Dr. Adrian Chavez

Dr. Adrian Chavez Here to help you live a healthier lifestyle. This page is an educational resources to help you learn more about nutrition and your health.
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This page is not intended to replace medical advice. Please consult your healthcare provider for any healthcare needs.

05/01/2026

There is no evidence showing health benefits of fasting - outside of reducing calorie intake…

There are health benefits to reducing calorie intake (for many people).

Fasting is one method people can use to reduce calorie intake…

But there’s noting special about it.

What does have unique health benefits is eating less nutrient-poor energy-dense, ultra processed foods, eating more fruit, more vegetables, more fiber, etc.

If you want to improve your health with nutrition, I would recommend focusing on the things that are well-established to have benefits.

I have no issue with people fasting, I think it can be a useful tool for many people to help manage calorie intake.

But assigning all of these health benefits to it is just misleading.

And based on the comments of my previous posts, a lot of people have been mislead.

04/29/2026

If you lose weight without resistance training, you’re not just losing body fat…you’re losing muscle too.

And while that may not sound like a big deal, it is…

Especially if you’ve gone through repeated cycles of weight loss.

Every time you lose weight without resistance training, you lose a little muscle along the way.

Then if you gain some of that weight back (like most people do), it’s not going to come back as muscle.

Repeat that cycle over and over, and the result is often less muscle, more body fat, and a worse metabolism than when you started

This is one of the biggest reasons “weight loss gets harder as you get older.”

On the other hand, when you include resistance training, the opposite happens.

You lose more fat, you preserve (or even build) muscle, and over time, you end up leaner and stronger with a healthier metabolism.

That’s one (of the many) reasons resistance training is so important.

It’s not about becoming a bodybuilder or trying to “get jacked.”

It’s about maintaining a healthy body composition and metabolism as you age.

And it doesn’t take much.

In the study, they only trained twice per week using a simple resistance training routine and still got significantly better body composition outcomes than the cardio and no exercise groups

I know resistance training can feel intimidating, confusing, or overly complicated, but it really doesn’t have to be.

That’s why I created the Resistance Training Made Simple course.

It’s a simple, science-based course designed to learn how resistance training works, help you build strength, improve body composition, and feel more confident in the gym (or at home) without confusing or complicated routines.

Inside the course, I break down the basics of resistance training so you can learn how to structure an effective workout routine, choose the right exercises, make progress over time, and build a sustainable training plan that supports your health for the long haul

If you’ve ever felt unsure of what to do in the gym or overwhelmed by conflicting advice, this course is for you.

If you are interested, comment “Resistance” below and I’ll send you a link w

04/24/2026

Most people focus on probiotics for gut health, but fiber is what makes them work. And most of us are not getting nearly enough of it.

I am partnering with to share why fresh avocados deserve a spot in your daily routine, and to show you one of the easiest ways to add them to your day.

Diets built around minimally processed, fiber-rich plant foods, including fruits like avocados, help support a healthy gut. The natural fibers in these foods act as fuel for beneficial gut bacteria and support microbial diversity.

It is important to get enough insoluble fiber in your diet to have a healthy gut. 65% of the fiber in avocado is insoluble. More than 90% of women and 97% of men do not meet recommended intakes for dietary fiber, and fresh avocado is one of the most delicious ways to start closing that gap.

And the science backs it up. In a trial of 163 adults with overweight, researchers reported changes to gut bacteria and metabolite levels when participants ate one avocado a day for 12 weeks compared to a diet that excluded avocado. The Avocado Nutrition Center supported the study, and although the findings from one study cannot be generalized to larger populations, this finding supports a growing body of science that suggests avocados play a role in managing the digestive tract’s microbiome.

https://doi.org/10.1039/d4fo03806a

Full recipe from the video below.

4 medium avocados
1 tomato, diced
1 jalapeno, minced
1/2 medium onion, diced
4 cloves of garlic, minced
2 tbsp fresh cilantro, chopped
Juice of 1 lime
1 tsp salt
1 tsp black pepper

Cut and mash avocados in a bowl. Chop the tomato, jalapeno, onion, garlic, and cilantro. Add all chopped ingredients along with lime juice, salt, and pepper. Mix well and serve immediately.

This is how we ended up with a president that thinks you can reduce the price of something by 600% 🤦🏽‍♂️🤦🏽‍♂️🤦🏽‍♂️.Boggl...
04/24/2026

This is how we ended up with a president that thinks you can reduce the price of something by 600% 🤦🏽‍♂️🤦🏽‍♂️🤦🏽‍♂️.

Boggles my mind how confidently misinformed people are and the strong emotional responses they have to hearing the truth.

You’re welcome to read the data yourself instead of listening to internet grifters.

Here are 3 meta-analyses (compilations of studies) comparing people who are fast to normal calorie restriction all published in the last 2 years 👇🏽

PMID: 39458528
PMID: 40130017
PMID: 39289905

04/23/2026

I say this as someone who used to do a lot of fasting over a decade ago…

Early studies did show some potential health benefits with fasting…

However, follow-up studies that compared people who fasted to people who consumed the same amount of calories but didn’t fast showed that the “benefits” of fasting could all be attributed to eating less calories and losing a little bit of weight….

You are going to be much better off long term by just building good dietary habits vs. trying to occasionally starve yourself.

Also I know someone is going to comment and say “what about autophagy.”

What about it?

Increase autophagy is not a health outcome, nor doest it lead to any positive health outcomes….

Maximizing autohpahy = starvation and death….

Not an ideal outcome.

It’s a good idea to get your information from actual nutrition professionals and ignore all of these influencers jumping on the bandwagon for the next pointless sensational health fad.

04/16/2026

Reading this made me sick, but I’m also not that surprised.

Every man who uploaded a video to this site or talked about assaulting their partner on here should be prosecuted…

The sad thing is men have been doing this type of stuff to women for ages they have just been getting away with it.

Now the internet is exposing it and when men no longer control women via finances, laws, societal structures they don’t have to put up with it anymore.

This is a large part of the reason men are becoming more lonely.

MOST women have at least one traumatic negative experience involving a man…

“Not all men” of course but there are enough that are either engaging in or complicit to this vile behavior to make us all seem like a threat…

If you are a a man in most circumstances women are going to view you as unsafe until proven otherwise…and that’s OUR fault collectively.

If we want this to change, we have to hold other men accountable.

I saw a lot of women post on this and very few men. If you are a man who cares about women, I encourage you to speak out with whatever platform you have.

We can’t leave women on their own to defend themselves FROM US.

03/27/2026

Heathy lifestyle habits are so much more enjoyable and sustainable when you do them because you want to take care of your body and appreciate what it can do vs. trying to make it look a certain way.

03/24/2026

If you eat more energy than your body uses in a day you will gain weight.

If you eat less energy than your body uses, you will lose weight.

This is how it works.

The challenge is learning:
1) How much your body needs.
2) How much you’re eating.

And making sure those two things are in alignment. This is where things can get complicated.

Comment “energy” below if you want me to send you a podcast where I break this topic down in detail and a link to a guide where I teach you how to calculate your energy and macronutrient needs.

Is it really wellness advice or is it just marketing disguised as wellness to sell you another thing you don’t need?
03/24/2026

Is it really wellness advice or is it just marketing disguised as wellness to sell you another thing you don’t need?

03/19/2026

Lifestyle habits to improve metabolic health > hacks to reduce glucose spikes.

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