A well rounded exercise plan is one of the keys to optimal health and vitality. 

In my years of research and practice I have come up with 4 pillars of exercise training that I believe provide a strong foundation for fitness. 

Tune in to the show today as I discuss these four pillars and why they are important. 

 

Show links: 

Previous Episode about High Intensity Interval Training 

 

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One of the most frequent questions I get asked is how much water should I drink?

This is not surprising since one of the most frequent things I see with clients is dehydration and very low water consumption levels. 

Water is the medium through which everything in the body moves through. Like a river that has stopped running, when water is low waste products build up and nutrient deliver suffers. When water is sufficient (aka the river is flowing well), waste products keep moving along and nutrient delivery is optimized. 

So drink more water...but not just any water. 

Drinking 100 ounces of tap water every single day might have negative consequences in itself. 

So today on the podcast we are going to talk about how much water you need, and how to choose quality water sources. 

This is an episode that you DO NOT want to miss. Make sure you share this with others who can also benefit from the information. 

 

Show links:

Check what is in your tap water here

 

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Butter is good for you; avoid vegetable oils at all costs. 

This is the message that I have heard from most of the popular nutrition books published in the last few years. 

Although, I can't say that I completely disagree with this message, I definitely think the message is flawed. 

Today on the podcast, I am going to review some research that has shaped my opinion in this matter and let you be the judge. 

Make sure you tune in to learn more. 

 

Show links: 

Study 1

Study 2

Study 3

 

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Exercise is medicine. 

If there weren't enough reasons to exercise, here is another: exercise creates positive shifts in gut bacteria. 

Today, I am going to share some research with you that examined the effect of exercise training on gut bacteria. 

This is extremely interesting cutting edge research. Make sure you tune in to learn more. 

 

Show links:

Here is the study

 

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The sun causes cancer. 

True,

It also gives us vitamin D, one of the most important nutrients in human health; the only vitamin that also acts as a hormone.

Just like with anything some sun exposure can be great, too much can be harmful. 

Today, we are going to talk about the importance of vitamin D for health and then go over some practical steps that you can take to get smarter sun exposure. 

Make sure you tune in.

 

Research: 

https://www.bmj.com/content/348/bmj.g1903

 Sunscreen Recipe

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Isn't nice how sometimes the simplest things can have profound positive effects on our health.

Just connect with the earth and you can get benefits that rival the most well studied research backed supplement. 

Today, I am going to talk about some of the science on grounding and potential positive health effects. 

Tune in to find out more.

Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes. 

 

Here is the study: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/ 

 

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It's Monday!

What are you working towards this week? 

Take small steps to improve your life every day. 

Like listening to this podcast. 

Just do it!

 

 

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Today, I want to tackle a controversial topic: Eggs. 

 

I feel like everyone has strong opinions about eggs and there is so much confusion about this food. 

One one end, I see health experts passing off eggs as a health food that should be consumed daily. 

On the other end, I have also regularly seen people comparing eggs to smoking cigarettes.

Which one is true? 

Tune in to the episode today to learn more.

 

**I made a mistake on the show. I said lethal pancreatic cancer when I meant to say lethal prostate cancer--see study below**

 

Research on Eggs

Eggs and Heart Disease & Diabetes

Eggs on Pancreatic Cancer

Eggs and Breast Cancer - No effect

Eggs and lethal prostate cancer - Increased risk

 

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Isn't it pretty cool that we can survive off of both animal and plant based diets?

I think so. 

If you are like me, you are curious about how the body will respond to these drastically different eating patterns. Fortunately, I happened to stumble across a research study that tested a meat based vs plant based diet on the human microbiome.

So today, I am going to present you the findings of this study which is relevent to anyone who: 

• Eats a plant based diet
• Eats a meat based diet
• Is  interested in the gut and the microbiome
• Has a body

Tune in to learn more. 

PS: the paper is linked below if you want to check it out yourself. 

References:

Diet rapidly and reproducibly alters the human gut microbiome 

 

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LDL cholesterol is worthless for determining heart disease risk...

You may have heard this before and it mostly true.

Now what?

How do you determine your risk for heart disease if the measure that your doctor relies on (LDL) is not very useful?

Tune in to the podcast today to learn:

• How LDL and HDL particle size and # are more accurate measures of heart disease risk
• Markers of inflammation that also contribute to disease risk
• Why the omega-3 index is a useful test 
• The value of fasting insulin level
• How to run testing yourself for cheaper than you can through most insurance companies
• and more...

 

Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes. 

Testing: 

Healthy Aging Panel with Inflammation Markers 

NMR Lipoprofile

 Omega-3 Test

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