after reading the manuscript: “There's a lot here. But you need to start over from an organization stand point.”History Lessons for the Modern Investor takes a rollicking romp through the past helping you learn important lessons from historical figures to become a better investor today. For example, Julius Caesar, courtesy of some heavily armed guys in togas, discovered that mental shortcuts can lead to disappointing results. He learned it the hard way, but you don't have to. Nicolaus Copernicus didn't think the universe revolved around him—rare for a genius of his time. His economic theory is the secret to funding a long retirement. And you won't risk getting burned at the stake…To check out all of his books including a travel thriller, visit Patrick's author page.FINE RECIPE with a FINE FIND- Dixie's Go To Tuna Salad with Sea SeasoningI'm combining my Fine Recipe and Fine Find this month since this sea seasoning adds flavor and an essential trace mineral, iodine. I love Maine Coast Sea Seasonings and regularly use their organic triple blend.Sometimes you need a quick, healthy fix and my Go To Tuna Salad is one of my favorites! Serves one so feel free to multiply for more mouths. Add everything together, stir and enjoy:1.One can of tuna, preferably wild caught and in either olive oil or water;2.Mix in 1 generous TB avocado oil mayo — Primal Kitchen and Sir Kensington's are my preferred brands (no stanky seed oils - traditional mayo always has ‘em even if they advertise “olive oil” on the front so check those ingredients);3.Chop 1 mini cucumber (or a half of a regular one) and toss in;4.Add 1tsp Dijon if you enjoy mustard and/or a couple TB finely chopped nuts;5.Generously salt with a high quality brand such as Redmond.6.Consider adding a Sea Seasoning with iodine to support thyroid health and add delicious flavor!PS - If you happen to live in SW Florida, please support local arts come see Last of the Red Hot Lovers, a comedy about a married man's midlife crisis by Neil Simon. We're playing at the Marco Island Center for the Arts theater January 8-26. My character, Bobbi Michelle, is a nutty out of work night club singer who takes medicinal weed instead of tranquilizers because she has this inability to swallow pills. She's essentially harmless — sweet and sexy, but also super ditzy, and her singing is um… you'll see. For more, check out the features in Coastal Breeze and Marco Eagle. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Am I 100% sugar-free? Heck no! But I'm 95+% sugar-free, and this is sayin' a lot for someone who in her teen years used to compulsively binge on the stuff. (Turns out when you remove all dietary fat from your diet, you crave sugar.)Today's Nourishment Mindset episode #62 guest, Michael Collins of SugarAddiction.com has climbed many addiction and health journey mountains, and he's come out on top with a simple message: if you're addicted to sugar, he can help you detox. For the last 12 years, he's helped people heal and recover their vitality and mental clarity.During our conversation, we discuss how all addictions revolve around a dopamine regulation issue. Michael states that we're not really looking for something sweet: what we really want is a quick hit of dopamine to feel better given stress, anxiety, depression, etc. When our brains are wired to turn to sugar for self soothing, it's a pattern and the longer it exists, the more “hard wired” we become.From a metabolic point of view, having a treat here and there is something we can handle if we're well nourished and insulin sensitive. However, most people are both nutrient deficient and insulin resistant, which can lead to a blood sugar roller coaster and addictive tendencies including cravings and withdrawal. If you find yourself suffering consequences either metabolically or emotionally given your relationship with sugar, you have an issue. The good news is that detoxing from the stuff can help you incorporate new soothing practice and build new neural pathways. Tune in to listen to his story of addiction and recovery, and learn about his approach. And learn my “pause button” approach to preventing mindless or addictive eating. Then let me know what you think including my nutty comments on bringing back smoking! Lastly, check out Michael's Quit Sugar Summit which is happening in January 2025 — it's packed with impressive speakers!If you're not yet a subscriber, head over to FavorFat.Substack.com and join our Nourishment Mindset community for free. Each month's episode will come directly into your inbox and include a show synopsis as well as a fine read, fine recipe -- this month's is a super easy, nutrient dense breakfast casserole, and fine find.Santé y'all! Dixie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Before I dive into our main topic, I want to highlight something I find truly ridiculous: the “Beefless ground beef” I saw on a Trader Joe's shelf. If someone wants to eat plants infused with toxic seed oils and preservatives, that's their call, but let's call it what it is, and that ain't beef! I also am not personally shopping for cheese-less cheese, grape-less wine nor olive-less olive oil. What is it with humans?!! Why do we take what Nature perfectly made, much with it, and listen to those who claim it's healthier?Another mini rant I discuss in this episode: the new USDA dietary guidelines (ahem, conflict of interest ridden same ole hot mess) set to come out in 2025. Nutrition Coalition's Dr. Nina Teicholz is one of my heroes for highlighting these conflicts of interest and lobbying to get better people who aren't owned by Big Food onto this committee whose “work” drives what's available in anything our massively obese government touches — for example, schools, hospitals, prisons, etc.Alright! Let's get down to biznass: avoiding the holi-daze and cultivating a nourishing, meaningful season. This starts with mindset, y'all! Ask yourself what is most important to you, how you'd like to spend your precious time. I can guarantee that you'll feel a lot better come January if you set some parameters as for how you will spend your time, money and of course nourish yourself.We discuss that Big Food is happy to offer you even more conveniences which will cost you more AND inevitably contain toxic seed and vegetable oils. While it might take 10 more minutes to wash and cut veggies and make your own quick dip — two dip recipes coming in November (!), you'll save money and have a healthier veggie platter, for example.I recommend four main tips for nourishing yourself while enjoying the holidays: 1) Nourish thyself with sleep, hydration, quiet time each day and of course nutrients; 2) establish a game plan for your non-negotiables such as sleeping 7 hours per night, moving 3-5 days per week (even if it's shorter than your traditional routine), a five minute calming practice when stress appears; 3) come up with some quick go-to menus for those busier nights; and 4) remember, it's ok to say NO or make a quick appearance at an event and then retreat. Successful entrepreneurs understand that their businesses can't “run” them. It's the same with the holidays — don't let this time of year run you. Think about what's important and honor what is best for yourself. This will help you glide into the New Year nourished, energized and ready for what 2025 will bring. (Versus financially, mentally and physically hungover.)-FINE READS-Last month I mentioned how RFK Jr. has boldly brought attention to our nation's crippled metabolic health. Thankfully, the conversation continues and with an unlikely duo — a brother-sister team with extensive experience in the trenches: Calley and Dr. Casey Means. I've recently enjoyed some truly enlightening podcasts featuring these two passionate people, who offer an impressively informed perspective on the root causes and solutions. You can hear them on Joe Rogan and Tucker Carlson. (I realize these gents might not be in your political camp — I'm an independent, but their message transcends politics and I applaud them for highlighting our nation's most pressing problem.)I am looking very forward to reading Good Energy! And although I'd rather get my hands on it sooner rather than later, I'm thrilled to see that there are 37 holds placed on the 16 copies in my local library system. The more people who read their message and adopt a lifestyle promoting real whole foods, the healthier our society will become.-FINE “RECIPE”- Dixie's Redneck RisottoThese recipes are available to subscribers. To subscribe, visit FavorFat.Substack.com.-FINE FINDS-I was recently shopping in Sprouts and a super cute tea brand caught my eye: Budda Teas. I bought the chamomile CBD tea and absolutely love the subtle aroma and taste. I was also stunned by how well I slept. (Normally I'm up once per evening to visit the loo, and not only did I skip that routine, I overslept!) To be clear, I cite “user error” in not setting my alarm clock correctly.As the holidays approach, please consider my book, The Nourishment Mindset, for those on your list. I enjoyed signing and personalizing gifts last holiday season and am also happy to include a card. You can buy it on Amazon or my website for a signed copy shipped free of charge.If you're a sweetheart and have already purchased, please consider spreading the love by recommending it to a friend and/or writing me a review on Amazon or your preferred podcast platform! More important than supporting my work, you're spreading our metabolic mission to help people achieve vitality through real whole foods, straight talk and the pleasures of the table! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Santé and happy transformation Tuesday, y'all! Today's solocast is a topic I'm particularly passionate about and the root cause of all metabolic conditions including diabetes, obesity, and many cancers and serious brain disorders like dementia. It's also something whose effects we can “see” happening (and therefore take measures to prevent) 10-20 years before they manifest with a very simple blood test that almost no physician orders. Why?!! Well, dive into the episode for some sassy commentary on that piece and to learn what to do about it.In this episode #60, Root Cause Revolution: Unveiling the Cause & Cure for Metabolic Disease, I will unveil both the root cause for this affliction affecting 90% of Americans and how to “MBA it;” or, in plain English, fix it. The good news is that the solution is simple. Not necessarily easy, but super simple.We also get into something menacing that nearly every American has done “for better health”… or (gasp), you might be doing right now. It's a four-letter word, $90 BILLION dollar industry AND a metabolic health wrecker. This behavior robs us of nutrients, happiness and vitality, yet it's rampant and keeps you in a never ending cycle of MEH and muscle loss, and therefore diminished metabolism. Talk about counter productive!Today you'll learn about cultivating a Nourishment Mindset as well as five tips for improving your ______________ (in other words, the solution to the root cause problem). Gotta listen to find out!For my fine reads, fine recipes and fine finds, please go to FavorFat.Substack.com to subscribe to my listener/viewer newsletter which will alert you to new episodes and provide this subscriber-only content.If you haven't purchased my book, The Nourishment Mindset, please go to FavorFat to purchase a signed copy with complimentary shipping or search for it on Amazon using my name. More important than supporting my work, you're spreading our metabolic mission to help people achieve vitality through real whole foods, straight talk and the pleasures of the table!Santé and be nourished, y'all! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

One of my favorite quotes is from Jocko Willink, a retired Navy SEAL commander, podcaster, co-author of New York Times Best Seller Extreme Ownership: How U.S. Navy SEALs Lead and Win, and author of Discipline Equals Freedom: Field Manual among other works. He states, “Don't expect to motivated to get out there every day and make things happen. You won't be. Don't count on motivation. Count on discipline.”YES! I love discipline. Because even when I don't feel like doing X or Y, 95% of the time, I'm just get ‘er done anyway. I learned discipline from my Mom, then used it in my ballet and triathlon training and academic pursuits, especially when I was working in a director level job that required travel while in business school full-time. Discipline and determination will help drive you to your goals when you begin to waver or dream up excuses. Which is why I love Joey Pinz's Discipline Conversations podcast and was honored to be a guest on his show earlier this year. Joey hosts weekly conversations with people from the health and wellness industry, business, arts and more to discover how discipline influences their lives. I admire his personal health story of focusing on discipline to lose and keep off over 135 pounds, and had a blast connecting with him as he also happens to have a great sense of humor. We discuss how I use discipline in my life, delve back into some of my darker past when I was dealing with an eating disorder and discuss how people can recover their health through focusing on nourishing, nutrient rich foods. Given his Italian heritage and my love of the country and Europe in general, we also dive into some of the fun traditions and health-promoting habits found abroad. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Today's episode #58 -- Awe Heals & You've Gotta be Weird to be Well, was inspired by a gentleman who asked me for some parting words of advice. It truly touched me — his vulnerability and desire to heal, and I wrote to him the following (which is not mentioned in the audio portion of the podcast):If there is one thing I can leave you with, it's intention. Some would call it discipline. Diet culture/mentality tells us we can be on/off "track" or the "wagon," but the real, genuine truth is that we shouldn't and can't if we want to be truly vital. Each day is an opportunity to nourish, and the choices we make directly affect every single cell in our body. This doesn't mean perfection is required; after all, we're human and sometimes we just want pleasure. But we must be honest about the nutrient richness (or lack thereof), as well as the fact that most of what Americans eat is not in my opinion actual food. We live in a drive thru/drive by culture of carbs and sugar and snacks and products that deliver no nutrition or worse in the form of preservatives, dyes, emulsifiers, conditioners, etc. Which means the darned truth is that you have to be ok with being "weird" to be healthy, at least in this food environment. So at the end of the day, it's making a decision to put your health first. To choose real whole food single ingredients and spend the time necessary to purchase/prepare/enjoy. ("I don't have time" to me means that the person talking has not chosen his/her health first.") Before the temptations. Before the default setting to worry about it tomorrow. Before anything else really. Kind of like putting your own oxygen mask on before helping others. Might even seem "selfish" to others, but then again a lot of people don't value their health.The above inspired my message in today's pod: that you gotta be a little weird to be well in today's food environment. It might get ya called “picky,” “anal,” or even worse, but I dare to ask, what does this say about the person name calling? Does he value his health? Does she comprehend the value of a healthspan versus a lifespan?In a culture where nutrient deficiencies and metabolic disease are RAMPANT, there's one thing that is crystal clear to me: much of the advice we've been given for decades is REALLY BAD. In fact, this realization circa 2016 is what inspired me to go back to grad school, wind out of my marketing and management consulting agency, and forge a new path forward with The Nourishment Mindset and my work as a health coach via Favor Fat. I went through a stages of grief in a way — first denial, then anger/bargaining/depression and acceptance plus a desire to help our culture cultivate vitality.In order to do so, prioritizing at least five things is critical: nutrition; Nature and natural light; sleep; movement; and your personal environment. I discuss each of these with examples and offer a look back at previous episodes such as #2 Get Your Fats Right, #35 Let's Talk Zzzzs, #28 The Real Benefits of Exercise, and #14 Simplify & Detox Your Life. And end with a quote from one of my favorite sites, Grateful Living: "When suffering constricts the heart, awe stretches it back out, making us more compassionate, loving and present.” Getting out in Nature is one of the best ways to cultivate vitality AND you get a free boost of natural light with Vitamin D included!-FINE READ-When I found out Dr. Cate Shanahan, one of my three nutrition super duper heroes, was writing a new book I jumped at the opportunity to pre-order it. After all, it was on Vinnie Tortorich's podcast in 2015(ish) that I learned about her work and one of the two books that changed the course of my life personally and professionally, Deep Nutrition. Her latest work of art, Dark Calories, is a phenomenal read and provides a deep dive into the ills of her aptly named Hateful Eight, the vegetable and seed oils that wreak havoc upon our health. In today's episode, I discuss some of my key takeaways — one of which brings me back to my two decades in the wine industry: oxidation. Y'all, it ain't good for (the vast majority of wines) and it ain't good for YOU. To get the others, you'll need to listen to the episode and seriously consider getting your own copy of Dark Calories. Mine is at least 20% dog-eared, which is an indication of concepts that are either new to me — a metabolic dork, or need to be rendered unforgettable. Imagine my utter amazement when I read through the Acknowledgements and saw my own name there! This is like having your favorite rock star or celebrity mention you. (I don't care about rock stars or celebrities.) And I'm in some pretty good company. #GraciousGratitude!!!-FINE RECIPE-So this one is admittedly a little different; one of my son's creations. He loves the idea of orange soda and I will admit has tasted Fanta, but when he asked me to buy a pack at the store, I (shockingly) refused. And yes, he already knows why: colorants, citric acid, etc. Instead, I asked him how he might recreate Fanta at home. And he came up with an organic orange soda recipe (available on FavorFat.Substack.com).-FINE FIND-I'm repeating here as a continued show of love to Chef James Barry, creator of Pluck, a delish salty spice that helps you micro-dose mega nutrients in organs! Nourishment Mindset listeners get a special 15% Eat Pluck discount: simply use the code NourishmentMindset when shopping on the company's website, EatPluck.com!-PRETTY PLEASE-If you haven't purchased my book and you've made it all the way to the end of this monthly newsletter, let's get movin': you may do so on Amazon or my website for a signed copy shipped free of charge. Be sure to check out Dr. Cate's quote on the back cover!If you're a sweetheart and have already purchased, please consider spreading the love by recommending it to a friend and/or writing me a review on Amazon! More important than supporting my work, you're spreading our metabolic mission to help people achieve vitality through real whole foods, straight talk and the pleasures of the table! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

From picky eater to offal and parasympathetic pause champion! Today's episode #57 features celebrity chef, author and entrepreneur James Barry. I "met" his culinary creation — Pluck, a grass-fed regenerative and organic seasoning featuring offal — highly nutrient rich organs alongside organic spices and Redmond Real Salt, some years ago and have been in love ever since. It was a true pleasure to learn the story and motivation behind his chosen life path as a nourisher extraordinaire and organ champion, and I'm thrilled to share his health promoting tips with you. Chef James reveals that he wasn't born with a refined palate; in fact, he was a picky eater until entering culinary school in his late twenties. He posits that picky eating stems from past traumatic experiences and can be mitigated by confronting fears and slowly introducing culinary elements such as texture and umami over time. James is all about connecting what we're eating to our health, and uses a “micro-dosing” approach to both learning how to broaden your palate and include organ meats in your approach to nutrition. For example, shaving beef liver into hamburger meat or adding finely chopped chicken hearts or beef tongue to otherwise muscle meat focused Taco Tuesdays. I love this because it's exactly what I do chez moi AND how I encourage inactive people to begin exercise. We've got to be realistic, y'all — if you're not in the habit of hitting the gym and think that anything less than an hour doesn't count, you're never going to get there. But if you lace up your sneakers and take a 5-10 minute walk down the block every day, this will add up and have profound, sustainable health improvement effects on your life. If these shavings and textures don't sound appealing to you, all the more reason to check out Pluck! Nourishment Mindset listeners/viewers/subscribers get a special 15% discount at checkout when using the code NourishmentMindset.SHOW LINKS: https://eatpluck.com/ https://www.amazon.com/Nourishment-Mindset-Dixie-Lee-Huey-ebook/dp/B0BRYR38MZ/ref=sr_1_1?crid=2L9T3EGQEIA7A&keywords=The+Nourishment+Mindset&qid=1674729599&s=digital-text&sprefix=the+nourishment+mindset,digital-text,96&sr=1-1https://www.theguardian.com/food/2024/apr/09/swapping-red-meat-for-herring-sardines-and-anchovies-could-save-75000-lives-study-suggestshttps://academic.oup.com/eurjpc/advance-article-abstract/doi/10.1093/eurjpc/zwae117/7634478?redirectedFrom=fulltext This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

It's ALL about the INGREDIENTS y'all!We've all been taught to look at the calories and the now gi-hugic nutrition label, but the real nutrition story is told in the INGREDIENTS! Today's episode is about tossing out those frames from the 70's (when this government interference in nutrition started) and putting on some modern lenses to evaluate food based on what it gifts to your brain and body.A diet is about restriction; it also rhymes with riot. Nourishment is about healing and vitality; it's a lifestyle. On a diet, 100 calories of gummy bears is fine; when you're nourishing yourself, you'd much prefer 100 calories of steak. (Not that calories are our focus nor that you'd only eat 100 calories of steak!) The steak is filled with a cornucopia of vitamins and minerals; the gummy bears deliver nada.There are plenty of powers at play who want to convince you that plant alternatives are on par with the real deal. Here at The Nourishment Mindset, we're calling b******t. Let's talk eggs versus plant-based eggs. The former is filled with nutrients from one ingredient, the egg — Nature's veritable vitamin. No seed/veg oils, stabilizers, chemicals, preservatives, etc. The latter is a hot mess of ingredients — many of which are unpronounceable mysteries. (I love that the faux egg label below mentions being made in a facility that also processes REAL food!)Ultimately, how you nourish yourself is your choice. Open your eyes!-FINE READ-I just loved Dr. Georgia Ede's Change your Diet, Change your Mind. She's a bold nutritional psychologist who isn't afraid to tell it like it is: your brain NEEDS meat! In fact, she dedicates an entire chapter to this subject, “Meat: the Original Super Food.”-GREAT NEWS-J'adore la belle France! And she just made me very happy by passing a law banning companies from trying to sell faux meat, or what I call MUTT labeled with meat words such as “steak” and “ham.” Why is this important? Well, the very concept of nutrient density. Calling something steak doesn't mean it delivers the nutrients in a real steak, and it certainly doesn't account for all of the garbage ingredients for which people are paying more.Oh my goodness, given that I introduced Travis the Newf in the beginning of this episode — gotta watch the video, y'all, I just got an idea: I'll cook him up some plant-based meat and some real meat and do an experiment to see which one he picks! Stay tuned… I'm not worried about it because I'm damned sure he's not an idiot.-QUICKIE NOURISHING RECIPE-So this is REALLY simple and it's a go to a couple of times a week when I'm in the middle of my work day: iodine rich tuna salad. Combine a can of (preferably) wild caught tuna with a tablespoon or so of avocado oil (seed/veg oil-free) may — I love Primal Kitchen's. Add salt, finely chopped nuts of your choosing, and some herbs if you like. Santé!-HIPPIE DIPPIE PRODUCT-I just LOVE Redmond and have mentioned their sea salt many times! I recently ordered their Bentonite Clay and have been making super easy facial masks by adding water. It tightens and smooths the skin. And has only natural ingredients.-SHOW ME THE LOVE-If you haven't purchased my book and you've made it all the way to the end of this monthly newsletter, let's get movin'! You may do so on Amazon or my website for a signed copy shipped free of charge.If you're a sweetheart and have already purchased, please consider spreading the love by recommending it to a friend and/or writing me a review on Amazon! More important than supporting my work, you're spreading our metabolic mission to help people achieve vitality through real whole foods, straight talk and the pleasures of the table!-LINKS- https://amzn.to/3kDN85z https://www.favorfat.com/nourishmentmindset.html https://www.euronews.com/culture/2024/02/28/france-issues-ban-on-steak-and-ham-labels-for-plant-based-productshttps://www.amazon.com/Change-Your-Diet-Mind-Powerful/dp/1538739070/ref=sr_1_1crid=32KDTPRN4A6L6&dib=eyJ2IjoiMSJ9.Nc8M8vvs6zwi283ZvECiIDJmUZn2FlEu4rDYjVTnCnoJNpcuaTX30r0VpLjPIR0JxItgGFTYxofcmnKuJG6C6jXgycyI95mW7ygEbYgZk3IDlTMFdrboM1ZJD-ywluQbsslZbQ8Kzi0ijiFXtcEZa-PyUher-pjGtHVfma1Hv2YF58KxXiVDFMpFkmz3f2UsDvxGptzJgTOhHBKPhzVJQr3XjuNXrbOcSrJln1wk9fU.74dV68Y5c3JCgUC21KlZg6mWdSnKFxnGZNVuxHtacDY&dib_tag=se&keywords=Change+your+Diet%2C+Change+your+Mind&qid=1711832427&sprefix=change+your+diet%2C+change+your+mind%2Caps%2C143&sr=8-1 https://www.primalkitchen.com/products/avocado-oil-mayo https://redmond.life/products/redmond-clay-10-oz?variant=18317282050115 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

This is our third show about nourishing kids inspired by an article in my French village's newsletter featuring the three chefs of the elementary school who strive to serve balanced, locally sourced, organic lunches with variety! (Previously, we aired episode 3, Kid Food, and episode 27, Let's Cook.) Warning if you watch the episode on YouTube: got Florida wet hair and just don't care!Here are links to example menus at the elementary school in Châteauneuf du Pape and my local school distract in Collier County. Please note the French menu is made with fresh ingredients by school chefs; our school processed “food” is delivered via truck and filled with preservatives, seed oils, glyphosated grains and Lord knows what else.Is it any wonder that you don't see wild animal behavior in French kids?!! The culture has an eating schedule focused on real food and is not snacking around the clock. These kids don't suffer from the blood sugar roller coaster nightmare that many a hangry American kid displays. It's almost like there's a nutrition connection with mood, hyperactivity, concentration and more!We then venture into one of the most important health books I've read, Pandora's Lunchbox: How Processed Food Took Over the American Meal, where author Melanie Warner details many of the horrors of our food system including cereal, the 5000+ unstudied GRAS “Generally Recognized as Safe” additives the ever effective FDA allows companies to self-regulate, dough conditioners and of course, seed oils. We then “tour” through the production of soybean oil with this warning: you may barf! And then wonder over to one of my favorite parenting books, Raising Happiness, by Dr. Christine Carter and specifically, chapter 10, “Eat Dinner Together.” Here Dr. Carter espouses the importance of family meals, which are “the most important science-based advice I will give you for raising happy kids… benefits are remarkable,” because they lead to better emotional stability, grades, mental and physical health.The Nourishment Mindset is not about taking food to extremes; rather, it's about finding your balance. Knowledge about real foods and the shitty stuff we allow in our food systems is power because you can then choose how you want to nourish yourself. My personal philosophy is to focus on making plenty of “health account deposits” and enjoy my occasional withdrawals such as the gator bites I had last weekend at my favorite restaurant in America, Capri Fish House! (Think sunny day, calm cove, feet in ocean, fresh seafood and white wine in hand while kids romp on the beach — my petit paradis.)Let me know what you think of this episode! Send me your questions, comments and show ideas. And please like and follow me on Instagram, YouTube and LinkedIn. And of course, please spread the word about my book, The Nourishment Mindset, which you can buy on Amazon or my website for a signed copy.Thanks for reading Nourishment Mindset Podcast! Subscribe for free to receive new posts and support my work.https://amzn.to/3kDN85zhttps://www.favorfat.com/nourishmentmindset.htmlhttps://www.chateauneufdupape.org/images/image_site/Vivre-A-Chateauneuf/Jeunesse/Restauration-scolaire//menus-novembre-decembre-2022.pdfhttps://schools.mealviewer.com/school/TommieBarfieldElementary This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

The first time I spoke with Michael, I felt like I was reconnecting with a friend. Like a mental health counselor should be, he is warm, genuine, content and a particularly good listener. Michael is also funny and extremely well read. (Reminds me of another Pitt grad I know — my husband, Patrick Huey: maybe there's somethin' to studying in Pitt's iconic Cathedral of Learning.) And like a good, long-time friend he is unapologetic about his awesome quirks like raising Nigerian dwarf goats and jumping on couches. (Watch the Youtube version to see his agility, y'all!).In today's episode #54, Michael shares his secrets for surviving in a sea of estrogen, which include farm work alongside his super skilled and visionary wife, Caroline, and their daughters. He shares his backstories about being held in the grips of sugar and video games, as well as how he came into his calling of counseling. I really enjoyed learning about how he connects with his patients and uses therapeutic modalities - including humor(!) that match with their interests and personalities to get in a state of flow with them. We of course get into a discussion of how nutrition impacts mental health among all ages; from ADHD to dementia, we see a link between food choices and metabolic outcomes. Bottom line, y'all: ultra-processed foods with their addictive, cheap, inflammatory inputs including toxic seed oils, sugar and all of its forms and cheap “Glyphosated” grains leads to an incredible array of mental and physical health problems. Michael and I end with a discussion of the importance of having a relationship with yourself, and he wisely passes down the advice to “make friends with your mind.” In practice, he has patients describe the characteristics of a good friend, and then asks them to treat themselves in a similar manner. I love this idea and will certainly use it in my practice, where I hear things like “I'm my own worst critic” or “I hate myself when…” or “I'm so bad” all too frequently. This is one of the many reasons why I'm a huge proponent of morning and evening routines; both are an opportunity to practice grounding and gratitude, which go a long way in developing positive self regard. Give us a listen, and let me know what you think as well as send ideas for future shows and guests! If you would like to support his favorite local NC beef farmer, check out Oak Cattle Farms.Remember how I said connecting with Michael is like talking to an old friend? In our conversation, I felt comfortable enough to bring up art piece I did while in the care of a counselor after I experienced postpartum anxiety given my near death experience with pre-eclampsia and HELLP syndrome. Thanks to all y'all who have supported The Nourishment Mindset through your listenership, viewership, reviews and questions and show ideas! If you haven't yet bought the book, what are ya waitin' for?!! You can do so on Amazon or my website for a signed copy shipped for free.LINKS: https://amzn.to/3kDN85z https://www.favorfat.com/nourishmentmindset.html https://headway.co/providers/michael-sisley https://www.therapyportal.com/p/acounselor/ https://www.oakcattlefarms.com/shophttps://youtu.be/GSKXdmDONd4 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Happy Transformation Tuesday y'all, and welcome to the final Nourishment Mindset episode of 2023! Today's we're talking about the ills of diet culture, which has a nasté grip on most of us and leads to a perpetual cycle of restrict-overindulge-shame/guilt-restart. Diet culture is polarizing and devoid of the pleasure food is meant to bring to our tables, but it sure does make the industry beaucoup bucks.Here I offer a new lens through which to view the way you nourish yourself: nutrient richness. This is where you focus your food choices on what each item brings to your health and develop a framework of making what I call “health account deposits.” There's no quick fix here, but it's a much wider healing path versus the dieter's tightrope where one tiny slip means you come crashing down. You'll learn about health account deposits beyond food, as well as how to enjoy an occasional mindful withdrawal and stay on track. And focus on how to harmonize with your hormones versus deal with the metabolic riot a diet will cause. In closing I want to thank all y'all for your support over these last 53 episodes. Your book purchases, reviews, Instagram likes, LinkedIn messages and many questions leading to fun conversations mean so much. I hope the remainder of 2023 gives you space to relax and enjoy some downtime, and that 2024 begins with a focus on cultivating a large health bank account!Next year I'll be moving from bi-weekly to monthly episodes given new family and work obligations. We have some great early episodes planned so stay tuned.Start 2024 off with your own Nourishment Mindset! Order it on my website and send me a message you'd like for me to inscribe. I'll sign it and send it your way as a reminder of why YOU deserve vitality!LINKS:https://www.favorfat.com/nourishmentmindset.htmlSubscribe and get easy nourishing recipes: FavorFat.Substack.comWatch: YouTube.com/@NourishmentMindset This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

This episode #52 features Chelsie Ward, a holistic nurse, wellness guide and author who wants to help people become happy, healthy and whole. I particularly appreciate her transformation from traditional nursing to focusing on the mind, body and spirit to address root cause issues.Chelsie shares her story of healing and reminds us that we need to become our own health advocates. She likens symptoms to the “whispers of the body” and encourages us to pause and reflect when something is off or painful versus the knee jerk reaction of medicating it away. And reminds us that one of the most important things we can do for our health is quiet the mind and SLOW DOWN each and every day.We go into everything from diet dogma and how being in a “diet silo” keeps us sick to discussing perimenopause and the magical powers of the liver when it comes to thyroid and gut/immune function.I also share my top two holiday tips, with the first being that we should show up at events having eaten a nourishing meal earlier in the day to avoid being hangry and overdoing it (opposite of diet/riot culture advice to “save” calories).In closing, thank you so much to all who have supported my work over these last 52 episodes. I appreciate your reviews, comments, questions and of course book purchases. If you have yet to buy The Nourishment Mindset, NOW is the time to do so! The new year is upon us and there's never a better time to focus on your health than NOW. Find it on my website for a signed copy shipped for free or on Amazon. And finally, if you'd like to book a consult to discuss how you can achieve vitality through real whole foods, straight talk and the pleasures of the table, drop me an email: FavorFat@gmail.com.PS - if you're not yet a subscriber, join now for free and receive my bi-monthly newsletter with new shows and easy recipes: https://favorfat.substack.com/SHOW LINKS:https://chelsieward.com/https://www.favorfat.com/nourishmentmindset.html#/https://amzn.to/3kDN85z This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Today's episode #51 features me on Craig Lane's Health Alkemy channel. During our time together we chat about a range of subjects including how we as a culture define health (spoiler alert: it's a low bar), cultivating presence and mindfulness, nutrition, vices and much more.Before we go there, I give thanks to a reviewer and do a mini rant on Haaaaavard's ridiculous latest “study.” The thanks goes to Michael Sisley of North Carolina who was kind enough to purchase a number of copies of The Nourishment Mindset including a handful to give to his counseling clients struggling with nutrition and disordered eating. I'm always honored by people buying my book, and the fact that he is using it in his practice is tremendously touching to me.My rant would be funny if it were a joke, but it isn't. Harvard's T.H. Chan School of “Public Health” has decried red meat once again, this time asserting that it causes Type 2 Diabetes. And getting plenty of mainstream press and praise for their valiant efforts to demonize The. Most. Nutrient. Dense. Food. On. The. Planet. Bravo, y'all! Way to go — let's double or triple down on the idiocy!We've been eating red meat for well, forever. And Type 2 Diabetes (which used to be called adult onset but now kids have it so that term no longer works) has only been on the increase relatively recently. Even my lazy dog, Travis the Newf knows this is junk science and walked out of the room when I was discussing it. Let's see, we'll blend an inaccurate dietary recall study with a truckload of confounding variables and conflicts of interest (the head honcho there is a vegetarian). In the last forty years, red meat consumption has gone DOWN significantly and sadly while Type 2 Diabetes has sky rocketed. Read this post by the always fabulous science journalist, Nina Teicholz for more! I need not expand because she already has and in brilliant fashion as usual. And this one by Diana Rodgers on “Four Reasons Red Meat Doesn't Cause Diabetes.”Harvard's School of Public Health is like the American Heart Association when it comes to nutrition. I tell clients to run in the other direction when they see AHA's “Heart Healthy” labels on all the cereals and grain-based products and toxic seed oils. Ditto for this “science.” Now I'm laughing as I'm reminded that there is no more science because I certain human proclaimed himself “the science.” Glad we got all that cleared up!Ok, moving on to something useful: I'll now be including real whole food recipes in each post. This first one, Dixie's Cheeseburger Casserole, is dedicated to Harvard and the AHA because when I make it, I use TWO pounds of Butcher Box ground beef! All y'all need to do to have dinner on the table stat (30 minutes) is to brown some beef, and while doing so cut up whatever veggies you have (my faves are bell peppers, onions and zucchini) and olives if you dig ‘em. Then place the veggies on the bottom of a baking dish, pour the meat and its fat on top, and finally, top with plenty of glorious cheese. Toss it in a 375-400ish degree oven for 20 minutes and voilà! You can get all fancy and top with sour cream and fresh herbs and avocado (not pictured) if you like. Then as the French say… attack!In closing, if you're looking for an easy and nutritious holiday gift, let me help you: simply send me your recipient list and I'll sign and complimentary ship copies of The Nourishment Mindset.THE LINKShttps://amzn.to/3kDN85zhttps://healthalkemy.comhttps://unsettledscience.substack.com/p/harvard-has-been-anti-meat-for-30https://sustainabledish.com/four-reasons-why-red-meat-doesnt-cause-type-2-diabetes/?inf_contact_key=40486dd99a3285eafaf3521a1656867d680f8914173f9191b1c0223e68310bb1 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Did y'all know you are like a bottle of fine (or not so fine) wine? In this 50th mini solo episode inspired by my two decades in the wine industry, I share an article I wrote for holistic health site, Selene River Press, “Your Terroir: Viewing Metabolic Health Through the Lens of Fine Wine.Fine wine requires cultivation: all inputs are carefully selected, tended, bottled and aged; a true labor of love. It takes years – decades really, to grow fine wine. Doing so requires a continual process of discovery, refinement, risk reward analysis, plenty of prayers to a higher power, and a long term investment strategy. I illustrate the concept of terroir from Châteauneuf du Pape, where my family and I share a home in this village and wine sub appellation.It is this sommelier's assertion that we humans also possess terroir, our unique composition of genetics, environment, lifestyle, and experiences. We cannot change certain inputs such as genetics or family of origin influences, but we can profoundly influence the expression of our terroir given the lifestyle choices we make. Take a listen and let me know what you think!Last call for holiday gifting with The Nourishment Mindset — a great way to improve your terroir and help your friends and loved ones do the same. I'll take the hassle out of the gifting part of the holidays by signing and complimentary shipping festively wrapped copies. Simply place your order on my site, send your recipient names and addresses to me (FavorFat@gmail.com), and put your feet up — maybe with a glass of wine! Santé and happy holidays, y'all!LINKShttps://amzn.to/3kDN85zhttps://www.seleneriverpress.com/your-terroir-viewing-metabolic-health-through-the-lens-of-fine-wine/https://www.foodandwine.com/wine/a-crush-on-chateauneuf-du-pape This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Y'all, I'm gonna be real honest here on a couple of points. First, I skipped this past Tuesday. And I don't have an excuse other than laziness and a desire to watch a weekend movie on my couch and just tune out the world. This is so not my normal vibe — completely uncharacteristic, and after some time chastising myself, I just gave in and said, Dixie needs a freakin' break! Since this pod's inception, I've not broken a publishing promise to myself. So there it is. And we're movin' on.Second, my guest today shouldn't be on this planet. As in he has now twice beat death — once after a car accident where he broke his neck. In today's episode, you'll learn how and why Craig Lane, a modern day healer, is still here: “I'm alive because of love.”Today, Craig teaches and heals his patients through his practice, Health Alchemy, using many modalities including nutrition, yoga, Shiatsu, Chinese and herbal medicine and even iridology, the study of the eye's iris. He operates by the following principle:“We don't treat disease, we treat people.”The eastern concept of duality was critical in helping Craig heal himself and now others. I liken his comments about not being able to really know the body and self to the study of Italian wine. Once you become a supposed “expert” (I am a credentialed sommelier, folks!), you learn that Italy alone has over 700 native grape varieties. In other words, you can not fully master wine. And that's okay, because ambiguity is beautiful!We discuss the importance of Natural law and the power of a concept Craig calls our Choice Maker. We then laugh over why coffee might be a better exit than entry strategy to your day and ponder Buddhist questions such as: “Who were you before your parents were born?!!”In closing, Craig offered a beautiful tribute to his friend, Lee, and his favorite table-side tradition of grace through this blessing:“Earth who gives to us this food.Sun that makes it ripe and good.Dear Earth, dear Sun, by you we live.Our heart and thanks to you we give.Thank you.” — LeeIn closing I'd like to thank Stephanie Anderson for introducing me to Craig. She operates Selene River Press, a wonderful holistic health website where I contribute articles. I encourage you to buy a copy of The Nourishment Mindset from SRP, and if you already have a copy, send a gift!Santé and Cheers, y'all!https://healthalkemy.com/https://www.seleneriverpress.com/https://www.snopes.com/fact-check/white-house-unvaccinated-winter-severe-illness-death/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Today I feature Brian Gryn, a trainer and coach who studied with the Integrative Institute of Nutrition and focuses on helping people achieve their best. He is also the host of the Get Lean Eat Clean podcast. Gryn's book, The Step Ladder System, identifies six steps to lifelong health and vitality: 1) creating clarity; 2) creating small wins and identifying important habits; 3) activity upgrade; 4) sleep like a superhero using a simple evening routine; 5) stress management with a mindful practice; and 6) nutrition and meal timing.In this episode we discuss his love of golf, the children's book he wrote to encourage kids to embrace healthy living, why sitting for long periods is problematic and the value of movement. Many of us think we have to do a “real workout” to make fitness gains, and this can backfire when time is running short. So Brian highlights that a quick walk or micro resistance workout not only counts, but is a really important daily routine for physical and mental health. And of course we touch on the value of real, whole nutrient dense foods and creating and sticking to health affirming habits.In closing, I recommend one of my absolute favorite books, Flow: The Psychology of Optimal Experience. I read it in college and have revisited Flow, the concept of losing oneself in a highly pleasurable experience, several times since.Hard to believe we're in Q4, right?!! It's starting to get spooky out there, which means Thanksgiving feasts are coming and then the gifting begins. Looking for a creative gift for friends, family and/or clients? Consider copies of my book, The Nourishment Mindset! I'll make gifting easy for you — simply order the numbers of copies you'd like and send me the names and addresses for (complimentary) shipping plus any special notes you'd like me to inscribe. I'll tastefully wrap and send them so you can sit back and celebrate. Voilà, your gifting is done and you didn't even need to go to the post office!SHOW LINKS:https://www.favorfat.com/store/p2/TheNourishmentMindset.html#/https://briangryn.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

In late August I had the pleasure of being a guest on Brian Gryn's Eat Clean Get Lean podcast. I'm featuring the interview here for episode #47 of The Nourishment Mindset pod/videocast. Brian and I discuss my book, The Nourishment Mindset, the importance of table side traditions, health benefits and risks of wine consumption (and why all wines are not created equally), nutrient dense foods, mindful eating, tips for generational transfer of food knowledge more! Check it out and let me know what you think.In the next Nourishment Mindset episode coming out on Tuesday, October 10, I interview Brian and we learn about his Stepladder System, the power of micro workouts, his love of golf and the books he's authored. Stay tuned.As a reminder, I welcome your questions and comments. Some of my best show ideas have come from you listeners and viewers, so keep ‘em coming.Know someone who is struggling with his or her health? Consider a health elevating gift: The Nourishment Mindset book available on Amazon and my website if you'd like to dedicate a copy.SHOW LINKS:https://www.amazon.com/Nourishment-Mindset-Dixie-Lee-Huey-ebook/dp/B0BRYR38MZ/?crid=2L9T3EGQEIA7A&&&s=digital-text&sprefix=the+nourishment+mindset,digital-text,96&sr=1-1https://www.favorfat.com/nourishmentmindset.html#/https://briangryn.com/about/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

We've had a lot of wonderful guests on The Nourishment Mindset, and today's Terry Tucker is truly inspiring. His story of perseverance and survival is incredible, and his presence is extremely calming. Terry reminds me of a giant yogi, and I could tell within minutes of meeting him that he has high integrity and is a phenomenal husband and father. To top it off, he reveals not one, but two super rad encounters with the great Mike Krzyzewski. (If you don't know who Coach K is, please don't admit this to me!)Terry is the founder of Motivational Check, a company he founded to help people lead uncommon lives via sharing his inspiring story and framework for success. He's also the author of Sustainable Excellence, which details his ten principles. Terry emphasizes the three F's that help him when facing difficult challenges: faith, family and friends. And encourages us to channel our pain to become stronger. He also highlights that while it's worthy to spend time working on our health, fitness and other areas of our lives, that we also need to devote ourselves to cultivating our hearts, minds and souls.As is common for me, before I begin the interview in Episode #46, I get a little rant out of the way. Today's “victim” is the United States Department of Agriculture, or as I call it, The US Dumb Asses. They've recently wasted more tax payer dollars funding research on ultra-processed food and calling them healthy. Scream of conflict of interest, anyone?!! With our alarming rates of obesity (40+%), diabetes (50%+ when you include “prediabetes”) and metabolic dysfunction (90+%) we do not need research on this faux fare; the results are in — it's toxic!If you'd like a little ROI on what I hope is disgust, check out The Nutrition Coalition, a nimble non-profit working to expose this tomfoolery and demand that the US Dietary Guidelines use evidence based science (rather than Big Food funding).In better news, one of the world's most captivating culinary cultures — Italy, has voted to ban lab grown meat (aka mutt)! This will protect consumers and farmers, and most importantly celebrate real whole food. Bravo and Saluté, Italy!SHOW LINKShttps://www.amazon.com/Nourishment-Mindset-Dixie-Lee-Huey-ebook/dp/B0BRYR38MZ/?crid=2L9T3EGQEIA7A&&&s=digital-text&sprefix=the+nourishment+mindset,digital-text,96&sr=1-1https://www.motivationalcheck.com/https://www.amazon.com/Sustainable-Excellence-Principles-Uncommon-Extraordinary/dp/1951129520/?crid=2B7PGTM47PD66&&&sprefix=sustainable+excellence+by+terry+tucker%2Caps%2C126&sr=8-1https://www.nutritioncoalition.us/https://www.efanews.eu/en/item/33094-synthetic-food-bill-passes-in-the-italian-senate.html?inf_contact_key=63d0315932cb05ba3d15c67e381ec130680f8914173f9191b1c0223e68310bb1 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Today's Nourishment Mindset podcast #45 features an interview I did with holistic nutrition publisher Selene River Press' Danielle LeBaron, a lovely lady and mom of four(!) nourished children including a recently born daughter. She is positively glowing throughout the interview despite being in infant mode, which speaks to the power of nourishing yourself with real whole foods and living a holistically focused life!We discuss my motivation in writing the book, why it's focused on the pleasures of the table and the fact that I'm targeting real, everyday people. In America, we do a lot of drivin' through, drive-bys to the fridge, and not so much dining à la table sans distraction et en famille. My book, The Nourishment Mindset, aims to change that convenience focused habit and end our toxic diet (rhymes with riot!) culture while bringing you vitality and the reversal of chronic lifestyle conditions using real whole food, straight talk and of course, the pleasures of the table.Tune in to learn about my origin eating disorder (sob) story and how I still struggled in calorie counting jail while dining in some of the world's finest food and wine regions. I detail how I healed, why this concept of nutrient density and the pleasures of the table is paramount and how you and your family can incorporate it in small steps to elevate your physical and psychological health. It's as easy as preparing food and a table, sitting down and raising a glass.In honor of our first birthday (!) — I started The Nourishment Mindset podcast on August 24, 2002, I'm offering anyone who reviews the book on Amazon or the pod on Apple/Spotify/Google Play a complimentary 20 minute health (or wine and food!) consultation. Simple post your review on your platform of choice and email me to let me know it's there (favorfat-at-gmail.com).SHOW LINKS:https://amzn.to/3kDN85zhttps://www.seleneriverpress.com/https://www.seleneriverpress.com/forgetting-the-pleasures-of-the-table-the-missing-piece-of-the-metabolic-health-puzzle/https://www.seleneriverpress.com/health-washing-big-food-marketing-tricks-traps/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Have you ever played “practitioner ping pong,” a term I coined while listening to Rick describe our current medical industry's approach to treating pain? Or perhaps you're in pain right now? Maybe you just want to understand the mechanics behind “manspreading;” why dudes tend to sit with their legs wide, often encroaching upon others' personal space? Then this episode of The Nourishment Mindset is definitely for you!Meet Rick Olderman, farm boy turned healer who joins me on today's episode to discuss how to leave your chronic pain in the dust. As someone who has healed from chronic ankle, hip and neck pain and spent over 120 hours with physical therapists, this topic is near and dear to my heart. In addition to being a physical therapist, Rick is the Founder of the Fixing You Method, a sought after practitioner trainer and the author of a number of books including his new Solving the Pain Puzzle. Rick teaches us an important albeit tough love concept by saying, “I am the source of my pain.” While this may at first sound like blaming the victim, it is a powerful statement because it means we hold the power to heal ourselves!He introduces us to his theory of pain, challenging traditional component thinking where our systems are separated and divided, and instead focuses on the “human super highway” — fascia, our connective tissue network. Rick's framework for pain evaluation is called The Three Pillars of Pain, reflecting the complex interplay between the biomechanics of our musculoskeletal system, our psychological state and our environment, which includes factors like nutrition, lifestyle, allergens, etc. These pillars reflect why my neck and hip pain likely originated in my rigid ankles, and on a broader note, explains why psychological trauma can worsen and even create physical pain.Tune in and let me know what you think and share any questions or show ideas you may have! And then hop on over to Amazon and buy a copy of The Nourishment Mindset. If you've already done so, please give me a rate and review and/or buy a copy for a friend.If you'd like more information about Rick, visit his website and try out his free back pain masterclass. For more information about our body's information superhighway, fascia, check out the work of Thomas Myers.Show Links:https://amzn.to/3kDN85zhttps://rickolderman.com/https://fixingyoumethod.com/lp/fyb-masterclasshttps://www.youtube.com/channel/UCXNyv2iwhBZkXFzZXpjXBAAhttps://www.anatomytrains.com/fascia/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Big Food and Big Pharma are at it again, y'all! Well, to be fair, they're always at it. In today's episode #43 of The Nourishment Mindset videocast, I share my recent article for Selene River Press, Health Washing: Big Food Marketing Tricks & Traps. You'll learn how to avoid paying more for faux products acting as though they're healthier, as well as how to spot some of the most egregious marketing trickery when you're shopping.I also break down a particularly ridiculous headline found recently in the UK Telegraph, Almost two thirds of women suffering from dangerous cholesterol levels. This is problematic because it reads like a Big Pharma opinion piece: it's completely one sided; harnesses a super scary headline; and gives no context such as how women naturally have higher cholesterol — especially with big hormonal shifts such as postpartum and menopause. The only good things I can say about it are that it gives me a perfect opportunity to rant and rave with a specific example of tactics you'll find everywhere. It's also a reminder of why anytime a medication, injection or therapy is recommended to you, it's critical to have a clear and honest risk-reward conversation with the provider suggesting it. And finally, I discuss two much more important biomarkers for evaluating metabolic health; total cholesterol ain't one of them!For more on cholesterol, check out chapter 18 “Cholesterol Paranoia Syndrome” of my book, The Nourishment Mindset. It's available on Amazon and my website for signed copies. It's an atypical health read focused on bringing back the pleasures of the table. Here's what Selene River Press has to say.I love hearing from subscribers, so if you have a question or show idea, let me know! And if you've read the book and haven't yet taken 30 seconds to review it on Amazon, I'd really appreciate it! Santé! https://amzn.to/3kDN85zhttps://www.seleneriverpress.com/health-washing-big-food-marketing-tricks-traps/?mc_cid=911c1e07e1https://www.telegraph.co.uk/news/2023/07/21/nearly-two-thirds-women-dangerous-cholesterol-levels/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

The number 1 thing you can do for your dog or cat to prevent diabesity and cancer!It's not just we humans who suffer from metabolic dysfunction: our canine and feline companions are sick as well. Today's straight talkin' guest, Daniel Schulof, Founder of Keto Natural Pet Foods, author of Dogs, Dog Food and Dogma and fellow giant breed lover, discusses why this is happening and most importantly, what we pet parents can do about it. Tune in to hear how he is disrupting the Big Pet Food industry! As well as my pre-episode rant on the FDA's recent approval of two diabetes drugs for CHILDREN!!!Daniel and I deal with drool slobber and fur tumbleweeds on a daily basis. Wayne the Saint and Travis the Newf are generous in these delights as well as their love!Daniel explains that the root cause of our pets' metabolic dysfunction — “a huge, glaring problem,” is the same as ours: ultra-processed food. Traditional kibble is a worse metabolic nightmare for dogs and cats because they are not evolved to consume carbohydrates. In other words, they're carnivores. There are numerous troubling parallels to the issues with human health: 1) Big Vet is funded by Big Pet Food; 2) Big Pet Food uses “creative” — aka disingenuous marketing to sell its products to consumers who may be trying to buy something healthier. Daniel's perfect example is the “wolf myth,” where kibble producers put images of wolves on the label to suggest that their brands are healthier;3) We are spending more than ever on our pets and their health continues to decline. The good news is that you can take steps to improve the health of your animals. Namely, keeping them lean and investing in healthier, much lower carb food options. Daniel succinctly summarizes: “Being fat is horrible for pet health. Carbs make them fat. And carbs are the backbone of most pet foods.”In closing, Daniel founded Pet Food Consumer Rights Council with a mission to promote the health and welfare of companion animals by protecting and advancing the rights, knowledge, and other interests of their loving human guardians. Check it out today!If you enjoy The Nourishment Mindset pod/videocast, please do me a small favor and share it with a friend or three!NOURISHMENT MINDSET BOOK:https://www.amazon.com/Nourishment-Mindset-Dixie-Lee-Huey-ebook/dp/B0BRYR38MZ/?crid=2L9T3EGQEIA7A&&&s=digital-text&sprefix=the+nourishment+mindset,digital-text,96&sr=1-1KETO NATURAL PET FOODS:https://ketonaturalpetfoods.com/DOGS, DOG FOOD & DOGMA:https://www.amazon.com/Dogs-Dog-Food-Dogma-Epidemic/dp/0692768408/?ie=UTF8&&sr=8-1&PET FOOD CONSUMER RIGHTS COUNCIL:https://www.petfoodconsumerrightscouncil.org/about This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Why are we talkin' about breathing, something we do automatically? There are a lot of different types of breathing. What is your breath like when you're nervous? Contrast that with how you're breathing at the end of a delicious meal filled with laughter and pause. Or as you're reading and beginning to doze off. It's true that most of the breaths we take are autonomic unconscious processes. And true that we can improve our cardiovascular, immune and psychological functioning with intentional breath work. I started researching breathing techniques while pregnant with my son, specifically enrolling in a HypnoBirthing class. Over the years I've expanded my practice to include a number of different practices for different reasons. Today, I'll share three techniques with you: three breathing exercises for relaxation, resolving a blocked nostril and strengthening your system, respectively. 1. Parasympathetic relaxation technique: here we slow down the breathing and use a simple counting technique to inhale and pause, then exhale and pause. 2.Soma Breath Unblock: here you learn how to unblock your nostril(s) when you awaken congested. 3. Wim Hof mini class: and finally we explore a method for strengthening your cardiovascular and immune systems developed by the Ice Man! For an excellent related read, check out What Doesn't Kill Us by Scott Carney! In closing, I offer some general advice I give clients: think of your health journey as a walking path where you're generally headed forward, one foot in front of the other. If you're holding yourself to a really strict “tight rope",” it's very hard to find self grace. Remember, every time you do something healthy — take a walk, get some natural light, eat a nourishing meal, you are investing in your health bank account. If and when you decide to take a withdrawal, this doesn't negate all of the deposits you've made. The aim is to make more deposits than you do withdrawals. In related human health news, my friend Nina Teicholz, author of one of my favorite books, The Big Fat Surprise as well as her Substack, Unsettled Science, has just written a great piece there called Whole Milk is Illegal. The nonprofit she founded, The Nutrition Coalition is working to support The Whole Milk for Healthy Kids Act which aims to bring intact, more nutritious milk to our schools. To voice your support for this bi-partisan bill, find your congressperson and give him or her a quick call tomorrow! Make this two minute investment ASAP! Lastly, who do you know who loves to eat and would like to use food as medicine to achieve vitality and reverse chronic lifestyle conditions? Gift ‘em a copy of The Nourishment Mindset! You can do so from Amazon or my website for a signed copy including a personal message and shipping included. Links: https://www.favorfat.com/nourishmentmindset.html/#/ https://unsettledscience.substack.com/p/whole-milk-is-illegal-in-public-schools?utm_source=profile&utm_medium=reader2 https://www.nutritioncoalition.us/news/tnc-voices-support-for-the-whole-milk-for-healthy-kids-act https://www.congress.gov/members/find-your-member https://www.amazon.com/Nourishment-Mindset-Dixie-Lee-Huey-ebook/dp/B0BRYR38MZ/ref=sr_1_1?crid=2L9T3EGQEIA7A&keywords=The+Nourishment+Mindset&qid=1674729599&s=digital-text&sprefix=the+nourishment+mindset,digital-text,96&sr=1-1 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Happy Transformation Tuesday, y'all! Has anyone ever told you to eat multiple small meals throughout the day to help you maintain your energy and lose weight? In today's 40th episode, you'll learn why this is bad advice for most people and how you can elevate and optimize your metabolic health by eating in harmony with your hunger hormones.Enter ghrelin, leptin and insulin: these three work in concert to tell you when to eat, when to stop and regulate blood sugar levels, respectively. When you're grazing all day, you're recruiting them frequently, constantly ringing the bell like a kid playing ring and run and annoying his neighbors. And when you eat ultra processed faux foods — metabolic wrecking balls, you're interfering with hormone signaling. This is why focusing on real, whole foods and eating two to three satiating meals per day prioritizing protein rich foods and naturally nourishing fats is the way to go.In addition to the nourishment we give our bodies, there are other ways to harmonize with your overall hormone system and promote insulin sensitivity or the opposite of insulin resistance, which is the root cause of chronic lifestyle conditions. These include exercise, sunlight, mindfulness, optimizing meal timing, sleep, resistance training and more. In closing, I offer a pro tip: on your next primary care visit, ask your doctor for an easy, fundamental lab test almost no medical providers order. It is like having a crystal ball for your metabolic future — information you must know which can help you recognize insulin resistance well before your glucose lab work comes back out of range.If you haven't purchased a copy or gifted them to your friends and family, you can do so at Selene River Press, on Amazon or my website for a signed copy. And if you have purchased, MANY THANKS. Please consider rating and reviewing it!https://www.favorfat.com/nourishmentmindset.html#/https://amzn.to/3kDN85z This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Yo y'all! Even though it's not technically summer, it sure feels like it with the kids out of school. Speaking of kids, the “meat” of this week's episode #39 is a critique of an article sent to me by listener who wished to remain anonymous: “What If You Weren't Scared of Your Kid Being Fat?”While I certainly agree that we shouldn't teach kids to restrict nutrition or body shame them, I am not at all on point with the article's subject who thinks children should be allowed unrestricted access to junk food. We have an at least 20% childhood obesity rate in the United States, and ultra-processed food is a giant metabolic wrecking ball. There's a lot wrong in this piece, a little right, and I don't hold back in my assessment! I also go through a goodie bag of such items — metabolic mush, gifted to me when I picked up a Walmart order this week. (The ingredients aren't pretty and the stash is now in my trash.) And show how just 10 mega corporations constitute “Big Food” which is responsible for the majority of the aforementioned ultra-processed junk that's wrecking our collective health one addictive bite at a time.As I wrote in “Big Food Begets Big Butts” —chapter 11 of my book, The Nourishment Mindset, all of this crap is a simple four ingredient, highly profitable math equation: +highly processed grains which are sugar to your liver + nasté bleached and deodorized inflammatory vegetable/seed oils + actual sugar and its 200 names + a mélange of chemicals in emulsifiers, preservatives, “natural” and artificial flavors, etc. = metabolic dysfunction and chronic disease! Which of course means lot of pills pimped to you by Big Food's Big Pharma friends, who are the largest advertisers on “news” outlets AND supply two thirds of the funding for the FDA (Fraudulent Data Association). Do ya still want to take "health" advice from mainstream media and this and other “government” organizations? Please refer to the definition of the word capture if you're on the fence or confused.Lastly, for 39 weeks The Nourishment Mindset podcast has been a weekly endeavor. Going forward, this will be a twice monthly show which will allow me time to share my metabolic mission — achieving vitality and reversing chronic lifestyle conditions with real whole foods, straight talk and the pleasures of the table, with hosts of other shows and their audiences. And eventually record my audio book.If you haven't yet bought my book or reviewed the pod on Apple/Spotify/Google Play, please take 60 seconds to do so today! And finally, if you dare, check out the linked YouTube video on seed oil which is bleached, deodorized, etc. Unsurprisingly, most producer videos remove the bleaching and deodorizing from their promotional videos.Show links:https://amzn.to/3kDN85zhttps://www.thecut.com/article/interview-virginia-sole-smith-parenting-fatphobia.htmlhttps://www.cdc.gov/obesity/data/childhood.htmlhttps://www.youtube.com/watch?v=Cfk2IXlZdbI This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

I recently had the pleasure of interviewing Dr. Michael Kaye. He is an author, Certified Functional Medicine Practitioner and AutoImmune Paleo Coach, and owner of The Center for Functional Health near Philadelphia, PA. He's also a fellow Nutrition Network alumni. Dr. Kaye shares his health journey, which began when he decided he no longer wanted a fat kid nickname, and began voraciously study health and nutrition. He's been a body builder, tried many different diets and landed in the world of real, whole foods. Today, he focuses on his mission of guiding his patients “to the best health they can be in;” this is the difference between lifespan and healthspan y'all!He focuses on “what's on the end of your fork” and reminds us that being sick is extremely expensive. Focusing on real whole foods really hedges your bet against medical debt. We discuss the pleasure of mindful indulgences — including his pickiness over a super occasional handmade cannoli, versus the mindset of “well, I screwed up so why bother.” We both agree that if you want a (very) occasional salty, crunch snack, Sieta chips are a good choice as they don't use inflammatory seed oils.Then we get into hypertension, where Dr. Kaye discusses the basics of blood pressure, hypertension and its symptoms, food do's and don'ts, effects of chronic stress as well as the value of buying a home blood pressure cuff. Y'all, it's ultimately all about the good old fashioned levers of nutrition, exercise, sleep, stress management, supplementation and possibly some medication to help settle things. “Dublin Declaration Duh” - 1000 scientists recently signed the Dublin Declaration, a statement affirming the health benefits of meat and dairy products. This is a giant DUH because these foods are the most nutrient dense foods on the planet. Carnivore and omnivore animals instinctively know this; only we humans could turn this so bass-ackwards.Yesterday, we celebrated Memorial Day in honor of our fallen patriots. On a related note, I'd like to bring your attention to Hell: a Novel, a travel thriller authored by my very own Patrick Huey about a veteran suffering from PTSD. Hell benefits The Wounded Warrior Project, so check it out!Midway on his life's journey John Allmen quit his job to see the world. It was supposed to be a first-class ticket to paradise for the Iraq War veteran who made it to the pinnacle of his investment management firm guiding his clients through the 2008 financial crisis. But his past won't let him decompress no matter where Virgil, his mysterious travel guide, sends him. And as he tours the globe and descends through the nine levels of hell, his own dark secrets are exposed.And if you haven't checked out my new book, The Nourishment Mindset, there's an element of hell within it as well. In addition to espousing the healing power of real whole foods and nutrient density, this book is part memoir and details some of the struggles I went through as a teen with a very severe eating disorder. And more importantly, how I worked to heal myself. Please help spread the word about The Nourishment Mindset so we can share our metabolic mission of using real whole foods, straight talk and the pleasures of the table to reverse chronic lifestyle conditions and achieve vitality! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Last week the always awesome Ben Azadi joined me for episode 36 of the Nourishment Mindset podcast. This week's episode #37, I'm featuring my interview on his Keto Kamp podcast a few weeks ago. We talk about the back story and motivation behind my new book, The Nourishment Mindset, discuss weight loss from a nourishment perspective — i.e., no calorie counting, and debunk some of the myths out there surrounding health, exercise and more. I also added some beginning bonus material regarding the importance of dopamine fasting — in other words, why you should be BORED some of the time and definitely sans screens. Tune in and let me know what you think! On that note, I love listener questions and comments. Our next episode #38 will include some discussion around hypertension questions from listener, Amie, so stay tuned!One of my favorite podcasts is Wise Traditions, and this recent episode with Dr. Guillermo Navarret really well sums up the problems with ultra processed foods which are always a combo of sugar, grains, seed oils and preservatives/additives; garbage that wrecks metabolic functioning.Have you read and shared The Nourishment Mindset? If not, now is your chance to get a copy from Amazon or a signed copy from me. Here's what two of my nutrition idols — Nina Teicholz and Dr. Cate Shanahan, had to say about my work:If you've already read The Nourishment Mindset, kindly take a minute to leave a review there on Amazon so we can help spread the word about our metabolic mission to achieve vitality and reverse chronic lifestyle conditions with real whole food, straight talk and the pleasures of the table! If you leave a review there or on a podcast platform, I'm happy to do a 20 minute complimentary health coaching consult to discuss any topic of your choosing.https://www.benazadi.com/https://www.favorfat.com/nourishmentmindset.html This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Y'all, Ben Azadi is one of my holistic health and low carb, real food idols. He is the author of four best selling books, creator/host of the Keto Kamp educational program and podcast, frequent featured speaker, fellow Floridian and a genuinely nice dude. Plus, he's a true dog lover! His German Shepherd Lab mix, Ziggy Stardust, is as spoiled as Travis McGee the Newfie: they both enjoy a carnivore diet, filtered water and practice intermittent fasting!During our conversation, we learn how Ben transformed himself from an obese, depressed and suicidal young man into a lean, strong personal trainer and Cross Fit gym owner. In his words, “hitting rock bottom can be a beautiful springboard.”Ben began his road to recovery with a book authored by Jeff Olson, The Slight Edge: Turning Simple Disciplines into Massive Success. In learning that little daily behavioral decisions can compound over time into big changes, he got his video game obsessed arse off the couch and began moving his body, which helped him feel a little better. Over time, he reprogrammed himself by “habit stacking small tweaks to create new neural pathways and big peaks.” Taking responsibility for his little decisions enabled him to become “the victor, not the victim of his choices.”We also discuss how and why nutritional ketosis is a great and ancient health tool, which can reset our modern day broken metabolisms. In essence, our bodies are programmed to heal with what Ben calls our “innate intelligence” in his terrific book, Keto Flex. He cautions us to pay attention to our symptoms, which are the body's “check engine light — a gift;” not something we should mask with multiple prescriptions. Ben also shares his four pillars for metabolic healing including periodically flexing out of ketosis, which is something I've personally incorporated after reading Keto Flex.To learn why Ben and I agree that we'd rather smoke cigarettes than eat toxic (and sadly ubiquitous) seed oils, you'll need to listen to the pod or watch the episode on Youtube, y'all! When you do, you'll learn about his top supplement for improving metabolic and mental health, sleep, and basically anything that ails: Vitamin G, a free but sadly hard to find substance in our modern lifestyles.“You become your environment, which determines your thoughts, which determine your actions, which determine your results.” - Ben Azadi, BenAzadi.comHave you read my book, The Nourishment Mindset? If not, please buy a copy for yourself and another for a friend or loved one. You can do so on Amazon or my website for a complimentary signed copy.Also, if you like this newsletter, please share it with a friend and rate/review the podcast on Apple, Google, Spotify so we can spread our metabolic mission to help people achieve or regain their vitality through real whole foods, straight talk and the pleasures of the table! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

There are weirdos out there who brag about not needing sleep. In my early twenties I dated a dude who said, “You can sleep when you're dead.” This ain't right, y'all! Sleep is critical for immune function, mental health, vitality and more. What's the quickest way to drive someone mad? Deprive them of sleep! Over fifty million Americans have sleep disturbances — most undiagnosed, and one third of adults do not get enough sleep. SleepHealth.org has a 10 Commandments for good sleep, but I've narrowed mine down to a 0:10:2:1 method: 0: Rise & GroundA good night's rest starts the moment you wake up. No screen-rise! Get your booty outside and preferably barefoot so you can “ground” with the earth and feast your eyes on the natural light of the morning. Hold off on coffee for the first hour as your body has natural cortisol elevation to help you awaken. In other words, harmonize with your hormones, don't mess with ‘em! 10: Caffeine Close Stop caffeine 10 hours before bedtime. I go to my bed to read between 9:30 - 10:00 pm so no more coffee for me after noon. I'm drinking just one cup of decaf most days so personally this isn't an issue. If you're guzzling it all day, this is a major factor in your sleep issues if you have them. 2: Kitchen Close This should be three but I'm honest, it just doesn't work in my house. Close the kitchen and your gullet 2-3 hours before bedtime. No nighttime snack because you can't effectively rest and digest at the same time. You may fall asleep, but it won't be the restorative, deep kind.1: Blue Lights Out No screens of any kind one hour before bed. This means cell phones, tablets, televisions, computers, etc. This blue light tells your brain it's daytime. And messes up your circadian rhythm. There it is, y'all! Quick sleepy time tips. PS - I bring up prioritizing protein, my latest health-washing experience and more buffoonery by the American Heart Association. PPS - here's the high protein study I mention in the pod:https://pubmed.ncbi.nlm.nih.gov/37000111/ Have you read The Nourishment Mindset? If so, pretty please hop over to Amazon to review it! And if you haven't purchased the book, what are you waiting for? Your next meal is the perfect opportunity to elevate your health, and The Nourishment Mindset will show you how to optimize your nourishment, energy, sleep and more! Hit up my website if you'd like a signed copy with complimentary shipping.And pretty, pretty please if you listen on Apple, Spotify or Google Play, leave me a review there so we can spread the word about our metabolic mission to (re)discover vitality and reverse chronic lifestyle conditions through real whole foods, straight talk and the pleasures of the table! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

I met Aaron 10 years ago while shooting extra virgin olive oil (yes, like taking a shot in a bar but this is liquid gold) at Durant Olive Mill, and I remember thinking he was quite driven and mindful. Our paths crossed several times before my family and I left the Pacific Northwest to move to Florida in 2018, and I was thrilled to hear he'd become an entrepreneur in what I like to call “the west coast hippie” space.Today, he and his life partner, MacKenzie Saunders, run Fender's Blue Hemp, a company they founded to share the natural healing, anti-inflammatory and relaxing properties of organic hemp and full spectrum CBD oil. The name, Fender's Blue, speaks to an endangered butterfly of the same name gracing their property.Aaron grew up in Santa Cruz, California, so was no stranger to hemp, but it wasn't until he was recovering from multiple injuries sustained on the college football field that he became aware of its help in healing. In this episode, he likens hemp farming to wine farming, explaining that there are many different varieties of hemp akin to Chardonnay, Pinot Noir and Cabernet Sauvignon. This explanation was helpful for this 20-year wine industry veteran who until speaking with Aaron, knew as much about hemp as I do about quilting (i.e., zero).“Cannabinoids are lipophilic, which is why healthy fats like EVOO are a perfect vehicle!”-Fender's Blue Hemp Co-Founder, Aaron WilliamsIn keeping with the vinous theme, Aaron let us know that hemp used to be a significant agricultural crop for paper goods and more — George Washington grew hemp, but a Prohibition of sorts came to be when it was demonized in favor of the timber industry. Sounds to be me like how innocent salt was blamed by the other menacing white powder (sugar), for health problems; in other words, a PR war.In addition to oil drops, Fender's Blue sells olive oil, which provided me with the perfect opportunity to shoot some with Aaron again and enjoy its buttery, earthy taste. I also spooned his delicious Turmeric paste straight from the jar. The paste is awesome in a cooked veggie dish, and the oil is perfect for finishing dishes and salads. Towards the close, we learn that his products are full spectrum, which mean that there's a nice low volume of THC in there. In other words, you get more than taste for your money, folks! Keep in mind that they ship to states where legal, so check ‘em out.Have you read The Nourishment Mindset? If so, pretty please hop over to Amazon to review it!And if you haven't purchased the book, what are you waiting for? Your next meal is the perfect opportunity to elevate your health, and The Nourishment Mindset will show you how to optimize your nourishment, energy, sleep and more! Hit up my website if you'd like a signed copy with complimentary shipping.And pretty, pretty please if you listen on Apple, Spotify or Google Play, leave me a review there so we can spread the word about our metabolic mission to (re)discover vitality and reverse chronic lifestyle conditions through real whole foods, straight talk and the pleasures of the table! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Dr. Michael Kaye owns The Center for Functional Health near Philadelphia, PA and reached out to me after reading my new book, The Nourishment Mindset. We're fellow alumni of The Nutrition Network, a program founded by Dr. Tim Noakes to help educate healthcare professionals in low carb, high fat nutrient dense nutrition. I was thrilled to be interviewed on his livecast last week and am sharing it here for episode number 33 of The Nourishment Mindset podcast. We talk about my eating disorder origin story — anorexia and then butt and exercise bulimia, how I pulled myself back together and abandoned calorie counting hell, and why nourishment through real whole foods is critical for our daily functioning. We also discuss childhood obesity, a topic near and dear to my heart for a long time and the subject of my senior college thesis. Plus how to order in restaurants and avoid stinky seed oils, eating on the road, the concept of a health bank account, cholesterol paranoia syndrome and more.He also brought up my concepts of pantry sweeps and “small pantry leads to small booty!” To find out why, you'll just have to listen to the episode, y'all.Have you read The Nourishment Mindset? If so, pretty please hop over to Amazon to review it! And if you haven't purchased the book, what are you waiting for? Your next meal is the perfect opportunity to elevate your health, and The Nourishment Mindset will show you how to optimize your nourishment, energy, sleep and more! Hit up my website -- www.FavorFat.com, if you'd like a signed copy with complimentary shipping.And pretty, pretty please if you listen on Apple, Spotify or Google Play, leave me a review there so we can spread the word about our metabolic mission to (re)discover vitality and reverse chronic lifestyle conditions through real whole foods, straight talk and the pleasures of the table!https://thecenterforfunctionalhealth.com/about/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Sometimes you're fortunate enough to meet someone by chance and your interaction — even if short, has a significant impact on your life. When I happened upon Tom Scannell in May of 2020 during a family trip to Pine Island, Florida, I knew I'd found a fellow freedom fighter in this humble yet extremely driven lifelong, extremely fit farmer. He gave us a tour of his Pineshine Farms, patiently answered my barrage of questions and very generously gave me a book that is now one of my favorite reads: Everything I Want to do is Illegal by Joel Salatin, owner of Polyface Farms.Tom is a rebel in the agricultural space. He had to unlearn most of what he was taught to grow “beyond organic” food in a regenerative fashion, and I admire his focuses on appreciating beauty in Nature and harmonizing with our natural resources. I also love that he's not afraid to “fail forward” nor speak the truth, whether it means exposing the ties between big agriculture and the chemical and pharmaceutical industries, discussing the war on real milk or pointing out the scary fact that just four meat processors control ninety percent of the United States industry. Salatin's book goes into excellent detail on this, as well as the ridiculous hurdles our government (funded by big ag) makes small farmers jump in order to run their operations. It's hair-pull-out maddening!Tom rightfully comments that in today's terribly busy and off track society that Americans “take better care of their cars than their bodies… and spend more on lawn care than growing food.” Do not despair as there is plenty of hope within his message! Tom also explains how the environment in which we live and the foods we consume can help us greatly in creating or regaining our health. And we discuss how intentional purchasing from local farmers helps heal your body, the soil and the community. Give episode 32 a listen here or on Apple, Spotify or Google Play. If you choose to use one of the latter three, please take a moment to give me a review to help spread the word about our metabolic mission of helping people (re)discover their vitality through real, whole foods and the pleasures of the table! Follow Pineshine on Instagram or Facebook: https://www.instagram.com/pineshinefarms/https://www.facebook.com/pineshinefarmsOn a pleasures of the table note, I'm thrilled to announce that I'm now writing a monthly column for Selene River Press, the leader in holistic education for over 30 years! My first piece is “Forgetting the Pleasures of the Table is the Missing Piece of the Metabolic Health Puzzle:"https://www.seleneriverpress.com/forgetting-the-pleasures-of-the-table-the-missing-piece-of-the-metabolic-health-puzzle/Know anyone who would like to feel fabulously vital?!! Consider gifting The Nourishment Mindset available on Amazon or FavorFat.com for a signed copy with complimentary shipping.Santé y'all! Have a nourished week and see you next Tuesday. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Today's episode is one of those real life, s**t hits the fan realities. I had planned to work on/ air an episode I recorded with a local Florida farmer, but my kid woke up sick and our plans changed. I decided instead to address a recent apropos question by listener Joe: “Do health coaches get off track?”Yes, man! We get off track, too. Because we're not robots. And because one of two things can happen: something completely unplanned wrecks your well intentioned plans, or there's a downward slow progression of a problem over time. I address both of these scenarios in today's pod and use personal examples to illustrate them both. Plus discuss how to get back on track, which is the most important thing when working to elevate your health.Let me know what you think. AND also what tableside tradition you most value in your life.If you've reviewed on Apple/Spotify/Google Play, THANK YOU. And if you haven't let me know about it and claimed your complimentary signed copy of The Nourishment Mindset, please email me: FavorFat@gmail.com.If you've read the book and not yet taken a moment to review it on Amazon, pretty please do so and you'll be helping spread our metabolic mission of using real, whole foods and the pleasures of the table to help people achieve vitality and reverse chronic lifestyle conditions!And if you haven't yet purchased the book on Amazon or chez moi for a signed copy, please consider doing so today!!!Lastly, if you have a show idea or question, be like listener Joe and send it my way! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Y'all, I am still sparkling — and frankly shaking a little, from my super early morning conversation with Goo Close! I can't believe I actually pulled it off! I've been trying to book him through his not so friendly publicist for months, and used my interview with the wonderful Vinnie Tortorich to help convincer her I could pull it off. (I might as well put my prior 20 year marketing and PR career to work here at The Nourishment Mindset.) She called me in the middle of the night — 3:58 am EST and said, “You can have Goo right f'ing now or never!” I had to jump out of bed and do an immediate impromptu podcast. And without even a few moments to use the loo. Which meant I had to cross my legs for the entirety of this titillating interview, especially when he made me LOL several times.Goo is so hot right now — he's in incredible demand given his super high profile clientele and just released book, Sugar Hill: The Biggest Fattest Joint America is Obsessed With. In addition to being the world's hottest health coach, Goo is renowned for his truly unorthodox “22nd century” methods. These methods include shaking clients, butter for sleep, and odd uses of avocados, airport walkways and nail trimmings. The interview got a little tense when he recommended using small children as substitutes for weights, but I maintained my composure while steering elsewhere and he thankfully didn't hang up on me. I also accidentally offended him a few times given my nerves before his massive presence: first when I learned he hates virtual training (my prior episode #29 is a 15 minute virtual strength workout); then when I suggested his clients might pay him between $1000-$3000 an hour (apparently it's far beyond that); and finally, when I accidentally cut him off mid sentence. I'm still shuddering from his “Hey lady!” hush tactic some 12 hours later.I was truly touched by his bright light and the fact that he graciously encouraged me to shine my own light to be found. Goo is both a guru and a god of sorts. Please give a listen with an open mind and heart, as well as a healthy sense of humor. It was worth me hopping out of bed at 4am and holding my pee for thirty minutes, so I think you'll find it a compelling podcast.Have you read The Nourishment Mindset? If so, please rate it on Amazon! And if not, please consider buying a copy for yourself and another for someone for whom you care. Do so today on my website for a signed copy or on Amazon, and get a truly phenomenal, once in a lifetime opportunity to meet with the Great God Guru Goo himself:GOO HAS GRACIOUSLY OFFERED 10 MINUTES OF HIS VALUABLE TIME — $1000 WORTH, TO A LUCKY NOURISHMENT MINDSET PODCAST WINNER. SIMPLY BUY THE BOOK BEFORE THE END OF THE WEEKEND, EMAIL ME (FavorFat@gmail.com) YOUR PROOF OF PURCHASE AND I'LL DO A DRAWING AND ANNOUNCE THE WINNER IN NEXT WEEK'S EPISODE!!! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Time to get stroooong, y'all! There are plenty of reasons… ahem, excuses, not to strength train. “Reasons” like work, family, travel, no gym membership, lack of knowledge, injury, fear of building too much muscle, sweaty weirdos in the gym, etc. I've heard ‘em all including “I don't like lifting weights.” Fair enough.How many of us truly loooove brushing our teeth? Taking out the trash? Paying taxes and fees galore? Sitting through meetings? Picking up after the dog? (I have a Newfoundland so that's a big job.) We all do plenty of s**t — pun intended, we don't particularly enjoy every day. This is just part of life and it makes the stuff we love doing that much more enjoyable.A lot of clients over the years have started off hating strength training and eventually come around; some just do it. And both methods are fine. What is not fine is letting your bod waste away. Fact is y'all, that after age 30, we naturally lose muscle or what us fitness freaks like to call “lean muscle mass” annually. This is a problem because our bodies not only become less metabolically fit (muscles increase metabolism and insulin sensitivity), they become weaker. The end of the road here is muscle wasting to the point where daily activities are problematic; a one way ticket to a nursing home. Right now if you're cornering me into a wall and I have to pick ONE form of exercise, it is strength training. Here's why: 1) aforementioned reasons of lean mass effect on metabolic function and insulin sensitivity; 2) most bang for your time buck; 3) ability to change body composition; 4) confidence building effect; 5) better balance and more.So today I put my body where my mouth is and demonstrate a 15 minute — well 15:56 minute strength training routine, that requires no exercise equipment. Whether you're a gym rat or novice, you can follow along (taking breaks as necessary) and benefit from this full body strengthening workout. Let me know what you think! And feel free to play your own music in the background while you do it; I don't want to be breaking any music copyright laws here.In other news, a listener let me know her kids REALLY want chicken nuggets, and that her attempts at homemade recipes were not well received. It just so happened that my Butcher Box shipment this month had a new option — organic and gluten free chicken nuggets. And to my astonishment, these are Nourishment Mindset approved and more importantly, thumbs up from my son! (Note, he is shirtless below because we live in perpetual heat here in SW FL.) I discuss the homemade dippin' sauce we made towards the end of the pod.Pretty pretty please, take a moment to rate this podcast on whatever platform you listen, whether it be Apple, Spotify or Google Play. Those who review will receive a complimentary signed copy for themselves or a friend — just let me know about your review and I'll move on it!And if you've read my book, The Nourishment Mindset, please take a minute to review it on Amazon so that we can spread the word that real whole foods and pleasures of the table can HEAL people and help them achieve VITALITY!And if you haven't yet ordered it…. what in the whole wide world are ya' waitin' for?!! It's available on Amazon and my website for those who want signed copies. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

What! What! What! Whaaaat?!! Who is this Dixie chick? Is she a coach/trainer/fitness instructor gone mad? NO.Say it aloud y'all, “Exercise has tremendous benefits. Weight loss just ain't one of ‘em.” I know this sounds like crazy talk, but believe me, as the great Vinnie Tortorich says, “you can't out run a bad diet.” I used to think it was 50/50 food/exercise and counseled my personal training clients from this mindset (sorry). Today I'm at at least 90% nutrition, if not more and I explain why in chapter 22 of The Nourishment Mindset, “You Can't Exercise Your Way to Weight Loss, but You Need Exercise.” This episode dives into all of the benefits of exercise — particularly increased insulin sensitivity, and explains why exercise is a poor weight loss tool but critical for maintaining lean muscle mass.We discuss the super important metabolic lab test your doc doesn't run. And I also dive into my favorite supplement, fermented cod liver oil from Green Pasture. This natural food supplement is superior to the rancid fish oil pills many doctors recommend, and more bioavailable than Vitamin D in pill form. There's a natural flavored one — more pungent, as well as the cinnamon flavored I prefer. It comes with a little pipette and you can shoot that directly into your mouth. If you missed last week's episode 27, I shared my other favorite food supplement, bone broth, so check it out.Pretty pretty please. Take one minute to rate/review The Nourishment Mindset podcast on Apple, Spotify or Google Play — this will get you a complimentary signed copy of my book (just let me know once it's done). And if you've read the book, please leave an Amazon review as well. I really appreciate all who have already rated and reviewed the pod and book!For those who haven't yet purchased the book… for yourself and your friends and family, do so on Amazon or my website for a signed copy.Happy Transformation Tuesday, y'all! Be nourished and enjoy the pleasures of the table. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Happy Transformation Tuesday, y'all! Today we head into my home kitchen for the first time to make a couple of simple, nourishing recipes inspired by chapters 25 and 26 in my book, The Nourishment Mindset. The first is the bone broth recipe I forgot to link in the show notes last week, and the second is a simple Huey family ranch dressing made by my son, Fletcher. Most commercial ranch dressings of course have seed/veg oils, so are best avoided given their inflammatory nature. This batch we made will last for a couple of weeks and took all of five minutes.Fletch with our favorite full family cookbook, The Complete CookBook for Young Chefs, mentioned in this show. This photo features its nacho recipe and accompanying tortilla chips are homemade.Bone Broth Recipe: super delicious sipped on its own or as an addition to soups and sauces. Free collagen, y'all!* Save your meat bones and freeze them if it will be more than a few days before you're making the recipe. You'll want bone mass to be between the size of a cantaloupe and small watermelon.* Cover just the bones with water in a crock pot or stove top pot — you don't want water above the bones as it will lead to weaker broth.* Add in half a lemon plus half cup of apple cider vinegar and/or dry wine of any kind. Toss in any fresh or dried herbs you'd like. (This acidity helps draw the nutrients out of the bones.) And feel free to add any left over cheese rinds you've saved to add more flavor and texture.* Bring to a boil then turn to low for a minimum of 12 hours. I like to leave mine on for 48 hours and mash the bones down with a kitchen tool every 12 hours.* Strain the broth into another pot so that the bones, etc. are left behind (toss ‘em). Once the liquid cools, pour it into a glass jar or other container. Label with the date — it will keep for 5-7 days. Another option is to freeze smaller amounts in an ice cube tray for future use.* Enjoy warmed and sipped with some added sea salt and/or use in soups and sauces. Voila!* PS - refrigerate the bone broth and scoop the fat that rises to the top off out of the jar before warming it to use. Fletcher's Ranch Dressing: I'm a big fan of eye balling ingredients; this doesn't need to be complicated.* Base: In a medium bowl, combine half cup each of sour cream, whole milk yogurt, and avocado mayo (we love Primal Kitchen and Sir Kensington Avocado as neither have stinky seed oils). Stir to blend.* Spices: A few shakes of garlic powder, onion powder, dill weed (or a chopped handful of fresh dill) and salt. Optional minced garlic or fermented garlic (details in podcast). Optional turmeric powder shake. And optional zesty garlic Pluck, a blend including super nourishing organ meats! Stir to blend.* Taste and you'll likely want to add more spices — we always do!* Pour into a jar, refrigerate and enjoy as a dip, dressing or marinade.Pretty please, if you haven't yet reviewed the podcast, visit Apple, Spotify, Google Play or YouTube to do so. And if you haven't purchased The Nourishment Mindset, please visit my website for a signed copy or buy direct from Amazon.Thank you for reading Nourishment Mindset Podcast. Please share so we may help others (re)discover their vitality and reverse chronic lifestyle conditions! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

I really admire people who admit when they're wrong. It's humanizing, truthful and allows for growth, which is why I'll take a moment to thank my Mom for raising me this way! In business school we call it “service recovery;” in life it is integrity.In my very first course at The Nutrition Network, a professor turned my thinking about how people become overweight on its head. The French have a wonderful way of saying this: il m'a bouleversé, which I think of like the cartoon character getting bull dozed. He explained that we're overweight on the outside because we're sick on the inside. And that “we eat too much because we're getting fat.” The fact is, being overweight or obese is not due to lack of character, gluttony and laziness. It is due to metabolic disease caused by the quality (or lack there of) of the foods being consumed and often means that there are nutrient deficiencies present. (There are of course plenty of other factors, but this is key.)We are complex beings and there are a few hormones which especially drive hunger, satiety and fat storage. We get into these in the episode, as well as how you can start harmonizing with your hormones, ensure that you are not fat soluble vitamin deficient and find more information on nutrient density. Plus I outline my business and personal approach to how to recover from making mistakes.I'd like to thank Meghan Robidoux for her Amazon review of The Nourishment Mindset! If you've purchased and read the book, I would very much appreciate learning your feedback this way, which will help spread this metabolic mission of discovery vitality through real whole foods, straight talk, sound healing practices and pleasures of the table.Help us spread the word about our metabolic mission to achieve vitality. Please subscribe/like/share/review, and find all of my online sites here: linktr.ee/favorfat This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

FIRE! + Wine with Celebrity Sommelier & Chefs: Meet Mary Cressler and Sean Martin who talk food community, smokin' meat, bubbles and balance booyah!This husband and wife team has a wonderful niche of creating community through their love of cooking outdoors and savoring delicious foods. They are the authors of Fire + Wine, a terrific cookbook filled with information for the first time apartment griller to those wanting to spice things up a bit. Mary and Sean also run Vindulge.com, recipe site and wine shop/ club -- y'all, they ship small, family owned wines to 42 states! Just sayin'… And they present their creations as featured chefs at food and wine festivals nationwide. In this episode, you'll find out how Mary, a 10-year vegetarian who developed a fear of food returned to enjoying highly nutrient dense animal foods, and why Pit Master Sean has 20 grills and smokers. We also talk how to safely open a bottle of bubbly — check out Mary's quick Instagram video on @Vindulge, and why it's the most versatile wine. Plus finding healthy balance, listening to your body, nourishing kids -- they have twin 12-year-olds, and Sean's must have ingredient.Lastly, for those who avoid wheat or gluten, we learn about a real, whole foods Brazilian bread recipe they perfected after Sean's recent trip there:https://www.vindulge.com/pao-de-queijo/Spring will soon be sprung and what better time of year to focus on (re)discovering YOUR vitality?!! If you haven't yet purchased my book, please consider doing so and gifting it to friends. The Nourishment Mindset is NOT a diet book, so you don't have to worry about sending the wrong message. It is about achieving optimal health via real, whole foods and pleasures of the table, as well as an honest dissection of my teen eating disorder and decades trapped in calorie count/burn hell.https://www.favorfat.com/nourishmentmindset.htmlPretty pretty pleasure, y'all, take a minute to like/share/review, especially on Apple, Spotify or Google Play. This helps us spread the word about our metabolic mission to (re)discover vitality and reverse chronic lifestyle conditions through real, whole foods, straight talk, sound healing practices and the pleasures of the table. Anyone who reviews on the podcast platforms will receive a complimentary signed copy of my new book, The Nourishment Mindset. Simply connect with me at one of these sites to let me know your shipping address: Instagram, LinkedIn, or FavorFat.com. SANTÉ Y'all! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

I noticed a sign on a blood pressure machine at a gym recently, and it burned me up (southern for pissed me off)! Why? Because it was filled with some partially correct information regarding Type 2 Diabetes and plenty of actual misinformation. Take a little guess on the source of said information… I reveal it towards the end of this shorter 20 minute solocast.My metabolic mission here at The Nourishment Mindset is to help people (re)discover their vitality through real, whole foods, straight talk, sound healing practices AND the pleasures of the table. Having a diagnosis of Type 2 Diabetes or pre-diabetes (which in my personal opinion IS Type 2 Diabetes) means your vitality is severely compromised. Most patients who receive this diagnosis are told the party line: “you have a chronic, progressive condition.” In other words, they are NOT told that this is a REVERSIBLE condition. Furthermore, by the time this diagnosis is given, the patient has been sick for many years. AND all of it could've been previewed and prevented if the provider had run a simple metabolic marker test and given appropriate reversal advice; yet almost none do.Tune in to see what the 52+% of American adults headed in this direction or already there need to know to heal! Also, I share my scathing thoughts on the US government's dietary guidelines committee “work” — see my submission below. Nearly 80% of the comments they received before their last meeting were about low-carb lifestyles. Do you think they listened? Nope! This advocacy is critically important because it affects MANY meals — from what is served to your children at school and your loved ones in the hospital or senior care, to foods available to our military, food assistance recipients, the incarcerated and more.To learn more about how you can prevent insulin resistance, the precursor to Type 2 Diabetes, which affects every cell in your body, buy my book, The Nourishment Mindset. You can do so on Amazon or on my website, www.FavorFat.com for a signed copy!Finally, many thanks to Abe Lever for connecting with me so I that I could make good on my promise to send him a complimentary copy of The Nourishment Mindset for his Apple podcast review. If you'd like to leave a podcast review on Apple Podcast, Spotify or Google Play, simply contact me to let me know and provide your shipping address. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

If you're a regular listener, I'm willing to bet you can guess my #1 weight loss tip. And if you're not (yet!), just doing this one thing will make a massive difference in your metabolic health including loss of extra body fat.This brings me to a very important point: true, sustainable weight loss is a side effect of metabolic health. Think on this for a minute… we've all been taught to pick a scale number and count/burn calories until we hit that figure. Once we do, we eventually gain it back and increase our body fat percentage in this vicious cycle: restriction reduces muscle and almost all post diet weight gain is fat. Diet rhymes with riot, and this is what you do to your metabolic health when you go on one.Tip two necessarily includes some “duh” advice, three might make your eyes roll back in your head, and tips four and five get a little hippie dippy. Tune in to see how surprised you might be and let me know what you think in the comments!I also discuss supplements for kids which was requested by a listener. This will also have some surprises and sneaky moves on how to get your kids to eat liver, for example!This last topic isn't included in the pod itself, but it's worth mentioning to this audience. For those who want a deep dive into the research on why natural dietary fat (i.e., the saturated fat we've been told to avoid) is excellent for your health and more broadly, what can be done to combat a lot of the US government tomfoolery surrounding nutrition, I recommend Unsettled Science by the great Nina Teicholz. Nina is both a tremendous investigative journalist and someone who helped me transform my life. I admire her greatly! And the fact that she endorsed The Nourishment Mindset is a dream come true for me.In closing, three things:1. I'm still hunting for Abe Lever and rmmld03, who wrote terrific reviews on Apple podcasts — I owe y'all a signed copy so pretty please get in touch with me on my site: FavorFat.com.2. If you haven't yet purchased The Nourishment Mindset, please consider doing so on Amazon, where you can read a chapter with the FREE preview option. Or, if you'd like a signed copy, buy one directly on my site.3. For those who have purchased my book, a gi-hugic MERCI! Please consider leaving a review on Amazon to help me raise our metabolic mission to achieve vitality through real, whole foods and pleasures of the table! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

I had so much fun chatting with Curt Mercadante, author of Five Pillars of the Freedom Lifestyle. He's witty, whacky, wise and a wealth of information on how we can cultivate calm presence and enjoy the life we want versus going through the motions. Some guru types are tough; Curt is the real deal and his entrepreneurial spirit and vitality shine through. Vitality is a BIG deal to me at The Nourishment Mindset as I believe it is something so many do not (yet) know. Curt and I have some crazy stuff in common — in addition to being called “crazy” by others. We both closed our profitable marketing agencies, practice all sorts of what some may call “woo woo” and sold everything to travel the country with our families.https://www.curtmercadante.com/I want to share with y'all an interview with one of my very favorite authors, Dr. Cate Shanahan, who was lovely enough to endorse my book, The Nourishment Mindset. Dr. Cate's book, Deep Nutrition, is one of the two tomes which helped me heal and ultimately compelled me to close my marketing agency and become a health coach. In this interview with the Healthy Fats Coalition, she rightly states that most meals recommended by nutritionists are akin to a cardboard box; it's no wonder people are confused and on the verge of giving up! Dr. Cate gives poignant tips on how to seek out real food and why the “secret” to elevated health lies in the past. https://drcate.com/***A HUGE thank you to the folks that have rated this podcast! I promised you a complimentary signed book and I want to make good on that promise! If you're one of these folks on Apple (SandyofCA, Bullwinkle713, Abe Lever, and rmmld03) please email me your name and shipping information: FavorFat@gmail.com.Finally, I just shipped out signed copies of my book, The Nourishment Mindset. It is available on my website for the worth-the-wait signed copy, or on Amazon. Please share with anyone you know who is looking to elevate his health or improve her relationship with food. My aim was to write an approachable work that would have people laugh, cry and hopefully inspire them to take some simple steps toward vitality. It is all about finding pleasure in real whole foods, abandoning meaningless food math and improving your health while doing so. Oh, and I want to end the diet book genre — “diet” rhymes with “riot,” and that's the metabolic wrath a diet takes on your body.www.thenourishmentmindset.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

If you haven't yet bought my book, The Nourishment Mindset, head to Amazon or for a signed copy, TheNourishmentMindset.com! Anyone who rates it on Amazon is entered into a monthly drawing for a complimentary health coaching session.Today's special guest is David Greenwalt, founder of Leanness Lifestyle University, a comprehensive program he created to help people lose weight in a manner that recognizes his three key tenets — nutrition, exercise and emotional fitness. As a student of human behavior and motivation, I particularly like his third tenet, emotional fitness; this is the difference between knowing and doing.In this episode we discuss David's journey from keeper of the peace to health educator and motivator, the critical importance of strength training and how to get started easily at home sans equipment. Plus we delve into how to set SMART goals with a performance element and why a winning WHY is a must for achieving them. We also have a little fun with our differences regarding calorie counting (to me this is a jail) and end with David's tips on how to take small steps to get started on your journey to elevated health.***A HUGE thank you to the folks that have rated this podcast! I promised you a complimentary signed book and I want to make good on that promise! If you're one of the people in the image below (SandyofCA, Bullwinkle713, Abe Lever, and rmmld03) please email me your name and shipping information: FavorFat@gmail.com. And a HUGE thank you to Ablim for her compliments and reaching out to me, which is how I learned of these reviews (Apple doesn't inform you, y'all!).***Check out David's Leanness Lifestyle University here: https://lluniversity.com/ or on Instagram @11u180 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

The Nourishment Mindset is now available in paperback! Treat yourself to a signed copy — same price when you buy direct y'all, or add it to your next Amazon order.Despite my book excitement I'm having some trouble getting the taste of vomit out of my mouth, y'all. A crisp, tongue shaving New Zealand Sauvignon Blanc isn't even working here. This is because I'm suffering from disgust from the pit of my belly, right where your intuition lies. And I should feel this way. Here's why: The American Academy of Pediatrics just revised its recommendations for treating childhood obesity. They're now recommending medication — i.e., Big Pharma Pimpin' at age 12 and bariatric surgery at age 13. This is because “we can't wait” and is of course “in addition to behavioral and lifestyle modifications.”I agree that we can't wait, but I do not believe we should be medicating and cutting into our fat kids! Two of the major root causes of this problem are Big ultra-processed Food and the terrible dietary guidelines brought to Americans by our very own government. Childhood obesity and disordered eating is something I've been passionate about since my Duke days, where I authored my senior thesis, “A Bio-Psycho-Social Model for Treating Childhood Obesity.” Since I handed that assignment in 23 years ago, the childhood obesity rate has doubled. Depressing. But there is a simple solution. In today's podcast episode — which you can watch on YouTube if you want to see my angry red face and redneck expressions, I dive into our childhood obesity problem as well as a great mental health talk, “Nutritional & Metabolic Strategies for Optimizing Mental Health” by Dr. Georgia Ede, an amazing and pioneering nutritional psychiatrist. Dr. Ede uses ketogenic diets in her practice and advocates for a modernized mental health system whereby metabolic markers are part of the intake. In summary, the brain needs natural dietary fat to function properly, y'all! On a related note, I'm honored to be listed on Dr. Ede's website, DiagnosisDiet as a practitioner. Finally, I read an apropos sneak preview chapter of The Nourishment Mindset, Big Food Begets Big Butts. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Happy to announce that I've got my author's proof of The Nourishment Mindset in my hot hands! In today's episode, I'll share with you a sneak preview reading as well as my first Amazon review, 5 Stars from Amy (see image below).I wrote The Nourishment Mindset because I want to put an end to the diet-book genre. The continual search for just the right diet to cure our fat, sick ills is flawed at best and against the laws of nature at worst. There Is No Magic Undiscovered Program, Pill to Pop, or This Time it's Really the Right Diet to finally get you NOT FAT and NOT SICK. The word “diet” rhymes with “riot,” which should give you an idea of the violence that dieting can inflict on your body, mind, soul and not to mention, metabolic functioning.The answer to becoming NOT FAT and NOT SICK lies within our ancestry – it's been with us all along but has gotten buried by a bunch who want to keep you fat (and sick) so you'll keep buying their addictive ultra-processed, chemical-laden food. Let's all get off the diet hamster wheel and regain our proper pants sizes and sanity!Our nation's number one problem is our rapidly declining health. We are living in a ‘diabesity' explosion. Despite all of our research and technology, there remains rampant confusion around food, exercise and wellness; the outcomes are devastating.The Nourishment Mindset is the antidote to all of this madness and confusion!Amazon currently has the Kindle Version. Paperback debuts by January 25.***I will be doing a monthly drawing from all Amazon reviews for a complimentary 30-minute health coaching consult, so be sure to review the book once you've read it!** This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Introducing.... my book, The Nourishment Mindset! Kindle version out today on Amazon and paperback available January 25.I started writing The Nourishment Mindset when Fletcher was two. The first handwritten draft poured out of me that summer as he played in a baby pool by my side or napped. I naively thought, “What is all the fuss about book writing? I'll have this done in no time.”Fletcher is now nine. Dozens of drafts and hundreds of hours of editing later, I have literally eaten my words. Fitting for a book about nourishing yourself to optimal health by enjoying real, whole foods and table-side pleasures!I wrote The Nourishment Mindset to bring pleasure back to the table, and enhanced health and vitality after rising from it. I want to put an end to the diet genre and culture so prevalent in America, where despite all of our pounds lost (and let's be honest, regained y'all) we've become a nation unnecessarily riddled with chronic metabolic diseases. Over 75% of our population is overweight (including 40% obese) and at least half of us — most of whom are unaware, are diabetic or pre-diabetic. (Note that that pre-diabetes is like being “sort of pregnant;” in my opinion, the real pre-diabetes is its precursor, insulin resistance.) Don't even get me started on the sky-rocketing rates of childhood obesity! Many who are suffering are following the BS guidelines we've had rammed down our gullets for decades. This pisses me off, and I used my frustration and anger to keep moving toward the book finish line for the last seven years.The Nourishment Mindset is tenaciously atypical among self health books. It's a straight talkin' tome with a ‘tude aimed at simplifying how to eat for vitality and pleasure, and lose fat with nary a calorie counted. I don't mince words and I'm not afraid to challenge and perhaps offend. It's worth noting that rarely are health coaches also foodie sommeliers, and most culinary marketers aren't fitness instructors with an eating-disordered past. I'm all of these.In six sassy sections, The Nourishment Mindset teaches:* Favorin' Fat - why nutrient density and favoring natural dietary fat (not calories) are the lenses through which to view food;* State of our Fat Union - how and why America became so fat and sick;* Thou Shalt Nourish Thyself - how to heal yourself at the table and avoid toxic, faux and inflammatory fare;* Thou Shalt Savor, Move and Rejeuve - wellness, fitness and mindfulness guides including insights I learned while abroad, particularly in France;* Tips, Tricks and Resources - recipes and practical points for traveling, nourishing children and more;* And Parting Thoughts on nourishing your soul during your healing journey. Finally, I'm beyond thrilled to announce that two best-selling authors whom I admire greatly, Nina Teicholz of The Big Fat Surprise and Dr. Cate Shanahan of Deep Nutrition and Fatburn Fix, have endorsed The Nourishment Mindset. Both of these ladies wrote books which helped me change my life for the better and started this whole metabolic journey!!! I'd be tickled rosé pink if you'd purchase a copy, let me and others know what you think, and leave me a review on Amazon. Each month I'll do a random drawing to award my Amazon reviewers with a 30-minute complimentary health coaching session. And those who review the podcast on either Apple or Spotify will receive a complimentary signed copy of my book. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Join me in Chateauneuf du Pape — our first episode abroad, to learn about the origins of The Nourishment Mindset. The French revere and savor food, and I respect and love this aspect of their culture.I first came to France during a college study abroad semester and instantly noticed the gorgeous, stylish and trim Parisians. There is absolutely a joie de vivre here, and for this 20 year-old a je ne sais quoi regarding food. At the time, I saw food as calories to be counted, managed and burned. (And I did plenty of that walking and running all over Paris as well as lifting the pair of 8-lb. weights I dragged along.) This culture enjoys food, spends plenty of time à la table (and not so much in the gym), and seems happier and healthier for it.In America, we call it “The French Paradox” because there's just no way a culture could enjoy delicious, rich foods and remain effortlessly petit. Gotta be something about their superior genes, right? Or the fact that they walk more than us, perhaps? WRONG.I'm grateful to have spent plenty of time in France over the last 25 years, both for pleasure and work, and I'm here to tell you there is no French paradox. Zee French “secret sauce” is fabulously simple: 1) focus on procuring and preparing real, whole, fresh foods — great ingredients; and 2) savor them in a leisurely manner à la table. There are of course other factors, such as many fewer addictive and inflammatory additives in French food. And the lack of gi-hugic pantries! Here you palate can dance during dinner and remain satiated and happy when you're done. There's no need to snack because you're nourished, and therefore no blood sugar roller coaster ride.Tune in on FavorFat.Substack.com, Apple Podcasts or Spotify to learn more. Or watch on Youtube for some fun footage of our home and market: https://www.youtube.com/@NourishmentMindset This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com

Fresh off the Christmas sleigh, Santa drops in to share some surprising news in today's mini podcast: earlier this year, he and Mrs. Claus adopted a low carb, high fat diet. Why? They want to be around to spread Christmas cheer for the next 2000 years. Plus, Santa had a come to baby Jesus moment last year when he got stuck in a German family's chimney and had to be rescued by his reindeer team. Santa shares some tips for the kitchen and the table, and emphasizes that we should take joy in sharing meals. Wishing you and yours a wonderful rest of the year and blessings and contentment in 2023!PS - Apple Podcast or Spotify listeners who rate the Nourishment Mindset podcast will receive a complimentary signed copy of my book, The Nourishment Mindset, debuting in January. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit favorfat.substack.com