🎧 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! 💪

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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/

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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! 💪

🎧 HIH Episode 7: What The Fork!? - The Status of Nutrition-Related Health in the Modern World | Health Is Hard Podcast

Ready for a wake-up call about the state of nutrition and health in America? In this eye-opening episode, Dr. Matt Eichler dishes out hard truths about our food system, chronic diseases, and the medical approach that's falling short. From the obesity epidemic to the hidden dangers in our everyday foods, Dr. Matt leaves no stone unturned.

Whether you're struggling with weight issues, battling chronic pain, or simply want to optimize your health, this episode is your roadmap through the confusing landscape of modern nutrition. Don't miss Dr. Matt's practical strategies for taking control of your health and revolutionizing your approach to food and fitness. Grab your notebook, prepare to have your mind blown, and join the nutrition revolution – your future self will thank you!

Show Notes:

• (0:00) Introduction and Dr. Matt's background in nutrition and functional medicine
• (3:30) The obesity epidemic: Shocking statistics and health consequences
• (8:45) Chronic diseases: Heart disease, cancer, and diabetes on the rise
• (14:00) The evolution of our food system: From preservation to processed foods
• (20:15) The great fat deception: How sugar became the hidden culprit
• (26:30) The rise of ultra-processed foods and their impact on health
• (32:00) The broken medical system: Why doctors aren't equipped to handle nutrition
• (38:45) The importance of resistance training for metabolic health
• (45:30) Food labeling and the deceptive practices of the food industry
• (51:00) The role of government policies in shaping our food landscape
• (57:15) Personal strategies for navigating the modern food environment
• (1:03:30) The power of whole foods and the "protein first" approach
• (1:09:45) Intermittent fasting and other practical nutrition hacks
• (1:15:00) The importance of sleep and stress management in overall health
• (1:20:30) Closing thoughts on taking responsibility for your health

📚 Don't miss out on Dr. Matt's other resources for even more health-optimizing goodness!

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

🤜🏼 🤛🏼 Element X Personal Transformations

Personalized 1-On-1 Online Fitness Coaching - inquiries hit this quick 5-minute application!

👉🏻 EX-PT Survey

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

🤳 Check out Dr. Matt's personal Instagram @ https://instagram.com/drehealth?igshi...

🍃 Kuribl Premium CBD Products KLINCAL line: drmatteichler.kuribl.com

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🎧 Episode 6: Food Moves: Nourishing Your Joints for Nimble Living | Health Is Hard Podcast

Ready to transform your creaky joints into well-oiled machines? In this eye-opening episode, Dr. Matt Eichler serves up a feast of knowledge on joint health, using vivid analogies that'll forever change how you view your body.

He decided to just record the audio version of a current ebook that he includes as a bonus add on to his book “Empower’d Movement - A Chiropractor’s Strategy For Not Needing One” and make it a podcast episode.

From debunking supplement myths to exposing the dangers of quick-fix painkillers, Dr. Matt offers practical, holistic solutions for keeping your joints juicy and movements smooth. Whether you're a weekend warrior or simply aiming to age gracefully, this episode is your roadmap to a more nimble you. Don't miss out on Dr. Matt's game-changing insights and be sure to check out our sponsors for tools to jumpstart your joint health journey. Grab your bone broth, lace up your sneakers, and join the revolution – your joints will thank you!

Show Notes:

- Introduction to the "Food Moves" concept and the importance of nutrition for joint health

- Overview of joint anatomy and function, including cartilage, synovial fluid, and bone composition

- The crucial role of movement in joint nutrition and health

- Detailed breakdown of key nutrients for joint health, including collagen, omega-3 fatty acids, and antioxidants

- Discussion of recommended dietary allowances (RDAs) vs. optimal nutrient intakes

- Exploration of potential dangers associated with NSAIDs and acetaminophen use for joint pain

- The story of "Sarah's Knees" - a cautionary tale about relying on pain medication instead of addressing root causes

- Introduction to the "Elementz of Strength" program and its "Bands and Bodyweight" alternative

- Overview of top-selling fitness programs and their common components

- Tips for promoting a fitness program without a large social media following

- Discussion of controversial "inflammatory" foods and the importance of context in nutrition

- Recommendations for supplements that support joint health, including dosages and potential benefits

- List of reputable nutrition and fitness experts to follow on social media for continued learning

- Emphasis on the holistic approach to joint health, combining proper nutrition, intelligent movement, and lifestyle factors

📚 Don't miss out on Dr. Matt's "Food Moves" e-book for even more joint-nourishing goodness!

It’s currently only available in the add-on bundle of 👉🏻 The EMPOWER’D MOVEMENT ebook & mobility program!

👉🏻 https://drehealth.me/

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Personalized 1-On-1 Online Fitness Coaching - inquiries hit this quick 5-minute application!

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🎧 Episode 5: Sitting Kills, Moving Heals: Dr. Matt's Battle Cry Against Seden-Terrorism | Health Is Hard Podcast

Buckle up, couch potatoes! In this eye-opening episode, Dr. Matt Eichler declares war on our sitting habits and unveils his secret weapon: the PULSE protocol. Get ready for a wake-up call as Dr. Matt drops mind-blowing stats on how our butts-in-chairs lifestyle is wreaking more havoc than a bull in a china shop – possibly even worse than smoking (yikes!).

Dr. Matt introduces his new book, "Empowered Movement," and breaks down the PULSE protocol like a boss: Pinpoint, Unlock, Stabilize/Strengthen, and Empower/Train. It's like CrossFit for your mobility, minus the risk of ending up in gym fail compilations. From thoracic spine routines that'll make you feel like a well-oiled machine to "G-Habits" that'll have you defying gravity like a superhero, this episode is packed with practical tips to transform you from a creaky office chair to a well-tuned human.

But wait, there's more! Dr. Matt spills the tea on why passive therapies alone won't cut it and why consistent, intelligent movement is the key to unlocking your body's potential. Whether you're a desk jockey with a case of "tech neck" or a weekend warrior battling the dreaded "dad bod," this episode will light a fire under your sedentary behind and inspire you to take control of your health. So, grab your standing desk (or improvise with an ironing board) and get ready to join the movement revolution!

📕📚Snag the EMPOWER’D MOVEMENT ebook & mobility program!

👉🏻 https://drehealth.me/

🤜🏼🤛🏼 Element X Personal Transformations

Personalized 1-On-1 Online Fitness Coaching - inquiries hit this quick 5-minute application!

👉🏻 EX-PT Survey

💊 Legion Athletics Nutrition Supplements

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

🤳 Check out Dr. Matt's personal Instagram @ https://instagram.com/drehealth?igshi...

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Ep. 4: Pain, Posture, and MOBILITY - Connecting Dots To Enhance Your Physical Well Being | Health Is Hard Podcast

In this episode, Dr. Matt delves into the intricate relationship between pain, posture, and mobility, offering invaluable insights to help listeners optimize their physical well-being. He explores the complexities of pain perception, discussing how the brain interprets nociceptive signals and how various factors, such as stress and fear avoidance, can contribute to chronic pain.

Dr. Matt challenges common misconceptions about static posture, emphasizing that posture is a dynamic phase of movement and that proper mobility and stability are essential for optimal function. He introduces the concept of proprioception, the body's "sixth sense," and explains how it plays a crucial role in coordinating movement, enhancing the other five senses, and maintaining overall health.

Show Notes:

- Introduction to the interconnectedness of pain, posture, and mobility

- Understanding pain perception and the role of nociceptors, mechanoreceptors, and proprioceptors

- The impact of chronic pain on proprioception and movement

- Addressing pain through a combination of bottom-up (hardware) and top-down (software) approaches

- The importance of graded exposure and overcoming fear avoidance in pain management

- Debunking the myth of static posture and emphasizing posture as a phase of movement

- The relationship between inflammation, muscle and joint stiffness, and decreased proprioception

- Optimizing movement through the joint-by-joint approach and the six fundamental human movement patterns

- Practical tips for improving mobility, reducing pain, and enhancing physical performance, including body maintenance, targeted stretching, and strength training

🤸 FREE 40+Page Mobility Guide: www.elementxhfc.com

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💻 Dr. Matt’s Blog

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Ep. 3: Muscle Matters | Health Is Hard Podcast

In this episode, Dr. Matt advocates for the importance of resistance training and building muscle mass for overall health and longevity. He dispels common myths and misconceptions surrounding strength training, particularly among women, and emphasizes the numerous benefits of maintaining robust, functional muscle tissue.

Dr. Matt explores the physiological mechanisms behind the positive effects of strength training, including improved metabolism, better blood sugar regulation, enhanced hormone balance, and increased bone density. He also delves into the mental and emotional benefits, such as developing a growth mindset, building confidence, and fostering resilience.

Throughout the episode, Dr. Matt provides practical insights and actionable tips for incorporating resistance training into one's lifestyle, regardless of age or fitness level. He stresses the importance of intelligent, balanced, and sustainable training practices, and encourages listeners to prioritize their health by investing in their strength and muscle mass. By the end of this engaging and informative episode, you'll be inspired to hit the weights and start building a stronger, healthier, and more resilient version of yourself.

Show Notes:

- Introduction to the benefits of muscle mass and strength training

- Dispelling the "safety excuse" and the importance of strength training over cardio

- How muscle mass contributes to a healthy, robust metabolism

- The role of strength training in hormone balance, including insulin, testosterone, and myokines

- Strength training as a protective measure against injury and a means to improve mobility

- The importance of resistance training for women, especially post-menopause and postpartum

- The aesthetic benefits of muscle mass and its impact on body composition

- How strength training fosters a growth mindset and mental resilience

- The long-term benefits of maintaining muscle mass, including decreased risk of chronic diseases and increased longevity

- Practical tips for incorporating resistance training into your lifestyle and prioritizing your health

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Personalized 1-On-1 Online Fitness Coaching - inquiries hit this quick 5-minute application!

👉🏻 EX-PT Survey

🤳Check out Dr. Matt's personal Instagram @ https://instagram.com/drehealth?igshi...

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