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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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The Dr. Mike Show
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Now displaying: Category: Fat loss and Nutrition
Nov 4, 2022

Welcome to Episode 40!

Hey There!

To change your body you need to change your habits and actions. The good news is that you often don’t need to do big wholesales changes to your habits/actions - throwing them out completely for all new ones. Instead, you just need to make some tweaks. That’s what this episode of the Dr. Mike Show is all about - adjusting key ratios in your fitness and nutrition so that you can reap the benefits of greater enjoyment and greater progress.

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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 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!

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Oct 14, 2022

Episode 39 of the Dr. Mike Show came out today.

This week we did a reader Q&A episode (click here to submit questions for a future show).

In today’s show I answer 4 questions that range from strategies for eating out, hormonal optimization as we age, what health/fitness apps are on my phone, and what a day of my eating looks like.

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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 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!

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Oct 7, 2022

Welcome to Episode 38 of the Dr. Mike Show!

Today are are going to get into my top 5 mind hacks for better eating (and living). The mental aspect of nutrition is often the limited factor in our success. Is our mind helping or hurting us do the things that we need to do each day in order to reach out goals?

In this episode I share with you 5 of my goto mental strategies for winning the hand to hand combat that is daily healthy living. We talk about 2 strategies I swiped and remixed from meditation pioneer Jn Kabat-Zinn, how to avoid the trap of needing to find a consistent rhythm for your diet, and how commitment to ONE (that's right, just one) healthy habit can be the thing that pushes you forward towards your goals.

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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 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!

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Sep 23, 2022

Welcome to Episode 37 of the Dr. Mike Show.

This week I’ve put together for you some of my favorite snippets from season 1 of my other show - Friday Fuel Up.

Friday Fuel Up was created so that I could pull nutrition and performance secrets from some of the world’s best. In these highlights you’ll hear from

-Professional skier and mountain biker KC Deane about how he melds goals into actions. didn’t have access to my office to record an episode

-The head of nutrition for the LA Rams, Joey Blake on how he unlocks the power of nutrition in his NFL athletes (and how you can do it too)

-Legendary outdoorsman and snowboarder Jeremy Jones on his method for building and maintaining a high level of fitness.

-Olympic Champion Triathletes (and Brothers), Alistair and Jonny Brownlee on the difference between theory and practice for when it comes to recovering from competitions and training.

-Former NASA Astronaut Scott Kelly on one of his inspirations for his record setting 341 consecutive days in space. -Windboarding legend, Robbie Nash on how he became on of the best in the world while being allergic to setting goals.

-Jordan Mazur, the Director of Nutrition: San Francisco 49ers, on the nutrition strategies that he uses with NFL players that you can put into play in your life too.

Doing all these interviews was one of my highlights of the past year and I hope that you get as much out of them as I did. You can see all the episodes from Season 1 at the American Pistachio Growers (americanpistachios.org) website.

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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 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!

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Sep 18, 2022

Welcome to Episode 36 of the Dr. Mike Show!

Today I discuss a long overdue and highly requested topic - youth nutrition. What should you do to optimize your kids nutrition? More importantly HOW should you go about doing it.

This episode is full of everything:

- A little science, like energy density

- A little human behavior, like the role of modeling in food choices

- A little trickery, like how to hide vegetables in your kids’ meals

- A little humor, like my 11yo’s views on the role of beans in global warming.

We kick the episode off with a sad/funny email I got from a PR person trying to pitch me a misguided article/interview about protein - you’ll want to listen to this :)

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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 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!

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Sep 9, 2022

Welcome to Episode 35 of the Dr. Mike Show!

Today I am going to help clear up the confusion regarding plant and animal proteins. Are plant proteins better proteins? Are they more healthful? What human clinical research says might surprise you. We also look at plant based protein powders and how they compare to whey/casein based protein powders plus my personal recommendation on what proteins you should eat. 

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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 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!

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Sep 2, 2022

Welcome to Episode 34 of the Dr. Mike Show!

Today we are digging into "All-Natural" and are natural forms of different foods or supplements better than others. As you can imagine, when you start digging into this it isn't as clear as "Natural is better."

In this episode we'll discuss the difference (or lack thereof) between natural and synthetic caffeine. We'll also look at the upsides and downsides of natural products vs. their synthetic counterparts.

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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 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!

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Aug 26, 2022

Welcome to Episode 33 of the Dr. Mike Show!

This week we have guest, author, and friend Michael Easter. Michael and I delve into his book the Comfort Crisis, what are the keys behind human behaviors that he was really trying to unlock, the important difference between inactivity and increasing activity, and why taking these steps are a gateway drug to better health!

You're going to enjoy this one.

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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 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!

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Aug 19, 2022

Welcome to Episode 32 of the Dr. Mike Show!

In 2021, sales of dietary supplements worldwide topped $151.9 billion dollars. Despite this people showing up and spending literally billions of dollars, many consumers are skeptical about dietary supplements, how they are regulated, and what is actually in them.

You should be!

In this episode we dig into:

-Exactly how supplements are regulated

-How supplement regulation differs from drugs

-How YOU the consumer can arm yourself to ensure what you think you are buying is actually in the bottle.

Related Content:

-Synthesis

-NSF’s Certified for Sport®

-LGC: Informed Choice program

-LGC: Informed Sport

-Rhode Island Senate Passes Amended Legislation Restricting Dietary Supplement Accessibility

-Durbin Applauds Inclusion Of Important Dietary Supplement Provisions In Bipartisan Senate Committee's FDA User Fee Package

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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 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!

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Aug 12, 2022

Welcome to Episode 31 of the Dr. Mike Show!

There seem to be so many “superfoods” and “must eat” foods out there that if you ate all of them, you’d spend all your time eating and you’d eat way to many calories. If you only looked in magazines and online to get your nutrition inspiration, you would think that infinite variety of “superfoods” is essential for good health.

The truth is that research shows, people eat generally the same 20 or so foods on a regular basis. Some daily and some weekly. I think that it is important to have a core number of foods that you eat day in and day. These foods need to be nutritious but also deliver a unique nutritional punch that you can’t get else where.

In this episode I share with you the foods that I make sure I eat every single day.

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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 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!

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Aug 5, 2022

Welcome to Episode 30 of the Dr. Mike Show!

One of the hardest things to do when it comes to nutrition is to “listen to our bodies.” What make this so hard is that there are a myriad of signals related to hunger, fullness, and our drive to eat that we don’t consciously register or know about.

In this episode I reflect on an incredible conversation that I once had with Dr. Barbara Roll (link to PSU profile) where we discuss feelings of satiety, how you can maximize them to curb excess calorie consumption, and what people are missing out on when it comes to eating and fullness.

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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 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!

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Jul 29, 2022

Welcome to Episode 29 of the Dr. Mike Show!

Our body’s and behaviors have memories. Oftentimes when we want to make a change with our nutrition or activity, we have the urge to start from scratch. Throw everything out and replace it with a completely new diet or workout plan. This is a mistake! By doing this you are ignoring valuable and personal insights to unlocking long term changes.

In this episode I show you how to deploy the “Look-Back Method” which will help you avoid making this mistake while also giving you a leg up on accelerating and sustaining change.

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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 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!

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Jul 22, 2022

Welcome to Episode 28 of the Dr. Mike Show!

One of the most powerful tools that we have for changing our nutrition, habits, and body is looking at our current behaviors and improving on them. It is so tempting liquid everything that we are doing in order to adopt the “newest secret” in nutrition. This makes solidifying long term changes in our diet very difficult as we are essentially starting everything from scratch.

Instead, we are better served to look at our current nutrition habits, see what is working and what needs work. I call this the Diet Audit and it will fast track your long term success with your nutrition plan.

In this episode of the Dr. Mike Show I walk you through exactly how to go through the Diet Audit process.

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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 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!

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Feb 17, 2021

Welcome to Episode 27 of the Dr. Mike Show!

Should you eat this food or that food? Which food is the superest superfood? Should I eat this food and avoid that food? These sorts of questions facing one food off against another are all too common. I want to help you get answers and clarity once and for all in this episode that I call - Food Face Off!  

In This Episode We’ll Look at the Following Foods and Discuss the nutritional merits of each - so you know which one you should choose (or if it doesn’t matter!). 

  • Beef vs. Chicken
  • Salmon vs. Tuna
  • Eggs vs. Egg Whites
  • Blueberries vs. Wild Blueberries
  • Almond Milk vs. Regular Milk
  • Brown Rice vs. Quinoa
  • Yogurt vs. Kefir 

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 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!

Jan 22, 2021

Welcome to Episode 26 of the Dr. Mike Show.   

The new year is a great time to take advantage of all the positive momentum around change. This makes it an ideal time for setting new goals.  How you set these goals matter. In this episode we discuss the 5 key aspects to setting new year’s resolutions will stick and propel you towards long term success. 

In This Episode You’ll Learn About

  • The importance of focusing on actions when it comes to goal setting.
  • The danger of starting from scratch with your new year resolution. 
  • How to use focal point challenges to drive long term results.
  • Why context matters when it comes to picking a goal to work towards.
  • How to accelerate your results by becoming a coach for someone else.

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 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 21, 2020

  • Factors that impact why we eat and how much we eat can be hidden and counterintuitive. Today we discuss a perceived positive that can have negative effects on your behaviors.

    • What makes you select certain foods to eat?
    • Because they are healthy?
    • Because they are for people that are fit?
    • Because athletes eat them?

    A new research study showed that Fitness and health branded foods might actually lead you to eat more. How could this be true? We discuss on today's episode.

    This episode we discuss:

    • Restrained vs. Unrestrained Eaters.
    • How Health Halos can impact our eating habits.
    • Why is Gatorade sold at gas stations!?

    Related Content:

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!

Apr 2, 2020

In order to lose weight controlling and managing hunger is a key skill that you need to master. ⁣

Unfortunately it is very hard to tell why you are hungry. Hunger can be divided into 2 main areas - Hedonic and Physiologic. The later is due to your body actually needing calories; the former is not.⁣

To further complicate the situation - you can’t sense how many calories you have eaten (that is a skill you lose after you leave infancy). 

Sounds bleak but I have your back with some tried and true ways to master hunger so that you can reach your weight loss goal.

This episode we discuss:

  • The difference between physiologic and hedonic hunger.
  • Strategies for trying to tease out the difference between the two.
  • The 6 drivers of hedonic hunger
  • The importance of energy density and how you can use it to hack your hunger signals.

Related Content:

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!

Apr 2, 2020

When we eat certain types of foods (e.g. carbohydrates) during the day will impact how or body metabolizes those foods.

Today we discuss a reader question about when to eat and what steps he can take to lower his blood pressure.

This episode we discuss:

  • Is time-restricted eating a good weight loss strategy?
  • Why you should consider the position of the sun when thinking about how much to eat.
  • Tips for controlling sodium.
  • Science backed exercise plans for lowering blood pressure.

Related Content:

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!

Apr 2, 2020

Our currently accepted view on metabolism and calorie burning is generally flawed.

Today we discuss two constructs for calorie burning and metabolism.
We then also explore common fat loss mistakes related to metabolically optimized fat loss and what you can do to avoid them.

This episode we discuss:

  • The difference between the additive and constrained theory of total energy expenditure.
  • Common fat loss mistakes and how to avoid them.

Related Content:

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!

Apr 2, 2020

If you understand that getting a stomach bug isn’t the best way to lose weight then you fundamentally understand the dangers of ‘resulting’

In this episode we explore the importance of making the right fat loss decisions, how to make them automatically, and how it impacts your long term success.

This episode we discuss the importance of:

  • Making the right fat loss decisions.
  • How to make them automatically.
  • How your ability to make the right fat loss decisions impacts your long term success.

We also discuss my core diet and exercise template for successful fat loss.

Related Content:

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!

Apr 2, 2020

Child author Mo Willems started doing a daily video of drawing an QnA in an effort to bring people together during this social isolation. This is my contribution to that movement.

This episode we discuss:

  • The fitness class that I started using with the kids (you can steal this template for your own use - I use it too)
  • The importance of nutrition during this time of social isolation.
  • Resulting and how it is hurting your weight loss success.

Jan 15, 2019

 

Celebrating the new year often comes with making new year’s resolutions, and for decades the most popular resolution is weight loss. Since it’s the number one resolution, you can bet it’s also among the resolutions that get broken year after year.

 

Why do people struggle with weight loss and, more importantly, their nutrition?

 

What are they doing wrong on an annual basis?

 

In this episode, I discuss the concept of anti-resolutions and how having this mindset can help set you up for long term nutritional success. I share why the food you eat is not the entire problem when it comes to nutrition. I describe the Stages of Nutrition and at what stage most people operate best. I also explain why I’m against counting calories as well as share tips on snacking and how to prevent overeating.

 

 

“Don't date your nutrition plan; be married to it.”

 

 

 

This week on the Dr. Mike Show:

 

  • What are anti-resolutions?
  • The one part of nutrition that most diets generally focus on.
  • The Stages of Nutrition and what each stage is about.
  • Food logistics and the changes you can apply realistically.
  • Advice on making a diet program easier to manage.
  • Thoughts on counting calories and getting into the details of nutrition.
  • Preventing night-time overeating and snacks that help with food cravings.

 

 

Resources Mentioned:

 

 

 

Related Content:

 

 

 

 

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 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!

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