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Hey Folks! This week on ENR we talk about my biggest insecurity and how it's forcing me to move across the united states to Colorado, and how this same insecurity applies to getting uncomfortable in your own nutrition and fitness journey to accomplish your goals and reach your potential. To Apply For Nutrition Coaching :http://www.evolvenutritionaltherapy.com/apply-for-coaching/ Blog: http://www.evolvenutritionaltherapy.com/new-page/ Instagram: https://www.instagram.com/evolvenutritionaltherapy/ Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/ Email: evolvent.pdx@gmail.com

There's never a seminar, talk or Q&A that goes by without at least one person asking if you can drink booze and lose body fat.  You can but there's one thing you'll need to know, and more importantly do if you're going to lose fat while enjoying alcohol, what is it ? Well you'll have to listen to the podcast episode to find our!   To Apply For Nutrition Coaching With Alex at Evolve Nutritional Therapy Visit- http://www.evolvenutritionaltherapy.com/apply-for-coaching/   Blog: http://www.evolvenutritionaltherapy.com/new-page/ Instagram: https://www.instagram.com/evolvenutritionaltherapy/ Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/ Email: evolvent.pdx@gmail.com

In today's episode of ENR we tackle one of the aspects of fat loss that causes more people mental anguish than almost anything else... the scale. We'll be covering the top seven reasons that you'll see the scale increase out of nowhere, that have nothing to do with your fat loss. And some of the real undercover reasons for seeing the scale spike out of nowhere, and what you can do about it! To Apply For Nutrition Coaching With Alex at Evolve Nutritional Therapy Visit- http://www.evolvenutritionaltherapy.com/apply-for-coaching/ Blog: http://www.evolvenutritionaltherapy.com/new-page/ Instagram: https://www.instagram.com/evolvenutritionaltherapy/ Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/ Email: evolvent.pdx@gmail.com

This week we discuss what your metabolism is and isn't (more importantly), how it adapts when you diet and lose body fat and why eating smaller meals and starve mode are both myths. We also cover: What part of your metabolism can burn 1000 extra calories  Why you don't really have a slow metabolism How eating in general boosts your metabolism  The reason you don't burn as many calories in the gym as you think  and much much more! To Apply For Nutrition Coaching With Alex at Evolve Nutritional Therapy Visit - http://www.evolvenutritionaltherapy.com/apply-for-coaching/ Blog: http://www.evolvenutritionaltherapy.com/new-page/ Instagram: https://www.instagram.com/evolvenutritionaltherapy/ Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/ Email: evolvent.pdx@gmail.com

When it comes to nutrition myths some never seem to go away, and this is the case with "starve mode." The myth of "starve mode" is a disempowering one that doesn't show people where they may be making mistakes and hurting their fat loss results and in this episode we cover the reasons you're actually not losing weight on low calories. To read this as a blog click here: https://bit.ly/2ujUQEc

In this podcast I bust the top 9 nutrition myths that are misleading, incorrect and only make reaching your goals more difficult if you believe them. Some nutrition myths seem to stick around even thought they're factually incorrect and misleading. Some of the myths revolve around: The perfect diets for for fat loss  carbs and fats  how many meals you should eat  your metabolism and age  supplements that work  eat more fat to burn more fat and many more!

This week on Evolve Nutrition Radio we continue and wrap up our series on how to positively change your food environment to get healthier and leaner. We discuss the how shopping in grocery stores, and you work place are likely sabotaging your success with your diet and how to re-engineer those places to make sticking to your nutrition plan easier!

This week on Evolve Nutrition Radio start a new series on one of the most neglected aspects of changing your nutrition which is your food environment. We make over 200 unconscious food related decisions daily controlled by your food environment. We discuss the top five food environments that people allow to sabotage their goals and break down how to make changes to your food environment at home and restaurants to engineer a leaner and healthier life.

This week we change things up on Evolve Nutrition Radio. I’m answering your questions gathered from my newsletter, instagram, facebook and twitter. I Really enjoyed this platform and will be doing more of these in the future. This week we answer questions about: Eating carbs and fats together What about fruit as a main source of carbs What’s the best strength training program for a beginner ? What does my current strength training look like ? How to set calories and macros for fat loss Nutritional considerations for general population versus performance sports (bodybuilding, powerlifting etc) Can you really have too much protein ? Can you drink too much water ? Metabolic damage and your metabolism from bikini prep Links: Blood Sugar Levels in Response to Foods Are Highly Individual: https://wis-wander.weizmann.ac.il/life-sciences/blood-sugar-levels-response-foods-are-highly-individual Strong Lifts 5X5: https://stronglifts.com/5x5/ Nutrition Myth Video Does Eating Late At Night Cause Fat Gain : https://youtu.be/eV9RpxbIaJo Over Hydration Article: https://www.onnit.com/academy/going-clear-hyperhydration-the-prison-of-belief/

This week on Evolve Nutrition Radio we continue our series on the psychology of fat loss and dieting. In Episode 34 we discussed the nutrition side of the fat loss equation and examined how to organize your diet. In Part 2 this week we take a deep dive into the psychology aspect of how you brain fights back against your fat loss and causes you to deviate from your nutrition plan or engage in behaviors that don’t support your long term fat loss goals, and the 4 steps you can take to avoid these pitfalls. We examine: Brain pleasure and reward The empathy gap Self comparison Unrealistic expectations The deserved it paradox The vicious diet cycle How to break the diet cycle Deceptive brain messages Your brain, mind & thoughts The 4 steps to rewire your thinking

In this weeks episode of Evolve Nutrition Radio we discuss the nutrition side of things when it comes to the Psychology of Fat Loss & Dieting. The reality is most people would like to change their nutrition to lose body fat, but they keep stumbling and getting in their own way. Part of this has to do with your expectations and nutrition habits and the other part has to do with your mental habits. This week we tackle the nutrition side of the equation.

In this episode of Evolve Nutrition Radio we take a look at two things people like to talk about in the health and fitness industry as to why certain people can’t lose weight, “metabolic damage” and “starve mode.” Are they real, and do they prevent you from losing body fat ? We take a deep dive into the subject to see what’s really happening when someone’s is on very low calories for a long period of time and can’t lose weight.

In this weeks episode of Evolve Nutrition Radio we continue our series on why you don’t actually have a slow metabolism. We cover the ideas that all calorie count no matter what kind of food they come from and how you can eat too much of a healthy food. We also cover the main reasons that people underestimate food intake including the hyper palatability and peoples food environment.

Hey folks! We’re back with another Episode of Evolve Nutrition Radio and I mean it this time, I promise, expect new episodes every two weeks! In this episode we discuss the metabolism and fat loss: Why you probably don’t actually have a slow metabolism Primer on the metabolism: Catabolism & anabolism BMR,NEAT, TEF and TEA The unsung hero of your fat loss: NEAT Can NEAT really burn an extra 1,000 calories per day ? Can NEAT replace traditional cardio for fat loss ? Sitting & NEAT Stay tuned for Parts 2&3 of this series where we’ll discussing your food intake and how dieting too hard can hurt your future fat loss goals.

I’m back! After a bit of hiatus Evolve Nutrition Radio is back with episode 30, which is all about the reasons why maintaining fat loss after you’ve done the hard work to lose body fat is difficult. People regularly lose upwards of 5-10% of their body weight through dieting, but ⅔ of those people gain all the weight back, plus some. This week examine why so many people tend to gain weight back.

In this weeks episode of Evolve Nutrition Radio I begin talking about the changes to the podcast taking place in 2017. We then move on to discussing the downfalls of most new years resolutions, and what to do instead to make 2017 your leanest healthiest year ever! Blog:http://www.evolvenutritionaltherapy.com/eat-to-evolve-blog/2016/12/22/15-things-i-learned-while-on-a-crash-diet-part-1

In this weeks episode of Evolve Nutrition radio I discuss what I learned, the lessons and experiences from my two week crash diet experiment. Many things from my mood all the way to my digestive system were impacted by this crash diet. At the end of the day though I’m glad I did this experiment as it gave me first hand insight into the psychology of a crash dieter. Free Phone Strategy Session:http://www.evolvenutritionaltherapy.com/strategy-session-form

In this weeks episode of Evolve Nutrition Radio we discuss why your dieting past matters, and how to break free and achieve your goals. How your mindset impacts whether you treat change like another 30 day diet or like a new lifestyle . Lastly we discuss the 5 things you can do to break free of your dieting history, and make your next diet more successful than you ever have been before. 5 Whys Template: https://www.mindtools.com/pages/article/newTMC_5W.htm Free Phone Strategy Session: http://bit.ly/2eH2oKU

This week on Evolve Nutrition Radio I explain why I’m going on a three week crash diet experiment. For as long as I’ve been writing and speaking about nutrition I’ve staunchly advised against crash and yo yo dieting. I’m not doing this for myself I’m doing it to gain perspective into the mindset of chronic crash dieters and be able to better coach them out of this vicious cycle. I’m creating a daily Vlog that’s going to detail my experiment including morning weigh ins, my food, energy, workouts and how I’m feeling. My Crash Diet Vlog: http://bit.ly/2hbAKoD

The holidays are here and with them comes a lot of challenges to sticking to your nutrition plan. In this episode of Evolve Nutrition Radio we talk about how the holidays can trigger food cravings and present challenges. We cover the strategies you can use before, during and after a social event to stay on track with nutrition while enjoying yourself.