The Dr. Mike Show Mike Roussell, PhD

In this latest episode of the Dr. Mike Show, we're going to take a look at the world of ultra-processed foods. The narrative around these foods is often clouded with misconceptions and oversimplifications. Here's the thing: not all ultra-processed foods are detrimental to our health, and I'm here to shed light on the nuances.

I unravel the essence of what constitutes an ultra-processed food – those tantalizing items we simply can't recreate in our home kitchens due to lack of industrial techniques. Surprisingly, there can be a bright side to these foods. From their impressive shelf life to their indispensable role in meeting specific nutritional needs (think protein powders), there's more to them than meets the eye. But, as with everything, there's a flip side. The challenges range from the ease of consuming too many calories to the intensified flavors that skew our taste expectations.
Drawing from my own experience in eating a low sodium diet, we'll explore how our taste buds can remarkably adapt to appreciate the subtler, more wholesome flavors of minimally processed foods. My advice to you? Don't hastily demonize ultra-processed foods. A quick, convenient protein bar can have their place in our diet.

In this episode, I also delve into the world of sodium, flavor enhancers, and the impact of ultra-processed foods on our palate and health. I encourage you to consider joining my upcoming Minimally Processed Food Challenge – it's an opportunity to experience a significant, positive transformation in your eating habits.
 
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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2022 is coming to a close and if you are like me, you are reviewing 2022 and making plans to make 2023 even more fulfilling. I think it is important to take time each year (many of us to this on the eve of the New Year but one's birthday is a common time as well) to objectively review our health and understand what our body and our blood is telling us about how healthy we really are. Sometimes we can think that we are doing the right things or the things that we need to in order to have our body's functioning at an optimal level - but we might not be. Our blood doesn't lie. You don't know unless you have it tested (and you need to understand what the tests say!).
In this episode of the Dr. Mike Show, I walk you through key blood markers for optimal cardiovascular health, blood sugar optimization, and what you should understand about your cardiovascular fitness. I answer the question about body weight and how much weight you should aim to lose once and for all (there might be too much common sense in this part of the show!).
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to episode 44 of the Dr. Mike Show - New Year, New Metrics for Health
2022 is coming to a close and if you are like me, you are reviewing 2022 and making plans to make 2023 even more fulfilling. I think it is important to take time each year (many of us to this on the eve of the New Year but one's birthday is a common time as well) to objectively review our health and understand what our body and our blood is telling us about how healthy we really are. Sometimes we can think that we are doing the right things or the things that we need to in order to have our body's functioning at an optimal level - but we might not be. Our blood doesn't lie. You don't know unless you have it tested (and you need to understand what the tests say!).
In this episode of the Dr. Mike Show, I walk you through key blood markers for optimal cardiovascular health, blood sugar optimization, and what you should understand about your cardiovascular fitness. I answer the question about body weight and how much weight you should aim to lose once and for all (there might be too much common sense in this part of the show!). 
The second half of the show is dedicated to helping your become a Performance Optimizer. We look at the 5 key habits for optimal performance and how to compound their benefits over the course of the year.
Steps: Daily - 10,000; Annually - 3,650,000 Sleep: Daily - 7-9 hours; Annually - 3,000 hours Meditation: Daily - 20 minutes; Annually 7,000 minutes Protein + Vegetable Meals: Daily - 3 meals; Annually - 1,000 meals If you want additional help and guidance on becoming a Performance Optimizer you can join in on the first Performance Optimizer Challenge of the year. It is a 6 week sprint to optimize these 5 areas of your fitness/health. 
Join here to start January 2nd https://substancenutrition.com/pages/performance-optimizer-challenge 
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure to sign up for the Performance Optimzer Challenge to commit for 6 weeks to achieving 5 simple performance behaviors each day. Grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!

Welcome to episode 43 of the Dr. Mike Show.
As the end of year holiday season is fully upon us, for many people this means significantly more parties, gatherings, and drinks. It also begs the question how does alcohol fit into your nutrition plan?
Alcohol is good for you right? But at the same time it isn’t? But if you drink a glass of red wine each day then you’ll live long and be healthy - that’s correct isn’t it?
Let’s face it, Alcohol can be confusing. In this episode of the Dr. Mike Show, I demystify the effects of alcohol on your health and your body so that you can make the right decision for you and your goals. We talk about - alcohol recommendations for both men/women and how alcohol is recommended in certain research studies to boost brain health.
We’ll also dig into the health benefits and drawbacks of regular alcohol consumption including heart rate, blood pressure, and cancer risk. We wrap up the episode discussing 3 key areas to consider when it comes to alcohol and your goals.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welocme to Episode 42 of the Dr. Mike Show.
I’ve been wanting to record this episode for a long time. 
I’m glad that I waited because the more I thought about what to say, the more refined (and then valuable) the points I wanted to share with you became. This episode two months ago would have been me talking about the 6 Pillars of Nutrition again…
This isn’t that.
So what is this episode? In today’s show I lay out for you the details behind the Strong, Fit, & Healthy Life philosophy. I’m sure over the years you’ve heard me reference living a strong, fit, & healthy life but what does that actually mean?
In today’s show, we unpack that. Looking at each aspect - strength, fitness, and health and then what needs to be done to connect the dots between these 3 key factors for your life (not 28 days and not 6 weeks). 
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to episode 41 ... In today’s show I talk about a new study from the Journal of the American Medical Association that looked at the effects of 2-3 years of intensive blood pressure control on cardiovascular disease mortality almost 9 years later. Does controlling your blood pressure for a couple years have lasting effects on heart health?
We’ll explore how a friend of mine used the burrito diet to lose 100lbs (and maintain that loss) while body transformation contests left him frustrated with excessive rebound weight gain.
Finally we look into how your body is programmed to help you get success early to keep you motivated to ensure that you keep going.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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