The Health Investment Podcast with Brooke Simonson

EPISODE 70 | Maria Speck is the author of Simply Ancient Grains and Ancient Grains for Modern Meals. Her work has received multiple awards, including a Julia Child and an M.F.K. Fisher cookbook award. Raised in Germany and Greece, Maria has a lifelong passion for whole grains. She has contributed to the new edition of Joy of Cooking and Modernist Bread as well as to numerous publications in both the US and Germany, including The Washington Post, Gourmet, Eating Well, Saveur, and Gastronomica. In the episode, Maria shares how to whip up tasty, flavorful whole grains in just minutes; why whole grains get a bad rap; strategies for seamlessly incorporating them into your meals...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/wholegrains

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK MARIA IN THE EPISODE:

What’s your story (specifically, how did you become interested in whole grains)?

First up, the million dollar question: what is a whole grain?

What’s the difference between whole grains, refined grains, enriched grains, multigrain, and sprouted grains?

What does “healthy whole grains” or “heart healthy whole grains” mean? I see those terms on a lot of packages!

What nutrients are present in whole grains?

Why is eating whole grains important?

When looking to buy products made with whole grains, what should we look for on labels? Which terms on labels are meant to confuse us?

Can you describe the process of fresh milling to produce fresh whole grain flour? Is it possible to buy flour that’s been freshly milled?

Do all whole grains contain gluten?

What’s the biggest misconception people have about whole grains?

How do whole grains vary in taste? 

Which whole grains are less common and underrated, in your opinion?

What’s the easiest way to prepare whole grains? Any tips for making them super flavorful?

What are some creative ways to eat whole grains?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Visit Maria Speck's website

Follow Maria on Instagram

Read Maria's books: Simply Ancient Grains and Ancient Grains for Modern Meals

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 69 | Dr. Chloe Carmichael (more commonly known as "Dr. Chloe") is a clinical psychologist. Her practice in New York City employs multiple therapists to serve high-functioning business executives, people in the arts, and everyday people seeking support with personal or professional goals. Prior to becoming a psychologist, Dr. Chloe was a yoga teacher, so her practice blends the best of both meditation and psychology to support clients as they work towards emotional fulfillment, goal attainment, and success in relationships. Her new book—Nervous Energy: Harness the Power of Your Anxiety—comes out next month! In the episode, Dr. Chloe shares practical tips for managing stress, how we can reframe anxiety to make it work FOR us rather than AGAINST us, her approach to having a more positive social media experience...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/drchloe

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK DR. CHLOE IN THE EPISODE:

What’s your story (specifically, what led you to become a psychologist)?

I know you have many specialties, but I’d love to focus on stress and anxiety...

Stress first:

What are some of the most common misconceptions about stress?

Are we really more stressed these days than people used to be? If so, why?

Are certain types of people (like “high achievers”) more likely to get stressed out than others?

When does stress become a problem?

What are some of the most common underlying issues that cause chronic stress? And what can we do about them?

Can we really “manage” stress? What are some things people turn to in their attempts to “manage” stress that don’t work well, in your opinion.

Anxiety:

You label anxiety as “nervous energy” in your book Nervous Energy, saying that anxiety can actually be a source of stimulation, productivity, and fulfillment. I love this positive reframe! Can you elaborate on that?

How are stress and anxiety related? How are they different?

What are some of the most common misconceptions about anxiety?

Are we really more anxious these days than people used to be? If so, why?

When does anxiety become a problem?

Is it possible to “manage” anxiety without medications? What are some things people turn to in their attempts to “manage” anxiety that don’t work well, in your opinion.

Any specific tips for maintaining our stress and anxiety throughout “social distancing”?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Visit Dr. Chloe's website

Follow Dr. Chloe Instagram, Facebook, and Twitter

Buy Dr. Chloe's books: Nervous Energy: Harness the Power of Your Anxiety and Dr. Chloe’s 10 Commandments of Dating: How to Stop Getting Hurt, Put Yourself Out There and Find a Relationship That Lasts

Resources for dealing with Covid-19:

Covid-19 Resources page

Coping with COVID: Tips from a Clinical Psychologist with Dr. Chloe!

On the Horizon: Transitioning from Quarantine with Dr. Chloe Carmichael

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 68 | The Wheelers are a third-generation fishing family and work hard to bring home the very best fish. Their goal with Sena Sea is to bring the consistent premium quality that they get to enjoy, direct to their customers...something they just can't find anywhere else! Sena Wheeler has a masters degree in Nutrition and Food Science with a specialty in quantifying omega 3's in fish and determining preferred handling practices for premium quality. Her husband Rich does a majority of the fishing for Sena Sea, but they also source from fellow fishermen who share their high-quality standards and commitment to sustainability.  The Wheelers are not only fishermen, but also run a small, fisherman-owned custom processing facility in Cordova, AK (60 North Seafoods) where they specialize in premium quality and traceability. This means the fish never leaves their hands and control is maintained throughout the entire process. In the episode, Sena shares key differences between wild and farmed fish, what to look for and ask about when buying/ordering fish, which fish has the highest omega-3 content...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/senasea

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK SENA IN THE EPISODE:

What’s your story? (Specifically, what led you to start your company Sena Sea?)

I know you’re passionate about wild, sustainable, ethical fishing. First, can we define each?

What does “wild” mean? Are there certain certifications we should look for?

What does “sustainable” mean?

What does “ethical” mean?

Wild-caught vs. farmed fish… Is wild-caught fish healthier than farmed fish? Is it always higher in omega-3’s?

Does wild-caught fish or farmed fish have more contaminants? Which is better for the environment?

What about “organic” fish? I’ve seen that label. What does that mean?

What are some of the “worst offenders” when it comes to fish? What are some types you’d always stay away from? 

Can you touch on “imposter fish” (fish that’s sold as one thing but really it’s something else)? Is this common?

What about mercury in fish? I know smaller fish usually have less mercury, but can you touch on this topic more? Which fish would you eat/avoid (if any) due to their mercury content?

What about frozen vs. fresh seafood? It’s pretty impossible to find “fresh off the boat” seafood in many locales, so is frozen okay?

For someone on a tight budget, what’s their best bet when buying seafood?

Any tips for cooking the perfect fish every time?

How much fish should we be eating each week to reap the health benefits

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Visit Sena Sea's website

Follow Sena Sea on Instagram

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 67 | Sarah Pelc Graca is an online weight loss coach and NASM-certified trainer who helps her clients lose weight without giving up chocolate and wine. Her signature coaching program, the Freedom with Food Formula, teaches men and women the skills and habits needed to lose weight (and overcome emotional eating) without the extremes of fad diets. In the episode, Sarah shares many common misconceptions surrounding weight loss, her thoughts on macro counting and apps like MyFitnessPal, one thing she’s changed her mind about after years working with clients...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/strongwithsarah

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK SARAH IN THE EPISODE:

What’s your story (specifically, what led you to become a weight loss coach)?

You help people “ditch fad diets and lose weight while enjoying chocolate and wine.” Do you find that a common misconception is that you can’t lose weight while enjoying indulgences like chocolate and wine? 

What are some other common misconceptions people have about weight loss? About working with a weight loss coach?

Which nutrition mistakes do you find that people frequently make before working with you?

What mistakes are people making in terms of exercise?

What are your thoughts about one-size-fits-all diets? (Are there any one-size-fits-all principles that work for MOST people?) Calorie counting? Macro counting? 80/20 for balance? (And what does “80/20” even mean?)

Have you changed your mind about anything (re: nutrition/weight loss) over the years?

Are there 1-2 habits you recommend to every client who’s just starting out on their weight loss journey?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Follow Sarah on Instagram and Facebook

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 66 | Robert Krikorian, PhD, is Professor in the Department of Psychiatry & Behavioral Neuroscience and Director of the Cognitive Aging Program at the University of Cincinnati Academic Health Center. He earned a Bachelor’s and Master’s degree in Philosophy from Boston University, a PhD in Clinical Psychology from the University of Cincinnati, and completed a fellowship in Clinical Neuropsychology in the departments of neurology and neurosurgery. Dr. Krikorian is interested in the influence of health conditions on memory decline with aging and risk for Alzheimer’s disease. He directs a clinical program that provides neurocognitive diagnostic services and lifestyle coaching and a research program investigating nutritional interventions to forestall cognitive aging and progression of neurodegeneration. His current research involves investigations of the effects of berry fruit supplementation and nutritional ketosis on cognitive function and metabolism in middle-aged individuals with increased risk for late-life dementia. In the episode, Dr. Krikorian shares how a low-carb diet may positively impact cognitive decline, why we should be eating more blueberries, common misconceptions about dementia and Alzheimer’s...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/brainhealth2

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK DR. KRIKORIAN IN THE EPISODE:

What’s your background? Specifically, what led you to become a Professor of Psychiatry and Behavioral Neuroscience?

You’re one of the lead researchers exploring the effects of nutritional interventions on cognitive aging. How did you initially become interested in this research?

What have been your most illuminating discoveries so far?

When you say “nutritional ketosis,” what does that mean to you?

Is the ketogenic diet something you think everyone should use as a nutritional intervention, even if it’s just a couple times a year? 

What should younger people (<40) be doing to support future brain health? What about middle-aged people? What about people who have already experienced some cognitive decline? 

You’re also researching the effects berries may have on cognition. What have you learned about berries and the brain so far?

What are some of the biggest misconceptions floating around, re: Alzheimer's and dementia?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Learn more about Robert Krikorian, PhD

Read Dr. Krikorian's research:

Dietary Ketosis Enhances Memory In Mild Cognitive Impairment

Blueberry Supplementation Improves Memory In Older Adults

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

 

EPISODE 65 | Chrystle Cu, DDS, is a graduate of Wellesley College and University of the Pacific Arthur A. Dugoni School of Dentistry. She practices general dentistry in San Mateo, California, in the center of Silicon Valley. As a prevention-obsessed dentist, she and her sister Catherine created Cocofloss in 2015. Outside of private practice, she volunteers to provide dental treatment and oral health education to underserved communities without access to care. She’s passionate about finding creative ways to inspire folks to start flossing—and to love it! For Chrystle, success as a doctor means she’s helped patients achieve a healthy mouth and broader understanding of how oral health relates to the body overall. In the episode, Chrystle shares what to look for in a toothpaste, whether or not to use fluoride on your teeth, what makes her floss (Cocofloss) stand out from the rest...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/cocofloss

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK CHRYSTLE IN THE EPISODE:

What’s your story (specifically, what led you to become a dentist)?

On your clinic’s “about” page, it mentions “integrative oral medicine”—can you explain what that means? Do most dentists take an “integrative” approach to oral care?

Why is flossing so important? What does flossing do that brushing can’t?

Why did you feel the need to start Cocofloss? How is Cocofloss different from all of the other flosses on the market?

Why is oral health so important? How can it influence a person’s overall health?

What are some of the biggest myths people still believe about oral hygiene? 

Fluoride in toothpaste: yay or nay? What about fluoride in water?

Your fave toothpaste? Mouthwash? 

How can I keep my teeth whiter? (I’m a big coffee + red wine drinker!)

If you could wave a magic wand and change certain aspects of dentistry, what would they be?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Follow Cocofloss on Instagram

Visit the Cocofloss website

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 64 | If you’re like most people out there, you’ve tried to stick with programs like keto and Whole30. You’ve signed up for “sugar detox” challenges. You’ve counted points and calories. You’ve purchased shakes and meal replacements. You’ve attempted to JUST SAY NO to carbs ’n cookies. But despite your best efforts and intentions… You still haven’t dropped a pant size. You still snack too much. You still struggle with impulse control. You still don’t have the high energy you crave. If you read the title of this episode—"Ditch Dieting & Lose Weight For Good"—and your first thought was, “Pssh! Yeah right!! That’s never gonna happen…” Maybe it’s because you’ve fallen into the *chronic yo-yo dieter* category. Maybe it’s because you’ve gotten used to the weight loss rollercoaster. Maybe it’s because you’ve given up hope. I. Have. Been. In. Your. Shoes. Just a few short years ago, I hopped from diet to exercise program to supplement to detox wanting more than ANYTHING to lose weight, keep it off, and show up as the healthiest, most energized version of myself…but I struggled to make it happen. I spent my days elliptical-ing, resisting “bad” foods, tracking calories, and rationing meals/snacks, but all I had to show for it was stubborn abdominal fat, 4pm energy crashes, and hanger. So I reeeeeeally get what you’re going through. And I have some good news for ya: There’s something you can do! Instead of wasting more precious time, money, and energy on “solutions” we both know won’t work, you can listen to this "bite-sized" episode and follow the 4 steps to lose weight for good while living—and enjoying!—your life!!

EPISODE WEBPAGE: thehealthinvestment.com/bitesized4

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

My 10-week sustainable weight loss program is now inside The Health Investment Membership. Click here to learn more...

Listen to my interview with Dr. Ted Naiman where we talk allllll about the MOST important macronutrient: protein!

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

 

ROUGH TRANSCRIPT OF THE EPISODE:

Hello, Health Investor!

Welcome back to another episode of The Health Investment Podcast!

You may have noticed that this episode is quite short...cause it’s another bite-sized one!

In addition to interviewing doctors, dietitians, founders of health-promoting companies, etc., I also do solo “bite-sized” and Q&A episodes where I share helpful tips and insights relating to nutrition, sleep, stress management, movement, and mindset.

Today, I’m gonna share a 4-step approach for ditching diets and losing weight for good!

If you’re like most people out there, you’ve tried to stick with programs like keto and Whole30. You’ve signed up for “sugar detox” challenges. You’ve counted points and calories. You’ve purchased shakes and meal replacements. You’ve attempted to JUST SAY NO to carbs ’n cookies.

But despite your best efforts and intentions…

You still haven’t dropped a pant size. You still snack too much. You still struggle with impulse control. You still don’t have the high energy you crave.

If you read the title of this episode—A 4-Step Approach For Ditching Diets & Losing Weight For Good—and your first thought was:

“Pssh! Yeah right!! That’s never gonna happen…”

Maybe it’s because you’ve fallen into the *chronic yo-yo dieter* category. Maybe it’s because you’ve gotten used to the weight loss rollercoaster. Maybe it’s because you’ve given up hope.

Have. Been. In. Your. Shoes.

Just a few short years ago, I hopped from diet to exercise program to supplement to detox wanting more than ANYTHING to lose weight, keep it off, and show up as the healthiest, most energized version of myself…

but struggling to make it happen.

I spent my days elliptical-ing, resisting “bad” foods, tracking calories, and rationing meals/snacks, but all I had to show for it was stubborn abdominal fat, 4pm energy crashes, and hanger.

So I reeeeeeally get what you’re going through. And I have some good news for ya: There’s something you can do!

Instead of wasting more precious time, money, and energy on “solutions” we both know won’t work, you can follow these 4 steps to lose weight for good while living—and enjoying—your life!

Let’s dive right in…

STEP 1: MASTER YOUR MINDSET

I’m starting with mindset because it’s soooo important. It’s way more important than you might think!

If your mindset isn’t right, it’s going to be pretty much impossible to lose weight in a healthy, sustainable way—and actually keep it off.

What do I mean by mindset?

Well, “diet culture” has taught us that things are very black and white. You’re either eating healthy, or you’re not. You’re avoiding carbs and sugar, or you’re not. You’re being “good,” or you’re not.

Ever found yourself saying or thinking things like “diet starts Monday” or “next week I’ll be better” or “I just ruined my diet” or “I fell off the wagon”? 

If so, you’re not alone. I used to think those things, too! In fact, MOST people currently think phrases like that—or they have at some point in their life.

STEP 1 is to ditch the all-or-nothing mindset.

There will never, ever come a time when you’re attempting to attain or maintain your goal weight in a perfect world, free from holidays, happy hours, and birthday parties.

Delicious foods and treats aren’t going anywhere! That’s why it’s important to learn how to lose weight without cutting them out completely, without thinking it has to be “all or nothing.”

Don’t get me wrong—this is easier said than done.

My advice to you is to choose a couple mantras, write ‘em on Post-It notes, and place them somewhere visible (on your bathroom mirror or fridge?)

Here are a couple mantras to get you started—but feel free to come up with your own!

What I do MOST of the time matters way more than what I do some of the time.

One indulgent bite or meal doesn’t have the power to throw me off track.

Progress, not perfection. 

Health is never something I can own; I’ll need to pay the rent every day through my choices. (I borrowed this one from Dr. Ted Naiman, who was on episode #55. Check it out!)

Change requires change.

As long as I take consistent, imperfect action, my success will be inevitable and sustainable.

...I have so many more, but I’ll leave you with those for now!

Please, DO NOT skip STEP 1. It may not seem like it, but I promise you that the first key to mastering long-term weight loss—without any diet, detox, or fad—is to get your head in the right place!

STEP 2: SET REALISTIC EXPECTATIONS

Named diets—like “keto,” “carnivore,” “vegan,” and “Whole30”...

Trendy exercise equipment and programs—like Pelotons and Beachbody…

Supplements and powders—like “fat-burning” teas, Juice Plus+, and Herbalife…

All of these things tend to come with “promises.” Sometimes it’s the company itself making the promise; sometimes it’s a zealot on Facebook who “lost 20 pounds in a month.”

It doesn’t matter where the “promise” originates—the point is that it’s easy to get caught up in fads and trends and success stories and end up developing really unrealistic, unhealthy expectations for ourselves when it comes to weight loss.

Could you drop 20 pounds in a few weeks on a juice cleanse? Possibly.

Would you be able to keep the weight off after going back to your normal habits? Probably not.

STEP 2 for ditching diets and losing weight for good is to set realistic expectations for yourself.

A healthy, realistic pace of weight loss is 0.5-2 pounds per week—depending on factors like your current state of health, commitment to making change, genetics...a whole slew of things come into play!

Also, weight loss isn’t linear. Let me say that again: WEIGHT LOSS ISN’T LINEAR.

Often, people start a new weight loss strategy and expect their weight loss to look like a straight line. But it probably won’t! 

Some weeks, you’ll lose ½ pound. Some weeks, you’ll gain a pound. Other weeks, you’ll plateau. This is normal!

So, it’s not just important to master your mindset—it’s also important to set realistic expectations and expect ups and downs along the way.

STEP 3: PRIORITIZE PROTEIN AT EACH MEAL/SNACK.

To lose weight without “counting” anything—like calories or points—it’s important to nourish your body with nutrient-dense, whole foods as much as possible. 

And the most important macronutrient to get “right” is protein!

Why does eating enough protein matter?

For starters, protein requires your body to use more energy for digestion. 

This is known as the thermic effect of food (TEF). TEF = # of calories needed by your body to digest, absorb, and process the nutrients in your meals.

 Protein-rich foods increase TEF the most. For comparison:

Protein increases your metabolic rate by 15-30%

Carbs increase your metabolic rate 5-10%

Fats increase your metabolic rate 0-3%

Protein also helps your body hold on to muscle mass.

And it also stimulates the release of satiety hormones in your gut (aka the hormones that scream “I’M FULL!”)—which means protein helps prevent overeating.  

The bottom line: When you consume more protein, you keep your hunger and cravings in check, therefore reducing your overall calorie intake. 

Now, you may be wondering—just how much protein should I be eating each day?

Well, it depends. 

A good rule of thumb is to multiply your goal weight by 0.6-1.0 and eat that range of grams per day.

Soooo…

If your goal weight is 150 pounds, you’d multiply 150 x 0.6 and 150 x 1, making your range 90-150 grams of protein per day. 

To eat enough protein, make it the *star* of every meal and snack.

...

EPISODE 63 | It's time for another Q&A! Woohoo!! In this episode, I'm answering the following questions: What’s your go-to takeout order? How can you find a healthy balance between indulgent and nutrient-dense foods? What are your recommendations for healthy desserts? Does sourdough bread have any health benefits? Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/qa4

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

My first three Q&A episodes:

Q&A #1

Q&A #2

Q&A #3

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

ROUGH TRANSCRIPT OF THE EPISODE:

Hello, Health Investor!

Welcome back to another episode of The Health Investment Podcast!!

As you know, I do a “Q&A-style” episode every so often.

This is the fourth episode of the type. To listen to the first three, simply visit thehealthinvestment.com/qa1, thehealthinvestment.com/qa2, and thehealthinvestment.com/qa3

I’m always overwhelmed—in a great way!—by the outpouring of questions you send in. For that reason, I’m never able to answer ALL of your questions in a single episode...but keep ‘em coming! I promise I’ll get to all of them eventually!!

To ask a question, just DM me on Instagram (@thehealthinvestment) or email me ([email protected]). 

In today’s episode, I’m going to answer the following questions:

What’s your go-to takeout order?

How can you find a healthy balance between indulgent and nutrient-dense foods?

What are your recommendations for healthy desserts?

Does sourdough bread have any health benefits?

But first, I wanna share an Apple Podcast review with you.

SSV82 rated The Health Investment Podcast 5 stars and wrote:

Brooke is the best! So impressed by—and grateful for—Brooke and The Health Investment. This podcast is my go to for health and wellness and never lets you down. It’s real information from real people, not just trending topics and bro-science! Every episode is a must-listen!

Thank you sooo much for that amazing review! I’m so honored that you called it a “must-listen” podcast and am so grateful that you took the time to type out your feedback.

If YOU have enjoyed what you’ve heard so far, I’d love to hear your thoughts. Visit thehealthinvestment.com/review to rate the show—thank you, in advance, for doing so!

Alright, let’s get to your questions…

QUESTION #1: WHAT'S YOUR GO-TO TAKEOUT ORDER?

I love allll types of food—Mexican, Indian, Vietnamese (especially pho), Italian (especially pizza)—so I don’t really have a “go-to” takeout order.

That being said, I do usually ask myself one thing before ordering:

“How can I prioritize PPF-V?”

Allow me to explain...

At every meal and snack, I prioritize PPF-V, which stands for protein, produce, fat, and volume.

Generally, I aim to fill ¼ of my plate with protein and ½ of my plate with non-starchy veggies. Then, I add 1-2 tablespoons of a healthy fat (like avocado or extra virgin olive oil). And I also make sure to get enough volume—mostly through non-starchy veggies and water. When you eat enough volume, your stomach stretches a bit. This triggers your “I’m full” hormones to do their job...helping you feel full!

Now, when it comes to takeout, it’s gonna be pretty tough to prioritize ALL four in the way you would if you were preparing food for yourself.

EPISODE 62 | Ryann Kipping is a clinically trained Registered Dietitian Nutritionist, Certified Lactation Educator, and Author of The Feel-Good Pregnancy Cookbook. She is the founder of The Prenatal Nutritionist, a virtual nutrition private practice, which focuses on preparing women for pregnancy and conquering nutrition during and after pregnancy. She helps women feel confident in their ability to properly nourish a growing baby through a real food approach. Ryann is also the founder of The Prenatal Nutrition Library, an online community for evidence-based nutrition information before and during pregnancy, and creates content daily for her popular Instagram account @prenatalnutritionist. In the episode, Ryann debunks common myths about nutrition during pregnancy, explains the difference between folate and folic acid, shares the most bang-for-your-buck, nutrient-dense foods pregnant women can eat...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/ryannkipping

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK RYANN IN THE EPISODE:

What’s your story? (Specifically, what led you to become a registered dietician with an interest in prenatal nutrition?)

What are some of the biggest myths when it comes to pregnancy diet and nutrition? 

How does healthy eating when pregnant (or trying to conceive) differ from healthy eating in general?

What’s the correlation (if any) between infertility and nutrition?

What are some of the most bang-for-your-buck foods you can eat to ensure you’re getting enough nutrients while trying to conceive and pregnant?

When it comes to a "pregnancy diet," what are some foods to limit? Do you recommend cutting any out completely? Specifically, what about coffee (caffeine), seafood, packaged lettuce, cheese, sushi, shellfish, processed meat, fermented, and wine?

We often hear the advice, “Take a prenatal vitamin.” Is that enough?

What’s the difference between folic acid and folate? Which is best in a prenatal?

Is there a specific prenatal vitamin you recommend?

Do you have to eat a lot more than usual to “eat for two?”

Let’s talk about food cravings! How can someone healthfully address those, especially if they’re craving things like cake, cookies, and ice cream?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Follow Ryann on Instagram

Visit Ryann's website

Join The Prenatal Nutrition Library

Listen to my previous interview with Dr. Vinay Gunnala to learn everything you've ever wanted to know about fertility!

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 61 | Emily Anthes is a science journalist and author. Her new book, The Great Indoors: The Surprising Science of How Buildings Shape Our Behavior, Health, and Happiness, was published in June. Her work has also appeared in The New York Times, The New Yorker, The Atlantic, Wired, Nature, Slate, Businessweek, and elsewhere. Emily has a master’s degree in science writing from MIT and a bachelor’s degree in the history of science and medicine from Yale, where she also studied creative writing. She lives in Brooklyn, New York. In the episode, Emily shares practical tips for making your home—and home office!—more desirable and productive; how schools, prisons, hospitals, and large offices can improve their spaces; fascinating facts about your unique "home biome"...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/emilyanthes

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK EMILY IN THE EPISODE:

What’s your story (specifically, what led you to become a journalist)?

What piqued your interest in indoor environments and their effect on our health?

I’d love to touch on different aspects of your research. How do our indoor spaces affect mentally? Physically?

Let’s talk about windows, layout, and temperature. What does research suggest about windows? Room design? Ideal temperature?

I’m particularly fascinated in your discoveries about the biome in our own homes vs. the biome in others’ homes. Can you touch on that?

How can we better design schools? Prisons? Hospitals? Offices?

Since so many of us are working from home right now, what are some of the most important changes we can make to our common areas/work space to boost our mood and productivity?

What questions do you still have about how indoor environments affect our health?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Follow Emily on Twitter and Instagram

Visit Emily's website

Listen to my interview with Dr. Stewart Lonky about the effect of environmental toxins on our health

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)