Discovering Nutrition with Cronometer

Episode 35: Dietitian’s Guide to Protecting Your Kidneys with Jen Hernandez

Welcome to another episode of Discovering Nutrition with Cronometer! In this episode, our host Eliisa sits down with Jen Hernandez, a registered dietitian and founder of Plant-Powered Kidneys, to explore an often-overlooked topic—kidney health. Chronic kidney disease (CKD) affects millions worldwide, yet many people don’t realize they have it until their kidney function is significantly impaired.
Jen shares her expertise on how nutrition plays a vital role in kidney function, debunks common renal diet myths, and explains why tracking key nutrients can help prevent and manage CKD. Learn how small, intentional changes—like adjusting protein intake and increasing plant-based foods—can make a big impact on long-term kidney health.
Key Notes:• Understanding CKD: Why kidney disease is often called the “silent killer” and how it affects overall health.• Top Risk Factors: The role of high blood pressure, diabetes, and diet in kidney disease progression.• The Changing Renal Diet: Debunking outdated advice on potassium and protein intake.• Tracking Kidney Health: How tools like Cronometer’s PRAL score help monitor diet acidity and kidney function.• Small but Powerful Changes: Simple diet swaps to reduce strain on the kidneys.• Hydration & Kidney Function: The importance of tracking fluid intake and choosing the right beverages.• Actionable Takeaway: Add one plant-based protein swap to your meals to support kidney health.
 
www.instagram.com/plantpoweredkidneys
https://www.plantpoweredkidneys.com/
https://www.facebook.com/plantpoweredkidneys/
www.cronometer.com

Episode 34: Fueling Balance with Gabrielle Palmeri

Welcome to another episode of Discovering Nutrition with Cronometer! In this episode our host Eliisa dives into an inspiring conversation with Gabrielle Palmeri, a registered dietitian who turned her personal challenges with disordered eating into a career dedicated to helping others find balance and joy in nutrition. Gabrielle shares her expertise in gut health, discusses the transformative power of fiber and protein, and offers actionable tips for building a healthier relationship with food.
Discover how Gabrielle empowers her clients to move past restrictive habits, embrace sustainable wellness, and navigate nutrition misinformation in today’s social media age. Plus, hear her nuanced take on controversial topics like Ozempic and crash dieting.
Key Notes: • Gabrielle’s Journey: Overcame disordered eating to become a dietitian focused on sustainable wellness.• Nutrition Basics: Highlights the importance of fiber, protein, and balanced meals.• Gut Health Insights: Discusses common causes of bloating and how mindful eating can help.• Debunking Trends: Explains why extreme diets are not one-size-fits-all and stresses variety.• Sustainable Nutrition Tips: Shares ways to gradually improve fiber intake and use tracking tools effectively.• Navigating Controversial Topics: Offers a balanced take on Ozempic and weight-loss medications.• Actionable Takeaway: Create a rainbow plate with colorful fruits, veggies, fiber, and protein.
 
www.instagram.com/dietitian.gabrielle
https://www.youtube.com/@dietitian.gabrielle
www.tiktok.com/@dietitian.gabrielle
 
www.cronometer.com
 

Episode 33: Fuelling for Athletes and Everyday Warriors with Will Girling

In this episode of Discovering Nutrition with Cronometer, Eliisa sits down with Will Girling, a renowned performance nutritionist with over a decade of experience fueling elite athletes, including Tour de France riders and Olympic competitors. Together, they dive deep into the science of endurance nutrition, tackling questions like:
 
How do you tailor nutrition plans for optimal performance?
Is there a “magic window” for recovery nutrition?
Can low-carb diets fuel elite performance?
 
Will shares actionable advice for both elite athletes and weekend warriors, breaking down gut training, sodium loss, carb loading, and the nuances of personalizing nutrition strategies. Whether you’re running marathons or just looking to fuel better for life, this episode is packed with tips and insights to help you optimize your results.
 
Key Notes:
 
Pre-Event Nutrition: Start gut training 4–6 weeks before long events and practice pre-event meals to build confidence.
During Event Strategies: Tailor carb intake to activity duration (e.g., 90g/hour for long events) and watch for sodium loss signs like salt streaks.
Post-Event Recovery: Consume 0.3–0.5g of protein per kg body weight with high-GI carbs post-workout, but prioritize total caloric intake for recovery.
Diet Trends: Keto and vegan diets require careful planning; balance and personalization are crucial for performance.
Everyday Health Tip: Eat at least 5 portions of fruits and vegetables daily (80g per portion).
Using Wearables: Use data as a tool, but listen to your body first—don’t let recovery scores dictate your performance.
 
Website: www.willgirling.com
Instagram: www.instagram.com/willgirling
Facebook: www.facebook.com/willgirlingperformacenutrition
YouTube: www.youtube.com/@WillGirling
 
www.cronometer.com

Episode 32: Fuelling for Endurance with Sports Dietitian Kylie Van Horn

In this episode of Discovering Nutrition with Cronometer, we sit down with sports dietitian and endurance athlete Kylie Van Horn, founder of Fly Nutrition. Kylie shares her expertise on balancing carbohydrates and fats to optimize energy levels for endurance sports like running, cycling, and triathlons.
Together, we debunk common myths around low-carb diets for endurance athletes and discuss how sustainable nutrition impacts athletic performance, recovery, and overall well-being. Kylie also provides practical strategies for fuelling before, during, and after workouts—whether you’re training for a marathon, hitting a 5K loop, or preparing for an ultra-endurance event.
Tune in to learn how personalized nutrition, including the careful tracking of macros and micronutrients with tools like Cronometer, can elevate your performance and help you feel your best.
 
Key Notes:
• Balancing Fat and Carbs: Both carbs and fats are essential for endurance athletes—carbs fuel higher-intensity efforts, while fat supports ultra-endurance events.
• Fueling Strategies: Pre, during, and post-workout fueling should focus on easy-to-digest carbs and adequate protein for energy and recovery.
• Carbohydrate Loading: Strategic carb loading 1-3 days before races maximizes glycogen stores for peak performance.
• Micronutrient Focus: Tracking key micros (like iron and magnesium) helps prevent fatigue and injuries, with Cronometer providing detailed insights.
• GI Distress & Food Sensitivities: Monitoring symptoms and adjusting fiber intake can reduce gastrointestinal issues during long workouts.
• Mindset & Sustainability: Building sustainable nutrition practices is key to maintaining performance and preventing disordered eating patterns.
• Kylie’s Practical Tips: Set up personal aid stations, use sports bras or belts for fuel storage, and experiment with biometrics in Cronometer to enhance training.
 
Quote to Highlight: “Nutrition is a performance enhancer—people don’t always realize how good they can feel until they start fueling their body the right way.” – Kylie Van Horn
 
Website: www.flynutrition.org/
Instagram: @flynutrition3
Podcast: Your Diet Sucks
 
www.cronometer.com

Episode 31: Demystifying Macro Tracking with Registered Dietician Emily Field

In this episode of Discovering Nutrition with Cronometer, our host Eliisa, sits down with Registered Dietitian Emily Field, a dedicated advocate for balanced eating using the macros approach. Emily shares her personal journey from restrictive eating to understanding the power of tracking macronutrients to fuel your body effectively. They dive into the essentials of macro tracking, common misconceptions, and practical tips for breaking free from restrictive diets while still reaching your health goals. This episode is perfect for anyone curious about how macro tracking can be applied to their diet, whether you’re looking to build muscle, maintain a healthy weight, or simply eat with more confidence and joy. Emily’s approach is rooted in science and flexibility, offering practical advice that’s easy to implement.
 
Key Notes:
Introduction to Emily Field, RD, and her approach to nutrition coaching.
Importance of tracking macronutrients (protein, fat, carbohydrates).
How macro tracking provides more control over body composition goals.
Debunking myths about restrictive diets and demonizing food groups.
Practical tips on calculating macro needs based on individual goals.
Why eating more can sometimes lead to better results, especially for active women.
Encouragement to avoid obsessing over perfection in macro splits.
 
 
www.emilyfieldrd.com
 
www.facebook.com/emilyfieldrd
 
www.instagram.com/emilyfieldrd
 
www.cronometer.com

Episode 30: Unlocking the Secrets of Longevity with Dr. Michael Greger

In this episode of Discovering Nutrition with Cronometer, our host Eliisa sits down with Dr. Michael Greger, a celebrated physician, New York Times bestselling author, and expert in lifestyle medicine. Together, they dive into the science of aging and explore actionable strategies to help you live a longer, healthier life. From the surprising ways your diet can reverse biological aging to the benefits of exercise, sleep, and even skincare, this episode is packed with valuable insights that can help you turn back the clock. Dr. Greger also shares tips from his latest book, How Not to Age, revealing the foods, habits, and lifestyle changes that can add years to your life and vitality. Whether you’re looking to slow down the aging process or simply improve your overall health, this episode offers the tools and knowledge you need to thrive at any age.
 
Key Notes:
 
Reversing Biological Aging: Explore how certain dietary and lifestyle changes can slow down and even reverse aspects of biological aging, giving you the health and vitality of someone much younger.
Impact of Diet on Aging: Delve into the specific foods that can protect your skin, reduce inflammation, and support overall health as you age.
Exercise and Longevity: Discuss the debated role of physical activity in extending lifespan and the undeniable benefits for overall health and well-being.
Skincare and Aging: Discover affordable, DIY skincare solutions that can help protect your skin from aging and keep you looking your best.
Sleep and Aging: Understand the importance of sleep in maintaining health and how it might impact your aging process.
 
 
www.nutritionfacts.org/
 
www.instagram.com/nutrition_facts_org
 
www.facebook.com/NutritionFacts.org
 
www.youtube.com/user/NutritionFactsOrg
 
 
www.cronometer.com

Episode 29: Mastering Men’s Health with Ali Gilbert

In this episode of Discovering Nutrition with Cronometer, we sit down with renowned men’s health expert Ali Gilbert. We focus on the long-term approach required for achieving sustainable health and fitness goals. We also discuss the importance of viewing health as a lifestyle rather than a quick fix, the misconceptions surrounding rapid transformations, and how Ali helps men optimize their fitness, nutrition, and testosterone levels. With her years of experience, Ali shares practical advice on building muscle, understanding the role of hormones, and maintaining a balanced diet that includes room for occasional indulgences. This episode is packed with actionable insights for men at any stage of their fitness journey.
 
Key Notes:
The Long Game in Fitness: Ali emphasizes the importance of viewing fitness as a long-term lifestyle commitment rather than a short-term goal. Rapid results are often unsustainable, and real transformations take time.
Misconceptions in Men’s Health: Ali discusses common myths in men’s fitness, such as the idea that cardio diminishes muscle gains or that rapid fat loss is maintainable. She stresses the importance of realistic goals and gradual progress.
Optimizing Testosterone Naturally: The podcast covers how diet, exercise, and lifestyle adjustments can help optimize testosterone levels. Ali explains the importance of regular blood work and the role of testosterone replacement therapy (TRT) for men who need it.
Nutrition and Sustainability: Ali advocates for a balanced approach to diet that allows for moderation and enjoyment. She challenges the restrictive narratives of diet culture and encourages including foods that bring joy while maintaining nutritional goals.
Customizable Fitness Plans: Ali provides practical advice on starting a fitness regimen, recommending total body workouts and a mix of cardio and weight training tailored to individual goals and body composition.
Real-Life Success Stories: The episode highlights the impressive transformations Ali has facilitated in her clients, demonstrating that significant muscle gains and fat loss are achievable at any age with the right approach.
 
www.ali-gilbert.com
 
www.youtube.com/@queenofmenshealth
 
www.instagram.com/thealigilbert
 
www.cronometer.com

Episode 28: Beans, Bloating, and the Science of Poop with Erin Judge

In this episode of Discovering Nutrition with Cronometer we have a very special guest, Erin Judge, a registered dietitian, nutritionist, certified personal trainer, and founder of Gutivate, a virtual nutrition counselling practice for digestive disorders. Erin shares her expertise in medical nutrition therapy for functional gut disorders with a patient-centred focus. Erin dives into the fascinating world of gut health focusing on the three main aspects of gut health: identifying the causes of gut discomfort, creating a thriving environment for your microbiome, and yes, talking about poop. This episode is packed with insights, practical advice, and Erin’s personal experiences, making it a must-listen for anyone interested in improving their digestive health.
 
Key Notes:
The episode focuses on the benefits of eating beans for gut health, highlighting how beans provide essential prebiotic fibres that support a healthy gut microbiome.
Erin discusses how to identify the causes of gut discomfort, create an environment for a thriving microbiome, and understand what constitutes normal bowel movements.
Erin shares her personal journey with IBS and her professional expertise in the field. She explains how she founded Gutivate to provide virtual nutrition counselling for individuals with digestive disorders.
Emphasizing the importance of fibre diversity, Erin provides tips on incorporating beans and other fibre-rich foods into the diet and stresses the role of consistency in dietary habits.
Erin outlines her approach to assessing and treating gut health issues, highlighting the significance of personalized nutrition plans and the impact of factors like travel, stress, and routine on gut health.
 
www.gutivate.com
www.instagram.com/erinjudge.rd
www.facebook.com/gutivate
 
www.cronometer.com