Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few. Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it. So in this episode, we’re going to unpack everything you need to know about magnesium: ✅ What magnesium does in our...
Mar 11, 2026•14 min•Season 1Ep. 124
Most people don’t fail to reach their health and fitness goals because they lack knowledge. In this episode of the podcast, Dr. Kasey Jo Orvidas joins me to discuss what self-sabotage is, why it happens, how it shows up in everyday life, and strategies for identifying and overcoming self-sabotage. We also cover actionable coaching strategies to help you or your clients stop getting in your own way, build momentum, and finally stick to the habits and goals that matter most. Sign up for the Coachi...
Feb 23, 2026•34 min•Season 1Ep. 123
Did you know that 100 million people in the US have prediabetes? Prediabetes is one of the biggest health challenges that our country faces. It increases the risk of diabetes, but also increases the risk of heart disease, cancer, Alzheimer's, and more. The good news is that most of these cases are reversible with nutrition and lifestyle changes. On today's podcast, we are going to discuss what those nutrition and lifestyle changes are. In this episode, we cover: What prediabetes is Health risks ...
Feb 13, 2026•25 min•Season 1Ep. 122
On today's episode of the podcast we are going to break down a simple 4 steps process to transform your body in 2026. In this episode we discuss: The science behind weight loss and weight gain How to determine your energy needs for losing or gaining weight How to set up habits to consistently meet your energy needs The role of exercise is movement in body composition change And more... If you are someone who has struggled to lose weight and keep it off, you don't want to miss this episode. Episo...
Jan 14, 2026•22 min•Season 1Ep. 121
There’s no shortage of nutrition and health trends online, but most don’t live up to the hype. In this episode, I break down the handful of trends that actually ARE worth paying attention to. The ones consistently supported by research and shown to make a real difference for long-term health, body composition, and performance. If you want clarity on where to put your energy and which “trends” are actually are worth investing into, tune into this episode. Fiber Episodes Protein Episode Calculatin...
Dec 16, 2025•24 min•Season 1Ep. 120
Fads come and go each year in the nutrition and health space, and today, we are going to talk about some of the most popular health fads that I would recommend avoiding in 2026. In this episode, we cover a wide range of topics, from peptides to NAD to vibration plates, and we separate the science from the hype to help you avoid wasting time and money on unproven and potentially dangerous trends. Make sure to tune into the podcast to learn more. Research on Topics Discussed in the Episode BPC 157...
Dec 08, 2025•16 min•Season 1Ep. 119
The holiday season can be one of the most challenging times of the year to maintain consistency with healthy habits. Between travel, parties, stress, family dynamics, and endless food temptations, it’s easy to feel like your routine goes out the window. But it doesn’t have to. In this episode, Dr. Adrian Chavez breaks down simple, science-backed strategies to help you enjoy the holidays without feeling sluggish, guilty, or overwhelmed. In This Episode, We Cover: How to get out of the all or noth...
Nov 22, 2025•23 min•Season 1Ep. 118
Today I’m sharing a conversation I recorded for the Endocrine Matters podcast with my friend, Dr. Arti Thangudu. In this episode, we dive deep into the science of nutrition and blood sugar control what actually moves the needle, what doesn’t, and how to cut through the confusion that surrounds this topic online. We also talk through some of the most common misconceptions around blood sugar control, whether low carb or ketogenic diets are best, and more. Whether you have been diagnosed with diabe...
Nov 13, 2025•50 min•Season 1Ep. 117
In this episode of The Nutrition Science Podcast , Dr. Adrian Chavez sits down with endocrinologist and direct care physician Dr. Arti Thangudu to to a deep dive into what’s really wrong with the U.S. healthcare system and what patients can do about it. Dr. Thangudu shares her journey from working in the traditional healthcare system in a high-volume insurance-based clinic to founding her own direct care endocrinology practice that provides patient centered care where she is able to spend time w...
Nov 06, 2025•44 min•Season 1Ep. 116
Welcome back to another episode of the show. Today we are going to be discussing a food that I think is highly underrated - Mushrooms. Most people walk past this food in the grocery store without realizing the powerful impact that it can have on our health. So today we are going to cover: The nutritional composition of mushrooms Unique nutrients there are found in mushrooms Research showing the health benefits of eating more mushrooms How to include them into your diet And more... Tune in to lea...
Oct 30, 2025•18 min•Season 1Ep. 115
Is the ketogenic diet really a useful diet to follow or just another fad? The ketogenic diet has become one of the most talked-about approaches to weight loss and metabolic health. But what does the research actually say about the diet? In this episode of the podcast, we dive into the science of the ketogenic diet, explaining its potential benefits and risks. In this episode, you’ll learn: What a ketogenic diet actually is and how it is used medically The difference between a true ketogenic diet...
Oct 22, 2025•13 min•Season 1Ep. 115
In today's episode of the podcast, we will discuss whether walking is a good form of exercise. We cover the health benefits of walking and why it is a great form of exercise for most people. Then we discuss why it shouldn't be the ONLY form of exercise and why higher intensity exercises have health benefits that are hard to get from walking. Tune into the podcast to hear more. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show...
Oct 15, 2025•11 min•Season 1Ep. 114
Welcome back to the show. Today we have another Q&A episode and we will cover the following topics: Are natural sugars like honey and maple syrup are actually “better” than refined sugar, or are they harmful to our health? Does grass-fed butter and beef truly make a meaningful difference for health What the science says about the health benefits of using a weighted vest. As always, we discuss both the science and practical perspective to help you separate facts from fads. Tune into the episo...
Oct 08, 2025•17 min•Season 1Ep. 113
Since the early 1980s, obesity rates have doubled, and the average American adult has gained about 20 pounds. This rise in obesity has put these groups at increased risk for diabetes, Alzheimer's, several types of cancers, and many more health issues. All of this is burdening the American healthcare system in a way that isn't sustainable. So in this episode of the podcast, I am going to talk about what has caused this rise in obesity from both a societal level and an individual level, and discus...
Oct 03, 2025•20 min•Season 1Ep. 112
Do you ever feel confused when walking down the supplement aisle (or shopping online? You are not alone; there are thousands of supplements on the market in different forms, doses, and formulations you almost need a PhD to make sense of it all. Lucky for you, I got a PhD and did that research, and I am going to break it down for you here. In this episode, we cover the top 17 best-selling supplements, what they do, who they can be beneficial for, who shouldn't take them, and more. Tune into the e...
Sep 25, 2025•26 min•Season 1Ep. 111
Welcome back to the show. In part 2 of our bloating series, we’re moving from understanding the problem to taking action. In this episode, we discuss practical nutrition and lifestyle strategies that can help reduce bloating and bring more comfort to your daily life. From simple dietary adjustments to mindful eating practices and stress management techniques, we’ll explore evidence-based approaches you can start using right away. We’ll also discuss how to identify which foods may be contributing...
Sep 06, 2025•16 min•Season 1Ep. 110
In this episode of The Nutrition Science Podcast , we break down one of the most common and frustrating digestive complaints: bloating. We start by defining what bloating is, discuss why it happens, and how to recognize the difference between bloating that’s considered normal versus bloating that might signal an underlying health issue worth paying closer attention to. We’ll also explore some of the most common contributors to bloating, from digestive factors to lifestyle influences such as diet...
Sep 05, 2025•15 min•Season 1Ep. 109
On this episode of the show, we have a Q&A episode and we will be covering the following topics: Easy tips for including more fiber in your diet Why protein powders can cause GI issues and ways to avoid them Whether there are any benefits to including MCT in your diet. Tune into the episode to learn more. Fiber episode Protein episode Saturated Fat Episode Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show...
Aug 13, 2025•23 min•Season 1Ep. 108
In this episode of The Nutrition Science Podcast , we're diving deep into the essential and often misunderstood mineral: sodium. While sodium consumption is commonly associated with high blood pressure and poor health, the truth is far more nuanced. In this episode, we will discuss: What sodium does in the body How much sodium we need Why and how sodium needs vary from person to person Cons of eating too little and too much sodium Practical tips to personalize your sodium intake for optimal heal...
Aug 06, 2025•13 min•Season 1Ep. 107
Welcome back to the show. Today we have another Q&A episode, and we discuss whether you should take a probiotic while taking an antibiotic, the concept of a slow metabolism, and whether canned foods are a healthy option to include in your diet. Tune in to the show to hear more, and check out the references below if you want to learn more about the topics discussed on the show. References Probiotics for Gut Microbiome Diversity Probiotics for the Prevention of Antibiotic-Associated Diarrhea: ...
Jul 31, 2025•21 min•Season 1Ep. 106
Welcome back to another episode of the show. Today, we are going to talk about a topic that has been a topic of debate recently: tracking your food intake. There has been pushback on social media recently against tracking, and I think there are good reasons for this. However, I believe that tracking CAN BE one of the most valuable things you can do to improve your nutrition if you do it with the right mindset and are intentional with your efforts. So today on the show, we are going to discuss tr...
Jul 22, 2025•16 min•Season 1Ep. 105
Welcome back to another episode of the show. Today, we discuss how I incorporate the science-based habits we discuss on this show into my life and routine as an almost 40-year-old dad. I break down my routines for fitness and nutrition, and how I think through some of the choices that I make. Tune in to the show to the episode to learn more. Links to Resources From The Show: Nutrition Blueprint Episode How to Build a Simple, Effective Exercise Plan Guide for Calculating Your Energy Needs Sign up...
Jul 14, 2025•33 min•Season 1Ep. 104
Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few. Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it. So in this episode, we’re going to unpack everything you need to know about magnesium: ✅ What magnesium does in our...
Jul 07, 2025•15 min•Season 1Ep. 103
Today we have a Q and A episode, and we are covering the following questions: Does soy disrupt hormones? Do we need 1 gram of protein per pound of body weight? Is it okay to drink coffee on an empty stomach? Tune in to the episode to learn more. Previous Episodes Discussed in the Show Surprising Truth About Soy Everything You Need to Know About Protein Health Benefits of Coffee Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show...
Jul 02, 2025•15 min•Season 1Ep. 102
Welcome back! On today's episode of the podcast, we will be covering lab tests for health and longevity. There are several new companies on the market, and many people are not receiving proper guidance from their healthcare provider about what to focus on and why. So, in this episode, we will cover some of the most important factors to focus on for lab tests. We will cover: Why lab testing is important Why most labs/supplements promoted for "longevity" are not science-based The categories of hea...
Jun 02, 2025•19 min•Season 1Ep. 101
Welcome back to the podcast. Today, we are publishing the 100th episode of the show, and I want to celebrate by going back through some of the lessons from the previous episode. If you would like to learn more about any fo the topics that we discussed today, use this searchable podcast episode archive. Want to join the Nutrition Mastery Blueprint course? Sign up here. (Use code "Podcast" for special discount) Enjoying the show or have a questions about a particular topic? Send us a message here....
May 21, 2025•20 min•Season 1Ep. 100
Welcome back to another episode of the show. Today we have a Q&A episode covering the following 3 topics: Is there truth to the hype around peptides? Are there benefits to taking apple cider vinegar? Do you need to grind chia seeds? Tune in to learn more about the science surrounding these popular topics. Previous Podcasts to Listen to: Protein Episode Fiber Episode Omega-3 Episode Scientific References: Review of the Health Effects of Apple Cider Vinegar Ground vs. Whole Chia Seeds on Omega...
May 05, 2025•16 min•Season 1Ep. 99
Do you ever feel like you are reacting negatively to some of the foods that you eat? You may be. In this episode of the podcast, we discuss the different types of adverse reactions to food that people can experience. We cover: The difference between a food allergy and an intolerance The different types of food intolerances Immune vs. non-immune mediated intolerances Why food sensitivity testing is inaccurate Listen to my previous podcast on food allergies with Dr. David Stukus here. Interested i...
Apr 21, 2025•23 min•Season 1Ep. 98
You’ve probably seen the headlines blaming everything from seed oils to tomatoes for chronic inflammation—but what does the science really say?Whether you're trying to support your immune system, improve gut health, or just make sense of the “inflammatory foods” panic online—this episode is for you. 🔑 In This Episode, You’ll Learn: What inflammation actually is—and why it’s not the bad guy it is made out to be The difference between acute and chronic inflammation How dietary patterns shape infl...
Apr 09, 2025•19 min•Season 1Ep. 97
Welcome back to the show, today we are going to discuss how nutrition science works. I realize that most people don't understand the various forms of nutrition research and how each of these types of research helps us to develop conclusions about a topic. So today we are going to cover: The 4 main types of nutrition research The pros and cons of each of these types of research How each type of research helps us understand the relationship between nutrition and our health How to tie it all togeth...
Apr 02, 2025•21 min•Season 1Ep. 96
