Top 3 Muscle Building Mistakes to Avoid

Over the years of working in this field I have met HUNDREDS if not thousands of people who were all struggling with a similar issue. They feel like they have to eat so little to maintain their body weight and if they "indulge" they gain weight very easily. Well today on the podcast, I am going to talk about the one lifestyle change that many people struggling with this issue can make to be able to EAT MORE and maintain a healthy body composition. And not only that, but this approach in many cases will also help to improve your physical and mental health and well-being as well. Make sure you tune into the episode to learn more. If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you can do so here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show. Today we have a Q and A episode and we are going go cover: Whether mushroom coffee is worth adding to your routineWhat resistant starches are and are they something you want to include in your dietWhether or not nightshade foods contribute to arthritis or other inflammatory conditions We break each of these topics down and give you some practical takeaways to help you live a happier healthier life. Tune in to hear more. Links 👇🏽Resistant Starch Research:Resistant Starches and Cardiometabolic Health OutcomesResistant Starch and the Gut MicrobiomeIf you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.  Save 20% off Legion supplements (Use code Chavez at checkout)Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Last week Senator Ron Johnson organized a roundtable discussion in Washington titled: "American Health and Nutrition: A Second Opinion". This roundtable discussion featured Robert F. Kennedy Jr., Jordan Peterson, Vani Hari (The Food Babe, Casey Means, and a few other activists and influencers. The discussion has gotten a lot of press and while I am happy to see more people wanting to see the government step up and making policy changes to improve the health of the US population, many of the points outlined in the discussion were a distraction from the real problems facing our country. So in this episode I am going to talk about the roundtable discussion further and highlight some things that our government can do to help improve the health of the population. LinksWatch the roundtable discussion here. Support the show Get 20% off of your first order of Legion supplements here and support the podcast by using this link (use the code "Chavez" at checkout) If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In a matter of 10 years gluten went from being something most people have never heard of to something millions of people were avoiding in their diets which sparked a huge market for gluten-free products. But why? Is there any reasoning to it? Gluten might be one of the most complicated topics in nutrition and in today's episode I am going to attempt to unpack this topic and help you to understand: What gluten isWhy it can be a problem for some people Why it isn't a problem for most people How to determine if it is an issue for youAnd more...Tune into the episode to learn more. Previous episodes mentioned on the podcast: Protein episode Food allergy episode with Dr. David StukusIf you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Today on the show we are going to discuss flexible eating and the 80/20 rule in nutrition. The 80/20 rule refers to eating healthy foods 80% of the time and then allowing 20% for flexibility. If you listen to the show, you know I am a big fan of flexibility, so you might be surprised to hear my take here. On the show we discuss: The 80/20 doesn't make sense for everyoneCircumstances where flexibility with nutrition can do more harm than goodHow to figure out what works best in your lifeTune into the episode to learn more. Want to support the show? Leave a review for the show if you haven't already here. You can also support the show by purchasing through our affiliate links which you can find here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Inflammation!! This has become a popular term recently and most people don't really know what it means or if its something that we should be worried about. So, on this episode of the podcast, we are going to discuss: What inflammation isWhy it's important The difference between acute and chronic inflammation How inflammation contributes to disease development How our diet can contribute to inflammation And more...Make sure you tune into the show to learn more.Want to submit a questions to be featured on our next Q and A podcast? Click here to submit your question.  Get 20% off of your first order of Legion supplements here (use the code "Chavez" at checkout)  Previous Episodes ReferencedSaturated Fat Episode Red Meat Episode Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

On this episode of the podcast we have a.Q and A episode covering three topics. 1) Are caffeine and coffee beneficial or harmful to our health? 2) What are the best oils to cook with? 3) Does dairy interfere with the absorption of nutrients from berries? We will be discussing some of the research looking at the health benefits (and negative effects) of coffee and caffeine, the differences between cooking with oilve oil, coconut oil, butter, ghee, etc., and how dairy can block the absorption of nutrients from foods like berries and coffee and what to do to reduce this effect. Tune into the podcast to learn more. Here is the research discussed in the show: Coffee Health Benefits  Coffee/Caffeine Brain HealthMilk Reducing Nutrients in Berries Study Looking At Different Fat Content Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Did you know that all health improvements that people experience from following any new diet or nutrition plan can be distilled into 3 key changes? Today on the show we are going to discuss what those specific changes are and help you to understand How Diets Work and where you should place your focus if your goal is make nutrition changes that will benefit your health. Previous episode that may be helpful: Energy Balance Episode Food Sensitivity Episode Click here to take advantage of Legions BOGO 50% off Labor Day sale. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Soy is one of the most widely misunderstood foods. There are a variety of claims regarding the health effects of soy. It disrupts female hormones, feminizes men, increases risk of cancer, is inflammatory, and more...But what does the actual science show? In this episode of the podcast we are going to discuss the evidence for the health effects of soy. We cover: The nutritional composition of soy foodsWhat studies show about soy consumption and risk of heart disease, cancer and other long term health outcomes.How soy affects male and female hormonesStrategies for adding soy to the dietAnd more...Tune in to listen to the full episode. Sources: Soy Umbrella Review Soy and Markers of Inflammation Soy Impact on Hormones in Men Soy and Thyroid Health Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

On this episode of the podcast we have a Q and A episode we are covering 3 popular topics. 1) The personalized nutrition company ZOE2) Nutrigenomics and whether we should use our genes to determine what to eat3) The science of cold plunging Research on cold exposure:Cold Water Immersion and RecoveryCold Exposure and Muscle Growth If you are interested in signing up for the discounted offer on the Nutrition Mastery Blueprint course you can sign up here. To search the podcast archive go here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show