54: Eat Smarter w/ Shawn Stevenson

Talent Stacking is a concept developed by Scott Adams (author and creator of the Dilbert comic) that combines your strongest skills in order to give you an edge in your field. It can have a huge impact on your life and career when used correctly. That's why in this episode we're breaking down the method, how to determine your own talent stack, strategies to improve, and so much more.   In this episode you'll learn: -What a talent stack is  -How to determine valuable skills in a particular field -How Amanda and Chris use talent stacking  -Ways a talent stack can benefit you  -Strategies to help you accumulate more knowledge about your specialties -Some of the best invaluable universal skills you can learn  -That it's never too late to develop a new skill  -How to build your talent stack when starting from scratch  -How to use your skills to create an edge   References:  How to Lose at Everything and Still Win Big by Scott Adams Loserthink by Scott Adams

Decluttering your space and getting rid of things may not seem like the most exciting idea, but it can make a huge difference in your day-to-day life and stress levels. That's why in this episode, we're breaking down Marie Kondo's method of decluttering, how to use it, and how it can benefit you. If you have ever felt overwhelmed by the amount of things in your house that you haven't used in forever or thought about decluttering your things, then this episode is for you.    In this episode you'll learn: -About the concept of decluttering  -Amanda and Chris' experience with organization using this method  -About minimalism and how it differs from Marie Kondo's method  -How to strategize decluttering your space  -How decluttering can save you time in the long run  -Some key rules to keep in mind when getting rid of things -Tips to prevent accumulating things you don't love  -Ways to categorize your items -The order of categories she suggests when decluttering your space   -Why it's beneficial to sort through sentimental items last -Benefits of following Marie Kondo's method    References: Marie Kondo's book: The Life-Changing Magic of Tidying Up 

Health and nutrition should always be a priority, but especially when it comes to pregnancy. Kelly LeVeque aka @bewellbykelly is a holistic nutritionist and celebrity health coach who specializes in pre-pregnancy, pregnancy, and post-pregnancy nutrition. In this episode, Kelly shares lots of tips for good nutrition and overall health in all stages of pregnancy.    In this episode you'll learn: -How breastfeeding can affect energy and hunger  -What you can do pre-pregnancy to help with the process  -Which type of foods are most important for healthy pregnancy -About heme iron vs non-heme iron  -About the importance of thyroid health for pregnancy  -What foods are rich in folate  -Why red meat can be beneficial, especially during pregnancy  -About ALA, DHEA, and more  -Some better tasting ways to incorporate organ meat like liver -What to look for in a quality prenatal supplement -When to start taking a prenatal  -Recommendations to help with nausea during the first trimester -The importance of healthy fats during pregnancy  -The role blood sugar can play in pregnancy  -Some things men can do to help with fertility  -Important things to know about breastfeeding -How much cooking at home more often can improve your health   Where to find Kelly: Instagram @bewellbykelly | FaceBook | Twitter  Books by Kelly: Body Love & Body Love Every Day  KellyLeVeque.com   

With the amount of conflicting health-related information out there, it can be difficult to navigate what's what when it comes to nutrition. That's why in this episode, we're breaking down the truth behind more common health myths.    In this episode you'll learn:  -About the fresh vs frozen produce debate -Different factors that play into the nutritional value of certain vegetables when fresh vs frozen  -How fasted exercise affects fat burn -About how glucose is stored in the body  -The truth about eating carbs at certain times of the day or night  -About insulin sensitivity at night  -About weight training at a younger age -The truth about Apple Cider Vinegar and how it affects blood sugar and weight loss    References:  https://bit.ly/3akS8Vh  https://bit.ly/3s49Hz1 https://pubmed.ncbi.nlm.nih.gov/28292654/ https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ rb.gy/qkptl7 https://www.nature.com/articles/0801922?proof=t Fasted exercise when compared to fed exercise "does not increase the amount of weight loss and fat mass loss. Study link - rb.gy/08nh4d Study link - https://bit.ly/3poFxES Your metabolism during sleep isn't significantly different than the RMR during waking hours https://www.nature.com/articles/1600685 One metaanalysis in 2017 that covered over 100 studies and narrowed them down to 5 that met their strict criteria. Their findings debunked the myth and concluded there's no statistically significant change in fat loss if evening meals are reduced https://bit.ly/3u16ZvU Gymnastics or weightlifting, may be beneficial for bone formation and growth. https://www.shapeamerica.org/publications/resources/teachingtools/coachtoolbox/upload/NSCA-Position-Statement-on-Youth-Resistance-Training-English-2014.pdf Another review reported that high loads have a critical roll in bone mass acquisition during and before puberty. https://link.springer.com/article/10.2165%2F00007256-200636070-00002 A randomized, double blind, placebo-controlled study on obese Japanese subjects that showed that the 2 groups who had vinegar every day (15 ml and 30 ml) showed lower body fat and weight after 12 weeks than the placebo group. https://pubmed.ncbi.nlm.nih.gov/19661687/ Another study in 2013 showed that vinegar enhances satiety, but the researchers noted that it was actually giving people nausea, which is definitely not a sustainable strategy. https://pubmed.ncbi.nlm.nih.gov/23979220/

The human immune system is crucial to good health, especially today with the prevalence of COVID-19. There has been much debate over if, and how you can support immune health. In this episode, Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke's Mid America Heart Institute in Kansas City, Missouri, takes a deep dive into what he has learned about supporting immune health in general, as well as directly relating to COVID-19.    In this episode you'll learn:  -Which vitamins can help boost your immune system  -About immune cells and how they function -About glycosidic activity of white blood cells  -Some foods that can cause more inflammation and possibly weaken your immune system  -Which food/oils have been shown to help with Covid-19  -Specific foods to avoid  -How glucose has been shown to affect the immune system and Covid-19 -Some of the most important factors of overall immune health  -Which vitamins are crucial for immunity  -About caffeine and how it affects autophagy  -Ways to achieve better metabolic health  -About metabolic syndrome  -The truth about fasting when you're sick  -How exercise can affect the immune system -About dysbiosis and ways to know if you should address it  -How to test for dysbiosis  -About the elimination diet  -What mycotoxins are and how they can affect the body  -How vaccines work in general  -Dr. DiNicolantonio's opinion on the vaccine and who could benefit from it  -Why it's so important to get sunlight in the mornings  -Why getting fresh air is so important  -Benefits of grounding  -How cold therapy affects infections    Find Dr. DiNicolantonio at: Drjamesdinic.com Get a copy of Dr. DiNicolantonio's book, Immunity Fix here Instagram: @drjamesdinic

There are so many health and wellness myths out there that can make achieving a healthy lifestyle seem impossible. But it doesn't need to be so complicated. That's why we're breaking down even more of the most common myths surrounding health and fitness.   In this episode you'll learn:  -How to spot BS when it comes to big claims  -The truth about protein and how it affects the body and calcium -Some benefits of high protein diets  -Myths around sunscreen and sun exposure  -About the difference between UVB rays and UVA rays  -How to find a high quality sunscreen  -About alkaline diets and the truth behind food ph  -The truth about alkaline water and how it affects stomach ph  -About saturated fat and cholesterol levels  -Dietary cholesterol and how it affects cholesterol levels  -About hyperresonders to cholesterol  -About 'detox diets' and how they can affect the body    Studies: https://bit.ly/2rrxoV5 https://bit.ly/2p8xlOA https://bit.ly/2pilJFT https://bit.ly/2KJ8Hvl https://bit.ly/2IpnBbF https://pubmed.ncbi.nlm.nih.gov/15364185/ https://bit.ly/2jGeMvW https://bit.ly/2IMRTT4 https://pubmed.ncbi.nlm.nih.gov/19906248/ https://pubmed.ncbi.nlm.nih.gov/22905670/ https://pubmed.ncbi.nlm.nih.gov/20071648/ https://pubmed.ncbi.nlm.nih.gov/20685950/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

There are so many crazy nutrition and fitness myths out there, it can be difficult to know what's what. That's why in this episode, we're breaking down 5 common health and fitness myths and the truth behind them. From dietary sodium intake to supplement needs, strength training, and so much more, we got you covered.    In this episode you'll learn:  -About sodium intake and its importance  -Where most people's salt intake actually comes from  -How to know if dairy products are right for you  -The truth behind the idea that dairy is linked to common health issues  -Benefits of pasture raised dairy vs. conventional dairy products  -About myths around the common cold  -The truth about supplement needs for most people -How to choose a high quality supplement  -Which vitamins Americans are commonly low in  -How lifting weights affects the human body  -Benefits of strength training   References: Supplement brands Chris recommends: Nordic Naturals | Designs for Health | Thorne | Now Foods | ATP Lab   Studies: Sodium in highly processed foods, 2017 study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5417577/#R3   Claims about dairy-related links to all-cause mortality, CVD, and CHD - https://sciencebasedmedicine.org/the-china-study-revisited/ https://link.springer.com/article/10.1007/s10654-017-0243-1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143456/https://pubmed.ncbi.nlm.nih.gov/26786887/ https://pubmed.ncbi.nlm.nih.gov/27207960/ https://pubmed.ncbi.nlm.nih.gov/26862005/ https://pubmed.ncbi.nlm.nih.gov/28374228/ https://pubmed.ncbi.nlm.nih.gov/27882862/ https://pubmed.ncbi.nlm.nih.gov/26378576/ https://www.bmj.com/content/349/bmj.g6015 https://pubmed.ncbi.nlm.nih.gov/28140321/ A 2010 clinical trial showed that school children who took vitamin D3 daily had a lower risk of contracting influenza A - https://academic.oup.com/ajcn/article/91/5/1255/4597253  A systematic review concluded that vitamin D provided protection against acute respiratory infection -  https://www.bmj.com/content/356/bmj.i6583    Other references -  ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

Now that 2020 is in the rear view and a new year lies ahead, it's the perfect time to reflect on some goals you'd like to reach in 2021 and how you plan to achieve them. Whether your goal is health-related, business-related, or personal, many people tend to start the new year with plenty of goals but aren't able to stick to them as the year progresses. That's why in this episode we're sharing ways to set realistic, achievable goals that you can actually stick to long-term.     In this episode you'll learn:  -How to optimize your goals to be realistic  -About the psychology behind goal setting  -Examples of how to set realistic goals  - How to work your way up to your big goals  -How to set up a specific action plan  -About the role that your environment can play  -Some questions to ask yourself when setting new goals  -Some of Amanda & Chris' goals for 2021    References:  How to Make New Habits Stick w/ Sohee Lee 

Food can be complicated, especially when you're trying to improve your quality of health or lose weight. In this episode, Shawn Stevenson breaks down the science behind how food affects the human body and ways to optimize it to fit your goals.    In this episode you'll learn: -About the CICO (Calories In Calories Out) model and its shortcomings -The role of hormones in fat storage and burning -About fat cells and different types of fat -Nutrient digestion and absorption -About microbiome -How people with different backgrounds may responds differently to same diet -Sleep -About the Three Amigos of fat storage Where to Find Shawn: Website/Podcast - https://themodelhealthshow.com/ YouTube - https://www.youtube.com/user/TheShawnModel Instagram - @ShawnModel Twitter - @ShawnModel   Books: Eat Smarter - https://eatsmarterbook.com/ Sleep Smarter - https://sleepsmarterbook.com/

What you do every day is what really adds up to your goals and feeling your overall best. That's why it's so important to establish and maintain good habits. When you're trying to change your habits, the ability to make them stick is what will set you apart and propel you towards your goals. In this episode, we are sharing 8 research-backed strategies and tactics to help make your habits stick.   In this episode you'll learn:  -Ways to help make your habits stick  -About different types of goals  -Common mistakes people make when creating new habits  -Some ways to help motivate yourself -What to avoid doing when starting a new habit    References:  Atomic Habits by: James Clear   Tiny Habits by: BJ Fogg How to Fail at Everything and Still Win Big by: Scott Adams