Welcome back to another episode of the show. Today, we are going to talk about a topic that has been a topic of debate recently: tracking your food intake. 

There has been pushback on social media recently against tracking, and I think there are good reasons for this. However, I believe that tracking CAN BE one of the most valuable things you can do to improve your nutrition if you do it with the right mindset and are intentional with your efforts. 

So today on the show, we are going to discuss tracking your food intake, when it is not a good idea, when and why it can be helpful, and how to do it intentionally. Tune into the show to learn more. 

Resources from the Episode: 

Calculating Your Energy and Protein Needs 

Download FREE tracking guide here

Get $100 off the Nutrition Mastery Blueprint Course 

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Welcome back to another episode of the show. Today, we discuss how I incorporate the science-based habits we discuss on this show into my life and routine as an almost 40-year-old dad. I break down my routines for fitness and nutrition, and how I think through some of the choices that I make. 

Tune in to the show to the episode to learn more. 

Links to Resources From The Show:

Nutrition Blueprint Episode

How to Build a Simple, Effective Exercise Plan

Guide for Calculating Your Energy Needs

Sign up for the Nutrition Mastery Blueprint Course for a Limited-Time Discount

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Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few. 

Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it.

So in this episode, we’re going to unpack everything you need to know about magnesium:

✅ What magnesium does in our body 
✅ Why it’s important
✅ How to determine if your magnesium levels are low
✅ Diet and supplement strategies for meeting your magnesium needs

Tune into the episode to learn more. 

Here is the magnesium supplement from Legion that I recommend 

Link to online supplement dispensary 

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Today we have a Q and A episode, and we are covering the following questions: 

• Does soy disrupt hormones? 
• Do we need 1 gram of protein per pound of body weight?
• Is it okay to drink coffee on an empty stomach?

Tune in to the episode to learn more. 

Previous Episodes Discussed in the Show

Surprising Truth About Soy 

Everything You Need to Know About Protein 

Health Benefits of Coffee 

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Welcome back! On today's episode of the podcast, we will be covering lab tests for health and longevity. There are several new companies on the market, and many people are not receiving proper guidance from their healthcare provider about what to focus on and why. 

So, in this episode, we will cover some of the most important factors to focus on for lab tests. We will cover:

• Why lab testing is important 
• Why most labs/supplements promoted for "longevity" are not science-based
• The categories of health that matter most for chronic disease risk 
• The specific lab values to track and what these values mean

Tune into the show to learn more. 

Podcast series on cholesterol:

Part 1

Part 2

Substack article covering each of the labs

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Welcome back to the podcast. Today, we are publishing the 100th episode of the show, and I want to celebrate by going back through some of the lessons from the previous episode. 

If you would like to learn more about any fo the topics that we discussed today, use this searchable podcast episode archive.

Want to join the Nutrition Mastery Blueprint course? Sign up here. 

(Use code "Podcast" for special discount)

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Welcome back to another episode of the show. Today we have a Q&A episode covering the following 3 topics:

1. Is there truth to the hype around peptides?
2. Are there benefits to taking apple cider vinegar?
3. Do you need to grind chia seeds?

Tune in to learn more about the science surrounding these popular topics. 

Previous Podcasts to Listen to:

Protein Episode

Fiber Episode

Omega-3 Episode 

Scientific References: 

Review of the Health Effects of Apple Cider Vinegar 

Ground vs. Whole Chia Seeds on Omega-3 Levels 

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Do you ever feel like you are reacting negatively to some of the foods that you eat? 

You may be. 

In this episode of the podcast, we discuss the different types of adverse reactions to food that people can experience. We cover:

• The difference between a food allergy and an intolerance
• The different types of food intolerances 
• Immune vs. non-immune mediated intolerances
• Why food sensitivity testing is inaccurate

Listen to my previous podcast on food allergies with Dr. David Stukus here. 

Interested in working with me? Schedule a Discovery Call here. 

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You’ve probably seen the headlines blaming everything from seed oils to tomatoes for chronic inflammation—but what does the science really say?Whether you're trying to support your immune system, improve gut health, or just make sense of the “inflammatory foods” panic online—this episode is for you.

🔑 In This Episode, You’ll Learn:

• What inflammation actually is—and why it’s not the bad guy it is made out to be
• The difference between acute and chronic inflammation
• How dietary patterns shape inflammatory responses in the short term and over time
• Why calling a food “inflammatory” isn't an accurate way to describe food
• Practical steps you can take to manage your body's inflammation levels (without food fear!)

Make sure you tune into the episode to learn more…

Like reading about nutrition? Subscribe to my substack: Substack Article 

Want to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavez

Want to learn more from me? Join my Nutrition Mastery Blueprint course. 

Resources mentioned in the show. 

Saturated Fat Episode 

Seed Oils Episode

Food Allergy Episode w/ Dr. David Stukus

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Welcome back to the show, today we are going to discuss how nutrition science works. I realize that most people don't understand the various forms of nutrition research and how each of these types of research helps us to develop conclusions about a topic. 

So today we are going to cover: 

• The 4 main types of nutrition research
• The pros and cons of each of these types of research
• How each type of research helps us understand the relationship between nutrition and our health
• How to tie it all together to figure out how food impacts our health. 

Tune into the podcast to learn more: 

I also wrote an article about this that I published on my substack if you want to check that out: Substack Article 

Want to learn more from me? Join my Nutrition Mastery Blueprint course. 

Want to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavez

Resources mentioned in the show. 

Red Meat Episode 

Saturated Fat Episode 

Seed Oils Episode

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