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The Dr. Mike Show

Nutrition, weight loss, and healthy eating advice from national renowned nutrition expert Dr. Mike Roussell. Dr. Mike is a nutrition advisor for both Men’s Health and Shape Magazines and has authored multiple nutrition and weight loss books. On The Dr. Mike Show, along with his co-host Chris Dominello, Dr. Mike interviews nutrition and fitness experts and researchers from across the country - giving you the practical health, nutrition, and wellness tips that you need to optimization your health journey. Visit mikeroussell.com for links to everything mentioned in each show along with additional free nutrition and fat loss resources.
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Now displaying: 2018
Oct 31, 2018

Losing weight has become synonymous with being healthy, and decades of diet and fitness trends as well as weight loss programs support this idea. The general idea a lot of programs and websites tell you is you only need to increase your metabolism to lose weight. It sounds about right until you realize we have a lot of people who go on all these crazy weight loss programs, lose a ton of weight, only to have it all come back a few years later.

Does our metabolism tank after losing weight, or is it just a myth?

In this episode, I share the findings of a recently published study about the effects of weight loss on our metabolism. I discuss the reasons why drastic weight loss leads not just to weight rebounds, but also hormonal repercussions. I describe the case of another study involving participants of a popular weight loss show and its mind-blowing findings. I also provide some tips on how you can lose and maintain weight without any metabolic consequences.

 

“How you choose your behaviors is going to impact how your metabolism changes." - Mike Roussell

  

This week on the Dr. Mike Show:

  • Our resting metabolic rate and how it affects energy expenditure.
  • How weight loss changes our metabolic rate.
  • Adaptive Thermogenesis and why it makes weight loss efforts difficult.
  • What a 2016 Biggest Loser study tells us about the effects of drastic weight loss on our body composition.
  • How you can prevent your metabolism from slowing down after weight loss.
  • The importance of knowing the type of study done to understand the research.
  • Why body composition should not be glossed over when it comes to weight loss studies.

 

 

Resources Mentioned:

 

Related Content:

 

The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain-derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age-related diseases of the brain (e.g. age-related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee, you can enjoy that morning ritual, even more, knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of the book Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing.  join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Oct 17, 2018

 Almost eight years ago, I wrote an article about the 100g Carb Cure at T Nation. I’ve been recommending this dietary approach for the longest time, and I’m glad to say even with the latest research, the blog holds on its own. However, eight years is a long time, and with the way nutrition research has progressed over the last few years, I have a few tweaks to make regarding my simple yet effective dietary practice.

 

In this episode, I discuss the idea behind the 100g Carb Cure and why it’s my favorite. I explain the principles of this type of diet, why the magic number is 100, and why it’s not as hard as it sounds. I also discuss how it can help you optimize your diet and workouts as well as share sample food servings and tips on how you can make this benchmark work for your fitness and nutrition goals.

 

 

“No matter what dietary method you follow, you're going to have nutrients of concern."

 

 

 

This week on the Dr. Mike Show:

 

  • What is the 100g Carb Cure?
  • What I would change now regarding this benchmark.
  • What happens when you set your carb benchmark to 100 grams max?
  • Why I chose to use 100 grams as the standard.
  • How this carb cure can support your fitness efforts.
  • What is the "Autoregulation Effect?”
  • Tips in maintaining this dietary practice.
  • How you can fit this practice into your carb cycling routine.
  • Sample foods and their respective servings to fit 100g of carbs.

 

 

Resources Mentioned:

 

 

 

 

 

 

 

The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Oct 3, 2018

Todd Bumgardner is a strength and conditioning coach and personal trainer whose robust clientele include NFL linebackers, young athletes, and the average fitness enthusiast. Some of his specialties include football and basketball training, powerlifting, weight loss, and muscle building. Todd is the founder of Strength Faction and provides online coaching, Skype consultations, and fitness and wellness seminar services. He holds a Masters degree in Exercise Science from the California University of Pennsylvania and a Masters degree in Applied Clinical Nutrition from the New York Chiropractic College.

 

Todd joins me to share his vast experience and expertise in exercise, longevity, and long-term fitness. He explains the importance of consistency over intensity as well as doing exercises your body is comfortable with. He explains why he had to change his fitness goals at his age and describes his current weekly program and goals. He also shares tips on how to properly do some of the basic yet critical exercises.

 

 

“The goal of the week is to do something every day.” -Todd Bumgardner

 

This week on the Dr. Mike Show:

 

  • How Todd trains his clients for long-term
  • Why consistency is better than intensity in both exercise and nutrition.
  • What it means to periodize yourself to manage your work.
  • Why you should avoid the words "Perfect" and "Profound" in fitness.
  • How you can put your body in the best possible fitness position.
  • The problems he finds in most clients with regards to various exercises and how he fixes them.
  • His exercise recommendations for different client needs.
  • His personal health guidelines and fitness goals.
  • Why he is no longer chasing after breaking past his physical limits.

 

 

Resources Mentioned:

 

 

 

Connect with Joe Dowdell:

 

 

The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain-derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age-related diseases of the brain (e.g. age-related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee, you can enjoy that morning ritual, even more, knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing.  Join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Sep 26, 2018

Joe Dowdell is a personal trainer and strength coach who is also one of the most highly sought-after fitness experts in the industry. He owns Dowdell Fitness Systems, an online coaching platform that seeks to help clients get to the next level of their fitness journey. He has helped CEOs, supermodels, celebrities, musicians, and athletes get healthier bodies that changed their lives forever. His robust clientele is only matched by his robust certifications that include certificates from the NSCA, NASM, USAW, and ACE.

 

Joe joins me today to share his wisdom on fitness and how we can improve on what we currently know about it. He discusses the importance of looking at fitness from a client’s perspective and why recommending a training program involves logistics and a practical mindset. He explains the difference between how men and women look at exercise and strength and the difference between training and working out. He also shares his thoughts on group fitness classes, how programs like CrossFit has changed the fitness scene and offers tips on getting more out of your program without overtraining.

  

“There's a lot of psychological positivity that comes from being stronger.” - Joe Dowdell

  

This week on the Dr. Mike Show:

 

  • How Joe trains women and why it's more effective than most approaches.
  • The difference between how men and women look at fitness.
  • How he introduces new training methods and concepts to clients.
  • His definition of significant weight resistance.
  • The most important factor for fat loss training.
  • How he tailors exercises to his clients' needs.
  • Why people aren't getting the results they want with some programs.
  • The difference between working out and training.
  • How to recover from missing out on training and overtraining.
  • The importance of knowing what you want to do when you step into the gym.
  • CrossFit and the effects of group fitness classes.
  • How his training evolved over the years and his current fitness routine today.
  • Longevity and what Joe recommends to live a long and healthy life.

 

 Resources Mentioned:

 

  • SPARK book by Dr. John J. Ratey

 

Connect with Joe Dowdell:

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. a book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Sep 19, 2018

 Michael Easter is a professor of journalism at the University of Nevada. Before becoming part of the academy, Michael has built a career writing and editing for online magazines like Men’s Health, Women’s Health, Vice, and New York. He has extensive experience writing about health, fitness, nutrition, supplementation, and ideas that impact health and performance. Due to his expertise and real-world experiences, he is a known resource when it comes to anything related to health and fitness.

 

Michael joins me to share his thoughts and ideas about the vast world of health and fitness writing. He describes the state of the industry today and why there are a lot of loud articles that don’t really say anything. He explains why a lot of blogs are misleading or inaccurately relay information and how this affects consumers on a daily basis. He also describes his fitness routine as well as share his thoughts on popular exercise programs.

 

 

“Being able to push a little bit more each workout not only leads to better physical transformation but also mental.” - Michael Easter

 

 

 

This week on the Dr. Mike Show:

 

  • His career as an online journalist and why he transitioned to teaching.
  • The problems with health writing today and how consumers are affected.
  • The difference between political writing and scientific writing.
  • How he helps his students interpret studies and journals.
  • His thoughts on the best way to become fit.
  • His fitness routine and the different types of training he uses.
  • What is Rucking and its benefits?
  • His thoughts on Crossfit and other training programs.

 

 

Resources Mentioned:

 

 

 

Connect with Michael Easter:

 

 

 

 

 

 

The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Sep 12, 2018

 

In part 1 of this series, I discussed how my views changed regarding pre-workouts and low-carb diets. I shared the importance of looking back on “old” studies and why I’m not quick to discard research just because something newer came along. I also described some of the supplements I currently take every day and explained why some diets don’t work.

 

On today’s episode, I’m discussing the remaining nutrition facts I no longer believe. I explain the concept of proteins and what makes BCAAs different. I share my thoughts on the “No calorie” label on foods and why it’s not actually calorie-free and discuss post-exercise carbs and my perspective on the post-exercise window. I discuss the importance of sleep and why it can often be the most vital part of improving your fitness and review the facts around steady state cardio and how it relates to High-Intensity Interval Training. I also elaborate on the science around fasting for weight loss and why it’s not ideal.

 

 

“You can eat in a variety of ways, but you can't ignore your biology.” - Dr. Mike Roussell

 

 

 

This week on the Dr. Mike Show:

 

  • Where we've gone wrong with BCAAs
  • Why "no calorie foods" are not actually calorie-free
  • My varying relationship with post-exercise carbohydrates.
  • The post-workout window and why it's not true.
  • Why sleep can be just as important, if not more, than exercise.
  • An ideal way to know when you need to sleep.
  • Steady state cardio and why you should not avoid it.
  • Is fasting really the best way to lose weight?

 

 

Resources Mentioned:

 

 

 

 

The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Sep 5, 2018

 

Whether you’ve just started taking your health and fitness journey more seriously or you’ve been working out and eating right for decades - there’s always something new to learn and explore in the health and wellness industry. As technology and science continue to improve, some of the old “best practices” are no longer relevant - and some are simply incorrect.

 

On today’s episode, I’m discussing two of the top seven nutrition facts I no longer believe regarding pre-workout supplements and carbohydrate-restricted diets. I share my experience with pre-workout supplements, the research behind some of the most popular supplements, and what I currently use as part of my pre-workout supplement routine to maximize my performance. I also discuss why some diets that restrict carbohydrates - such as the ketogenic diet - may work for some individuals but not work for others as well as why we should not consider older health and nutrition research studies as invalid or less important than newer research.

 

 

 

“Just because a study was published in 2006 doesn’t make it any less valid than a study that was published in 2008.” - Dr. Mike Roussell

 

 

 

This week on the Dr. Mike Show:

 

  • The validity and importance of outdated research.
  • My experience with pre-workout supplements.
  • What research shows about taking Citrulline Malate to increase workout performance.
  • Supplements I currently use to improve my workout performance.
  • The pros and cons of Beta-Alanine.
  • My current views on carbohydrate restrictions.
  • Can you gain weight with the ketogenic diet?
  • Why some diets work for some people, but not for others.

 

 

Resources Mentioned:

 

 

 

 

The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Aug 29, 2018

 

Greg Hammond is the director of Motor and Action Sports at Concept2, a sports and fitness manufacturing company based in Morrisville, Vermont and most recognized for their rowing and “erg” products. He was first introduced to the company and the erg products while attending college to obtain his bachelor’s degree in Health Science. Since 1996, he has worked closely with the motocross, mixed martial arts, and CrossFit markets as well as multiple police and fire departments.

 

Greg joins me today to share his journey into CrossFit and using BikeErgs and SkiErgs to improve his workout routine. He shares how he became inspired to start his fitness journey and what it was like to attend one of the first Level 1 CrossFit seminars. He also shares why it’s important for people to remain diligent and dedicated to getting fit and healthy - even if they do not see the immediate results they desire - as well as how new athletes and fitness enthusiasts can easily incorporate fitness into their lifestyle to improve their health.

 

“Everyone’s got to find what their goal is and use that to get them started, then maybe shift it to something that is more appropriate later.” - Greg Hammond


This week on the Dr. Mike Show:

 

  • His experience with CrossFit training.
  • The history of Concept2’s rowing products.
  • How he became interested in fitness.
  • The impact that CrossFit enthusiasts have had on the growing popularity of rowing machines and SkiErgs.
  • His experience with attending one of the first Level 1 CrossFit seminars.
  • How his fitness goals and perspective have evolved over the years.
  • Lessons he has learned from working with high-performing athletes.
  • Unique characteristics of top performing athletes.
  • The importance of striving to improve y our health and fitness - even if you don’t achieve all of your fitness goals.
  • The origin story of the SkiErg.
  • How the SkiErg gained popularity throughout the fitness industry.
  • Why he enjoys using the SkiErg during his workouts.
  • Types of workouts you can do while using the SkiErg and BikeErg.
  • Tips for fitness beginners using the SkiErg and BikeErg products.

 

Connect with Greg Hammond:

 


The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or  visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

 

Aug 22, 2018

 

Welcome to the first segment of the Ask Dr. Mike series - the series where I answer your most pressing questions regarding nutrition, lifestyle, and achieving your health, fitness, and wellness goals.

 

Today, I’m answering some of the most thought-provoking questions you submitted across multiple social media platforms related to your nutrition goals as well as my health habits for myself and my family. I explain why I believe you should not take BCAA amino-acids before or during your workout routine and when you should take them to get the most benefit. I explain where beans “fit into” the hierarchy of carbohydrates and why I consider them a source of whole-grain carbs. I also share tips on how to instill good eating habits in your kids to help them make better, more nutritious food-related decisions.


“Amino-acids are digested too quickly to take before your workout and will peak in your bloodstream during your training.” - Dr. Mike Roussell


 

This week on the Dr. Mike Show:

 

  • The protein powders I consistently use and why they are my favorites.
  • The appropriate time to take BCAA amino-acids and why you should not take them before or during your workout.
  • How I use BCAA amino-acids to maximize my muscle-building workouts.
  • Healthy snack options I enjoy.
  • Tips for buying healthy beef jerky products.
  • Why I consider beans as a whole-grain carb.
  • The one thing I do for my health that others may find strange.
  • How blue light impacts your natural ability to fall asleep and get a restful night’s sleep.
  • My current training and cardio workout routine.
  • How to instill good eating habits with your kids.
  • The truth about artificial sweeteners and their impact on your health.
  • Top 3 tips for avoiding the “Dad Bod.”


Resources Mentioned:

 



The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book,  visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

 

Aug 15, 2018

 

Welcome to part three of the MetaShred diet deep dive series - the series that provides an inside glimpse of the philosophy and mission behind the MetaShred diet and how it can help you lose weight quickly, safely, and effectively.

 

On today’s episode, I share lifestyle X-factors - the things you can do each day - to maximize fat loss. I explain what rate limiting steps are and how they impact your ability to lose weight and the connection between sleep deprivation, stress management, and your metabolism. I also explain how nutrition audibles, S.O.S. breathing techniques, and creating a “fat loss culture” can help you take the brakes off and remove rate-limiting steps that are preventing you from achieving your weight loss goals so you can accelerate your fat loss.


“Oftentimes, you have all of your diet stuff dialed-in, but it’s some of the lifestyle factors that are hindering you.” - Dr. Mike Roussell



This week on the Dr. Mike Show:

 

  • What the “rate-limiting step” is and how it relates to weight loss.
  • How sleep impacts your metabolism and your ability to lose weight.
  • How much sleep your body needs to improve your metabolism.
  • How to optimize your sleep schedule.
  • The difference between physiological hunger, stress-induced hunger, and sleep deprivation-induced hunger.
  • How chronic stress impacts your metabolism, appetite, and ability to lose weight.
  • What is “stress inoculation” and how it can help you cope and reduce stress.
  • What nutrition audibles are and how they helps you maintain your fat loss diet program during unexpected meal plan changes.
  • The concept of “surfing the urge” and how it helps you overcome the urge to derail your weight loss plan.
  • How the S.O.S. Breathing technique helps you manage stress so you can stay on track with your weight loss program.
  • Understanding “fat loss cultures” and why it is critical for getting the support you need to lose weight successfully.

 

Resources Mentioned:

 



The Dr. Mike Show is Brought to You by Neuro Coffee

 

Neuro Coffee is a high octane brain supplement infused into great coffee.

 

It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.

 

Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.

 

Love the show? Let us know!

 

Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.

 

Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book,  visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

 

Aug 8, 2018

 

 

 

Welcome to part two of the MetaShred diet deep dive series, the series that provides you with an insider’s glimpse of the philosophy, mission, and components that make the MetaShred diet an effective way to lose weight quickly.

 

On today’s episode, I’m debunking some of the most common myths and misconceptions about weight loss, nutrition, and exercise and explain the three fundamental strategies that make the MetaShred diet a practical, effective way to lose weight and optimize your health. I explain the difference between the cumulative and constrained theories of total energy expenditure, what a reasonable energy gap is and how it impacts your ability to lose weight, and the true impact of “cheat meals” on your metabolism. I also explain the importance of increasing the amount of protein you eat in your diet and how the hierarchy of carbohydrates can help you create a diet plan that meets your nutritional needs while helping you achieve your weight-loss goals.

 

“There is no way that a ‘cheat meal’ is actually going to boost your metabolism to help you lose weight.” - Dr. Mike Roussell

 

This week on the Dr. Mike Show:

 

  • Why “just running off” extra calories does not always work when trying to lose weight.
  • The age when your metabolic resiliency begins to deteriorate.
  • The difference between the cumulative theory of total energy expenditure vs. the constrained theory.
  • Why increasing your level of activity may not help you lose more weight or burn more calories.
  • What it means to maintain a reasonable energy gap and how it helps you lose weight faster.
  • Why “cheat meals” do not help boost your metabolism.
  • How to continue enjoying “cheat meals” without affecting your weight-loss plan.
  • The Thermic Effect of Food and its impact on your ability to lose weight.
  • The three foundational components of an effective fat-loss plan.
  • Why regular protein intake is critical to losing weight effectively.
  • How much protein you should eat with each meal.
  • The hierarchy of carbohydrates and how it can help you create a diet plan to achieve your weight-loss goals.
  • The connection between diet and exercise and why exercise should be an interval component of any weight-loss plan.

 

Resources Mentioned:

 

 

 

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Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

 

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