Intuitive eating: The approach that promises to free us from diet culture's shackles and allow us to eat whatever we want, whenever we want. Sounds too good to be true, right? Well, it might be. In this episode, we're diving into the pros and cons of intuitive eating, and boy, are there a lot of them.

Intuitive eating is an anti-diet approach that promotes listening to your internal cues to guide what and how much you eat. The idea behind intuitive eating is that everyone knows how to eat and just needs to tune into their natural cues. But here's the catch — it may not work for everyone. The all-or-nothing attitude of some proponents can be frustrating for those who don't fit into the "perfect intuitive eater" mold.

There are aspects of intuitive eating that we can get behind. Tuning into fullness, savoring treats, and identifying feelings and thoughts around food are all principles that overlap with our own approach to healthy eating. We believe in pausing midway through a meal to assess hunger and using a system to plan for and enjoy treats without guilt.

Intuitive eating has also been shown to be helpful for those with anorexia and bulimia, leading to better psychological and behavioral health. It can be seen as a goal of eating disorder recovery, which is a win in our book. The mindset aspect of intuitive eating could be empowering for those struggling with disordered eating.

However, one aspect of intuitive eating that we take issue with is the lack of focus on overall health. There's no mention of brain, heart, or joint health in the literature. We came across an article where the authors of the book promoting intuitive eating were seen indulging in a high-carb, high-fat meal with no mention of health. That's concerning.

Hormonal, neurobiological, and metabolic disruptions can affect one's intuition around food. Intuitive eating may not be as intuitive as we think. It's important to be mindful of the guidance and rules that support healthy eating while still honoring internal cues.

We're not anti-size acceptance, but we do believe that pursuing measures to improve one's health and body composition should not be stigmatized. The connection between weight and disease risk is well-established, including COVID-19 outcomes. Ignoring this topic is not helpful for overall health. We should strive for a balance between accepting our bodies and working towards improving our health.

So, is intuitive eating truly an anti-diet approach or just another diet with guidelines? The jury's still out. We believe in using internal cues to guide what we eat, but we also believe in being mindful of overall health and seeking professional help when necessary. Don't get caught up in the all-or-nothing attitude. Find what works for you and your unique needs.

Resources:

• How to Eat Intuitively in 2023 | The Happiness Lab with Dr. Laurie Santos
• They Rejected Diet Culture 30 Years Ago. Then They Went Mainstream.
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

In this episode, we'll be discussing the world of protein powders. With so many options available, we understand that it can be overwhelming to determine which type of protein powder is right for you. We'll be giving an overview of the types of protein powders that we prefer, as well as highlighting some of the concerns when it comes to selecting the right protein powder for your needs. We'll also be addressing a common issue where fitness professionals recommend powders with questionable ingredients, and what you can do to avoid this. While we believe that protein powders can have unique benefits, we want to stress that they are not a necessity, and that getting your protein from whole foods should always be your first choice.

When it comes to plant-based protein powders, there are some concerns that consumers should be aware of. A study conducted by the Clean Label Project found that plant-based protein powders were the worst offenders for containing heavy metals, BPAs, and pesticides. Approximately 75% of the plant-based protein powders tested had measurable levels of lead, and on average contained twice the amount of lead per serving compared to other products. In addition to lead, these powders also contained mercury, cadmium, and arsenic. This is due to the contaminated soil from which the ingredients are sourced and even certified organic products average twice as much heavy metal contamination. With concerns like these, it's no wonder that people are questioning what they should eat, but it's important to stay informed and make the best decisions based on the information available.

We also discuss the various qualities of whey protein, collagen, and soy. When it comes to ingredients to avoid, you want to keep an eye out for:

• Soy protein (due to estrogenic effects and potential impact on thyroid function)
• Sugar alcohols (such as sorbitol, maltitol, and erythritol) which some people may not tolerate well
• Sugars like agave and corn syrup, which can be added to protein powders
• Seed oils (including soy, corn, and canola oil)
• Artificial colors and dyes (such as red 3 and blue) which serve no nutritional purpose in protein powders.

However you choose your protein powders, it’s important to take into account what’s right for you and your goals, as well as your personal preferences.

Resources:

• Marigold Creamy Vanilla Whey Protein
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

Today we're discussing histamine intolerance, a condition that can cause mysterious migraines, skin reactions, and GI issues. This isn't the same as hay fever, and it may sound unfamiliar, but many people will recognize the symptoms. We'll cover what it is, what causes it, and what you can do about it.

So what is it? Histamine intolerance, abbreviated HIT, is a type of food intolerance that causes undesirable reactions from accumulated or ingested histamines. It's not as severe as an allergy, but it can cause symptoms like hives, headaches, and runny nose. The problem is a lack of the enzyme DAO, which breaks down histamine. This is similar to lactose intolerance, where a lack of lactase causes symptoms. Certain foods can trigger HIT, but don’t worry — it can be managed without a permanent ban on those foods.

Some remedies to reduce histamine reactions include taking B6 or a B complex vitamin, nettle, and NAC. Histamine Block by Seeking Health is a helpful capsule to take with meals when having high histamine foods or drinks. It contains vitamin C, quercetin, and DAO. Selenium found in Brazil nuts can also help with estrogen detox. It is recommended to decrease or temporarily eliminate high histamine foods and test them out to see if symptoms go away. Vitamin C, quercetin, and NAC are also helpful supplements. However, some probiotic strains may exacerbate histamine reactions while others can help. Stress management is also important as it can exacerbate histamine reactions.

We hope this helps you understand histamine intolerance and recognize whether it’s something that impacts you.

Products Mentioned:

• Foodtrainers® B-sane
• Detox Brew
• Foodtrainers® Everything Pills
• Histamine Block by Seeking Health
• Terrasoul Brazil Nuts

Resources:

• How to check for histamine intolerance genes - Genetic Lifehacks
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

Today we're revisiting a topic we’ve discussed before, Ozempic. It seems to be everywhere lately, with many people asking about it, so we wanted to dive in a little further. We'll explain what it is, but it's fascinating that it's become a trend. It's not like other typical health trends — and we’re honestly not sure if that’s a good or bad thing.

Ozempic, which is also known as semaglutide, is an injectable medication that was FDA-approved in 2017 for the treatment of diabetes. Later, it was discovered to have weight loss effects and another version was approved for the treatment of obesity. Nowadays, it's become a trend and celebrities are rumored to be using it, with Elon Musk being one of the few who openly talked about it. The high demand has led to a shortage, affecting those who actually need it as a medication.

We’re going to talk about how Ozempic works in the body, what seems to happen when you stop taking it, and our experience with Foodtrainers clients that have taken it.

Products Mentioned:

• Foodtrainers® BFF
• Vermont Apple Cider Vinegar
• Green Yerba Mate

Resources:

• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

Are you feeling blue? Today we’re talking about those winter blues and some science-backed advice on how to combat them. We'll discuss the winter blues, which differ from Seasonal Affective Disorder (SAD). We'll also cover symptoms, prevalence, and why this happens beyond the cold and darkness. Vitamin D is a big part of it, but there's more to it. To end, we'll provide actionable ideas for feeling better during this time, even if you're low energy and feeling like a hermit. We acknowledge it can be difficult and severe for many, so we hope we can provide some help.

Products Mentioned:

• Foodtrainers® MagneZZZium
• Gossamer Dusk CBD Tincture

Resources:

• Read: Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

The latest trend in the health and wellness world is taking TikTok by storm - taking olive oil shots! We're diving into the science behind this trend, discussing dosage and the best sources of olive oil.

First things first, let's talk about the benefits of extra virgin olive oil. Did you know that it helps the body absorb fat-soluble vitamins like A, D, E, and K more efficiently? It also lowers rates of inflammation, helps with cognition and memory, and even contributes to a healthy microbiome. One study even found that it improves constipation and can aid with weight loss by suppressing the appetite and regulating blood sugar.

But here's the thing, to reap all these benefits, you need to consume a fairly hefty amount of olive oil. The quantity showing the most benefit is 4 tablespoons of olive oil. For all different conditions and applications, you need a fairly hefty amount of olive oil to reap the benefits. So, a shot of olive oil can help you ensure you're getting some olive oil daily consistently. If you're new to this trend, we suggest starting with ½ to 1 tbsp.

Now, let's talk about grades and types of olive oil. When it comes to taking olive oil shots, you want to use extra virgin olive oil. This is the highest-grade olive oil, no solvents are used and it avoids high-heat manufacturing processes that can destroy the delicate fatty acids and nutrients in the oil. There's also just virgin olive oil and refined olive oil, but for the best health benefits, stick with extra virgin.

Another important factor to consider when choosing your olive oil is polyphenols. These are how plants defend themselves and they're found in olive oil, coffee, chocolate, and many other healthy foods. Many olive oil companies list the polyphenol count, and the better brands that report the most health benefits have triple that of regular supermarket brands. So, the higher the polyphenol count, the more disease-fighting, anti-inflammatory benefits.

Whether you're a seasoned olive oil shot taker or just looking to try something new, we hope this episode has given you some valuable information on the benefits, dosage, and best sources of olive oil.

Mentioned in this episode:

• Kosterina Olive Oil
• Foodtrainers® Decade Eraser
• Foodtrainers® No. 2 Pills

Resources:

• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

I recently read an amazing article by Melissa Gould titled "Why Am I the Only One Eating Cake?". Melissa is an author I have been following for a while, and her memoir Widowish was a favorite of mine. In this article, Melissa opened up about her experience celebrating her birthday with some friends. A typical spread of crackers and cheese, nuts, wine, and cake was served, and Melissa noticed that three of her friends abstained from the cake because they had given up sugar. Melissa was a bit annoyed by this, and she expressed that their passing on of the cake made them "party poopers". She also went on to say that while she is a food lover, she has gone through times of self-doubt. She discussed how she has had to come to terms with her changing body and that sometimes clothes are looser or tighter. 

This article really resonates with me. It reminded me of a friend I have who is always telling me they need to lose 10 or 15 pounds. I want to be supportive, but I don't want to give them advice, so I try to deflect the comments. I think this article speaks to the dilemma many of us face in trying to find a balance between indulging and skipping.

It seems like the debate about whether to indulge in certain foods or avoid them is a polarizing one. On the one hand, there's the argument for relaxing and enjoying the cake, drinks, and cheese. But on the other hand, it's important to consider how you'll feel in the clothes you wear and how much time you want to spend thinking about food.

It's an individual choice and it's important to be honest with yourself. For some people, giving up certain things is the key to feeling good, while for others, it may be more of a vain decision. 

It’s my belief that no one should comment on what's on anyone else's plate. It can be seen as shaming and I think it's best to draw away from mentioning anything about another person's food choices. Overall, it's a personal priority system and it's up to each individual to decide what they want to incorporate into their diet.

Resources:

• Check out Melissa Gould on Instagram: @melissagould_author
• Read: Widowish
• Read: Why Am I The Only One Eating The Cake?
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

Today, we’re revisiting the topic of digestive enzymes. Digestive enzymes are important for breaking down proteins, fats, dairy, and fiber. Without them, our bodies can’t absorb the nutrients we need for optimal health, and this can lead to digestive issues such as constipation, diarrhea, bloating, or heartburn. These issues can increase inflammation, which can have a negative effect on our health. 

Enzymes must make contact with food to break it down, so it’s important to take them within a few minutes of eating. As we age, our bodies produce fewer enzymes, which can lead to sugar cravings. To address this, protease enzyme supplementation may be useful in reducing the symptoms associated with gluten and casein intolerances. 

Perimenopause can start as early as your 30’s and can last a decade, though often less. During this period, women experience digestive problems mainly due to hormonal changes in the body, such as increased cortisol. To help counter this, we recommend taking Rhodiola rosea to help reduce cortisol levels.

In addition to digestive enzymes and probiotics, other gut boosters include ginger, bone broth, collagen peptides, and Apple Cider Vinegar (ACV). Ginger can help speed up GI emptying, while bone broth is rich in collagen, which is packed with amino acids that support and heal digestive systems. ACV can trigger the production of hydrochloric acid, which will help with the digestive process. To take it a step further, oil of oregano and berberine are great for fighting bacterial infections or viruses. 

We have supplements available to help with digestive health, such as Double D’s (our vitamin D supplement) and Gutsy (our probiotic). Check out our shop for more information!

Products Mentioned:

• Foodtrainers® Double D's
• Foodtrainers® Gutsy Probiotic
• Rhodiola Rosea
• Marigold Collegen Peptides
• Wakaya Perfection Ginger Powder
• Vermont Apple Cider Vinegar
• Oil of Oregano
• Foodtrainers® BFF

Resources:

• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

We’re big fans of looking at the latest and (sometimes) greatest nutrition topics, but that doesn’t mean we should ever lose sight of the basics. We’re going to do a short and sweet episode all about fruit and some of the subtleties involved.

Fruit is a great way to add nutrition to your diet, and it is often better than the majority of grocery store items. While any fresh fruit is usually a good choice, there are subtleties that can make some fruits better than others. Bananas, berries, and kiwis are all popular fruits, each with their own unique benefits. But how much is too much?

Bananas ripen post-picking, resulting in a rise in sugar content. But they also contain something called resistant starch, which is a prebiotic. Berries are a great source of fiber and are low in sugar, but they also contain components that make them uniquely healthy. A recent study suggested that a ½ cup of blueberries a day could help stave off dementia. Kiwis are a great source of vitamin C and fiber. Eating them with the skin can help with sleep and constipation, but it also doubles the fiber content.

When it comes to eating fruit, having it at the end of a meal can help control blood sugar levels. apple cider vinegar and berberine both can also help control blood sugar levels. Fruits like grapes, mangos and cherries are best limited, and dates are a high sugar, low fiber food that should be eaten sparingly.

In general, if you’re just getting started with eating whole foods, you can eat fresh fruit and not worry about it too much. But if you are already eating a balanced diet, try to stick to a cup of fruit a day. Excess sugar in any form can be stored as fat, so it’s important to be mindful of how much fruit you’re eating. That’s our two cents on fruit!

Products mentioned:

• Foodtrainers® BFF
• Vermont Apple Cider Vinegar - Foodtrainers®

Resources:

• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

Happy new year! Every year we like to take some time to highlight the trends we notice in health and nutrition, and 2023 is no different. Here’s some of what we’ve noticed taking the nutrition world by storm:

Chronobiology

Chronobiology means more or less the science behind the best times to do certain things. A good place to start looking into this is with Dr. Satchin Panda’s books, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight and The Circadian Prescription: Get in Step with Your Body's Natural Rhythms.

Forbes talks about something they’ve called the AARP special — eating dinner at 5 PM. Time Magazine also has an article about how For New Yorkers, 6 p.m. Is the New 8 p.m. Late dinners adversely affect your sleep and your weight, so this is a positive trend that makes sense.

Movement Snacks

This is also from a Forbes article, in which they’ve penned the trend of a “movement snack.”

This is about making your exercise snack size — maybe do 15 minutes in the morning, 15 at night. There’s research to support breaking things up being equally as beneficial as a whole long workout. Maybe a movement snack is better than a snack snack.

Avocado Oil

This relates to the increasing awareness of seed oils (we had an episode last season, episode 84). Avocado oil is a neutral-flavored oil with a high smoke point that acts as a good replacement for canola or grapeseed oil.

Personalization

Personalization is the future of nutrition and just the new approach to health. Devices such as Oura Ring, Apple Watch, and Continuous Glucose Monitoring provide personal data you can use to customize your health routines. That’s why our nutrition advice differs from client to client, because everyone reacts differently.

Alternative Pastas

Whole Foods predicts different produce will pop up in the pasta aisle soon — noodles made from spaghetti squash, hearts of palm, and green bananas just to name a few.

DIY Spa-ing

This isn’t just about face masks or creams but devices. Joovv red light therapy is one we’ve seen (and used) that keeps coming up, and NuFACE is a microcurrent facial tool we see on social media. In addition to face spa-ing there are sleep tools: Oura Ring, Chilisleep, and Loop earplugs.

Ozempic

We mentioned Ozempic last year as a trend and certainly continues to be. We’ll have more to say about this — we’re not against it — but expensive injections aren’t for everyone, nor is a weight loss pharmaceutical. Remember both yerba mate and probiotics act on the same receptor as this med.

That’s it for our top trends of 2023, but as a bonus, we are curious about trampolining and Kion amino acids, as well as increasing protein intake. We’ll be sure to touch on several of these throughout the year, especially as more information comes up.

Products Mentioned:

• Green Yerba Mate
• Foodtrainers® Gutsy Probiotic

Resources:

• Read: The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight
• Read: The Circadian Prescription: Get in Step with Your Body's Natural Rhythms
• The Buzziest Wellness Trends To Watch Out For In 2023
• For New Yorkers, 6 p.m. Is the New 8 p.m.
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma