Are you one of those people who starts your days and week off making healthy choices, but always start to fall off at night and later in the week?

Most of us are. 

You see, it is easier to make healthy choices when our will power is highest and according to some research out of Florida State University, we tend to have our will power depleted as we deal with difficult choices and situations throughout the day. 

Today I am going to talk about the idea of willpower reserve and give some tips for how to "hack" your willpower and make healthier choices more often. 

Tune in to learn more. 

 

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Today's episode is a follow up to yesterday's episode, now we are going to focus on pre-workout nutrition. 

We talk about 

• Your body's needs before a workout
• Why I DON'T recommend a heavy meal before exercise 
• Fasted exercise
• Suggestions for fueling up for training for different body types

Make sure you tune in to the episode to learn more. 

 

 

One of the keys to getting the most out of your training routine is pairing that with a strategic nutrition strategy in order to optimize recovery and muscular adaptations. 

Today we are going to talk about:

• What your body needs most during this post workout recover window and how to deliver that to your body in a variety of ways. 
• Why I don't drink whey protein and why many people should avoid it. 
• How different people with different goals have different post-workout nutrition needs. 
• The amino acid that we are learning that is most important for activating muscle repair and growth.
• How to choose the best post-workout plant based protein powder

and more...

Tune in if you are training at the gym and want to make sure that you are maximizing your efforts with the right nutrition strategy. 

This week, I am giving away a FREE O.N.E. Multivitamin by Pure Encapsulations and Vital Nutrients Ultra Pure Fish Oil 1400 for anyone who does one of the following: 

1) Writes a review on the podcast and emails it to me @ [email protected]

OR, if you have written a review

2) Shares the podcast to your Facebook wall saying a little about why you enjoy the show in general or a specific episode. Make sure you tag my business page in this post so that you can get credit. 

To find me on Facebook go to Facebook.com/AdrianCPhD

Eating well on the go can be challenging. Airports and gas stations are full of junk food (although this is getting better) and being away from home makes sticking to your normal nutrition and food prep routine almost impossible. 

But travel shouldn't interfere with making progress towards your nutrition and fitness goals. Today, I give you some tips that I use for sticking to a healthy lifestyle while traveling. 

If you have wondered how you can travel and stick to a health program or routine, this episode is for you! 

 

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com

RxBars: https://www.rxbar.com/

 

Fat is bad right? Not quite. 

Despite all of the negative press, fat is actually a very important organ that helps to keep excess fats and sugars out of our blood stream and regulate our hunger and satiety signals along with our hormones. 

In this episode, I am going to present some interesting research from Harvard University where researchers actually took fat out of one group of mice and implanted that into another group. You won't believe what they found. 

 

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com

 

The gluten free craze must have been at its peak sometime while I was doing my PhD. We examined this trend in a few of my classes and I was pretty well convinced that there was no support for removing gluten from the diet for most people. 

Then I started reading more books and seeking out podcasts hosted by functional medicine doctors to further my education beyond what I learned in school. One thing that I heard consistently was the recommendation to get rid of gluten and most grains. 

But, is there any scientific basis for this?

We are going to explore this on today's episode of the podcast. Tune in for more details. 

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com

Today we are going to tackle the age old question: is breakfast really the most important meal of the day. 

We talk about what break-fast really means and whether or not I think it is important to eat a traditional break-fast and I also talk about the optimal foods that I recommend for breakfast. 

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com

Despite medical advancements, heart disease is still the number one cause of death in the United States and this is largely driven by diet. What we eat has the power to either drive heart disease or completely reverse it. 

Because this is such a pervasive problem and it is mostly preventable, it is important to know how to eat to protect yourself from this far too common disease. 

In this episode, I am going to discuss MY top seven foods for heart health. You definitely don't want to miss this episode. 

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com

Ever look at those people who consistently place a high priority on their health and fitness and think "they must be really disciplined?" In this episode I want to address this myth that some people are just ultra disciplined with their health and fitness routine and I want to dig deeper about what it really takes to consistently stick to your health and fitness routine. 

The truth is what appears to be disciplines from the outside is really just a set of systems that have allowed this person to maintain this type of lifestyle without thinking. They have developed habits and routines, created an environment around them that is conducive towards health choices, adopted a social circle that does not sabotage their goals, and made commitments around their health and fitness that keep them on track. 

Today on Your Nutrition Prescription I delve deeper into these topics and talk about why I feel that people give way too much credit to discipline and not enough to the systems that enable us to stick to healthier habits without thought. 

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com

Over 80% of all sugar in the blood is used by the muscles. So, one of  they keys in exercising to improve blood sugar control is not doing exercise that is too catabolic, aka that causes the muscle to break down. 

For this reason, long bouts of aerobic exercise are not the ideal exercise strategy for this population (or anyone really). In this episode I am going to discuss what I believe to be the optimal combination of exercises that will help to preserve and build muscle mass, while simultaneously improving the muscles ability to use both at and sugar for fuel more effectively.

To connect with me follow me on social media:

Instagram: @DrAdrianChavez

Facebook: Facebook.com/AdrianCPhd

Website: www.DrAdrianChavez.com