The Dr. Mike Show

In this latest episode of the Dr. Mike Show, we're going to take a look at the world of ultra-processed foods. The narrative around these foods is often clouded with misconceptions and oversimplifications. Here's the thing: not all ultra-processed foods are detrimental to our health, and I'm here to shed light on the nuances. I unravel the essence of what constitutes an ultra-processed food – those tantalizing items we simply can't recreate in our home kitchens due to lack of industrial techniques. Surprisingly, there can be a bright side to these foods. From their impressive shelf life to their indispensable role in meeting specific nutritional needs (think protein powders), there's more to them than meets the eye. But, as with everything, there's a flip side. The challenges range from the ease of consuming too many calories to the intensified flavors that skew our taste expectations. Drawing from my own experience in eating a low sodium diet, we'll explore how our taste buds can remarkably adapt to appreci

2022 is coming to a close and if you are like me, you are reviewing 2022 and making plans to make 2023 even more fulfilling. I think it is important to take time each year (many of us to this on the eve of the New Year but one's birthday is a common time as well) to objectively review our health and understand what our body and our blood is telling us about how healthy we really are. Sometimes we can think that we are doing the right things or the things that we need to in order to have our body's functioning at an optimal level - but we might not be. Our blood doesn't lie. You don't know unless you have it tested (and you need to understand what the tests say!). In this episode of the Dr. Mike Show, I walk you through key blood markers for optimal cardiovascular health, blood sugar optimization, and what you should understand about your cardiovascular fitness. I answer the question about body weight and how much weight you should aim to lose once and for all (there might be too much common sense in this part

Welcome to episode 44 of the Dr. Mike Show - New Year, New Metrics for Health 2022 is coming to a close and if you are like me, you are reviewing 2022 and making plans to make 2023 even more fulfilling. I think it is important to take time each year (many of us to this on the eve of the New Year but one's birthday is a common time as well) to objectively review our health and understand what our body and our blood is telling us about how healthy we really are. Sometimes we can think that we are doing the right things or the things that we need to in order to have our body's functioning at an optimal level - but we might not be. Our blood doesn't lie. You don't know unless you have it tested (and you need to understand what the tests say!). In this episode of the Dr. Mike Show, I walk you through key blood markers for optimal cardiovascular health, blood sugar optimization, and what you should understand about your cardiovascular fitness. I answer the question about body weight and how much weight you should a

Welcome to episode 43 of the Dr. Mike Show. As the end of year holiday season is fully upon us, for many people this means significantly more parties, gatherings, and drinks. It also begs the question how does alcohol fit into your nutrition plan? Alcohol is good for you right? But at the same time it isn’t? But if you drink a glass of red wine each day then you’ll live long and be healthy - that’s correct isn’t it? Let’s face it, Alcohol can be confusing. In this episode of the Dr. Mike Show, I demystify the effects of alcohol on your health and your body so that you can make the right decision for you and your goals. We talk about - alcohol recommendations for both men/women and how alcohol is recommended in certain research studies to boost brain health. We’ll also dig into the health benefits and drawbacks of regular alcohol consumption including heart rate, blood pressure, and cancer risk. We wrap up the episode discussing 3 key areas to consider when it comes to alcohol and your goals. ============= Tha

Welocme to Episode 42 of the Dr. Mike Show. I’ve been wanting to record this episode for a long time.  I’m glad that I waited because the more I thought about what to say, the more refined (and then valuable) the points I wanted to share with you became. This episode two months ago would have been me talking about the 6 Pillars of Nutrition again… This isn’t that. So what is this episode? In today’s show I lay out for you the details behind the Strong, Fit, & Healthy Life philosophy. I’m sure over the years you’ve heard me reference living a strong, fit, & healthy life but what does that actually mean? In today’s show, we unpack that. Looking at each aspect - strength, fitness, and health and then what needs to be done to connect the dots between these 3 key factors for your life (not 28 days and not 6 weeks).  ============= 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 episod

Welcome to episode 41 ... In today’s show I talk about a new study from the Journal of the American Medical Association that looked at the effects of 2-3 years of intensive blood pressure control on cardiovascular disease mortality almost 9 years later. Does controlling your blood pressure for a couple years have lasting effects on heart health? We’ll explore how a friend of mine used the burrito diet to lose 100lbs (and maintain that loss) while body transformation contests left him frustrated with excessive rebound weight gain. Finally we look into how your body is programmed to help you get success early to keep you motivated to ensure that you keep going. ============= 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. Si

Welcome to Episode 40! Hey There! To change your body you need to change your habits and actions. The good news is that you often don’t need to do big wholesales changes to your habits/actions - throwing them out completely for all new ones. Instead, you just need to make some tweaks. That’s what this episode of the Dr. Mike Show is all about - adjusting key ratios in your fitness and nutrition so that you can reap the benefits of greater enjoyment and greater progress. ============= 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 or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitt

Episode 39 of the Dr. Mike Show came out today. This week we did a reader Q&A episode (click here to submit questions for a future show). In today’s show I answer 4 questions that range from strategies for eating out, hormonal optimization as we age, what health/fitness apps are on my phone, and what a day of my eating looks like. ============= 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 or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram! =============

Welcome to Episode 38 of the Dr. Mike Show! Today are are going to get into my top 5 mind hacks for better eating (and living). The mental aspect of nutrition is often the limited factor in our success. Is our mind helping or hurting us do the things that we need to do each day in order to reach out goals? In this episode I share with you 5 of my goto mental strategies for winning the hand to hand combat that is daily healthy living. We talk about 2 strategies I swiped and remixed from meditation pioneer Jn Kabat-Zinn, how to avoid the trap of needing to find a consistent rhythm for your diet, and how commitment to ONE (that's right, just one) healthy habit can be the thing that pushes you forward towards your goals. ============= 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 Hea

Welcome to Episode 37 of the Dr. Mike Show. This week I’ve put together for you some of my favorite snippets from season 1 of my other show - Friday Fuel Up. Friday Fuel Up was created so that I could pull nutrition and performance secrets from some of the world’s best. In these highlights you’ll hear from -Professional skier and mountain biker KC Deane about how he melds goals into actions. didn’t have access to my office to record an episode -The head of nutrition for the LA Rams, Joey Blake on how he unlocks the power of nutrition in his NFL athletes (and how you can do it too) -Legendary outdoorsman and snowboarder Jeremy Jones on his method for building and maintaining a high level of fitness. -Olympic Champion Triathletes (and Brothers), Alistair and Jonny Brownlee on the difference between theory and practice for when it comes to recovering from competitions and training. -Former NASA Astronaut Scott Kelly on one of his inspirations for his record setting 341 consecutive days in space. -Windboarding le

Welcome to Episode 36 of the Dr. Mike Show! Today I discuss a long overdue and highly requested topic - youth nutrition. What should you do to optimize your kids nutrition? More importantly HOW should you go about doing it. This episode is full of everything: - A little science, like energy density - A little human behavior, like the role of modeling in food choices - A little trickery, like how to hide vegetables in your kids’ meals - A little humor, like my 11yo’s views on the role of beans in global warming. We kick the episode off with a sad/funny email I got from a PR person trying to pitch me a misguided article/interview about protein - you’ll want to listen to this :) ============= 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

Welcome to Episode 35 of the Dr. Mike Show! Today I am going to help clear up the confusion regarding plant and animal proteins. Are plant proteins better proteins? Are they more healthful? What human clinical research says might surprise you. We also look at plant based protein powders and how they compare to whey/casein based protein powders plus my personal recommendation on what proteins you should eat.  ============= 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 or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram! =============

Welcome to Episode 34 of the Dr. Mike Show! Today we are digging into "All-Natural" and are natural forms of different foods or supplements better than others. As you can imagine, when you start digging into this it isn't as clear as "Natural is better." In this episode we'll discuss the difference (or lack thereof) between natural and synthetic caffeine. We'll also look at the upsides and downsides of natural products vs. their synthetic counterparts. ============= 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 or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Welcome to Episode 33 of the Dr. Mike Show! This week we have guest, author, and friend Michael Easter. Michael and I delve into his book the Comfort Crisis, what are the keys behind human behaviors that he was really trying to unlock, the important difference between inactivity and increasing activity, and why taking these steps are a gateway drug to better health! You're going to enjoy this one. ============= 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 or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram! =============

Welcome to Episode 32 of the Dr. Mike Show! In 2021, sales of dietary supplements worldwide topped $151.9 billion dollars. Despite this people showing up and spending literally billions of dollars, many consumers are skeptical about dietary supplements, how they are regulated, and what is actually in them. You should be! In this episode we dig into: -Exactly how supplements are regulated -How supplement regulation differs from drugs -How YOU the consumer can arm yourself to ensure what you think you are buying is actually in the bottle. Related Content: -Synthesis -NSF’s Certified for Sport® -LGC: Informed Choice program -LGC: Informed Sport -Rhode Island Senate Passes Amended Legislation Restricting Dietary Supplement Accessibility -Durbin Applauds Inclusion Of Important Dietary Supplement Provisions In Bipartisan Senate Committee's FDA User Fee Package ============= 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 t

Welcome to Episode 31 of the Dr. Mike Show! There seem to be so many “superfoods” and “must eat” foods out there that if you ate all of them, you’d spend all your time eating and you’d eat way to many calories. If you only looked in magazines and online to get your nutrition inspiration, you would think that infinite variety of “superfoods” is essential for good health. The truth is that research shows, people eat generally the same 20 or so foods on a regular basis. Some daily and some weekly. I think that it is important to have a core number of foods that you eat day in and day. These foods need to be nutritious but also deliver a unique nutritional punch that you can’t get else where. In this episode I share with you the foods that I make sure I eat every single day. ============= 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 episode

Welcome to Episode 30 of the Dr. Mike Show! One of the hardest things to do when it comes to nutrition is to “listen to our bodies.” What make this so hard is that there are a myriad of signals related to hunger, fullness, and our drive to eat that we don’t consciously register or know about. In this episode I reflect on an incredible conversation that I once had with Dr. Barbara Roll (link to PSU profile) where we discuss feelings of satiety, how you can maximize them to curb excess calorie consumption, and what people are missing out on when it comes to eating and fullness. ============= 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 or visit our website for even more tips and strategies

Welcome to Episode 29 of the Dr. Mike Show! Our body’s and behaviors have memories. Oftentimes when we want to make a change with our nutrition or activity, we have the urge to start from scratch. Throw everything out and replace it with a completely new diet or workout plan. This is a mistake! By doing this you are ignoring valuable and personal insights to unlocking long term changes. In this episode I show you how to deploy the “Look-Back Method” which will help you avoid making this mistake while also giving you a leg up on accelerating and sustaining change. ============= 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 or visit our website for even more tips and strategies to quickly a

Welcome to Episode 28 of the Dr. Mike Show! One of the most powerful tools that we have for changing our nutrition, habits, and body is looking at our current behaviors and improving on them. It is so tempting liquid everything that we are doing in order to adopt the “newest secret” in nutrition. This makes solidifying long term changes in our diet very difficult as we are essentially starting everything from scratch. Instead, we are better served to look at our current nutrition habits, see what is working and what needs work. I call this the Diet Audit and it will fast track your long term success with your nutrition plan. In this episode of the Dr. Mike Show I walk you through exactly how to go through the Diet Audit process. ============= 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 o

Welcome to Episode 27 of the Dr. Mike Show! Should you eat this food or that food? Which food is the superest superfood? Should I eat this food and avoid that food? These sorts of questions facing one food off against another are all too common. I want to help you get answers and clarity once and for all in this episode that I call - Food Face Off!   In This Episode We’ll Look at the Following Foods and Discuss the nutritional merits of each - so you know which one you should choose (or if it doesn’t matter!).  Beef vs. Chicken Salmon vs. Tuna Eggs vs. Egg Whites Blueberries vs. Wild Blueberries Almond Milk vs. Regular Milk Brown Rice vs. Quinoa Yogurt vs. Kefir  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 R