All Episodes

😲How we all are being manipulated into eating more: from plate and glass sizes, to deals and 🍿popcorn bucket size, to check outs and order of food at your work cafeteria.

Avoiding 😇"Healthy Halos": how vegan, organic, all natural, high-protein and other buzz words make you eat worse not better.

Smart People - Bad Food Choices. How our brain's 🧠 shortcuts make us choose bad food.

Nutritionist's favorite nutrient-dense foods for great long-term health, supercharged performance, mental and hormonal health and no hunger!

2 Pillars of a Balanced Diet: eating every nutrient you need for health.

🥦Fiber Focus: how a nutritionist feeds the gut for optimal physical and mental health. Simple foods, my daily meal plan for 40+ grams of fiber.

Fat Essentials: fatty foods everyone needs to eat for brain and heart health, to prevent overeating and support healthy eyesight!

NO MORE FOOD CONFUSION. Applied Nutrition: eating enough protein by science as omnivore or a plant-based eater.

What Nutritionist Tracks: what nutrition goals I'm hitting daily to eat all the healthy stuff we need to thrive!

How Dave stopped craving crappy carbs - sweets, bread and pasta for dinner. Smart carbs are the answer! Not keto.

3 reasons why our eating habits are 🤯f*cked and what to do when you can't stop stress-eating.

🌞High productivity breakfast. How Alex became a morning person.

5-minute daily planning routine that helps busy people change their eating habits CONSISTENTLY.

Headaches while fasting? Light-headed working out? Hard to focus? An athlete? Into sauna? Into fasting? Clean eater? - 🧂EAT SALT and drink salty water. Less isn't better.

How I stopped making bad food decisions for dinner. Sleep, health, energy levels and productivity skyrocketed!

🤪🍷Hangover hydration and foods to recover fast. How I self-coached myself to never have a binge weekend again.

Good Yogurt VS Bad Yogurt. Ingredients to look for and avoid. NO ADDED SUGAR hoax.

🥗Veg you shouldn't waste your money 💰 on! Stop buying salad mixes!

🍽7 habits of highly-effective eaters. How Ana and 100+ of my clients stopped overeating.

🍕How I stopped late night eating and why you keep doing it even though you want to stop.

Healthy Made Umami: my secret sauce to make boring healthy ingredients taste like a 5-star restaurant dinner. No extra cooking skills required!

🥐Hit your protein target for breakfast to feel less hungry the whole day and do your best work! My top tips. Yogurt and oatmeal aren't good enough.

🥩Steak or Chicken Livers? Super-duper nutrient-dense protein - health amplifier. Not all protein created equal!

🍏Whole Foods First - science says. Not keto, vegan or paleo. Bread and breakfast cereals? Also junk food.

🌄Hiking this weekend? What nutritionist packed for a 25k hike to recover and feel amazing the next day. Athletic performance: don't overdo fasting.

Most nutrient-dense food groups and how a nutritionist eats them daily and weekly: for long-term focused people. Longevity, health, looks and performance.

💧Always thirsty? Hydration 101: sodium-potassium balance. How not end up dehydrated drinking all the water.

💪 Into muscles? Here are a few less-known biohacks that according to neuroscience research help you to maximize your results. From cold and hot to in-between sets flexing.

Burn Fat Build Muscle for Plant-Based Women in their 40s. Common mistakes and solutions.

RESULTS: Identity - Habits - Consistency. 2 questions to ask yourself to stop yo-yo habits and finally stick with it.

🥶How to use cold showers for fat loss, neuroscience. Shiver more!

🔥Becoming a calorie-burning machine: burn 800-2500 calories more using neuroscience!

📝Results Made Effortless: how to plan better to stop failing at healthy eating and exercise habits

🥐A better breakfast for all the sitting jobs - hunger-free, mentally sharp and fit for life. Toasts with orange juice or bagel with coffee are a total disaster!

🤯Burnout Prevention and Overwhelm Management: what to do when you feel like you have no gas in the tank and no time to take a deep breath.

Healthy Habits: this week make it EASY for yourself to succeed. Here's what I do as a coach.

How I ate all healthy food and gained weight. Sneaky healthy calories and choosing the right kind of yogurt to troubleshoot.

How I failed at fat loss exercising MORE. When more isn't better and 3 tools to fix your workouts for fat loss.

🔥🎯Foods for Motivation! Eat MORE Dopamine for breakfast🍳! Plant-based beware!

Groth Hormone Optimized - leaner, fitter, stronger, younger: when to eat, intermittent fasting, saunas, sugary foods and sleep, training adn warm-ups.

NEW NORMAL for your NUTRITION HABITS to pull 3 levers of eating, when-what-how-much to eat, to keep the results of better health and fitness for life!

🥴Binge watched, ate and drank this weekend? It's like some demon takes over each Friday night till Monday morning? Here's why it happens and how to fix it. Type A overachievers' mistake.

❓❓❓3-question method to build iron consistency. Stop watching the scales or your bank account - get obsessed with consistency and results will take care of themselves.

Hunger-Killing Amino Acid. Eat this if you are ALWAYS HUNGRY. Especially when plant-based.

Hunger-Free by Science. Walnut: a special nut! How walnuts trigger our satiety and keep us fit and useful.

My lean kitchen makeover routine that made healthy and lean eating habits a no-brainer - or how I stopped overeating for good.

🔥Advanced Fat Loss Science: 2 Nutrients Essential for Fat Loss. Are you getting them?

💪🏻Muscle-Building Minerals: skip these and you will build no muscle. It's not just the protein.

The most important practice of a normal eater that I've become after years or good/bad food labeling and overeating for emotional balance.

HABITS: 4-step process to install good habits. Triggers, friction, rewards and repetition. Willpower and Motivation are LITERALLY for losers.

🏆Making Good Habits Stick Faster. REWARDS. We've been doing it all wrong!

💡Motivation and Willpower aren't what people with great habits have! Instead they are VERY GOOD AT THIS.

My Top 5 Food Habits for more energy and less decisions. Lean Performance Nutrition on Autopilot! Think less - Eat better!

🍫How I learned to eat just one piece of chocolate and how it changed my life.

Lean Habits: measuring calorie-dense foods. Clean eating but not seeing progress?

Your 🌟Golden Behaviors🌟: long-term change and health results without willpower. Making the change EASY.

3 Simple Meal Adjustments to Move the Weight Loss Needle Forward. Do the simple stuff first!

3X3 Daily Planning: get back to your focus, attention and getting things done.

😴80/20 of Sleep Practices: science-backed foundation that gives you most of the benefits without complicating your life.

Breathing as a Tool: be less anxious, jittery before an important presentation or a date; alert, awake and focused, ready for work without caffeine, smart drugs and energy drinks.

How much more you could accomplish if you master your morning routine according to neuroscience and human high-performace habits?

Second-Order Thinking: practical exercise to think better for long-term results instead of this-second satisfaction.

Dark Sides of Keto, Intermittent Fasting and Free-From Diets. There’s a better approach to weight loss, and it’s not the latest diet. My Zoom chat with women body transformation coach Maverick Willett.

💡Night-light routine of a high performer. Sunset walks, blue light, overhead lights and time of bright lights. And how not to kill your motivation looking at bright light at the wrong time.

☕Timing of Caffeine: morning coffee delay, the time to stop - get more productive with less coffee, sleep better at night, feel fresh in the morning.

☀️How to use morning light, cold showers and sauna to get up early, go to bed on time, to feel awake, alert and focused in the morning and sleepy at night.

Diet for weight loss, Exercise for health. Ancestral diets and lifestyle for modern health and effective weight loss. A chat with Professor Pontzer – “New Research Blows The Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy”

Hypothyroid weight gain: Don't rush to medicate. Food solution, the first thing to add to your diet.

🍕What's GOOD about this BAD habit? Coaching Method: breaking unwanted habits.

🔥BURN🔥 Book Takeaways: exercise isn't for weight loss, we can't burn more energy, what paleo diets actually are, best foods for long-term easy fat loss.

3X3 Ideal body weight and optimal performance nutrition routine I use with all of my clients.

Embrace the suck with science! Not feeling like it? Exercise, eating healthier, working on sales calls? Feels incredibly hard? GOOD!

♂️Midsection problem? The solution: it's not about genes, nationality, age, calories or crunches.

The healthiest foods, the best macros, the best diet for humans and our planet - what all scientists-experts agree on.

"Smart" substitutions for guilty pleasures - my secret to six-pack abs 365 days a year!

It's time to change habits - eating, exercise, lifestyle. THE BEST self-coaching strategy VS diet and workout plans.

What's missing in your Kefir Yogurt: maximizing gut health.

Making hard easy: use your environment NOT your willpower to help you build healthy habits.

One hack I use to stay hunger-less when losing body fat. Might increase mental performance.

How I quit dieting and got into the best shape of my life. And stayed there through the pandemic.

Interview with Kylie Gates: the "secrets" of keeping a superfit 30-year-old body at any age, and world-class Les Mills programs, helping you to look like an athlete without having to train like one!

Ideal weight and great athletic performance through gut health: 3 pillars of gut health. Colorful fiber, pre and probiotics in foods simplified.

Better sleep, better mood, more focused and alert for work. A simple walking practice.

Trying to willpower your way to eating chips in moderation? Never gonna happen! Protein for weight loss, and when I realised OMAD wasn't working for me.

Different fasts for different people and goals. What's best for me?

How do you know if intermittent fasting is for you? Should you do it?

Exercise for people who value time with Dr Martin Gibala: the science of High Intensity Interval Training (HIIT) for more health, better fitness, athletic performance and better looks.

Protein against Flab and Skinny-fat: tone up, muscle up, live long and prosper! Plant-based protein is worse.

💊Advanced supplementation: make your supplements work better. ☕Coffee drinkers, 🌱plant-based, into ⏰fasting - pay attention!

💊Supplements that work. Interview with Douglas Giampapa: what makes a better supplement and how HealthyCell wants to help you realize your full potential via one-of-a-kind cell nutrition technology.

Different fasts for health and weight loss. ❌🍽️The fasting trap - more isn't better.

♀️Intermittent Fasting for Women: from millennials to menopause. How to keep our hormones happy improving our health and weight.

🍽️💪FAST THIS WAY BOOK: Fasting for athlete's gains: trainig, building muscles and recovery. Do's and Don'ts. Do supplements break my fast⁉️

How Noel Andrews, a recent digital nomad, has been transforming his strength, fitness, nutrition before/through/beyond pandemic with his unique data-driven, highly mindful and personalized approach and tools – from trackers, to the science of habits

🎬🎧📝A creator? Tune in to my chat with Haylee Kalani, a business coach for creators, to learn how to ensure consistent great quality of your content, that brings customers and “Hell Yeah!” opportunities!

🚗Fat Burning Vitamin - caloric deficit for fat loss is necessary but not sufficient. From skinny fat to fat-burning machine.

🥊3 final punches that send your fat loss progress into ultimate knockout. Or fat loss the dumb way - no sleep, diets and chronic cardio.

🦠Gut microbiome – the missing link between environment, our body and our mind. A re-discovered translator of our outer environment into inner-world's signals, that change our physical health, influence our decisions, and co-create our emotions.

Nutritionist Eats: My whole eating and supplement routine for the last 8 months, getting into the best shape of my life (33) - physically, mentally, emotionally.

From Keto to Fat Loss: the reason why you can't 🔥burn off🔥 all that fat in your diet and on your body.