Middleish

February is American Heart Month! Oh, wait, it's March already?? We might be a bit late on this topic but it's never too late for you to take steps toward protecting your heart and long term health. And we've got an expert to help us do just that!  

Over a year has passed since we first had Dr. Spencer Nadolsky on Middleish and we're delighted to welcome him back! Dr. Nadolsky is known as a modern voice supporting evidence-based approaches toward managing chronic disease, specifically obesity, through lifestyle interventions and strength training. As a lipidologist, Dr. Nadolsky is a wealth of knowledge on protecting your heart and monitoring blood lipid values in order to preserve your long term health. Plus, he's got a sense of humor and wit as a "memeologist," which provides for entertaining social media messaging.  

In this episode, we dig into the details of cholesterol values, dietary fat sources, and the big picture impact of small lifestyle changes. Dr. Nadolsky does a fantastic job of taking the nitty gritty, scientific information and broadening it to practical suggestions literally anyone can start doing--TODAY.  

Dr. Nadolsky's wealth of knowledge is accessible and actionable through his latest endeavor, LiftRx https://drspencer.com/liftrx/ and you can get a laugh by following him on Instagram @drnadolsky. He's also recently launched a podcast with his brother (an endocrinologist) that we think is worth adding to your playlist. More here: http://docswholift.com/docswholift-podcasts/

If you're paying attention in the nutrition space you've probably heard the term "diet culture." We see this phrase thrown around a lot and realize that not everyone fully understands what it is and how it impacts our lives.

This discussion is to provide definition and context to diet culture. We reveal how diet culture is ingrained in us from a very young age, why it is so harmful and how sneaky it can be in the wellness industry.

If you've been listening to Middleish for a while, you'll recognize how many of our past topics focus on dismantling diet culture and revealing it for the lying, damaging institution that it is.

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

We recently had a listener request to delve into the world of fast food. This episode is not what you might be expecting from two health professionals. Let's start by reliving some of our very own favorites (that's right, we enjoy fast food too!)

Beyond fantasizing about our perfect fast food meals, we dive into navigating menus and making informed choices when you're eating out. Join us for tips on how to feel confident in that space and avoid the ensuing judgment that tends to accompany a fast food meal, plus various options for choosing what's best FOR YOU. Period.

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. 

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. 

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

When we first put this topic in our calendar, I (Erin) assumed we would approach it from the perspective of focusing on the small, consistent steps that lead to big-picture changes. After all, this measured approach to lifestyle changes is part of our schtick!

Wow, did this conversation provide so much more! What about when we focus too much on the planning details and lose our clear path to lasting change? Or can we get bogged down in the minutiae of health changes when we really need to check off the bigger action items? In other words, "majoring in the minor" can be both helpful and hindering to our health changes.

Join us as we weave through this intriguing discussion. Using client stories, our own experiences and evidence-based behavior change strategies, we'll help you find clarity on what details to focus on and how to stay the course in your lifestyle changes.

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

The phrase "emotional eating" is often laden with negative connotation. We're encouraged to "stop" emotional eating or "combat" emotional eating, which might seem like the right approach on the surface but we don't think that's the best approach.  

Rather, we present the case that emotional eating is both an acceptable and natural response to what we're feeling and can influence our emotional experience. The crux is that food is not the ONLY way to answer emotional experiences, nor is it a necessary gateway of evoking certain feelings (think always having cake at a celebration).  

If you enjoyed our conversations about Intuitive Eating and  "Name That Emotion" (episodes 18 and 45) then this will be another goodie for you to enjoy. We think this conversation is valuable to anyone who has ever tied eating to an emotional experience (so, basically everyone).  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.  

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

Why is it that we adults tend to guide children to do things we are not necessarily willing to do ourselves? "Eat your veggies," or "Be nice to your sister," or "Turn that off and go outside and play." Even though we know that modeling behavior for children is the most powerful teaching tool, it's very easy to fall into our own adult routines that contradict the values we're trying to instill in the next generation.

We say this on all of our episodes revolving around children...this discussion has something for everyone! Even if you're not a parent, there's a child in your life that could benefit from your example. Have a listen, take a look into your own behavioral patterns and see if seeing them through the eyes of a child might be the perspective shift you need.

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.  

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

The New Year is a time for a fresh start, setting goals and reflecting on where we are in our lives. We often see New Year's resolutions around health, fitness and diet...yet these resolutions tend not to stick. Why is that?

There are key ingredients missing in many people's resolutions. We invite you to join us for this valuable discussion. We have five specific things that are GUARANTEED to make your New Year more enjoyable, more productive and more sustainable than any fad resolution can offer. 

Which of these gems do you plan to focus on in 2022? We want to hear!

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

Our guest this week, Mark Breedon, operates under the Instagram handle @training.strong.women. After following his social channel and hearing a few of his podcast episodes, we knew he’d be a perfect fit for a Middleish conversation.  

Hear how Mark came to work in the space of body positivity, specifically with women, in order to break down through barriers in the fitness industry. Mark's easy, straightforward manner addresses some big misconceptions about strength training, structured exercise and what it means to be a fit human.  

You can follow Mark on Instagram @training.strong.women and hear his wisdom on "Who's Lifting Today?" anywhere you get your podcasts. His website is https://badasslifter.com/

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

What is the difference between structured exercise and joyful movement? Can they coexist? Do you have a balance of both in your life?

We explore these questions and more in this episode. Between Erin's background as a highly trained athlete and Michael's specialization in physical training, it's easy to lose sight of how moving our bodies bring us joy. This discussion is as much for your Middleish hosts as it is for you. 

If you've tuned in for a while now, you'll know that we believe true health is far more than just diet and exercise regimens. We invite you to join us in this exploration of how to make physical movement more fun, more spontaneous and more fulfilling in all aspects of health.

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.        

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.        

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

We have a guest this week! Cody Sohn is a Certified Mental Performance Consultant who works as an Assistant Track and Field and Cross-Country coach at Boise State University. With such a unique range of experience (she's worked with the military community, athletes of all abilities and even some work on herself) we were fascinated with the tangible, relatable skills she has to offer.

Cody holds a Master of Arts in Sport and Performance Psychology from the University of Denver. She is currently pursuing an EdD in Sport and Performance Psychology with an emphasis in Clinical Mental Health Counseling at the University of Western States.  She lives in Boise, ID with her husband Trent and their dogs and cats. Cody loves trail running, hiking and camping out in the mountains.

We hope you enjoy this conversation that takes a deeper look into the mental side of top performance (not just in sport). We often forget that the way we think and what we tell ourselves has a direct, real impact on our actions. Cody does a great job of highlighting various mental skills with stories from her own life and those with whom she's worked. 

Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.      

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.      

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support