Episode #277: How-To Eat For Health and Performance

Dr. Feigenbaum discusses how-to eat for health and performance to kick off National Nutrition Month!NIH BW Planner: https://www.niddk.nih.gov/bwpUpcoming Seminars: https://www.barbellmedicine.com/seminars/New Shirts: https://www.barbellmedicine.com/shop/Tech Support on YouTube:https://www.youtube.com/watch?v=EDuf2vIU7JYSponsors:https://generalleathercraft.com/Podcast on Belts: https://on.soundcloud.com/wE8XtGot Pain? Contact Us:https://www.barbellmedicine.com/contact-us-coaching-inquiry/For more of our stuff:App: https://tinyurl.com/muus5pfnResources: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/nu12020334Dietary 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, DCLichtenstein, 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.0000000000001031Venn, Bernard J. “Macronutrients and Human Health for the 21st Century.” Nutrients vol. 12,8 2363. 7 Aug. 2020, doi:10.3390/nu12082363Liangpunsakul, 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.i32.4055National 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.2019.13771Willems, 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/nuaa044Morton, 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-2017-097608Te 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.e7492Ge, 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.m696Veronese, 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/nqx082Westbury, Susannah et al. “Obesity Stigma: Causes, Consequences, and Potential Solutions.” Current obesity reports vol. 12,1 (2023): 10-23. doi:10.1007/s13679-023-00495-3Stevenson, Richard J. “The psychological basis of hunger and its dysfunctions.” Nutrition reviews, nuad092. 26 Jul. 2023, doi:10.1093/nutrit/nuad092Emilien, 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/S0954422417000099Hall, 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.2019.05.008Clarys, 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/nu6031318Mattes, Richard, and Gary D Foster. “Food environment and obesity.” Obesity (Silver Spring, Md.) vol. 22,12 (2014): 2459-61. doi:10.1002/oby.20922Babault, 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/s12970-014-0064-5Joy, 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:10.1186/1475-2891-12-86Berryman, 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/nqy088Reynolds, 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)31809-9Burke, 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/JP273230Paoli, 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-2019-0071Li, 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.2015.07.055Kantor, 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.2016.14403Dietary 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:10.1177/1941738117727736Tucker 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.2018.3337Barbarawi, 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.2019.1870Siscovick, 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.0000000000000482O’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.2021.15650Pasiakos, 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/s40279-014-0242-2Email: [email protected]: https://forum.barbellmedicine.com/Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacyOur Sponsors:* Check out Acorns: https://acorns.com/BBM* Check out Factor and use my code bbm50 for a great deal: www.factor75.com* Check out Incogni: http://incogni.com/barbell* Check out MasterClass: https://masterclass.com/BBM* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.comSupport this podcast at — https://redcircle.com/barbell-medicine-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy