This week we explore a brand new study published by Harvard researchers in The Journal of Cell Metabolism which compared early eating patterns to late eating patterns on markers contributing to hunger and weight gain. In this episode we'll give you a synopsis of the study and it's potential implications, as well as giving you some context as to whether this information applies to you and how to use it. Follow us on IG @eatritenutrition

This week we discuss seven of the most common negative thinking patterns and how to retrain your brain to create different ways of thinking. Your journey in fitness, nutrition, and health starts with a healthy mindset and if you can teach your brain to think differently, not only can you change your physique but also your life.

Are 1200 calories the standard for losing weight? Can you train a body part and lose fat in that specific part? What does it really mean to be sore after a workout? Find out the answers to these questions and more in this weeks episode where we aim to debunk eight of the most common fitness myths.

This week we invited Jordan Syatt back on the show to discuss self dialogue and the importance of speaking to yourself in a way you would speak to those close to you. We also discuss social media and what it means to build a brand. Jordan discusses reasons why you'll want to build a brand around positivity in an industry full of negative content. Jordan also talks about his new book, which includes how to decipher good and bad information on social media as well as some of the behavioral...

This week we teamed up with Drew Manning who is a personal trainer and fitness coach. In 2011, Drew decided to embark on a journey in which he would gain 75 pounds over six months to get a better understanding of why it's so difficult for people to lose weight. Drews journey is a humbling experience in which he can now empathize with his clients and better serve them. In this episode we talk to Drew about the struggles he faced gaining and losing the weight from a physical and psychological...

This week we're talking about the migraine brain with Dr. Ira Turner who is one of the founding partners of Island Neurological Associates and former Chief of the Division of Neurology at Plainview Hospital in New York. Ira has done extensive work specializing in Migraines including research for episodic and chronic migraine conditions and disability associated with these conditions. He has also done work on the use of botox for treating migraines.  This week we teamed up with Ira to talk...

This week we talk about the top five reasons you're not building muscle and some of the changes you might need to make in order to achieve your goals. We talk all about protein, calories, insulin resistance, and more. We also get a taste of how Nicole really feels about the recent changes to myfitnesspal and food journaling in general. If you've been struggling to build muscle, this episode is for you. Follow us on IG @eatritenutrition

This week we talked to Mike Bledsoe all about his journey from the Navy to CrossFit to Barbell Shrugged and beyond. Mike has had a ton of success in the fitness industry as a coach and business owner and is currently operating a business called The Strong Coach which helps develop fitness coaches both personally and professionally. In this episode we talked to Mike about the evolution of fitness through CrossFit as well as what it means to create a vision of the future that is different from...

This week we discuss shiny new penny syndrome as it pertains to your health and wellness program. Just because it's shiny, doesn't mean it's worth more. In fact, some old pennies are collectibles and actually worth more than the new ones. These old pennies are the tried and true. The methods that we know will always be the staples. Things like energy balance (CICO), adequate resistance training, building habits, and long term sustainability. If you've been struggling with trying and failing...

This week we teamed up with Rhi Reynolds who is a board certified athletic trainer, Health and Human Performance PhD candidate, and national champion olympic weightlifter. In this episode Rhi talks about the importance of recovery and some of the ways to measure recovery including heart rate variability. We discuss some of the current wearable technology that measures heart rate variability as well as the factors that affect recovery and readiness to workout. 

This week we're joined once again with Dr. Bill Campbell who studies physique science at the University of South Florida. In this episode we discuss the current research he is working on in his lab and his recent release of the brand new Body By Science research review. His first issue covers protein distribution and consuming a low vs. high protein breakfasts as well as the effect of ultra-processed foods on caloric intake, hunger, and weight. We also discuss the age old question; Is there a...

This week we partnered with Registered Dietitian Dan Feldman to discuss fat loss, long term success, motivational interviewing, and the extreme ends of the diet/anti-diet culture. We also talked to dan about eating disorders and disordered eating and the difference between them. In this episode Dan discusses with us when you should and shouldn't start a weight loss journey.  Check out Dan on IG @powerlifterdietitian Follow us on IG @eatritenutrition

This week we it's all about having a growth mindset. We dive into what a growth mindset is, why it's important, and how to attain it. Some of the topics pertaining to a growth mindset include; finding your why, leaning into discomfort, overcoming imposter syndrome, and becoming solution oriented. We thought this would be a. great addition to our library given how much we've grown in the two years we've been podcasting. We hope you'll join us and grow alongside us as we continue to deliver you...

This week we teamed up with Dr. Joey Munoz who has a PhD in nutritional sciences to discuss various topics around, nutrition, exercise, lifestyle, and health. We talked to Joey about some of the research he did during his studies which included working with functional foods to improve health outcomes. We also discussed the heavily debated and "controversial" saturated fat and refined seed oil topic in which Joey gave us some great information about where the research currently stands. Other...

This is one of our favorite conversations with one of our favorite guests, Sama Ghorbani. Sama is a no b******t kind of coach and in this episode we discuss how she is able to be successful in her own journey while overcoming what some may view as obstacles. We also discuss nutrition on the go with someone who knows first hand what it's like to travel a ton and still keep promises to herself to stay on track, while not being hard on herself for not being "perfect". Sama is well traveled and...

This week it's a fourth of July special on barbecues, booze, and bodybuilding! We take a dive into the science of alcohol and discuss alcohol metabolism, as well as its effects on performance, hormones, muscle, and fat loss. We also give you some helpful tips to help you navigate the summer barbecue season. If you enjoy this episode don't forget to subscribe, give us five stars, write a review, and share this podcast with a friend.  Follow us on IG @eatritenutrition

This week we discuss the science of diet breaks and how this strategy may be beneficial in helping you both reach and maintain your fat loss goals. We go over some key findings in the research when comparing continuous vs. intermittent calorie deficits and discuss possible benefits of this method from both a physiological and psychological standpoint. If you've been having trouble losing weight or keeping it off, this episode is for you! Follow us on IG @eatritenutrition 

This week we go over nine common sense fitness habits to help you reach your goals. Whether your goals are to increase lean mass, decrease body fat, maintain, or just general health and wellness; these habits can help you achieve these results. Sometimes we just need a perspective shift on some no brainer activities we can undergo to find success.  Follow us on IG @eatritenutrition

This week we go over the optimal amount of sets in a week and incorporating different rep schemes into your workouts. We also discuss whether or not lifting light weight for more reps is better when cutting, what science says about the best time of day to workout, and what an optimal post workout nutrition strategy looks like. Follow us on IG @eatritenutrition

This week we define what leaky gut is and discuss various conditions associated with leaky gut. We also discuss factors associated with increasing intestinal permeability such as stress, exercise, food, and alcohol as well as how changes in the microbiome can affect intestinal permeability. We talk about what's good for the gut and what could be bad for the gut and how to ensure you have a healthy microbiome and a healthy gut. Leaky gut is a hot topic right now and we want to make sure that...

This week we talk about finding your why and the importance of understanding the deeper why that will push you through hard times both in your fitness and life journey. We discuss how being truly in touch with your why can help you overcome any obstacle and break the cycle of falling back into old habits when you're faced with tough times. This episode is about digging deep in the face of adversity. Follow us on IG @eatritenutrition

This week we talk about mental gymnastics and all the thoughts that are within play to keep you from doing that exact thing you need to do. We discuss the stress associated with overthinking, rushing to the finish line, lacking self trust, procrastination, and negative thoughts. We also discuss ways to approach each of these to ensure that stress isn't ruining your progress.  Don't forget to smash that subscribe button and leave a review if you find this episode helpful.

This week we talk about the importance of tracking your food, weighing and measuring, and being mindful of your portions. We discuss different methods to track your food including apps, habit trackers, and written journals. We also talk about the accuracy of new image based softwares for journaling as well as what type of person may not want to keep a food log. 

Is fasted cardio better for fat loss? Is breakfast the most important meal of the day? Will I gain weight if I eat too close to bedtime? This week we dive into the history and current research surrounding some big questions about nutrition and fitness. These are topics we often get questions about. Listen up because we've got answers!

This week we discuss consistency in all aspects of your health and fitness journey. We talk about the metabolic adaptations that occur through consistency in your exercise program, nutrition, sleep, and stress management. We also discuss the importance of rating your habits on a scale and executing them based on this rating.