There are three basic components to every diet: carbs, protein, and fat. These macro nutrients that make up our food can be tracked and consumed strategically in order to optimize performance and hit goals (although it’s not necessary for success). Additionally, short-term tracking of calories and macros can help lead to a to a more balanced diet and better body composition change. In this episode we dive into why tracking calories and macros can be helpful for some, how to calculate the correct amounts for you, when to adjust, and more.    In this episode you'll learn:  Why tracking macros can be helpful  About IIFYM (if it fits your macros) and how it works  That tracking macros can help you find where you're at  Why protein is such an important macro nutrient  How protein intake affects muscle  What carbohydrates are and how they’re stored   When is the optimal time of day to eat your carbs  About carb cycling  A few different option for macro ratios  What net carbs are (usually for keto)  About fats and why your body needs them  What some side effects are of not getting enough fat  About the ideal range of dietary fat for most people  How to calculate your macros  About online calculators  About TDEE (total daily energy expenditure)  General equations for calculation macros  A few accurate ways to measure body fat percentage About the Mifflin-St Jeor equation and the Katch-McArdle equation Why it's important to not over-exercise  That it can be helpful to take a weekly average for weight How to work out your macros starting with calorie intake  What lean body mass is and how to calculate it Some myths about eating a high protein diet How to find the right amount of carbs for you  Low carb vs keto  Why cookie cutter diet models aren't effective  About portion control and how tracking can help with it  Studies:  In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. https://pubmed.ncbi.nlm.nih.gov/16002798/ Studies show that protein is by far the most filling. It helps you feel more full — with less food https://pubmed.ncbi.nlm.nih.gov/15466943/ “Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance” https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml “A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes”https://journals.humankinetics.com/view/journals/ijsnem/24/2/article-p127.xml A high protein diet can worsen kidney function for people that already have kidney disease, but it does not affect kidney function in healthy adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236074/ A meta-analysis actually concluded that high-protein is actually favorable and not detrimental to bone health. https://academic.oup.com/ajcn/article/105/6/1528/4633993 

Master Your Health Podcast

32: Calories & Macros 101

If you have stubborn body fat that won't budge, have recently lost a lot of weight and hit a plateau, or are in the bodybuilding community, reverse dieting may be an effective means to help you accomplish your goals. In this blitz episode we discuss all things reverse dieting including what exactly it is and why it can work for certain people.  We also break down multiple health benefits of effective reverse dieting, including restored metabolic health and increased energy levels/metabolism.    In this episode you'll learn:  What reverse dieting is and how it works  3 types of people reverse dieting can be effective for About metabolic adaptation  How reverse dieting can help with finding maintenance levels  About the effects of dieting on the body  What  non-exercise activity thermogenesis (NEAT) is About the leptin hormone and how it affects your appetite  Why restrictive eating can potentially lead to binge eating  Alternative ways to track progress other than the scale  How to increase calories for reverse dieting  That your baseline caloric level will change  Why everyone's experience with reverse dieting is different Where your calorie additions should ideally be coming from   Why tracking is so important for reverse dieting  About some benefits of reverse dieting  Studies:  This is from a study in 2014: “Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain…” “Metabolic adaptation to weight loss: implications for the athlete” 2014 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/   Additional studies:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/ https://www.ncbi.nlm.nih.gov/pubmed/19198647 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/ https://www.ncbi.nlm.nih.gov/pubmed/25645138 https://www.ncbi.nlm.nih.gov/pubmed/21460597 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3167663/ 

31: Reverse Dieting: Is It Right for You?

When it comes to working towards long-term fat loss, it can be frustrating if you don’t have the tools and knowledge to set yourself up for success. In this episode, we dive into all things fat loss including common obstacles that can inhibit it, and healthy ways to achieve and optimize fat loss goals. We also cover what the difference is between weight loss vs fat loss, how stress plays a role, and so much more that will help give you an edge when it comes to losing fat safely and feeling your best.     In this episode you’ll learn:  Healthy ways to measure your success when it comes to fat loss  About why eating in a moderate calorie deficit is crucial for fat loss  Why you don’t want to eat too low calorie  That basal metabolic rate and total daily energy expenditure are important if you’re tracking macros and calories  What basal metabolic rate means  Why tracking calories and macros is helpful for long-term weight loss  Start tracking everything that makes you feel good, bad, etc.  About portion control and its role in fat loss  Why eating less refined foods and more whole foods is critical to healthy weight loss  About the 80/20 rule and how it can be helpful  Why eating fat doesn’t make you fat  Why a “sad” salad is not nearly as effective as a more filling salad  Some healthy fats to incorporate into your routine  That it’s critical to eat plenty of protein, produce, and fiber throughout the day  Why it’s better to eat fruit after your workout and veggies at all times of the day  Why a nutrition plan is so much more effective than a short-term, restrictive diet plan  About obesogenic environments and why they can make it more difficult to maintain a healthy weight  Tips for how to overcome an obesogenic environment About compensatory physiological adaptations and how they affect your hunger levels Why it’s critical to properly adjust your calorie levels as you lose weight  The difference between tracking body composition and tracking weight  That chewing your food is crucial for breaking down your food and healthy digestion What nutrient timing is and how it can help optimize weight loss  That stress can play a huge role in multiple aspects of your health  Tips for maintaining healthy insulin levels  That maintaining hormone levels is imperative to healthy fat loss  What xenoestrogens are and how they can affect hormone levels and weight  Ways to avoid leptin sensitivity  About hunger hormones like ghrelin and neuropeptide Y and ways to optimize them  Why sugary drinks like fruit juices are not helpful for weight loss  About intermittent fasting to help with fat loss  Ways to address and optimize gut health  That the supplement glutamine can be helpful  Why choosing smaller plates and silverware can be helpful with portion control  That sprinting is extremely effective for fat loss  References:  If you need help with calculating macros/calories, contact Chris here: Chris Rocchio on Instagram | masteryourhealth.net  Master Your Health Episode:  Things Preventing You From Reaching Your Goals (Stress)  Gut health pt 1  Gut Health pt 2 w Mary Pardee  How to Set the Stage for Better Sleep       Products:  Oura sleep tracking ring  Sources:  “Diets w/ a lot of ultra-processed-foods caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet.” https://osf.io/preprints/nutrixiv/w3zh2 Feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultra processed foods w with a higher risk of all-cause mortality. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2723626  “Dieting: proxy or cause of future weight gain?”  2015 https://www.ncbi.nlm.nih.gov/pubmed/25614200 “Dieting and restrained eating as prospective predictors of weight gain” 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/ “Physiological adaptations to weight loss and factors favouring weight regain” 2015 https://www.nature.com/articles/ijo201559 “Weight loss, weight maintenance, and adaptive thermogenesis” 2013 https://academic.oup.com/ajcn/article/97/5/990/4577235 “Effect of physical activity on weight loss, energy expenditure, and energy intake during diet induced weight loss.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/23804562 “Eating slowly led to decreases in energy intake within meals in healthy women.” https://www.ncbi.nlm.nih.gov/pubmed/18589027 “Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1.” 21010 https://www.ncbi.nlm.nih.gov/pubmed/19875483 “Increased chewing reduces energy intake, but not postprandial glucose and insulin, in healthy weight and overweight young adults.” 2019 https://www.ncbi.nlm.nih.gov/pubmed/29767425 “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” 2013 https://academic.oup.com/ajcn/article/97/4/728/4577025 “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24299050 “Pre- versus post-exercise protein intake has similar effects on muscular adaptations” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ “International society of sports nutrition position stand: nutrient timing” 2017 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4 One study found leptin levels in obese patients were 4x higher than those at normal weight https://www.ncbi.nlm.nih.gov/pubmed/8532024/ Glutamine has been shown to be a promising therapeutic approach to stimulating insulin secretion in obesity and type 2 diabetes patients. https://www.ncbi.nlm.nih.gov/pubmed/19056578 Glutamine can reduce Firmicutes by balancing out the ratio between them and another class of bacteria, Bacteroidetes, which in turn can also decrease the amount of ghrelin and leptin-mimicking secretions that come from this class of bacteria. https://www.ncbi.nlm.nih.gov/pubmed/2593349 

30: 16 Science-Backed Tips for Sustainable Fat Loss

You’re probably familiar with the bright, multi-colored packets of sweetener placed on the table at restaurants, but do you actually know what they are? Oftentimes these packets are filled with artificial sweeteners that can have a wide range of pros and cons, depending on which you choose. In this episode, we take a deep dive into the research behind 8 non nutritive artificial sweeteners that the FDA has deemed, “generally recognized as safe” and analyze both sides of the argument so that you can make the best decisions for you, in addition to sharing tips on for sugar cravings and ways to sweeten your food more naturally.   In this episode you’ll learn:  -About different names for artificial sweeteners like NNS (non-nutritive sweeteners) and NAS (non caloric artificial sweeteners or non caloric high intensity sweeteners) -About neotame  -That artificial sweeteners have a more intense sweetness than table sugar  -Which 8 non-nutritive sweeteners the FDA lists as generally safe for humans -How the FDA determines an artificial sweetener as safe  -How randomized control trials and observational studies are executed  -About some different types of scientific trials and why certain ones are more reliable than others -That artificial sweeteners have been shown in some studies to help with weight loss  -Why it’s so important to know who is funding a study and what their interests may be  -Why artificial sweeteners may be throwing off the balance of your body and metabolic processes  -About some negative effects of artificial sweeteners shown in rat studies -How the brain how been shown to react to artificial sweeteners compared to sugar  -About how some artificial sweeteners may affect obesity and diabetes -How artificial sweeteners play a role in cravings  -What metabolic disease is   -About Saccharin aka Sweet N Low and Aspartame and studies that have explored their possible link to cancer risk   -How artificial sweeteners have been shown to affect gut health in mice and humans  -That aspartame may affect cognitive function  -About the artificial sweetener acesulfame K and what some mice studies have shown   -Some studies on Sucralose aka Splenda and what they’ve found  -Why you may not want to bake with Sucralose aka Splenda or use it in high heat cooking -About Saccharin aka Sweet N Low  -That neotame is a variation of aspartame  -Which artificial sweeteners are best if using in for high heat  -About the sneaky reason neotame often isn’t required to be labeled in products  -About steviol glycosides aka stevia  -Why stevia extract drops and powder are safer than the whole leaf itself  -About the sweetener Luo Han Guo aka monk fruit extract and how it’s made  -That Monk Fruit gets its sweet flavor from antioxidants called mogrosides -About sugar alcohols such as xylitol, sorbitol, and erythritol and their possible benefits  -That sugar alcohols may actually have a prebiotic effect -About some of Amanda and Chris’ favorite ways to sweeten food and drinks like maple syrup, honey, dates, and more  -Some benefits of using honey in moderation  -Tips for reducing sugar cravings  -That Glutamine may help with sugar cravings  -About personalized nutrition  -Why it’s so important to listen to your own body and adapt your diet accordingly  References:  Detox Episode: Understanding Detoxification & Natural Ways to Support the process with Tyler Jean   https://masteryourhealth.net/episode-15-understand-detoxification-natural-ways-to-support-the-process-with-tyler-jean/  Studies:  “Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” https://www.ncbi.nlm.nih.gov/pubmed/22301929 “Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects.” 2002 https://www.ncbi.nlm.nih.gov/pubmed/12324283 Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929 “Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies.” https://www.ncbi.nlm.nih.gov/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+meta-analysis+of+randomized+controlled+trials+and+prospective+cohort+studies. “Does low-energy sweetener consumption affect energy intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf “The effects of water and non‐nutritive sweetened beverages on weight loss during a 12‐week weight loss treatment program” 2014 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20737 “A review of the effectiveness of aspartame in helping with weight control” 2006 https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2006.00564.x “Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” 2012  https://www.ncbi.nlm.nih.gov/pubmed/22301929 “Sweetness and food preference.” 2012 https://www.ncbi.nlm.nih.gov/pubmed/22573785 Less secretion of hormones that regulate satiation and glucose balance https://www.ncbi.nlm.nih.gov/pubmed/22561130 https://www.ncbi.nlm.nih.gov/pubmed/20060008 https://www.ncbi.nlm.nih.gov/pubmed/15111986/ Two studies used MRI scans to measure the brain’s reaction to different solutions: https://www.ncbi.nlm.nih.gov/pubmed/22583859 https://www.ncbi.nlm.nih.gov/pubmed/22178008 “Artificial sweeteners as a sugar substitute: Are they really safe?” 2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/ “Non-nutritive sweeteners: evidence for benefit vs. risk.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/24345988 “Artificially sweetened beverages--do they influence cardiometabolic risk?” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652 “Non-nutritive sweeteners: review and update.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/23845273 “Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.” 2103 https://www.ncbi.nlm.nih.gov/pubmed/2385026 “Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans.”  https://www.ncbi.nlm.nih.gov/pubmed/27129676 “Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans.” https://www.ncbi.nlm.nih.gov/pubmed/27129676 “Nonnutritive Sweeteners in Weight Management and Chronic Disease: A Review.”  https://www.ncbi.nlm.nih.gov/pubmed/29570245 “Effect of the artificial sweetener, sucralose, on gastric emptying and incretin hormone release in healthy subjects.” https://www.ncbi.nlm.nih.gov/pubmed/19221011 “Effect of the artificial sweetener, sucralose, on small intestinal glucose absorption in healthy human subjects.” https://www.ncbi.nlm.nih.gov/pubmed/20420761 “Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects.” https://www.ncbi.nlm.nih.gov/pubmed/21245879 “Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/23850261 “Artificially sweetened beverages--do they influence cardiometabolic risk? 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652 “Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.” 2103 https://www.ncbi.nlm.nih.gov/pubmed/23891579 “Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929 “First Experimental Demonstration of the Multipotential Carcinogenic Effects of Aspartame Administered in the Feed to Sprague-Dawley Rats” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1392232/ “NTP report on the toxicology studies of aspartame in genetically modified and N2-deficient mice and carcinogenicity studies of aspartame in genetically modified mice (feed studies).” https://www.ncbi.nlm.nih.gov/pubmed/18685711 “Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.” https://www.ncbi.nlm.nih.gov/pubmed/16985027 “Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.”            https://www.ncbi.nlm.nih.gov/pubmed/23891579 Aspartame and Risk of Cancer: A Meta-analytic Review 2013 https://www.researchgate.net/publication/263431436_Aspartame_and_Risk_of_Cancer_A_Meta-analytic_Review “EFSA’s toxicological assessment of aspartame: was it even-handedly trying to identify possible unreliable positives and unreliable negatives?” https://archpublichealth.biomedcentral.com/articles/10.1186/s13690-019-0355-z “Artificial Sweeteners and Cancer” https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet Nature - “Artificial sweeteners induce glucose intolerance by altering the gut microbiota.” https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=2ahUKEwiTy7vMsITpAhWgHTQIHaF7BGAQFjABegQIBRAB&url=https%3A%2F%2Fgenie.weizmann.ac.il%2Fpubs%2F2014_nature.pdf&usg=AOvVaw3BmRT9_sSZe59U1zmUtYFt “Neurobehavioral Effects of Aspartame Consumption” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617129/ “Neurophysiological symptoms and aspartame: What is the connection?” 2018 https://www.ncbi.nlm.nih.gov/pubmed/28198207 “The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/ There are several studies in rodents showing altered gut bacteria: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522834/pdf/fphys-08-00487.pdf https://www.ncbi.nlm.nih.gov/pubmed/28587159 When heated, Splenda was found to degrade and release harmful chloropropanols at high temperatures: https://www.ncbi.nlm.nih.gov/pubmed/24219506 http://www.scielo.br/pdf/eq/v34n4/a02v34n4.pdf 2013 Study - Steviol Glycoside, as well as stevioside and rebaudioside A (similar sweeteners) are not genotoxic. https://www.sciencedirect.com/science/article/pii/S0278691512007533?via%3Dihub According to a 2009 study, monk fruit gets its sweetness from antioxidants. The study found monk fruit extract has the potential to be a low-glycemic natural sweetener. https://pubmed.ncbi.nlm.nih.gov/21351724/ A 2013 study concluded that mogrosides may help reduce oxidative stress. Now it’s not certain if the monk fruit sweetener has the same benefits but the study shows monk fruit’s potential https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854338/ Long term human study on xylitol found no adverse effects other than GI distress, which dissipated after a couple months https://www.sciencedirect.com/science/article/pii/0308814685901177 The GI distress mostly comes from fermentation of the SAs by gut bacteria, which can cause gas and bloating https://www.ncbi.nlm.nih.gov/pubmed/24336061 http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf Doesn’t seem to bring about the possible metabolic confusion we discussed earlier, but lacking studies http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf https://www.ncbi.nlm.nih.gov/pubmed/22832597 https://www.ncbi.nlm.nih.gov/pubmed/21765599 https://www.ncbi.nlm.nih.gov/pubmed/21434778 A few studies indicate that sugar alcohols may have a prebiotic effect. https://www.ncbi.nlm.nih.gov/pubmed/4076932 “Intake of artificially sweetened soft drinks and risk of preterm delivery: a prospective cohort study in 59,334 Danish pregnant women.” 2010 https://www.ncbi.nlm.nih.gov/pubmed/20592133 “Association between intake of artificially sweetened and sugar-sweetened beverages and preterm delivery: a large prospective cohort study.” 2012 https://www.ncbi.nlm.nih.gov/pubmed/22854404 “Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.”    https://www.ncbi.nlm.nih.gov/pubmed/23891579 Additional Studies/Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737213/ https://www.sciencedirect.com/science/article/pii/S0278691518308780 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670679/ https://www.ncbi.nlm.nih.gov/pubmed/?term=sucralose+metabolism+and+pharmacokinetics+in+man https://academic.oup.com/nutritionreviews/article/74/11/670/2281652 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017827/  https://academic.oup.com/nutritionreviews/article/74/11/670/2281652 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/ 

29: Artificial Sweeteners -- Are They Safe?

Everyone has different goals for themselves in life, whether they’re fitness/health related or not, and that’s a great thing! However when it comes to accomplishing goals there are many obstacles that can get in the way and delay progress. The good news is that there are also plenty of strategies to help combat these obstacles and set yourself up for success so that you can focus on what you want to achieve. In this episode we share 11 things that could be getting in the way of your goals, from everything to chronic stress, sleep, self-sabotage, and more. In this episode you’ll learn:  About the difference between acute and chronic stress and how it can affect your goals  That too much cortisol in your blood can lead to issues like weight gain About insulin and the role it plays in the body  How stress can be linked to food cravings  Why it’s crucial for muscle gain to also know when to rest  That inadequate sleep could be getting in the way of your goals  About what sleep variability is and why it’s important  Why it’s beneficial to go to sleep and wake up at the same time everyday  Strategies to handle a lack of social support when it comes to accomplishing your goals  Ways to help find a strong support system to support your goals  How the all or nothing mentality/perfectionism can get in the way Why having a plan is critical to success  That it's important to set specific and achievable goals  Why it helps to physically write down your goals  About the balance between having a workout variation but still sticking with your programs  Ways to help balance eating varied nutrient-dense whole foods and not going overboard About the importance of not relying solely on supplements for nutrients  How a bad environment can get in the way of your goals and how a positive environment can help That it’s crucial to check your ego in order to achieve your goals  About self-sabotage and how it could be getting in the way  Why you shouldn’t allow distractions to impair your progress   References: Sleep episode - https://masteryourhealth.net/episode-19-how-to-set-the-stage-for-better-sleep/  Podcast library - https://masteryourhealth.net/podcast/

28: Things Preventing You From Reaching Your Goals

While of course living an 80/20 or even 90/10 lifestyle leaves room for the occasional processed treat that may contain a few additives, it is important to know what is in the food that you eat on a regular basis and how it can affect you. When you take the time to thoroughly read all of the ingredients on a food label, how many of the words that you see are familiar, or that you can even pronounce? In this episode, we break down some of the most common food additives, how the scientific community classifies them, and what you should know about how they can affect the human body.   In this episode you’ll learn: -What artificial flavors are and how they affect your body  -About preservatives and why companies opt to use them  - How artificial flavors are made  - About Diacetyl, the products it is used in, and how heat affects it  - That flavored popcorn can have high amounts of Diacetyl   - How Amanda and Chris make homemade popcorn - What monosodium glutamate (MSG) is and how it can affect the body  - About artificial food coloring and its common uses and effects - About a few  common foods that have artificial food coloring  - Details on some of the main artificial colors to look out for: red #40, blue #1, yellow #5 and #6, caramel color  - How artificial food colors can affect your genes  - What the FDA stamp of approval means  - About caramel color and it’s possible health effects  - That artificial food colorings can promote hyperactivity in some - About the link between food dyes and hyperactivity in children  - That there are some healthier choices when it comes to choosing sweets - That food coloring may affect ADHD symptoms in children  - What it means when an artificial food dye crosses the blood/brain barrier  - How the EU handles artificial food coloring in their products  - How the elimination diet can help if you want to test how additives affect you  - About the preservative propionate and how it may affect blood sugar levels, insulin sensitivity, and more  - How the additives sodium nitrate and nitrite are made, what they’re commonly in, and how they can affect the human body -  About sulfites and their link with asthma  - About the common preservatives BHA and BHT and how they have been shown to affect the human body - How packaging additives like bisphenol can affect food and in turn, your body  - What BPS is compared to BPA  - Why it’s better to avoid heating items that contain BPS and BPA  - About products that commonly contain phthalates and why you may want to avoid them  - Some common prefixes for parabens to look for    Studies: For Diacetyl (2,3-butanedione) Amended bill: https://www.congress.gov/bill/110th-congress/house-bill/2693 References:  https://pubmed.ncbi.nlm.nih.gov/20662421/ https://www.researchgate.net/publication/45387392_Emission_of_Diacetyl_23_butanedione_from_Natural_Butter_Microwave_Popcorn_Butter_Flavor_Powder_Paste_and_Liquid_Products https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499850/ https://www.ncbi.nlm.nih.gov/pubmed/12490137 https://www.ncbi.nlm.nih.gov/pubmed/?term=Inhalation+dosimetry+of+diacetyl+and+butyric+acid%2C+two+components+of+butter+flavoring+vapors https://pubmed.ncbi.nlm.nih.gov/18940962/?from_single_result=Inhalation+dosimetry+of+diacetyl+and+butyric+acid%2C+two+components+of+butter+flavoring+vapors&expanded_search_query=Inhalation+dosimetry+of+diacetyl+and+butyric+acid%2C+two+components+of+butter+flavoring+vapors https://pubmed.ncbi.nlm.nih.gov/18474946/ https://pubmed.ncbi.nlm.nih.gov/18227102/   For MSG: https://www.ncbi.nlm.nih.gov/pubmed/5778021 https://www.ncbi.nlm.nih.gov/pubmed/19571220 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2610632/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583269/ https://www.ncbi.nlm.nih.gov/pubmed/22894833 https://www.ncbi.nlm.nih.gov/pubmed/9215242   Food Coloring https://www.ncbi.nlm.nih.gov/pubmed/23026007 https://www.ncbi.nlm.nih.gov/pubmed/20551163 https://www.ncbi.nlm.nih.gov/pubmed/15613992 https://www.ncbi.nlm.nih.gov/pubmed/2824305 https://www.ncbi.nlm.nih.gov/pubmed/2160137 https://www.ncbi.nlm.nih.gov/pubmed/19095036 https://www.ncbi.nlm.nih.gov/pubmed/26364875 https://www.ncbi.nlm.nih.gov/pubmed/22176942 International Agency on the Identification of Carcinogenic Hazards to Humans: Agents Classified by the IARC Mongraphs, Volumes 1-125   Preservative Sources: https://www.ncbi.nlm.nih.gov/pubmed/31019023 https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2011.2392 https://ntp.niehs.nih.gov/ntp/roc/content/profiles/butylatedhydroxyanisole.pdf   https://link.springer.com/chapter/10.1007%2F978-1-4615-9561-8_15 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462476/ https://ntp.niehs.nih.gov/publications/reports/tr/100s/tr150/index.html https://academic.oup.com/toxsci/article/53/2/278/1650414 Encyclopedia of Food Safety p 452 - 474 https://www.ncbi.nlm.nih.gov/pubmed/3899519 https://www.ewg.org/release/new-guide-warns-dirty-dozen-food-additives   For BPA & BPS https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816743/ https://www.sciencedirect.com/science/article/pii/S2214750017300732 

27: Common Food Additives - Should You Avoid Them?

There are so many great ways to exercise, but sprinting is one of the best when it comes to bang-for-buck and optimizing the time you spend working out. Sprinting is an alternative that can help you maintain a solid level of fitness, even if you don’t have access to a gym- plus there are a ton of health benefits from it. In this episode, we discuss the many health benefits of sprinting, why it’s so efficient, specific details on how you can incorporate it in your routine, and more.    In this episode you’ll learn:  Why sprints are one of the most effective exercises you can do  About the difference between LISSC (Low Intensity Steady State Cardio) and HIIT (High Intensity Interval Training) How interval training works  About how to find the best work to rest ratio and intensity levels for you How sprints compare to steady state cardio  About EPOCH (Excess Post Exercise Oxygen Consumption) or after-burn (the amount of energy you burn after a workout  How cortisol can affect appetite  About the difference between anabolism and catabolism  Why sprints are one of the most bang-for-your-buck exercises  How many times a week to sprint if you’re just starting out About Amanda’s go-to pyramid run (details below) That sprinting leads to better body composition  Why sprinting has a much greater effect in reducing belly fat than more moderate forms of exercise like aerobic training which is like steady state cardio That there are 3 mechanisms behind the fat loss effects of sprint training - EPOCH, reduced appetite, and increased fat burning  That starting with stationary bike sprints is another good option  About the Wingate protocol About descending distance protocol  About some explosive HIIT moves that you can do if you aren’t able to sprint outdoors Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763312/ https://www.researchgate.net/publication/51575623_Repeated-Sprint_Ability_Part_II_Recommendations_for_Training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465984/ https://www.ncbi.nlm.nih.gov/pubmed/22710610 https://www.ncbi.nlm.nih.gov/pubmed/22720138 https://www.ncbi.nlm.nih.gov/pubmed/27806634 Pyramid Workout: 3min run, 1 min rest, 2 min run, 1 min rest, 1 min sprint, 1 minute rest, (30 sec sprint, 30 sec rest X 4) (so ending with 4 30 second sprints) 

26: The Science Behind Sprinting and How It Can Help Optimize Your Workout

Whether you’re sick or not, having proper immune support and health is imperative to putting you in a better place to handle stress, sickness, or anything that life throws your way. There is a lot going on in the world right now, and while we certainly don’t have the answers or a cure for Coronavirus, we do have science based studies that show there are ways to help reduce cortisol levels and support your immune system. In this episode we take a deep dive into all things immune-related and share our best research-backed tips to help you stay healthy and feel your best!  In this episode you’ll learn:  Why smoking cigarettes or vaping nicotine can negatively impact your immune system  Why it’s important to support your immune system with a wide variety of healthy foods, especially fruits and vegetables  That acute (moderate to vigorous intensity) exercise is beneficial to the immune system  That obesity and chronic inflammation can have an impact on immune function  Why it’s so important to drink alcohol in moderation, especially when it comes to immune health  How alcohol can negatively affect different aspects of your health  Why it's important for immune function to find healthy ways to minimize chronic stress  A few ways Amanda and Chris deal with stress  About some supplements that have been shown to help promote relaxation and reduce cortisol (Magnesium, Ashwagandha, B Complex, Reishi, Omega 3, GABA, 5HTP, Theanine, Cava, Valerian Root, Lemon Balm) The role caffeine can play in stress and immune health  Why maintaining connection with others is helpful for reducing cortisol levels  How activities like chewing gum and listening to music can help with stress  That quality sleep is crucial to preventing and fighting viruses Why maintaining a healthy gut is imperative to nutrient absorption and immune health That spending time outside can help your body synthesize vitamin D and help reduce the likelihood of you getting sick  About some foods that contain high amounts of vitamin D  How immune strength changes as you get older  About the lack of connection between weather and increased risk of sickness  That certain herbs can have antiviral properties and immunostimulatory effects  References:  Nicotine increases cortisol levels, while reducing B cell antibody formation and T cells' response to antigens: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352117/  A study in the American Journal of Medicine showed that moderate exercise reduced incidents of the cold: https://www.amjmed.com/article/S0002-9343(06)00782-0/fulltext Epidemiologic studies consistently show decreased levels of inflammatory biomarkers in adults with higher levels of physical activity and fitness, even after adjustment for potential confounders such as BMI: https://www.sciencedirect.com/science/article/pii/S2095254618301005 High exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk: https://www.sciencedirect.com/science/article/pii/S2095254618301005 Strong evidence indicating that excess fat stores negatively impact immune function and defense from viruses or parasites in obese individuals: https://www.ncbi.nlm.nih.gov/pubmed/22414338  This study shows that there’s a positive feedback loop between local inflammation in fat tissue and altered immune response, and both of these contribute to the development of related metabolic complications: https://www.ncbi.nlm.nih.gov/pubmed/22429824 Alcohol consumption does not have to be chronic to have negative health consequences: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/ Sleep strengthens T-cells, which are a type of immune cells that fight against regular pathogens: https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate Meditation, breathing into diaphragm, yoga, mindfulness: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X https://www.sciencedirect.com/science/article/abs/pii/S1555415516001732 Supplements: https://www.ncbi.nlm.nih.gov/pubmed/19865069  Exercise: https://www.ncbi.nlm.nih.gov/pubmed/12672148  Chewing gum may help lower cortisol levels: https://www.sciencedirect.com/science/article/abs/pii/S0195666312000943 Spend time with friends and family: https://www.ncbi.nlm.nih.gov/pubmed/10941275 Physical touch reduces salivary cortisol and increases oxytocin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/  https://www.ncbi.nlm.nih.gov/pubmed/19027101 Laughing: https://www.ncbi.nlm.nih.gov/pubmed/12652882  A 2010 randomized, double-blind, placebo-controlled trial published in the American Journal of Clinical Nutrition showed that vitamin D helped reduced your likelihood of developing the flu: https://www.ncbi.nlm.nih.gov/pubmed/20219962 Georgetown University Medical Center researchers found that sunlight, through a mechanism separate than vitamin D production, energizes T cells that play a central role in human immunity: https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/  Herbs: https://www.ncbi.nlm.nih.gov/pubmed/11399518 

25: Science-Backed Ways to Support Your Immune System

Creating new habits and breaking old ones can be a difficult journey, especially if you don’t have the right tools and information to support you along the way. Sohee Lee, who has an M.S. in Psychology from Arizona State University, is a Certified Strength & Conditioning Specialist and a Certified Sports Nutritionist, is a pro when it comes to fitness, nutrition, and tips for successfully creating new habits and breaking old ones. In this episode, Sohee shares about her experience with nutrition and fitness, why learning to manage your habits plays such an important role in reaching goals, tips to make new habits last long-term, and so much more.  In this episode you’ll learn: How Sohee got into online coaching  What some of the most common mistakes are when it comes to creating new habits  Why it’s important to understand how behavior change works  Why it’s important to not try and change too many things at once  About the flat tire analogy  How to start with small steps towards big change Why moderation is more effective than drastic measures  About habit stacking is and how it works  Why repetition is key to adopting a new habit  About how accessibility plays a role in breaking habits  Why it’s important to take advantage of times of high motivation when it comes  About some of the biggest mistakes people make when it comes to their training routine  Why it’s best to stick with one program consistently rather than trying multiple different kinds in a short period of time About the importance of knowing the difference between feeling muscle strain and actual pain  That having a spotter can be extremely helpful when lifting  That focusing on upper body in the gym is just as important as lower body  Why combining outcome goals and performance can be an effective tool  About some goals Amanda, Chris, and Sohee have set for themselves  Which exercises are some of Sohee’s favorites About Sohee’s experience with Anorexia and how it changed her relationship with food and fitness  Why it’s crucial to not deprive yourself of food that satisfies you  Connect with Sohee: @soheefit | Lift with Sohee 

24: How to Make New Habits Actually Stick with Sohee Lee, MS, CSCS*D, CISSN

Hormones play such an important role when it comes to overall health and quality of life, but how much do we really know about them? Dr. Carrie Jones is a Naturopathic Physician with a Master's in Public Health who has over 12 years of experience in the field of functional and integrative medicine. She is a functional medicine women's health and hormone doctor who believes in the importance of both men and women understanding their hormones in a simplified manner so they can feel more empowered to take control of their own health. In this episode, we dive into what hormone imbalances actually mean, how they can affect the body, which lifestyle changes can help prevent them, and so much more.  In this episode you’ll learn:  How Dr. Carrie got into women’s health  Why studying hormones is becoming more and more popular  About the deal with estrogen and how it can affect the body  Why men need estrogen too About the relationship between estrogen and progesterone  What estrogen dominance is  About some symptoms of estrogen dominance  Symptoms of high estrogen in men  Why deep sleep is so important for men’s testosterone levels About how Dr. Carrie likes to detox and rebalance hormones   Which supplements can help with hormone imbalances  How antibiotics can affect your microbiome and hormones  About some ways alcohol can affect how your body functions  How hormone imbalances affect women in menopause  About estrogen replacement therapy and who can benefit from it What you need to know about estrogen replacement therapy and it’s possible ties to breast cancer  When testosterone replacement can be helpful for men  All about cortisol and how it affects your entire body  Why sunlight early in the morning, movement are crucial for Cortisol Awakening Response  How you can help your cortisol fall at night for a good night’s sleep  About Dr. Carrie’s nighttime routine  That wifi at night may affect your circadian rhythm  How overtraining can affect your sleep  Where to find her: @dr.carriejones | dutchtest.com 

23: Breaking Down Hormonal Health with Dr. Carrie Jones

Gut health is so crucial to a properly functioning body and feeling your best. Dr. Mary Pardee is a Naturopathic Medical Doctor and a Certified Functional Medicine Doctor who specializes in integrative gastroenterology and hormone balancing in Los Angeles, California. She is the founder of modrn med, a telemedicine and virtual wellness company that provides concierge medical and health services to clients across the world from the comfort of their homes. In this episode, we break down all things gut health and take a deep dive into what causes gut issues like leaky gut, SIBO, & more and how you can treat and prevent them.  In this episode you’ll learn: About how Mary got into naturopathic medicine  Some common gut health issues Mary sees on a regular basis  What functional bowel disorders are and about some common symptoms About irritable bowel syndrome (IBS) and some different forms of it  What SIBO is (small intestinal bacterial overgrowth)  About what causes SIBO  About why gas and discomfort is a symptom of SIBO  About Migrating Motor Complex MMC  How snacking can affect your gut health  About how fasting 12 hours overnight can affect your health  About how your immune system directly relates to gut health  About the role cortisol plays in your immune system  About why your mental health is just as important as your physical health  About SIFO (small intestinal fungal overgrowth)  About how you can test for SIBO  About probiotics and how they affect your gut Why veggies, fermented foods, and herbs are so great for gut health  The deal with intestinal permeability, A.K.A. "leaky gut” That NSAIDs like Advil can damage the intestinal lining  Mary’s advice for food sensitivities  Why Mary recommends a low FODMAP diet for SIBO and IBS  About fecal microbiota transplants (FMT) and how they can help with Crohns and ulcerative colitis  About Glutamine and how it can help fuel your colon  Why it’s so important to chew your food properly  About what acid reflux is The role stomach acid plays in acid reflux  What Hypochlorhydria is  About some antimicrobial herbs and why they work References: Gut Health Course: www.onecommune.com/gut | @dr.marypardee |  modrnmed.com | facebook   DAY 2 TEST |  INNER BALANCE DEVICE by heart math 

22: Gut Health Part 2 with Dr. Mary Pardee

Whether you have diabetes or not, you definitely don't want to miss out on what Robby and Cyrus have to share about their experience eating fruit with type I diabetes! Cyrus Khambatta and Robby Barbaro co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and have helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise. In this episode we discuss what exactly diabetes is, and how their experience on this low-fat, plant-based, whole-food diet has changed their relationship with fruit.  Robby Barbaro, MPH graduated from the University of Florida and is the cofounder of Mastering Diabetes and Amla Green. Robby was diagnosed with type 1 diabetes at the age of 12 and has been living this lifestyle since 2006. In that time, while eating pounds of fruit every day, his HbA1c value has never exceeded 6.4%, and his blood glucose has been stable and easy to manage. Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002.  In  this episode you’ll learn:  -About Robby’s experience being diagnosed with type I diabetes  -The difference between prediabetes, type I diabetes, and type II -About their experience on a plant-based ketogenic diet  -How Robby’s insulin sensitivity changed on a fruit based diet  -The deal with fructose consumed on a fruit based diet  -About Cyrus’ story being diagnosed with type I diabetes, Hashimoto's hypothyroidism, and Alopecia  -What insulin resistance is actually caused by  -About the connection between obesity and diabetes  -About why the ketogenic diet makes you more insulin resistant  -Why eating low fat can help with diabetes but doesn’t help with processing carbs  -About how to introduce more carbs after being on a ketogenic diet  -Which fruit has the highest glycemic index  -About how fruit juice affects blood glucose levels  -How a whole food plant based diet affects athletic performance and recovery -Why it’s important to take supplements on this diet  -Why carbs are crucial to recovery after a workout  -About the optimal omega 6 to omega 3 ratio  -Why intermittent fasting can be a great tool  -Why moving your body daily is so important  -About why documenting food intake is so important for those with diabetes  -How insulin can affect your brain function and possibly be tied to Alzheimer’s and dementia -What it means to reverse type II diabetes  -How intermittent fasting works with the risk of hypoglycemia  masteringdiabetes.org | Mastering Diabetes Podcast | Recipes

21: Why a High Carb, Whole Food Diet May Be A Solution to Diabetes

The gut is one of the most influential organs; it supports almost all of your body’s functions by breaking down food and absorbing the nutrients you need. When it comes to overall health, the gut plays a crucial role in how the rest of your body functions. In this episode, we begin to break down the ins and outs of gut health, how you can optimize it, and why it’s so important.    In this episode you’ll learn: What exactly the gut is  About how often you should be going to the bathroom daily  About the GI system and how it functions The importance of the microbiome in your GI tract  How your gut supports your immune system Why it’s so important to have a balance of good bacteria and bad  How the gut influences the brain Why stress can cause GI problems  Why the Vagus nerve is so important to gut health  How the gut is tied to serotonin levels  How gut microbes make short chain fatty acids and what they do  That low levels of BDNF are linked the depression and anxiety  How gut biome can affect decision making  How probiotics and gut health can affect your mood  Why it’s so important to make sure you get a diverse probiotic  How antibiotics can be helpful and why it’s important to be selective about when you take them  Why it’s important to rebuild the good bacteria after antibiotics  What prebiotics are What probiotics are Which foods can help support a healthy gut  How NSAIDs like Ibuprofen can affect gut health Why recovery after a workout is tied to gut  About resistant starches and why it’s important to let your carbs cool before eating them  That omega 3’s help reduce inflammation in the body and gut Why you should always chew your food fully  How digestive enzymes can be helpful  About the role sleep plays in gut health What to look out for in processed foods  How alcohol can affect your gut  Ingredients to watch out for in processed meats Which foods have been shown to have anti inflammatory benefits  Studies:  Microbiome and Gut Dysbiosis: https://www.ncbi.nlm.nih.gov/pubmed/30535609 One study in humans found that people with IBS or Crohn;s disease had reduced vagal tone, meaning the function of the vagus nerve was impaired: https://www.ncbi.nlm.nih.gov/pubmed/25207649 Up to 90% of serotonin is produced in the gut. (Some of this is produced by the microbes Cándida, streptococcus, escherichia, & enterococcus) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/ Do your gut microbes affect your brain dopamine? https://www.ncbi.nlm.nih.gov/pubmed/31098656 Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy foods. https://www.ncbi.nlm.nih.gov/pubmed/27169834 Butyrate, neuroepigenetics and the gut microbiome: Can a high fiber diet improve brain health? https://www.ncbi.nlm.nih.gov/pubmed/26868600 Resistant starch: impact on the gut microbiome and health https://www.sciencedirect.com/science/article/pii/S0958166919301077d 

20: Intro to Gut Health Part 1

What’s sleep got to do with it? Everything! Getting a good night of quality sleep can make all the difference in your day. Similar to how a morning routine can help set you up for success, prioritizing your sleep with a nighttime routine is just as important. In this episode we break down everything from the effects of inadequate sleep, to the benefits of REM sleep, and even tips to help you achieve it.    In this episode you’ll learn:  Why getting a good night of sleep is so important  About the 4 stages of a REM sleep cycle and how one cycle takes  What REM sleep is  Why a 90 minute nap can be beneficial  About the possible connection between depression and sleep  How deep, REM sleep is different from other types of sleep  About how getting too little sleep has been linked to increased risk of death How sleep deprivation has been linked to to insulin sensitivity About the tie between obstructive sleep apnea and other health problems like type 2 diabetes and obesity  About the correlation between quality of sleep and appetite  About how sleep can affect memory retention How getting inadequate/lack of sleep can cause inflammation in the body  About the link between sleep deprivation, child obesity and obesity later in life  About how lack of sleep has been linked to higher disease risk  What exactly obstructive sleep apnea (OSA) is  Tips to set yourself up for a good night of sleep How blue light can affect your sleep and how blue light blocking glasses can help  That drinking caffeine in the late afternoon can still affect your quality of sleep  Why working out earlier in the day may help you sleep better  About mouth taping and how it may help encourage more nasal breathing and REM sleep  About Amanda’s nighttime routine About Chris’s nighttime routine  Tips for late night snacking References from the episode:  Blackout curtain:  https://www.amazon.com/gp/product/B016ZMJE1C/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 https://www.amazon.com/gp/product/B00E4OIWRG/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 Noise machine:  https://www.amazon.com/gp/product/B076F2JKYC/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1   Studies:  -This study concluded that people reporting consistently sleeping 5 hours or less per night should be regarded as a higher risk group for all-cause mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/  -This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes. https://www.sciencedaily.com/releases/2015/11/151104134039.htm -2018  study linked sleep deprivation with increased late-night junk food cravings & night snacking and was strongly correlated with obesity, diabetes & other health problems. https://uahs.arizona.edu/news/ua-study-finds-link-between-sleep-loss-nighttime-snacking-junk-food-cravings-and-obesity  -This study concluded that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults. https://www.ncbi.nlm.nih.gov/pubmed/12683469  -This 2010 metaanalysis covering 1.3 million people over 25 years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/   -2014 study showed that children who slept less had increased risk for obesity and high BMI. https://pediatrics.aappublications.org/content/133/6/1013.long 

19: How to Set The Stage For Better Sleep

Curious how posture affects your life? Ever wonder if there were steps you could take to cultivate better mindfulness throughout your day?  Cue Aaron Alexander, a pioneering manual therapist and movement coach with over sixteen years of professional experience whose clients range from A-list Hollywood celebrities to professional athletes and everyone in between. In his recent book The Align Method, Aaron Alexander shows readers how posture and body alignment are powerful tools for building strength, achieving peak performance, reducing pain, and approaching the world with a new sense of confidence. In this episode, we discuss a wide range of topics from the importance of moving your body and being aware of your posture, to the effects of body language, to self-care.  In this episode you’ll learn: About Aaron’s background and how we got into bodybuilding  How bodybuilding has changed his life  About the Align method and why all movement has meaning About Albert Mehrabian UCLA professor and the 55-38-7% principal  Why body language is a huge part of communicating with others   About the importance of being aware of your postural carriage throughout your life About what Aaron’s morning routine looks like  Why getting out in the sunlight at different times of the day is so important   Why Aaron advocates on sitting on the floor  Why it’s so important to move your body throughout the day  Aaron’s tips for good posture when you’re sitting down  Why grip strength alone isn’t the best indicator of your heart health  About the benefits of walking treadmill desks and standing desks  About why certain positions like the “superhero” pose may help you feel more confident  About his experience co-writing with Phil White  Why it’s so important to give your eyes a break from focusing on things close-up throughout the day Why it’s so important to take breaks throughout the workday About the Box breathing method for stress and how to use it  Aaron’s takeaway advice for your health journey  Connect with Aaron: The Align Method | The Align Podcast | Instagram 

18: How to Elevate Your Life Through Posture, Movement and Mindfulness with Aaron Alexander

The Master Your Health Podcast is all about providing you with the information and tools you need to elevate your life. The hosts, Chris Rocchio and Amanda Rocchio, are dedicated to being your top resource for all things health, nutrition, fitness and wellness. While we believe there is no one-size-fits-all plan that is perfect for everyone, we’re all about discovering the right systems that work for you to accomplish your health and wellness goals.

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