Evolutionary Health

We are back at it with Episode 13. Today we talked about foot placement in the squat, well it actually turned into being more about bar placement but oh well, intermittent fasting, and statin drugs. Keep sending in your comments, leave us feedback on iTunes and more importantly spread the word about the Podcast and the Blog!

There were some long questions today so hopefully you all are ready for some reading! How legit are weightlifting shoes? Brad and Mike, I am trying to get into a healthy zone and I have never really done it the right way. I'm trying to go full on nutritional but need your help. I have found myself stuck on chicken, veggies, fruits, and almonds. I know there has to be more and I don't want to get bored with these foods which is honestly how it's starting to feel. I was wondering if you had something (or could write out something real quick) that has foods to eat and foods not to eat. Like meats = this, this, this, and that. That sorta thing you know. Obviously fruits and vegetables are fair game if they aren't from a can. Meats is a bit more cloudy to me. I know chicken is good. What about shrimp? I don't eat fish so that's out. How about pork, or turkey-- either ground or breast. These are just the type of things that I have questions on. Also, what sort of sides. Like is brown rice ok? I know its better than white rice. How about brown pasta? Ditch pasta all together? Eggs are also one I am confused on. You say you eat 4 eggs in the morning, is this to help you build muscle or because of the nutritional value? I have cut out bread because I know that is pretty bad, so I haven't done sandwiches or toast or anything like that for a week. Also cut out soda which is huge for me... On my 8th day without, I'm a recovering addict. I have been nothing but water, plain black tea and plain black coffee. I don't drink milk so I don't have to worry about all the stuff they put in that. (heard it on your show) I am just trying to look for a way to stay eating healthy and all but without having the same thing every single day. I read that a chicken broth is good because it helps you feel full without eating a lot of bad stuff. I have the reduced sodium kind or whatever. I am sorry. I know this is a huge question, I am not sure if you have a site to point me to that will help me answer these questions. I am trying to not ask too much because I feel bad. I know people pay money to get these sorts of answers from you so I am getting what I can. I feel great after changing up my diet and working out. I am still building up the sort of stamina to go for longer work outs and my muscles are obviously tired from getting back into the swing, but that is good. I know calories aren’t what we want to watch, but what should I look for if I was to buy a product at the store? Like you talk about peanut butter on the podcast but all the peanut butters seem to have very high numbers, they seem intimidating. I am done rambling now. If you could give me a break down of what foods are good and which ones are bad, that would be AMAZING. I really enjoy your podcast and definitely appreciate your help. Once I get skinny I can be a feel good story you talk about on your show. I am not trying to focus on what the scale says but more on how I feel. In the past I have always been someone who checks scale like daily and gets encouraged or discouraged. I am focusing on weighing in once a week and I will find out Monday how week one went. But I do feel better about myself already so that's a great start. You rock man! Matt Mike and Brad, Whats up Fellas!? Loving the podcasts man, really helping me and stuff. My big question is pretty general, and honestly could take you forever to answer. Since in my past my history has been elliptical and cable weight machines, I need some help figuring out what to do next. My main goal is to lose weight. I don't care to bulk up my muscles at all. You guys talk about a lot of high intensity, then break, high intensity, break. I remember you talking about a jog then sprint type workout. Do you have times/durations for these types of workouts written out? Something where I can follow a sort of plan or model? Also, I don't usually work out with another person and I hate doing weights with a (continued)

Here are the questions and topics from today's episode What do you know about “burnout”? How can you recognize it? What are the effects? How can you treat it? How can you prevent it? It's a lesson nobody wants to learn the hard way! What is the optimal time of day for training? Dr. Fuhrman on the Dr. Oz show on nutrient deficient diets and Adzuki Beans Gluten Free Diet Study on Mice

Welcome back and Happy 2013! Today we covered the following topics 1) Cutting weight and maintaining lean body mass on a Vegan diet 2) The Safety and Efficacy of the HCG Diet 3) High Protein Diets and Bone Density 4) The Best and Worst Exercises

Prebiotics vs. Probiotics Training prescription and diet advice for a novice weightlifter Why is it so important to avoid the holiday weight gain? What does this have to do with the body-fat set point, and weight maintenance system? Is it really as simply as Calories in vs. Calories Out? And what is the most effective “diet” for weight loss?

In today's episode we cover a few key concepts. What is the difference between pushing yourself and overtraining? What are the consequences of overtraining? Are no-carb diets healthy when trying to lose weight? What about the Glycemic Index and the Glycemic load? How can I curb my sweet tooth? How can you fix low testosterone? If I am going paleo and not eating dairy, how can I get my calcium? will my bones get weak?

Today we began the (New) Radio show. It is now called "Evolutionary Health". In this episode we tackled carbohydrates, the elliptical, and foam rolling! What is the deal with carbohydrates? There are so many different diets and recommendations out there. The recommended diet is high in carbohydrates, atkins and paleo are low in carbohydrates, some like dr. Rosendale say all carbohydrates are bad. I would like to get your thoughts on what the deal is with carbohydrates? What are your thoughts on the Elliptical machine? Is it completely useless or just mostly useless? What are the benefits and uses for foam rolling?

Today we covered a few pretty interesting and important topics regarding supplements and nutrition. Here are the questions we tackled. 1) As a guy walking into GNC and being told, “To gain muscle mass you should be taking protein, creatine, amino acids, multi vitamin and possibly testosterone”. How much of this is true and what is a trusted brand to stick close too? Also is testosterone a good option to look towards and is there a long term effect when you stop taking it, for example does your body produce less. 2)I am doing P90X six days a week and play in an organized basketball league on the seventh. I am truly trying to gain an athletic build but get my weight up in a healthy way. Any tips on increasing muscle mass and what types of food to intake during this program. Specially breakfast ideas! Thanks man

Today we cover the basics of the Paleo diet. If you want to know what it is from the 30,000 foot view and a few little details tune in!!

This week we tackled optimal post workout nutrition, our specific workouts, and engage in a little banter. This weeks Podcast is a little more for entertainment purposes than educational as the past week was super busy with school, work, moving, and all sorts of life things that kept us from getting well prepared for a Q and A. Hope you guys enjoy!

1. I always hear that sleep is important and on your first podcast you discussed how sleep is an important component in weight management. My question is what is the importance of sleep on recovery and on performance? Circuit training or free weights. Talk amongst ya'selves! 2. On the first week you guys mentioned the “toning” myth and alluded to it again last week but never fully explained it. Could you please explain why there is no such thing as toning when in virtually every womens (and mens) fitness magazine I see hundreds of people who appear rather toned? 3. What is your take on Creatine? I have heard both sides of the story on it. It is a great supplement that makes you bigger, stronger, and faster… and that it is dangerous and has some seriously negative side effects like kidney damage, heart failure, stroke, etc. I would love to hear your thoughts on Creatine Supplementation. 4.I have heard people say that we should all take fish oil. Is that true? If it is true why the heck should we all be taking a supplement that is essentially just fish fat in a capsule, that doesn’t make any sense to me. 5.I am a young healthy individual, eat really well, and I recently had some blood work done. To my dismay, the results came back a little surprising. Almost all of my numbers were good except the Dr. said I had high cholesterol (total cholesterol was 215), is this something I should be worried about? What does this mean about eating eggs or other “healthy” foods that have cholesterol in them?

Welcome to Episode 2 of the Collegiate Health and Fitness Podcast. Here are the line up of today's questions. What is the point of protein shakes or supplements if most people are already getting too much protein in their diets? I have heard that an acai berry diet actually works, but when I look it up it looks super phony. I’d be willing to try it but before I sign up and it gives you all the info I have to buy something. I’ve heard that if you do a lot of cardio you should eat more carbs, Is this true? If so, how much? Is coffee bad for you in the long run? Is there a way to easily get rid of stomach fat on women? What are the best exercises to get overall body fitness? What are some healthy, low carb meals to eat for dinner? What does it take eating and working out for you to see results? Also, how long until your shoes are worn out? 1 year? 2 years? What is the difference between ballistic, static, and dynamic stretching? And when should they be done?

Collegiate Health and Fitness Podcast 1 Today we tackled some common health/fitness questions and myths. The questions today were. What should I eat post-workout? What is the best supplemental protein to consume? How many meals a day should a person eat? How fast will girls build large amounts of muscle by lifting weights? There is a study out that shows evidence of the dairy protein casein leading to an increase in cancer. What are your thoughts on this? Does sleeping more help you lose weight? What does a day of healthy eating look like?