Case Specific Nutrition
Mentoring, Mindsets & Mythbusting (CSN3M)

We're Back! After a 52 episode season 1 with thousands of downloads, we are back and excited to deliver content that continues supporting you in navigating all things health and wellness.

This year in our #spreadthehealthcampaign there will be more professional interviews, along with client interviews, book reviews and of course the traditional mindset boosts!

Kick off your January with a mindset that is built to last. Remember doing 1 thing well is typically more successful than doing 2 things with mediocre consistency.

Today's episode features CSN's Director of Operations, Robert Marty, and our Director of Community Impact, Vince Ranalli.

Tune in to hear about what we are building, and how it is growing to make a difference in as many peoples lives as possible. This is the episode to share with friends and family that need help on their health journey #spreadthehealth

www.casespecificnutrition.com

www.csmppgh.com

www.optilifeacademy.com

Let the brain and body both vote for your meal to elect the option that is delicious and nutritious!

The goal of our Legislative branches is properly reflect the voices of our diverse nation. In eating, both our brain and our body need their voices heard!

This week make sure you let both your brain and body vote for the food being consumed at meals!

#spreadthehealth #govote

This episode outlines the ultimate brain hack on finding success in all aspects of life. It is amazing what a shift in perspective can do if we practice it and let it compound over time!

Mindset by Carol Dweck

Compound Effect by Darren Hardy

#spreadthehealth

Learn from your inserted forms of awareness!

- 2 weeks of tracking everything: see calories, macros, spread of food and note days that supportive of your energy and health, identify meals that don't support your energy and appetite.

- 2 weeks of writing it down: take away the numbers and connect with the timing and spread of food.

- 2 weeks of personal awareness: highlight the part of your life that needs practice: fvf tracking (produce), evening tracking, snack tracking. Add intention to the part of you life that needs it.

- 4 weeks of Rate My Day: step back and look big picture. Try the 5:1:1 ratio weekly to navigate and enjoy life while still feeling your best!

- No tracking: take the training wheels off and let the habits support you so you can focus on other things! That is what they are for anyways!

Check out optilife academy to support this at optilifeacademy.com

#Spreadthehealth

Our private practice orders labs for clients regularly. There are advantages to client care and cost effectiveness when using these services. Learn more about the labs commonly ordered and the rationale for the process!

https://casespecificnutrition.com/products/emerging-tests/

#spreadthehealth

This episode goes out to all of you dealing with digestive issues. From the nutritional bases, to the physiologic assessment of the digestive tract and the environment of your gut, a Dietitian can help!

Reach out to a dietitian for help. You can find one through us by contacting out admin or scheduling directly online at casespecificnutrition.com

#spreadthehealth

This week we dive into genetic testing. It's strengths, weaknesses, uses and limitations. It is an area of research and opportunity growing every day, make sure you are caught up! Reach out to us for questions and to schedule yours today!

https://casespecificnutrition.com/products/emerging-tests/

#SpreadtheHealth

One of the most important hormones in our body, and one most have heard of but do not clearly understand. Whether you are living with diabetes, working on improving your health or an athlete, having a surface level understanding of what it does will help you better understand how your habits can change to better support you!

#spreadthehealth

Let's take some time to understand our body. It is a complex system that we often take for granted. Today's episode digs into what caloric expense is, along with metabolic rate, and utilization of carbs, fats and proteins.

After this episode you will have a completely different view and understanding of all the fad diets as well as what your body really needs from you!

#SpreadTheHealth

Today's podcast focuses on a big picture topic that most people get lost in the day to day cycles of. Some important questions to take time and answer.

What are the rules/guidelines/best practices you catch yourself trying to abide by? Why?

What do they help you accomplish?

Have you accomplished something you value because of them?

Do they create ownership or rebellion?

Is the language that surrounds them supportive of a growth mindset or negative and critical?

#Spreadthehealth

Today's podcast is an elaboration of a key lifehack posted on Andrew's personal instagram @pittsburghguyatitian in July focused on resetting the pace of the day. In this episode Andrew builds on his #thoughtfulthursday post with additional information, as well as some personal experiences shared that make this topic one he personally considers his biggest personal challenge and most valuable learning experience.

#SpreadTheHealth

Today is episode 40! For our 40th episode we have an extended episode digging into our brains chemistry and how to hack our 4 positive neurotransmitters to use for good!

We all need a good D.O.S.E. from great things!

#Spreadthehealth

Today's episode is short and sweet with the goal of spending less time listening and more time acting! Take 10 minutes today to Build your Hand of Intervention.

Pick the area you want to focus on:

Thumb: emotional state towards it, how can that change

Pointer Finger: direction you want to go

Middle Finger: focus point to get to

Ring Finger: the key relationships in the growth pursuit

Pinky Finger: the small thing you are going to do to get started!

Citation: Tony Robbins and Chloe Madanes offer this as a teaching tool in their program linked below. I am not affiliated with this course, only citing for professional reference.

https://rmtcenter.com/

A professional and personal area of interest and engagement. For those of you suffering from impaired body and self image, I want to share some observations that can start to help you see yourself through a new lens. Let's look at cognitive dissonance and challenging the "can'ts"!

Please excuse Apollo's ear scratching, back scratching and head shaking throughout the recording!

#spreadthehealth

Whats the CSN professional take on the Array of Natural and Artificial Sweeteners?

Splenda/Sucralose

Sweet n Low/Saccharin

Equal/Aspartame

+ Acesulfame Potassium (Ace K)

Truvia/Stevia

Monkfruit

#Spreadthehealth

If you have been a listener of this podcast you have seen that most fad diets overlap with key considerations. You have also heard me emphasize the importance of the Why behind your decisions and actions.

In this episode we dive into that further. Paleo and FODMAP are diet with almost identical parameters. They were both founded and popularized around 2010. They have completely different reputations and popularity. FODMAP is clinically acclaimed, while Paleo is socially popularized as a fad.

What is the difference?

#spreadthehealth #findyourwhy

In Episode 28 we discussed Incremental Changes with Michele Rager, lead Dietitian of the North Hills Case Specific Nutrition Office. In today's episode we revisit the concept and provide considerations for how to apply it to yourself!

Rate My Day is the mobile app we developed as one of many tools we use to support clients in improving their awareness of self and intentions daily, weekly and monthly. It is free to download for all people (not just CSN clients) on both iPhone and Android!

#Spreadthehealth

RMD is a part of the Optilife Habits Course. Jumpstart your mindset and goals with the Optilife Academy course! Click the link below for a free trial. When purchasing enter ANDREW at checkout for 10% OFF. https://optilifeacademy.com/ref/AndrewW/

Understanding the measures of your body is a great step in navigating your own health and fitness. There are many measures because there are many goals and people.

Body Mass Index (BMI) was an interesting correlation study in the 1950's, and it has overstayed it's welcome for many reasons.

What is the definition of Obesity? What does it mean?

How does measuring Body Fat differ from the BMI Chart? Who might this measure be useful for?

Know your body and know your goals so you can choose your path and progress! #spreadthehealth

Have you completed the Free Trial of Optilife Academy yet? If not, check it out with the link below! Don't forget to enter code ANDREW at checkout for 10% off.

Jumpstart your mindset and goals with the Optilife Academy course! Click the link below for a free trial. When purchasing enter ANDREW at checkout for 10% OFF. https://optilifeacademy.com/ref/AndrewW/

Does your 30 day reset or refocus help or hurt your health?

- Whole 30

- 21 Day Fix

- 10 day Juice Cleanse

- Diet goals for Lent

- Dry Month (Alcohol Abstinence)

It depends on why you are doing it and what you learn along the way! #spreadthehealth

The Optilife Academy course is a better way to focus in and drive change you can feel. Check out the free trial through the link below! Enter ANDREW at checkout for 10% OFF. https://optilifeacademy.com/ref/AndrewW/