Ep 25: Metabolism, Fat Burning, Fitness Testing and More with Michael Raynor

Back when I first started as a dietitian, I was on a mission to do two things for my practice ... 
- Create the best meal plans for my clients
- Find the best foods to put in those plans 
I wanted to make sure I could help people improve their health with the best meal plans out there. 

Noble concept, right? Or at least I thought so! 

I used to spend hours calculating all sorts of nutrients content to create the best meals plans. I wanted to make sure they were low calorie, but contained a variety of foods. I wanted to make sure they were low in saturated fat, sodium, and sugar. They also had to be low to no processed foods in these meal plans. 

In this episode I'll discuss why meal plans are not really worth it. 

Listen in today as I discuss...

• How meal plans perpetuate diet culture
• How they are too complicated 
• Learn the pros and cons are and who they really benefit
• How meal planning can be done in a simpler and more sustainable way
• One small approach to build a way of eating that is helpful for you

Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. Inflammation can be either acute or chronic. However, harmful stimuli may not be so foreign, and can actually be induced by ourselves. 

Body shame, weight stigma, weight bias, is sizeism. Sizeism is a prejudice or discrimination on the grounds of a person’s size or weight. This means that there is an ever present and chronic level of stress and negativity about their body. 

This stress, induced by emotional or mental negativity, can influence food choices. Often, we use hyper-palatable foods to help cope or soothe ourselves under these stressful situations. And, what's ironic is that stress is that very stimuli that increases inflammation. So is it the food or the stress that's leading to inflammation. 

In this episode I'll discuss the interplay between food choices, mental health, and inflammation. I will discuss... 

• What inflammation is
• The types of inflammation
• The effects of inflammation on our health and longevity
• What we don’t know about inflammation
• Discuss how inflammation is connected to our nourishment
• How inflammation is connected to sizeism or weight stigma
• Provide you with One Small Bite to manage inflammation 

I came across this article the other day titled Beyond Hunger: Understanding Food Noise, and I thought “Oh, this is interesting, Food Noise. I wonder if it’s something about intuitive eating or an article about weight-inclusivity.” Well spoiler alert, it isn't. 

Supposedly, this idea of Food Noise is actually a term that has been floating around healthcare and various social channels. But what it is not, is a scientific and evidenced-based term. 

That’s what I’m going to talk about in this episode... 

• What is Food Noise and who’s perpetuating it
• How WW is gaslighting you
• How this gaslighting is blaming you 
• How Food Noise is propaganda to sell their services
• What Food Noise really is and what we can do to help

Do you remember that saying in Jurassic Park when Dr. Alan Grant said “just because you can, doesn’t mean you should.” This has always stuck with me, and is even now more relevant in our digital society. The advent of CGMs (Continuous Glucose Monitors) are going a bit viral these days, so much that people without diabetes are starting to use them. But are they actually necessary? What's the benefit of using one if you don't have diabetes? Is there an actual benefit? 

In today's episode I'll discuss ...

• What CGM devices are and what they do
• Who and what they are specifically intended for
• The story of how two clients fell for the traps
• Explain what the research says about the benefits and costs
• Who should really use them
• How the body better than a machine
• One small approach to build interoceptive awareness

Episode 111 - 7 Diet Trap Warning Signs - Apple Podcast, Spotify

Do you check your phone first thing in the morning, while burning your tongue on hot coffee, shoving a bagel on the way to work, and anxious about a million things? Are you the type of person that writes endless to-do lists each day, completes two of them, and then writes the same ones all over again and more the next day? Do you go nonstop all day long and barely have time have a meal. Are you that person that brags about getting up at 5 am to workout, and can get by with 5-6 hours of sleep? 

If you answer yes to any of these questions, then congratulations! You’re a member of the Hustle or Grind Culture. 

In this episode I'll explore the parallels of Grind Culture to that of Diet Culture and more, like... 

• How 80 hour work weeks won't change the world
• How the Grind exploits people's vulnerabilities and fears
• Understand the Trauma Response
• Explore the wisdom in coping
• How to do less and still reach your dreams
• One Small Bite approach 

Hola amigos! 
Intuitive Eating is an approach that can help break the weight-loss and subsequent weight regain cycle. It's a method of making peace with food and your body, and a way to start enjoying life again. In this episode I conclude my series on weight-cycling by telling you about how Intuitive Eating helped one of my clients finally break the shackles of diet culture, weight stigma, and healthism. 

Come on in and listen to this one. This is where we learn to live a nourished and fulfilling life. 
  

Bienvenidos todos! 

Did you know that there’s a higher likelihood that you can develop cardiovascular complications like hypertension, high cholesterol, or blood fats to increase every time you try losing weight? Well, you might be thinking why. “Isn’t losing weight better for me in the long-run?” It could be if you don’t gain it, or better yet, you don’t weight-cycle. 

Listen to today’s episode where I discuss…

• Why weight cycling can lead to more cardiovascular problems in the future
• What the research is saying about weight-cycling and mortality
• The journey one of my clients took by hoping off the weight-cycle hamster wheel
• The One Small Bite that can also help you get off that hamster wheel

We know that New Year's resolutions seem to fail us, especially when it comes to weight loss attempts. But why? In today's episode I am continuing with the series on Weight-Cycling/Don't Gain It, and discussing how weight-loss attempts can lead to a disordered eating way of living. Who wants to keep being at war with food and the body? If you're reading this, I sure you don't.  

In today's episode we'll... 

• Learn how weight loss can lead to a life-long disordered eating relationship
• Look at research tying weight loss approaches to Anorexia Nervosa
• See what the research is saying about a more sustainable approach to living a nourished life 
• Take a deep dive into how to make small habits stick 
• One Small Bite - Swap It Recipe

Thanks for listening. Hey, do me a favor...

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.  
• Share the show with friends. Spread the love.
• If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714. 

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!

Bienvenidos todos! 

Happy New Year! Over the last 40-50 years we have seen diet after diet after diet, and what do we keep getting after each one? Weight gain! This on-again/off-again weight loss attempt might work for a short period of time, but we’ve seen little by little how the weight gain just comes back. We know that doing the same thing over and over again only leads to more insanity. Thank you Einstein! 

Let’s break free from weight loss attempts and start making peace with food. Let’s start not gaining weight instead of trying to lose it. Listen in to the start of my new series on weight cycling and how to make the changes you need to live a nourished life. 

In this episode I’m going to…

1. Help you understand what weight cycling is
2. Provide an explanation of the Weight Cycling Graph
3. Discuss the research on how weight loss leads to weight gain
4. Explain what energy adaptation is and how it leads further weight gain
5. Provide you with One Small Bite to help you make big changes for 2024

Where do I go from here?
For all the details and more about this episode, feel free to visit my website. 

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.  
• Share the show with friends. Spread the love.
• If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714. 

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!

Bienvenidos todos! Have you ever noticed how stress or anxiety affects your eating rhythm? Have you ever noticed how your eating rhythm affects your digestion? Well my friends, I’m going to connect the dots. I’m going to culminate the Eating Rhythm series with a deep dive into the symbiotic dance between the eating rhythm and digestion system. 

Here’s a overview of what I’m going to cover:

1. Review the eating rhythm and its effects on health
2. Describe my client’s digestive and eating rhythm journey
3. IBS, the Low FODMAP why the eating rhythm helps
4. Chrono-nutrition and Gut microbiome connection
5. One small bite eating rhythm approach that helps the digestion

Where do I go from here?
For all the details and more about this episode, feel free to visit my website. 

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.  
• Share the show with friends. Spread the love.
• If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714. 

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!