The Nuchi Health Podcast Nuchi Health, LLC and Erin Glynn

You're either with a ketogenic diet or you're against it, right? The keto approach is controversial for many reasons, but this episode provides an scientific-based overview of the eating pattern and the current state of research. If you're thinking about starting a ketogenic diet, or if you want to learn more from an unbiased source, this episode is for you. We cover a brief history, how to get into ketosis, what you should or shouldn't eat on a keto plan, what health benefits have been shown, potential side effects, tips for success, the controversy, and much more. 
This is the sixth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health. 
If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠. I'd also like to thank my friend, Robert, for my artwork this week. 
Additional resources mentioned in the episode:
Watch previous episodes of The Nuchi Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu 
Free, no sign up general keto info:
https://www.ruled.me/guide-keto-diet/
Good food lists and carb info:
https://www.dietdoctor.com/low-carb
https://www.dietdoctor.com/low-carb/vegetables 
https://www.dietdoctor.com/low-carb/fruits 
https://www.dietdoctor.com/low-carb/dairy 
Calculate how many grams of each macronutrient you need per day based on total calories and desired percentage:
https://drbillsukala.com/macronutrient-calorie-gram-calculator/ 
https://www.ruled.me/keto-calculator/
Timestamps:
(00:00:18) Episode introduction
(00:01:37) Brief history of the ketogenic diet
(00:07:17) Key definitions: ketosis, macronutrient targets in keto, ketone bodies, net carbs
(00:12:01) How to get into ketosis
(00:14:39) How to know you’re in ketosis
(00:19:11) Yes and No foods on a ketogenic diet
(00:28:07) “Dirty Keto”
(00:29:18) Keto diet yes and no recap
(00:32:55) Health benefits of a ketogenic approach
(00:45:26) Transitioning into and out of ketogenic diet
(00:46:29) Side effects of ketosis, keto flu
(00:53:35) Contraindications of ketogenic diets
(01:00:02) Recap and closing
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditionsThis week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more.
 

This week's episode is all about non-ketogenic, low carbohydrate dietary patterns (spoiler alert - we’re covering ketogenic diets next week!). We review some popular low carbohydrate approaches such as The Zone Diet, Atkins, South Beach, and more - discussing the history and general principles of each, what health benefits have been shown, things to watch out for when following low carb eating patterns, and how to follow them in a healthy way. 
This is the fifth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health. 
If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠. I'd also like to thank my friend, Robert, for my artwork this week. 
Additional resources:
Zone diet resources:
https://zoneliving.com/ 
https://zoneliving.com/pages/all-ebooks-download
 
South Beach:
South Beach books on Amazon
 
Atkins website:
https://www.atkins.com/ 
 
Find a registered dietician near you:
https://www.eatright.org/find-a-nutrition-expert 
Registered dietitian focused on pregnancy and/or breastfeeding:
https://www.eatright.org/find-a-nutrition-expert?AreaOfExpertise=Pregnancy%20and%20Breastfeeding
 
Timestamps:
(00:00:18) Episode introduction
(00:03:07) Important terms defined: Carbohydrate types, low carbohydrate ranges 
(00:08:48) Effects of carbohydrates on glucose and insulin, functions of insulin, insulin resistance
(00:13:46) Net carbs and “water weight”
(00:17:53) Low carbohydrate diets
(00:18:38) The Zone Diet
(00:24:23) Atkins and South Beach
(00:23:52) The Slow Carb Diet
(00:36:49) Low carbohydrate diets summary
(00:38:11) Health benefits of non-ketogenic, low carbohydrate diets
(00:50:07) Potential short-fall nutrients of low carbohydrate diets
(00:54:19) Side effects of low carbohydrate diets
(00:57:56) Contraindications of low carbohydrate diets
(01:01:22) Closing
 
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditionsThis week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more.
 

This week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more. 
This is the fourth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health. 
If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Find beauty every day".
Additional resources:
Understand requirements for vegan certification: https://vegan.org/certification/
Check if an ingredient is vegan: https://doublecheckvegan.com/
Find a registered dietitian to work with: Find a registered dietitian to work with: https://www.eatright.org/find-a-nutrition-expert 
Previous Nuchi Health Podcast episode to review basic nutrition concepts: ⁠https://youtu.be/uz__2EF08-s⁠
Episode 2 of our "Find your Food Fit" series: The Mediterranean Way ⁠https://youtu.be/EB5uqRCDsQM⁠ 
List of high oxalate foods: https://www.webmd.com/diet/foods-high-in-oxalates 
Timestamps:
(00:00:18) Episode introduction
(00:02:18) Vegan/vegetarian terms defined
(00:07:19) Types of vegetarians
(00:10:16) Why people choose plant-based diets
(00:11:05) Health benefits of plant-based diets
(00:20:20) Brief mechanistic discussion of plant-based health benefits
(00:22:55) Plant-based versus Mediterranean Diet benefits
(00:25:33) Potential nutrient short-falls of plant-based diets
(00:35:29) Potential contraindications: Who shouldn’t go plant-based?
(00:41:09) Side effects and cautions of plant-based diets
(00:43:49) Closing
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditions

This week's episode is all about FASTING: What is fasting? What breaks a fast and what doesn’t? What are the health benefits and risks? What are the pros and cons of different types of fasting? We answer all of those questions and more - including the effects of fasting on male and female hormone levels.
This is the third episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health. 
If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Find beauty every day".
Additional resources:
How to calculate your daily caloric needs: https://youtu.be/LSu2cnduh6M
Previous Nuchi Health Podcast episode to review basic nutrition concepts: https://youtu.be/uz__2EF08-s
Episode 2 of our "Find your Food Fit" series: The Mediterranean Way https://youtu.be/EB5uqRCDsQM 
Timestamps:
(00:00:18) Episode introduction
(00:05:16) Fasting terms defined
(00:06:55) Types of intermittent fasting: Alternate day, modified alternate day, 5:2, TRE
(00:12:54) Why fast? General benefits
(00:16:00) What breaks a fast?
(00:18:49) How long to fast?
(00:20:28) Best eating window timing for TRE, circadian rhythms, 
(00:26:36) Circadian rhythms and alternate day fasting
(00:29:08) Health benefits of intermittent fasting
(00:34:40) Autophagy activation and benefits
(00:36:03) Other mechanisms underlying fasting benefits
(00:37:35) Contraindications/who should not fast
(00:42:41) Female cycles and hormones with fasting
(00:45:50) Male hormone effects of fasting
(00:46:40) Nutrition short-falls and potential side effects
(00:49:17) Putting intermittent fasting into practice
(00:55:13) Closing
 
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditions

This week's episode is all about the Mediterranean Diet: what it is, how to do it, and what health benefits have been shown for this eating pattern. We also examine the similarities and differences between the Mediterranean, DASH and MIND diets.
This is the second episode in our series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health. 
If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Progress, not perfection".
Resources from today's episode:
@mediterraneanminutes YouTube Channel for great Mediterranean tips
Start here for the DASH Diet
DASH overview and printable materials 
DASH cooking and meal planning 
Diet for the MIND book, Amazon 
Tutorial on how to calculate your daily caloric needs 
Previous Nuchi Health Podcast Episode to review basic nutrition concepts 
Timestamps:
(00:00:18) Episode introduction
(00:03:20) History of the Mediterranean Diet
(00:04:05) Basic principles of the Mediterranean Diet
(00:14:30) Health benefits of a Mediterranean Diet
(00:16:40) Condition-specific considerations
(00:18:46) Potential shortfall nutrients
(00:21:04) Potential contraindications of following a Mediterranean Diet
(00:25:05) "How to" follow the Mediterranean Diet
(00:26:32) Pantry and grocery staples of the Mediterranean Diet
(00:279:45) Example meals and snacks on the Mediterranean Diet
(00:34:42) DASH Diet overview
(00:36:58) Basic principles of the DASH Diet
(00:38:46) Health benefits of the DASH Diet
(00:41:04) Challenges of the DASH Diet
(00:42:47) Potential contraindications, DASH Diet
(00:43:18) "How to" follow a DASH Diet
(00:45:32) MIND Diet overview and principles
(00:48:35) Health benefits of the MIND Diet
(00:50:19) Episode summary and closing
 
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditions

This week's episode will review some basic nutrition concepts that will be helpful for understanding a lot of the terminology in our upcoming series of episodes, all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. This episode also provides a sneak peak at the types of eating patterns we'll review in the next 7 episodes, to help you find your food fit. 
Here are a few additional resources mentioned in today's episode. We have also posted short tutorial videos on YouTube that walk through using the calculators below to find your daily caloric needs, and how to read a nutrition label. Please check those out if you want a step by step guide!
Calculate your daily caloric needs
USDA Dietary Reference Intake Calculator
Timestamps:
(00:00:32) Introduction to upcoming 7 episode series on "Finding your Food Fit"
(00:04:29) Dietary patterns coming up in Series 1
(00:11:00) Basic nutrition concepts, Calories
(00:13:57) Macronutrients: Fat
(00:16:45) Macronutrients: Protein
(00:19:02) Macronutrients: Carbohydrates
(00:22:05) Macronutrients summary
(00:23:30) Physiological response to macronutrients
(00:26:25) Micronutrients
(00:27:13) Calculating daily caloric needs
(00:30:05) Reading nutrition labels
(00:31:15) Closing
 
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditions