10 Food Rules for Eating Healthy Without Stress

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Read 100 books on nutrition and healthy eating and you’ll read 100 different ways to eat. Each with their own set of intricate guidelines to follow.

But how many of those guidelines really make a difference?

In today’s episode, we share our basic rules for how to eat in a sustainable, healthy way… without all the complicated, stressful guidelines. These are the rules you can actually maintain for the long haul.

SPOILER: Counting calories or nutrients isn’t one of them.

Here’s what we talk about in this episode:

  • Whole foods. What does that even mean?
  • Why we don’t just eat “mostly” plants
  • What to eat for breakfast
  • The value of raw
  • Is variety that important?

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8 Running “Rules” You Can Safely Ignore

Athletic man running uphill, outdoor.

Runners, new and experienced, have all heard certain “rules.” Rules like:

  • Don’t increase your mileage by more than 10% each week, and
  • Take days off from running to stay healthy.

It’s hard and fast advice on how to train, recover, and experience the sport. But can you trust them?

In today’s episode we call out some of the running advice we’ve all heard (maybe even shared), and flip it on it’s head.

Here’s what we talk about in this episode:

  • Running with headphones
  • How to increase your mileage
  • Trail running gear
  • Recovery period after a race
  • Doug’s 442 run streak
  • Minimalism vs. zero drop

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The (Fifth) Big Q&A Episode

Q&A

And we’re back with another of the infamous NMA Radio Q&A episodes, where we take listener questions and do our best to answer them. Sometimes more successfully than others…

Check out previous versions here:

In this episode we tackle marathon nutrition, meat substitutes, how to go vegan, running hills, sugar, and oh so much more.

Here’s what we talk about in this episode:

  • Sloshing in your stomach
  • The simple approach to going vegan
  • Doug’s new favorite energy gel
  • Hills glorious hills (and what to do when you don’t have any)
  • Soy curds, mushrooms, seitan, and other meat substitutes
  • What’s the deal with sugar?

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Raising Vegan Children (Featuring Matt’s Kids)

Eating vegetables by child make them healthier

As my wife and I and start to feed our seven-month-old real food for the first time, we’re talking a lot about how to approach raising our daughter on a plant-based diet. Are we super strict or lenient?

How do we explain why we don’t eat meat?

What do we say when a parent questions our decision?

In today’s episode, I sit down with Matt and his wife Erin to discuss their experiences raising two vegan kids of their own. Plus we bring on their two kids for a few questions as well.

Vegan kids say the darnedest things, don’t they?

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Intermittent Fasting for the Vegan Athlete: Is It Right for You?

Intermittent fasting is all the rage—but is right for you?

Fasting has long been a common practice in many cultures, used to promote mental health and longevity. More recently, it’s gained popularity as a weight loss tool.

But significantly restricting your calories for a long period of time can be dangerous. Not to mention incredibly difficult, scary, and simply not fun.

That’s where intermittent fasting comes in. Intermittent fasting refers to dietary patterns that cycle between fasting and and non-fasting, to help you experience the health benefits of fasting without many of the downsides.

And studies have shown that it can help you lose weight, boost your metabolism, reduce the risk of certain diseases, and even improve your mood.

The best part? Intermittent fasting is completely natural.

According to a 2014 article in the journal Cell Metabolism authored in part by Valter Longo, the director of University of Southern California’s Longevity Institute, intermittent fasting may act as a low-grade stress, which triggers the body’s cellular defense mechanisms, repairing damage and fighting disease.

It’s a tool that helps to trigger our bodies’ own natural healing processes. And speaking as someone who has practiced it for over five years, I can tell you that it works.

 What is Intermittent Fasting?

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How to Go From Zero to 5K

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Want to become a runner, but don’t have a clue where to start?

Up until today, NMA Radio wouldn’t have been much help. As Matt and I looked back through the archives, I couldn’t believe we hadn’t covered the topic of running for beginners since episode six, and 5K training … never? There was last summer’s Running Camp (check out parts 1, 2, 3, 4, and 5), but that was geared more towards people who were already running.

So in today’s episode, we go back to the very basics — how to start running if you’ve never run before. And we build up to training for your first 5K race.

It’s our version of a couch-to-5K episode, if you will.

Here’s just some of what we talk about in this episode:

  • What not to do on your first run
  • Why walking is a good thing
  • Do you need new shoes?
  • Don’t make Matt’s sock mistake
  • Fueling your first runs

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The Relaxation Episode

Woman relaxing at home

“Just relax.”

Sounds way easier than it actually is, doesn’t it?

Relaxing can mean different things to different people, and the way we relax can have a lasting impact — positive or negative — on both the body and mind.

In today’s episode Matt and I discuss our go-to forms of relaxing after a busy day or a particularly stressful week, and why some relaxation techniques might be better than others.

Here’s just some of what we talk about in this episode:

  • Happy hour at the bar … is that relaxing?
  • Why Doug gets out of bed in the middle of the night
  • The positive effects of going outside
  • Matt and the Nintendo Switch

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Should You Care What Other People Think? with Robert Cheeke

Red treadmill, track running at the stadium

You’re an athlete. You’re a vegan. You’re a runner, bodybuilder, yogi.

Should you care what other people think of how you take care of your body?

In a world where posting each workout to social media is standard, and sharing what you eat, or how many steps you take each day is celebrated, it’s hard not to care what others think. In part, because the approval (or disapproval) is almost instant.

That’s the topic of today’s episode with vegan bodybuilder Robert Cheeke, and whether sharing all that information is actually a good thing for your health and goals.

Here’s just some of what we talk about in this episode:

  • Perfection and putting yourself out there
  • How Robert’s new book is more honest
  • Does social media help or hurt our goals?
  • Robert’s history with standup comedy
  • The power of being honest with yourself and others

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