Author: Joseph Navarro Certified Precision Nutrition Level 1 Trainer

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Podcast Ep4: Truth on Cholesterol & Eating Fats Strategically for Weight Loss

Burn It Nutrition Podcast

Truth on Cholesterol and

Eating Fats Strategically for Weight Loss

 Show notes for Episode #4

On today’s show, we learn about a shift in perspective on cholesterol and heart disease and my father’s journey to health.

We will go over some of the real benefits of cholesterol, and how to use healthy fats strategically to reach you weight loss goals.

We also learn how to make a healthier version of a Bacon Cheese Burger, a once that forbidden food can be done the smart way!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:00 = A Shift in Perspective on Dietary Fat

15:23 = The real functions and benefits of Cholesterol

18:40 = Our country begins it’s Fat-phobia

21:53 = LDL cholesterol – an unreliable marker for heart diseases

23:04 = Mainstream doctors struggle to see the science

37:50 = Dietary fat as a key weight loss strategy

31:04 = Recipe for the day! we got Bacon Cheeseburgers!

32:49 = Closing thoughts

burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

Resources & References for this Episode:

  • Volek JS, Forsythe CE. The case for not restricting saturated fat on a low carbohydrate diet. Nutr Metab. 2005;2(21).
  • Paoli A, Rubini A, Volek JS,Grimaldi KA. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67:789–796.
  • Cromwell, William C. et al. “LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management.” Journal of clinical lipidology 1.6 (2007): 583–592. PMC. Web. 27 Jan. 2017.
  • Sachdeva A. Lipid levels in patients hospitalized with coronary artery disease: an analysis of 136,905 hospitalizations in Get With The Guidelines. Am Heart J.2009 Jan;157(1):111-117.e2.
  • Lustig, Robert, M.D., M.S.L. (2012). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, Plume (Penguin), ISBN 978-0-14-218043-3, pp. 110-111
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Podcast Ep3: Insulin Resistance & Calories – Do they Matter?

Burn It Nutrition Podcast

Insulin Resistance a Key weight loss factor you need to consider &

Calories – do they really matter when fat loss is your goal?


 Show notes for Episode #3

On today’s show we will learn about Insulin resistance and how it is affecting the lives of millions around the world.

We will talk about ways of discovering if you have this syndrome and ways to improve it.

I also, will share a glimpse into the life of a pioneer of the LCHF diet and a short story on body image and how it affects our perspective on what’s normal.

We like to make health and fitness fun and interesting to listen to, which is why we tell awesome stories to help illustrate the message.

We also learn how to make Keto Pizza, one of our favorite comfort foods the smart way!

I hope you enjoy the show!!

Timed Stamp Show Notes

00:20= Intro

02:00 = Insulin & it’s evil twin Insulin Resistance

06:17 = How can you tell if you have Insulin Resistance

07:32 = Options to help Insulin Resistance

12:10 = A look into a Pioneer of the LCHF Diet

18:45 = Calories – How much do they matter for weight loss?

20:55 = Finding foods that won’t spike your blood sugar

23:27 = Tracking tools & portion control

29:30 = Social Anxiety and Body Image

35:00 = Recipe for the day! we got Keto Pizza

37:44 = Closing thoughts

burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Bonadonna RC, Leif G, Kraemer N, Ferrannini E, Prato SD, DeFronzo RA. “Obesity and insulin resistance in humans: a dose-response study.” 1990;39(5):452–9. pmid:2186255
  • Haffner SM,Mykkänen L, Festa A, Burke JP, Stern MP. “Insulin-resistant prediabetic subjects have more atherogenic risk factors than insulin-sensitive prediabetic subjects: implications for preventing coronary heart disease during the prediabetic state.” Circulation 2000 Mar 7;101(9):975-80.
  • Rose DP,Gracheck PJ, Vona-Davis L. “The Interactions of Obesity, Inflammation and Insulin Resistance in Breast Cancer.” Cancers (Basel). 2015 Oct 26;7(4):2147-68. doi: 10.3390/cancers7040883.
  • DeFronzo RA,Sherwin RS, Kraemer N. “Effect of physical training on insulin action in obesity.” Diabetes 1987 Dec;36(12):1379-85.
  • McCrory M. A., Fuss P. J., McCallum J. E., Yao M., Vinken A. G., Hays N. P., Roberts S. B. “Dietary variety within food groups: association with energy intake and body fatness in men and women.”The American Journal of Clinical Nutrition. 1999;69(3):440–447
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Podcast Ep2: Body Types Matter & My N=1 Experiment

Burn It Nutrition Podcast

My N=1 Experiment & How body types matter when considering a fat loss approach

Show notes for Episode #2

On today show we go over my N=1 Experiment where I go through the gauntlet of conflicting information in search of the correct methods.

We dive into some of the strategies I used to drop 60lbs of pure fat in 7 months.

I also share a short story that I use to remind myself to stay driven and keep focus.

We like to make health and fitness fun and interesting to listen to, which is why we tell awesome stories to help illustrate the message.

Learn how to enjoy parts of the dark side with our delicious Cinnamon Pecan Keto Bread.

I hope you enjoy the show!!


Podcast Timed Stamp Show Notes

00:20 = Intro

01:20 = The X-Factor in your story

04:14 = Starting my N=1 Experiment

06:38 =Shift into Real Nutrition

08:20 = A lesson in staying driven

09:50 = Keto an enhanced stage

14:25 = Results of my experiment

15:00 = Not all Carbs are bad

16:00 = True Essential Nutrients

17:30 = Ketones, Upgraded fuel

18:20 = Stay Driven & reach the tops of your mountain

21:55 = Body types – a key factor to consider

24:00 = Cancers sweet tooth

25:00 = Recipe for the day! we got Cinnamon Pecan Keto Bread

27:50 = Closing thoughts

burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

Resources & References for this Episode:

  • Volek JS, Forsythe CE. The case for not restricting saturated fat on a low carbohydrate diet. Nutr Metab. 2005;2(21).
  • Phinney SD, Bistrian BR, Evans WJ, Gervino E, Blackburn GL. The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation. Metabolism 1983;32(8):769-776.
  • Paoli A, Rubini A, Volek JS,Grimaldi KA. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67:789–796.
  • Westman EC. Is dietary carbohydrate essential for human nutrition? Am J Clin Nutr. 2002;75(5): (2002): 951-953; author reply 953-954.
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Podcast Ep1: Losing 60lbs in 7Months & Key Pillars to Fat Loss

Burn It Nutrition Podcast

Losing 60lbs in 7Months & the key Pillars of Fat loss

Show notes for Episode #1

This is the intro episode of the Burn it Nutrition podcast where we dive into the moment where I hit rock bottom and finally sparked a trigger that began my own body transformation.

We also go into the key pillars to weight loss that are essential to be able to maintain progress.

We like to make health and fitness fun and interesting to listen to, which is why we tell awesome stories to help illustrate the message.

I hope you enjoy it!!


 
Podcast Timed Stamp Show Notes

00:20 = Intro

01:20 = Body and mental transformation

03:20 = The trigger that started my transformation

06:20 = My research to health begins!

07:55 = Freedom from your current situation

09:12 = Hydration – the Key Pillars

10:25 = Sleep an essential pillar we all love

12:18 = Stress, how will you respond?

16:16 = Exercise, a tool to utilize

18:00 = Social Support, essential on a weight loss journey and for life

19:55 = Consistency is King

21:00 = Recipe for the day! we got Lettuce wrapped Tacos!!

21:50 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast/Youtube Channel.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, then please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast or Youtube Channel, so you don’t miss another episode!

 Resources & References for this Episode:

  • Wang X et al. Short-term moderate sleep restriction decreases insulin sensitivity in young healthy adults. J Natl Sleep Found. 2016;2(1):63-68.
  • https://intensivedietarymanagement.com/closer-look-cortisol-hormonal-obesity-xxxx/
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Bacon Pepperoni Keto Pizza

Keto bacon pepperoni pizza

Keto Bacon Pepperoni Pizza

Pizza is back on the LowCarb Menu! With the right ingredients, you can skip the Bloating & Weight Gain from Normal Pizza!

I love Pizza just like any other Foodie & that’s why Keto Pizza with an almond flour crust is a life saver!

Ingredients

Dough

  • ½ cup almond flour
  • ½ cup coconut flour
  • 2 cups mozzarella cheese
  • 1 tbsp. psyllium husk powder
  • 4 tbsp. cream cheese
  • 1 large egg
  • ½ tsp. oregano
  • ½ tsp. dried basil
  • ½ tsp. dried parsley
  • ½ tsp. dried thyme
  • ½ tsp. garlic powder
  • ½ tsp. sea salt
  • ½ tsp. black pepper

Toppings

  • 3 cups mozzarella cheese
  • 1 cup Rao’s tomato sauce (low-carb)
  • Pepperoni slices (as many as you like)
  • You can add other veggies if you like
  • 5 bacon slices

Directions
1. Preheat oven to 420 degrees Fahrenheit. Next, add the 2 cups of mozzarella cheese in a microwave-safe bowl and melt for around 1 minute, make sure not to burn it.

2. Once the cheese is malleable, add the cream cheese and egg, and blend.

3. Next add the almond & coconut flour, psyllium husk, and other dough seasonings & mix in. Once cooled, use hands to form into a round ball.

4. Spread 2 tbsp of olive oil onto a large baking pan and place the ball of dough on top.

5. Flatten the ball of dough to form a circle shape & place in oven, bake for 10 min, then flip it over and place it back in the oven for another 5 mins. Re-apply more oil to the pan so the pizza doesn’t stick to it. If you like it extra crispy, add another 3min.

6. As it bakes, place skillet on the stove over medium heat and lightly fry the bacon. Just enough to get it half cooked.

7. Remove dough from oven and spread the sauce on top, layer the cheese and add the rest of the toppings including the bacon. Place back in the oven for another 5 min or until cheese is melted. Once done, cut into slices and enjoy!