Episode #277: How-To Eat For Health and Performance
Barbell Medicine Podcast
Respecting Individual Differences in Health Recommendations
It is crucial to respect individual values, preferences, and goals when providing healthcare recommendations. Lifestyle changes can benefit individuals irrespective of body weight or fat. Emphasize a dietary pattern meeting podcast targets. Focus on frequently consumed foods and the food environment rather than specific diets. Daily calorie intake should support healthy body fat levels and muscle mass. Use the NIH body weight planner for calorie targets. Modify the food environment to limit added sugar and sodium while increasing minimally processed foods. Aim for 1.6g protein/kg body weight from lean, unprocessed sources and 3g carbohydrates per kg from fiber sources. Opt for unsaturated fats, limit saturated fats to <10% of calories, replace saturated fat with unsaturated fats or complex carbohydrates. Assess supplement risks and benefits based on evidence in humans, choose GMP certified products from reputable manufacturers for supplementation.
00:00
Transcript
Play full episode
Transcript
Episode notes
Dr. Feigenbaum discusses how-to eat for health and performance to kick off National Nutrition Month!
NIH BW Planner: https://www.niddk.nih.gov/bwp
Upcoming Seminars: https://www.barbellmedicine.com/seminars/
New Shirts: https://www.barbellmedicine.com/shop/
Tech Support on YouTube:
https://www.youtube.com/watch?v=EDuf2vIU7JY
Sponsors:
https://generalleathercraft.com/
Podcast on Belts: https://on.soundcloud.com/wE8Xt
Got Pain? Contact Us:
https://www.barbellmedicine.com/contact-us-coaching-inquiry/
For more of our stuff:
App: https://tinyurl.com/muus5pfn
Resources:
- Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334
- Dietary Guidelines Advisory Committee. 2020. Scientific Report of the 2020 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Agriculture and the Secretary of Health and Human Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC
- Lichtenstein, Alice H et al. “2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association.” Circulation vol. 144,23 (2021): e472-e487. doi:10.1161/CIR.0000000000001031
- Venn, Bernard J. “Macronutrients and Human Health for the 21st Century.” Nutrients vol. 12,8 2363. 7 Aug. 2020, doi:10.3390/nu12082363
- Liangpunsakul, Suthat. “Relationship between alcohol intake and dietary pattern: findings from NHANES III.” World journal of gastroenterology vol. 16,32 (2010): 4055-60. doi:10.3748/wjg.v16.i32.4055
- National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 6, Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218769/
- Shan, Zhilei et al. “Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016.” JAMA vol. 322,12 (2019): 1178-1187. doi:10.1001/jama.2019.13771
- Willems, Anouk E M et al. “Effects of macronutrient intake in obesity: a meta-analysis of low-carbohydrate and low-fat diets on markers of the metabolic syndrome.” Nutrition reviews vol. 79,4 (2021): 429-444. doi:10.1093/nutrit/nuaa044
- Morton, Robert W et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British journal of sports medicine vol. 52,6 (2018): 376-384. doi:10.1136/bjsports-2017-097608
- Te Morenga, Lisa et al. “Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies.” BMJ (Clinical research ed.) vol. 346 e7492. 15 Jan. 2012, doi:10.1136/bmj.e7492
- Ge, Long et al. “Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials.” BMJ (Clinical research ed.) vol. 369 m696. 1 Apr. 2020, doi:10.1136/bmj.m696
- Veronese, Nicola et al. “Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses.” The American journal of clinical nutrition vol. 107,3 (2018): 436-444. doi:10.1093/ajcn/nqx082
- Westbury, Susannah et al. “Obesity Stigma: Causes, Consequences, and Potential Solutions.” Current obesity reports vol. 12,1 (2023): 10-23. doi:10.1007/s13679-023-00495-3
- Stevenson, Richard J. “The psychological basis of hunger and its dysfunctions.” Nutrition reviews, nuad092. 26 Jul. 2023, doi:10.1093/nutrit/nuad092
- Emilien, Christine, and James H Hollis. “A brief review of salient factors influencing adult eating behaviour.” Nutrition research reviews vol. 30,2 (2017): 233-246. doi:10.1017/S0954422417000099
- Hall, Kevin D et al. “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake.” Cell metabolism vol. 30,1 (2019): 67-77.e3. doi:10.1016/j.cmet.2019.05.008
- Clarys, Peter et al. “Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet.” Nutrients vol. 6,3 1318-32. 24 Mar. 2014, doi:10.3390/nu6031318
- Mattes, Richard, and Gary D Foster. “Food environment and obesity.” Obesity (Silver Spring, Md.) vol. 22,12 (2014): 2459-61. doi:10.1002/oby.20922
- Babault, Nicolas et al. “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein.” Journal of the International Society of Sports Nutrition vol. 12,1 3. 21 Jan. 2015, doi:10.1186/s12970-014-0064-5
- Joy, Jordan M et al. “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.” Nutrition journal vol. 12 86. 20 Jun. 2013, doi:10.1186/1475-2891-12-86
- Berryman, Claire E et al. “Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001-2014.” The American journal of clinical nutrition vol. 108,2 (2018): 405-413. doi:10.1093/ajcn/nqy088
- Reynolds, Andrew et al. “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.” Lancet (London, England) vol. 393,10170 (2019): 434-445. doi:10.1016/S0140-6736(18)31809-9
- Burke, Louise M et al. “Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers.” The Journal of physiology vol. 595,9 (2017): 2785-2807. doi:10.1113/JP273230
- Paoli, Antonio et al. “Ketogenic Diet and Skeletal Muscle Hypertrophy: A Frenemy Relationship?.” Journal of human kinetics vol. 68 233-247. 21 Aug. 2019, doi:10.2478/hukin-2019-0071
- Li, Yanping et al. “Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study.” Journal of the American College of Cardiology vol. 66,14 (2015): 1538-1548. doi:10.1016/j.jacc.2015.07.055
- Kantor, Elizabeth D et al. “Trends in Dietary Supplement Use Among US Adults From 1999-2012.” JAMA vol. 316,14 (2016): 1464-1474. doi:10.1001/jama.2016.14403
- Dietary supplement use reaches all time high. Dietary Supplement Use Reaches All Time High | Council for Responsible Nutrition. (n.d.). https://www.crnusa.org/newsroom/dietary-supplement-use-reaches-all-time-high
- Mathews, Neilson M. “Prohibited Contaminants in Dietary Supplements.” Sports health vol. 10,1 (2018): 19-30. doi:10.1177/1941738117727736
- Tucker J, Fischer T, Upjohn L, Mazzera D, Kumar M. Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings. JAMA Netw Open. 2018;1(6):e183337. doi:10.1001/jamanetworkopen.2018.3337
- Barbarawi, Mahmoud et al. “Vitamin D Supplementation and Cardiovascular Disease Risks in More Than 83 000 Individuals in 21 Randomized Clinical Trials: A Meta-analysis.” JAMA cardiology vol. 4,8 (2019): 765-776. doi:10.1001/jamacardio.2019.1870
- Siscovick, David S et al. “Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association.” Circulation vol. 135,15 (2017): e867-e884. doi:10.1161/CIR.0000000000000482
- O’Connor EA, Evans CV, Ivlev I, et al. Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force. JAMA. 2022;327(23):2334–2347. doi:10.1001/jama.2021.15650
- Pasiakos, Stefan M et al. “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.” Sports medicine (Auckland, N.Z.) vol. 45,1 (2015): 111-31. doi:10.1007/s40279-014-0242-2
Email: support@barbellmedicine.com
Forum: https://forum.barbellmedicine.com/
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Our Sponsors:
* Check out Factor: https://factormeals.com/bbm50off
* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com
* Check out Wonderful Pistachios: https://WonderfulPistachios.com
Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
