On today's episode of the podcast we are going to break down a simple 4 steps process to transform your body in 2026. In this episode we discuss: 

• The science behind weight loss and weight gain
• How to determine your energy needs for losing or gaining weight
• How to set up habits to consistently meet your energy needs 
• The role of exercise is movement in body composition change

And more...

If you are someone who has struggled to lose weight and keep it off, you don't want to miss this episode. 

Episode resources: 

Guide to Calculating Energy and Macronutrient Needs

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There’s no shortage of nutrition and health trends online, but most don’t live up to the hype. In this episode, I break down the handful of trends that actually ARE worth paying attention to. The ones consistently supported by research and shown to make a real difference for long-term health, body composition, and performance.

If you want clarity on where to put your energy and which “trends” are actually are worth investing into, tune into this episode. 

Fiber Episodes 

Protein Episode

Calculating Protein and Macro Needs Guide 

Weight Training Episode 

Simple Exercise Plan Episode 

Step Count Episode 

Supplement Podcast Episode/Guide 

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Fads come and go each year in the nutrition and health space, and today, we are going to talk about some of the most popular health fads that I would recommend avoiding in 2026. 

In this episode, we cover a wide range of topics, from peptides to NAD to vibration plates, and we separate the science from the hype to help you avoid wasting time and money on unproven and potentially dangerous trends. Make sure to tune into the podcast to learn more.

Research on Topics Discussed in the Episode 

BPC 157

TB500 

Red Light Therapy

Vibration Plates 

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The holiday season can be one of the most challenging times of the year to maintain consistency with healthy habits. Between travel, parties, stress, family dynamics, and endless food temptations, it’s easy to feel like your routine goes out the window. But it doesn’t have to. In this episode, Dr. Adrian Chavez breaks down simple, science-backed strategies to help you enjoy the holidays without feeling sluggish, guilty, or overwhelmed.

In This Episode, We Cover:

• How to get out of the all or nothing mindset 
• How to build a foundation that you can stick to
• Smart strategies for meals, parties, and travel
• How to balance indulgence with nutrient-dense choices
• Easy movement goals that don’t require a gym
• Why starting NOW — not January — creates real momentum

This episode will help you stay consistent, feel good, and actually enjoy the season… without getting off track with your health and fitness. 

You can find more information about our Black Friday discounts here. 

Black Friday Specials. 

Here is a link to the smoothie guide. 

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Today I’m sharing a conversation I recorded for the Endocrine Matters podcast with my friend, Dr. Arti Thangudu. In this episode, we dive deep into the science of nutrition and blood sugar control what actually moves the needle, what doesn’t, and how to cut through the confusion that surrounds this topic online.

We also talk through some of the most common misconceptions around blood sugar control, whether low carb or ketogenic diets are best, and more. 

Whether you have been diagnosed with diabetes, are navigating prediabetes, or are concerned about reducing your risk in the future this conversation will give you clear, practical strategies you can start using right away.

I hope you enjoy this episode as much as I enjoyed recording it with Dr. Thangudu 

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In this episode of The Nutrition Science Podcast, Dr. Adrian Chavez sits down with endocrinologist and direct care physician Dr. Arti Thangudu to to a deep dive into what’s really wrong with the U.S. healthcare system and what patients can do about it. 

Dr. Thangudu shares her journey from working in the traditional healthcare system in a high-volume insurance-based clinic to founding her own direct care endocrinology practice that provides patient centered care where she is able to spend time with her patients, build trust and provide better outcomes at a lower cost. 

In this episode you will learn: 

• Why today’s insurance-driven model leaves both doctors and patients frustrated
• How this system compromises quality care for profit
• Alternatives to the traditional healthcare model, including direct primary care
• How direct primary care cuts out the middlemen and lowers costs
• Real-world examples of how patients can better advocate for themselves
• The hidden incentives driving inflated medical prices and short visits
• Simple ways to find more personalized, transparent care

If you’ve ever felt rushed, overbilled, or ignored by the healthcare system, this episode will help you understand why and show you that there’s a better way forward.

Episode Links 

Dr. Thangudu's Complete Medicine Practice 

Dr. Thangudu's Instagram

Endocrine Matters Podcast

Books Mentioned on the Podcast

Never Pay the First Bill

The American Sickness 

The Price We Pay

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Welcome back to another episode of the show. Today we are going to be discussing a food that I think is highly underrated - Mushrooms. Most people walk past this food in the grocery store without realizing the powerful impact that it can have on our health.

So today we are going to cover:

• The nutritional composition of mushrooms
• Unique nutrients there are found in mushrooms 
• Research showing the health benefits of eating more mushrooms 
• How to include them into your diet 

And more...

Tune in to learn more about this incredible food. 

Join our Holiday Health Reset Challenge Here 

Resources

20 Nutritious Foods to Eat More Of

Further Reading: 

Mushrooms and All-Cause Mortality US study

Mushrooms and All-Cause Mortality Korean Study  

Mushrooms and Cancer Risk Compilation of Studies  

Mushrooms and Reducing Risk of Cancer Review

Mushrooms and Beneficial Compounds for GI Health

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Is the ketogenic diet really a useful diet to follow or just another fad? 

 The ketogenic diet has become one of the most talked-about approaches to weight loss and metabolic health. But what does the research actually say about the diet?

In this episode of the podcast, we dive into the science of the ketogenic diet, explaining its potential benefits and risks. 

In this episode, you’ll learn:

• What a ketogenic diet actually is and how it is used medically 
• The difference between a true ketogenic diet and what is often promoted online as a "ketogenic diet"
• Who may want to consider a ketogenic diet, and those who may want to avoid it
• Tips for protecting your health while following a ketogenic diet

Tune into this episode if you want to learn more about the science of the ketogenic diet.

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In today's episode of the podcast, we will discuss whether walking is a good form of exercise. We cover the health benefits of walking and why it is a great form of exercise for most people. Then we discuss why it shouldn't be the ONLY form of exercise and why higher intensity exercises have health benefits that are hard to get from walking.

Tune into the podcast to hear more. 

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Welcome back to the show. Today we have another Q&A episode and we will cover the following topics:

• Are natural sugars like honey and maple syrup are actually “better” than refined sugar, or are they harmful to our health?
• Does grass-fed butter and beef truly make a meaningful difference for health
• What the science says about the health benefits of using a weighted vest.

As always, we discuss both the science and practical perspective to help you separate facts from fads. Tune into the episode to learn more. 

Join our Nutrition Mastery Blueprint Course 

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

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