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:

• Metabolic Drive Protein Powder by BioTest
• Modern Protein by USPlabs
• Modern BCAAs by USPlabs
• Nutrition Hacks to Get Lean with Dr. Mike Roussell - Generation UCAN YouTube Channel
• BioRhythm Blue Blocker Glasses
• Cerevan
• Mass Effects Training Program by Bill Hartman
• Lean Effects Training Program by Bill Hartman
• Episode004 - Weight loss, Meditation, and How to have 6 pack abs at 50 with special Guest Bill Hartman
• LeanOS
• Project DadBod
• The Burrito Diet book by Matt Lisk
• Interview with Matt Lisk
• Episode010 MetaShred Deep Dive Part 3
• Effortlessly Healthy Meal Delivery Service

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!

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:

• Episode 008 - MetaShred Diet Deep Dive Part 1: Goals and Diet Philosophy
• Episode 009 - MetaShred Deep Dive Part 2
• Cerevan
• Joe Dowdell official website
• Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study - The American Journal of Clinical Nutrition
• LeanOS
• Snooze you win? It’s true for achieving hoop dreams, says study - Stanford Medicine
• Why Zebras Don’t Get Ulcers book by Robert M. Sapolsky
• Project DadBod
• SEALFIT

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!

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:

• Episode 004 - Weight loss, Meditation, and How to Have 6 pack abs at 50 with special Guest Bill Hartman
• Episode 005 - What Research REALLY Says About Protein, Satiety, and How it Impacts Weight Loss, with Special Guest, Dr. Heather Leidy
• Episode 008 - MetaShred Diet Deep Dive Part 1: Goals and Diet Philosophy
• leanOS

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!

Welcome to Episode 7 of the Dr. Mike Show. I am solo on this episode outlining your holiday survival guide for Thanksgiving. I outline how to structure your Thanksgiving day for maximum enjoyment and minimum damage to your weight loss progress.  

In This Episode You’ll Learn

• What food to eat first, second, and third to best control your blood sugar levels. 
• When to exercise to help shuttle nutrients from Thanksgiving preferentially to your muscles.  
• A make or break mindset shift for the holidays and your health. 
• and more...

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.

Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!

Welcome to Episode 6 of the Dr. Mike Show. In this episode we are joined by Men’s Health Food & Nutrition Editor Paul Kita. Paul is THE food person at Men's Health and has learned from many of the country's tops food minds. Paul has just released his latest book - A Man, A Pan, A Plan (it is awesome). In today's show we discuss how Paul got into cooking and working at Men's Health, his meal planning and preparation rituals and what a minimalist needs to survive in the kitchen. 

In This Episode You’ll Learn

• The only 4 items you need in the kitchen (strawberry pitter not required).
• How to use a Movie Meal to accelerate you meal prep on the weekends. 
• Exactly how Paul plans and preps his meals (I recommend that you copy is methods ASAP). 
• Paul's top tips for awesome cooking. 
• The only knife you need in the kitchen

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.

EPISODE 006 - LINKS FROM THE SHOW:

• Neuro Coffee - coupon code: DRMIKE10
• A Man, A Pan, A Plan (Please Review on Amazon)
• Me vs the Boy
• Articles by Paul @ MensHealth.com
• Connect with Paul on Twitter and Instagram

Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!

Welcome this week's Friday's Focus a weekly nutrition re-cap with Dr.  Mike Roussell. 

In This Episode Dr Mike Discusses

• The importance of insulin sensitivity and his recent webinar on insulin sensitivity, metabolic flexibility, and fat loss.
• His favorite hormone - adiponectin. 
• How stress can negatively impact the rate in which your cells age and what you can do about it.
• How the focus for this weekend is scripting and preparation of your nutrition plan. 

Welcome to the first episode of Friday's Focus a weekly nutrition re-cap with Dr.  Mike Roussell. 

In This Episode Dr Mike Discusses

• His big takeaway from the interview with Dr. Heather Leidy
• How he got to wear 3 gold medals last week.
• The importance of having caffeine after you learn/study
• A new facebook LIVE on the Dr. Mike facebook page
• How the focus for March is consistency and what he is working on being more consistent with.

Welcome to Episode 5 of the Dr. Mike Show. Today, I am joined by special guest, Dr. Heather Leidy. Heather is an associate professor and the director of the clinical research center at Perdue University. She has a bachelors degree in biology, along with masters and PhD in physiology both from Penn State University. Colleague and friend of mine for several years now, Heather is also a strongman competitor. For those of you who have read the MetaShred Diet book, I reference a fair amount of Heather’s research.

In This Episode We'll Discuss

• Protein and the lies that people tell about protein
• What it takes to be a research scientist and a strong man competitor
• Satiety, hunger, fullness, and appetite
• Protein shakes
• Post-workout protein
• Breakfast: skipping vs. conventional vs. high protein
• Dr. Leidy's current research and training schedule

The Dr. Mike Show is Brought to You by Cerevan

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____________________________________________________________

EPISODE 005 - LINKS FROM THE SHOW:

• Neuro Coffee - coupon code: DRMIKE10
• Cerevan
• Dr. Heather Leidy

EPISODE 005 - SHOW NOTES:

• 00:00 - Welcome to the show. Dr. Mike says hello, and introduces special guest Heather Leidy, PhD. Today's topics: protein, feeling full, the lies that people tell about protein, and what it takes to be a research scientist and a strong man competitor
• 00:30 - Introduction to the show, Co-Host Chris Dominello is snowed in :(
• 01:45 - Today’s sponsor (Cerevan) is introduced. Heather’s bio and background is discussed
• 04:00 - Heather and Dr. Mike continue chatting about Heather’s background, including the Strongman competition
• 05:35 - Heather goes into her background and discusses her first clinical study
• 10:15 - Dr. Mike has questions for Heather about protein
• 13:00 - Dr. Mike and Heather discuss hunger hormones and exercise, weight loss, low vs. higher protein diets
• 19:30 - Dr. Mike and Heather continue their discussion on protein and discuss variety
• 23:00 - Dr. Mike and Heather discuss satiety, hunger, fullness, and appetite
• 27:10 - Heather discusses common misunderstandings about protein
• 31:30 - Even more protein! Heather discusses why she does not do protein shakes
• 34:10 - Post workout protein is discussed
• 37:00 - Heather  discusses her current research
• 40:30 - Skipping breakfast / normal breakfast / high protein breakfast are discussed
• 45:40 - Dr. Mike asks guest Heather about her training schedule, how she finds the time as a mother, and more
• 48:40 - Wrap up, Dr. Mike thanks special guest Heather for being a part of the show

Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!

Welcome to Episode 4 of the Dr. Mike Show. In this episode we are joined by Men’s Health Fitness Advisor and physical therapist, Bill Hartman P.T., C.S.C.S. This past year, I helped Bill lose 37lbs leading up to his 50th birthday. We discuss things he learned from his transformation and how he has been able to keep the weight off.

In This Episode You’ll Learn

• How transforming your body leads into other areas of your life
• How meditation helps fight food cravings
• How Bill ended up losing 37 pounds when he only thought he needed to lose 20lbs
• Creating post weight loss goals that guarantee you never lose your abs
• The one thing you should stop doing - related to your health and fitness

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

Neuro Coffee (TM) 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 (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) 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.

EPISODE 004 - LINKS FROM THE SHOW:

• Neuro Coffee - coupon code: DRMIKE10
• The Metashred Diet
• Book - Spark: The Revolutionary New Science of Exercise and the Brain
• IFAST: Indianapolis Fitness and Sports Training
• Book - Your Brain at Work: Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long
• Meditation App - Headspace
• www.billhartman.net
• IFAST University

EPISODE 004 - SHOW NOTES:

• 00:00 - Welcome to the show / Dr. Mike and Chris Dominello say hello / Special guest Bill Hartman is introduced
• 00:15 - Topics of the day are introduced (how transforming your body leads into other areas of your life / the one thing you should stop doing related to your health and fitness
• 01:19 - Show sponsors are introduced (Neuro Coffee)
• 01:36 - Today's giveaway (A month’s supply of Neuro Coffee!)
• 02:43 - Dr. Mike and Bill talk about Neuro Coffee
• 06:34 - Chris Dominello, Dr. Mike, and Bill continue to discuss Neuro Coffee
• 11:30 - Dr. Mike discusses Bill’s Background
• 18:00 - Dr. Mike and Bill continue their discussion, and discuss Bill’s plan to achieve 5% body fat by age 50.
• 26:00 - Dr. Mike, Bill, and Chris continue their discussion. Small changes and motivation are discussed. Also ice cream and tacos!
• 28:30 - Weight loss and motivation discussion continues, with Chris Dominello’s favorite topic: Pizza!
• 31:30 - Dr. Mike and Bill discuss meditation and morning rituals and the brain.
• 37:00 - The Meditation app Headspace is discussed briefly.
• 39:48 - The question ‘How much weight should I lose?’ is discussed, along with goals and muscle loss during weight loss and behavior directed approach vs. ‘end goal’ thinking.
• 42:04 - Post weight loss goals and a pizza eating contest is discussed.
• 47:30 - Discussion of post weight loss goals continue, also imaginary dessert!
• 47:50 - Dr. Mike asks special guest about what he wishes people would do more of related to health and fitness, and what he wishes people would do less of.
• 51:02 - Dr. Mike and Bill discuss IFAST University and wrap up their discussion.

Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!

Welcome to the 3rd episode of The Dr. Mike Show.  I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is The "What the Hell" Effect, setting big fat loss goals, and then I'll answer reader questions regarding nutrient absorption, and the post-exercise insulin window.

In This Episode You’ll Learn

• What are the effects of the ‘Eat and Eat Again’ rule on hunger?
• What is the ‘What the Hell?’ effect?
• Should you set big, audacious fat loss goals?
• Do nutrients compete for absorption?
• What is the post exercise insulin window?
• What is the best time of day to take supplements?

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

Neuro Coffee (TM) 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 (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) 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.

EPISODE 003 - LINKS FROM THE SHOW:

• Neuro Coffee - coupon code: DRMIKE10
• The Metashred Diet

Welcome to the 2nd episode of The Dr. Mike Show.  I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is The Eat and Eat Again Rule, and then I'll answer reader questions regarding gaining weight during the winter months, and pre-workout supplementation.

In This Episode You’ll Learn

• The Eat and Eat Again Rule
• Neuro Coffee Giveaway
• The Metashred Diet
• Are the winter months making you fat?
• Are pre-workout powders beneficial, or a waste of money?

Click Here to Rate and Review on iTunes

You can also listen on: 

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

Neuro Coffee (TM) 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 (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) 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.

KEY TOPIC - The Eat and Eat Again Rule

So today is another key topics show, and the key topic today is the “Eat and Eat Again” rule. Whenever I’m talking to a large audience, the “Eat and Eat Again” rule is something that I always like to stress, and talk about, because it’s really simple.  When people are talking about, “How can I change my life?” “How can I improve my nutrition?” you need something actionable. I really dislike nutrition information that’s not actionable. Stuff like, “Eat less saturated fat”, “Eat less sodium”.  To me, that advice is worthless - because you don’t eat saturated fat, you eat foods. Trying to eat less sodium is so abstract that it’s near impossible.

The “Eat and Eat Again" rule is very simple - you can eat as much food as you want, at a given meal, as long as you’re willing to eat that same amount of food two or three hours later.  So, when you look at your meal size, this is a great way to prevent you from from falling into this “feast and famine” cycle.  The feast and famine cycle is when you have a massive lunch, and because you're so full, you eat a very small amount of food at dinner, but then after dinner you end up eating again because you’re very hungry, or the next morning you eat another very large meal.  This “large meal, small meal, large meal, small meal”, this “feast and famine” cycle is something that we really want to get away from.  With the “Eat and Eat Again” rule, you just need to be really honest with yourself.  When you sit down to a meal, say to yourself, “If I eat this whole thing, could I eat a similar amount of food in two or three hours?”  The “Eat and Eat Again” rule regulates your portions if you’re honest with yourself. I like it because it’s very simple, there’s no calorie counting, there’s no anything. Just look at the amount of food that you’re eating and say “Could I eat this same amount in two or three hours?” If the answer is no, then you need to reduce the size of the meal you are eating.

That’s your challenge over the next three days - implement the “Eat and Eat Again” rule. Don’t worry about anything else, just implement the “Eat and Eat Again” rule at every single meal.  This is a good test, because if you are unable to do that for the next three or four days, then that should be a good message to you that you need to focus your efforts - not on carb-cycling or ketogenic diets, or whether all of your food is organic. None of this.  That’s the micro, let’s focus on this macro - the “Eat and Eat Again” rule.  I’m interested to hear how it goes. Post comments below or hit me up on Instagram or Twitter @mikeroussell.

EPISODE 002 - LINKS FROM THE SHOW:

• Neuro Coffee - coupon code: DRMIKE10
• Barbara Rolls at Penn State has done some really interesting research on restaurants and cooks at restaurants, and their views on portion size, and they are just skewed.
• Research study - All animals, including humans, should show seasonal effects on the urge to gain weight.
• Daily Show - bit on Planet Fitness
• Carbon Prep
• Modern Pre by USP Labs
• No-Xplode
• Citrulline Malate
• Beta-alanine
• Teacrine
• BeetElite

EPISODE 002 - SHOW NOTES:

• Welcome to the show, overview of topics (Eat and eat again rule, are winter months making you fat? and pre-workout supplements) 00:30
• Introduction of Dr. Mike Roussell (Dr. Mike) and Chris Dominello - new giveaway! (2:30)
• Giveaway details - this week is a bag of Neurocoffee! http://getneurocoffee.com (3:35)
• Dr. Mike discusses the “Eat and Eat Again” rule (4:30)
• Chris Dominello talks about step-by-step processes and how they are easier to integrate into our lives (5:30)
• Dr. Mike goes into detail about the “Eat and Eat Again” rule, pizza is discussed! (7:30)
• Dr. Mike and Chris discuss portion size and more pizza! (8:45)
• Dr. Mike discusses low carb diets and desire to eat (11:30)
• Dr. Mike talks about eating out at restaurants, portion size, and how it relates to the “Eat and Eat Again” rule (13:10)
• Reader questions. First question - Winter fat? (17:35)
• Second reader question - Pre-Workout supplements (24:02)
• Dr. Mike and Chris continue to discuss pre-workout supplements and Planet Fitness (28:00)
• Dr. Mike continues discussion of pre-workout supplements, including beta-alanine (30:27)
• Dr. Mike and Chris wrap up the show! (33:30)

Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!

Welcome to the inaugural episode of the Dr. Mike Show. I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is the Hierarchy of Carbohydrates. I then answer reader questions about breakfast, protein powder for kids, and using protein powder to build more muscle.

In This Episode You’ll Learn

• How to use the Hierarchy of Carbohydrates to simplify what carbs you prioritize in your diet and how much of them you should consume.
• How to put together fast protein-packed breakfasts.
• If protein powder is safe for kids to use.
• If protein supplements will help you build muscle after your workouts.

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

Neuro Coffee (TM) 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.

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KEY TOPIC - HIERARCHY OF CARBOHYDRATES

This simple hierarchy is based on the fact that since not all carbs are created equal, there is a spectrum in which you can restrict them. Foods at the top of the list are more carb- and calorie-dense while containing fewer nutrients. As you move down the list, foods become less carb- and calorie-dense while containing more nutrients—these are the foods you want to pile on your plate.

EPISODE 001 - LINKS FROM THE SHOW:

• Neuro Coffee - coupon code: DRMIKE10
• The Gray Zone of Nutrition
• Dr. Mike Ultimate Book of Smoothies
• Fearless Feeding (Jill Castle, Maryann Jacobsen)
• Quick Breakfast Recipes
• Microwave Eggs
• Cold Blueberry Oatmeal Recipe
• Metabolic Drive from Biotest
• Muscle Matrix from NutraBio
• Modern Protein from USPlabs
• Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults. (Weisgarber KD1, Candow DG, Vogt ES.)

EPISODE 001 - SHOW NOTES:

• How Dr. Mike and Chris met [00:07:16] 
• Chris’ background [00:10:47]
• Concept of the Hierarchy of Carbohydrates [00:14:25] 
• Easy way to get vegetables and fruits in your diet [00:18:46]  
• Tips on how to feed kids vegetables [00:24:05] 
• Q&A: Quick, easy, and healthy breakfast options [00:26:34] 
• Q&A: Is protein powder safe for kids? [00:34:26] 
• Q&A: Are supplements a good choice for protein intake? [00:37:05] 

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