Happy New Year and welcome back to the podcast! A lot of people have health goals in the new year, which is great! However, most people fail to reach those goals and one of the reasons is they are not tied to clear consistent actions.

So in this episode of the podcast we revisit one of our most popular podcast episodes of 2024 and discuss 9 simple, low-effort nutrition habits that you can make in 2025 that, if practiced consistently, can drastically improve the overall quality of your nutrition and health!

These 9 simple nutrition habits are ACTIONS that you can make today that will result in healthy sustainable lifestyle changes throughout the year. Tune in to today’s podcast to put these tips into action to ensure 2025 is the year that you take control of your health and wellness!

Metabolic Health Blueprint 12-Week Coaching Program

https://www.dradrianchavez.com/MetabolicHealth

The Nutrition Mastery BluePrint Course

https://www.dradrianchavez.com/nutrition-mastery-blueprint

How to Calculate Your Calorie and Protein Needs

Recommended Podcast Episodes 

Everything You Need to Know About Protein

Calorie-Tracker Apps:

Cronometer 

https://cronometer.com

MyFitnessPal

https://www.myfitnesspal.com

Protein Recommendations

OWYN ready made shakes 

Legion Protein Supplements (Use code CHAVEZ at checkout)

Whey Protein

Plant Protein 

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

The year is coming to a close and we are going to recap some of our most popular episode topics and leave you with some lessons to take with you into 2024. 

We cover some of the top nutrition fads of the year, some trends to look out, and how to focus on what matters most to improve your health in 2025 and beyond. 

Below are some links to things that we discussed on the podcast. 

Metabolic Health Blueprint 12-Week Coaching Program

https://www.dradrianchavez.com/MetabolicHealth

THRIVE: Women’s Health and Wellbeing Summit

 https://www.healthmindsetcert.com/thrive

How to Calculate Your Calorie and Protein Needs:

https://www.dradrianchavez.com/energyguide

Recommended Podcast Episodes 

 Are Glucose Spikes Harming Your Health?

Q & A: Stool Tests, Athletic Greens, Electrolyte Supplements, and You are What you Eat Documentary

5 Supplements That Might Be Worth Investing In

Q & A: Mushroom Coffee, Resistant Starches, and Nightshades and Arthritis

Should You Take a Multivitamin??

Deconstructing Energy Balance: Beyond Calories In Vs. Calories Out

 5 Simple Tips to Lose Weight WITHOUT Counting Calories

This Simple Lifestyle Change Can Help You Easily Lose Weight and Keep It Off

Exercise Episodes

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

The term insulin resistance has become a popular buzzword recently and most of the information that I have seen about this topic online has been misleading.

So today on the podcast, I want to break down the topic of insulin resistance in more depth and we are going to discuss:

•  What insulin resistance is and why it’s important
• How to determine if you may have insulin resistance
• How to improve insulin sensitivity and metabolic health
• What you can do to reverse prediabetes or improve diabetes

And more…

Tune in to learn how simple nutrition and lifestyle changes to help you build a healthy metabolism!

 
FREE Resources 

Metabolism Masterclass

Join me for a live training on Wednesday December 18th at 5:30 pm Central Standard Time to Learn more about metabolism and metabolic health:

Website: https://www.dradrianchavez.com/Metabolism

How to Calculate Your Calorie and Protein Needs:

https://www.dradrianchavez.com/energyguide

Recommended Podcast Episodes 

What is Insulin Resistance? (My interview with Jordan Lips on the Where Optimal Meets Practical Podcast)

https://www.thenutritionsciencepodcast.com/what-is-insulin-resistance/

How to Build Muscle with Dr. Joey Munoz

https://www.thenutritionsciencepodcast.com/how-to-build-muscle-with-dr-joey-munoz/

Everything You Need To Know About Protein

https://www.thenutritionsciencepodcast.com/everything-you-need-to-know-about-protein/

Fiber Fundamentals: What It Is, Different Types of Fiber, Health Benefits, and Potential Cons

 https://www.thenutritionsciencepodcast.com/fiber-fundamentals-what-it-is-different-types-of-fiber-health-benefits-and-potential-cons/

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

Are you being exposed to toxic chemicals from your cooking and food storage practices? Do you find it confusing when you hear claims that certain chemicals in common kitchen items like pots, pans, cooking dishes, and tupperware may be harming your health? 

If so, this is the episode for you! In this week’s episode of the podcast, we discuss:

•  What PFAS, also known as “forever chemicals,” are and potential exposure sources in your cookware
• How you will most likely be exposed to BPAs and PFAS
• What cookware you can use to decreases your risk of potentially harmful
  chemicals
• How aluminum products may be impacting your health
  And more.

Tune into the show to learn how to learn the truth about our exposure to BPA, PFAS and heavy metals and learn some simple habit changes you can make to limit your exposure to these chemicals.

Further Reading/Scientific Research:
 
Research on PFAS:
https://pubmed.ncbi.nlm.nih.gov/35202231/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8915917/ 

Research on BPA:  https://pubmed.ncbi.nlm.nih.gov/22889897/ 

Research on aluminum: https://pubmed.ncbi.nlm.nih.gov/28458989

We try our best to minimize advertisements on this show, if you would like to contribute to this effort and help support the show you can do so here: Support the Podcast

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

Welcome back to another episode of The Nutrition Science podcast, today we are going to be discussing 8 tips for staying healthy through the holiday season. 

The average person gains weight during the time between Thanksgiving and New Years.  We tend to be off of our schedule, traveling more, celebrating more, spending time with family and all of these can lead to poor sleep, eating, and exercise habits. 

While I am not here to encourage you to skip all of this, I do want you to make it through the holiday season feeling good heading into the new year. So on this episode I am outlining 8 simple tips to help you stay on track this holiday season. 

Tune in to learn more!

Click here to learn more about the Nutrition Mastery Blueprint course. 

Legion Supplements

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

Welcome back to the show!

Today we have a Q and A episode and I have my friend and former client Emma Becker joining me to help ask the questions. In this episode we cover the following:

• Are nitrates/nitrites in lunch meat harmful to our health?
• Does cheese impact LDL cholesterol?
• What are the benefits of strength training versus cardio and is one better than the other?
• Are there any health benefits of Kangen water?

Tune in to the show to better understand these topics and gain practical tips and strategies to help you live the healthiest life possible!

Links

Want to leave a question for the next Q and A episode? You can do so here.
https://www.thenutritionsciencepodcast.com/contact/

Join our Nutrition Mastery Blueprint Course for 50% off before December 1st

https://www.dradrianchavez.com/BLUEPRINT

Studies comparing cheese vs. butter on LDL cholesterol 

A paper on the health effects of nitrosamines 

Podcast Episodes mentioned in this episode:

Are Saturated Fats Harmful To Our Health?

 https://www.thenutritionsciencepodcast.com/are-saturated-fats-harmful-to-our-health/

 Two Part Series on LDL Cholesterol

Part 1: Does LDL Cholesterol Cause Heart Disease?

https://www.thenutritionsciencepodcast.com/does-ldl-cholesterol-cause-heart-disease/

Part 2: Lifestyle Strategies to Lower Cholesterol Levels

https://www.thenutritionsciencepodcast.com/lifestyle-strategies-to-lower-cholesterol-levels/

How to Build a Simple, Effective Exercise Plan

https://www.thenutritionsciencepodcast.com/how-to-build-a-simple-effective-exercise-plan/

Support the show. 

https://www.paypal.com/paypalme/drchavez

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

The slogan Make America Healthy Again has picked up some traction recently and I love that people are thinking more about their health. 

There are some good things coming from this movement and also some not so good things and I want to talk about of them. 

So this week I brought my friend and colleague, Dr. Jessica Knurick, to discuss some of our thoughts about this #MAHA movement as nutrition professionals (we both have PhDs) with over a decade each of working in this field.

On this episode we will discuss:

• How exactly Americans have gotten sicker
• The real reason why obesity and diabetes rates have skyrocketed 
• Whether food additives are destroying your health
• The challenges with improving school lunches
• Why conspiracy theories can spread faster than truth.
• Actual efforts that could be useful to improve the health the American population. 
• And a lot more...

Tune into the show to learn more.

Podcast Episode Links:

The Science of Seed Oils: Myth-Busting with Dr. Idz
Dr. Idz Instagram Post on Fluoride
If you are not following Jessica on social media, I recommend doing so here

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

Do you find it hard to stick to healthy habits over time?

Sometimes we are unknowingly making things harder on ourselves and there are some simple changes that we can make to move things in our favor. 

In this week’s episode of the podcast, we are going to cover simple environmental and lifestyle modifications you can do that will make being healthy as easy as possible. 

We will discuss:

• How to make smarter nutrition choices and live an active lifestyle in ways you never imagined
• How to reach your sleep and exercise goals
• How to invest in your health throughout the day and break-free of negative mindsets

And more. 

Tune into the show to learn how to get into healthier habits and stay consistent with them, so you can achieve your best health!

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

Did you know that most Americans aren’t getting the recommended amounts of important micronutrients? Meeting our micronutrient needs is one of the most important pillars of a healthy dietary approach. 

So, in this week’s episode of the podcast, we are going to cover the top 7 micronutrients that Americans aren’t getting enough of. In this episode we will discuss: 

• Why these nutrients are important 
• Foods that we can get these nutrients from 
• Strategies for ensuring you meeting your micronutrient needs

And more.

Tune into the show to learn about the simple and practical steps you can take to ensure you are meeting your daily recommended micronutrient needs!

Podcast Episode Links:

5 Supplements That Might Be Worth Investing In

Should You Take a Multivitamin?

Lifestyle Strategies to Lower Cholesterol Levels

Does LDL Cholesterol Cause Heart Disease? 

The Science of Seed Oils: Myth-Busting with Dr. Idz 

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show

Over the years of working in this field I have met HUNDREDS if not thousands of people who were all struggling with a similar issue. They feel like they have to eat so little to maintain their body weight and if they "indulge" they gain weight very easily.

Well today on the podcast, I am going to talk about the one lifestyle change that many people struggling with this issue can make to be able to EAT MORE and maintain a healthy body composition.

And not only that, but this approach in many cases will also help to improve your physical and mental health and well-being as well. Make sure you tune into the episode to learn more.

If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you can do so here. 

Enjoying the show or have a questions about a particular topic? Send us a message here.

Support the show