Happy Thanksgiving everybody!  We all love celebrating with friends and family, but nobody wants to gain weight or lose the progress they've made. This is a special holiday episode dedicated to helping you make it through the holidays.

So - I dunno about this format guys. We really wanted to get a show out to you this week (we hate missing weeks), but there was no way to get me an Tom in the same room for recording. So, we did the best we could and I patched it together. The information in this week's show is AWESOME!!! You should get a LOT out of it. But, aesthetically-speaking, I really prefer when we're in the same room. We're working on it for next ...

In your shoes - These shoes were made for walkin' . . .
Grilling - Breakfast: start your day right every day!
Health Corner - Testosterone
Food of the Day - Cranberries

In Your Shoes - Warmup for 10-15 minutes before exercise to prevent injuries and get the most out of your workouts.
Grilling the Nutritionist - Protein, we need about 100-200 grams a day (about 20-50g per meal). We use it to build muscle. Eating more protein also keeps us full for longer than fat or sugar!
Health Corner - muscle development requires protein, water and sleep - be sure to get all ...

In Your Shoes - Track your heart rate! Use a heart rate monitor! Talk to an exercise physiologist to get specific advice for YOUR own exercise routine.

Grilling Your Nutritionist - Nutrient timing counts.  Eat small frequent meals to stay full, balance your metabolism and accelerate your weight loss.

Health Corner - hypertension is bad.  You don't want hypertension.  Low salt, low fat diet, regular cardiac exercise and weight loss are the first step to improving hypertension.

Main Event - avoiding hunger is the key to long term success.  Flavorful food, small frequent meals, good protein, good fiber and lots of support help.

Food of the Day - Greens.  Broccoli, cauliflower, mustard greens, collard greens, arugula all count.  These are