Metabolic Mindset

In Part 1 of this episode, we begin a deep dive into one of nutrition's most misunderstood topics: carbohydrates. Join me as we explore what carbohydrates actually are, how plants create them through photosynthesis, and what happens the moment you take your first bite. By understanding the science behind glucose, fructose, and digestion, you'll gain the foundation needed to separate nutr...

In Part 2 of the cholesterol series, we're taking a deeper look at why cholesterol labs are often misunderstood and why context matters when evaluating cardiovascular risk. We'll break down markers like LDL, HDL, triglycerides, ApoB, and ApoA1, discuss the role of inflammation and metabolic health, and explore why two people with similar cholesterol numbers can have very different risk p...

In Part 1 of this cholesterol series on Metabolic Mindset, I break down what cholesterol actually does in the body, how lipoproteins like LDL and HDL function, and why cholesterol labs are often misunderstood without proper context. I also explore the relationship between inflammation, metabolic dysfunction, and cardiovascular risk — and why a single lab marker rarely tells the full story. In othe...

In this episode of Metabolic Mindset , I’m joined by Zane Griggs (@zanegriggsfitness), a long-time personal trainer and host of the Healthy AF Podcast . Zane and I met years ago when we were both deep in the low carb world. Since then, we’ve independently shifted toward a more pro-metabolic, physiology-first approach to nutrition and training. This conversation is about what actually works for our...

Taurine is one of the most misunderstood nutrients in modern nutrition—often associated with energy drinks, but rarely understood for what it actually does in the body. In this episode of Metabolic Mindset , I discuss the physiology of taurine and why it plays a critical role in metabolic health. From cardiovascular function and calcium signaling to nervous system regulation, electrolyte balance,...

In this episode of Metabolic Mindset , Registered Dietitian Shara Perry breaks down why more exercise isn’t always the answer for fat loss. Chronic high-intensity training, under-fueling, and elevated cortisol can actually stall fat loss by breaking down muscle, lowering metabolic rate, and signaling the body to hold onto energy. Shara explains the physiology behind Zone 1 and Zone 2 cardio , how...

Most supplements on the market don’t actually support your metabolism. In this episode, I break down which supplements are truly worth your time—covering multivitamins, magnesium, electrolytes, vitamin E, creatine, and glycine—and how they support energy production, thyroid function, fat loss, and overall metabolic health. I also explain which popular supplements, like fish oil and pre/probiotics,...

Episode 5 – The Randle Cycle: A Physiology-Based Explanation of Fuel Competition and Energy Efficiency Why do so many people feel better when they reintroduce carbohydrates — yet can’t explain why? In this episode of Metabolic Mindset , I break down the Randle Cycle , a core concept in metabolic physiology that explains how fat, protein, and carbohydrates compete for oxidation at the cellular leve...

In this episode of Metabolic Mindset , we go beyond calories and macros and dive deep into the physiology of chronic dieting and metabolic adaptation. You’ll learn exactly how prolonged calorie restriction alters thyroid function, leptin signaling, cortisol output, mitochondrial efficiency, muscle metabolism, and fat tissue behavior — and why these adaptations make fat loss increasingly difficult...

In this episode, we break down why fat loss can stall even when calories are controlled and workouts are consistent. You’ll learn how cortisol, thyroid signaling, fuel availability, and recovery determine whether your body burns fat or holds onto it—and why eating less is often not the answer. Support the show Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/pro...

In this episode of Metabolic Mindset, I break down how to calculate calories and macros using a pro-metabolic framework. You’ll learn how to estimate true maintenance calories, adjust intake for fat loss, maintenance, or muscle gain, and set macros in a way that supports energy, hormone health, and metabolic resilience. I cover why protein anchors the system, carbs fuel the metabolism, fats stay m...

What is a pro-metabolic diet, really? In this episode, Shara breaks down the physiology behind metabolism, why so many mainstream nutrition messages backfire (like “eat less, move more” and “carbs slow your metabolism”), and what it actually means to support the thyroid and mitochondria. You’ll learn the core principles of a pro-metabolic approach, why carbs and minerals matter, and how to start f...