In today’s episode, we're serving up a healthy dose of knowledge about the top five supplements we believe everyone should be taking for optimal health. Now, remember, while we're passionate about these supplements, we want to stress the importance of consulting with your healthcare provider before introducing anything new into your regimen.

Today's featured supplements are all available from our private label store. Head over to foodtrainers.com/shop for convenient access to all these health-boosting options.

1. Vitamin D (D3): We cannot stress enough the power of this sunshine vitamin! Kickstart your day by taking it in the morning with food. Not only is it a champion for bone health, mood regulation, and immune system function, but it also plays a vital role in fertility and even reducing cancer risk.
2. B Vitamins: Say goodbye to hormonal imbalance and energy dips with your morning dose of B vitamins (preferably with food). Do you use birth control pills or enjoy a drink or two? Be aware, they can deplete these vital nutrients. Don’t forget that B vitamins, especially folate and B12, also play a role in reducing cancer risk associated with drinking.
3. Probiotics: Meet 'Gutsy', our champion for gut health! Remember that your gut health is crucial for serotonin production and overall mood. Also, if you've recently used antibiotics, it's time to replenish your gut flora. We're big on prebiotic-rich foods - hello, asparagus, jicama, green bananas, and garlic! There's so much to learn about the various strains of probiotics and how they cater to individual needs.
4. Omega-3s: You might have heard of the amazing benefits of Omega-3s from Robert Lustig's book "Metabolical". We’re backing it for its role in reducing depression, inflammation, Alzheimer's risk, promoting heart health, and aiding weight loss.
5. Magnesium: Here's your key to absorbing Vitamin D. We're partial to three types: Magnesium Glycinate (most relaxing), Magnesium Citrate (our "Chill Pills"), and Magnesium Oxide (aka "Number Two Pills"). Each serves different functions, so you can tailor them to your specific needs. Remember, despite its presence in foods like leafy greens and beans, we believe that magnesium supplements act as a necessary "insurance policy" due to soil depletion affecting the nutrient levels in these foods.

As always, we've included tidbits from our personal experiences and insights from research to help you make informed choices. Remember to tune into your body's needs and adjust your intake accordingly.

Products Mentioned:

• Foodtrainers® Double D's
• Foodtrainers® B-sane
• Foodtrainers® Gutsy Probiotic
• SeabuckWonders Omega-7 Complete
• Foodtrainers® MagneZZZium
• Foodtrainers® Chill Pills
• Foodtrainers® No. 2 Pills

Resources:

• "Metabolical" by Robert Lustig

Produced by Nova Media

Welcome back, Foodtrainers! Today's episode is a deep dive into the often misunderstood topic of portion control and its impact on our health. As we've explored, it's not just about what you eat but how much and when you eat that matters.

One fundamental principle we've emphasized is the importance of understanding what you're consuming before addressing portion sizes. Knowledge of what's on your plate plays a critical role in making healthier eating decisions.

A fascinating study carried out by the National Institutes of Health demonstrates this perfectly. The study found that when people were given ultra-processed foods to eat, they consumed around 500 more calories per day compared to those eating mostly homemade meals.

Overeating can often sneak up on us, especially when faced with a large variety of food choices. This phenomenon, which we've lovingly named the "pu pu platter syndrome," is a common pitfall. The "variety effect" explains why the more options we have, the more we tend to consume.

The concept of "sensory specific satiety" also contributes to this. It's the reason why we might feel full after a large meal but still find room for dessert. It's simply our appetite responding to the opportunity for a different taste sensation.

One technique we recommend for managing portion control comes from Dr. Barbara Roll's diet method called "Volumetrics". She suggests front-loading meals with liquidy foods, such as soups or salads, to increase the feeling of satiety.

Practical strategies can also make a big difference in portion control. Simple changes like using smaller plates for meals, setting a "one plate rule" during festive situations, or making a habit of closing the kitchen after dinner can greatly help.

Some foods, however, present bigger portion control challenges. Cold cereals, popcorn, chips, and nuts - specifically cashews - can easily lead to overconsumption. For this, we've introduced the Foodtrainers nut case, a convenient tool for controlling nut portions, available in our shop.

Even healthy foods require portion control. Foods such as nuts and fruits, often perceived as unrestricted because of their health benefits, can also lead to overeating. Remember, even though they are healthy, they can still contribute to excess calorie intake.

Regulating carbohydrate intake is another important consideration. We recommend a guideline of a fist-sized portion, or one fourth of your plate, for carbohydrates. Avoid consuming carbohydrates early in the day as it might lead to overeating due to irregular blood sugar levels.

When it comes to portion sizes, remember to not just reduce, but also increase where necessary. Half your dinner plate should be filled with non-starchy vegetables and aim for 25 to 30 grams of protein per meal. This approach will ensure you're receiving the essential nutrients your body needs.

In conclusion, portion control plays a critical role in a healthy diet and lifestyle. It's not about being overly strict, but about increasing or decreasing certain foods to create a balance. We encourage you to identify which of these tips resonate with you and to give them a try. Remember, it's about making the suitable tweaks for your unique needs.

Products Mentioned:

• Foodtrainers® Nut Case
• Foodtrainers® FLASK

Resources:

• "The Volumetrics Diet Plan" by Barbara Rolle
• 47. The One Thing We’ll Never Quit
• 87. Best Fruit, Worst Fruit, Can One Over-Fruit?

Produced by Nova Media

In this sugar-coated episode, we unravel the truth behind popular sweeteners. We’re bringing you the bitter and the sweet with our YOSA (Yay or Step Away) guide to help you navigate the sticky world of sugar substitutes.

Today, we're seeing an explosion in sugar-free products, primarily influenced by the keto diet trend and the uptick in gadgets like continuous blood sugar monitors. Our insatiable appetite for sugar is a hard one to shake, but it's vital we confront our collective sweet tooth. With adults consuming over 80 grams (or more than 20 teaspoons!) of sugar per day, and kids guzzling even more thanks to sugary drinks, it's no surprise that sugar is implicated in health issues such as various cancers and heart disease.

Let's start with our "Yay" sweeteners:

• Stevia: Closely related to chrysanthemums and marigolds, this plant-based sweetener is a worthy contender for your kitchen cupboard. However, not all stevia is created equal, so aim for whole leaf stevia. A noteworthy mention is New Naturals which offers good quality stevia.
• Monk Fruit: This melon-derived sweetener, often mixed with erythritol, is not just sweet but also has antimicrobial properties and is gentle on the microbiome. A brand we like for pure monk fruit is "It's Just".
• Allulose: This "rare sugar" found in fruits like jackfruit, figs, and raisins is an intriguing option that could even lower blood sugar and reduce liver fat storage. Our choice? Wholesome Sweetener's allulose.

Sweeteners to step away from? Sucralose, Saccharin, and Aspartame. These synthetic sweeteners may be calorie-free, but the potential health costs are not worth the zero on the scale. In the mood for a diet soda? Zevia, sweetened with stevia, is our pick.

We also touch on honey and coconut sugar, which, although superior to table sugar, should still be savored sparingly. Agave, with its sneaky high fructose content, is surprisingly not as healthy as many believe.

High fructose corn syrup, however, takes the (unhealthy) cake. It wreaks havoc through elevated uric acid levels. If you're interested in learning more about uric acid and its implications, we suggest "Nature Wants Us to Be Fat" by Richard Johnson and "Drop Acid" by Dr. David Perlmutter.

Overconsumption of sugars, particularly high fructose corn syrup, is contributing to a worrying rise in non-alcoholic fatty liver disease (NAFLD), especially among teens. Fruits are the safe haven for fructose, but concentrated fructose can steer you towards health issues like metabolic disorders, insulin resistance, and high blood pressure.

Erythritol, a popular sugar alcohol, is an interesting case. While a study linked erythritol to heart attacks, we question its validity due to erythritol's relatively recent 'safe' status (granted by the FDA only in 2018). We recommend Chris Kresser's critique of the study. For now, erythritol resides in the grey area between "yay" and "stay away." While we can't give it a clear verdict, what is clear is this - the less sweetness you consume, the less sweetness you crave.

So, it seems there's no magic sweetener to whisk our cravings away. Whatever you choose, it’s important to remember that moderation is key – but that doesn’t mean you have to deprive yourself!

Resources:

• NuStevia Liquid Sweetener
• Read: Does erythritol increase the risk of heart attack and early death?
• Nature Wants Us to Be Fat by Richard J. Johnson
• Drop Acid by Dr. David Perlmutter

Produced by Nova Media

Summer’s here, and it’s the perfect time for us to delve into the challenges that this season brings to our wellness routines. We’ve all been there: Late dinners, extra social events, an abundance of unique summer treats, and drinks. And trust us, we've got the secret weapon solutions to these seasonal challenges!

Late Summer Dinners: Let's start with how to navigate those tasty but late dinners. We're firm believers in a minimum of 12 hours food-free, and black coffee can be your ally in maintaining this fast. Remember, though, it must be black coffee to keep you in that fasted state.

Excessive Sweating and Overeating after Outdoor Workouts: Intense summer workouts can cause excessive sweating and overeating. We recommend using electrolytes (we love brands like Element, Body Bio, and Redmond Real Salt's Relight) to improve mood, hydration, and overall well-being.

Alcohol and Wellness: Who doesn't love a cocktail by the poolside? But remember, alcohol can deplete B vitamins, impacting your hormones, PMS, energy levels, and more. Our B-Sane supplement is just the thing you need. We also suggest green tea (especially cold brew), histamine capsules, NAC (N-acetylcysteine), and digestive enzymes to handle those alcohol effects.

Summer Constipation: Hydration, raspberries (high in fiber), olive oil, MCT oil, avocado oil – these are your friends when it comes to combating summer constipation. Don't forget to try our "number two" magnesium oxide pills, digestive enzymes, and our probiotic supplement "Gut C".

Skin Issues in Warm Weather: Want to keep your skin glowing all summer? Try collagen smoothies and our new collagen product. Also, cacao is great for reducing sun damage. We're also big fans of our Decade Eraser supplement and Sea Buckthorn (both capsule and topical forms) for skin health.

Bloating (or as we like to call it, "pooch"): Dealing with bloating just days before a big event? No worries, you can manage this. Avoid bloating foods, start your day with black coffee, eggs with avocado, or a collagen smoothie. Add detox drops, ACV, or lemon in water to your morning routine. Include parsley in your lunch, and end the day with an olive oil shot, fish and vegetables (like our turmeric salmon sheet pan recipe!). Stay proactive and keep your cool. Remember: Lean protein, eggs, avocado, parsley, ginger, lemon, ACV, dandelion, and detox brew are your de-bloating day essentials.

Wrap up your day with some sweat-inducing exercise, sauna, or foam rolling.

Enjoy your summer, friends! We promise you, these foods and supplements are easy to find. And we'd love to hear your own experiences and tips, so don't forget to share.

Products Mentioned:

• Histamine Block
• Redmond Real Salt's Re-Lyte
• Foodtrainers® No. 2 Pills
• Foodtrainers® Gutsy Probiotic
• Foodtrainers® B-sane
• Foodtrainers® Decade Eraser
• SeabuckWonders Omega-7 Complete
• Debloating Detox Drops
• The Apple Cider Vinegar

Resources:

• Episode 79. Should We Stop Drinking Alcohol?
• Episode 90. Should You Be Taking Olive Oil Shots?
• Episode 88. Do You Need Digestive Enzymes?

Produced by Nova Media

Welcome back, FoodTrainers friends! In this episode, we dive into a juicy topic—mental health and the concept of "Seven Rules for a Happy Day," inspired by Zainab Salbi, founder of Women for Women International. We’re going to share our own seven rules, and how you can create your own list tailored to your individual needs, values, and joy-sparking activities.

Resources:

• Women for Women International
• Tiny Habits book by BJ Fogg
• Russell and Hazel To-Do Post-it Pads
• Sugar Paper
• Episode 47. The One Thing We’ll Never Quit
• Episode 100. Here's How to Live to 100

Produced by Nova Media

In today's episode, Lauren and Kayleen share their top 5 strategies for promoting longevity and healthy aging. They recognize the influence of genetics and lifestyle but emphasize how these tips can make a difference in your overall health and well-being.

1. Prioritize Oral Health: Learn about the connection between oral health and heart disease, and why regular dental checkups, brushing, and flossing are so important for overall health.
2. Maintain Muscle Mass: Discover how to preserve muscle as you age with strength training and adequate protein intake.
3. Take Key Supplements: Find out which essential supplements can fill nutritional gaps and support longevity, including vitamin D3, omega-3s, magnesium, probiotics, and berberine.
4. Practice Intermittent Fasting: Uncover the benefits of intermittent fasting for longevity, and learn how to optimize your eating window for improved health.
5. Do Your Daily: Get tips on incorporating specific anti-aging foods into your daily routine to contribute to a longer, healthier life.

Join us as we dive into these essential tips to help you age gracefully and live a healthier, more fulfilling life.

Resources:

• Keeko Coconut Tooth Floss
• Tiny Habits by BJ Fogg
• 94. How to Pick a Protein Powder
• 77. Are You Getting Enough Protein?

Produced by Nova Media

In this episode, we open up a conversation on the impact of parents' comments and attitudes towards their children's body image, self-esteem, and relationship with food. We're here to remind you that you're not alone in dealing with this struggle and it's never too late to unpack and work through these issues.

Our listeners share their experiences of how negative comments about their bodies have left lasting effects on their self-perception and mental health. We discuss the role of cultural ideals and upbringing in shaping body image, and the importance of breaking toxic inner dialogues.

We highlight the resilience of those who have faced these challenges and have managed to find self-acceptance, healthier attitudes towards their bodies, and a more positive relationship with food. It's important to understand that these comments are not a reflection of your worth or appearance, but stem from your parents' own insecurities.

Join us as we explore the power of acknowledging the source of these comments and the journey towards fostering healthier relationships with our bodies, food, and self-esteem. Let's break the cycle of negativity and promote positive change.

Produced by Nova Media

Craving sushi, Mexican, or Italian food but worried about staying on track with your health goals? Join us as we discuss tips and tricks for making healthier choices at your favorite sushi, Mexican, and Italian restaurants. Discover delicious alternatives that will satisfy your cravings while keeping you on track with your health goals.

In this episode, we explore:

• Good choices for sushi restaurants: miso soup, edamame, shishito peppers, sashimi, beef negimaki, hand rolls, Naruto rolls, yakitori, and salmon entrées.
• Strategies for managing carbs: taking a BFF (barberry supplement) before meals out and eating a vegetable component before indulging in the carb component.
• The don'ts of dining out: avoiding tempura or tempura rolls, eel sauce, imitation crab, wasabi, and tortillas.
• Portion control tips: sticking to one roll with rice or four to five pieces of sashimi as a maximum.
• Healthy Mexican restaurant picks: enjoying guacamole with vegetables and queso fundido.
• Navigating Italian restaurants: opting for olives, prosciutto and melon, Caprese salad, minestrone soup, mussels, and grilled chicken parmesan.
• What to avoid: staying away from breaded items and fried dishes, and keeping pasta portions small.
• The importance of planning ahead: not relying solely on willpower to resist temptation during a meal.

Get ready to enjoy your favorite cuisine guilt-free with our guidance on making smarter choices while dining out!

Products Mentioned:

• Foodtrainers® BFF

Produced by Nova Media

Dining out dilemmas: We've all faced them, and in this episode, we're tackling the challenges of making healthier choices when eating at restaurants. From planning ahead to avoiding under-eating throughout the day, we're sharing our tips for navigating the restaurant scene without sacrificing your health goals.

Introducing our "One or Two of Four No More" strategy, we discuss how selecting just one or two items from bread, booze, dinner carbs, and dessert can keep your meal in check while still allowing for some flexibility. Plus, we're spilling the beans on how apple cider vinegar (ACV) or our berberine supplement (BFF) can help with blood sugar spikes, and how N-acetylcysteine (NAC) can support your liver in processing alcohol, potentially reducing those dreaded hangover symptoms.

But wait, there's more! We're also chatting about "veggie foreplay" – eating your vegetables before diving into those carbs to help moderate blood sugar levels. And, we're not stopping there. We're shedding light on the sneaky presence of inflammatory oils in restaurant food, the benefits of asking about cooking methods, and the undeniable advantages of home-cooked meals for both health and cost-effectiveness.

Wrapping up with a listener question about starters at restaurants, we suggest that opting for a healthy choice like a salad might be a better option than skipping a starter altogether and caving in to carb cravings later on. Stay tuned for our next episode, where we'll dive even deeper into specific cuisines and menu choices for healthier dining-out experiences.

Products Mentioned:

• Foodtrainers® BFF
• Vermont Apple Cider Vinegar

Produced by Nova Media

Hey there, hungry listeners! In this episode of the Food Trainers podcast, we're going to dive into the causes of perpetual hunger and how to combat it.

First up, we want to stress the importance of protein in your first meal of the day. Did you know that a high-protein breakfast can make you feel fuller and help you lose more weight than a low-protein one? That's why we always recommend starting your day with a protein-packed meal.

But protein isn't the only factor at play. Poor sleep can also lead to increased hunger and cravings for junk food. That's why we suggest making sure you get enough restful sleep each night to help combat those pesky hunger signals.

Stress is another major factor in our never-ending hunger saga. It can lead to increased levels of cortisol, which decreases digestion and increases our drive for junk food. To combat these feelings, we recommend some relaxation techniques like belly breathing and meditation. We also suggest taking adaptogens like Rhodiola, as well as supplements like magnesium and vitamin D to help reduce stress levels.

And let's not forget about artificial sweeteners, which can lead to confusion in our bodies and increased hunger signals. Plus, certain medications like SSRIs, steroids, and antihistamines can affect our appetite. Even dehydration and hormones can play a role, with progesterone increasing hunger in the luteal phase of the cycle and estrogen suppressing it.

So, how do we deal with all of this hunger? Don't worry, we've got you covered. Eating a balanced meal, drinking water, and engaging in rituals instead of mindlessly snacking are some of the ways we can combat perpetual hunger. And if you're not sure if you're truly hungry or just emotionally eating, try the "chicken test" mentioned in the episode.

Overall, hunger is a complex issue with multiple factors at play. But armed with the knowledge and advice we've provided, you can take control of your hunger and live a healthier, happier life. Tune in now to learn more!

Resources:

• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma

Produced by Nova Media

Intuitive eating: The approach that promises to free us from diet culture's shackles and allow us to eat whatever we want, whenever we want. Sounds too good to be true, right? Well, it might be. In this episode, we're diving into the pros and cons of intuitive eating, and boy, are there a lot of them.

Intuitive eating is an anti-diet approach that promotes listening to your internal cues to guide what and how much you eat. The idea behind intuitive eating is that everyone knows how to eat and just needs to tune into their natural cues. But here's the catch — it may not work for everyone. The all-or-nothing attitude of some proponents can be frustrating for those who don't fit into the "perfect intuitive eater" mold.

There are aspects of intuitive eating that we can get behind. Tuning into fullness, savoring treats, and identifying feelings and thoughts around food are all principles that overlap with our own approach to healthy eating. We believe in pausing midway through a meal to assess hunger and using a system to plan for and enjoy treats without guilt.

Intuitive eating has also been shown to be helpful for those with anorexia and bulimia, leading to better psychological and behavioral health. It can be seen as a goal of eating disorder recovery, which is a win in our book. The mindset aspect of intuitive eating could be empowering for those struggling with disordered eating.

However, one aspect of intuitive eating that we take issue with is the lack of focus on overall health. There's no mention of brain, heart, or joint health in the literature. We came across an article where the authors of the book promoting intuitive eating were seen indulging in a high-carb, high-fat meal with no mention of health. That's concerning.

Hormonal, neurobiological, and metabolic disruptions can affect one's intuition around food. Intuitive eating may not be as intuitive as we think. It's important to be mindful of the guidance and rules that support healthy eating while still honoring internal cues.

We're not anti-size acceptance, but we do believe that pursuing measures to improve one's health and body composition should not be stigmatized. The connection between weight and disease risk is well-established, including COVID-19 outcomes. Ignoring this topic is not helpful for overall health. We should strive for a balance between accepting our bodies and working towards improving our health.

So, is intuitive eating truly an anti-diet approach or just another diet with guidelines? The jury's still out. We believe in using internal cues to guide what we eat, but we also believe in being mindful of overall health and seeking professional help when necessary. Don't get caught up in the all-or-nothing attitude. Find what works for you and your unique needs.

Resources:

• How to Eat Intuitively in 2023 | The Happiness Lab with Dr. Laurie Santos
• They Rejected Diet Culture 30 Years Ago. Then They Went Mainstream.
• Learn more at foodtrainers.com
• Instagram: @foodtrainers
• Facebook: facebook.com/Foodtrainers
• Twitter: @foodtrainers
• Read: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma