What is the healthiest diet according to science? Is it vegan, vegetarian, Mediterranean, Keto, or something else? This is a question that I get often and I think that answer deserves a more thorough answer so I am covering it here on this episode. Today we discuss: What I would consider the only appropriate response to the question: "what is the healthiest diet?" What that looks like in practice How to get started with building a healthy diet that makes sense for you And more... Tune into the p...
Mar 25, 2025•12 min•Season 1Ep. 95
Welcome back to the show! Today we have a Q and A episode covering some topics that I have been getting asked about a lot recently. In this episode, we cover the following: Are there heavy metals in protein powder and do we need to be worried? Does coffee have health benefits even though it is decaf? What is an ideal body fat % Tune into the show to hear more about these topics. Links Paypal Donation https://www.paypal.com/paypalme/drchavez Join our Nutrition Mastery Blueprint Course for $150 of...
Jan 31, 2025•19 min•Season 1Ep. 94
Welcome back to the show, today we are talking all things weight loss. There are A LOT of people who are on a journey to drop some excess body fat and most of them fail due to a variety of reasons. While losing weight is hard, it shouldn't be a mystery. There is no special secret or magic formula that you are missing. In most cases what people really need is: To learn what YOUR body needs to lose body fat Practical steps for learning how to eat to meet those needs Simple. But not easy. Tune into...
Jan 17, 2025•22 min•Season 1Ep. 92
Happy New Year and welcome back to the podcast! A lot of people have health goals in the new year, which is great! However, most people fail to reach those goals and one of the reasons is they are not tied to clear consistent actions. So in this episode of the podcast we revisit one of our most popular podcast episodes of 2024 and discuss 9 simple, low-effort nutrition habits that you can make in 2025 that, if practiced consistently, can drastically improve the overall quality of your nutrition ...
Jan 03, 2025•27 min•Season 1Ep. 91
The year is coming to a close and we are going to recap some of our most popular episode topics and leave you with some lessons to take with you into 2024. We cover some of the top nutrition fads of the year, some trends to look out, and how to focus on what matters most to improve your health in 2025 and beyond. Below are some links to things that we discussed on the podcast. Metabolic Health Blueprint 12-Week Coaching Program https://www.dradrianchavez.com/MetabolicHealth THRIVE: Women’s Healt...
Dec 30, 2024•15 min•Season 1Ep. 90
The term insulin resistance has become a popular buzzword recently and most of the information that I have seen about this topic online has been misleading. So today on the podcast, I want to break down the topic of insulin resistance in more depth and we are going to discuss: What insulin resistance is and why it’s important How to determine if you may have insulin resistance How to improve insulin sensitivity and metabolic health What you can do to reverse prediabetes or improve diabetes And m...
Dec 13, 2024•19 min•Season 1Ep. 89
Are you being exposed to toxic chemicals from your cooking and food storage practices? Do you find it confusing when you hear claims that certain chemicals in common kitchen items like pots, pans, cooking dishes, and tupperware may be harming your health? If so, this is the episode for you! In this week’s episode of the podcast, we discuss: What PFAS, also known as “forever chemicals,” are and potential exposure sources in your cookware How you will most likely be exposed to BPAs and PFAS What c...
Dec 07, 2024•20 min•Season 1Ep. 88
Welcome back to another episode of The Nutrition Science podcast, today we are going to be discussing 8 tips for staying healthy through the holiday season. The average person gains weight during the time between Thanksgiving and New Years. We tend to be off of our schedule, traveling more, celebrating more, spending time with family and all of these can lead to poor sleep, eating, and exercise habits. While I am not here to encourage you to skip all of this, I do want you to make it through the...
Nov 28, 2024•19 min•Season 1Ep. 87
Welcome back to the show! Today we have a Q and A episode and I have my friend and former client Emma Becker joining me to help ask the questions. In this episode we cover the following: Are nitrates/nitrites in lunch meat harmful to our health? Does cheese impact LDL cholesterol? What are the benefits of strength training versus cardio and is one better than the other? Are there any health benefits of Kangen water? Tune in to the show to better understand these topics and gain practical tips an...
Nov 25, 2024•40 min•Season 1Ep. 86
The slogan Make America Healthy Again has picked up some traction recently and I love that people are thinking more about their health. There are some good things coming from this movement and also some not so good things and I want to talk about of them. So this week I brought my friend and colleague, Dr. Jessica Knurick, to discuss some of our thoughts about this #MAHA movement as nutrition professionals (we both have PhDs) with over a decade each of working in this field. On this episode we w...
Nov 15, 2024•54 min•Season 1Ep. 85
Do you find it hard to stick to healthy habits over time? Sometimes we are unknowingly making things harder on ourselves and there are some simple changes that we can make to move things in our favor. In this week’s episode of the podcast, we are going to cover simple environmental and lifestyle modifications you can do that will make being healthy as easy as possible. We will discuss: How to make smarter nutrition choices and live an active lifestyle in ways you never imagined How to reach your...
Nov 11, 2024•22 min•Season 1Ep. 84
Did you know that most Americans aren’t getting the recommended amounts of important micronutrients? Meeting our micronutrient needs is one of the most important pillars of a healthy dietary approach. So, in this week’s episode of the podcast, we are going to cover the top 7 micronutrients that Americans aren’t getting enough of. In this episode we will discuss: Why these nutrients are important Foods that we can get these nutrients from Strategies for ensuring you meeting your micronutrient nee...
Nov 04, 2024•23 min•Season 1Ep. 83
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 case...
Oct 16, 2024•13 min•Season 1Ep. 82
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 routine What resistant starches are and are they something you want to include in your diet Whether 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 ...
Oct 09, 2024•16 min•Season 1Ep. 81
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 poin...
Oct 02, 2024•18 min•Season 1Ep. 80
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 is Why it can be a problem for some people Why it isn't a problem for most people How t...
Sep 25, 2024•32 min•Season 1Ep. 79
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 everyone Circumstances where flexibility with nutrition can do more harm than good How to figure out what works best in your life Tune i...
Sep 18, 2024•16 min•Season 1Ep. 78
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 is Why 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 ...
Sep 11, 2024•25 min•Season 1Ep. 77
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 n...
Sep 04, 2024•18 min•Season 1Ep. 76
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 BO...
Aug 28, 2024•15 min•Season 1Ep. 75
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 foods What studies show about soy consumption and risk of heart disease, cancer and other long term ...
Aug 22, 2024•19 min•Season 1Ep. 74
On this episode of the podcast we have a Q and A episode we are covering 3 popular topics. 1) The personalized nutrition company ZOE 2) Nutrigenomics and whether we should use our genes to determine what to eat 3) The science of cold plunging Research on cold exposure: Cold Water Immersion and Recovery Cold 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 ....
Aug 14, 2024•20 min•Season 1Ep. 73
On the last episode of the show we discussed WHY LDL cholesterol matters and why we don't want to have a high number of LDL particles floating around in our blood. In this episode we discuss: - The two main dietary factors that contribute to LDL levels - A surprising fact about coffee and cholesterol levels - Simple swaps for lowering cholesterol levels and more. Tune into the episode to hear more. I also summarized all of this information in a FREE guide if you would like to download that you c...
Aug 07, 2024•23 min•Season 1Ep. 72
Today is part 1 of a 2 part series on lowering LDL cholesterol. In this episode we are going to cover what LDL cholesterol is and how it might contribute to the development of heart disease. In the next episode we are going to discuss nutrition and lifestyle strategies for lowering LDL. In this episode we cover: What cholesterol is and how it functions in our body Why cholesterol has been thought to cause heart disease The truth about cholesterol and heart disease The right cholesterol test to m...
Jul 31, 2024•22 min•Season 1Ep. 71
Welcome back to another episode of the podcast. Today we have another Q and A episode and we are going to discuss: Is wild-caught fish more nutritious or safer than farmed fish? Is drinking raw milk a health hack or pointless wellness trend? What Functional Medicine is and whether or not I recommend it Studies discussed in this episode: Farmed Fish https://pubmed.ncbi.nlm.nih.gov/27670595/ https://pubmed.ncbi.nlm.nih.gov/24709486/ Raw Milk Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC54...
Jul 24, 2024•28 min•Season 1Ep. 70
Sometimes nutrition isn't going to be a top priority in your life. Maybe you just had a child, you are moving, you're traveling, you lost your job, etc. and you just need to place your focus elsewhere and put as little energy as possible into your nutrition. These times are going to happen and it can be helpful to have a strategy for what we are going to do when they do. So today on the podcast, I am going to discuss how to focus on the bare minimum with nutrition and still make progress and get...
Jul 17, 2024•26 min•Season 1Ep. 69
Today on the show I have Jessica Issacs who is a Registered Dietitian and Sports Nutrition Specialist and we are going to talk about nutrition tips for parents of children who are active in sports. On today's episode we cover: Nutrition priorities for young athletes Some of th most common mistakes that many young athletes make Sports drinks and whether or not they're necessary Hydrations tips for young athletes Supplement considerations and more.. Make sure to tune in to learn more. If you want ...
Jul 08, 2024•42 min•Season 1Ep. 68
Is Red Meat Healthy? One one end of the spectrum we’ve got people telling us that it causes cancer and heart disease and should be avoided at all costs and then people on the other end of the aisle who say it is a superfood and we should build our diet around it. But what is the truth? In this episode of the podcast we are going to break down the science of this topic and talk about: Define what red meat is Discuss the nutrition in red meat Potentially problematic ingredients The population base...
Jul 01, 2024•20 min•Season 1Ep. 67
Building and maintaining muscle is one of the most important things that we can to protect or long term health. But, building muscle can be a challenge and it is a lot more difficult if you are not doing it effectively. Today on the show, I have my friend Dr. Joey Munoz on to discuss the 3 muscle building mistakes that you want to avoid to ensure that you get the most out of your resistance training. On this episode we discuss: The #1 mistake that keeps people from getting results from their eff...
Jun 24, 2024•1 hr 1 min•Season 1Ep. 66
Today, we have another Q and A episode, in this episode we discuss : Liver supplements: are they worth taking? The new Netflix Hack Your Health Documentary Alkaline Water and Purported Health Benefits Creatine Supplementation: Should You Take It? Multivitamin Episode 5 Supplements That May Be Worth Taking Episode Creatine Instagram post Creatine Supplement Nutrition Mastery Blueprint Discounted Course Offer Enjoying the show or have a questions about a particular topic? Send us a message here. S...
Jun 12, 2024•25 min•Season 1Ep. 65
