The Dr. Mike Show

Welcome to Episode 26 of the Dr. Mike Show.    The new year is a great time to take advantage of all the positive momentum around change. This makes it an ideal time for setting new goals.  How you set these goals matter. In this episode we discuss the 5 key aspects to setting new year’s resolutions will stick and propel you towards long term success.  In This Episode You’ll Learn About The importance of focusing on actions when it comes to goal setting. The danger of starting from scratch with your new year resolution.  How to use focal point challenges to drive long term results. Why context matters when it comes to picking a goal to work towards. How to accelerate your results by becoming a coach for someone else. Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media. Be sure grab you

Factors that impact why we eat and how much we eat can be hidden and counterintuitive. Today we discuss a perceived positive that can have negative effects on your behaviors. What makes you select certain foods to eat? Because they are healthy? Because they are for people that are fit? Because athletes eat them? A new research study showed that Fitness and health branded foods might actually lead you to eat more. How could this be true? We discuss on today's episode. This episode we discuss: Restrained vs. Unrestrained Eaters. How Health Halos can impact our eating habits. Why is Gatorade sold at gas stations!? Related Content: Watch this episode on Dr. Mike's IGTV Channel The Effect of Fitness Branding on Restrained Eaters’ Food Consumption and Postconsumption Physical Activity Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and

In order to lose weight controlling and managing hunger is a key skill that you need to master. ⁣ Unfortunately it is very hard to tell why you are hungry. Hunger can be divided into 2 main areas - Hedonic and Physiologic. The later is due to your body actually needing calories; the former is not.⁣ ⁣ To further complicate the situation - you can’t sense how many calories you have eaten (that is a skill you lose after you leave infancy).  ⁣ Sounds bleak but I have your back with some tried and true ways to master hunger so that you can reach your weight loss goal. This episode we discuss: The difference between physiologic and hedonic hunger. Strategies for trying to tease out the difference between the two. The 6 drivers of hedonic hunger The importance of energy density and how you can use it to hack your hunger signals. Related Content: Watch this episode on Dr. Mike's IGTV Channel Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please h

When we eat certain types of foods (e.g. carbohydrates) during the day will impact how or body metabolizes those foods. Today we discuss a reader question about when to eat and what steps he can take to lower his blood pressure. This episode we discuss: Is time-restricted eating a good weight loss strategy? Why you should consider the position of the sun when thinking about how much to eat. Tips for controlling sodium. Science backed exercise plans for lowering blood pressure. Related Content: Watch this episode on Dr. Mike's IGTV Channel Fasting, circadian rhythms, and time restricted feeding in healthy lifespan Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media. Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effect

Our currently accepted view on metabolism and calorie burning is generally flawed. Today we discuss two constructs for calorie burning and metabolism. We then also explore common fat loss mistakes related to metabolically optimized fat loss and what you can do to avoid them. This episode we discuss: The difference between the additive and constrained theory of total energy expenditure. Common fat loss mistakes and how to avoid them. Related Content: Watch this episode on Dr. Mike's IGTV Channel Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media. Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, jo

If you understand that getting a stomach bug isn’t the best way to lose weight then you fundamentally understand the dangers of ‘resulting’ In this episode we explore the importance of making the right fat loss decisions, how to make them automatically, and how it impacts your long term success. This episode we discuss the importance of: Making the right fat loss decisions. How to make them automatically. How your ability to make the right fat loss decisions impacts your long term success. We also discuss my core diet and exercise template for successful fat loss. Related Content: Watch this episode on Dr. Mike's IGTV Channel Thinking in Bets by Annie Duke Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media. Be sure grab your copy of Men's Health The MetaShred Diet:

Child author Mo Willems started doing a daily video of drawing an QnA in an effort to bring people together during this social isolation. This is my contribution to that movement. This episode we discuss: The fitness class that I started using with the kids (you can steal this template for your own use - I use it too) The importance of nutrition during this time of social isolation. Resulting and how it is hurting your weight loss success.

  Celebrating the new year often comes with making new year’s resolutions, and for decades the most popular resolution is weight loss. Since it’s the number one resolution, you can bet it’s also among the resolutions that get broken year after year.   Why do people struggle with weight loss and, more importantly, their nutrition?   What are they doing wrong on an annual basis?   In this episode, I discuss the concept of anti-resolutions and how having this mindset can help set you up for long term nutritional success. I share why the food you eat is not the entire problem when it comes to nutrition. I describe the Stages of Nutrition and at what stage most people operate best. I also explain why I’m against counting calories as well as share tips on snacking and how to prevent overeating.     “Don't date your nutrition plan; be married to it.”       This week on the Dr. Mike Show:   What are anti-resolutions? The one part of nutrition that most diets generally focus on. The Stages of Nutrition and what each

Losing weight has become synonymous with being healthy, and decades of diet and fitness trends as well as weight loss programs support this idea. The general idea a lot of programs and websites tell you is you only need to increase your metabolism to lose weight. It sounds about right until you realize we have a lot of people who go on all these crazy weight loss programs, lose a ton of weight, only to have it all come back a few years later. Does our metabolism tank after losing weight, or is it just a myth? In this episode, I share the findings of a recently published study about the effects of weight loss on our metabolism. I discuss the reasons why drastic weight loss leads not just to weight rebounds, but also hormonal repercussions. I describe the case of another study involving participants of a popular weight loss show and its mind-blowing findings. I also provide some tips on how you can lose and maintain weight without any metabolic consequences.   “How you choose your behaviors is going to impact h

 Almost eight years ago, I wrote an article about the 100g Carb Cure at T Nation. I’ve been recommending this dietary approach for the longest time, and I’m glad to say even with the latest research, the blog holds on its own. However, eight years is a long time, and with the way nutrition research has progressed over the last few years, I have a few tweaks to make regarding my simple yet effective dietary practice.   In this episode, I discuss the idea behind the 100g Carb Cure and why it’s my favorite. I explain the principles of this type of diet, why the magic number is 100, and why it’s not as hard as it sounds. I also discuss how it can help you optimize your diet and workouts as well as share sample food servings and tips on how you can make this benchmark work for your fitness and nutrition goals.     “No matter what dietary method you follow, you're going to have nutrients of concern."       This week on the Dr. Mike Show:   What is the 100g Carb Cure? What I would change now regarding this benchmar

Todd Bumgardner is a strength and conditioning coach and personal trainer whose robust clientele include NFL linebackers, young athletes, and the average fitness enthusiast. Some of his specialties include football and basketball training, powerlifting, weight loss, and muscle building. Todd is the founder of Strength Faction and provides online coaching, Skype consultations, and fitness and wellness seminar services. He holds a Masters degree in Exercise Science from the California University of Pennsylvania and a Masters degree in Applied Clinical Nutrition from the New York Chiropractic College.   Todd joins me to share his vast experience and expertise in exercise, longevity, and long-term fitness. He explains the importance of consistency over intensity as well as doing exercises your body is comfortable with. He explains why he had to change his fitness goals at his age and describes his current weekly program and goals. He also shares tips on how to properly do some of the basic yet critical exercises.

Joe Dowdell is a personal trainer and strength coach who is also one of the most highly sought-after fitness experts in the industry. He owns Dowdell Fitness Systems, an online coaching platform that seeks to help clients get to the next level of their fitness journey. He has helped CEOs, supermodels, celebrities, musicians, and athletes get healthier bodies that changed their lives forever. His robust clientele is only matched by his robust certifications that include certificates from the NSCA, NASM, USAW, and ACE.   Joe joins me today to share his wisdom on fitness and how we can improve on what we currently know about it. He discusses the importance of looking at fitness from a client’s perspective and why recommending a training program involves logistics and a practical mindset. He explains the difference between how men and women look at exercise and strength and the difference between training and working out. He also shares his thoughts on group fitness classes, how programs like CrossFit has changed

 Michael Easter is a professor of journalism at the University of Nevada. Before becoming part of the academy, Michael has built a career writing and editing for online magazines like Men’s Health, Women’s Health, Vice, and New York. He has extensive experience writing about health, fitness, nutrition, supplementation, and ideas that impact health and performance. Due to his expertise and real-world experiences, he is a known resource when it comes to anything related to health and fitness.   Michael joins me to share his thoughts and ideas about the vast world of health and fitness writing. He describes the state of the industry today and why there are a lot of loud articles that don’t really say anything. He explains why a lot of blogs are misleading or inaccurately relay information and how this affects consumers on a daily basis. He also describes his fitness routine as well as share his thoughts on popular exercise programs.     “Being able to push a little bit more each workout not only leads to better

  In part 1 of this series, I discussed how my views changed regarding pre-workouts and low-carb diets. I shared the importance of looking back on “old” studies and why I’m not quick to discard research just because something newer came along. I also described some of the supplements I currently take every day and explained why some diets don’t work.   On today’s episode, I’m discussing the remaining nutrition facts I no longer believe. I explain the concept of proteins and what makes BCAAs different. I share my thoughts on the “No calorie” label on foods and why it’s not actually calorie-free and discuss post-exercise carbs and my perspective on the post-exercise window. I discuss the importance of sleep and why it can often be the most vital part of improving your fitness and review the facts around steady state cardio and how it relates to High-Intensity Interval Training. I also elaborate on the science around fasting for weight loss and why it’s not ideal.     “You can eat in a variety of ways, but you c

  Whether you’ve just started taking your health and fitness journey more seriously or you’ve been working out and eating right for decades - there’s always something new to learn and explore in the health and wellness industry. As technology and science continue to improve, some of the old “best practices” are no longer relevant - and some are simply incorrect.   On today’s episode, I’m discussing two of the top seven nutrition facts I no longer believe regarding pre-workout supplements and carbohydrate-restricted diets. I share my experience with pre-workout supplements, the research behind some of the most popular supplements, and what I currently use as part of my pre-workout supplement routine to maximize my performance. I also discuss why some diets that restrict carbohydrates - such as the ketogenic diet - may work for some individuals but not work for others as well as why we should not consider older health and nutrition research studies as invalid or less important than newer research.       “Just b

  Greg Hammond is the director of Motor and Action Sports at Concept2, a sports and fitness manufacturing company based in Morrisville, Vermont and most recognized for their rowing and “erg” products. He was first introduced to the company and the erg products while attending college to obtain his bachelor’s degree in Health Science. Since 1996, he has worked closely with the motocross, mixed martial arts, and CrossFit markets as well as multiple police and fire departments.   Greg joins me today to share his journey into CrossFit and using BikeErgs and SkiErgs to improve his workout routine. He shares how he became inspired to start his fitness journey and what it was like to attend one of the first Level 1 CrossFit seminars. He also shares why it’s important for people to remain diligent and dedicated to getting fit and healthy - even if they do not see the immediate results they desire - as well as how new athletes and fitness enthusiasts can easily incorporate fitness into their lifestyle to improve their

  Welcome to the first segment of the Ask Dr. Mike series - the series where I answer your most pressing questions regarding nutrition, lifestyle, and achieving your health, fitness, and wellness goals.   Today, I’m answering some of the most thought-provoking questions you submitted across multiple social media platforms related to your nutrition goals as well as my health habits for myself and my family. I explain why I believe you should not take BCAA amino-acids before or during your workout routine and when you should take them to get the most benefit. I explain where beans “fit into” the hierarchy of carbohydrates and why I consider them a source of whole-grain carbs. I also share tips on how to instill good eating habits in your kids to help them make better, more nutritious food-related decisions. “Amino-acids are digested too quickly to take before your workout and will peak in your bloodstream during your training.” - Dr. Mike Roussell   This week on the Dr. Mike Show:   The protein powders I con

  Welcome to part three of the MetaShred diet deep dive series - the series that provides an inside glimpse of the philosophy and mission behind the MetaShred diet and how it can help you lose weight quickly, safely, and effectively.   On today’s episode, I share lifestyle X-factors - the things you can do each day - to maximize fat loss. I explain what rate limiting steps are and how they impact your ability to lose weight and the connection between sleep deprivation, stress management, and your metabolism. I also explain how nutrition audibles, S.O.S. breathing techniques, and creating a “fat loss culture” can help you take the brakes off and remove rate-limiting steps that are preventing you from achieving your weight loss goals so you can accelerate your fat loss. “Oftentimes, you have all of your diet stuff dialed-in, but it’s some of the lifestyle factors that are hindering you.” - Dr. Mike Roussell This week on the Dr. Mike Show:   What the “rate-limiting step” is and how it relates to weight loss.

      Welcome to part two of the MetaShred diet deep dive series, the series that provides you with an insider’s glimpse of the philosophy, mission, and components that make the MetaShred diet an effective way to lose weight quickly.   On today’s episode, I’m debunking some of the most common myths and misconceptions about weight loss, nutrition, and exercise and explain the three fundamental strategies that make the MetaShred diet a practical, effective way to lose weight and optimize your health. I explain the difference between the cumulative and constrained theories of total energy expenditure, what a reasonable energy gap is and how it impacts your ability to lose weight, and the true impact of “cheat meals” on your metabolism. I also explain the importance of increasing the amount of protein you eat in your diet and how the hierarchy of carbohydrates can help you create a diet plan that meets your nutritional needs while helping you achieve your weight-loss goals.   “There is no way that a ‘cheat meal’