Podcast | Burn it Nutrition

Posted on June 9, 2017August 23, 2022 by Joseph Navarro Certified Precision Nutrition Level 1 Trainer

Podcast Ep16: Cardio for Health & Weight Loss

Burn It Nutrition Podcast

What the Science says is the Best Cardio for Health & Weight Loss Plus a Spotlight on High-Intensity Interval Training – HITT

Show notes for Episode #16

On today’s show, we will learn what the science says is the best cardio for health and weight loss. To do this we will dive into the power of High-Intensity Interval Training also known as HITT and cover some of the most well known and effective methods of applying it.

As well as discovering what the effects of prolonged bouts of cardio like marathon running can have on our bodies and to end this show full of key takeaways we will learn how to make a mouth-watering recipe to beat those sweet cravings 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

03:52 = Exercise – My method of Therapy

07:05 = An intro into High-Intensity Interval Training (HITT)

09:10 = My days of struggling to stay with the pack

11:30 = The effects prolonged bouts of cardio have on our body

15:45 = Many Endurance runners are incorporating HITT

18:00 = The real Benefits of High-Intensity Interval Training

22:15 = Methods of applying HITT

27:35 = Recipe for the day! we got Keto Friendly Cake

29:20 = Closing thoughts

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:

Study comparing HITT vs Longer Prolonged Cardio
Study on the Benefits of HITT on weight loss and Health
Study on the effects HITT has on post-exercise oxygen Demand (After Burn Effect)
O’Keefe, James H. et al. “Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise.” Mayo Clinic Proceedings 87.6 (2012): 587–595. PMC. Web. 9 June 2017.

Posted on May 18, 2017August 23, 2022 by Joseph Navarro Certified Precision Nutrition Level 1 Trainer

Podcast Ep15: What are the Actual Healthy Fats?

Burn It Nutrition Podcast

Learn What Science says are true Healthy Fats we can refer to as Heart Healthy

& Discover if you may be eating the true toxic Fats!

Show notes for Episode #15

On today’s show, we will clear up the confusing behind the term Healthy fats and to do this we will be going into what the science says are the actual fats we can refer to as heart healthy.

We will break down the benefits of monounsaturated, saturated and polyunsaturated fats as well as good sources of each and to finish off this show full of mind-bending information. We will go into the actual bad fats that are causing the rise in serious health problems around the world!

Plus we will learn how to make a low carb version of chicken pasta that won’t get you off track towards your weight loss goals.

I hope you enjoy the show!!

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

01:18 = An Introduction to Ketond – Newest Player in Exogenous Ketones!!

05:35 = Not all Fats are created Equal

09:42 = Old habits are hard to let Go

12:18 = We dive into the Studies showing the safety of Natural Fats & which diet showed the best result in health and weight loss

20:40 = The real benefits and function of healthy fats

23:58 = We learn the benefits of Monounsaturated

26:40 = We learn the truth behind Saturated Fats and natural and healthy sources

38:45 = Polyunsaturated Fats and how their over consumption is causing serious issues

43:40= The Real Toxic Fats to avoid like Trans fats & Hydrogenated Fats

47:00 = Recipe for the day! we got Garlic Buttered Chicken with Lemon Zest Zucchini Noodles

49:20 = Closing thoughts

Thanks for Listening!

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

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:

https://www.ketond.com/ Get your Upgraded Superfuel at an affordable Price – Use Coupon code “Burnit” to get 5% off your order!!
http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract – Study on Saturated Fat not being a Link to Heart Disease
http://www.nejm.org/doi/full/10.1056/NEJMoa0708681 – Study on 3 diets Mediterranean, low-fat, & low-carb to determine which is best for health and weight loss, the low carbers lost more weight and had the most health improvements
https://www.ncbi.nlm.nih.gov/pubmed/16340654 – Study on eggs, cholesterol, and heart health
https://health.gov/dietaryguidelines/2015-scientific-report/pdfs/scientific-report-of-the-2015-dietary-guidelines-advisory-committee.pdf – 2015 Revised US Dietary Guidelines, Fat upper limit was finally removed!
https://www.ncbi.nlm.nih.gov/pubmed/27262536 – study on Monounsaturated fats and bone strength
https://www.ncbi.nlm.nih.gov/pubmed/22037012 – study on cholesterol
https://www.ncbi.nlm.nih.gov/pubmed/16373948 – study on eggs and weight loss
https://www.ncbi.nlm.nih.gov/pubmed/24695895 – study on yogurt and gut health
Mark Wolk, Alicia, “A Prospective Study of Association of Monounsaturated Fat and Other Types of Fat With Risk of Breast Cancer,” Archives of Internal Medicine. – mono and breast cancer

Posted on May 4, 2017August 23, 2022 by Joseph Navarro Certified Precision Nutrition Level 1 Trainer

Podcast Ep14: NEAT- Daily Fat Burning

Burn It Nutrition Podcast

Simple & Effective Strategies to Increase Your Daily Fat Burning

Show notes for Episode #14

We will learn simple and effective strategies to allow your body to increase its daily fat burning abilities. To do this, we will dive into NEAT which is short for Non-Exercise Activity Thermogenesis and how it can be used to help in a body transformation as well as in General Health.

My goal with this episode is to help see the importance of applying more movement and activity into one’s lifestyle that when combined with a healthy diet can have profound long-term health benefits.

These simply yet effective strategies for increased fat loss are a great option, especially for those who don’t have the time to hit the gym yet still want to find ways to be active and include more movement into their day.

Plus we learn how to make the Ultimate Keto Salad!!

I hope you enjoy the show!!

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

01:20 = News & Announcements – Fat Stick!!

05:10 = A sedentary life won’t be Worthy of Remembering

08:05 = We learn from the Body Transformation of my older Brother

12:37 = We hear from our sponsor about Pili Nuts

14:10 = The Dangers of Living a Sedentary Lifestyle

16:35 = We learn what exactly is Non-Exercise Activity Thermogenesis (NEAT)

20:35 = We dive into the Strategies to increase your daily NEAT

26:35 = Add some dancing into your Day

28:17 = Recipe for the day! we got the Ultimate Keto Salad

30:43 = Closing thoughts

Thanks for Listening!

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

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:

https://www.fatco.com/ – Use Coupon Code “Burnit” to get 10% of your order of Skin care products full of healthy fats!!
https://eatpilinuts.com/ – Use Coupon Code “Burnit” to get 10% of your order of the ultimate Keto friendly Pili Nut full of healthy fats!!
https://www.ncbi.nlm.nih.gov/pubmed/12468415 – Study on NEAT
https://www.ncbi.nlm.nih.gov/pubmed/20044474 – Study on daily Steps effect on Insulin Sensitivity
https://www.ncbi.nlm.nih.gov/pubmed/23418444 – Study on 1hr a day workouts, Not enough!

Posted on April 21, 2017August 23, 2022 by Joseph Navarro Certified Precision Nutrition Level 1 Trainer

Podcast Ep13: Different Keto Lifestyles

Burn It Nutrition Podcast

Learn the different methods of applying the Keto Lifestyle

from SKD, CKD, TKD to the Calorie Restricted ketogenic Diet

plus the Modified version in 5th Stage Keto

Show notes for Episode #13
We will learn the ways many modify the ketogenic diet and how it helps a diverse group of people.

Learn the benefits and methods of applying the Standard Ketogenic diet as well as the Cyclical and Targeted Ketogenic diet

Plus we learn about the Calorie Restricted Ketogenic diet used as a therapy for certain Cancers

We also go over UCAN Superstarch and how it can help elite athletes using the Target Ketogenic diet.

And we close this episode full of golden nuggets with the method of keto used in 5th Stage Keto, which I have found is the most sustainable and effective method to a Body Transformation.

We also learn how to make Keto Chicken Soup! An easy family dish we make with a slow cooker, which is a must have for any family.

I hope you enjoy the show!!

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

03:41 = The Diversity of the Keto Family

07:17 = The Grand-daddy of them all, the Standard Ketogenic Diet (SKD)

10:20 = The list of the health Benefits of SKD is long and impressive

16:36 = A look into the Calorie Restricted Ketogenic Diet as a possible tool to fight back against Cancer & how Hyperbaric Oxygen Chambers can be used to further weaken cancer cells

23:38 = The Cyclical Ketogenic diet for muscle Gains or as long-term lifestyle

28:54 = My N=1 Experiment into Targeted Keto

39:45 = A Breakdown of the Modified Ketogenic diet used in 5th Stage Keto

43:23 = Recipe for the day! We make Keto Chicken Soup! An easy family dish with a slow cooker

45:39 = Closing thoughts

Thanks for Listening!

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

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:

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0069-y – Study on Exogenous Ketones
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-4-5
Poff AM, Ari C, Seyfried TN, D’Agostino DP (2013) The Ketogenic Diet and Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer. PLoS ONE 8(6): e65522.
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-4-5 -Study on a Calorie Restricted Ketogenic Diet for Cancer
https://www.hyperbariclink.com/Home.aspx#.WPjsaNLyuUk – Info On Hyperbaric Treatment Centers
http://www.rsg1foundation.com/ – Keto Oncology Consulting and Info
https://www.jci.org/articles/view/69600 – Study on Glutamine and its effects on Cancer
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-34 – Study on the effects of Keto on Type 2 Diabetes
Lv, Mengmeng et al. “Roles of Caloric Restriction, Ketogenic Diet and Intermittent Fasting during Initiation, Progression and Metastasis of Cancer in Animal Models: A Systematic Review and Meta-Analysis.” Ed. Guillermo López Lluch. PLoS ONE 9.12 (2014): e115147. PMC. Web. 12 Apr. 2017.
http://journals.sagepub.com/doi/abs/10.1177/0883073810375718?journalCode=jcna
Ortiz, Lourdes, et al. “Transcriptional control of the forkhead thyroid transcription factor TTF-2 by thyrotropin, insulin, and insulin-like growth factor I.” Journal of Biological Chemistry 272.37 (1997): 23334-23339.
Quinones, Manuel D., “Effect of Modified Corn Starch Ingestion on Soccer Skills and Physical/Cognitive Performance During a Simulated Soccer Game” (2016). Electronic Thesis and Dissertation Repository. 4056.
Bhattacharya K, Orton RC, Qi X, et al. A novel starch for the treatment of glycogen storage diseases. J Inherit Metab Dis 2007;30:350-7.
http://journals.sagepub.com/doi/abs/10.1177/0883073810375718?journalCode=jcna
Westerterp, Klaas R. “Diet Induced Thermogenesis.” Nutrition & Metabolism 1 (2004): 5. PMC. Web. 13 Apr. 2017.
https://www.ncbi.nlm.nih.gov/pubmed/16002798 – Study on Protein and its effects in reducing hunger

Posted on April 7, 2017August 23, 2022 by Joseph Navarro Certified Precision Nutrition Level 1 Trainer

Podcast Ep12: Fasted Training & IF Tips

Burn It Nutrition Podcast

We dive into Fasted Training &

the Do’s and Don’ts of Intermittent Fasting (IF)

Show notes for Episode #12

On today’s show, We will learn some of the do’s and don’ts of fasting, key mindset shifts that can help you in your fast. As well as diving into fasted training to learn ways to effectively implement it!

This is part 2 of our series on fasting and I am sure we will have more shows on this topic in the future.

I hope you enjoy the show!!

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

01:20 = Maybe it’s time to leave your comfort zone

03:35 = The Practice of Fasting

07:35 = Hunger – a little dose of tough love

10:50 = Don’t Focus on the Clock, Instead get things done!

12:48 = It IS possible to gain weight with IF, Do not Binge!

15:40 = Try not to Overdo it on Coffee during a fast

18:00 = When the fasting window ends, make sure to eat!

19:50 = We dive into Fasted Training

22:30= Key Hormones at play during a Fasted Training

27:20= Address the Fear of Muscle Wasting

33:00= Fasted Training has benefits that go beyond fat burning

35:00 = Consider your goals when deciding to start IF or Fasted training

36:45 = The Perks of being a Fat Adapted Athlete

40:35 = Closing thoughts

Thanks for Listening!

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

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:

Anton S, Leeuwenburgh C. Fasting or caloric restriction for healthy aging. Exp Gerontol.2013;48(10):1003–1005. Accessed June 15, 2016.
Alirexzae M, et al. Short-term fasting induces profound neuronal autophagy. 2010;6(6):702–710. Accessed June 15,2016.
Safdie FM, et al. Fasting and cancer treatment in humans: A case series report. Aging. 2009;1(12):988–1007.
Kerndt, Peter R. et al. “Fasting: The History, Pathophysiology and Complications.” Western Journal of Medicine 137.5 (1982): 379–399. Print.
Alirezaei, Mehrdad et al. “Short-Term Fasting Induces Profound Neuronal Autophagy.” Autophagy 6.6 (2010): 702–710. PMC. Web. 30 Mar. 2017.
Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
Rocha NS, Barbisan LF, de Oliveira MLC, de Camargo JLV. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Teratogenesis, carcinogenesis, and mutagenesis. 2002;22(2):129–138.

Subscribe for free Keto Food Guide