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Podcast Ep5: History of Exercise & National Health

Burn It Nutrition Podcast

The History of Exercise & Training Methods

Plus Where our Health Ranked as a Nation

 

 Show notes for Episode #5

On today’s show, we take a tour through the ages to see the progression of how our ancestors worked out for their summer body,

Learning their own training methods and finding ways to implement them into our lifestyle.

We also go into the recent 2016 study that ranked the health of the children of 50 countries around the world, you may be surprised by where we stand.

I also go over a recipe that allows you to have a version of those savory mashed potatoes we all love and grew up with.

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

01:23 = Learning from our Past

02:40 = We begin the tour through the History of Exercise

05:50 = Fast forward into an agrarian society

07:00 = The Empires Prepare for Battle

10:50 = The Middle Ages

12:15 = The Spaniard

13:10 = The rise of the Industrial Revolution

14:10 = Enter the Modern Era & a Spotlight into one of the Greats

20:50 = Breakdown of the Training in 5th Stage Keto

25:20 = The Results of the new Study are in!

32:40 = Recipe for the day! we got Buttered Steak & Cauliflower Mash

35:21 = 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:

  • Anderson, J.K. (1985). Hunting in the Ancient World. Berkeley, CA: University of California Press.
  • Garnsey, P. (1999). Food and Society in Classical Antiquity. New York: Cambridge University Press.
  • Link to the Study Referenced in this episode
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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 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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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!

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7 Strategies to Upgrade your Cheat Meals

7 strategies to upgrade your cheat meals

7  Strategies to upgrade your Cheat Meals

We all have our weight loss goals and it’s important to work towards them every day. But let’s be honest, an impressive body transformation won’t happen overnight. It will take months of healthy lower carb choices to see drastic changes in body composition, but this doesn’t mean you must put your life on hold.

 

Here are 7 strategies that will help reduce the negative side effects of cheat meals.

Allowing you to enjoy those forbidden foods with your friends and family and have a better social life.

 

Before we dive into the strategic methods, we need to clarify the term

“Cheat Meal”

I prefer to call it a “Treat Meal” or even better a “Carb-up Meal”. The term “Cheat” gives it a negative overtone that makes you feel like you’re doing something bad, which you’re not.

Carb-up meals can be very beneficial on a weight loss journey. They can help rev-up your metabolism and get you past those plateaus by shocking your system.

They can help keep healthy levels of important hormones like leptin, which is the hormone that tells your brain when it’s full. (1)

Carb-up meals will also help keep you motivated and on track to see long-term weight loss. Knowing you have a Treat meal coming up will make it easier to stick to the plan in the days in between.

Any weight loss seen will only be long-term if the diet used becomes a lifestyle. That’s why it’s helpful to include carb-up meals into your Low-carb/Ketogenic diets.

 

let’s dive into the strategic methods to implement for a Smart Cheat meal

Strategy 1: Intermittent fasting

IF or Intermittent Fasting is a key strategy that has numerous health benefits that go far beyond weight loss. (2)(3) It is safe and can feel like a walk in the park when done correctly. IF allows you to save the majority of your daily calories for the much-anticipated cheat meal, and you do this by fasting in the morning.

MCT oilDo this the smart way by having a cup of coffee with a tablespoon of MCT oil for breakfast. MCT or Medium-chain triglyceride is a healthy fat found in coconuts. It is a shorter-chain fat that by-passes the digestive system and goes straight to the liver where it is converted into Ketones. You can find a great brand on the recommendations page of the Burn it Nutrition website. MCT will help increase your cognitive ability and blunt your hunger for hours. You want to try and fast for most of the day, but if your treat meal happens to be a late dinner, then have your workout and after that’s done, have a very light meal. Maybe make yourself a small chicken salad or a Protein shake with MCT oil.

Strategy 2: Fasted Training before your Cheat meal

Earn your CarbsThis is one of the most crucial strategies to implement. When you train fasted, especially with higher intensity exercises, you force your body to tap into its stored energy and deplete muscle glycogen. Glycogen is a stored form of glucose which comes from the breakdown of carbohydrate. Depleting your muscular glycogen before a carb-up meal with a fasted workout frees up room for the carbs that will be consumed later. Consuming a higher carb meal with full glycogen stores will cause excess glucose to be stored as fat. (4) Ideally, its best to do your fasted workout right before the carb-up meal to increase muscle growth, but if that’s not possible, then at least make sure it’s done sometime before the treat meal.

Strategy 3: Key Supplements to take

There are certain supplements that will give you the upper hand by reducing the negative side effects of higher carb cheat meals. One key supplement to take before your fasted training is BCAA or Branch Chain Amino Acids. This supplement helps provide the body with a good supply of amino acids that initiate protein synthesis and prevent muscle breakdown. Another helpful supplement is Chromium Picolinate, taking this will help the metabolic process that shuttles the glucose in carbs into the cells mitochondria to be used for energy. Turmeric Curcumin and Omega-3 fish oils are also key supplements to take with a Carb-up meal to help fight inflammation. Here are some great brands for the supplements I have mentioned. Also, make sure to check with your doctor before adding any supplements to your list.

Strategy 4: Save carbs for the end and make them good carbs

You want to save most of your calories especially the carbs for the end of the day. This will reduce the cravings that come from carbs and allow you to use less of your willpower during the day. (5) It’s also important to understand that if you are severally over weight, then you probably will have some form of insulin resistance so try to find healthy carbohydrates to eat on a carb-up day. You want to pick real whole food carbs that have micronutrients that can nourish the body. Don’t go straight for the junk food full of empty calories. Yes, this is a “cheat meal” but it’s best to still be smart about your choices. Go for some white rice, quinoa, sweet potato fries or even mashed potatoes. Try to stay away from pure sugar or highly processed junk food and sugary drinks. Once you have hit your weight loss goals and have healed your metabolism is when it would be ok to go for full on cheat meals, where you eat anything you want. When thing to note, when you raise the levels of carbs for your cheat meal, you also have to lower the dietary fat.

Strategy 5: Slow Down while eating

Family BBQ CheersTake your time and savor every bite! You have been anticipating this meal for some time, so slow down and enjoy the delightful pleasures of being alive. Startup interesting conversation with your dinner guest and use them as small breaks to your feasting. Slowing down the pace of how you eat should allow your brain to catch up with your stomach and get the signals that you are getting full and should stop eating. Try to be aware of changes in how you feel while eating these different foods. Make a mental note on how your energy and mood changes. Many will notice that they don’t feel as good as when they first sat down to eat. Use this as a reminder next time you are fighting an urge to have an uncontrolled cheat meal.   

 

Strategy 6: Don’t confuse “Treat meals” with binging.

It’s important to remember that there is a big difference between a “Treat meal” and full blown binge eating. It’s ok to allow yourself to enjoy one meal and have some of those forbidden foods but don’t make it into a “Cheat day”. You don’t want to have extremely excess amounts of calories in one day, it could really set you back. The reason the 1st strategy (IF) is so key, is that it makes excessive over eating very hard to do in one sitting. Fasting most of the day should give you a big enough buffer in calories to enjoy a very satisfying meal without feeling like you left the table hungry.

Strategy 7: Fast the next morning and get back on track

Skip breakfast the morning after by fasting with the use of MCT coffee. This will help give your body some time to cleanse from the previous night’s choices. Also, make sure you get back on track the very next day, this is the most important strategy of them all. Many people get derailed off their low-carb or ketogenic diet because they tried Carb-up meals before they were ready. You have to get control of your cravings by staying on track for enough time that you give your body a chance to heal at a cellular level. Ideally, you should avoid higher carb meals until you have become fat-adapted. Once your fat adapted you raise the digestive enzymes in the body to better use fat as a fuel. A fat-adapted body has the enzymatic process in place to easily switch back to using fat as fuel the very next day. It takes several days of eating high-carb to shift out of being fat adapted so it’s smart to just put in the effort at the start of your journey and upgrade your metabolism.

burn it nutrition Fat burning Machine

Using carb-up meals is a great tool for a weight loss journey but I would not recommend them for people who are using Low-carb/Ketogenic diets to treat health issues like Cancer, Diabetes, Alzheimer’s & Epilepsy. (6)(7) It is best that they work with their doctors and stay on track with their diet for longer periods to give them the best chances in fighting their own personal health battles.

The holidays are just around the corner, consider using these strategies on your “Cheat Meals” and allow yourself to indulge the smart way.

Perfection is an uncommon road to success, real progress will be seen when you apply consistency towards your goals. Stay on track for most of your days so that when you do “cheat”, you earned it and you won’t feel bad.

Get a step-by-step guide that gives you the strategic methods I used to drop 60lbs of pure fat in 7months with the use of 5th Stage Keto.

Learn More!

References:

  1. Enriori PJ et al “Leptin Resistance and Obesity” Obesity (2006) 14, 254S–258S; doi: 10.1038/oby.2006.319.
  2. Alirexzae M, et al. “Short-term fasting induces profound neuronal autophagy.” 2010;6(6):702–710. Accessed June 15,2016.
  3. Safdie FM, et al. “Fasting and cancer treatment in humans: A case series report.” 2009;1(12):988–1007.
  4. Buyken AE, Flood V, Empson M, et al. “Carbohydrate nutrition and inflammatory disease mortality in older adults.” Am J Clin Nutr. 2010
  5. Sofer S1 et al “Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.” Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7.
  6. Boling CL, Westman EC, Yancy WS, Jr. “Carbohydrate-restricted diets for obesity and related diseases: An update.” Curr Atheroscl Rep. 2008;11(6):462-469.
  7. Westman EC, Mavropoulos J, Yancy WS Jr., Volek JS. “A review of low-carbohydrate ketogenic diets.” Curr Atheroscl 2003;5(6:476-483.