Fitness Confidential

: Episode 614 - Vinnie and Anna tackle issues of beans, flaxseeds, and other fan questions from Twitter. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty BEANS A legume Fair amount of carbs in beans When starting out NSNG, maybe better to avoid Vinnie will still eat beans from time to time ex: at chipotle in a bowl without rice Baked beans have lots of sugar -- make sure it is JUST beans in your beans Feel free to eat every once in awhile! TWITTER QUESTIONS Flaxseeds high in omega 3 Technically gluten free and paleo! Good in moderation, just like all other seeds Ask Vinnie a question on twitter and he will answer it! He answers all questions He often gets asked a lot of the same questions but will continue to answer the same questions as new people come along every day Check out Vinnie's Twitter here AMAZON WINNER OF THE WEEK Send Vinnie and Anna a screenshot of what you bought on Amazon via the link on Vinnie's website to enter drawing They will pick a winner, announce on the show, and send some NSNG Swag or some vitamins! Must click through the banner to be eligible

: Episode 613 - Listener Matt Kinner ask Vinnie about transitioning to NSNG from his 1-meal-a-day diet. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club TRANSITIONING TO NSNG Can be mentally challenging to convince oneself to eat a lot of fat Calorie restricting is harmful to your body and your mind; why the transition can be difficult Best to go cold turkey on NSNG but if you must transition, try to do so healthily Keto-flu normal at first for a few days Make sure you are eating enough -- snacking on nuts or olives is good!

: Episode 612 - Chris Kostman, Chief Adventure Officer at AdventureCORPS, Inc. and Race Director of the Badwater Ultra Cup, turns the tables on Vinnie and interviews him. Vinnie opens up and describes his long journey to becoming a Celebrity Fitness Trainer. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty CHRIS KOSTMAN Check out his website here! VINNIE Born on a hot Louisianan day in 1962, Vinnie recounts his story leading up to where he is today Think of this as an open door into Vinnie's life and past struggles, failures, and victories

: Episode 610 - Anna Vocino co-hosts along with Vinnie Tortorich on this Monday show to discuss pre and post workout food, Vinnie's upcoming show, and more! PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli VINNIE'S SHOW Vinnie will be speaking at the Pasadena Ice House July 14th 8:30 PM "Vinnie Tortorich's Big Fat Show" His speeches are all around the same subjects, yet they all vary and questions from audiences are always difference Buy Tickets Here Anna performing on July 10 Anna's book will be out by July 5th PRE AND POST WORKOUT FOOD Usually Vinnie gets this questions from Gym Rats who have been taught silly "Bro Science" One listener was told to take a drink that could increase lung capacity by 40% This is BS If nootropics work for you, OK, but there are natural, better things that you can take Coffee is an ergogenic Pro Athletes can only have so much coffee in them at one time because of the ergogenic aid Don't buy into the bro-science hype It won't help you if it isn't a steroid or a blood-doping drug, and if it is one of those, then it is going to hurt you! Protein intake: 1g/1lb of body weight is a CRAZY amount of protein For a 225 athlete with 175lb lean body mass, maybe eat 100-120 lbs SUN DAMAGE Ever since Vinnie's childhood he had been exposed to the sun excessively He had to get some pre-cancer removed from arms and even his hip, although his hip doesn't see the sun Lesions on his head too Didn't use any numbing devices

: Episode 609 - Aaron Weinbaum joins Vinnie Tortorich on this Saturday edition of the Celebrity Fitness Trainer podcast to talk about the ways in which the mirror lies, and to discuss Aaron's journey after his neck surgery. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club AARON WEINBAUM Avid listener Found Vinnie after he put on about 30lbs after neck surgery On the first Adam & Drew show Vinnie was on The mirror can lie Vinnie has been on his show: Aaron Says WHAT?? Check out his website here THE MIRROR LIES We make excuses for ourselves It is also hard to see really what you look like from just a glance in the mirror Vinnie would only see himself pecks up, didn't realize when he was in his 20s that he had a gut Conversely, the mirror can also make some people look fatter than they really are Depends on how you see yourself; very subjective Aaron started walking a lot to try to drop the weight He ended up cycling a lot Gets in his Zone 2 pretty quickly Aaron plateaued for awhile, but once he could increase his workouts, he started putting on more muscle mass He has to be really careful when putting on muscle mass to not put on fat He still has a ways to go, but every day is forward progress Aaron thinks of weight loss/staying in shape as a 'game' That is his motivation

: Episode 607 - Dr. Foti Panagakos joins Vinnie Tortorich on this Friday show to discuss oral hygiene and the link between whole body health and good oral hygiene. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty DR. FOTI PANAGAKOS A super-dentist! Graduated with degree in biochemistry and has masters in education and business administration Also works with diabetes management Avid listener of the show! Was a phone caller Runs scientific affairs for a big company Translates science for professionals and consumers Breakthrough with oral health care work Is NSNG ORAL HYGIENE Check out this article on oral hygiene & diabetes management Getting your teeth cleaned can cause bacteria to get in your bloodstream so you have to be careful, make sure your dentist/hygienist is doing the right thing Transient Bacteremia when you eat or do something that makes your mouth bleed Spike in bacteria in bloodstream an issue when it happens multiple times a day, but just once will go away after about 30 mins not an issue for those with healthy immune systems, but for those with compromised immune systems this can be an issue This is the link that means what is happening in your mouth affects the rest of your body For those with compromised immune systems, maybe a good idea to take an antibiotic before and after a teeth cleaning Fair number of people in the US (& worse in UK) only brush once a day You should brush twice a day! Little bottle brushes are better than string floss Less germy and easier to use Speak to your dental hygienist about what size to get

:Episode 606 - Anna Vocino and Vinnie Tortorich host this Monday edition of the Celebrity Fitness Trainer podcast, where the two discuss different zones of training and why Vinnie believes that training in Zone Two is the most beneficial for many. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty AMAZON WINNER OF THE WEEK Listener Suzanne Pulled-pork shredder claws and probiotics She will receive a free shirt! If you buy through the banner on our website, e-mail us (vinnie@vinnietortorich.com) to let know what you bought and you can win free NSNG stuff! We LOVE our Superfans! We really appreciate you helping us out so we can keep this show running ZONE TWO & OTHER TYPES OF TRAINING Great place for athletes and those just trying to get in shape alike Allows you to eat calories healthily and get in shape/train properly Check out Phil Maffetone and his book Take your age from 180 - your age Then if you are fit, add a few and vice versa Zone Two doesn't initially make you feel like you are doing much, but it is about volume You find you can do much more Build up connective tissue, mitochondria, makes your aerobic center very strong It is crazy to be in Zone Three/Four all the time, just maxes you out and doesn't BUILD Good sometimes, just not all the time Once you get comfortable in Zone Two, you can introduce some HIT Get in your red zone one minute a couple times (Interval Training) Serena did 1 mile intervals during her 82 mile race Zone Two also generally does not require extra sugar trickle Body can use fat better and more efficiently If you are starting out, stay in Zone Two for 3-4 months before trying Zones 3 and 4

: Episode 605 - Listener Kelly found Vinnie's book Fitness Confidential on Amazon and decided to call and ask about NSNG. They explore the question how much cream is too much? PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club HOW MUCH CREAM? Amount of appropriate dairy varies per person Vinnie will add a splash of heavy cream to coffee or the like In moderation, cream is good! Eat cream with berries to dampen insulin response of sugar High in fat so women generally have to be more careful than men due to metabolic and hormonal rates

: Episode 604 - Vinnie interviews Dr Terry Wahls, author of The Wahls Protocol. Dr. Wahls miraculous recovery from multiple sclerosis is nothing short of miraculous. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli Olive Oil THE AMAZING DR TERRY WAHLS Has a therapeutic lifestyle clinic Clinical Professor of Medicine University of Iowa The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles Was able to essentially beat MS which she was diagnosed with in 2000 http://terrywahls.com Her drugs could not help her and her condition continued to decline In 2004 she started experimenting using vitamins and supplements She ended up finding that a good diet could really help her In 2007, she had to be fully reclined and walk maybe 20 feet using walking sticks In 2008, she was back bicycle riding and living a pretty normal life Continues her Paleo diet and prescribes that diet to others to help with chronic autoimmune disorders Paleo diet and vitamins/supplements saved her life Added B vitamins, coenzyme Q, fish oil, etc. They seemed to slightly slow her decline, but it was still going on

: Episode 603 - Vinnie and Andy discuss some of the shocking ingredients included in popular "healthy" brands of Vitamin B12. Also a brief discussion of Avocado Ice Cream...! PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club VITAMIN B12 INGREDIENTS AVOCADO ICE CREAM

: Episode 602 - Kirk Muncrief from AlbuKirky Seasonings joins Vinnie and Anna to discuss NSNG BBQ. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli ALBUKIRKY KIRK Check him out for NSNG BBQ options https://albukirky.com/ https://www.albukirkyseasonings.com/ NSNG BBQ Normal BBQ is not NSNG friendly BBQ sauces filled with sugar and corn and potatoes are a regular occurrence Difficult to strip down to just the meat and veggies without the added sugar, but possible

: Episode 601 - Melissa Mackey joins Vinnie Tortorich to ask about working out post-injury as she suffered an injury from riding her back and wants to get back in the saddle, literally. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club MELISSA MACKEY Big fan of the show, active on the FB page From Michigan WORKING OUT POST-INJURY Melissa bruised her tailbone riding a bike Pressure should not be that far back on a bike Because she does not really have a butt, she had no 'padding'. Vinnie thinks she likely had a microscopic tear, causing her hips to also hurt She then threw out her back because her hips and tailbone were hurting her She hadn't been riding Vinnie thinks she should start by going to the gym and getting on a spinner for very short periods of time She should do compound exercises anaerobically also Light lunges on each leg Light stretching on that area 90º at her knees, leg press with light weight She needs to start working those muscles before she dives back in as to not cause the injury to resurface

: Episode 600 - Vinnie and Anna get back to the basics with an updated NSNG 101 episode. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli NSNG 101 Back to the basics Fruit Vegetables Grains Protein Dairy Nuts Etc.

: Episode 599 - Andy Schreiber joins Vinnie Tortorich on this Wednesday edition of the Angriest Trainer podcast to discuss peak and optimal heart rate, and for night workers, when is the best time to work out. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club ANDY THE CELEBRITY Andy is starting to feel like a bit of a celebrity People who call with help for PVC are often shocked and happy that they get to talk to Andy on the phone and such! People recognize Vinnie from the book or from Adam Carolla sometimes now Vinnie doesn't like to take credit, but is always flattered People recognize Vinnie even at races PEAK AND OPTIMAL HEART RATE Vinnie's peak heart rate is in the 180s at his age and fitness He likes to train and race in Zone Two (that is optimal) How to calculate YOUR Zone Two heart rate: 180 - your age That being said, if you are very fit you can raise it a few (5-7) Between 70-79% of your max heart rate is your Zone Two This calculation is efficient enough and free and easy! BEST TIME TO WORK OUT When should night shift workers work? Before or after work Depends on WHAT you are doing work-wise Try both ways and see which you have more energy when doing What is important for night workers is maintaining energy

: Episode 598 - Vinnie Tortorich and Anna Vocino talk to comedian Nikki Bailey about comedy and feeling good by eating properly, and the two also discuss The Biggest Loser, and "sugar trigger". PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club Squatty Potty Villa Cappelli TRUMP Vinnie was talking to Andy (who is super liberal) about how this happens Vinnie thinks that people behind Trump are the fried twinky crowd While neither Vinnie nor Anna like Trump because they think he is hateful and does not have good concrete policies, they do have friends / listeners who support Trump and they realize that NIKKI BAILEY & FEELING GOOD Stand-up comic Has done some of the same shows and classes as Anna Vinnie is a huge fan of hers The Improv on May 10th!!! Check her out there Wednesday May 25th at the Comedy Store Check out one of her performances here Has a confident and natural style She has sparkle Nikki does have weight to lose, but she doesn't care about her appearance as much as she cares about just feeling better Trouble sleeping, weird rashes, achiness She went to doctors and they didn't know what to tell her She had been on every diet and just losing weight never REALLY made her feel better Now she is NSNG and most of that has gone away Did weight watchers 4 separate time Did lose the weight but then slowly gained the weight back and never really felt good Emotional component to eating Nikki had done therapy to talk about eating issues Nikki feels like she really gets to eat with NSNG and her emotional issues and physical issues are largely resolved SUGAR TRIGGER This week's stripper in "Stripper vs. NFL Player" THE BIGGEST LOSER People are trying to 'win' this game, and they are starving themselves They had to have doctors watching contestants because the contestants are in starvation mode and are incredibly dehydrated, for the most part Pretty much EVERYONE on that show gained the weight back and got even more emotional issues with food as a result of the show Caused permanent 'alteration' to their metabolisms alteration is negative

: Episode 597 - Listener Jody asks questions about weight loss and NSNG after antidepressants on this Saturday 1-on-1 episode of the Celebrity Fitness Trainer Podcast. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club JODY ROSS From Minneapolis, Minnesota a warm 32º the day this was recorded Hopes to move out of Minnesota! 46 years old She is a Laughter Yoga teacher She practices yoga, but Laughter Yoga focuses on purposeful laughter and breathing Body cannot tell the difference between a simulated laugh and a real, humor-caused laugh Has a history of PTSD and eating disorders Started starving herself at age 8 Has been in the eating disorder psych unit multiple times Her reward system from a young age was messed up, so part of healing from that was introducing laughter Eating disorders are the most lethal addictions Currently 5'7, and maybe 20 lbs overweight She likes her curves but it is a little more than she wants right now NSNG is the first time in her life that she has not had to deal with cravings NSNG AFTER ANTIDEPRESSANTS On seizure, sleep, and depression medications She thinks that part of her mood disorder was both a result of not eating proper nutrients (she limited fat a lot) and her past issues She has since come off of antidepressants Once she went off of her sleeping medication, she had some trouble sleeping Found NSNG which helped her sleeping, as well as some good supplements GETTING RID OF KETO-FLU SYMPTOMS Still gets achy, still has lower GI stuff It has improved over the past few months but it is still an issue Keto flu should only last a few days, maybe a couple weeks Vinnie thinks she should check it out and see a doctor because he is not a doctor Her diet Eggs and bacon for breakfast Lunch is 5 oz of meat, some carrots and veggies Dinner is the same as lunch If she needs a snack she will have a piece of bacon or some tea with full fat coconut milk Has recently cut out sweet potatoes still shouldn't have these issues, so something else must be at play

: Episode 596 - Incredible ultra-runner Tony Portera joins Vinnie to talk about the major effects NSNG had on his weight and performance in ultra events, and how NSNG has been above and beyond the best nutrition decision he has made in his life. PLEASE SUPPORT OUR SPONSORS Villa Cappelli Squatty Potty Pure Vitamin Club NSNG ULTRA EFFECTS Better sustained energy No swelling Improved his performance as well as his general feeling day-to-day and appearance Tony tried tons of different ways to eat for these things was a fruitarian tried meal replacement shakes hired a nutritionist has found that hands down NSNG works the best for him TONY PORTERA Incredible ultra marathon runner, and friend of Serena and Vinnie Just ran Badwater Salton Sea with Serena Has run 7+ Badwater's so far 50-100 mile + races

: Episode 595 - Vinnie and Andy discuss Vinnie's pee, blood and Vitamin B levels. Oh yeah, plus NSNG drinking and snacking. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club Trying to get PVC to Europe right now!!! Look out for it soon Squatty Potty DRINKING ALCOHOL Vinnie and Andy are drinking scotch and bourbon No liqueur allowed ex: Bailey's, Southern Comfort, Peppermint Schnapps, etc. If you are fat adapted, having one beer or one glass of wine is okay, but you generally never just have one beer or one glass of wine VINNIE'S EATING TODAY Vinnie had two-three eggs for breakfast A small bunless burger for lunch Now at around 8pm, he has had some chia seeds with marscapone and high fat yogurt in there He will probably still have a small dinner later VINNIE'S BLOOD TESTS Because he had cancer, he has to get checked in every which way He also gets a finger up his bottom Urine tests and everything Vinnie's vitamin B12 is way off and has been since his cancer this is actually what made him want to start a vitamin company His triglycerides and cholesterol were great

Episode 594 : Vinnie Tortorich and Anna Vocino host this Monday edition of the Celebrity Fitness Trainer podcast to discuss starting on NSNG, a hippie stripper named Shady Balsamic, and the two also talk to young Eli about his ski academy, and his time spent with Vinnie. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club Squatty Potty Villa Cappelli STARTING ON NSNG Woman Anna knows said she stopped eating sugar for 30 days with no positive result Did not feel better Likely there are a lot of hidden sugar and grains in her diet Hidden sugars in everything When people can't lose weight or even gain it, it is likely as a result of hidden stuff in their food People often snack too much too When they eat hidden sugar and grains, you are now eating high fat AND still lots of carbs Call Vinnie to figure out where your hidden sugar and grains are Need to do good NSNG for 60-90 days for REAL results for a lot of people Ex: there is a ton of sugar in balsamic dressing Grapes and Bananas have high glycemic indexes The most carby of the fruits (and tropical fruits too) Macadamia nuts and walnuts are pretty high carb Rawer the nut, the better If you have weight to lose, wine isn't your friend Drink the distilled liquors Drink them with soda water and maybe a few limes or a SPLASH of grapefruit juice HIPPIE STRIPPER Shady Balsamic Balsamic dressing is not always good for you Stripper v NFL player? We're going to call her a stripper YOUNG ELI Eli Wolfson is a kid that Vinnie trains Is an incredible skier Goes to ski academy Combines school with training for ski racing at most elite level Goes to Chile in the fall, Europe for mid-winter This school sends kids to the Olympics, the World Cup, national teams, etc. Eli would get sent home from school with a training plan over summer, and Vinnie would throw it away Vinnie thought the training plan was BS Eli is super committed to what he does Eli went to Andy's house to learn about PVC Next day, they went shooting and Eli was a natural Eli now will eat bunless burgers from now on PUSHUPS Listener Barry has a friend serving in the Middle East who was injured (or so Vinnie thinks) and Barry does 20 good pushups a day to support him Anna does lots of pushups Anna can't do a tricep pushup Tricep pushup is sort of a perceived effort, you will work triceps even with normal pushups Tricep pushups can give you elbow tendonitis Anna doesn't do burpees with jumps because it hurts her knee Still will have pretty much the same effect without the actual jump

: Episode 593 - Listener Charlie asks Vinnie about chocolate milk and bro science BS on this Saturday edition of the Celebrity Fitness Trainer podcast. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club LISTENER CHARLIE Lives in Maine Trains with Vinnie over the phone Found Vinnie through Opi and Anthony Has been on and off with NSNG Gained a lot of the weight he lost back, but whenever he goes back on it that weight falls back off CHOCOLATE MILK & BRO SCIENCE Some of Charlie's friends are pro tennis players One of his friends told a kid he was training that the best thing to drink for recovery is chocolate milk Chocolate milk is all sugar! Water, maybe with some electrolytes is what is best Everything that is 'muscle milk' this 'chocolate protein' that is full of egg protein, and bad sugar, all raises your glycemic index Everything will go up a whole bunch which is not good Chocolate is a great antioxidant but people don't want to eat bitter chocolate, so they eat chocolate with sugar in it which is not healthy 80%+ is good Awful to teach kids these things It will make these kids fat and actually hurt their sports

Episode 592 : Andrew Scarborough, patient advocate and health and fitness expert, joins Vinnie Tortorich on this Friday episode to discuss his story and how he is managing sickness with a ketogenic diet, in a very interesting way! PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty ANDREW'S STORY Background as a fitness trainer and has a master's degree in Nutrition In university, he was told to not think about calories, but rather think of a low carb diet Rare for universities! Was diagnosed 3 years ago with anaplastic astrocytoma and suffered a brain hemorrhage Malignant tumor, has brain cancer induced epilepsy Started lowering his carb intake, started feeling better HEART FUNCTION & CHOLESTEROL Doctors tell you to lower cholesterol by not eating fats We NEED cholesterol to function We don't need statins for the most part Our body will make cholesterol if we do not eat enough Magnesium acts as a natural statin MANAGING SICKNESS WITH A KETOGENIC DIET Andrew replaced his seizure medicine with magnesium supplements He was told to increase medication but instead went off of it Doctors thought that because he had brain tumor related epilepsy, a ketogenic diet wouldn't help They were wrong Adults have metabolic flexibility too Has done 9 day fasts with just water and various salts His metabolic approach is hopefully changing the markers in his scans Ultimately, he is on a low carb high fat diet that allows him to feel better, and hopefully make his cancer more manageable and ultimately help cure it Ketogenic diet is anti-inflammatory EDIBLE BUGS Andrew eats edible insects because they are very nutrient dense Consumes various larvae Breeds bugs to manipulate feed and environment to manipulate the nutrients within Cut out all plants and many things on a ketogenic diet Bugs were the best option! He also consumes organ meats because of their nutrient-density and lack of carbs Eats brains and sweet-breads, etc.

Episode 591 : Vinnie Tortorich and Andy Schreiber host this Wednesday edition of the Celebrity Fitness Trainer podcast to discuss saving lives with NSNG, and listener Jody's journey. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty VINNIE'S SNACKS Vinnie doesn't snack terribly often, but when he does, it is always NSNG Loves a handful of nuts or some salami There are some Donald Trump supporters who are not Fried Twinky Eaters ... Although neither Vinnie nor Andy support Trump nor will they, they do have friends and fans who do who are healthy and educated SAVING LIVES WITH NSNG Listener Jody started dieting on January 1, 2015, was 6'2 and 325lbs+ Quit drinking beer and was watching calorie intake Stalled at 285 in July 2015 Thought he was destined to be fat Heard Vinnie on Chris Laxamana's show and started listening to this podcast Jody stopped counting calories and started dropping lbs Read all the books Vinnie recommends He is now, thanks to Vinnie & NSNG, down to 215 and sees under 200 in his future Vinnie & NSNG both changed AND saved his life These stories are the reasons why Vinnie podcasts and works in the public eye Hear Jody on an upcoming Wednesday show!

Episode 590 : Anna Vocino and Vinnie Tortorich host this Monday edition of the Celebrity Fitness Trainer podcast where the two talk about recent listener questions as well as tabatas and "ketosis vs. fat adaptation" discussion. PLEASE SUPPORT OUR SPONSORS Squatty Potty Pure Vitamin Club Villa Cappelli MEDICATIONS In Louisiana, Vinnie figured out that the people he talked to were on average on 5 medications A statin, a type 2 diabetes medication, high blood pressure pill, antidepressant, etc. People were surprised when Vinnie told them he wasn't on medications NEW BOOK Vinnie and Dean self-published the first book Vinnie has written a second book Trying to work out how the next book will be released Anna also decided to self publish because it is often an economically superior choice KETOSIS VS. FAT ADAPTATION Can be fat adapted without being in Ketosis Cannot be in ketosis without being fat-adapted Dietary ketosis IS NOT THE SAME as ketoacidosis Dietary ketosis DOES NOT LEAD to ketoacidosis Ketoacidosis can kill, dietary ketosis does not Dietary ketosis = body using fat as fuel instead of glucose Restricting so much sugar that your body has to use fat stores Fat adapted you can eat a bit more carbs but your body still processes things better Just because you are in dietary ketosis, does not necessarily mean you will lose weight The line is quite fine TABATA Ruins Vinnie's gym time Tabata circles tie up lots of instruments that Vinnie wants to use Empty machines are being 'used' Tabata is not bad, interval training in the gym that takes up equipment frustrates Vinnie Also, a lot of the time you do this you are in zone 3 or zone 4 Zone 2 is better for a lot of people

Episode 589 : Listener Rebecca joins Vinnie Tortorich on this Saturday show to ask about beginner bike riders and she also talks about her amazing NSNG weight loss journey. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty LISTENER REBECCA Goes way back with Vinnie and the Lorey's She had lunch with Vinnie and Serena when she was in town Rebecca went from ~300lbs to 185 lbs Cutting out sugar and grains! Eased herself onto NSNG, first grains then sugars Has had amazing results After losing 110 lbs, Rebecca looks like a totally different person Shooting for 150-160lbs She is 5'10" TIPS FOR BEGINNER BIKE RIDERS Rebecca has started riding a bike She knows how to bike, does around 10 miles a day Has a cross-bike Had her first crash Vinnie's tips: You must be very careful and aware of curbs and such Strong core helps bike riding Get tires that are as wide as possible Run as low a tire pressure as possible Better stability and patch Patch = amount of rubber on the asphalt Always use easier gear and spin pedals faster instead of more slowly pushing a harder gear Prevents knee injury If you can afford it, use a professional bike fitter You want the seat to be high enough so that when the pedal is all the way at the bottom, there is still a 10º bend

: Episode 588 - Documentary Director and health science video-blogger Max Lugavere joins Vinnie to talk about grains and memory loss. Max earned his degree in film & psychology, and also has great knowledge in the field of the effects different foods can have on one's mind due to a turn of events he experienced in his own family. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli MAX LUGAVERE Check out his website here Musician, scientist, and more! His mom had cognitive deterioration and so he started looking into effects of diet on that She was prescribed drugs that even doctors admit do very little Has always had a large focus on health GRAINS AND MEMORY LOSS In Lugavere's research, he found that grains actually increased memory loss Eating lots of grains is especially bad for those with pre-existing memory loss conditions & brain injury Overall, to avoid cognitive decline, eating green leafy vegetables is GREAT for your brain Grains and processed sugars are bad Check out his Bread Head He found that memory loss happens decades before it shows up -- and not eating grains when one is young can really help in the long run The inflammation that eating grains causes is very bad for the brain The brain is not an organ where you feel pain due to inflammation You don't realize how much it is being damaged Immune cells can cross into the brain Your body will burn what you give it Good to give your body ketones to burn Very efficient source to the brain

: Episode 586 - Derek B joins Vinnie & Anna to discuss Yoga, Yoga Pants, Quinoa and some other NSFW NSNG topics. PLEASE SUPPORT OUR SPONSORS Squatty Potty Pure Vitamin Club Villa Cappelli VINNIE'S RECOGNITION Almost 1100 reviews for his book on Amazon People now know who Vinnie is! He let it get to his head on a run and fell and hurt himself badly Also a little offended that he got onto the Villa Cappelli show second SQUATTY POTTY Even if you pass regularly, still makes everything so much better Sets up your body to poop right Worth the investment above and beyond! Enter vinnie's promo code for savings: vinnie15 DEREK B AND YOGA PANTS Sent in a little bit to Vinnie about his love for yoga & yoga pants Derek (and Vinnie) both do not think yoga is REAL physical aerobic exercise Derek wished it was a passing fad 7 years ago, Vinnie wrote in a blog how he did not think it was real exercise and was attacked for it Vinnie went to a POWER yoga class Vinnie wore a heart rate monitor Even when they tried to make it difficult, it still wasn't His heart rate never went over 90 Derek thinks that the way yoga pants hug bodies is phenomenal

: Episode 585 - Listener Mary scolds Vinnie about his Fitbit rant and asks about the high-carb low-fat calorie restriction diet her oncologist recommended. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club MARY HANDLER Long time listener Had a nice chest, but unfortunately was diagnosed with breast cancer and had her breasts removed Is doing well now! Mexican, her family has been her for many generations FITBIT RANT Mary LOVES her Fitbit and thinks Vinnie was a bit out of hand with his rant Vinnie agrees that if a fitbit motivates you, as long as you aren't a slave to it, it can be a GREAT tool! Vinnie just doesn't think it is healthy to become a slave to it Otherwise, go for it! CALORIE RESTRICTION She is NSNG and does quite well on it In 2010, her oncologist's office had a diet plan that restricted calories Only 1200 calories a day Really not healthy or long-term sustainable

Episode 584 - Dr. Colin Champ joins Vinnie on this Friday show to discuss paleo and the benefits of eating a nutrient-dense diet. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club Villa Cappelli Squatty Potty DR. COLIN CHAMP Check out his website here He is the "Caveman Doctor" There is a reason we evolved eating the way we did Will sometimes eat dairy and drink wine A real doctor!!! Has lots of degrees PALEO AND NUTRIET-DENSE DIET Clearly, this diet does not work for vegans and vegetarians Dr. Champ believes that this is the healthiest diet, and therefore he supports it whole-heartedly High protein, high fat, no processed food Dairy isn't technically paleo but it still works for some people

Episode 583 : Andy Schreiber joins Vinnie to discuss healthy weight loss, kind bars, and PVC Vitamins! PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club LISTENER MATTHEW & HEALTHY WEIGHT LOSS Says he only eats one meal a day Says he eats whatever he wants in that meal Has taken him 3 years to lose 50 lbs This is not a HEALTHY way to lose weight, and is so hard to maintain Long-haul trucker -- hard to lose weight It is great to lose a lot of weight, but it is not great to do it calorie in/calorie out He likely has fatty-liver or metabolic syndrome Matthew, get in touch with us! KIND BAR Point blank, they are full of grain and sugar It is junk food Ingredients: "non GMO" glucose, pea crisp, other unhealthy stuff are some of the top ingredients VITAMIN E IN PVC There is NO synthetic Vitamin E in our vitamins Derived from edible vegetable oils We made the best and healthiest decisions Magnesium can help with good sleep

: Episode 582 - Dr. Cate Shanahan (http://drcate.com/) joins Vinnie and Anna to talk about nutrition, fat loss and hunger control. She also explains the truth about good fats and bad fats. Dr. Cate is a board certified Family Physician and is a nutritional consultant for the LA Lakers. Anna and Vinnie also answer questions from Twitter (@VinnieTortorich and @AnnaVocino) about stevia, ketchup and more. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty PEANUT BUTTER AND QUINOA Fuck Quinoa Peanut butter is not the best butter Cashew and Almond are better Peanut is a little higher in carbs Nut butters are carby, but they're good in moderation! DIET SOFT DRINKS Diet soft drinks with chemicals are treated by your body just like sugar Artificial sugar is just as bad as real sugar La Croix is okay What is better is (soda) water with some lemon or lime, or even muddle berries or a splash of grapefruit juice ANNA'S RECIPES Anna will put up a ketchup recipe Check out her websites and her recipes! Make sure you dry out cauliflower before you roll it with other stuff (Also check out Anna on Steven and Paul's podcast) VINNIE'S FOOD An avocado with some olive oil Veggie puree soup with chicken stock Good to slow cook your own chicken to get your own broth... yummy! Maybe a little bit of cheese, has a hard boiled egg now and again (on a plane) Plane food generally quite bad DR. CATE SHANAHAN A real, quality doctor! Here's her website Helps those with metabolic syndrome to get their metabolism up and running better HUNGER CONTROL Cate believes low carb diets are very beneficial Try to avoid empty calories, but don't worry about calorie counting Avoid rapid carb drop off if you have thyroid problems, etc. Believes in IM fasting in moderation IF AND ONLY IF it works for you It can allow you to miss lunch if you are eating the right stuff, but even for those in ketosis this does not necesarrily work Eat your foods and veggies and proteins and fats in moderation and balance with each other Check all your levels including electrolytes, etc. if you are trying to lose a lot of weight People are hungry all the time because their metabolisms are damaged by bad diets

: Episode 581 - Listener Jennifer asks Vinnie what happened when she had a serious sugar hangover after putting a little life into living. She has been very successful with her transition to NSNG and wanted to know why she felt so poorly the day after a little cake and fried chicken... PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club LISTENER JENNIFER Lives in Boston, MA Italian heritage (therefore she and Vinnie hit it off right away) Has always been a relatively healthy eater, then before she started down NSNG she had a phase of eating LOTS of sugar when she was drinking She used to be a daily wine drinker (over 7 months ago) Lifts 4 days a week (& spins) Has been NSNG for a few months Found it through Dr. Drew Sometimes, Jennifer likes to put LIL Cake & fried chicken at a b-day party Felt really horrible the next day WHAT TO DO ABOUT A SUGAR HANGOVER Jennifer felt like she had the flu the day after eating sugar Sugar is addicting and poisoning You feel awful from the poison and you feel the withdrawal from the sugar, too Try to make sure you don't have a cheat day or even an entire cheat meal Salt is helpful and good proteins Don't use sugar to get rid of your hangover -- easy to get in that cycle

Episode 580 : Lee Saxby joins Vinnie in this 1 on 1 edition of the Celebrity Fitness trainer podcast to discuss the art of injury-free barefoot running, and how everyone is born to run. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty LEE SAXBY The Godfather of Barefoot Running Check out his website here Pursues injury free, barefoot running BAREFOOT RUNNING Jogging book from the 70s Jogging is the same thing as race-walking When you are barefoot, your brain KNOWS when to break into a run due to force When you have rubber (heel) under your foot, your body doesn't know when to run vs. jog, which can hurt you Lee's epiphany came in the year 2000, in Kenya He saw lots of kids running barefoot and he saw how everyone had the same running technique Biomechanically, running barefoot forced them to Lower impact for them! The best runners come out of East Africa, so there Lee saw a correlation Lee saw that there was a definite difference in running depending on where they ran (endurance running) Forefoot on hard ground Heel-strike on grass They didn't realize what they were doing -- instincts and biomechanics kicked in Your foot is constantly trying to find the ground -- it cannot do that if you have tennis shoes on Lee will film people with shoes vs no shoes The more padding in the shoe, the longer their feet stick to the ground This is an issue and can cause extra strain CORRECTING A BAD RUNNER Many people never heel-strike which causes lots of pain to achilles and other tendons Lee tries to educate people simply Educating trainers to what good running looks like To do this he has a certification program BORN TO RUN People looked at Chris McDougall's book as a bible which wasn't the best idea Both do love the book, though McDougall had plantar fasciitis in 2010 and Lee Saxby helped fix that by changing his running style Those toe-shoes are not the cure-all, good running technique is Both Vinnie and Lee owned these Vibrum's before realizing they weren't the right move The 5 finger can hurt those with broad feet, cause knee injuries, etc They were more of a fashion statement than a functional shoe Vinnie had issues with them on long runs Your running style has to be good for these to work You're better off going actually barefoot if you are able

: Episode 579 - Vinnie Tortorich and Andy Schreiber explore the world of male implants, and the topic of cosmetic enhancements in general. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club MALE IMPLANTS Men recently have been deciding to get chest, bicep, calf implants Vinnie thinks that you are the way you were born Be happy with what you have! Many pro athletes appear to have small calves, but they are still super muscular Rich Roll has HUGE calves, but this doesn't make him a sprinter Andy saw a guy he used to date getting implants in a video recorded before they dated Chest implant just pushes OUT the muscle so you feel the muscle when you touch Andy has had hair transplants He believes we should all be happy with what genetics gave us However, if we can do something to improve ourselves without risking health, OK! Hair transplants are not foreign bodies Your hair is moved from one place to the next Having a foreign body being introduced inside of you is a very strange thing Once people get to a certain age, it is clear they have been enhanced Necessity and vanity are two different animals Ultimately, if it will make you feel better, just understand the risks before you dive in Other people need this for their career (actors)

: Episode 578 - Vinnie Tortorich and co-host Anna Vocino discuss fasting blood sugar and the health pros and cons of intermittent fasting, as well as how NSNG can affect a woman's hormones and therefore her menstrual cycle on this Monday edition of the Celebrity Fitness Trainer podcast. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty NEW ORLEANS Home to many special characters Vinnie worked with some crazy people He had some corporate clients in the early 80s Set up gyms at big businesses He worked at a big law firm The lawyers would come down and work out with him during their work days Nicest people in the planet People in New Orleans put LIL every day VINNIE'S SPEECHES Vinnie has now done a bunch of speeches at different places such as at Princeton University, or in New Amsterdam He has a short compilation of his speeches in a video online He wants to do a Ted Talk but has not been asked to! Speaking of Vinnie speaking, schedule a phone call with him! PROTEIN BARS AND PROTEIN POWDER Only good protein bar are Epic Bars Vinnie does not like protein powder, but will use it every once in awhile sparingly Don't use Whey powder! Anna uses Bovine Collagen in her coffee She will add cinnamon and some full fat coconut cream No sugar or anything in there! BLOOD SUGAR AND NSNG MEALS Her fasting blood glucose has gone up a bit, but unsure why because she is NSNG All of the following recipes are in her cookbook In a day she eats: Last night for dinner she roasted a chicken White meat, dark meat, chicken skin 3 inch circle serving Made a salad with her own salad dressing Ratio: 3:1 3 part oil to 1 part vinegar Fresh herbs If you want creamy dressing, you can use dijon mustard or a teaspoon of NSNG mayo Green beans with garlic and salt Has olives and salami for snacks Careful with carrots because they are pretty sugary Her Intermittent Fasting was causing the cortisol levels to get very wonky For some people, IM Fasting does not work, for others, it really does work! Tread lightly Also, if you are super low carb like Anna was, the tiniest thing like a baby carrot can throw you off Vinnie is not SUPER low carb nor does he Intermittently Fast, and he has really low fasting blood sugar In general, IM fasting is good for those with metabolic syndrome, and those who are very overweight, etc. We all should look at how much we eat though It is good to do to reset, but for Anna, it was not good to stay on MENSTRUAL CYCLES AND NSNG When you are eating processed foods, your hormones are affected For Anna, she had 21 day cycles with awful cramps and heavy flow Once she cut out processed foods, her cycle was more regular and her pain went away So, when a woman eat NSNG and eat natural, it is likely her menstrual cycle can improve NSNG also helps you sleep better and stress less, also affecting (a woman's) hormones Dr. Sara Gottfried talks about this in detail RU EL'S POUND COUNTER Ru El has made a spread sheet where you can insert the amount of weight you have lost on the NSNG facebook page Go check it out and contribute! That being said, don't worry about checking your weight all the time, etc. Weigh in maybe once a month, not too often

: Episode 577 - Charles "Frankie" Tortorich, Vinnie's brother is an NSNG success story. He and Vinnie reminisce about their Glory Days in HS sports, Charles' Crohn's disease and NSNG, and how Charles started listening to what Vinnie says about nutrition. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club CHARLES TORTORICH & FOOTBALL Vinnie's younger brother Was a good athlete, but not a college D1 athlete like Vinnie Used to work really hard with Vinnie Football in the south is the talk of the town Vinnie was a town celebrity All sports are a huge deal Mark, the youngest brother, was the best at playing all-around football Unfortunately, he did not follow through with that path Vinnie had to beef up in highschool to put on muscle for football because he is only 5'11-6' Neither of the Tortorich parents were athletic; just super academic In highschool, life revolved around football The whole family would attend! CROHN'S DISEASE AND NSNG Charles figured out he had Crohn's disease when he was a teenager They didn't know much about the disease other than the fact that he would sit on the toilet and bleed a lot Spent about 2 months total in the hospital as a teenager He couldn't eat or drink Charles now follows NSNG, although he didn't use to listen to Vinnie because he is his brother His coworkers came around and made him listen Charles was overweight with borderline high blood pressure and realized he had to make a lifestyle change He didn't want to take medicine for something he could change/avoid He initially was baby-stepping for NSNG Ex: for breakfast, he wouldn't eat grits (polenta, straight grains with some butter) Charles has found he feels much better, has better blood pressure, and his Crohn's does not flare up as much He doesn't even follow it to the T but has still lost lots of weight Overall, he cut down a lot and lost ~26 lbs

: Episode 576 - Ivor Cummins, a biochemical engineer, goes into detail about the Cholesterol Conundrum. Modern research has clearly proven that the root cause of arterial plaque is insulin resistance, most likely caused by high amounts of carbohydrates, not high cholesterol or high fat. PLEASE SUPPORT OUR SPONSORS Villa Cappelli Squatty Potty Pure Vitamin Club IVOR CUMMINS The Cholesterol Conundrum video here Chemical engineer Was told he had to cut down his cholesterol He didn't just listen to the doctor He dug down the rabbit hole and DID NOT lower cholesterol Hails from Dublin, Ireland IVOR'S CHOLESTEROL STORY & CONCLUSION His cholesterol was a bit high Liver enzymes (GGT and serum ferritin) were INCREDIBLY high He asked the doctors what this meant & asked them what to do They came back with very weak and unsure answers Because of his science background & his family, he did not accept this answer He values his health and this was not enough He started researching after visiting 3 unsure doctors Once he started researching, he found that very high GGT meant a reduced lifespan Gamma glutamyl transferase Liver enzyme High levels = high inflammation in the liver The liver has SO many functions, including making cholesterol Excessive alcohol raises this, but he does not drink a lot He found that high levels are associated with Fatty-liver disease which comes from eating too many carbs Around 30% of adults have fatty liver disease Carbs, sugar, and insulin resistance are the problem Serum ferritin is a marker for metabolic syndrome His was so high because he had been eating carbs and sugar & had this disease Ivor's diet at the time: Quite a bit of pasta, bread, rice Tried to not eat fat He basically ate what the governments (incorrectly) press one to eat Although for the most part he followed the "food pyramid" he always ate butter instead of margarine More and more research showing that those who have high cholesterol are super sensitive to carbs Vitamins are important to regulate all these as wells IMPORTANT VITAMINS 70-80% of people are deficient in magnesium check out PVC broad spectrum magnesium! People are deficient in K2 (those who eat low fat especially) Vitamin D and sun exposure are very important as well Fitness and cardiovascular health Disease conditions can drive Vitamin D even lower Blood pressure drops with good Vitamin D/sun exposure Arteries relax Sun Exposure increases vasodilation Normal sun is more important than Vitamin D pills, but if you can't get out in the sun, do take a Vitamin D supplement Sun-related dangers are so so insignificant compared to the danger of cars etc. Also most sun-damage is fixable (melanoma is the bad one, though) LESS likely to have melanoma with MORE general sun exposure Ex: outdoor workers have not increased melanoma like indoor workers in the last 40 years

: Episode 575- Vinnie Tortorich and Andy Schreiber discuss Serena Scott Thomas's ultrarunning, explain white labeling and how it relates to Pure Vitamin Club, and do some planning for the upcoming LA NSNG Meetup on this Wednesday edition of the Celebrity Fitness Trainer Podcast. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club ULTRARUNNING Vinnie ran on an 8.5 mile week day run with Ultra-Serena Vinnie has a great time running with Serena Vinnie prefers to run behind Serena Serena is running all the time Has become obsessed with running Serena will be running the Badwater Salton Sea race where she and Tony will be running ~ 85 miles Many people are barefoot ultra runners / better runners with lower heels The other day Serena ran ~30 miles in the mountains while it was raining Serena is so well fat adapted that she hardly eats anything on her runs Brings water, cheese, nuts, and maybe a couple olives Doesn't even eat it all WHITE LABELING Many vitamin companies these days do what is called "white-labeling" They buy the SAME vitamins from a general manufacturer and just slap their own label on it Same thing sold under a hundred different brand names Happens with skin doctors a lot in Beverly Hills All of their lotions are the EXACT same thing and none of them came up with it The manufacturers make boat loads! Pure Vitamin Club does NOT fall under this category We actually formulated our own, special, affordable vitamins! NSNG L.A. MEETUP Last year, the team and the Beauchamp brothers organized a meet-up in LA There were community dinners, community podcast sessions, and hikes to go on This year we will be having it again for a small fee We want to keep it affordable! Number will be around $200-300 Hopefully on the lower side if more people show up Clear your calendars for the end of June Vinnie has to charge to keep the train moving down the tracks We are not trying to profit, just trying to keep the NSNG brand, PVC, and this podcast going!

: Episode 574 - Anna Vocino joins Vinnie Tortorich to discuss Vinnie's Energy Shake, a go-to meal that Vinnie whips up in his nutribullet for healthy, tasty, long lasting energy. The two also talk about 'healthy' energy bars. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli VINNIE'S ENERGY SHAKE Vinnie's 'fat' shake is now in Anna's cookbook Here's a quick thing Vinnie whips up: Lots of coconut oil Kale Chia seeds Vinnie lets chia seeds sit in the water so that they get gooey and 'slurpy'. Fresh ginger root Half of a 3 inch jalapeno Water to help it blend Berries are optional (only a few) Anna likes it with blueberries VINNIE'S AEROBICS & MARATHONS Vinnie loves to run! Now that his shoulder is way better, he can do much more aerobic work Ran with Serena, a total of 2 hours Check out: "Barkley Marathons" on Netflix Only 14-15 finishers in this Marathon It is crazy! Like a prison-escape Runners who can run Badwater don't even attempt this AMAZON WINNER OF THE WEEK Dave Dolak won this week! He bought through the Amazon link on the website He is a super fan Getting ready for an ultra-kayak race (100 miles) Bought a urine-bag and sunglasses for his race He will win some NSNG Carb 'HEALTHY' ENERGY BARS The only bar that Vinnie really endorses is EPIC Bars Kind Bars are basically deconstructed Snickers bars 19-23 grams of sugar in a Kind Bar 3/5 top ingredients are sugar Not awful in an emergency situation, but try to avoid if possible "Diet" products are also awful for you because they are straight chemicals which compensates for the lack of calories (maybe even makes it worse)

: Episode 573 - Listener Juanita and Vinnie discuss the hidden sugars in 'healthy' smoothies and sauces. Also, Vinnie demonstrates using Juanita's examples how low-calorie diets do not result in fat loss. PLEASE SUPPORT OUR SPONSOR Villa Cappelli JUANITA PAGE In Kansas City, Missouri Had a mini-stroke which made her very health-conscious Bought a nutribullet and did the whole smoothie thing Worked out 6 days a week Lost inches, but not a pound Used to have an incredibly fast metabolism Trying to get back on the wagon Eating clean for Juanita meant no junk food, fruit from sugar Would have a smoothie with spinach, pineapple, banana, strawberries, flax seed Low cal type of eating didn't work for her really When you give up sugar and incorporate more fat makes you flatline but eventually will be good HIDDEN SUGARS IN 'HEALTHY' SMOOTHIES When you put fruit like pineapple and banana in a smoothie, then it is practically straight sugar and very high carb The nutribullet emulsifies the fiber into almost nothing Basically you end up just getting a glycogen spike You don't get the good fiber anymore DECIDING BETWEEN FATS How do you decide between good and bad fats? Really the only bad fat is processed fats Try to avoid trans-fat Sat-fats are NOT heart-stoppers Vinnie eats a super high fat diet and it is what keeps him healthy No cancer No cholesterol or triglyceride problem He is perfectly lean Great blood!

: Episode 572 - Marni Kinrys & Kristen Carney from the Ask Women podcast join Vinnie to discuss weight, relationships, and body image. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty KRISTEN AND MARNI They have a show on Playboy Radio called "Ask Women" Vinnie was on their show recently Their show is largely about men becoming good with the ladies Help men attract women with HONEST advice A lot of Vinnie's callers also ask for help with the ladies Their podcast fills a niche, making it successful Check out Marni's website here Check out Kristen's website here WEIGHT, RELATIONSHIPS, AND BODY IMAGE A lot of men who are overweight lose weight and think they will be a ladies magnet However, physical is not NEARLY as important to women as men Men need to work on their personalities and who they are as a person instead of obsessing over body image Many people lose the weight, then ask "now what" They want to go back to their old diet but that will put the weight right back on In high school, Kristen struggled with her 'image' as she had a crossed eye and thick glasses She was bullied and had a negative body imagine from the start She changed schools at 17 Vinnie relates to this because he was really picked on (he was deaf/speech challenged when he was little and it carried all the way through high school) Marni felt awkward and shy, although she was more outgoing than she gave herself credit for, but she did have to deal with lots of bullying The bullying that the two endured still affects them to an extent although now the two have great self worth Many beautiful women are insecure because they were bullied and brought down when they were younger Both tried to be healthy by eating less and then binge-eating, which actually hurt their weight Going to the gym made them 'bulk up' which caused them to obsess because they wanted to be lean

: Episode 571 - Vinnie and Andy discuss a listener question about building muscle without bulking up. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club DAVE DOLAK An avid listener and kayaker Vinnie hopes to Kayak with him! Called in and had a great phone call with Vinnie Was under the impression that you had to eat more calories (whether they were good or bad) to gain muscle BUILDING MUSCLE WITHOUT BULKING UP You don't necessarily need to take in more calories/carbs to get lean muscle Your muscles may get bigger this way, but so does your stomach Andy was 6'5 and ~140 lbs, they made him try to "bulk up" by putting tons of powders into milkshakes and such He got some fat around the middle which he didn't need Makes you feel a 'pump', but doesn't help muscle growth and can hurt your health Your muscles will build at the same rate, whether you're 17 or 70 You won't RECOVER as fast, but your muscles still break down/divide/rebuild at the same rate Packing on extra calories doesn't make those muscles build faster Don't listen to BroScience

: Episode 570 - Vinnie and Anna go through a recent private school nutrition guide. It's contents will definitely surprise you. Not in a good way... PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli NATURAL BEAUTY Vinnie prefers women au natural Botox etc. makes women look worse Serena definitely does not need botox or anything -- she should NATURALLY have more wrinkles than she does LISTENER MATT Over 400 lbs "Pretends" to do NSNG He would never fully commit Be wary of fried chicken! He has good intentions but life always turned him around Vinnie gave him a cold-turkey plan Book a phone call for your own! SCHOOL NUTRITION GUIDE From a private school in Louisiana 32 pages! Only going through some today The most DIFFICULT thing to read & comprehend What is nutrition? "Relates the health and wellbeing of people with food they eat" This doesn't even make sense?! This guide has the worst sentence structure and awful grammar 6 types of nutrients Carbs, Fats, Proteins, Vitamins, Minerals, Water What do nutrients provide? (Very misinformed) Energy (Carbs, Fats, Proteins) No calories - Vitamins, Minerals, Water Grains - They advocate eating whole grains Veggies - vitamin A Fruits - vitamin C, eat a variety They do recognize that many juices add sugar but still say you can have 100% fruit juice This is still unfortunately, still straight sugar Milk - calcium They say to go low fat or fat free with dairy Wrong! When you pull fat out, it is basically straight sugar Meat - protein They say to choose low fat, lean They say to put meat with beans -- starchy carb Gotta be carful about doing this "Limit fats because they don't have nutrients and only have calories" 100% incorrect You need that macronutrient to live It seems to be vilifying meat and fat and highlighting grains "Eat whole grains!" Nothing will cause a heart attack faster than a "heart healthy" gran "Eat starchy vegetables -- there is no bad vegetables." Incorrect both factually and grammar-wise #beanspairs

: Episode 569 - Listener Cassandra shares her amazing NSNG success story and asks how many carbs can one eat in NSNG? PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club CASSANDRA TAYLOR From Topeka, Kansas Doing NSNG ~6 mos Is down 30 lbs, with ~100 lbs to lose Insulin resistant Should she be consuming less than 30 carbs? Has cured in months what she hasn't been able to cure in years Doctors advised her incorrectly NSNG makes her feel better, even while she has weight to lose She had hormonal issues that NSNG have helped Was constantly pumping blood from her body She would have to call in sick for work constantly Months in to NSNG with WAY fewer hormonal issues She has grabbed her life! Overall, feels a great deal better HOW MANY CARBS ON NSNG Do people with insulin resistance need to eat >50g carbs / day? Keep it around 50 You do not need to be in dietary ketosis as long as you are in weight Less inflammation the better, but dont stop eating vegetables to cut MORE carbs Don't worry about calories Rather focus on WHAT carbs you are eating Do not overdo dairy Some people have to limit more than others

: Episode 567 - Vinnie and Andy rant about politics and weight loss. No matter who is in the White House, the government doesn't determine your personal success or how much weight you lose. Only you can decide that. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club POLITICS AND WEIGHT LOSS Vinnie and Andy have very different politics Andy is way left wing, Vinnie is pretty right Vinnie still voted Obama twice The two argue over politics often Vinnie has decided not to have a separate political podcast Vinnie will not vote for Trump Vinnie is surprised he has made it this far Speaking of politics, "Blazing Saddles" is far from politically correct, and Vinnie loves it (so does Serena) Weight loss has nothing to do with politics! Lose weight, don't mind politics Politics does not determine whether or not you succeed WEIGHT WATCHERS Opera's campaign is so dramatic Weight Watchers is designed to fail so they make more money Only person who can make a fortune by fluctuating in weight Calorie in Calorie out doesn't work

: Episode 566 - Vinnie Tortorich and co-host Anna Vocino discuss the bio-mechanical benefits of yoga with Mark Dellacave of YogaPilots.com. Vinnie also talks about his formerly-vegan friend Todd and reminisces about his own culinary indulgences on his most recent trip to Louisiana. All this and more on this Monday edition of the Celebrity Fitness Trainer podcast. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty VINNIE'S CULINARY INDULGENCES IN LOUISIANA Went to the gym in his old neighborhood, Shapes, with his friend Sybil to work out Very easy to stay on his diet... for awhile Good crawfish where Vinnie was visiting so he got some NSNG crawfish On day two, Vinnie ate lunch and dinner like a Louisianan Vinnie had lots of seafood with some grains (fried catfish with french fries) Vinnie had to sleep off that lunch Dinner was hamburger steak and it made him feel pretty crummy too Option of stuffed baked potato Dessert had graham cracker/fudge/brownie crust with their cheesecake with marbled in dulce de leche Once Vinnie started eating the dessert, he felt sick but could not help but shovel the rest of it in his mouth Vinnie is soooo fat adapted, but this just proves how sugar and grains are addicting!!! Vinnie is not the biggest fan of fasting, but he took about a day off of eating to feel better VEGANISM Vinnie knows Todd in Louisiana (co-worker of Vinnie's brother) who was a vegan athlete He became vegan to lose weight Eventually, after a few years, gains weight and puffs up after races Now that Todd and his wife are NSNG, they have never felt better!!! RELEVES Great exercise for calves Do not bounce, make this exercise a smooth motion Once you get this down, you can add weight to the back AMAZON WINNER OF THE WEEK Stacy Panuski from Akron, Ohio Buy through the Amazon banner and submit what you bought to help keep the train moving down the tracks Bought a DVD of Jumanji YOGA WIT MARK DELLECAVE Looks like Ray Donovan An avid Yogi Yoga helped his running Check out his website here Lebron James, Kareem Abdul Jabbar and Russel Wilson all utilize yoga as a helpful tool

: Episode 565 - Listener Lori Dawn from Oakland asks about keto supplements and athletic performance. She is trying to maximize her athletic performance and control hunger during long cycling events. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club LORI Designs for North Face Vinnie is a huge fan of North Face apparel Lori has a road bike which she commutes on and she has been trying to get into mountain biking as well KETOSIS SUPPLEMENTS Are there supplements to help with dietary ketosis? (KetoForce) Are they worth it? Do they do anything? It might make you get into dietary ketosis faster, but what is the point of this? Not necessary for most to get in it quickly, or to be in it at all Can these help athletes not eat while on long runs, etc.? Lori gets hungry personally She needs to eat fat before she gets out there Instead of a protein and veggie shake with MCT, try a few eggs and some bacon Will help you through longer workouts without eating extra Being fat adapted may cause you to wake up 10 minutes earlier Only really good bars are Epic bars

:Episode 564 - Listener and NSNG success story "Dr. Natascha" discusses the problem of overmedication in the U.S., what people are taught is healthy, and how to properly educate patients on what IS healthy as a doctor on this Friday edition of the Celebrity Fitness Trainer podcast. DR. NATASCHA Not including her last name, for anonymity sake An old caller -- both she and her husband have called in multiple times Originally from Germany, also plays the cello! STATINS & OVERMEDICATION Good to get a full particle panel before starting (and stopping) statins You might not need a statin A lot of doctors cannot read a particle test Triglycerides, LDLs (low -- bring sugar into your body to store), HDLs (high -- poop stuff out), VLDLs (very low) Statin can just modulate your putting 'crap' into your body If you are eating very healthily, there are few people who actually need a statin EATING "HEALTHY" FORTIFIED FOODS AND AVOIDING FATS On the box, it says that it is "fortified" iron and healthy wheat Wheat is never healthy You don't need to "fortify" a steak -- it already has iron Real food already has all of the vitamins and minerals so you do not need to eat fortified foods Creatine is made by your body already, and is also found in meat -- you don't need pills! We don't need to be concerned with obscure things like Riboflavin Never has been an issue before, so why are people making it an issue now? People want to be healthy, but they turn on the TV, and the TV says a microwavable weight watchers meal is what is best What must change is what people are taught Fat is NOT the enemy! EDUCATING PEOPLE ABOUT NSNG When Dr. Natascha gets new patients, she has to try to figure out whether or not she should mention NSNG Some people will not hear it She works in a hospital where the cafeteria serves high-carbs What will help people short and long term? She tries to educate those who will listen, and those who have time to try this lifestyle with some error Doctors also have guidelines and ratings Insurance or a board will look at why diabetics have high levels and no statin, even when really they should be NSNG and be even healthier A healthy patient is not a widget There are so many factors Start with sugar is bad, limit your sugar, and educate on the different types of sugar ex: fruit juice extract is still a sugar Check out Food Politics here FRUIT & OTHER SNACKS Fruit went away in the winter years ago Now because of GMOs and other methods, people eat fruit year round Dangerous in a way due to the fact that sugar is so readily available even when naturally it should not be Sugar is sugar, but still a better option than a snickers bar In the 70s, things like Wheat Thins, and Protein bars, and "Healthy" Meal Replacements did not exist People just ate real food People have a powerful wrong perception of what is healthy due to the industry

Andrew Weaver joins Vinnie Tortorich on this Wednesday edition of the Celebrity Fitness Trainer podcast to discuss fighting food addiction with an NSNG lifestyle, and going overboard with intermittent fasting and dieting. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club ANDREW WEAVER The OTHER Andrew Makes crazy artistic thing with balloons 2-60 balloon (2 inches around, 60 inches long) Balloon talk -- not called weenie balloons Earlier listener to the show Had some success with NSNG Has since fallen off the wagon (and crashed it) and jumped on another Before this he had his own podcast Has dealt with weight issues and food addiction his whole life NSNG made it easier but he tried to incorporate more IM Fasting which really hurt him He never recovered Before NSNG his blood sugar was 180 fasting (his rock bottom number was 299) 8.4 --> 4.8 Check out his podcast here They talk health, fitness, sports John's website Andrew's website Andrew's balloon & magic page INTERMITTENT FASTING & SUGAR INPUT NSNG was working well, but he wanted to go even farther IM Fasting made him fall off the wagon -- he didn't NEED to do it but did and it ended up being too much NSNG people tend to eat less, but don't TRY to go a day without eating just for the sake of doing so Vinnie does hardcore NSNG but still ends up eating a healthy 3-4 lbs of sugar per year Most time on earth by humans has been spent not eating sugars and grains

Our friends at Audible bring you this Monday edition of the Celebrity Fitness Trainer podcast with Vinnie Totorich and Anna Vocino. The two discuss selling books, Starbucks, ketosis, and some articles on fitness. PLEASE SUPPORT OUR SPONSORS Audible Download a free audio book Enter promocode: vinnie15 for discount Pure Vitamin Club Squatty Potty Villa Cappelli LYNETTE CAROLLA Vinnie was on Lynette's show Went on as Lynette Carolla with Lynette's co-host until Lynette arrived A whole episode about Vinnie and Serena not being married (They also discuss children's health etc.) BOOK SALES What really sells book now is online marketing Publicists are really a scam Dean and Vinnie hired and fired 4+ publicists Vinnie gets on the phone and gets his books sold Anna is selling a GREAT (cook)book!!! Go check it out and buy it VINNIE'S CAR He is selling his FJ Cruiser GREAT condition! He has never even actually sat on the seats himself! Had seat covers Over 100k miles It has one of the highest resale values of any car because it was a short run and a FANTASTIC car!!! Fair market value Around just over $20,000 If you are interested, let Vinnie know! He will drive it TO you if you live in the contiguous US and pay for the gas He will train you and stay with you and help you with foods if you buy the car STARBUCKS Wanted a coffee, had a $100 bill on him Ordered a $2 drip and whipped out the hundred They would not take it Almost wasted a cup of coffee because of it, but ended up getting it, but the lady was condescending OLIVE OIL The olive oil scandal is a little out of hand You know what IS real Italian olive oil? VILLA CAPPELLI! DETOXING Some people heavy metals in their system Very rare, detoxing rarely works Often a scam-type situation Gwyneth Paltrow is a fan of the "detox" Juice fasts are ridiculous and do not work KETOSIS Body is making extra ketones so that your body metabolizes better There is a recent Wednesday show that talks about this specifically

Listener Jess Perreca joins Vinnie Tortorich to discuss being morbidly obese and the life or death situation that is his weight on this Saturday edition of the Celebrity Fitness Trainer podcast. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club JESS Check out his website here Has been listening to Vinnie since the start Weighed 523lbs when the show first came out Was fat from age 6 Does not want to be heavy Jumped onto the NSNG train 1.5 years ago Dropped 75lbs in the first month of doing NSNG, then got close to under 400 Unfortunately, has jumped back up to 560 lbs now that he is no longer NSNG Food is his drug of choice He is bothered that he cannot stick to the regiment He realizes that it is a matter of life and death All that matters, ultimately, is that he rises from his failures and ends up succeeding in the end January he was 561, after 4 weeks he was 513.8 FOOD IN JESS'S LIFE Now, snacks limited to nuts and pork rinds Breakfast consists of egg and breakfast sausage Lunch and dinner are a vegetable and meat/chicken NSNG is great, because it allows Jess to eat, not count calories, and still lose weight! Most sustainable 'diet' Jess has ever done Works with a busy lifestyle, and is natural