Nutrition Nugget: C vs I

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02/11/22 • 7 min

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about C vs I. This became a "thing" on social media towards the end of 2021. Do you know what it is? As Jenn explains it, they aren't as diametrically opposed as we think but both choices come with additional considerations. Listen in, this might just be a life-changing few minutes! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
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Previous Episode

Matters of the Heart...And Metabolism (feat. Dr. Philip Ovadia)

To honor Heart Health Month, Jenn sat down with Dr. Philip Ovadia. He's a cardiothoracic surgeon who learned, the hard way, that everything he was taught about nutrition growing up and in med school was wrong, and was the leading cause of patients ending up on his operating table. He's now helping people transform their health through lifestyle. He believes that 90% of his surgical patients could have prevented the need to see him! Debunking common heart health myths, outline what we want to request from our doctor and more, this year's February heart health episode is not to be missed!

Outline:

Welcome back & intro today's topic
Meet Dr. Philip Ovadia
Dr. Ovadia's story - growing up obese, eventually learning new information, removed 100lb from his own body & shifting what his medical practice looked like
"Meds will never make you better" & how to navigate doctor recommendations with what we're learning
Myths & misconception around heart health
- The food pyramid
- Saturated fat is the cause of heart disease
- LDL & statin drugs, cholesterol is the singular cause of heart disease
Why we're not talking about the biggest red flags for heart health?
How much med school taught about lifestyle or nutrition
Defining metabolic health
What happens int he body when people become metabolically unhealthy
The connection between metabolic health and cardiovascular disease
The role of genetics & family history vs lifestyle
Oils vs natural fats vs seed oils
Processed foods & diet plans vs health supportive eating
The role of sleep & stress in metabolic health
Indicators & way to measure/monitor our metabolic health
- Waist circumference
- Blood pressure
- Fasting Blood Glucose
- HDL Cholesterol
- Triglycerides
Normal/acceptable ranges vs what we really want to see
- Add a fasting insulin test
How do we get our doctors to do the extra labs?
- Ex. CRP
- How to respectfully push back on our doctors
A key learning since Dr. Ovadia's book was published
- Blood clotting & inflammation

Links:
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Connect with us! FB Page & Private FB Group & Jenn's Instagram
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Dr. Ovadia on IG, FB, Twitter & Website
Quotes:
"The types of food we eat might be more important than the amount of food we eat." – Dr. Philip Ovadia
"Meds will not make us better." – Dr. Philip Ovadia
"Our healthcare system is geared toward taking care of sick people...not keeping them healthy." – Dr. Philip Ovadia
"For most illnesses, it's the same root cause...it's metabolic health." – Dr. Philip Ovadia
"88% of adults in the US are not metabolically healthy." – Dr. Philip Ovadia
"Metabolic health, insulin resistance, is clearly a much more significant risk factor for heart disease than LDL cholesterol is." – Dr. Philip Ovadia
"Lifestyle related illness and disease also means very preventable disease." – Jenn Trepeck

Next Episode

Metabolic Rehab

Whether it's a diagnosis or a gut feeling, most of us know when our metabolism isn't functioning optimally. We gain weight, we feel like no matter what we do it's not "working" and that's just the beginning! Jumping off of last week's episode where Dr. Philip Ovadia connected our heart health to our metabolic health, Jenn's talking us through how to rehabilitate our metabolisms. Best news? We're NOT DOOMED!!! From a brief self assessment and lab tests we might want, to what we do to repair and rebuild our metabolisms then how we know when we're "there" this episode is not to be missed!

Outline:

Welcome back & meet Ronnie
Intro to today's topic
Understanding metabolism
- Defining metabolism
- Basal Metabolic Rate (BMR) & Resting Metabolic Rate (RMR)
  - What influences it
- Weight set-point
BMI
Assessing our own metabolic health
Causes & blood-work markers, hormone panels
Your metabolism is not fixed
How to rehab your metabolism
- Muscle
  - The cardio "guidelines"
  - Improving insulin sensitivity
- Eating enough
  - The grocery store checkout analogy
  - Macronutrients
  - Micronutrients
- Supplementation
  - Chromium, selenium, iron
  - L-Carnitine
  - Ginseng, don quai, black cohosh
  - L-Tyrosine
  - Iodine, zinc, vitamin C, antioxidants
  - Short-chain fatty acids
  - African Mango Seed Extract (GoTrimTM)
  - White kidney bean extract & LeptiCore®
- Consistency
- Stress
- Sleep
Short-term vs long-term changes to metabolism
- The role of support
Bottom line/recap of how to rehab the metabolism
How you know when you're "there"
Final thoughts

Quotes:
"Our metabolic health is very much in our control, in our power." – Jenn Trepeck
"BMI is BS...it's an inappropriate barometer." – Jenn Trepeck
"Your metabolism is not fixed." – Jenn Trepeck
"Muscle dictates metabolism." – Jenn Trepeck
"Under-eating slows your metabolism." – Jenn Trepeck
"Muscle is metabolically active, fat is not." – Jenn Trepeck
"Our body is designed to stay alive." – Jenn Trepeck
"We are a country of people who are overfed and undernourished." – Jenn Trepeck
"Stress hijacks every system in your body...sleep sharpens every tool in your toolbelt." – Jenn Trepeck
Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan