Game Changing Advice

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Hydration and Performance

This week I decided it would be a good experience, and experiment to drink a gallon of water. I have done research on the ideal amount of water someone needs in a day. And like most research I came up with multiple perspectives.  Initially I read many proponents of the most commonly heard recommendation of…

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Three Mindsets Killers that can Sabotage Success

You are 6 weeks into your new fitness and nutrition journey. You have invested in the process, both financially and physically. As hard as it is you have consistently been getting up before the sun for the 5am HIIT class.  So far, your workouts are solid, in addition to allowing for rest and recovery.  Nutritionally,…

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What’s Shakin’? Sodium and Performance

Sodium is one of the most prolific elements on Earth, and the most plentiful of the Alkali metals. Sodium is necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions. Sodium’s main job is to regulate the amount of water inside and outside the cell. The kidneys…

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Nourishing Your Relationships

Food matters. Food matters because it is central to almost every social event, family gathering, daily family schedule-making, or performance-based endeavor. Whether we like it or not, whether we want to think about or choose it, we cannot avoid the role that food plays in our daily lives. How then do we avoid the over-emphasis…

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Reappraising Thoughts

All behavior begins with a thought. A thought charges a feeling, an emotion and that emotion drives a behavior. This is the overarching cycle of behavior modification. In order to modify a behavior, we have to be able to manage that underlying thought. It is very difficult to change our emotions; they are, for the…

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binge-eating-recovery

How To Recover from a Binge

It is more common than you may realize for people who have been in a calorie deficit for any length of time, to find themselves in a moment of weakness. Faced with a craving, or a food temptation that they simply cannot control. Before they know it one little bite, has turned into sitting elbow…

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Various fruits and vegetables cut in half with Dr. T logo

Carbs Are NOT the Enemy: Quality vs. Quantity

If I shout one thing from the rooftops of the Nutrition Industry Tower it would be “CARBS ARE NOT THE ENEMY”. I truly hate that popular media, ignorant health and fitness bloggers, big food, franchise restaurants, and marketing have pinned the international overweight and chronic disease crisis on carbohydrates as a whole. Let me say…

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Grit acronym for guts, resilience, initiative, and tenacity

Mental Grit or Mental Gunk?

Writing this, I am three days post op after a bi-lateral discectomy at the L4/L5 Vertebrae. In just this short time I have already concluded that I am much better at being the doctor than the patient. It is not to say that I am not coachable, or that I don’t love to learn and…

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Reminder: Food is fuel, not therapy, with illustration of a pear

FUEL

It is all too common these days to hear health professionals, trainers and nutrition companies compare food to FUEL. The argument being that what you eat drives performance just like fuel is essential for a car to perform on the road. The analogy goes on to suggest that putting the best quality nutrients in your…

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Apple vs a can of soda. Both have 100 calories but are they the same?

Seeking Freedom From Restriction

You’ve heard it somewhere, anywhere these days…Diets Fail. And they do. The research is consistent and valid that restrictive, low calorie, quick fix weight loss plans have a terrible retention rate. And an equally high instance of rebound…or weight regain. It’s really not that shocking when you think about it. If something forces you into…

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