🎧 HIH Episode 10: Dr. Matt’s 5 Golden Rules of Nutrition and The CC-S-Pish Diet | Health Is Hard Podcast

Ready to cut through the nutrition noise and find a sustainable approach that actually works? In this comprehensive episode, Dr. Matt introduces the CCSPish Diet (Calorie Conscious, Supplemented, Paleo-ish) - a sustainable approach to nutrition that balances effectiveness with real-world practicality. From breaking down the five golden rules of nutrition to exposing common food marketing traps, Dr. Matt delivers a value-packed episode on sustainable healthy eating.

Whether you're tired of yo-yo dieting, confused by conflicting nutrition advice, or simply want to build better eating habits, this episode is your blueprint for lasting change. Learn why perfection isn't the goal and how to navigate the modern food landscape while staying true to your health goals.

Show Notes (Time-stamps are estimated)

• (2:00) Setting up the topic: The CCSPish Diet and nutrition fundamentals
• (4:30) Disclaimer about perfection and the evolving nutrition landscape
• (9:15) Golden Rule #1: You gotta know what you're eating
• (13:00) Understanding calories and common underestimation
• (19:00) Building awareness and tracking strategies
• (23:45) Marketing traps and health halos
• (28:00) Golden Rule #2: Eat to live, don't live to eat
• (31:15) Golden Rule #3: Eat food, not too much, mostly protein
• (34:30) Foods to eat liberally: vegetables, proteins, healthy fats
• (39:45) Foods to eat in moderation: starchy vegetables, grains, legumes
• (45:00) Foods to minimize: processed foods, refined sugars
• (49:15) Golden Rule #4: Control what you can control
• (52:30) The 80/20 principle and SMART goals
• (56:45) Golden Rule #5: Commit, anticipate setbacks and persist
• (1:00:00) Strategies for holidays and social eating
• (1:04:15) The "Neurotic Bodybuilder for a Month" protocol
• (1:07:30) Final disclaimer and closing

If you enjoyed this episode, please leave a 5-star review! Your feedback helps us reach more people who are looking to cut through the nutrition noise and build sustainable health habits.

Thanks for being part of our mission to make health a little less hard! 💪

📚 Access Dr. Matt's resources!

👉🏻 Element X Personal Transformations Online Health & Fitness Coaching

💪 EMPOWER'D MOVEMENT: A Chiropractor’s Strategy For Not Needing One - Ebook & Mobility Program

💊 Legion Athletics Nutrition Supplements 20% off first order + double loyalty points on subsequent orders: https://legionathletics.rfrl.co/4rrg7

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🎧 HIH Ep. 9: Fat Loss Nutrition Part 2 - Micronutrients, Metabolism, & The Ideal Diet | Health Is Hard Podcast

In this conversational nutrition masterclass continuation, Dr. Matt breaks down the complex world of micronutrients, demystifies metabolism, and reveals his approach to optimal nutrition. Bare with him as he is periodically reading from some of his nutrition guides and e-books that he has put together for patients and clients. From electrolytes to hormones, you'll learn how to leverage nutrition for better health, body composition, and performance!

Show Notes - Timestamps are approximate

• (0:00) Introduction and recap of macronutrients from Episode 8
• (3:45) Understanding micronutrients: vitamins, minerals, and antioxidants
• (8:30) The micronutrient crisis in developed countries
• (14:15) Deep dive into electrolytes and hydration
• (20:00) The salt paradox: Why sodium isn't the enemy
• (26:30) Breaking down metabolism components
• (32:15) Metabolic adaptation and the setpoint theory
• (38:45) Key hormones affecting body composition
• (45:30) Understanding insulin's dual role
• (51:00) The truth about growth hormone and cortisol
• (57:15) Dr. Matt's "CCSPish" diet approach explained
• (1:03:30) Supplement deep dive: What you actually need
• (1:09:45) Dr. Rhonda Patrick's supplement routine
• (1:15:00) Dr. Andrew Huberman's supplement routine
• (1:20:30) The five golden rules of nutrition

📚 Don't miss out on Dr. Matt's other resources:

👉🏻 Check out Dr. Matt's BOOK! EMPOWER'D MOVEMENT ebook & mobility program: https://drehealth.me/

🤜🏼🤛🏼 Element X Personal Transformations - 1-On-1 Online Fitness Coaching: [Application Link]

💊 Legion Athletics Supplements - 20% off first order (code: DRE): [Legion Link]

🤳 Follow Dr. Matt on Instagram @drehealth

💻 Dr. Matt's Blog: http://www.drmatteichler.com

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Stay tuned for the next episode where we'll dive even deeper into Dr. Matt's optimal nutrition approach! 💪

🎧 HIH Episode 8: What The Fork!? - Nutrition 101: Understanding Macronutrients | Health Is Hard Podcast

Ready to master the fundamentals of nutrition? In this comprehensive episode, Dr. Matt breaks down the essential building blocks of nutrition in a way that's both digestible and actionable. Whether you're a fitness enthusiast or just starting your health journey, this episode will give you more nutrition knowledge than most physicians have!

Show Notes - *Timestamps are approximate*

• (0:00) Introduction and preview of the nutrition masterclass series
• (3:45) Why body composition is the foundation of health
• (8:30) Understanding energy balance and calories
• (14:15) The truth about body fat percentages for men and women
• (20:00) Calories in vs. calories out: Why it's more complex than you think
• (26:30) Breaking down your Total Daily Energy Expenditure (TDEE)
• (32:15) Protein: The king of macronutrients and essential amino acids
• (38:45) Understanding leucine and muscle protein synthesis
• (45:30) The importance of glycine and collagen
• (51:00) Glutamine and methionine: Often overlooked amino acids
• (57:15) Carbohydrates: Simple vs. complex and the glycemic index
• (1:03:30) The truth about fiber and its benefits
• (1:09:45) Fats: Essential fatty acids and omega ratios
• (1:15:00) MCTs vs. LCTs and cooking with different oils
• (1:20:30) Alcohol: The forgotten macronutrient and its effects

📚 Don't miss out on Dr. Matt's other resources:

👉🏻 The EMPOWER'D MOVEMENT ebook & mobility program: https://drehealth.me/

🤜🏼🤛🏼 Element X Personal Transformations - 1-On-1 Online Fitness Coaching: [Application Link]

💊 Legion Athletics Supplements - 20% off first order (code: DRE): [Legion Link]

🤳 Follow Dr. Matt on Instagram @drehealth

💻 Dr. Matt's Blog: http://www.drmatteichler.com

Stay tuned for the next episode where we'll dive into micronutrients and the complexities of fat loss! 💪