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Real Health Radio

Learn how to quit dieting and overcome disordered eating or an eating disorder with the combination of science and compassion, with Seven Health

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114: Weight Set Point Theory

Episode 114: Welcome back to Real Health Radio. This week it’s a solo episode and I’m talking about weight set point theory. This has been on my list to talk about for some time, and I’m glad it finally came together. In this episode I cover what weight set point theory is, how our body determines our set point, and factors that could contribute to changing our set point over time. [powerpress] Here’s what I cover in this podcast episode: 1:15: Taking on new clients 5:15: What is weight set point theory? 16:30: How does the body determine our set point? 29:30: The Selfish Brain theory 31:15: How much do genetics influence weight? 33:40: How does the body keep us at our set point? 35:30: What’s the deal with “calories in, calories out”? 50:00: How could someone end up above their set point? 1:09:00: How trauma can affect set point 1:19:45 My suggestion for how we think about weight Links mentioned during the show: Metabolic vs. hedonic obesity: a conceptual distinction and its clinical implications The Selfish Brain RHR Episode 40: My Overeating Experiment RHR Episode 42: The Minnesota Starvation Experiment Hedonic and incentive signals for body weight control Gaining Weight Despite Calorie Restriction Part I: Systematic Review of Weight Gain Correlates In Literature Part II: Systematic Review of Weight Gain Correlates In Literature Gender dimorphism of body mass perception and regulation in mice Regulation and the ponderostat Energetic Cost of Carrying Loads: Have African Women Discovered an Economic Way? When Exercise Doesn’t Work Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity Experimental Obesity in Man: Cellular Character of the Adipose Tissue The surprising problem with calorie counting Is the obesity crisis hiding a bigger problem? Weighing the Evidence of Common Beliefs in Obesity Research Energy balance and its components: implications for body weight regulation The Body Keeps The Score Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. The post 114: Weight Set Point Theory appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 22mins

8 Mar 2018

Rank #1

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040: My Over Eating Experiment

Episode 040: At the end of January I set myself a challenge. Every day, for a period of 12 weeks, I was going to eat a minimum of 3,200 calories per day. If was had room, I could eat more…and on some days I’d see just how high I could take it. (My highest day turned out to be just under 5,000 calories). According to online calculators I need 2,800 calories per day to maintain my weight, so eating 3,200 as a minimum meant I would be taking in a lot of extra food. Oh, and just so you know, it wasn’t going to be all “health” food. I was going to eat everything. This included lots of frozen pizzas, ready meals, trips to McDonald’s, KFC and a lot of wine. This week’s episode of Real Health Radio is all about this over eating experiment, how it affected my weight, my symptoms and what happened once it was over.  I then use this as a launch pad to talk about calories in and calories out, what are potential drivers for weight gain (or loss) and the relationship between weight and health. [powerpress] Here’s what I talk about in this podcast episode: 1:00 How people think about weight and calories 3:25 Why I picked 3,200 calories as my daily target 5:00 How I tracked things 5:55 What my exercise habit look like 8:10 How I worked out my daily calorie needs 13:00 My weight at the start of the experiment 14:30 What kind of foods I ate during the experiment and how this changed 22:45 Being hungry and full at the same time 24:55 What changes I noticed in my symptoms 28:05 How easy it would be to forget what I ate 29:40 How much I ate across the experiment 33:10 How my weight changed throughout the experiment 39:15 What I noticed after the experiment ended 47:35 Why it can be so difficult for some people to lose weight 49:35 The weight set point theory 53:15 What if I lived in a society that valued fatness? 55:35 BMI and health 60:20 Do I believe in calories in and calories out? 61:25 The calories in side of the equation 71:45 The calories out side of the equation 82:50 The common drivers for weight gain 85:45 High reward food 88:30 Food diversity 90:55 Circadian Rhythm 95:40 Metabolic decreasing foods 98:35 Dieting 101:05 Macronutrient deficiency 104:25 Micronutrient deficiency 105:40 Overabundance of calories 108:00 Lack of moving and sitting 111:00 Emotional Eating 113:15 Hypothyroidism 114:25 Stress 116:50 Weight stigma and fat shaming 120:30 Poverty 125:20 Health of parents at conception and while in utero 128:05 My recent experience with two obese clients 130:00 The two main reasons people want to lose weight Links referred to in this episode: The Obesity Myth by Paul Campos Why The Calorie Is Broken Problems With Calories In Problems With Calories Out Metabolic Damage Catching Fire: How Cooking Made Us Human by Richard Wrangham Real Health Radio 017: How To Improve Your Sleep Real Health Radio 023: Understanding Thyroid Stress and Weight Gain Stress, Appetite and Potbellies Why Zebras Don’t Get Ulcers by Robert Sapolsky Thanks for Listening! Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 040: My Over Eating Experiment appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

2hr 16mins

19 May 2016

Rank #2

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054: Eating Disorders and Disordered Eating

Episode 054: Today’s episode of Real Health Radio is all about disordered eating and eating disorders. Clients with issues around food make up a large part of my practice and they are something I’ve been helping women deal with for a number of years. As part of the show we look at the difference between an eating disorder versus disordered eating, why they happen (and it’s not always about managing someone’s weight), how they are passed on from generation to generation, as well as lots of ideas and suggestions to help someone think about their struggles differently and overcome their issues.  [powerpress] Here’s what I talk about in this podcast episode: 1:00 How I stumbled into working with disordered eating clients 6:50 The difference between an eating disorder versus disordered eating 12:50 You don’t have to be thin to have food issues 15:00 Eating disorders aren’t always about reducing weight 21:00 Issues around food are often passed on from generation to generation 24:00 We should praise girls and women for other things than their appearance 30:40 We need to stop dieting 31:20 Be selective with what you expose yourself in your Facebook/Instagram feed 35:20 How nudity can be helpful 38:35 Food issues are a coping mechanism 42:20 Why changing eating patterns is only part of the recovery process 44:45 Understanding your fears and how to deal with them 48:55 Changing your internal environment 55:00 Food issues can be used as protection 57:00 Accepting what recovery really looks like 59:20 After recovery comes discovery Links talked about as part of this episode: Blythe Baird “When The Fat Girl Gets Skinny” Poem A Hunger So Wide And Deep by Becky Thompson The Rainbow Machine by Andrew T. Austin Study on how images affect body size preferences Punished By Rewards by Alfie Kohn Miss Representation Real Health Radio 029: Intuitive Eating Quit Dieting email series The Other One: The Long Strange Trip Of Bob Weir Harriet Brown’s Brave Girl Eating Real Health Radio 042: The Minnesota Starvation Experiment The Brain That Changes Itself by Norman Doidge Breaking Free From Emotional Eating by Geneen Roth Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 054: Eating Disorders and Disordered Eating appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 2mins

26 Aug 2016

Rank #3

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172: Interview With Marci Evans

The post 172: Interview With Marci Evans appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 34mins

13 Nov 2019

Rank #4

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167: Interview With Jennifer Rollin

The post 167: Interview With Jennifer Rollin appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 41mins

26 Sep 2019

Rank #5

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090: Understanding Exercise and Fitness

Episode 090: Welcome back to another installment of Real Health Radio. This week I look at exercise and fitness and their role in health. I explain what exercise and fitness are, how they benefit us, the role of hormesis in this and the major factors that determine how beneficial exercise is for you. I also discuss signs of overtraining, the type of movement that is the most supportive of health and the role exercise plays in physique. [powerpress] Here’s what I talk about in this podcast episode: 2:21 Definition of exercise 3:40 Benefits of exercise 7:18 Hormesis and its role in the benefits you get from exercise 12:05 Factors that influence how beneficial exercise is for you 12:46 Factor 1: Where a person is health wise 19:53 Factor 2: Overall load of stress 21:26 Factor 3: Food and what a person is consuming 25:33 Factor 4: Adequate Rest 28:33 Overtraining and who can be impacted by it 33:30 What exactly fitness means 43:32 The type of movement that is most supportive of health 50:01 Exercise and physique 56:10 Fasted exercise versus non-fasted exercise Links mentioned during the show: My podcast on hormesis My interview with Nicola Rinaldi No Period. Now What? My interview with Scott Abel Health At Every Size Obesity Paradox Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. The post 090: Understanding Exercise and Fitness appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

59mins

4 May 2017

Rank #6

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102: How Your Thinking Affects Your Health

Episode 102: Welcome back to Real Health Radio. This week we’re looking at how thinking can affect health. We discuss  cognitive dietary restraint (aka dieting) and negative body image, and see if they can impact our physical health as a whole. We review several studies that have been done in this area and we chat about the importance of changing our mindsets around this issue. [powerpress] Here’s what we talk about in this podcast episode: 5:00: Background on cognitive dietary restraint 9:40: Physical restriction vs. mental restriction 13:30: The research backing this up 14:00: Dietary restraint and telomere length 19:15: How ovulation, bone density and cortisol in women are impacted by dietary restraint 27:00: The impact body image has on C-Reactive protein 30:20: Whether negative eating and body attitudes are associated with increased blood pressure 35:45: Suggestions on where to go from here 37:45: Separating health and weight 40:00: Going all in Links mentioned during the show: Study: Dietary Restraint and Telomere Length Study: Ovulation, Bone Density and Cortisol Study: Negative Eating and Body Attitudes and Blood Pressure Study: Body Image and C-Reactive Protein Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. The post 102: How Your Thinking Affects Your Health appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

43mins

3 Aug 2017

Rank #7

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Rebroadcast: Eating Disorders and Disordered Eating

Episode 054: Today’s episode of Real Health Radio is all about disordered eating and eating disorders. Clients with issues around food make up a large part of my practice and they are something I’ve been helping women deal with for a number of years. As part of the show we look at the difference between an eating disorder versus disordered eating, why they happen (and it’s not always about managing someone’s weight), how they are passed on from generation to generation, as well as lots of ideas and suggestions to help someone think about their struggles differently and overcome their issues.  [powerpress] Here’s what I talk about in this podcast episode: 1:00 How I stumbled into working with disordered eating clients 6:50 The difference between an eating disorder versus disordered eating 12:50 You don’t have to be thin to have food issues 15:00 Eating disorders aren’t always about reducing weight 21:00 Issues around food are often passed on from generation to generation 24:00 We should praise girls and women for other things than their appearance 30:40 We need to stop dieting 31:20 Be selective with what you expose yourself in your Facebook/Instagram feed 35:20 How nudity can be helpful 38:35 Food issues are a coping mechanism 42:20 Why changing eating patterns is only part of the recovery process 44:45 Understanding your fears and how to deal with them 48:55 Changing your internal environment 55:00 Food issues can be used as protection 57:00 Accepting what recovery really looks like 59:20 After recovery comes discovery Links talked about as part of this episode: Blythe Baird “When The Fat Girl Gets Skinny” Poem A Hunger So Wide And Deep by Becky Thompson The Rainbow Machine by Andrew T. Austin Study on how images affect body size preferences Punished By Rewards by Alfie Kohn Miss Representation Real Health Radio 029: Intuitive Eating Quit Dieting email series The Other One: The Long Strange Trip Of Bob Weir Harriet Brown’s Brave Girl Eating Real Health Radio 042: The Minnesota Starvation Experiment The Brain That Changes Itself by Norman Doidge Breaking Free From Emotional Eating by Geneen Roth Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post Rebroadcast: Eating Disorders and Disordered Eating appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 2mins

21 Jun 2018

Rank #8

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088: Interview with Matt Stone

Episode 088: Welcome back to Real Health Radio. It’s another guest interview episode of Real Health Radio and this week I’m speaking with Matt Stone. Matt Stone is an independent health researcher and author of more than 10 books on various health-related topics. He launched an independent investigation into health in 2005, and has since been exploring a wide range of health fields – from general physiology and nutrition to areas as diverse and specific as psychoneuroendocrinology. His investigation has yielded many great, practical insights and simple tips on how regular people can make substantial improvements in their health – for the purpose of both improving or eliminating specific health problems and preventing some of the most common ailments in the modern world. Most of his research has drawn him towards metabolic rate and how many basic functions (digestion, reproduction, aging, immunity, inflammation, sleep) perform better when metabolic rate is optimized. More information can be found about him at www.180degreehealth.com[powerpress] Here’s what we talk about in this podcast episode: 4:39 Matt’s background in health research 6:53 Being willing to challenge his own beliefs 8:51 What lead to his decade of research into health and metabolism 11:42 His experience with cooking, both personally and professionally 19:26 How 180DegreeHealth got started 20:49  His own personal Into the Wild experience and it’s impact on his health research 26:31 How his research into metabolism evolved 31:07 How dieting and disordered eating played into his research 34:01 RRARF: what that means and how it evolved 37:59 What kids can teach us about our body and our instincts 42:00 Weight, weight loss, and his views on it 49:28 Factors that influence your tendency to lose or not lose weight 54:00 The big picture items that he believes have the most influence on health 59:25 His current involvement in 180DegreeHealth 1:01:20 Writing and where he is at with that now 1:05:33 Where to go to get more information about Matt Here’s How You Can Connect With Matt: Website Facebook Instagram Twitter Links mentioned during the show: 180DegreeHealth Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. The post 088: Interview with Matt Stone appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 8mins

20 Apr 2017

Rank #9

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060: Understanding Dietary Fat

Episode 060: Welcome to another episode of of Real Health Radio. Today’s show is all about dietary fat. I go though what is fat and what are the different types. We look at the digestion, absorption and transportation of fat. I cover what functions fat performs in the body. And I look at my recommendations and where I stand on fat consumption and the types of fats people should be consuming. [powerpress] Here’s what we talk about in this podcast episode: 2:05 What is fat 4:20 The different types of fat 14:50 What is a triglyceride 16:25 Fat digestion 22:50 How fat is transported around the body 25:50 The roles fat plays in the body 37:55 The problems with the simple was we categories fat 42:50 Different foods sources of fat 46:15 The different ideas about fat intake 50:45 My thoughts on what people should be doing 54:45 The difference between food sources and refined fats 63:30 Changes in our consumption of trans fats 66:50 Why calories still matter when it comes to fat Links mentioned during the show: Real Health Radio 033: Understanding Carbohydrates Real Health Radio 044: Understanding Protein Real Health Radio 025: Issues With Your Menstrual Cycle Real Health Radio 053: Interview with Brad Abrahams and Jeremy Stuart Fish oil oxidation study Fat, Added Fat, and Obesity in America Tobacco: Last Week Tonight with John Oliver Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 060: Understanding Dietary Fat appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 9mins

7 Oct 2016

Rank #10

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132: Interview with Tabitha Farrar

Episode 132: Welcome back to Real Health Radio. Today’s guest interview is with Tabitha Farrar. Tabitha grew up in Wiltshire, England, in an idyllic (yet rainy) village. Despite being a robust and confident teenager, she developed an eating disorder at age 17 and this devastating illness took pole position in her life until, at 25, she finally started my recovery journey. She successfully recovered from Anorexia Nervosa and the complicated matrix of obsessions and habitual eating disorder behaviors that came with it. She’s now an eating disorder recovery coach and author of Love Fat, an educational memoire on eating disorder recovery and insight, and Rehabilitate, Rewire, Recover! — a recovery guide for adults. [powerpress] Here’s what we talk about in this podcast episode: 4:00: A bit about Tabitha’s background 5:30: How she developed an eating disorder, even as a confident teenager 8:30: How her body reacted when she suddenly started dieting 11:30: How her disorder progressed over the next 10 years 22:30: Was she pushed into recovery or come to it on her own? 25:15: The resource she found most helpful in her recovery 29:15: How she fell into being a recovery coach 32:30: How her book differs from many in the recovery space 35:30: How she uses the Migration Theory in her coaching practice 38:45: What is “nutritional rehabilitation”? 40:30: What part does neural rewiring play? 43:30: Nutrition deficit 46:00: Mental symptoms of malnutrition 53:15: Is difficulty spending money on yourself a related symptom? 55:15: Different ways restriction can manifest itself 57:30: How to rewire your brain 1:03:15: Tabitha’s advice for people in recovery who are parents Here’s how you can connect with Tabitha Farrar: Website Facebook Twitter YouTube Links mentioned during the show: F.E.A.S.T. Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. The post 132: Interview with Tabitha Farrar appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 6mins

25 Oct 2018

Rank #11

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017: How To Improve Your Sleep

Episode 017: When looking at creating health, the importance of sleep is one aspect that people often neglect. You can have a fantastic diet, exercise regularly and manage your stress well, but if you are not sleeping properly it will start to take its toll on your body. This week’s episode of Real Health Radio is all about how to improve your sleep. I go through lots of suggestions on how you can getting better quality sleep, as well as talking about why different issues can come up and how to remedy them. I also talk about sunlight and how daytime activities affect your sleep. [powerpress] Here’s what I talk about in this podcast episode: 2:00 Why sunlight is important for health (and sleep) 4:30 How different light spectrums affect health 7:50 How light and dark affects us across a day 11:15 What happens while you sleep 13:40 Some of the benefits of sleep 17:50 Why TV’s and laptops can cause such a problem 21:35 When to go to sleep, wake up and the number of hours you need 27:30 What happens if you need to look at a screen before bed? 31:45 How food intake affects sleep and how to improve it 40:05 How to use light therapy to assist sleep 45:05 The problem with waking in the night to urinate 49:20 How exercise can impact on sleep 51:55 How Epsom salt baths can help sleep Links I refer to in this show: F.lux Light filters for TV, computers and phones Blue-light blocking glasses 250W red light bulb  “Chicken” or brooder light Water article Solving The Paleo Equation Thanks for Listening! Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 017: How To Improve Your Sleep appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

53mins

26 Nov 2015

Rank #12

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080: Interview with Isabel Foxen Duke

Episode 080: Welcome back to Real Health Radio. Today I’m bringing back a previous guest for a round two, and that guest is Isabel Foxen Duke. Isabel is a Certified Health Coach and Emotional Eating Expert. She helps women make peace with their bodies, so they can stop obsessing about food and get back to living awesome lives. After years of trying to overcome emotional eating through “traditional” and alternative approaches, Isabel discovered some radical new ways to get women over their food issues once and for all. She has been featured in the Huffington Post, Elle Magazine, XOJane, and has even been praised by Ricki Lake. More information can be found about her at www.isabelfoxenduke.com [powerpress] Here’s what we talk about in this podcast episode: 4:00 What’s Isabel’s job 10:00 The more you believe in sugar addiction, the more it becomes true 15:05 The difference between physical addiction and sugar 17:45 Dopamine increases in response to many pleasurable activities and substances 19:50 Isabel’s experience with Overeaters Anonymous (OA) 21:30 The sense of community it gave her (despite it not working) 27:40 Dieting is easiest on day one; intuitive eating is toughest on day one 33:30 Why intuitive eating is just a tool, it’s not the final answer 37:40 Historical body positivity versus consumerist body positivity 43:50 Why we need to redefine our cultural construct of beauty 48:00 If we can change the beauty ideal, it will change women’s behaviour around food 51:50 Fashion and the beauty industry that has been most changed by body positivity 53:15 Isabel’s free video training Stop Fighting Food Here’s How You Can Connect With Isabel: Website Facebook Instagram Twitter Stop Fighting Food Links mentioned during the show: Real Health Radio 006: Interview With Isabel Foxen Duke Is Sugar Physically Addictive? Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. The post 080: Interview with Isabel Foxen Duke appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

57mins

23 Feb 2017

Rank #13

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042: The Minnesota Starvation Experiment

Episode 042: On this week’s episode of Real Health Radio I’ll be discussing The Minnesota Starvation Experiment. This fascinating experiment has had a huge impact on me as practitioner so I want to share some insights about it with you. I explain the background of the experiment and why it happened, what took place as part of it, and what the results were. As I go through I also explain why I think this information is so useful, both for those who diet but also for those that suffer with eating disorders. [powerpress] Here’s what I talk about in this podcast episode: 1:00 My overeating experiment 3:00 Why the Minnesota Starvation was done 4:30 Ancel Keys ran the experiment 6:00 The study participants 7:05 The control period of the experiment 7:35 Why the calorie figures may be off 8:40 The starvation section of the calorie experiment 9:15 The common symptoms as part of the starving 20:20 The restricted rehabilitation 21:25 The unrestricted rehabilitation 24:00 What happened to their weight 28:35 How this experiment applies to dieting 31:20 The symptoms people have from starvation are the same ones I work on with clients 32:50 How the experiment applies to eating disorders Links talked about as part of this episode: Real Health Radio 040: My Over Eating Experiment Denise Minger Death By Food Pyramid Denise Minger In Defence Of Low Fat Thanks for Listening! Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 042: The Minnesota Starvation Experiment appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

37mins

2 Jun 2016

Rank #14

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063: Interview with Nicola Rinaldi

Episode 063: Welcome to another instalment of Real Health Radio. Today I’m joined by Nicola Rinaldi. Nicola has a PhD in computational biology from MIT. After graduating she worked for a biotechnology company while pursuing her dreams of a family, which were thwarted by a diagnosis of hypothalamic amenorrhea (no periods). Eighteen months of trying to conceive followed. She spent hours on research, using the knowledge gained to work on recovery. Concurrently, she tried the medical route to pregnancy, with multiple doctor visits, injections, and ultrasounds resulting only in failure. Ultimately, she was able to achieve a natural pregnancy. Since that time, Nicola has shared her knowledge of the path to recovery, helping hundreds of others achieve their dreams of womanhood and pregnancy. She has spent the last three years as a stay-at-home mom, with her three boys, while writing a comprehensive guide to recovery, a book called “No Period. Now What?” [powerpress] Here’s what we talk about in this podcast episode: 5:20 From band geek to over exercising 7:45 She came off the pill but her period didn’t come back 11:55 What is hypothalamic amenorrhea (HA)? 16:40 What are the things that can cause HA? 21:05 Why HA is so often misdiagnosed 27:50 The importance of a regular cycle outside of reproduction 34:20 How stress can affect her cycle 38:00 Food suggestions for getting over HA 40:55 Exercise recommendations for recovering from HA 43:20 The mental part of recovering from HA 49:30 What is the pregnancy outcomes for those recovering from HA? 53:25 Full recovery versus pseudo recovery Here’s how to connect with with Nicola: Website Facebook Group Links mentioned during the show: Get the book (Amazon) Get the book (Nicola’s website) First chapter of the book for free Get PCOS chapter of the book for free Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 063: Interview with Nicola Rinaldi appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 3mins

27 Oct 2016

Rank #15

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126: Getting Your Life Back

Episode 126: Welcome to another installment of Real Health Radio. This week I’m sitting down one of my past clients, Rachel, to talk about what it’s been like working together. We cover why she came to see me, what we’ve worked on and where she is now at with their health, body image, and relationship with food. [powerpress] Here’s what we talk about in this podcast episode: 2:15: Would you like to work with me? 5:00: Why Rachel got in contact with me 7:15: Who she worked with before getting in touch with me 8:00: Why she was scared to start working with me 9:30: What the process of working with Chris was like 12:45: Improvements she’s noticed since working with Chris 18:45: How long it took her to start noticing improvement 21:15: How Rachel’s eating and thoughts around food have changed 26:00: How her relationship with exercise has changed 36:15: Other big changes Rachel has seen in her life 44:15: What Rachel would say to someone struggling with food Links mentioned during the episode: Work with me Register for a free initial chat Real Health Radio 047: What My Clients Have To Say Real Health Radio 075: What My Clients Have To Say (Part 2) Real Health Radio 113: What My Clients Have To Say (Part 3) Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. The post 126: Getting Your Life Back appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

48mins

2 Aug 2018

Rank #16

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141: Long-Lasting Change

Episode 141: Welcome to another installment of Real Health Radio. This week I’m sitting down with one of my past clients, Julie, to discuss what it’s been like working together. We cover why she came to see me, what we worked on, and where she is at now with health, body image, and her relationship with food. [powerpress] Here’s what we talk about in this podcast episode: 0:20: Would you like to work with me? 6:00: Why Julie originally got in contact with me 8:00: Her history with her body and dieting 10:15: What attracted her to work with Chris 12:45: What the process of working with Chris was like 17:25: Improvements she’s noticed since working with Chris 23:25: How her mindset has changed 24:30: How her life is different now than when they first started working together 28:00: How the work she did with Chris affected what she was able to accomplish with her career 28:45: Julie’s advice to someone struggling with food or body image Links mentioned during the episode: Work with me Register for a free initial chat Real Health Radio 047: What My Clients Have To Say Real Health Radio 075: What My Clients Have To Say (Part 2) Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. The post 141: Long-Lasting Change appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

31mins

24 Jan 2019

Rank #17

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033: Understanding Carbohydrates

Episode 033: This week’s episode of Real Health Radio is all about carbohydrates. Carbohydrates seem to have taken a real bashing for the past decade or so. While in the 80s and 90s fat was enemy number one, carbohydrates seemed to take over this mantle in the early 2000s with the proliferation of the Atkins diet. Since then further diets like paleo have largely flown the low carb flag. As part of the show I talk about what carbohydrates are used for in the body, what are the different dietary sources, and what are my preferences based on working with clients. [powerpress] Here’s what I talk about in this podcast episode: 1:50 Carbohydrates as an energy source 6:15 Carbohydrates and digestion 8:40 Glycogen storage and why it’s important 13:35 Carbohydrates and mental capacity 15:55 Complex versus simple carbohydrates 18:15 My preferences with carbohydrates 21:05 Making above ground vegetables work for you 22:30 Should you worry about refined carbohydrates 26:45 Should you be avoiding grains 28:40 Carbohydrate longevity 37:55 The water content of food and how this affects people Links talked about in the show: Ari Whitten The Low Carb Myth Thanks for Listening! Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 033: Understanding Carbohydrates appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

41mins

1 Apr 2016

Rank #18

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029: Intuitive Eating

Episode 029: This week’s episode is all about Intuitive Eating. Intuitive Eating is the name of a book written by Evelyn Tribole and Elyse Resch that was first published back in 1995, so just over two decades ago. On the show I go over the central tenants of intuitive eating and what it’s really about. [powerpress] Here’s what I talk about in this podcast episode: 1:50 Rejecting dieting mentality 4:00 Listening and honouring your body 5:30 Using nutrition knowledge as guidance, not as gospel 8:05 Understanding hunger signals 10:00 It’s not just about taste, but also about how you feel 13:00 Why it’s important to legalise foods 18:05 Broadening your coping mechanisms instead of always using food 22:40 The eating environment and how this affects you 24:00 Body respect is at the heart of intuitive eating 28:25 Your identity and food choices 29:20 How food logs or calorie tracking can be used with intuitive eating 34:00 Intuitive eating supports better health Links for things I talk about in the show: Intuitive Eating by Evelyn Tribole and Elyse Resch Thanks for Listening! Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. Thanks for joining me on this episode. Here is a link to see the other shows. Until next time! The post 029: Intuitive Eating appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

37mins

3 Mar 2016

Rank #19

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098: Food Prep, Organisation and Snack Ideas

Episode 098: Welcome back to Real Health Radio. On this week’s show we’re looking at how you can be more organised and prepare healthy snacks and meals, even when time is limited. We look at what constitutes healthy food, meal timing and frequency. We chat about how habits and environmental factors can impact on what you eat. And I provide suggestions on shopping, batching cooking, quick meal ideas, snack suggestions, and much more. [powerpress] Here’s what I talk about in this podcast episode: 1:00 What would you like to know about me? 6:45 What is healthy food? 13:30 The role of carbohydrates and the best forms 15:00 The role of protein and the best forms 17:40 The role of fat and the best forms 21:30 What time to eat your meals 23:25 How often should you eat? 26:15 How the environment affects your eating 29:40 The acronym C.A.N 38:50 How to create a habit 45:35 The importance of keystone habits 50:40 Weekly food shopping 52:00 Quick meals you make in 20 minutes or less 57:40 Doing batch cooking 60:25 Non-perishable food in your bag 64:00 Snack ideas 69:00 Grabbing lunch on the go 72:10 Seeing food and eating as a priority Links mentioned during the show: Real Health Radio 033: Understanding Carbohydrates Real Health Radio 044: Understanding Protein Real Health Radio 060: Understanding Dietary Fat Real Health Radio 081: How The Environment Affects Food Choices Real Health Radio 083: How The Environment Affects Food Choices (Part 2) Real Health Radio 074: Setting Goals And Achieving Them Snack Suggestions Handout Thanks so much for joining this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see on this page. Also, please leave an honest review for The Real Health Radio Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. The post 098: Food Prep, Organisation and Snack Ideas appeared first on Seven Health: Intuitive Eating and Anti Diet Nutritionist.

1hr 15mins

29 Jun 2017

Rank #20