Is Gluten Free The Way To Go? Going gluten free is a very hot topic in nutrition right now. It's one of the questions I receive the most in my Instagram DM's. Before we nail Gluten to the cross, what the heck is it? Most people do not realize that gluten is not a carbohydrate, it's actually a protein composed of two other proteins called glutenin and gliadin. Gluten is NOT wheat, carbs, starch, (I hear this all the time.) Gluten has been vilified and demonized by “clean eating gurus” for the longest time but the truth is, unless you have Celiacs Disease you can consume gluten and be fine. Celiacs Disease is a serious condition where the body rejects gluten and causes very violent reactions. This is a medical condition where the small intestine can't process gluten. This is something that would require a medical doctor to diagnosis and statistically impacts less than 1% of the population. So, why do people “lose weight” when they remove gluten from their diets? When people remove gluten from their diet, they also remove large quantities of energy dense carbohydrates foods (breads, pasta, cereals, etc) which reduces their overall calories. The problem is most people are consuming too many overall calories and...

Have you heard the buzz around metabolic adaptations lately? Ask yourself something: Have you ever felt information OVERLOAD when it comes to everything you see and hear about nutrition in the internet these days? Well, you aren’t alone! We are bombarded with messaging and marketing every day when it comes to nutrition.  You may have heard the buzz around “metabolic adaptations” lately and you’re probably unsure what it means for YOU and YOUR goals. Well, let’s cut through the clutter: What are metabolic adaptations? Metabolic adaptations are the changes your metabolism and body goes through during the process of fat loss. Some of these main changes are: 1.) A decrease in sex hormone production such as testosterone and a decrease in leptin (a hormone helps you burn fat and regulates hunger.) 2.) Reduction in circulating thyroid hormones which are mainly responsible for regulating your metabolism and helping with fat loss. 3.) Decreased NEAT (non exercise activity thermogenesis) which is the calories you burn walking, chewing, thinking, etc. 4.) An increase in catabolic and acute (short term) inflammatory stress hormones such as cortisol. These metabolic adaptations not only occur while you are attempting to lose body fat, they can also remain after your diet or fat loss program ends. So far, I’ve painted a pretty...

The field of nutrition is full of pseudoscience and misleading claims. Everyone seems to have an opinion when it comes to nutrition. You'll hear that too much protein will rot your kidneys. Dietary fat will make you gain fat. Gluten is the root cause of all health issues, and so on. Unfortunately, there are plenty of nutrition "experts" making these claims. Main stream media is flooded with this false information. Fortunately, I am going to break down the top five nutrition myths and debunk the lies with science for you below! 1. A High Protein Diet Causes Kidney Damage - The kidneys role in the body is to filter waste out of the blood for excretion. A high protein diet has never been linked in research to put extra stress on normal functioning kidneys. Your body is very resilient and adaptive. It can handle the extra protein one may consume. Consuming an adequate protein diet is very beneficial for weight loss and those engaged in a strength training protocol. What can put extra stress on your kidneys is alcohol consumption. If you are looking to give your kidneys a break then I would recommend limiting alcohol to three drinks or less per...

  I had a really interesting conversation with a client the other day that I'd like to share with you. She has lost almost 70 lbs now in my coaching program and she has done it all without diets or restrictions. Before she had tried every diet in the book, and like most never saw the success she truly deserved. Luckily I had the opportunity to teach her a flexible approach to weight loss, we discovered the why behind the weight gain, and the results have been amazing. This is the first time she has seen success in her adult life. She told me after we first spoke she hesitated about joining the private coaching program. She hesitated because she was afraid of failing again. Really, she was afraid of what everyone else would think if she failed again. She was concerned about what her co-workers would say. "Oh, here she goes again on another diet." She was concerned what her friends would say. "Aren't you tired of trying to lose weight by now?" She almost didn't say yes to herself because of that. Fortunately, she did. 70lbs later she has said "Investing in myself and in private coaching has been the best decision I have made....

It's almost summer time and the thought of taking a vacation always seems so enticing when the weather becomes warm. What I have realized is most of us take a permanent vacation throughout most of our lives on a tropical paradise called "Someday Isle". We are really good at talking ourselves out of what we really desire. We rationalize with ourselves that our goals we desperately want don't really matter. How do I know we are really good at it? I did it to myself for years. I dreamt of doing natural bodybuilding shows and competing. Since I was 18 I had this goal, but I never set out to do it. Why? I talked myself out of it. I told myself I wasn't good enough, wasn't tall enough, wasn't lean enough. I created so much doubt and fear in my own mind that I convinced myself I couldn't do it before I even tried! I was taking a permanent vacation on someday isle. Some day I'll do the competition. Someday I'll go after what I really want. Someday I'll have confidence to make a change. Someday isle is a mental prison that we create. Can you relate to this? It goes back to the last post I wrote about getting in the trap of thinking we have forever...

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I had to quote Shakespeare for this epic podcast with my friend Andres Ayesta. Keto is one of the hottest topics in nutrition right not so I brought in one of the countries top keto experts to debunk the myths and discuss how to be successful with a ketogesnic approach to nutrition. If you enjoy the episode be sure to subscribe and leave us a review! [audio m4a="https://tonystephandietitian.com/wp-content/uploads/2018/09/Andres-Podcast.m4a"][/audio] IG @ vivenutrition Website: https://vive-nutrition.com...