In today's episode of the 'How to: Fitness' podcast, we take a deep dive into food labels. We delve into how nutrition labels evolved from primarily addressing food safety and illness prevention to focusing on health and calorie content, we examine how calorie information has expanded from packaged foods to being included in restaurant menus, and we discuss whether or not this constant focus on nutritional information is helpful...or actually harmful.  02:06 The Evolution of Nutrition...

In this episode of the 'How to Fitness Podcast', we bust common myths about food and products. We tackle misinformation about aspartame, oatmeal, Himalayan sea salt, seed oils, and sunscreen (not a food, we know!). From debunking aspartame's carcinogenic risks to clarifying the benefits of Himalayan sea salt, we advocate for knowledge and critical thinking around our food choices rather than giving in to fear mongering from the internet. Join us for a fact-based discussion that promotes...

How does what we eat influence our mental health? In today's episode of the 'How to: Fitness' podcast, we take a deep dive into the relationship between diet and mental health. We discuss and studies and evidence to support the impact of different foods and diet patterns, such as Mediterranean and Japanese diets, on cognitive function and psychological well-being. We also discuss the emerging field of nutritional psychiatry, as well as the dangers of relying solely on diet and supplements for...

In this episode of How To: Fitness we are discussing the impact of diet talk and “Fat Talk” received by our families and how that may have shaped our eating behaviors and relationships with foods. We discuss the role parents and siblings play in self-image, body dissatisfaction, and unsupportive dietary habits. We talk about how to foster a better relationship with food as we work to interrupt old cycles and disrupt negative diet messaging. Note: In this episode there is talk of eating...

Today’s episode is a quick-fire Q&A answering questions from listeners. We discuss carb cycling, whether you should workout when tired, calorie tracking, and more. 0:45 Is carb cycling necessary? 2:07 Is it okay to still do a workout if I am tired? (i.e. didn’t sleep well/enough) 4:07 If I burn off 250 calories exercising, can I eat back 250 calories? Note: This was the article I was thinking about in terms of measuring inaccuracy of smart watches:...

In this week's episode, we are joined by Dr. Alyssa Olenick, an expert in exercise physiology. Dr. Alyssa delves into her research on sex differences and metabolic response to exercise and shares her knowledge on menstrual cycle importance and its impact on training and nutrition. Alyssa also addresses misconceptions about 'cycle syncing' and offers practical advice for fitness and nutrition based on individual needs, urging against a 'one size fits all' approach. 2:10 Dr. Alyssa Olenick...

This episode has been a long time coming for us. Today we not only want to talk about problematic wellness brands and the treatments and products they promote, but the barriers they create around wellness and how that negatively impacts our personal pursuit of health. 2:00 We talk through our thoughts on Goop as a wellness brand and how it has made “wellness” feel like something different than what it actually is — the pursuit of health and wellbeing. There is a massive responsibility that...

Today we’re talking about the overwhelming amount of anti-aging messaging we receive and what actually contributes to our health and longevity. We’re talking about “anti-aging” products and treatments, the lengths we go to to look younger, and the frequency with which we overlook factors that actually contribute to aging healthfully. 3:55 We’re constantly facing a societal obsession with aging, and we’re talking about this topic with the lens of helping our listeners become more informed...

In this episode of How to: Fitness, we’re talking about sleep - a topic that can seem really boring but is truly a missing key in our overall health and wellness. Today we’re talking about what we do and don’t know about sleep, its impact on every aspect of our health, and how sleep hygiene is often overlooked in the fitness space. 6:36 We spend one third of our lives asleep, so it’s very surprising that there is so much we don’t know about sleep - including why we need to sleep. 7:52 As we...

Today we're taking a (mostly) objective approach to alcohol consumption - the risks, the benefits, and the drinking culture we are up against, and how it all impacts our nutrition, our fitness, and our overall health. We talk through taking a "risk analysis" approach to how we drink and share a bit of our own experiences as well. 1:30 How can learning more about alcohol help us become more knowledgable and educated consumers? Today we want to take the morality out of this topic and go into...

We believe in taking a holistic approach to our health and fitness, and we know that our sexual health is part of that. We speak with sexologist Dr. Celeste Holbrook on growing up in a conservative community, body ideals, how to open more conversations around sex, and how we can approach sex as a learned skill. 1:38 Dr. Celeste Holbrook is a sex educator using behavior change theory to enlighten individuals and partnerships on the topic of sex. Being a sexologist was not her goal career in...

Americans spend over $78 BILLION dollars on weight reduction services and goods annually, and it’s estimated that the average UK adult will spend more than £20000 trying to lose weight and get healthy over a lifetime. That is…a lot. In today’s episode were diving into the history of dieting and the cultural obsession that is the constant invention of new ways to restrict and manipulate our diets. Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite...

Today’s episode is a quick-fire Q&A where we bust some common nutrition and fitness myths. We referenced a few sources throughout the episode and you can find these below in the show notes: 00:32 Does exercising on an empty stomach burn more fat? https://examine.com/deep-dives/the-surprisingly-satiating-effects-of-fasted-cardio/#Pl97aQd-who-and-what-was-studied03:29 Do superfoods really have no nutritional benefit? 04:48 Do we need to stay in the fat burning heart rate zone if I am trying...

Many products, supplements, and influencers say good gut health is the key to a flat belly, a mood boost and so much more. But how many of these claims are actually rooted in science? Will drinking lemon juice and ginger really make as much of a difference as some creators claim? And why is gut health constantly conflated with the idea of weight loss? Let’s find out! 4:01 There is a lot of misunderstanding around what gut health actually is. Our gut health relates to the well-being of our...

We had the amazing opportunity to speak with an incredible guest, respected Cambridge university lecturer Dr. Giles Yeo.  Dr. Yeo is a professor of molecular neuroendocrinology whose research focuses on food intake, genetics, and obesity, and our conversation was nothing short of amazing. 1:57 We talk about Giles’ recent “midlife crisis” that manifest in the form of an amazing cycling adventure across the UK. 7:33 What is obesity? There is an oversimplified yet strong-held belief that...

Today’s episode is a quick-fire Q&A on the topic of supplements - an area with a lot of confusion and misinformation. We talk about which supplements may be worth the expense, which supplements can benefit us as we age, and which supplements we personally take. 00:34 - Do BCAAs actually help repair muscle? 02:24 - Should doctors be ordering more blood panels for patients so they know how to supplement? 05:43 - Do I need a greens powder supplement? 07:48 - Are there any supplements...

Today we’re talking about hyperpalatable foods, what makes food delicious and drives cravings, and what that means to us as consumers and individuals trying to become experts on our own nutrition. Content warning: we do touch on certain aspects of eating disorders and disordered eating patterns in this episode 4:52 Hyperpalatable foods (HPF) are foods that are engineered to be extremely tasty, appealing, and “addictive.” HPFs contain combinations of fat, sugar, salt, and other flavors that...

Today we’re delving into the world weight loss clubs, specifically Slimming World and what the program promises vs. what it delivers. We share our experience working with individuals who have previously been part of weight loss clubs and talk through the prevalence of disordered eating habits that tend to follow these restrictive programs. 3:37 Slimming World (SW) is a major commercial weight loss company based in the UK. It was founded in 1969 and has grown to 5.5 million members across...

Today’s episode is a quick-fire Q&A on the topic of Strength Training. 0:57 What is the best training split? 3:53 Can you build muscle and burn body fat at the same time? 5:45 When is the best time to lift? Is there a best time? 6:58 I’m a cardio junkie and reallyyy hate lifting. Do I really have to? 10:36 I know I need to lift but am so scared of getting bulky 15:35 First timer in the gym, what’s your tip piece of advice? Have more questions about performance nutrition or any other...

We're diving into the world of organic food which can be a quite overwhelming topic. People are drawn to the idea of organic food because they believe it offers superior health benefits and is better for the environment. In this episode, we dig deeper into the differences, pros, cons, and myths around organic vs. conventional foods so we can be educated consumers. 4:40 When we talk about organic food, we're talking about products that are grown and produced without the use of synthetic...

In today’s episode we’re debating the question: is artificial intelligence about to take over our jobs? We’re diving into how AI is revolutionizing and also challenging the fitness industry. 3:51: In today’s modern world, AI has proven effective in automating tasks traditionally performed by humans, and we see increasing usage of AI in technology like smartwatches, fitness apps, and smart gyms. The global fitness technology market was valued at $17.9 billion in 2019, and it's projected to...

Today’s episode is a quick-fire Q&A on the topic of Performance Nutrition. We talk about meal timing, fueling for rest days and active days, hydration, and what really deserves our focus when we’re fueling to perform our best. 1:39: How important is eating immediately after my workout? 4:23: Is it important to keep protein up on a rest day? 5:51: How do I fuel so that I am getting enough while lifting but not too much I’m uncomfortable? 9:29: What do I eat to burn fat and build...

Food is far more than just fuel; it is joy, and identity, and culture. In today's episode we talk about how a sustainable approach to our nutrition includes enjoying of foods we love, especially when those foods have cultural significance. 1:17 Food is more than fuel. When we only break down food into functional components (macros, micros) without recognizing the enjoyment of food beyond these components, we miss out on all it has to offer. 4:42 Emotional eating is a normal human experience...