Achieve Results Nutrition and Wellness Podcast

5 Performance Nutrition Principles from an Ex-Athlete's Decade of ExpertiseIn this episode, the speaker, an ex-professional athlete and nutrition expert, breaks down five performance principles learned over decades in the industry. He emphasizes that proper nutrition is key to optimizing performance and saving time, energy, and money on unnecessary supplements. Key points include: 1) Calories are foundational to energy and performance; 2) Carbohydrates significantly enhance performance; 3) Creatine and Beta-Alanine effectively boost performance; 4) Caffeine as a stimulant for instant performance improvement; and 5) Staying hydrated is crucial for both mental and physical functions. The speaker shares personal experiences and practical tips to help both athletes and everyday individuals enhance their performance and quality of life.00:00 Introduction to Performance Nutrition01:44 The Importance of Calories06:46 Carbs: Your Best Friend for Performance12:21 The Power of Creatine and Beta-Alanine15:23 Caffeine: The Immediate Performance Booster19:14 Hydration: The Forgotten Performance Enhancer23:45 Conclusion and Final Thoughts

Breaking Down the 2025 Dietary Guidelines for Americans In this podcast episode, we delve into the 2025 Dietary Guidelines for Americans, offering a comprehensive review and highlighting key updates. We discuss the move away from ultra-processed foods, the revamped protein recommendations, the emphasis on gut health, and the incorporation of healthier fats. We also touch on the controversial aspects of saturated fat guidelines, the practical advice for daily caloric intake, and the balanced approach to whole grains and added sugars. Tune in for a detailed yet concise overview to help you navigate these guidelines for better health and nutrition. 00:00 Introduction to the New Dietary Guidelines 00:49 Historical Context: From Food Pyramid to MyPlate 01:44 Key Recommendations: Eat Real Food 04:55 The Importance of Protein 10:15 Gut Health and Its Impact 11:54 Healthy Fats and Common Misconceptions 16:11 Whole Grains and Carbohydrate Intake 18:29 Added Sugars: Less is Best 20:31 Final Thoughts and Conclusion

Unlock the Secrets of Appetite Hormones: Leptin & Ghrelin Explained for Fat LossIn this episode, we dive deep into the intricate world of appetite hormones—specifically leptin and ghrelin—and their crucial roles in fat loss and appetite management. Learn how understanding these hormones can help you work with your body to achieve your health goals. Discover how leptin, produced by fat cells, and ghrelin, produced in the stomach, affect your hunger, cravings, and metabolism. We'll explore practical strategies for managing these hormones through diet, exercise, sleep, and lifestyle choices. Join us to empower yourself with knowledge and actionable tips for better hormone balance and effective weight loss.00:00 Introduction to Appetite Hormones04:17 Understanding Leptin: The Satiety Hormone10:19 Exploring Ghrelin: The Hunger Hormone17:33 The Problem with Low Nutrient Density Foods18:10 Key Appetite Regulating Hormones19:12 The Role of GLP-1 in Satiety20:59 Insulin and Appetite Control22:13 Strategies for Mastering Appetite Hormones24:37 Lifestyle Habits for Better Appetite Control26:15 Understanding and Managing Insulin Resistance28:23 Leptin: The Fat-Burning Hormone30:54 Practical Tips for Regulating Satiety Hormones32:21 Final Thoughts and Encouragement

In this video, we dive deep into the science of VO2 max and Zone 2 training, exploring their importance for longevity and overall health. Discover the misconceptions around fat-burning zones and learn how to optimize your fitness routine for better cardiovascular health, metabolic efficiency, and endurance. We'll break down the different training zones, the benefits of high-intensity interval training (HIIT), and why a balanced approach is key. Whether you're looking to improve your VO2 max, manage cholesterol and triglycerides, or just want to live a longer, healthier life, this video has everything you need. Tune in for an insightful discussion on the best training combos, the impact of different exercise intensities on fat loss, and much more!00:00 Introduction to VO2 Max and Longevity02:24 Understanding VO2 Max04:28 VO2 Max and Longevity08:10 Training Zones Explained11:36 Best Training Combinations14:59 Debunking the Fat Burn Zone Myth21:19 Benefits of Zone 2 Training27:16 Conclusion and Key Takeaways

Join Adam Ross, a former Division One and professional athlete turned registered dietitian and performance strategist, as he dives deep into conquering food cravings that derail your progress. In this episode, Adam covers the neurobiology of dopamine and reward systems, the role of hormones like leptin and ghrelin, and the psychological and emotional factors influencing food cravings. Packed with science-based strategies, he provides practical tips to manage and reduce cravings, highlighting the importance of habit loops and daily rituals. Ideal for ex-athletes and forever athletes committed to staying fit, this video is your ultimate guide to mastering your nutrition and smashing your goals. Don't miss out! 00:00 Introduction: Tackling Food Cravings 00:57 Understanding Neurobiology and Dopamine 10:11 The Role of Hormones in Sugar Cravings 18:59 Psychological and Emotional Factors 21:23 Managing Stress and Anxiety 21:44 The Vicious Cycle of Poor Sleep and Food Choices 23:39 The Power of Habit Loops 25:37 Associations vs. Cravings 27:10 The Role of Gut Bacteria 31:35 Social Triggers and Food Exposure 34:54 Science-Based Approach to Managing Cravings 38:41 Conclusion and Final Thoughts

Animal vs. Plant Protein: Understanding the Best Protein Sources for Optimal HealthAre you confused about the differences between animal and plant proteins and which one is best for you? This video breaks down the specific nutrients that each protein source provides, including bioavailability and the unique benefits of both. Learn how to pair animal and plant proteins to create a nutrient-dense diet that supports muscle building, metabolism, immune function, gut health, and overall wellness. We cover the detailed nutritional benefits of chicken, beef, seafood, dairy, lentils, beans, quinoa, and more, helping you make informed choices for an optimized, balanced diet. Don't miss out on tips for achieving your ideal protein intake and maximizing your health!00:00 Introduction: Animal vs Plant Protein00:57 Bioavailability and Nutrient Differences01:48 Animal Protein Benefits01:59 Protein Recommendations and Sources03:02 Nutrient Density of Animal Proteins09:01 Fish and Seafood: Essential Nutrients11:43 Dairy: A Nutrient Powerhouse16:08 Plant-Based Proteins: Key Nutrients21:04 Combining Animal and Plant Proteins22:22 Conclusion: Building a Balanced Diet

In this Episode we tackle the common struggles of staying on track during the holiday season. From avoiding stress, over indulgent meals to finding ways to stay consistent with your workouts, we explore simple tips and tricks to help you maintain balance. Remember, it’s about consistency over perfection- you don’t have to be perfect, just keep the wheels on the bus! Tune in to learn how to enjoy the holidays without guilt while keeping your health and wellness in check!

Top 5 Worst Gym Exercises Debunked In this insightful episode of the Achieve Results Nutrition and Wellness Podcast, Adam Ross, a seasoned Registered Dietitian, and Dr. Krista Fazio, an expert physical therapist and athletic trainer, discuss the five worst exercises commonly seen in the gym. They share personal experiences and expertise, critiquing exercises like compound movements, planks, burpees, and more. They emphasize the importance of proper form and effectiveness, providing listeners with practical advice on optimizing their workouts. This episode is perfect for fitness enthusiasts looking to enhance their training routines and avoid common pitfalls. 00:00 Introduction and Host Credentials 02:33 Dr. Krista Fazio's Background 04:06 Top 5 Worst Exercises: Introduction 04:38 Worst Exercise #5: Compound Movements 05:43 Worst Exercise #4: Planks and Marching with Weights 09:34 Worst Exercise #3: Burpees and Incline Treadmill Walks 11:55 Worst Exercise #2: RDLs and Light Dumbbell Carries 15:36 Worst Exercise #1: Recumbent Bikes and Balance Obstructing Strength 18:46 Conclusion and Next Episode Teaser

Mastering Midlife Health: Hormones, Fitness, and Nutrition with Dr. Jannine Krause In this comprehensive episode of the Achieve Results, Nutrition, and Wellness podcast, Adam discusses the intricacies of optimizing women's health, focusing on those over 40, with Dr. Jannine Krause, a specialist in naturopathic medicine and acupuncture. Dr. Krause shares her personal journey from aspiring snowboarder to hormone specialist, driven by her own health battles. The episode covers crucial topics like the importance of blood sugar balance, stress management, and gut health before considering hormone treatments. It delves into the roles of progesterone, testosterone, and toxic estrogens, highlighting the necessity of thorough testing, proper detoxification, and liver function for hormonal balance. The discussion also touches on lifestyle factors, including the impacts of diet and exercise trends such as low-carb diets, intermittent fasting, and high-intensity interval training on hormonal health. Dr. Krause emphasizes personalized approaches to diet, fitness, and hormone supplementation, specifically tailored to individual needs during perimenopause and menopause. Drawing from professional insights and personal experiences, the episode offers comprehensive strategies for managing hormonal health through nutrition, fitness, and lifestyle modifications. Listeners can find more of Dr. Krause's work on her Instagram @DrJanineKrause, her website DrJKrauseND.com, and her podcast, The Health Fix Podcast. The episode concludes with a reminder that the podcast is informational and not a substitute for professional medical advice. 00:00 Introduction to the Podcast 00:47 Special Guest: Dr. Janine Krause 02:43 Understanding Naturopathic Medicine 06:02 Hormonal Health and Fitness 09:50 The Impact of Lifestyle on Hormones 19:00 Food and Fitness Trends for Hormonal Optimization 29:38 The Importance of Recovery and Nutrition 30:16 Avoiding Long Hauls and Embracing Short Bursts 31:36 Diet Recommendations: Focus on Natural Foods 32:14 Menopause and Weight Training Insights 33:09 The Role of Protein and Carbohydrates 40:43 The Impact of Sleep and Stress on Fat Burn 41:42 Bioidentical Hormones vs. Hormone Supportive Supplements 43:35 Customizing Hormone Treatments 49:20 Balancing Hormones Through Lifestyle Changes 52:14 Final Thoughts and Where to Find More Information

Unlocking Sustainable Fitness and Wellness with Dr. Alan Bacon In this episode of the Achieve Results, Nutrition, and Wellness podcast, host Adam welcomes Dr. Alan Bacon from Maui Athletics to explore the transformative power of nutrition, exercise, sleep, recovery, and mental performance. Dr. Bacon recounts his inspiring journey from dental surgery to establishing a successful coaching business. The discussion highlights important topics such as habit-based goals, debunking social media fitness myths, and practical strategies for sustainable health and well-being. Dr. Bacon emphasizes making conscious, incremental changes, planning around events, and maintaining an abundance mindset. This episode provides valuable insights and actionable advice for anyone looking to elevate their fitness and overall quality of life. 00:00 Introduction to the Podcast 00:40 Meet Dr. Alan Bacon 01:28 Dr. Bacon's Journey to Fitness and Nutrition 05:06 The Importance of Evidence-Based Information 14:02 Balancing Quality of Life and Fitness 26:31 Setting Realistic Fitness Goals 37:04 Hydration and Daily Habits 37:27 Setting Actionable Goals 38:00 Outcome Goals vs. Habit-Based Goals 39:36 The Importance of Standards 44:22 Navigating Social Situations 45:45 Building a Support System 55:33 The Role of a Coach 56:47 Practical Tips for a Healthier Lifestyle 57:45 The Power of NEAT 01:04:10 Planning and Moderation 01:07:06 Final Thoughts and Resources

Unlocking Nutrition and Fitness: An Inspiring Conversation with Tony Cristodulo In this episode of the Achieve Results, Nutrition and Wellness podcast, host Adam dives deep into the world of nutrition, exercise, and wellness with special guest Tony Cristodulo. Tony, a UFC veteran, BJJ black belt, and renowned fight coach, shares his incredible journey from an obese teenager in Greece to a world-class athlete and coach. They discuss the importance of small wins, behavioral changes, and practical tips for achieving long-term health and fitness goals. Tony emphasizes the significance of internal locus of control, prioritizing protein intake, and increasing fiber in the diet, as well as the importance of mindset and routines. A must-listen for anyone looking to elevate their performance and well-being. 00:00 Introduction to the Podcast 00:40 Meet Tony Cristodulo: UFC Veteran and Coach 01:58 Tony's Journey: From Obesity to MMA Champion 03:51 The Struggles and Successes in Tony's Career 06:05 Transition to Coaching and Personal Training 09:33 Behavioral Insights on Diet and Training 19:18 Small Wins: Building Healthy Habits 29:42 Balancing Nutrition for Fighters and Everyday People 31:02 Achieving Low Body Fat: Consistency and Diet 32:06 The Importance of Quality Food Choices 34:11 Flexibility in Diet: Adherence and Mental Health 41:46 The Role of Willpower in Dietary Choices 47:19 Creating Healthy Eating Habits and Associations 49:39 Key Principles for Ideal Body Composition 55:57 Conclusion and Contact Information

In this episode I discuss the power of creating a "friendly" approach with your wellness focussed lifestyle! The best friendships are low stress, with a ton of appreciation! If we can create a friendship with the daily actions that will lead us to our health and wellness goals. We will undoubtedly enjoy the process more and create a lot more sustainability!

In this episode I reveal my top 10 favorite foods that I believe will help most people reach their health and body composition goals with greater ease! Please enjoy my Top 10 Favorite Healthy Foods!! Feel free to steal these and incorporate more of them into your daily diet!!

In this episode, I have the pleasure of sitting down with fitness legend, Frank Sepe. From training in his Queens, NY basement as a kid, to training with Arnold at muscle beach. Frank has been featured on over 500 fitness magazine covers and has created himself a lucrative and lifelong career in the fitness industry in various different roles! In this episode, we discuss how to create fulfillment through Fitness, and the many tips and tricks that Frank uses to stay at the top of the Fitness game well into his 50s! Frank is just a fun loving guy and this is a really down to earth and interesting interview from someone who’s consistency in the nutrition world is second to none! To learn more about Frank, please visit his Instagram account linked below! https://www.instagram.com/frank_sepe/

In this podcast, I speak with Nick Lambe, the online sleep coach on everything you need to know about how to get a good nights sleep! In this episode, we discuss the habit based approach you can take toward falling asleep, faster, sleeping deeper, and getting better quality, sleep more often! Nick has a different approach to helping people sleep better, rather than handing people a list of different sleep, hygiene strategies, he goes deeper and attacks sleep issues from the root cause! We also discuss the circadian rhythm and how to make sure yours stays on track! If you have any type of sleep issues, or just want to improve your sleep, this is the episode for you! For more information on Nick's coaching programs please use the links below! https://www.instagram.com/theonlinesleepcoach/ https://www.sleepcoachcourse.com/

In this episode, I have the pleasure of speaking to Dr. mike T, Nelson! He is an absolute wealth of knowledge who has spent decades in the nutrition and performance space. In this episode, we get deep into the weeds of both metabolic flexibility and physiologic flexibility! Dr. Mike provides some very real world application to improving your metabolic and physiologic flexibility, ultimately making you a more resilient and higher performing human being! We also discuss heart rate variability (HRV) and how you can utilize your wearable technology to better control your recovery through monitoring your HRV! Mike also get some great tips on how to properly read your HRV data and also how to manipulate your training and lifestyle to make sure that you are recovering properly. For more information from Dr. Mike, please find him on the following links: Instagram Website Flex diet podcast

Aram Grigorian is a professional nutrition coach and personal trainer based out of San Diego, California. In this Episode with Aram, we go heavily into the practical, and realistic ways that people can improve the consistency of their diet adherence! Aram is a very straight shooter and his nutrition advice is incredibly sound! He is not afraid to to discuss the harsh reality that much of peoples diet struggles are due to their own actions, and we discuss the tools that he uses to help people understand the actions that may be holding them back, and creating strategies for improving those issues!! We also got into the specific actions that you can take today to start making immediate improvements to your environment to make healthy eating feel easier! This discussion was a lot of fun to have and it was a pleasure to have Aram on the Podcast! To learn more about Aram, and his coaching please check him out in the following locations: IG: @4weeks2thebeach Facebook: 4weeks2thebeach Website: https://www.4weeks2thebeach.com/

In this episode, I have the pleasure of speaking to Doug Cook RD, as we review how to improve your health span. This episode is all about anti-aging, and how to improve your quality of life later into life! We talk about the CD 38 protein, and its effect on the aging process, and how to battle against it! Doug also reviews the fitness and nutrition strategies that he himself has been putting to the test to make sure he is aging with grace, and how you can too! To learn more from Doug, please use the following links: https://www.dougcookrd.com/ https://www.instagram.com/your.nutrition.education/

In this episode I review my P's and Q's model for dietary success By simply minding the 5 P's that are vital to your individual dietary success, you can create a dietary strategy, a lifestyle, and a persona that you are a healthy eater. This framework has been proven successful hundreds of times and is a vital part of the wellness process for anyone looking to make positive change in their lives. Enjoy this episode!