Vinnie Tortorich

Fitness Confidential Podcast

Beginner Bike Riders

by Vinnie Tortorich

: 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.

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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

 

Eating a Nutrient-Dense Diet

by Vinnie Tortorich

Episode 584 ; Dr. Colin Champ joins Vinnie on this Friday show to discuss paleo and the benefits of eating a nutrient-dense diet.

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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 NUTRIENT-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

Healthy Weight Loss

by Vinnie Tortorich

: Episode 583 – Andy Schreiber joins Vinnie to discuss healthy weight loss, kind bars, and PVC Vitamins!

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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

Hunger Control with Dr. Cate Shanahan – Episode 582

by Vinnie Tortorich

: 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.

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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

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
  • Pituitary inflammation can make you hungry

Blood Sugar and Intermittent Fasting

by Vinnie Tortorich

: 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.

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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

Ivor Cummins and the Cholesterol Conundrum

by Vinnie Tortorich

: 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.

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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