The Nutrition Blueprint Podcast

Weighing in on beef consumption. An environmental and nutritional conversation with dietitian Nicole Rodrigues

In today’s episode, I had the opportunity to interview fellow registered dietitian Nicole Rodrigues.  Nicole is a  Registered Dietitian Nutritionist, NASM-CPT, disco-funk connoisseur, and tricolor-cookie aficionado. She is a proud wife and mother of one.  In today’s episode we discussed:  Misconceptions on Grass-Fed Beef and Grass-Finished (What should people look for?  Meat Sourcing in the U.S and the Beef Life Cycle  The Red Meat Industry carbon footprint  The nutritional benef...

The best diet for you - Analyzing the research and understanding adhereance and calorie balance

Today’s CHIT CHAT series was a synopsis a recent article that was published reviewing the evidence behind diets for weight loss. You can access the full article by Dr. Rachel Freire below Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets Dr. Freire separated diets based on:  Manipulations of Macronutrients (Keto, Low-carb, Atkins)  Restriction or elimination of foods and/or Food Groups (Paleo, Gluten-free, plant-...

How flexible dieting and macro tracking can help you ditch dieting forever with Alix Turoff

Alix Turoff-Adwar MS, RD, CDN, CPT is a Registered Dietitian Nutritionist and NASM Certified Personal Trainer. She is also a Schwinn Indoor Cycling Instructor, Freelance Writer, and Nutrition Consultant. Alix is a true believer that unsustainable diets and exercise regimens are what keeps us stuck in the weight loss and weight gain cycle. She mentions: “I’ve lost weight, I’ve gained weight, I’ve felt fat, I’ve felt too skinny and everywhere in between. My eating habits and body image wer...

6 Reasons why you may not be seeing results in your nutrition and fitness journey

In today’s Chit Chat we covered the 6 top reasons why sometimes results are not happening for you in your nutrition and fitness  Does it ever happen that you seem to be doing it all right, yet NOTHING seems to happen? This tends to create a vicious cycle of dieting and lack of consistency that is never-ending In my 8 years as a registered dietitian, I have discovered that most people lack outcomes because of these 6 reasons I covered in this podcast.  Lack of Awareness  Not having a p...

How long does it really take to build quality muscle with IFBB Pro and Registered Dietitian Chris Tuttle

Chris Tuttle is a Registered Dietitian, professional bodybuilder and guest lecturer in nutrition at the University of St. Joseph and the American International College in the School of Health Sciences. He began the nutrition business, Tuttle Nutrition enabling him to better share his extensive knowledge of nutrition and exercise with his clients. Tuttle Nutrition specifically offers services and expertise in weight loss, sports performance, contest preparation, bodybuilding, and fitness an...

Going Back to school Nutrition - Steps you can take to get ready!

This episode of Vive Nutrition Radio is a fun one! With Labor Day weekend around the corner, that means school is back. That means summer is gone and some new routines kick back in, We cannot just lay at the beach all day. Now we need to get back to the books. As a college athlete, back to school also means cooking and budgeting. We share our 5 tactical tips that we used in college and what we want our clients to practice. Tips that are not just ramen.  We also created a grocery li...

The Ever Forward movement and learning to optimize fitness and nutrition as an entrepreneur Chase Chewning

A Virginia native and Army veteran, Chase is a Virginia Commonwealth University alum, graduating from their Health, Physical Education and Exercise Science undergraduate program in 2013. Having completed his MS in Health Promotion from American University in Washington, DC he also holds the following credentials: ACE Certified Health Coach and TRX Certified Suspension Trainer. Living a life of wellness has always been a part of him - since growing up eating fresh food from his grandparents...

Chit Chat Series: Are you Vitamin D Deficient? What you need to fix that!

Today episode was awesome, and I get to talk with Tony Castillo about a very important subject, that we both realize after we did a blood test a couples weeks ago. We found that we have Vitamin D deficiency and we are here to talk about it, and give you some tips on how to fix this. In our episode today we cover: ⁣⁣- What is the importance of Vitamin D? - Top supplements you need to search and what you need to go in order to fix your Vitamin D deficiency ⁣⁣ Hope you enjoy this episo...

Overcoming the fear of food and learning to eat intuitively with Claire Chewning

Have you downloaded my Intermittent Fasting FREE Course yet? Very soon it will switch over to a PAID course once it reaches 200 sign ups and 50% of it is full. So hurry up and snatch it HERE ----- This episode was exciting and I learned A LOT!  “If FAD and Diet Culture didn’t exist intuitive eating would just be called eating”  This and more wisdom came out of the mouth of my guest Claire Chewning, and amazing Registered Dietitian who teaches women to develop and foster a healthy re...

From Disney Souz Chef to Future Chef RD. Redefining health in the culinary arts

This episode of Vive Nutrition Radio was bananas! JD Muraida is a classically trained chef living in Austin, TX. During his time at Le Cordon Bleu, he was recruited to work at Walt Disney World upon finishing his degree. Working with local produce in the kitchen and having knowledge of nutrition, this ignited a fire within JD to educate cooks and chefs about the nutritional value of the food being made. He was then recruited to help open the kitchen of a new hotel in Austin. In 2017, JD retu...

5 Morning Routines that will stop you from saying “I don’t have time” | 5 Rutinas matutinas que te impedirán decir "No tengo tiempo"

A few years ago I read a book about morning routines called the Miracle Morning that completely changed my perspective on the lack of time and how to accomplish goals that may seem unattainable.  It all started by the tasks one do every morning. After listening to videos by Eric Thomas y podcasts with Tony Robbins I knew that there were areas I needed to work on to maximize my time and I am sharing these with you today Hope you enjoy this episode on the five-morning tasks/routines that w...

Nutrition Expert Roundtable: 8 RDs and Nutrition Coaches who have something to say

This episode is one of a kind. It is not very often we get to round up 8 amazing RDs and Nutrition Coaches at happy hour and record an epic podcast. I serve you this here today on a silver platter.  Welcome to the first of many NUTRITION EXPERT ROUNDTABLE where we cover the current state of affairs in nutrition. Knowledge bombs were dropped and wisdom shared. This is a podcast where different perspectives on nutrition were shared for the greater good. This is an enlightening episode with s...

Travel Nutrition 101. Six strategies and tips you need to stick to your goals when traveling for pleasure or business

This episode was AWESOME and you will love it! Being stuck in traffic in LA got our creative and spontaneous juices flowing and we recorded this episode (Me and Antonio) where we talked about the biggest struggles that travelers find on their trips (whether it’s for business or vacation)  We came up with 6 awesome tips and strategies you can implement on your next travel adventure or work trip. We promise you it will help you stay on track with your nutrition and have more control over y...

The steps I took to create a massive transformation in my business, my health, and my mindset!

This episode was near and dear to my heart. I went deep in vulnerability to share some of my lows and highs, and I shared the 3 important steps and tools I used to completely transform my life, my business, my health, and my nutrition. You can do the same so this one you won’t want to miss ---  Version en espanol  Este episodio fue muy importante para mi. Me abri un poco para compartir algunos de mis momentos mas bajos y altos, y los 3 pasos y herramientas importantes que utilicé para ...

Chit Chat Series: Do you take creatine? Learn all about dosing, benefits, and the right supplementation of creatine

Welcome to another Chit Chat Episode with your Host Andres Ayesta, and podcast sidekick Tony Castillo. The conversation (In English and Spanish) revolved around supplements, specifically around CREATINE. Here is the brief outline of our conversation today What is creatine? Type of Creatine supplements and food sources How much meat do you need to consume to get 5 grams of Creatine? Cell swelling and Weight gain with Creatine Health and Performance Benefits Dosing and Loading. ...

Do you need to take probiotics? Current state of affairs in gut health. Busting nutrition myths with Gabrielle Fundaro!

Dr. Gabrielle Fundaro, CISSN, CHC, is a Renaissance Periodization coach, ISSN-certified sport nutritionist, and ACE-certified health coach. Dr. Fundaro combines her knowledge of nutrition and motivational interviewing techniques to promote intrinsic motivation and behavior change in clients to facilitate long-term weight management and healthy lifestyles. She believes in the importance of a plant-based diet in addition to regular, enjoyable physical activity and cognitive exercises as part...

Is Intermittent Fasting a good tool for fat loss? PART I | Es el ayuno intermitente una buena herramienta para la perdida de grasa? PARTE I

I owe you a huge apology for missing last week’s podcast. I was traveling and did a poor job at pre-planning BUT here I am and this episode is a SOLO and is PART I of an I don’t know how many parts series covering evidence-based knowledge on Intermittent Fasting   I was recently invited to speak at a conference on this topic and in 30-minute segments, I will break down some interesting insights I presented.   In this episode we covered:   History of Fasting and Important definitio...

#33 How to create impact and help others reach their goals? Tales from an online marketer turned nutrition coach.

This episode of Vive Nutrition Radio was awesome. Landon is a rockstar nutrition and fitness coach, as well as a business mentor who has helped hundreds (if not thousands) of people optimize their health and fitness, and also grow their business to help even more people We talked a lot about his journey as an Online marketer, turned gym owner, turned online nutrition and fitness coach, to now helping fitness professionals grow their businesses Some highlights of our conversation   Whe...

To FAD or not to FAD? Our take on the trendiest diets out there

CHIT CHAT Series are back this week   TO FAD DIET OR NOT TO FAD DIET   That is the question! In today’s Episode, my podcast sidekick Antonio and I got together to chat about a hot topic: FAD diets. We covered some of the most common themes heard on social media and news outlets from the Beyonce Diet to Paleo and Keto.   We didn’t evaluate any specific research but it’s merely an opinion based episode of what the advantages and disadvantages of each and whether or not it is some...

Sam Miller | All about Cortisol, stress and practical applications on management of it

Matt McCleod | What drives food choices from the perspective a former body builder now Registered Dietitian

Welcome back peeps! My guest today, fellow registered dietitian Matt Mcleod is a former bodybuilder and now nutrition coach who loves talking about food habits and behaviors and how to change those to support your nutrition goals. We dove into: What drives people’s decisions toward food Your relationship with food from the perspective of a former body builder Why chasing ultra low body fat percentage is dangerous The effect of food stress in your physiology Tips and Strategies t...

Gelatin vs. Collagen Hydrolysates and the science behind collage supplementation | Gelatina e Hidrolizados de Colageno y la ciencia detras de la suplementacion de colageno

CHIT CHAT SERIES Episode Folks! Today’s topic: COLLAGEN We have been getting a lot of questions about collagen recently. We decided to break down this topic fully. In our spanglish conversation we went over the following:   What is collagen and its purpose in the body? Different types of collagen and functions Properties of Gelating vs. Collagen Hydrolysates (Supplement) Who benefits the most from collagen supplementation? Why is Vitamin C important in collagen synthesis and w...

#28 Astrid Naranjo | Entendiendo la adaptacion metabolica y como tu metabolismo se adapta a deficits caloricos

En el Episodio 28 hablamos mucho sobre la adaptacion metabolica y mi invitada Astrid trajo el fuego a este episodio con todos sus conocimientos Lo que cubrimos hoy Definiendo terminos del metabolismo (Tasa Metabolica Base, Efecto Termico de los Alimentos, Termogenesis causada por movimientos que no son ejercicio voluntario) Como ocurre la adaptacion metabolica Que pasa cuando bajamos mucho las calorias Cambios hormonales presentes durante la adaptacion metabolica Como logramos una...

#27 Should you stop eating eggs to avoid heart disease? | Deberias dejar de consumir huevos para prevenir enfermedades del corazon?

Today’s Episode is brought to you by eggs on eggs! Did you have eggs this morning for breakfast? Then you need to listen to this On a serious note, this has been a huge topic on debate this week due to a recent article published in the Journal of the American Medical Association (JAMA) on the association of egg consumption OR dietary cholesterol on the incidence of Cardiovascular Disease and All-Cause Mortality. To download the article here click here In our talk today we went over: Wh...

#26 Will Wallace | Nootropics, Smart Drugs, Cycling Caffeine and what you need to know about brain power and enhancement

If you like nerdy conversations, this podcast episode is for you! Wow is all I can say. Will is a smart dude and his knowledge on the topic of nootropics and neurophysiology is just bonkers. In today’s podcast episode we dove into this hot topic of brain enhancement, nootropics, and smart drugs. The short of it: What are nootropics? What are the criteria that need to be met for an ingredient or substance to be considered nootropics Caffeine, tolerance, sensitivity How to cycle caffe...

#25 Chit Chat Series | Flexible Dieting and Counting Macros from a Registered Dietitian

Today's episode is a mini training on macro counting and flexible dieting! A lot of you asked and I delivered  In this bilingual episode you will find:  What is flexible dieting? What is NOT flexible Dieting? Understanding Macronutrient Counting How to count macros Food quality over quantity Advantages and Disadvantages of Macro counting How to get started? Adjusting your macros Things to watch for What apps to use to track your macros If you think you are an action tak...

#24 Dezi Abeyta | Balancing entrepreneurship as a Dad, Morning Routines, and Food Culture

Welcome to another amazing episode of Vive Nutrition Radio. On Episode #24 I had the opportunity to chat with Dezi Abeyta, an amazing Registered Sports Dietitian, Dad, Entrepreneur and total badass. Dezi is known for his recent presentation on TEDx Tucson Food Fights can save your life, he is also a consulting sports dietitian for the Milwaukee Brewers in Phoenix, AZ  and also the father to beautiful Rory. Here are some of the topics we covered today: Food Culture as a latino vs. the U....

#23 Katy Henderson | Fear on muscle gains in women, building your home gym, and understanding basic training principles for results

Welcome back to Vive Nutrition Radio. This is EPISODE #23!   This week’s guest is Katy Henderson, an awesome personal trainer and nutrition coach out of Michigan who focuses on fixing women’s metabolism and help them overcome their fears of weights and gaining muscle   In today’s conversation, we talked about the main reasons why women fear the weights and weight training, the chronic cardio junkies and why excessive cardio may hurt you more than help you achieve your goals.   My...

#22 Chit Chat Series - Ketogenic Diets and what everyone should know | Dietas Cetogenicas y lo que todos deben saber

In today’s episode of Vive Nutrition Radio -- Chit Chat Series with the one and only Tony Castillo diving into a very hot topic nowadays… KETOGENIC DIETS In our chat we covered: What is a ketogenic diet? What is ketosis? What’s the hype about it? Is there a benefit to ketogenic diets and performance? Is it effective? Misconceptions of the ketogenic diet Ketone Salts and Ketone Esters How long to follow a ketogenic diet and how to transition off What nutrition professionals...

#21 Justin Sua | How the most elite athletes prepare mentally and principles for a stronger mindset

Today’s episode is one of my favorites, not only because of the value and knowledge shared by my guest today; but also because he has been a guide and mentor in my personal and professional development. I have the pleasure to call him a friend.   His Bio doesn’t do it justice to showcase all of what this guy brings to the table, but here you have it   Justin Su'a is a Mental Performance and Leadership Coach in the Tampa Rays (Previously Boston Red Sox) and Cleveland Browns Organizati...

#20 Chit Chat Series | How much protein do you really need? Here is the update on protein requirements, sources, and all you need you know

Today’s episode is the first of many!! Very excited to announce a new addition to the Vive Nutrition Radio Cast - Antonio Castillo! Antonio is a fellow registered sports dietitian, and former fueling coordinator for the MLB Franchise Toronto Blue Jays! He is here to enlighten us in English and Spanish with his dominican “Sazon” and contribute to the wealth of nutrition knowledge. Chit Chat Series will be conversation dissecting simple and complex nutrition topics from the perspective of ...

#19 Andres Zapata | 7 Pilares para la personalizacion nutricional. Como crear un plan que se ajuste a ti

El episodio de hoy es con una gran colega y amigo, Andrés Zapata. Andrés es nutricionista en la ciudad de Medellín, Colombia y bastante reconocido en toda América latina. Andrés se especializa en Nutrición Deportiva. El es Director Científico de Motion Sports Colombia, una compañía especializada en educar las masas en el mundo a través del conocimiento y la innovación. Andrés trae a muchas de las mentes más inteligentes del mundo en el campo, a conferencias en Colombia para tratar de avanz...

"#18 End of the Month Roundup: Building a community and finding a good coach/mentor | Construyendo una comunidad y buscar un buen coach o mentor "

I had a blast this weekend in NYC meeting with an amazing group of dietitians and coaches and it taught an important lesson on community I wanted to share with you all today in this episode. The snippets: Building a community and having a mentor or coach. Why going at it solo is the biggest waste of time in most cases Why is it so important to surround yourself with people that are on the same page as you are and trying to achieve similar goals What are some key features you need to l...

#17 Cody McBroom | Nutrition Hierarchy and Periodization | Learning the importance of variance in nutrition

Today’s episode has been one of my favorites because this topic is one near and dear to my heart and something I have believed in for a while… Nutrition periodization. For that, I needed to have an expert and true badass nutrition coach. His name is Cody McBroom and runs a very successful nutrition and training platform known as Boom Boom Performance Systems. In our conversation today we dove into some awesome areas Cody’s Background and how he became a nutrition pro helping thousands T...

#16 Weight Cutting strategies while maximizing performance | A lesson from the UFC Sports Dietitian

Clint Wattenberg is a wrestlers and sports registered dietitian. Worked for Cornell University at the Head of Sports Nutrition for years and now serves as the Head of Nutrition for the Ultimate Fighting Championships (UCF) in their newly opened UFC Performance Institute. Through his own practical experience as a college wrestler struggling to make weight, a student of nutritional sciences and exercise physiology, a coach and a sport dietitian, Clint has worked extensively to systematize ...

#15 Lacey Dunn | What does it take to be a fitness competitor, mindset, and calculating macros to see results

Today I had the pleasure to chat with a great friend and now colleague Lacey Dunn! Lacey and I connected to briefly chat about Intermittent Fasting in her podcast Uplift Nutrition (Check it out here) Today’s conversation we dove into what separates a fitness competitor and his or her goals and how is that different from the average person looking to see weight loss or muscle gain results. We talked a lot about mindset and how you have to develop mental strength to endure the type of train...

#14 End of the year nutrition reflections, best diet to follow in the new year, and setting great goals for 2019

This is a special SOLO episode where I dive deep into setting proper goals for this new year.  The average person does not set goals past 3 months usually and this is the reason why something they get stuck in the same place. Make this a different start of the year.  This is a bilingual episode so scroll to the second half to listen to the Spanish version.  Lessons learned in 2018 Why accountability is important Awareness precedes change Importance of understanding human physiolog...

#13 Sam Miller | Optimizing hormones to see results and the science of Reverse Dieting

  Today's episode is with Sam Miller, owner and founder of Oracle Fitness (www.oraclefitness.com) and a badass coach who goes beyond just food.  In our conversation, we dove into what happens to the body from the hormonal perspective when we diet too hard and how you can fix those problems to break plateaus.  We talked in depth about reverse dieting and the process of eating more to see results.  To connect with Sam  Follow him on Instagram (www.instagram.com/sammillerscience) or vis...

#12 Tavis Piattoly | How to fuel your body like an athlete, the supplements that work, and more

In today’s Episode of VNR we had the opportunity to chat with a Sports Nutrition Veteran who’s been around for a while teaching athletes strategies to optimize their performance similarly to what I (Andres) do as well. During this conversation we talked about topics like deficiencies in athletes, what most youth athletes need to know when looking in depth at their nutrition and the role and impact it plays on how they perform on their sports. We dove into supplements and the biggest issues...

#11 Joanne Keller | Are your hormones the reason you are not seeing results? Things you didn't know about testosterone, and more!

Hormones are a hot topic nowadays and I wanted to bring in an expert guest that was well-versed in this topic. In today’s episode, Joanne Keller explains the basics of hormones and hormonal profiles, and how they affect people’s health. Joanne is a Nurse practitioner who went from a sickened-based practice to a wellness-based practice in her career to be able to prevent illness and live better lives   In this VNR Episode you will hear:   Cortisol and its daily fluctuations The ideal...

#10 Paula Rincon | La Dieta Cetogenica y el boom de las dietas altas en grasa y bajos en carbos en latino america

Today's episode is a special one because it is in español!  En el episodio de hoy, tuve el grato placer de hablar a fondo de un tema que circula mucho en las redes... la dieta cetogénica. Para eso traje a una vocera de este movimiento nutricional, una gran amiga originaria de Colombia y experta en dietas cetogénicas, Paula Rincon.  Hablamos mucho sobre las grasas, la dieta cetogénica y sus raíces y sobre como en latinoamérica es algo muy nuevo que todavia muchos no entienden. También con...

#9 Understanding your metabolism | Entendiendo tu metabolismo

Today’s episode is a SOLO Spanglish one where I dove into the details on metabolism and how it is affected by many different factors. This comes as a effort to help you understand what happens when you overeat on a Thanksgiving day and how it all depends on your metabolism and physiology and what you have been doing for a while. Este episodio tiene una versión en español. Por Favor desliza el reproductor a la mitad para escuchar el episodio en español. To connect with me: On Instagram ...

#8 Alex Maclin | Secrets behind Meal prepping and keeping nutrition basic AF

Today’s episode is about a journey from getting a PhD in Biomedical engineering to become a full time nutrition and fitness coach. My guest Alex Maclin talks about changing his career path and how he now helps hundreds improve their lifestyles. Alex was a pioneer in the world famous Barbell Shrugged Podcast now Shrugged Collective. He also practices what he preaches having participated in numerous national level olympic lifting competitions. Like me, he understands the value of nutrition ...

#7 Joe Leech | Everything you need to know about FODMAPS and Gut Health

Today’s episode is a much requested one: GUT HEALTH. My guest today is an expert in this topic and all the way from Sweden he is coming to delight us with knowledge on this topic. Joe is a gut health expert, and very active on social media channels. He’s a contributor for Healthline and creates videos for their YouTube Channel as well as his own. He’s the founder of Diet vs. Disease a great resource of nutrition information on science-based education on gut health and FODMAPs. Today we d...

#6 Danny Vega | Can you gain muscle on a Ketogenic Diet

Today’s episode is pure fire! Danny is an advocate of the ketogenic diet, he’s also a walking muscle with a ton of knowledge to share. This is a recording of a live conversation Danny and I had a few months ago on an Instagram Live where we talked about a very heated topic: Gaining Muscle on a Ketogenic Diet. In this episode, you will hear Danny talk about his methods, his carnivore experiments as well as his experience training with one of the most elite Body Builders in the world, Ben Paku...

#5 Should you supplement with antioxidants? | Deberias suplementar con antioxidantes?

Today’s first bilingual episode dives into the benefits or lack of using antioxidants supplements to improve recovery, muscle soreness, and training adaptations. For spanish version skip to minutes 21:00 for to the second part of this episode (Para episodio en espanol porfavor salta el episodio al minuto 21:00) Antioxidant supplementation has been a hot topic in the past couple of years. We know that increased oxidative stress through increased production of free radicals (also known as Re...

#4 Tony Stephan | Counting macros to see results and the science of refeeds

I am thrilled to present to you today a great friend, mentor, and fellow dietitian Tony Stephan. Today’s episode is about creating nutrition awareness through proper tracking and the science behind results. Tony has helped transformed hundreds if not thousands of lives through a nutrition approach where you can enjoy the foods that you like and still see changes and positive results. We dive into the problem with most nutrition experts and coaches out there and the information that is put ...

#3 What everyone should know about building a good nutrition plan

This short episode is a SOLO one where I dive into the biggest mistakes most people make when starting a nutrition program and what to do about it. I also dropped some knowledge on some nutrition 101 basics that I feel a lot of people should know but they don’t reason why I don’t always do refreshers on these specific topics. Let me know what you think of these SOLO episodes of if you prefer interview-only style episodes :) To connect with me: On Instagram www.instagram.com/vivenutriti...

#2 Eating to fuel your CrossFit Performance with Justin Murphy

Today’s podcast guest is Justin Murphy, an amazing nutrition coach with a solid background in Crossfit and who now helps hundreds improve their nutrition to achieve their goals. He is the owner of iCoach Nutrition, and currently resides in Dallas, TX. Justin is the nutrition coach for Logan Collins, 8th Fittest on Earth at the most recent 2018 CrossFit Games. Today’s episode is about understanding the needs of nutrition in performance and the difference that exists between crossfit athle...

Bienvenidos a Vive Nutrition Radio

Bienvenidos al primer episodio de Vive Nutrition Radio! Esta es una pequeña introducción al podcast y todo el conocimiento que estaré compartiendo con todos ustedes a lo largo de esta jornada. Mi meta es brindarte las herramientas y las estrategias necesarias para ayudarte a llevar tu nutrición a otro nivel para así lograr tus metas y objetivos. En este podcast escucharás las voces de atletas, expertos en nutrición, entrenadores personales, y otros profesionales de la salud compartiendo ...