On this episode of the podcast we have a.Q and A episode covering three topics.

1) Are caffeine and coffee beneficial or harmful to our health?
2) What are the best oils to cook with?
3) Does dairy interfere with the absorption of nutrients from berries?

We will be discussing some of the research looking at the health benefits (and negative effects) of coffee and caffeine, the differences between cooking with oilve oil, coconut oil, butter, ghee, etc., and how dairy can block the absorption of nutrients from foods like berries and coffee and what to do to reduce this effect.

Tune into the podcast to learn more.

Here is the research discussed in the show:

Coffee Health Benefits
Coffee/Caffeine Brain Health
Milk Reducing Nutrients in Berries
Study Looking At Different Fat Content

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Did you know that all health improvements that people experience from following any new diet or nutrition plan can be distilled into 3 key changes?

Today on the show we are going to discuss what those specific changes are and help you to understand How Diets Work and where you should place your focus if your goal is make nutrition changes that will benefit your health.

Previous episode that may be helpful:
Energy Balance Episode
Food Sensitivity Episode

Click here to take advantage of Legions BOGO 50% off Labor Day sale.

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Soy is one of the most widely misunderstood foods. There are a variety of claims regarding the health effects of soy. It disrupts female hormones, feminizes men, increases risk of cancer, is inflammatory, and more...

But what does the actual science show? In this episode of the podcast we are going to discuss the evidence for the health effects of soy. We cover:

• The nutritional composition of soy foods
• What studies show about soy consumption and risk of heart disease, cancer and other long term health outcomes.
• How soy affects male and female hormones
• Strategies for adding soy to the diet

And more...

Tune in to listen to the full episode.

Sources:
Soy Umbrella Review
Soy and Markers of Inflammation
Soy Impact on Hormones in Men
Soy and Thyroid Health

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On this episode of the podcast we have a Q and A episode we are covering 3 popular topics.

1) The personalized nutrition company ZOE
2) Nutrigenomics and whether we should use our genes to determine what to eat
3) The science of cold plunging

Research on cold exposure:
Cold Water Immersion and Recovery
Cold Exposure and Muscle Growth


If you are interested in signing up for the discounted offer on the Nutrition Mastery Blueprint course you can sign up here.

To search the podcast archive go here.

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On the last episode of the show we discussed WHY LDL cholesterol matters and why we don't want to have a high number of LDL particles floating around in our blood.

In this episode we discuss:
- The two main dietary factors that contribute to LDL levels
- A surprising fact about coffee and cholesterol levels
- Simple swaps for lowering cholesterol levels

and more.

Tune into the episode to hear more. I also summarized all of this information in a FREE guide if you would like to download that you can do so here.

Podcast for further listening
Fiber podcast episode
Saturated fat podcast episode
Energy balance podcast episode

Sources:
This paper is a great summary of nutrition and LDL levels if you want to read it.

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Today is part 1 of a 2 part series on lowering LDL cholesterol. In this episode we are going to cover what LDL cholesterol is and how it might contribute to the development of heart disease. In the next episode we are going to discuss nutrition and lifestyle strategies for lowering LDL.

In this episode we cover:

• What cholesterol is and how it functions in our body
• Why cholesterol has been thought to cause heart disease
• The truth about cholesterol and heart disease
• The right cholesterol test to measure to identify risk
• How cholesterol fits with other risk factors as well to contribute to the development of heart disease

Tune in to the episode to learn more.

I discussed measuring APO on the show and this a place where you can purchase the lab test online if you are not able to order it through your doctor.
APO B Test Online

Sources and Additional Reading
Apo B as a Rik Factor for Cardiovascular Disease
A Review of How Lipoproteins Contribute to Cardiovascular Disease

Check out some of products/supplements that I personally use and recommend.

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Welcome back to another episode of the podcast. Today we have another Q and A episode and we are going to discuss:

• Is wild-caught fish more nutritious or safer than farmed fish?
• Is drinking raw milk a health hack or pointless wellness trend?
• What Functional Medicine is and whether or not I recommend it

Studies discussed in this episode:

Farmed Fish
https://pubmed.ncbi.nlm.nih.gov/27670595/
https://pubmed.ncbi.nlm.nih.gov/24709486/

Raw Milk Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5443421/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9262997/
https://pubmed.ncbi.nlm.nih.gov/24615309/

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Sometimes nutrition isn't going to be a top priority in your life. Maybe you just had a child, you are moving, you're traveling, you lost your job, etc. and you just need to place your focus elsewhere and put as little energy as possible into your nutrition.

These times are going to happen and it can be helpful to have a strategy for what we are going to do when they do. So today on the podcast, I am going to discuss how to focus on the bare minimum with nutrition and still make progress and get results (or not slide backwards at least).

If you struggle with staying consistent with quality nutrition choices when life gets hectic, this episode is a must-listen.

Here are the links that were discussed in the show.
Energy Balance Episode
Protein Episode
Guide to Calculating Protein and Energy Needs

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