In this episode, we talk about alcohol. There's a lot of different perspectives and opinions regarding the health benefits of alcohol so we wanted to break it down on the pod. 

This what you'll learn in this episode:

• The intergenerational habits of drinking alcohol
• Intake recommendations and standards
• The impact of alcohol on athletic performance

Here's what's on the menu:

[02:41] The history of alcohol in the United States

[05:47] The financial implications of drinking and alcohol sales statistics

[10:14] Intergenerational habits when it comes to alcohol consumption

[13:00] Alcohol intake recommendations and standards in the United States compared to other countries

[14:20] Portion sizes and nutrient composition of alcohol

[16:06] What the research says about alcohol consumption

[18:28] The health risks of alcohol consumption

[24:00] The impact of alcohol intake on sleep and those terrible hangovers

[28:22] How alcohol impacts athletic performance

[30:18] A breakdown of sober and sober-curious movements

[33:18] Cultural norms and statistics of other countries

[38:45] What happens to the body when you stop drinking alcohol

[41:40] "S*@tfluencer" segment

Visit www.lbcnutrition.com to get a personalized meal plan that meets your specific needs.

If you have a question you want featured om the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes. 

In this episode, we talk about a hot topic - the gut microbiome. A lot of information and science is coming out about the impact the gut has on overall health. The gut is the entry point to the body and there are strategies to strengthen the gut which has an impact on health and disease prevention. 

This what you'll learn in this episode:

• Why the gut microbiome should be it's own organ
• The difference between prebiotics and probiotics
• Foods to eat that help boost the gut microbiome

Here's what's on the menu:

[02:02] A breakdown of the gut microbiome

[05:20] Foods that help boost the gut microbiome

[06:30] What is meant by symbiosis and foods that can disrupt the gut leading to dysbiosis

[13:40] What happens when someone has a gut disorder or inflammatory condition that interrupts that function of the gut and how it can be challenging to treat on an individual level

[18:20] Why cutting out food groups can have a negative impact on the gut microbiome

[19:19] Foods that are considered "prebiotics" and why they help the gut microbiome

[20:24] Foods that are considered "probiotics" and how they contribute to a thriving gut microbiome

[26:55] Our thoughts about doing a gut detox

[33:50] Happy Hour: The impact of a new year

If you have a question you want featured om the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes. 

In this episode, we share some helpful grocery hacks to simplify your meal planning and grocery shopping to not only eliminate decision fatigue but to also reduce waste. We talk about how grocery stores and marketing influence the foods we purchase. You'll also hear different opinions from 3 dietitians about ingredients added to our food. 

This is what you'll learn in this episode:

• Ways to save money on groceries
• How to be more sustainable
• A breakdown of the labels on different foods and what they mean - GMOs, Organic, Free-range
• Our thoughts about food coloring

[05:34] How to save money on groceries and statistics regarding how much money is wasted annually on groceries/food per household

[08:50] Why you need to have a plan before going to the grocery store to eliminate waste

[10:38] How Lilia tracks her spending on household items and groceries

[14:45] How grocery stores use marketing and placement of items in the grocery store to get you to purchase more expensive items

[15:51] Ways to assess price per ounce or per gram to compare pricing of different items

[17:30] A review of the different labels on food such as organic, free range and non-GMO

[21:54] Why it's a good idea to purchase organic foods for the dirty dozen

[25:00] Thoughts about buying in bulk

[28:25] Are GMOs bad?

[43:00] What we think about food coloring?

[49:40] Happy Hour segment: How Lilia and Nick got outsmarted by their toddler when potty training

[59:38] Lilia shares how you can get your own personalized meal plan based on individual needs such as allergies, price range, and cooking level.

Here are some of the links we shared in the episode:

cspinet.org

ewg.org

LBCNutrition

If you have a question you want featured on the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes. 

In this episode, we breakdown what happens in the blue zones where people not only live to be 100 but thrive at 100+ years old. There are 5 areas in the world where there is a larger percentage of people who live healthy, happy lives. We explore these areas in this episode and important factors in day to day life that encourage health and wellness. 

This is what you'll learn in this episode:

• Where the Blue Zones are in the world
• The important factors blue zones have that not only promote health but also promote happiness and joy
• What we can start doing today to give ourselves a better chance to not only live to be 100, but thrive at 100

Here's what's on the menu:

[01:03] The definition of Blue Zones

[01:42] What are the 5 Blue Zone Regions?

[05:09] Common traits among all Blue Zone Regions

[23:20] Nutrition traits among Blue Zone Regions

[30:12] Happy hour: When is it okay to put up Xmas lights?

 

If you have a question you want featured on the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes. Eat well and live long! 

In this episode, we're addressing nutrition during activity and sports performance. Regardless if you're a competitive athlete or someone who enjoys regular/daily physical activity, there's something in this episode for everyone. 

Nick is an expert in Sports Nutrition and is a sports junkie, a "jock" so who better to break this down than the sports fanatic himself. Stay for our happy hour session where we talk about Nick and Jana's journeys and how we ended up in totally different areas of nutrition than we thought. 

Here's what's on the menu:

[3:39] Pre exercise nutrition 

[12:57] During exercise nutrition

[18:21] Does Fasted exercise speed up weight loss?

[22:21] How to calculate your sweat rate

[25:44] Post exercise nutrition

[31:31] Sports nutrition in a nutshell

[32:20] Listener question - Gym/Health Coaches vs. Dietitians and the obsession of protein

[37:30] Happy Hour!

If you have a question you want featured on the pod, sens us a message on Instagram @WTF_DoIEat. And be sure to follow the podcast so you don't miss any new episodes. 

In this episode, we break down picky eating. If you're a parent, chances are you've dealt with picky eating at some point. 

Picky eating is often times is nothing to be alarmed with. Kids will decide they no longer like a food they previously liked. As long as there are plenty of other foods they'll eat, this is not concerning. School-aged children can change their food interests based on who they spend time with at school. In this episode, Lily and Nick share their son's current eating habits and food preferences. They also want to know when they should be concerned. 

The division of responsibility breaks down the role of the parent or caregiver in eating and the role of the child. 

The parent controls what, when and where. What food is being offered, when it will be given and where (ie. home, picnic, restaurant)

The child controls what they'll eat and how much. 

Forcing and rewarding children is not recommended. 

This is what you'll learn in this episode: 

How to approach meal times with children

Things to look out for that may be signs of a bigger problem

The importance of listening to your gut 

Here's what's on the menu:

[02:59] - Tales from first time parenting and introducing new foods    [13:21] - Signs there might be a bigger problem and how to expose children to new foods.    [14:58] - Sensory and texture challenges   [27:37] - When should a parent consider supplements   [31:29] - Strategies for picky eaters during meal time   [43:51] - Happy Hour! Picky eating in dogs??   Looking for a Meal Guide to help your picky eater? Check out the link here for a 14-Day Meal Guide teaching you how to set up meals with a starch, protein and fruit/vegetable.    If you have a question you want featured on the pod, send us a message on Instagram @WTF_DoIEat. And be sure to follow the podcast so you don't miss any new episodes.

In this eposide, we break down weight loss medication. It's a hot topic in the media and has taken the weight loss industry by storm. As with anything, there are risks associated with medications and surgical interventions for weight loss. We discuss medications, how they work, and some of the risk factors. We also review other markers of health that go beyond BMI and body size from a dietitian perspective. 

This is what you'll learn in this episode:

• How weight loss medication works including the risks and side effects
• Alternative approaches to weight loss including behavior modification and lifestyle changes

Here's what's on the menu:

[01:37] The media spotlight of weight loss medications   [05:35] The history and evolution of Ozempic and it's current use   [06:15] Other weight loss meds and mechanism of action   [09:11] Potential side effects and weight regain   [10:50] A review of weight loss surgery   [12:15] Gastrointestinal side effects and further discussion of bariatric surgery for weight loss   [15:00] Importance of behavior modification, lifestyle changes, and how to sustain positive changes   [16:57] Research on physical activity, and how to engage in it effectively   [18:10] Effects of weight loss on lean body mass and bone density   [21:50] BMI and other bio markers to assess health beyond just body size   [25:35] Mental health aspect and affects of weight loss medication on the brain    [33:04] Happy hour discussion about cats    If you have a question you want featured on the pod, send us a message on Instagram @WTF_DoIEat. And be sure to follow the podcast so you don't miss any new episodes.

In this episode, we break down plant-based diets. There's a lot of talk about plant-based diets and the terminology can be confusing. 

This is what you'll learn in this episode: 

• What are plant-based diets
• The benefits and risk of plant-based diets

Here's what's on the menu:

[02:26] What is a plant-based diet?

[05:50] The benefits and risks of a plant-based diet

[10:11] Vegan/plant based manufactured foods

[11:23] How plant-based diets can be counterproductive

[13:31] “Whole food” plant-based diet

[14:14] Different types of vegetarian diets

[17:14] What is a raw vegan diet

[19:30] Recommendations for following a plant-based diet

[24:50] Happy Hour! WTF are fake belly buttons?

If you have a question you want featured on the pod, send us a message on Instagram @ WTF_DoIEat. And be sure to follow the podcast so you don't miss any new episodes. 

In this episode, we're talking about Intermittent Fasting. It's a question we get asked about as Registered Dietitians and we're breaking it down for you in this episode. 

This is what you'll learn in this episode:

• Learn what Intermittent Fasting is and why it can be beneficial
• The concerns with Intermittent Fasting
• Working out and exercising while fasting - is it really better?

Here's what's on the menu:

[01:22] The history of intermittent fasting (IF)

[04:02] The research behind intermittent fasting 

[07:03] Modern day intermittent fasting patterns

[09:47] Exercising/working out in a fasting state

[15:04] Intuitive eating and the negative mental effects of intermittent fasting

[19:46] Nick tells us about two different types of people in this world....

[24:15] "Shitfluencer of the week"

[29:59] Our "Happy Hour" segment

If you have a question you want featured on the pod, send us a message on Instagram @WTF_DoIEat. And be sure to follow the podcast so you don't miss any new episodes. 

Feeling overwhelmed by all the nutrition information out there? Join 3 Registered Dietitians, Lilia Bolgov, Jana Nicholl, and Nick Padula as they explore different nutrition topics and answer the question, "WTF Do I Eat". 

In this episode, you'll learn more about the 3 hosts of this podcast, their journey to becoming Registered Dietitians, and their food philosophy. 

This is what you'll learn in this episode:

• Learn more about the co-hosts of the podcast and their food philosphy
• Learn how each co-host became a Registered Dietitian and what brought us together to start this podcast

Here's what's on the menu in this episode:

[00:37] The manifestation of the pod

[02:02] Get to know Lily Bolgov, MBA, MS, RD and her nutrition philosophy

[07:04] Learn more about Nick Padula, MS, RD and his nutrition philosophy

[10:04] Get to know Jana Nicholl, MS, RD, IBCLC and her nutrition philosophy (hint: Cereal makes a great dinner)

Listen in and get ready to join us on this journey as we talk about all things food and nutrition. You can find us on Instagram @WTF_DoIEat. And be sure to follow the podcast so you don't miss an episode.