9 - Alcohol

9 - Alcohol

In this episode, we talk about alcohol. There's a lot of different perspectives and opinions regarding the health benefits of alcohol so we wanted to break it down on the pod.  This what you'll learn in this episode: * The intergenerational habits of drinking alcohol * Intake recommendations and standards * The impact of alcohol on athletic performance Here's what's on the menu: [02:41] The history of alcohol in the United States [05:47] The financial implications of drinking and alcohol sales statistics [10:14] Intergenerational habits when it comes to alcohol consumption [13:00] Alcohol intake recommendations and standards in the United States compared to other countries [14:20] Portion sizes and nutrient composition of alcohol [16:06] What the research says about alcohol consumption [18:28] The health risks of alcohol consumption [24:00] The impact of alcohol intake on sleep and those terrible hangovers [28:22] How alcohol impacts athletic performance [30:18] A breakdown of sober and sober-curious movements [33:18] Cultural norms and statistics of other countries [38:45] What happens to the body when you stop drinking alcohol [41:40] "S*@tfluencer" segment Visit www.lbcnutrition.com [https://www.lbcnutrition.com] to get a personalized meal plan that meets your specific needs. If you have a question you want featured om the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes.

8 - Gut Microbiome

In this episode, we talk about a hot topic - the gut microbiome. A lot of information and science is coming out about the impact the gut has on overall health. The gut is the entry point to the body and there are strategies to strengthen the gut which has an impact on health and disease prevention.  This what you'll learn in this episode: * Why the gut microbiome should be it's own organ * The difference between prebiotics and probiotics * Foods to eat that help boost the gut microbiome Here's what's on the menu: [02:02] A breakdown of the gut microbiome [05:20] Foods that help boost the gut microbiome [06:30] What is meant by symbiosis and foods that can disrupt the gut leading to dysbiosis [13:40] What happens when someone has a gut disorder or inflammatory condition that interrupts that function of the gut and how it can be challenging to treat on an individual level [18:20] Why cutting out food groups can have a negative impact on the gut microbiome [19:19] Foods that are considered "prebiotics" and why they help the gut microbiome [20:24] Foods that are considered "probiotics" and how they contribute to a thriving gut microbiome [26:55] Our thoughts about doing a gut detox [33:50] Happy Hour: The impact of a new year If you have a question you want featured om the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes.

7 - Grocery Shopping Hacks

In this episode, we share some helpful grocery hacks to simplify your meal planning and grocery shopping to not only eliminate decision fatigue but to also reduce waste. We talk about how grocery stores and marketing influence the foods we purchase. You'll also hear different opinions from 3 dietitians about ingredients added to our food.  This is what you'll learn in this episode: * Ways to save money on groceries * How to be more sustainable * A breakdown of the labels on different foods and what they mean - GMOs, Organic, Free-range * Our thoughts about food coloring [05:34] How to save money on groceries and statistics regarding how much money is wasted annually on groceries/food per household [08:50] Why you need to have a plan before going to the grocery store to eliminate waste [10:38] How Lilia tracks her spending on household items and groceries [14:45] How grocery stores use marketing and placement of items in the grocery store to get you to purchase more expensive items [15:51] Ways to assess price per ounce or per gram to compare pricing of different items [17:30] A review of the different labels on food such as organic, free range and non-GMO [21:54] Why it's a good idea to purchase organic foods for the dirty dozen [25:00] Thoughts about buying in bulk [28:25] Are GMOs bad? [43:00] What we think about food coloring? [49:40] Happy Hour segment: How Lilia and Nick got outsmarted by their toddler when potty training [59:38] Lilia shares how you can get your own personalized meal plan based on individual needs such as allergies, price range, and cooking level. Here are some of the links we shared in the episode: cspinet.org [https://www.cspinet.org] ewg.org [https://ewg.org] LBCNutrition [https://www.lbcnutrition.com] If you have a question you want featured on the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes.

6 - Live to 100

In this episode, we breakdown what happens in the blue zones where people not only live to be 100 but thrive at 100+ years old. There are 5 areas in the world where there is a larger percentage of people who live healthy, happy lives. We explore these areas in this episode and important factors in day to day life that encourage health and wellness.  This is what you'll learn in this episode: * Where the Blue Zones are in the world * The important factors blue zones have that not only promote health but also promote happiness and joy * What we can start doing today to give ourselves a better chance to not only live to be 100, but thrive at 100 Here's what's on the menu: [01:03] The definition of Blue Zones [01:42] What are the 5 Blue Zone Regions? [05:09] Common traits among all Blue Zone Regions [23:20] Nutrition traits among Blue Zone Regions [30:12] Happy hour: When is it okay to put up Xmas lights?   If you have a question you want featured on the pod, send us a message on Instagram @WTF_doIEat. And be sure to follow the podcast so you don't miss any new episodes. Eat well and live long!

5 - Sports Nutrition

In this episode, we're addressing nutrition during activity and sports performance. Regardless if you're a competitive athlete or someone who enjoys regular/daily physical activity, there's something in this episode for everyone.  Nick is an expert in Sports Nutrition and is a sports junkie, a "jock" so who better to break this down than the sports fanatic himself. Stay for our happy hour session where we talk about Nick and Jana's journeys and how we ended up in totally different areas of nutrition than we thought.  Here's what's on the menu: [3:39] Pre exercise nutrition  [12:57] During exercise nutrition [18:21] Does Fasted exercise speed up weight loss? [22:21] How to calculate your sweat rate [25:44] Post exercise nutrition [31:31] Sports nutrition in a nutshell [32:20] Listener question - Gym/Health Coaches vs. Dietitians and the obsession of protein [37:30] Happy Hour! If you have a question you want featured on the pod, sens us a message on Instagram @WTF_DoIEat. And be sure to follow the podcast so you don't miss any new episodes.