Summary

In this conversation, Dr. Ashley Gearhardt joins Staci & Missy to discuss the addictive nature of ultra-processed foods and how they are engineered to create cravings. She emphasizes the importance of understanding the food environment and the impact of marketing on food choices, especially for children. Strategies for managing cravings and the benefits of real food are explored, along with the need for policy changes to improve food access and nutrition. The discussion also touches on the trend of high-protein products and the importance of reclaiming our food choices for better health.

Takeaways

• Ultra-processed foods can trigger addictive behaviors similar to substances like alcohol.
• Food engineering is designed to maximize cravings and consumption.
• Real food can help reduce cravings and improve overall health.
• Children are particularly vulnerable to the marketing of unhealthy foods.
• The food environment plays a significant role in our eating habits.
• Compassion is essential when addressing food addiction and cravings.
• Policy changes are needed to make real food more accessible and affordable.
• The protein trend in food products often masks unhealthy ingredients.
• Understanding the manipulation behind food marketing can empower better choices.
• Reclaiming our food choices is crucial for long-term health.

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Summary
In this episode of the podcast, Staci & Melissa interview renowned nutrition expert Professor Marion Nestle, who shares her insights on the latest USDA dietary guidelines and the complexities of food politics. Nestle discusses the new food pyramid, emphasizing the importance of eating real food and the need to avoid highly processed items. She critiques the guidelines for promoting increased meat consumption and full-fat dairy, arguing that they contradict the goal of improving public health and addressing environmental concerns. Nestle also highlights the influence of food industry lobbying on dietary recommendations and the challenges of navigating food marketing and labeling in today's grocery stores.

Throughout the conversation, Nestle stresses the importance of understanding food processing and encourages listeners to read ingredient labels carefully. She advocates for a balanced diet rich in plants and real foods, while also addressing the social inequalities that affect access to healthy options. The episode concludes with Nestle sharing her personal philosophy on food enjoyment and her upcoming book, "Sugar Coated," which explores food labeling and marketing through the lens of cereal boxes.

Takeaways

• Marion LOVES Michael Pollan's quote, "Eat real food, not too much, mostly plants," and agrees with it whole-heartedly.
• The new dietary guidelines promote increased meat consumption, which is concerning for health and the environment. Americans get enough meat and not enough plants.
• Understanding food processing is crucial for making informed dietary choices.
• Food marketing often misleads consumers about health benefits.
• Enjoy your meals and don't stress too much about food.

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Chef Rachel Portnoy, a demonstration chef at Canyon Ranch, shares her journey from being a pastry chef to focusing on health-oriented cooking. She emphasizes the importance of integrating fiber and protein into daily meals, highlighting beans, lentils, and seeds as key sources. Rachel discusses the significance of spreading nutrition throughout the day, the benefits of fermented foods, and the role of variety in maintaining gut health. She also provides practical tips for incorporating these elements into everyday meals, such as using canned beans for convenience and experimenting with fermented foods like kimchi and miso.

Key Takeaways:

1. Balanced Nutrition: Spread your intake of protein and fiber throughout the day to maintain energy and satiety.
2. Fiber Sources: Beans, lentils, and seeds are excellent sources of fiber and should be included in daily meals.
3. Fermented Foods: Incorporate a variety of fermented foods to support gut health and enhance flavor.
4. Meal Planning: Stock your pantry with essentials like canned beans and seeds to make healthy cooking more accessible.
5. Cooking Flexibility: Be open to modifying recipes and using what's available to create nutritious meals.
6. Gut Health: A diverse diet supports a healthy gut microbiome, which is crucial for overall well-being.
7. Snacking Strategy: Use snacks to fill nutritional gaps, focusing on protein and fiber-rich options.
8. Mindful Eating: Slow down during meals to aid digestion and enhance nutrient absorption.
9. Sourdough Bread: Opt for sourdough bread for its fermentation benefits, which improve nutrient availability.
10. Practical Tips: Use thermoses for soups and experiment with different ways to enjoy fermented foods.

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Summary

In this episode, Christa Biegler, a functional nutritionist, discusses the importance of understanding inflammation and its triggers, the role of assessment in health, and common health issues such as dysbiosis and dry skin. She emphasizes the significance of omega-3 fatty acids in managing inflammation and offers practical tips for stress management, especially during the holiday season. The conversation highlights the need for personalized nutrition and the impact of stress on overall health.


Takeaways

-Inflammation is a response to various triggers, including stress and diet.
-Understanding the root causes of health issues is crucial for effective treatment.
-Assessment is the first step in identifying health problems.
-Dysbiosis and inflammation can manifest in various symptoms.
-Omega-3 fatty acids are essential for managing inflammation and overall health.
-Dry skin and eczema require both internal and external treatment approaches.
-Stress management is vital, especially during the holiday season.
-Identifying energy drains and sources of joy can improve mental health.
-Electrolytes play a significant role in managing stress and hydration.
-Personalized nutrition is key to addressing individual health concerns.

https://www.christabiegler.com/

Chapters

00:00 Introduction to Functional Nutrition
00:57 Understanding Inflammation and Its Triggers
06:11 The Importance of Assessment in Health
12:31 Common Health Issues and Their Root Causes
18:24 The Role of Omega-3 Fatty Acids
24:11 Addressing Dry Skin and Eczema
34:50 Managing Stress During the Holidays

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Summary

In this engaging podcast episode, Dr. Micah J. Eimer shares his journey to becoming a cardiologist, addressing common misconceptions about heart health, the importance of exercise, and the significance of cardiac calcium scoring. He explains the complexities of cholesterol, the role of lipoproteins, and the impact of lifestyle choices like caffeine and alcohol on heart health. The conversation also touches on recognizing symptoms of anxiety versus heart attacks and emphasizes the importance of maintaining meaningful relationships for overall well-being.

Takeaways

• A common misconception is that feeling good means being healthy.
• Exercise is crucial for heart health; the more, the better.
• Calcium scoring is a valuable tool for assessing heart disease risk.
• A score of zero indicates low risk, but not zero risk.
• Cholesterol management is essential, focusing on lowering LDL levels.
• Lipoproteins like ApoB provide insight into heart disease risk.
• Moderate alcohol consumption may have health benefits, while excessive intake is harmful.
• Caffeine can protect against heart failure and coronary disease.
• Recognizing the difference between anxiety and heart attack symptoms is vital.

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Summary

In this engaging conversation, Ashley Koff RD discusses her new book and the concept of weight health as an ecosystem rather than a mere number on a scale. She emphasizes the importance of digestion, the four pillars of weight health, and the role of personalized nutrition. Through case studies and real-life applications, Ashley illustrates how understanding one's body and making informed choices can lead to better health outcomes. The discussion also touches on hydration, the significance of quality nutrition, and the empowerment of patients in their health journeys.

https://thebetternutritionprogram.com/about/

YOUR BEST SHOT Book

Takeaways

• Weight health is an ecosystem, not just a number on a scale.
• Digestion plays a crucial role in overall health and weight management.
• The four pillars of weight health are quality, quantity, balance, and timing.
• Case studies illustrate the importance of personalized approaches to nutrition.
• Supplements can fill gaps in nutrition but should be used wisely.
• Hydration is more than just drinking water; electrolytes matter too.
• Weight health should be prioritized over traditional weight management.
• Empowering patients to understand their bodies is essential for success.
• Quality of food and supplements is critical for optimal health.
• Personalization is key in nutrition and health strategies.

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Happy Holidays! We are still on break, so we are re-releasing one of our and your favorite episodes! Enjoy and we will see you in 2026!

Summary

In the episode, Staci & Melissa invited supplement expert Parth Patel to clear up confusion and clarify the uses of both collagen and colostrum in our daily regimens. Patel first explains the different types of collagen, their absorption, and the benefits of specific patented peptides like Fortibone and Verisol. The conversation then shifts to colostrum, what it is and how it can be used. He highlights its role in boosting immunity and gut health, and helps Melissa get over her concern for animal welfare, as well as its ick factor! Parth emphasizes the importance of consistency in taking these supplements for long-term benefits and addresses common misconceptions about their necessity for everyone.

Takeaways

• Collagen is the most abundant protein in the human body, crucial for structure and elasticity.
• Type 1 collagen is primarily found in skin, hair, and nails, while Type 2 is found in cartilage.
• Not all collagen supplements are created equal; absorption varies based on processing methods.
• Enzymatic hydrolysis is a superior method for collagen absorption compared to steam hydrolysis.
• Fortibone and Verisol are patented collagen peptides with specific health benefits.
• Colostrum is rich in immunoglobulins and supports gut health and immunity.
• Colostrum can help reduce systemic inflammation.
• Consistency in taking collagen and colostrum is essential for long-term benefits.
• Colostrum can be beneficial for those with autoimmune conditions or gut issues.
• Not everyone needs to take colostrum; it's best for those with specific health challenges.

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Happy Holidays! Here is a re-release of one of our and YOUR favorites! See you next year!

Summary:

In this episode, Ethan Kross discusses his books 'Shift' and 'Chatter' with Staci & Melissa, exploring the intricate relationship between emotions and thoughts. He discusses the usefulness of negative emotions, and when to recognize when they are no longer useful. He also provides strategies for managing that. Ethan emphasizes the importance of self-talk, the potential downsides of excessive positivity, and the need for emotional regulation. Kross provides practical strategies for managing emotions, including the concept of strategic avoidance and the value of perspective. The conversation highlights the significance of understanding and navigating both positive and negative emotions in everyday life.

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