The Nutrition Science Podcast

Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few. Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it. So in this episode, we’re going to unpack everything you need to know about magnesium: ✅ What magnesium does in our body ✅ Why it’s important ✅ How to determine if your magnesium levels are low ✅ Diet and supplement strategies for meeting your magnesium needs Tune into the episode to learn more. Here is the magnesium supplement that I recommend. Use this link to get 30% off of your order. Enjoying the show or have a questions about a particular topic? Send us a message here.

Most people don’t fail to reach their health and fitness goals because they lack knowledge. In this episode of the podcast, Dr. Kasey Jo Orvidas joins me to discuss what self-sabotage is, why it happens, how it shows up in everyday life, and strategies for identifying and overcoming self-sabotage. We also cover actionable coaching strategies to help you or your clients stop getting in your own way, build momentum, and finally stick to the habits and goals that matter most. Sign up for the Coaching Code training program Listen to Kasey's first episode Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Did you know that 100 million people in the US have prediabetes? Prediabetes is one of the biggest health challenges that our country faces. It increases the risk of diabetes, but also increases the risk of heart disease, cancer, Alzheimer's, and more. The good news is that most of these cases are reversible with nutrition and lifestyle changes. On today's podcast, we are going to discuss what those nutrition and lifestyle changes are. In this episode, we cover: What prediabetes is Health risks associated with prediabetes How to test for prediabetes How prediabetes develops Nutrition and lifestyle strategies for reversing it Tune into the episode to learn more. If you are interested in applying for the Metabolism Mastery Bootcamp, you can find more info here. Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

On today's episode of the podcast we are going to break down a simple 4 steps process to transform your body in 2026. In this episode we discuss: The science behind weight loss and weight gain How to determine your energy needs for losing or gaining weight How to set up habits to consistently meet your energy needs The role of exercise is movement in body composition change And more... If you are someone who has struggled to lose weight and keep it off, you don't want to miss this episode. Episode resources: Guide to Calculating Energy and Macronutrient Needs Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

There’s no shortage of nutrition and health trends online, but most don’t live up to the hype. In this episode, I break down the handful of trends that actually ARE worth paying attention to. The ones consistently supported by research and shown to make a real difference for long-term health, body composition, and performance. If you want clarity on where to put your energy and which “trends” are actually are worth investing into, tune into this episode. Fiber Episodes Protein Episode Calculating Protein and Macro Needs Guide Weight Training Episode Simple Exercise Plan Episode Step Count Episode Supplement Podcast Episode/Guide Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Fads come and go each year in the nutrition and health space, and today, we are going to talk about some of the most popular health fads that I would recommend avoiding in 2026. In this episode, we cover a wide range of topics, from peptides to NAD to vibration plates, and we separate the science from the hype to help you avoid wasting time and money on unproven and potentially dangerous trends. Make sure to tune into the podcast to learn more. Research on Topics Discussed in the Episode BPC 157 TB500 Red Light Therapy Vibration Plates Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

The holiday season can be one of the most challenging times of the year to maintain consistency with healthy habits. Between travel, parties, stress, family dynamics, and endless food temptations, it’s easy to feel like your routine goes out the window. But it doesn’t have to. In this episode, Dr. Adrian Chavez breaks down simple, science-backed strategies to help you enjoy the holidays without feeling sluggish, guilty, or overwhelmed. In This Episode, We Cover: How to get out of the all or nothing mindset How to build a foundation that you can stick to Smart strategies for meals, parties, and travel How to balance indulgence with nutrient-dense choices Easy movement goals that don’t require a gym Why starting NOW — not January — creates real momentum This episode will help you stay consistent, feel good, and actually enjoy the season… without getting off track with your health and fitness. You can find more information about our Black Friday discounts here. Here is a link to the smoothie guide. Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Today I’m sharing a conversation I recorded for the Endocrine Matters podcast with my friend, Dr. Arti Thangudu. In this episode, we dive deep into the science of nutrition and blood sugar control what actually moves the needle, what doesn’t, and how to cut through the confusion that surrounds this topic online. We also talk through some of the most common misconceptions around blood sugar control, whether low carb or ketogenic diets are best, and more. Whether you have been diagnosed with diabetes, are navigating prediabetes, or are concerned about reducing your risk in the future this conversation will give you clear, practical strategies you can start using right away. I hope you enjoy this episode as much as I enjoyed recording it with Dr. Thangudu Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

In this episode of The Nutrition Science Podcast, Dr. Adrian Chavez sits down with endocrinologist and direct care physician Dr. Arti Thangudu to to a deep dive into what’s really wrong with the U.S. healthcare system and what patients can do about it. Dr. Thangudu shares her journey from working in the traditional healthcare system in a high-volume insurance-based clinic to founding her own direct care endocrinology practice that provides patient centered care where she is able to spend time with her patients, build trust and provide better outcomes at a lower cost. In this episode you will learn: Why today’s insurance-driven model leaves both doctors and patients frustrated How this system compromises quality care for profit Alternatives to the traditional healthcare model, including direct primary care How direct primary care cuts out the middlemen and lowers costs Real-world examples of how patients can better advocate for themselves The hidden incentives driving inflated medical prices and short visits Simple ways to find more personalized, transparent care If you’ve ever felt rushed, overbilled, or ignored by the healthcare system, this episode will help you understand why and show you that there’s a better way forward. Thangudu's Instagram Endocrine Matters Podcast Books Mentioned on the Podcast Never Pay the First Bill The American Sickness The Price We Pay Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Welcome back to another episode of the show. Today we are going to be discussing a food that I think is highly underrated - Mushrooms. Most people walk past this food in the grocery store without realizing the powerful impact that it can have on our health. So today we are going to cover: The nutritional composition of mushrooms Unique nutrients there are found in mushrooms Research showing the health benefits of eating more mushrooms How to include them into your diet And more... Tune in to learn more about this incredible food. Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Is the ketogenic diet really a useful diet to follow or just another fad? The ketogenic diet has become one of the most talked-about approaches to weight loss and metabolic health. But what does the research actually say about the diet? In this episode of the podcast, we dive into the science of the ketogenic diet, explaining its potential benefits and risks. In this episode, you’ll learn: What a ketogenic diet actually is and how it is used medically The difference between a true ketogenic diet and what is often promoted online as a "ketogenic diet" Who may want to consider a ketogenic diet, and those who may want to avoid it Tips for protecting your health while following a ketogenic diet Tune into this episode if you want to learn more about the science of the ketogenic diet. Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

In today's episode of the podcast, we will discuss whether walking is a good form of exercise. We cover the health benefits of walking and why it is a great form of exercise for most people. Then we discuss why it shouldn't be the ONLY form of exercise and why higher intensity exercises have health benefits that are hard to get from walking. Tune into the podcast to hear more. Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Welcome back to the show. Today we have another Q&A episode and we will cover the following topics: Are natural sugars like honey and maple syrup are actually “better” than refined sugar, or are they harmful to our health? Does grass-fed butter and beef truly make a meaningful difference for health What the science says about the health benefits of using a weighted vest. As always, we discuss both the science and practical perspective to help you separate facts from fads. Tune into the episode to learn more. Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Since the early 1980s, obesity rates have doubled, and the average American adult has gained about 20 pounds. This rise in obesity has put these groups at increased risk for diabetes, Alzheimer's, several types of cancers, and many more health issues. All of this is burdening the American healthcare system in a way that isn't sustainable. So in this episode of the podcast, I am going to talk about what has caused this rise in obesity from both a societal level and an individual level, and discuss what we can do to help improve things. Resources from the show: Energy Balance Podcast Nutrition Mastery Blueprint Course Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Do you ever feel confused when walking down the supplement aisle (or shopping online? You are not alone; there are thousands of supplements on the market in different forms, doses, and formulations you almost need a PhD to make sense of it all. Lucky for you, I got a PhD and did that research, and I am going to break it down for you here. In this episode, we cover the top 17 best-selling supplements, what they do, who they can be beneficial for, who shouldn't take them, and more. Tune into the episode to learn more. Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Welcome back to the show. In part 2 of our bloating series, we’re moving from understanding the problem to taking action. In this episode, we discuss practical nutrition and lifestyle strategies that can help reduce bloating and bring more comfort to your daily life. From simple dietary adjustments to mindful eating practices and stress management techniques, we’ll explore evidence-based approaches you can start using right away. We’ll also discuss how to identify which foods may be contributing to your bloating, the role of movement in supporting healthy digestion, and how factors like meal timing and your state of mind when you eat sometimes matter just as much as what you eat. By the end of this episode, you’ll have a toolbox of strategies to better manage your symptoms and support a healthier, more balanced gut. Tune in to learn more. Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

In this episode of The Nutrition Science Podcast, we break down one of the most common and frustrating digestive complaints: bloating. We start by defining what bloating is, discuss why it happens, and how to recognize the difference between bloating that’s considered normal versus bloating that might signal an underlying health issue worth paying closer attention to. We’ll also explore some of the most common contributors to bloating, from digestive factors to lifestyle influences such as diet, stress, and gut health. By the end of this episode, you’ll have a much clearer understanding of what’s going on in your body when you feel bloated, and you’ll be ready for Part 2, where we’ll dive into the practical science-based nutrition and lifestyle strategies to reduce bloating symptoms. Tune into this episode to learn more. Here are some good research papers for further reading if you are interested. American Gastroenterology Association Clinical Practice Guidelines on Bloating Constipation and Bloating Microbiome and Bloating Visceral Hypersensitivity Food Sensitivities/Immune Reactions Gut Barrier Dysfunction Function Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

On this episode of the show, we have a Q&A episode and we will be covering the following topics: Easy tips for including more fiber in your diet Why protein powders can cause GI issues and ways to avoid them Whether there are any benefits to including MCT in your diet. Tune into the episode to learn more. Fiber episode Protein episode Saturated Fat Episode Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

In this episode of The Nutrition Science Podcast, we're diving deep into the essential and often misunderstood mineral: sodium. While sodium consumption is commonly associated with high blood pressure and poor health, the truth is far more nuanced. In this episode, we will discuss: What sodium does in the body How much sodium we need Why and how sodium needs vary from person to person Cons of eating too little and too much sodium Practical tips to personalize your sodium intake for optimal health Tune into the episode to learn more. Here are some studies for further reading on this topic. Sodium and Stroke Sodium and Blood Pressure. Sodium and Gastric Cancer Genetic Differences in Sodium Consumption Do you enjoy the podcast and want to learn more? Join our Nutrition Mastery Blueprint Course. For a limited time use the code "August" and receive $100 off lifetime access. Click on the link below to learn more. Nutrition Mastery Blueprint Course Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation

Welcome back to the show. Today we have another Q&A episode, and we discuss whether you should take a probiotic while taking an antibiotic, the concept of a slow metabolism, and whether canned foods are a healthy option to include in your diet. Tune in to the show to hear more, and check out the references below if you want to learn more about the topics discussed on the show. References Probiotics for Gut Microbiome Diversity Probiotics for the Prevention of Antibiotic-Associated Diarrhea: Meta-Analysis Genetics of Obesity Energy Expenditure in Obese and Non-Obese BPA in Canned Foods Nutritional Value of Canned Foods Enjoying the show or have a questions about a particular topic? Send us a message here. Here are some ways you can 👇🏽 Purchase supplements via Legion Or Fullscript Join the Nutrition Mastery Blueprint Course Leave a one-time Paypal donation