kelsey bird

We discuss the updated dietary guidelines from the US Department of Agriculture (USDA) and the Department of Health and Human Services. These are recommendations for 2020 through 2025. This episode was fun because we reviewed the new guidelines, but then also got to hear Dr. Rigby's perspective on each new guidelines. Sometimes he agreed and sometimes he disagreed. A highlights from the new guidelines include. These guildlines influence all programs under the direction of the US government, including military, school lunches, WIC, policy decisions, Head Start, etc. Items that are new this cycle: There are now guidelines for birth to old age. This includes guidelines for those that are pregnant and who are breastfeeding. (They lengthened the time the recommend exclusive breastfeeding to 6 months.) They include guidelines for diseases, like cancer, heart issues, obesity. The new guidelines include 4 key recommendations: 1. limit added sugars to 10% of calories per day 2. Limit saturated fat to less than 10% of calories per day 3. Limit sodium intake to less than 2300 mg / day 4. Limit alcholoic beherages to 2 drinks or less a day for men, and 1 drink or less a day for women They also recommenda making every bite count, focusing on choosing healthy foods and beverages that are rich in nutrients. and stayin within calorie limits. They discuss the pattern of eating. The focus is on the combination of food and beverages, not just on individual foods or drinks. They mention that ongoing eating patterns have an influence on an individual's health. Finally, the guidelines state that an average american's diet aligns with the guidelines at 59 out of 100 on the healthy eating index. The guidelines are found here: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

In this 10 minute episode we discuss the topic of net carbs. We explain what they are, how to calculate them, and whether or not you should count them when calculating how many carbohydrates are in your food. This information is really helpful for individuals who are trying to eat low carb / high fat, or keto.

In this 18 minute episode Rohn, Sheryl, Kelsey and Quincy share their takeaways from the following article. "Why COVID-19 is more deadly in people with obesity—even if they're young." This article was published on science.org and is a meta analysis of various published articles on the topic of COVID and Obesity. We share some great things that have been found regarding this topic. Here is the link to the article: https://www.science.org/content/article/why-covid-19-more-deadly-people-obesity-even-if-theyre-young.

In this 14 minute episode we share a variety of ideas to eat a keto or low-carb/high-fat on a budget. It can sometimes appear expensive to eat healthier, but there are ways to do it.

In this 15 minute episode, we share a wide variety of gift ideas you can ask for (or get for yourself!) during the upcoming holidays.

In this 15 minute podcast we hold a roundtable discussion on ideas that we have found helpful to maintain one's healthy goals during the holidays. Check out the show notes for a more detailed list of the ideas we discussed. The four main items we discuss are: 1. Ask: How do you want to feel DURING the holidays? 2. Ask: How do you want to feel AFTER the holidays? 3. Write down 10 habits or behaviors that help you feel your best. (More than just food related habits, like sleep, exercise, water, etc.) 4. Review your responses to the above steps and write down 5 habits you can commit to this holiday season.

This 9 minute episode looks at the topic of calories. What it is, and the reasons why we don't think it's the best way to measure if you are eating the right way.

In this 11 minute podcast we review an article recently published with the American Academy of Medicine titled "What patients should know about losing weight -- and keeping it off." In this article, the author Timothy Smith discusses various topics relating to weight loss, including (1) the role a low-carbohydrate diet plays in weight loss and (2) the role of activity in weight loss. The article can be found here: https://www.ama-assn.org/delivering-care/public-health/what-patients-should-know-about-losing-weight-and-keeping-it

In this 18 minute podcast, Rohn, Kelsey and Quincy discuss our 6 week program and describe in depth what is in the program. This includes the schedule, the topics addressed, and what resources are included. This whole program is designed help individuals implement the health habits that will help them maintain a healthy lifestyle long term. If you are interested in finding out more about this program, go here: https://ultimatebodytransformationmethod.com/6weekcourseinfopage/

In this 12-minute episode we share why created the 6 Week Ultimate Mind and Body Transformation program. This program is set to launch for the first time 12 days after this podcast goes live (on September 5, 2021). This is a program that we have been working on for two years, and is full of helpful information that is offered step by step for individuals who are looking to improve their overall health. The information shared in this program is based on the evidenced based information we teach our patients in our medical practice. If you are interested in learning more about this program, go here: https://ultimatebodytransformationmethod.com/6weekcourseinfopage/

In this podcast 14 minute podcast, Rohn, Sheryl, Kelsey and Quincy discuss the NPR Article: Why Crash Weight Loss Programs Don't Work: Clues From Hunter-Gatherer Societies. This article presents research presented by Herman Pontzer, an evolutionary anthropologist at Duke University. Herman Pontzer proposes that what society thinks it knows about energy expenditure in humans is actually not accurate. We share our thoughts and favorite aspects of the article. The article is found here: https://www.npr.org/sections/health-shots/2021/07/16/1016931725/study-of-hunter-gatherer-lifestyle-shows-why-crash-weight-loss-programs-dont-wor?fbclid=IwAR0sM6Wqn3JsaeLC0S50RPSruVf7JbjuE-oLmzRFOJW0bufTR6YCZDEGL-8

In this 10 minute episode, the four of us discuss the important topic of hydration. Many of us have heard that it's important to drink plenty of water to be healthy, but for some of us, it's not that simple. In this podcast we discuss: 1) Why it's important to drink water, 2) What is the recommend amount of fluid that should be drunk each day, 3) How to tell if you are ingesting enough fluids, 4) How do you get enough fluid if you struggle to drink plain water, 5) Is it possible to drink to much?

Hi everyone! In this 14 minute episode, Rohn, Kelsey and Quincy discuss the various types of exercise categories, and review the recommended guidelines for exercise, according to the American College of Sports Medicine. This includes aerobic exercises, anaerobic exercises, and HIIT (High Intensity Interval Training).

Hi! In this episode we share our thoughts on what you should consume before and after a workout for optimal performance. We discuss: Hydration (drinking water) Exercising in a fasting state Carb-loading or carb consumption Electrolytes Fueling for weight loss versus fueling for muscle building When you should refuel (eat) post-workout, and what you should eat at that time Thanks for listening!

This 10 minute podcast is a roundtable discussion of what to do when you fail to meet your goals. Topics include: 1) What do you do when mess up on any given day 2) The role of discipline 3) Creative problem solving to meet your goals differently than you first expected.

In today's episode we discuss protein. A few areas we review are: (1) How much protein does one person need? (2) How much is too much protein? (3) What are various sources of protein? And how much protein are in each one? (4) What is bioavailability?

In this episode we discuss the role of exercise in a healthy lifestyle. This includes: when a person who is not exercising regularly should start exercising, the role of exercise in losing weight, and ideas of how to incorporate exercise into your lifestyle.

Dieting is very common in our culture. Most everyone has done it at least once in their life. However, research shows that engaging in quick fixes to lose weight actually leads to increased weight gain in the long run. In this episode we discuss what it means to be stuck in a "diet mentality" and what is wrong with that approach to eating. We also share how to tell if you are personally stuck in this mindset. We then share how to change your thinking and instead approach eating in a way that is conducive to a long-term healthy lifestyle.

In this episode we discuss the philosophy behind Intuitive Eating - from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. We also review the 10 principles associated with this approach to food and eating. If you have been interested in learning more about this topic, this is a great listen.

In this episode Sheryl Bingham and Kelsey Bird teach Quincy about a woman's menstrual cycle and the many ways it can affect a woman's diet. They also give advice on how a women can eat healthy during the menstrual cycle.