I was having a discussion with a friend recently and a discussion came up that I've had quite a few times before.

 He asked me, which is more important: exercise or nutrition? And in my typical fashion I gave an incredibly long-winded response that didn't provide an answer to the question, but appeared to be helpful nevertheless. 

So on this episode I am going to give you my take on this discussion and explain whether I think exercise or nutrition is more important and why.  I think that you will be surprised to hear what my answer is. 

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Welcome back to another episode of the show. Today, I have a simple, practical episode where I discuss 10 nutritious foods that you may want to include in your diet.

My approach to nutrition is focused on meeting your nutrition needs and maximizing the health promoting potential of the diet. One of the ways to do that is by adding in more nutrient dense foods that have shown to have positive effects on health.

Today on the show I discuss 10 foods that have some strong research backing their use.  There are many more foods that I would add to this list. This is a topic that I cover in more depth  in my course and is a part of my Nutrition Mastery Blueprint framework.

I am offering a limited time discount on my course for Memorial Day if you are interested. The discount expires May 31st.
 
Learn more here.

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A report was published by the American Cancer Society with some updated statistics and this report led to a number of headlines that have caused some concern for a lot of people. Many headlines highlighted the fact that there are over 2 million cancer cases in the US, more than ever before. Others highlight the increasing cancer rates among young people. 

As we all know headlines can be misleading, so I brought my friend Dr. Krystle Zuniga on to the show to discuss the details of the report. On this episode we discuss: 

• Why overall cancer rates are actually going down despite the headlines
• What groups are seeing an increase in cancer rates
• The main area of concern for rising cancer rates
• What we can do from a nutrition standpoint  to reduce our risk of cancer 

and more.
 
If you are not following Krystle on social media, I recommend doing so here.
Here is the episode that Krystle was previously on

Microbiome Podcast

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I am offering a limited time $75 discount to My Nutrition Mastery Blueprint Course if you are interested in learning more about that, you can click here and use the code "memorialday" at checkout before 5/28. 

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Many people are considering plant-based diets for health, environmental, or ethical purposes. 

So this week I brought my friend Dr. Matthew Nagra to the show to discuss plant-based diets. Dr. Nagra is a long-time Vegan and also a Naturopathic Doctor who is very well versed in the science of this topic and does a great job of presenting the research about plant-based diets accurately. 

On this episode we discuss: 

• Main reasons why one would consider adopting a plant-based diet
• Pros and cons of adopting a plant-based diet
• Nutrients of concern when going plant-based 
• How to ensure you're meeting your nutrient needs on a plant-based diet 
• Other considerations when going plant-based 

and more.

Tune in to the episode to learn more.

You can follow Dr. Nagra here:
Follow on Instagram 

Here is the complement multivitamin that Dr. Nagra mentioned on the show.
Complement Multivitamin

Sources Discussed in the Podcsat
Adventists Health Studies (large vegan population with lots of follow-up data) 
https://pubmed.ncbi.nlm.nih.gov/23836264/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/

Diet and Heart Disease (Med. diet shows similar benefits to vegan) 
Vegan diets and IHD: https://pubmed.ncbi.nlm.nih.gov/36030329/
Mediterranean diet and IHD: https://link.springer.com/article/10.1007/s00394-017-1582-0

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Welcome back to another episode of the podcast! On this episode, I have a special guest Dr. Idrees Mughal on the show and we are going to be tackling one of the most persistent myths in nutrition: The Alleged Harmful Effect of Seed Oils.

In this episode, we discuss: 

• Why seed oils have been demonized online so much
• Do seed oils cause inflammation?
• Are they easily oxidized?
• Are they responsible for the obesity epidemic? 
• Will cutting them prevent sunscreen? 

And more.

Tune in to the show to hear a masterclass on critically evaluating research and identifying misleading info .

Here is Dr. Idz new book!
Saturated Facts  A Myth-Busting Guide to Diet and Nutrition in a World of Misinformation

Submit your review to [email protected] by May 13th to qualify for the giveaway

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Citations: 

Replacing Saturated Fats with PUFAS and Health Outcomes

Overeating Saturated Fat Promotes Fatty Liver and Ceramides Compared With Polyunsaturated Fat: A Randomized Trial

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I am so excited to welcome a very special guest to the show today Dr. Arti Thagudu. Dr. Thangudu is a triple board-certified physician and is a specialist in endocrinology, diabetes, and thyroid disease the founder of Complete Medicine, a direct care endocrinology practice based out of Texas, and Hey Healthy, a company providing accessible and supportive diabetes and hormonal care for self-insured businesses. 

Dr. Thangudu is a wealth of information on a variety of topics, but I invited her on the show today to talk all about the thyroid because this is a hot topic that I often get questions about.

 So today, we are going to discuss: 

• What the thyroid is and what it does
• The different types of thyroid diseases and the signs and symptoms of each
• How to test for thyroid disease 
• Available treatments for thyroid disease 
• Red flags to look out for to avoid thyroid misinformation
• Nutrition and lifestyle strategies for improving thyroid health

You can follow Dr. Thangudu on Instagram here: 
https://www.instagram.com/drartithangudu/

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PLANTS ARE KILLING YOU AND SUCKING NUTRIENTS FROM YOUR BODY!! This is a common claim among "animal-based" diet proponents and it has caused a lot of confusion for people. 

So on this episode of the show I want to discuss the topic of anti-nutrients and toxic substances found in plant foods. In this episode we discuss

• What the different compounds are that are classified as "plant toxins" 
• What foods these foods are found in
• How to reduce our exposure to these compuonds when appropriate
• How the fear-mongering around these compounds is harming poeple 

And more. 

Click here to see the supplements/products that I recommend. You support the show if you purchase anything through these links. Recommendations

Here are two papers outlining these topic in a lot more detail if you want to learn more. 

Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds

Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe?

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Today we have another Q and A episode for you and we are going to be covering the following topics: 

• How to choose the right milk for your nutritional needs 
• Whether or not it is nutirtionally better to choose whole wheat pasta vs. regular options
• The dangers of storing rice impoperly
• Microplastics and our health 

Tune into the show to hear more. 

Remember if you want to have your question answered in a future Q and A episode you can submit your questions here along with a donation of any amount: 

Submit here

Check out the new podcast website

Take advantage of Legion Athletics BOGO sale 

Use code "Chavez" at checkout for 20% off or your first order or 2X rewards points after that. 

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On today's podcast we have special guest Dr. Nisha Patel. Dr. Patel is a physician who is double board certified in Internal Medicine and Obesity Medicine and who has been studying these medications as well as prescribing them to her patients for years and she shares her insight about all things weight loss meds. 

In this episode we discuss: 

• The types of weight loss medications that are available
• How those medcations work 
• When someone would consider using a weight loss medication
• What are the things to look out for and be catious of
• Why weight loss medications should be used as one tool along wiith lifestyle habits

This is a hot topic and I am excited to have Dr. Patel come on to share her knowledge with you all. 

You can follow Dr. Patel and learn more from here here: 

https://www.instagram.com/drplantel/

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Do you want to have more energy and perform better in your day-to-day life?

Eating to improve performance is the topic of the show today with my friend Pat McCarthy who is a performance nutritionist who works with elite athletes today he is sharing some takeaways from helping athletes perform better and helping us apply some of these strategies to our own lives.

On the show we discuss: 

• Why performance nutrition isn't just for athletes
• Pre-workout nutrition for better performance
• Post-workout recovery nutrition strategies
• The biggest mistakes that many people make in nutrition that impact performance
• Pat's top 5 sports performance supplements and more.

Tune in to hear more.

Here is the smoothie guide I mentioned: Smoothie Guide

Here is the legion pre-workout I recommend: Legion Preworkout

Here is the creatine that I recommend: Creatine 

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