Episode Summary

In this episode of the Empowered Nutrition Podcast, Erin is joined by Julia Mitchell, a functional nutritionist, bison rancher, and mother of two. Julia combines her expertise in Muscle-Centric Medicine® from her work with Dr. Gabrielle Lyon's Clinic, regenerative agriculture, and food quality to help individuals optimize their health. As a Certified Nutrition Specialist (CNS) and Licensed Dietitian-Nutritionist (LDN), Julia discusses the importance of building muscle mass and consuming nutrient-dense foods like grass-fed animal proteins to improve body composition and support longevity. She also shares insights from her experience raising grass-fed bison in Alberta, where she practices regenerative agriculture to promote personal health and improve land quality. Throughout the episode, Julia emphasizes the need for sustainable nutrition strategies, understanding macronutrient needs, and the role of resistance training in enhancing metabolic efficiency.

Episode Highlights

• The Muscle Metaphor for Blood Sugar Management:
  Julia explains how muscle acts like a "sponge" for glucose and fatty acids, emphasizing that larger muscle mass means better capacity to absorb and store nutrients efficiently, preventing excess in the bloodstream.
• Why Cutting Carbs Alone Isn't Enough:
  While reducing carbs can help lower blood sugar, it doesn't improve your body's ability to handle glucose in the long term. Resistance training is crucial for building muscle mass and improving metabolic efficiency.
• The Danger of Crash Diets and Caloric Restriction:
  Prolonged caloric restriction or crash dieting can lead to muscle loss, reducing metabolic capacity and making it harder to maintain weight loss in the future. The importance of preserving lean mass while losing fat is emphasized.
• Macro Tracking as a Tool for Awareness:
  Tracking macronutrients, particularly protein, can help individuals understand their eating habits and ensure they're meeting their nutritional needs. However, it's not for everyone and should be used as a learning tool, especially for those without a disordered relationship with food.
• How Tracking Can Prevent Overeating:
  Julia explains how tracking food intake can help individuals avoid mindless overeating, a common problem in today's food environment, where calorie-dense foods are easily accessible.
• The Balance of Nutrient Density and Caloric Control:
  While eating nutrient-dense foods is important, it's also necessary to be mindful of calorie intake to avoid weight gain. Being curious about your nutrition and learning how to optimize it is key to achieving long-term health goals.

Resources Mentioned

• Follow Julia on Instagram: Stay connected with Julia for more nutrition insights at @juliathenutritionist.
• Dr. Gabrielle Lyon's Practice: To learn more about Julia's practice and to work with her directly.
• Follow Dr. Lyon on Instagram: @drgabriellelyon

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