Food Story Coaching with Ian Rubin
Empowered Nutrition
Episode Summary In this episode, we dive into a client-centered approach to nutrition and behavior change. Our guest, Ian, shares his insights on how practitioners can create sustainable change by focusing on empowerment first, education second. The conversation highlights the importance of small, realistic goal setting and understanding the emotional challenges clients face when trying to make lasting health changes. Rather than pushing for perfection or drastic overnight transformations, Ian advocates for collaborative planning and supportive coaching to help clients achieve their goals...
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Oil Controversies with Udo Erasmus
Empowered Nutrition
Episode Summary In this episode of the Empowered Nutrition Podcast, we sit down with Udo Erasmus, a health expert, author, and pioneer in the field of nutrition, particularly healthy oils. Best known for his book Fats That Heal, Fats That Kill, Udo shares his journey and insights on the importance of essential fatty acids and how food choices, like eliminating processed vegetable oils and sugars, can significantly improve energy, digestion, and overall well-being. Udo emphasizes the power of awareness in nutrition, encouraging listeners to experiment with their diets to better understand...
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Muscle Centric Medicine and Nutrition with Julia Mitchell, MS, CNS, LDN
Empowered Nutrition
Episode Summary In this episode of the Empowered Nutrition Podcast, Erin is joined by Julia Mitchell, a functional nutritionist, bison rancher, and mother of two. Julia combines her expertise in Muscle-Centric Medicine® from her work with Dr. Gabrielle Lyon's Clinic, regenerative agriculture, and food quality to help individuals optimize their health. As a Certified Nutrition Specialist (CNS) and Licensed Dietitian-Nutritionist (LDN), Julia discusses the importance of building muscle mass and consuming nutrient-dense foods like grass-fed animal proteins to improve body composition and...
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Performance and Longevity Nutrition for Women
Empowered Nutrition
Episode Summary In this episode of the Empowered Nutrition Podcast, Erin is joined by Dr. Rachele Pojednic, a renowned expert in nutrition, supplementation, and muscle physiology. Dr. Pojednic is the CEO and Founder of Strong Process Education, the Director of Scientific Research at Restore Hyperwellness, and a Lecturer at Stanford University. With a PhD in nutritional biochemistry, she has conducted extensive research on the impact of nutrition and exercise on muscle health, performance, and recovery. During this conversation, Dr. Pojednic and Erin discuss the growing body of evidence...
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Escaping Overeating and Emotional Eating with Dr. McCreery
Empowered Nutrition
Episode Summary In this episode of the Empowered Nutrition Podcast, we sit down with Dr. Melissa McCreery, a PhD clinical psychologist, to explore the complex relationship between food, mindset, and health. Dr. McCreery shares her expertise on emotional eating, perfectionism, and the psychological factors that contribute to overeating. We dive into how hidden emotional needs, or "hidden hungers," can drive unhealthy eating patterns, and how addressing both the emotional and physiological aspects of food can lead to lasting change. Dr. McCreery also discusses the importance of shifting from...
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Improving Picky Eating
Empowered Nutrition
Episode Summary In this episode, we sit down with Kerry Lett, a registered dietitian and certified lactation counselor who specializes in pediatric nutrition, picky eating, food allergies, and maternal health. Kerry offers a wealth of insight on feeding children, from the early stages of introducing solids to navigating picky eating in toddlers and adolescence. They dive into the important differences between feeding neurotypical and neurodivergent children, bust common myths surrounding picky eating, and discuss effective, research-backed strategies for making mealtime a less stressful...
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Resolving Gut Issues For Good with Psychotherapy
Empowered Nutrition
Episode Summary In this episode, we delve into the intricate relationship between the nervous system, trauma, and overall gut health with psychotherapist Michelle White. We explore how understanding and addressing the root causes of chronic stress can lead to long-lasting healing. Michelle explains how embodied psychotherapy can calm the mind, emotions, and body, highlighting the often-overlooked impact of stress on gut health. She emphasizes that when stress triggers physical symptoms, traditional talk therapy alone is insufficient. Instead, Michelle shares insights on her therapeutic...
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Cycle Tracking For Fertility and Health with Haley Smith
Empowered Nutrition
Episode Summary In this episode, Erin Skinner welcomes Haley Smith, a Certified Fertility Awareness Practitioner and the founder of Innate Rhythm and the Fertility Freedom Podcast. Haley's mission is clear: to empower women overlooked by the traditional healthcare system with body literacy, self-trust, and fertility awareness. Together, they discuss how women can optimize fertility through nourishment, mindfulness, and lifestyle adjustments. Haley explains how adding nutrient-dense foods, improving sleep, and managing stress can create the right environment for conception. She also shares...
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Gestational Diabetes Myths and Tips with Lily Nichols
Empowered Nutrition
Episode Summary In this episode of the Empowered Nutrition Podcast, we are joined by Lily Nichols, a Registered Dietitian Nutritionist, Certified Diabetes Educator, and researcher known for her evidence-based approach to prenatal nutrition. Lily is the founder of the Institute for Prenatal NutritionⓇ and co-founder of the Women’s Health Nutrition Academy. She has authored several bestselling books on real food nutrition that have influenced prenatal health worldwide. In this discussion, Lily shares insights into the relationship between insulin resistance and gestational diabetes,...
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Integrative & Functional Autism Care with Melissa Teel, MS, RD, LDN
Empowered Nutrition
Episode Summary In this episode, Erin Skinner interviews Melissa Teel, a functional dietician and autism parent, about the impact of diet on autism. They dive into a recent autism reversal study showing the benefits of gluten-free, dairy-free, and low-processed food diets on children's behavior, communication, and cognitive function. Melissa shares her personal journey with these dietary changes and offers practical advice for other families. Episode Highlights Autism Reversal Study: A study found that eliminating gluten, dairy, and processed foods led to significant improvements...
info_outlineIntroduction:
- Frustration with extreme weight loss approaches.
- Passion for healing metabolism for natural weight regulation.
- Introduction to Metabolic Endotoxemia (ME) and its link to gut health.
Understanding Metabolic Endotoxemia (ME):
- ME linked to microbiome insult, impacting gut health.
- Factors include antibiotics, c-section, lack of breastfeeding, and low-fiber diet.
- Vicious cycle: Microbiome issues lead to low fiber, worsening diversity.
- Leaky gut allows lipopolysaccharides (LPS) to trigger systemic inflammation.
- Altered hunger signaling and reduced satiety hormones contribute to obesity.
Impact of Endotoxemia:
- Metabolic syndrome features tied to ME: inflammation, insulin resistance, central fat storage, hypertension, and dyslipidemia.
Scientific Quotes on Endotoxemia:
- Gut dysbiosis induces oxidative stress and ME, major drivers of obesity.
- Oxidative stress key in developing complications of type 2 diabetes.
- Gut dysbiosis linked to chronic inflammation in coronary artery disease.
Studies and Interventions:
-
Diet High in Fiber, Polyphenols, and Functional Foods:
- Improved metabolic markers in type 2 diabetes subjects.
- Lowered blood sugar, cholesterol, triglycerides, and inflammation.
-
Flaxseed Intervention:
- Lowered intestinal permeability and LPS in perimenopausal, overweight females.
-
Pomegranate Extract:
- Reduced inflammation, improved gut bacteria, and lowered endotoxemia in overweight subjects with high cholesterol.
-
Resistant Dextrin (Prebiotic):
- Lowered endotoxemia, improved sleep, quality of life, inflammation, and blood sugar in type 2 diabetes females.
-
Probiotic (Lactobacillus Rosis GG):
- Improved inflammation, lowered endotoxemia, and enhanced metabolic outcomes in coronary artery disease subjects.
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Symbiotic Intervention (Probiotic + Prebiotic):
- Significant improvement in endotoxemia, inflammation, and metabolic markers in subjects with obesity.
Practical Applications and Recommendations:
- Testing for endotoxemia using LPS antibodies.
- Dietary focus on high polyphenol, unrefined carbs, high-fiber, and nutrient-dense foods.
- Power foods include flax seeds, chia seeds, true fermented yogurt, and pomegranate extract.
- Individualized approach for gut dysbiosis, starting with digestive support.
Conclusion:
- Emphasis on the gut-metabolism connection.
- Majority may have endotoxemia, a main driver of type 2 diabetes and obesity.
- Solutions involve optimizing gut health through diet, supplements, and personalized approaches.
References used in this episode:
1.Medina-Vera I, Sanchez-Tapia M, Noriega-Lopez L, et al. A dietary intervention with functional foods reduces metabolic endotoxaemia and attenuates biochemical abnormalities by modifying faecal microbiota in people with type 2 diabetes. Diabetes Metab. 2019;45(2):122-131.
2.Krumbeck JA, Rasmussen HE, Hutkins RW, et al. Probiotic Bifidobacterium strains and galactooligosaccharides improve intestinal barrier function in obese adults but show no synergism when used together as synbiotics. Microbiome. 2018;6(1):121.
3.Saleh-Ghadimi S, Dehghan P, Sarmadi B, Maleki P. Improvement of sleep by resistant dextrin prebiotic in type 2 diabetic women coincides with attenuation of metabolic endotoxemia: involvement of gut-brain axis. J Sci Food Agric. 2022;102(12):5229-5237.
4.Fallah F, Mahdavi R. L-Carnitine and synbiotic co-supplementation: beneficial effects on metabolic-endotoxemia, meta-inflammation, and oxidative-stress biomarkers in obese patients: a double blind, randomized, controlled clinical trial. Food Funct. 2023;14(4):2172-2187.
5.Moludi J, Kafil HS, Qaisar SA, Gholizadeh P, Alizadeh M, Vayghyan HJ. Effect of probiotic supplementation along with calorie restriction on metabolic endotoxemia, and inflammation markers in coronary artery disease patients: a double blindplacebo controlled randomized clinical trial. Nutr J. 2021;20(1):47.
6.Farhangi MA, Dehghan P, Namazi N. Prebiotic supplementation modulates advanced glycation end-products (AGEs), soluble receptor for AGEs (sRAGE), and cardiometabolic risk factors through improving metabolic endotoxemia: a randomized-controlled clinical trial. Eur J Nutr. 2020;59(7):3009-3021.
Gonzalez-Sarrias A, Nunez-Sanchez MA, Avila-Galvez MA, et al. Consumption of pomegranate decreases plasma lipopolysaccharide-binding protein levels, a marker of metabolic endotoxemia, in patients with newly diagnosed colorectal cancer: a randomized controlled clinical trial. Food Funct. 2018;9(5):2617-2622.
8. Gonzalez-Sarrias A, Romo-Vaquero M, Garcia-Villalba R, Cortes-Martin A, Selma MV, Espin JC. The Endotoxemia Marker Lipopolysaccharide-Binding Protein is Reduced in Overweight-Obese Subjects Consuming Pomegranate Extract by Modulating the Gut Microbiota: A Randomized Clinical Trial. Mol Nutr Food Res. 2018;62(11):e1800160.
9. Millischer V, Heinzl M, Faka A, et al. Intravenous administration of LPS activates the kynurenine pathway in healthy male human subjects: a prospective placebo-controlled cross-over trial. J Neuroinflammation. 2021;18(1):158.
10. Iqbal A, Prince LR, Novodvorsky P, et al. Effect of Hypoglycemia on Inflammatory Responses and the Response to Low-Dose Endotoxemia in Humans. J Clin Endocrinol Metab. 2019;104(4):1187-1199.
11. Pei R, DiMarco DM, Putt KK, et al. Premeal Low-Fat Yogurt Consumption Reduces Postprandial Inflammation and Markers of Endotoxin Exposure in Healthy Premenopausal Women in a Randomized Controlled Trial. J Nutr. 2018;148(6):910-916.
12. Madison AA, Belury MA, Andridge R, et al. Afternoon distraction: a high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. Am J Clin Nutr. 2020;111(6):1150-1158.
13. Sant'Ana CT, Amorim AD, Gava AP, et al. Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. Int J Food Sci Nutr. 2022;73(6):829-840.
14. Frank J, Gupta A, Osadchiy V, Mayer EA. Brain-Gut-Microbiome Interactions and Intermittent Fasting in Obesity. Nutrients. 2021;13(2).
15. Cani PD, Osto M, Geurts L, Everard A. Involvement of gut microbiota in the development of low-grade inflammation and type 2 diabetes associated with obesity. Gut Microbes. 2012;3(4):279-288.
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