healthy lifestyle

In this episode, Dr. Dustin Vaughan and functional nutritionist Andrea Nicholson discuss the benefits of integrative sports medicine and its potential for pain relief and overall well-being. They focus on knee pain, shoulder pain, and low back pain, highlighting the impact of body weight and the importance of maintaining proper posture and regular movement. They emphasize the need for personalized guidance in physical activity, cautioning against self-prescribed exercises found on the internet. Dr. Vaughan also shares insights into finding reputable acupuncture physicians and explains the distinctions between dry needling and acupuncture. The conversation underscores the advantages of complementary modalities in healthcare for anyone experiencing pain during movement, not just athletes.

Protein is essential for our health, playing a crucial role in various bodily functions such as muscle building, hormone production, and brain function. The current Recommended Daily Allowance (RDA) for protein is based on the average sedentary person and may not be suitable for everyone, especially those who are physically active or trying to lose weight. For physically active individuals, it is recommended to consume 1-2 grams of protein per kilogram of body weight per day, with a higher intake for those regularly engaging in intense physical activities.

When it comes to protein sources, animal proteins such as meat, fish, eggs, and dairy are considered complete proteins, providing all essential amino acids in sufficient amounts and are highly digestible. Plant proteins, found in beans, lentils, nuts, and seeds, may be lacking in certain essential amino acids and are less digestible. However, with proper combination and attention, it is possible to get adequate essential amino acids from plant sources.

To ensure you are getting enough protein, it is recommended to have protein at every meal, focusing on animal proteins for the best results. While protein powders, shakes, and bars can be used to supplement protein intake, it is advised to prioritize whole food sources whenever possible.

In this interview with functional nutritionist Andrea Nicholson, former personal trainer Nate explores the shift from focusing on weight to prioritizing healthy habits. They discuss recommended books and resources on habit formation, emphasizing the importance of continuous learning and staying open to new ideas. They highlight the significance of creating a positive environment, taking small steps, and celebrating milestones on the journey to better health. They also suggest seeking guidance from a coach or building a support system, and recommend exploring Nate's podcast and ebook for further assistance in building and maintaining healthy habits. To connect with Nate, visit his website and check out his ebook and podcast.

This blog post discusses the American Diabetes Association's recommendations for managing diabetes and raises some important questions about the goals set for individuals with the condition. Andrea Nicholson, Functional Nutritionist, challenges the idea that the goal for someone with diabetes should be to simply keep their diagnosis and argues that it is possible to reverse the diagnosis and achieve optimal metabolic health. The author, a functional nutritionist, highlights the importance of considering multiple markers for diabetes management, including fasting glucose, fasting insulin, and hemoglobin A1c. The post ends with a call to action, stating that individuals do not have to settle for their diagnosis and that the author can provide assistance in achieving better health outcomes.