This week, we welcome the founder of humanOS, Dan Pardi, to talk about sleep, GHB, and his company. Dan is a committed student of the human body and mind. With humanOS, he has built a platform for people to improve their health habits and learn how their body responds to the world around them. We chat about humanOS and what makes it different from the array of other apps that claim to do something similar. Dan explains why he thinks it is important for all of us to understand the health concepts with which we are engaging and to what extent. From there, we change gears a bit, and Dan gives us some insight into the history of the drug GHB and its current status before we discuss sleep and sleep deprivation. For a great chat with a generous, knowledgable guest, be sure to tune in.

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Key Points From This Episode:

• Some of the differences between being a host and a guest on a podcast.
• An introduction to Dan and his work prior to and with humanOS.
• An overview of what humanOS provides.
• What Dan thinks sets humanOS apart from other health-focused apps.
• The model that humanOS offers users. 
• The micro-courses available through humanOS.
• Optimum levels of understanding of this kind of information. 
• Understanding the drug GHB and some of its history.
• Abuse of GHB and how people have typically used the drug.
• The complicated legal battle and opposing side of the GHB debate.
• What it would mean if GHB’s scheduling was lifted. 
• The effects of sleep deprivation on decision making. 
• How people with difficult and stressful work hours can minimize the negative effects.
• Chrono-nutitrion and the healthy timing of eating.
• And much more! 

Tweetables:

“We aim to try to help make you smarter about things that can help you, smarter about yourself, and better at putting it all into practice.” — @humanOS_me [0:16:58.9]

“You’re much more likely to continue something that’s good for you if you understand it.” — @humanOS_me [0:27:49.6]

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This week, we welcome Marni Wasserman, the host of the Ultimate Health Podcast. Marni is a chef and a nutrition expert, and she's here to tell us about how she transitioned from being a strict vegetarian to adopting a plant-based Paleo approach. We chat about the books Marni has written about food, fermenting, and plant-based diets and what inspired her to start a podcast. She tells us about how she started at her parents’ home and then moved her kitchen to a beautiful dedicated space in Toronto before moving into the online realm with her current services. She gives us great insight into what inspired her alterations to her vegetarian diet and what her day-to-day cooking routine consists of. Marni unpacks her ongoing struggles with Hashimoto’s and how this informs what she does both personally and professionally. For all this and more, listen in!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Some of Marni’s background and what she currently focussed on.
• Her inspiration for starting the Ultimate Health Podcast. 
• The general goals for and topics that are covered on the podcast.
• Touch points for the podcast community within the huge health and wellness field.
• The physical kitchen space Marni had in midtown Toronto. 
• Marni’s transition out of being vegetarian into her own brand of Paleo.
• Support from family, friends, and community in transitioning between diets.  
• A typical day in the kitchen with Marni!
• Marni’s motto, "simple and delicious," and cooking quick, tasty food.
• How Marni dug deeper into her own health problems and learned some things.
• The lifestyle and dietary changes that Marni made to combat Hashimoto’s. 
• The role of fermented foods in Marni’s healthy approach.
• Some exciting things on the horizon for Marni. 
• And much more! 

Tweetables:

“My whole world was wrapped up in that message and teaching and educating people on how eating more plants was the way to go.” — @marniwasserman [0:05:27.9]

“We really allow people to draw their own conclusions. It is open-ended, but we find that it’s been working really well for us because it covers so many different topics.” — @marniwasserman [0:09:19.4]

“When I was younger, I always had this desire to be vegetarian, there was something very sexy about it to me. To me, it always seemed like my calling in life.” — @marniwasserman [0:15:03.2]

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This week, we welcome Dr. Mike T. Nelson. Dr. Nelson has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s also an adjunct professor and a member of the American College of Sports Medicine. We chat about all sorts of good stuff, including metabolic flexibility, non-exercise activity thermogenesis (NEAT), and the crossover effect. Dr. Nelson also gives us some insight into how he fits all his different commitments into a work week while still finding time for fun and healthy activities. To hear a truly inspiring and grounded interview with an industry giant, be sure to tune in!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Mike’s background, positions, and work.
• How Mike splits his time during a typical week.
• The type of clients Mike works with.
• An introduction the NEAT concept and its difference from regulated exercise.  
• The non-linear nature of exercise's efficacy and pushing our boundaries.
• Increasing strength versus maintaining fitness. 
• The centrality of sleep and stress relief in any fitness pursuit.
• Metabolic flexibility and how and why to use it. 
• Weighing the benefits of different diets for different goals.
• Using carbs and fasting to increase your ability to deal with each end of the spectrum. 
• The possibility of permanently damaging your metabolism through extreme measures.
• Taking the longer and slower road to where you want to be. 
• And much more! 

Tweetables:

“To me, arguing about what the best fuel is is the wrong question. When do you want to be using each type of fuel?” — @MikeTNelson [0:35:50.3]

“It depends on what you are trying to do and for what reason, but you do not have to do a ketogenic diet to increase metabolic flexibility.” — @MikeTNelson [0:39:15.1]

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In this episode, we welcome Sharon Brown, CEO and founder of Bonafide Provisions, a company specializing in real, organic bone broth. Most of us have probably heard of the benefits of bone broth, especially since it has become so trendy recently. Sharon is here to really unpack its benefits and tell us about its healing properties, which she learned from personal experience. Sharon’s son had troubled health from a very early age, and it wasn't until experimenting with his diet, and subsequently centering it on bone broth, that she was able to combat what antibiotics and other approaches could not. This experience led her to study nutrition and eventually start Bonafide Provisions. In our conversation, we cover some basics for creating your own broth. We talk about amino acids, collagen, and also the best ways to include broth in a healthy diet. For all this and much more, be sure to tune in!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Sharon’s backstory and how she and her family discovered bone broth.
• Turning a personal journey into a commercial service and business.
• The healthy dietary subtractions that go along with bone broth consumption. 
• Basic rules when creating your own bone broth.
• Avoiding misleading products and common mistakes made when cooking broth.
• Collagen and recognizing good quality broth by its consistency. 
• Glutamine’s powerhouse role in healing the gut. 
• Healing the gut to combat issues in the brain.
• Using small amounts of bone broth in the rest of your cooking.
• Bonafide’s new range of soups! 
• And much more! 

Tweetables:

“Because up to 85 percent of your immune system is in your gut, when you feel the gut, you heal the rest of the body.” — @bonafideprovis [0:08:38.6]

“The most important thing that you need to do when making bone broth is make sure that you have well sourced bones.” — @bonafideprovis [0:15:40.9]

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This week, we welcome Ben Pakulski. Ben is an ex-IFBB professional bodybuilder who now runs his own gym, as well the muscle-and-strength-building program Mi40Nation. Ben also hosts the uber-popular The Muscle Expert podcast. Ben and I immediately got along when we met recently. We see eye-to-eye on a lot of things and have a mutual love of learning and connecting with people who want to take a holistic approach to health and life. We also share a love for muscles and eating! We talk about all of this—and a lot more—in this episode. Listen in to hear it all!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Ben’s bodybuilding career and how he’s shifted to the coaching/training side of things.  
• A holistic approach to intelligent muscle building.
• Tapping into your unconscious mind and paying attention to your unconscious beliefs.
• The gateway of meditation.
• The importance of belief in yourself—demonstrating internal discipline.
• The difference between being a trainer and a coach.
• Start to understand how the brain works on a physiological level.
• Using every opportunity to reinforce habits and create new ones.
• Ben’s personal meditation practice.
• The feeling of being grateful.
• Why Ben practices yoga.
• Ben’s goal and what he hopes to achieve through his podcast.
• Some of Ben’s favorite guests he has had on the podcast.
• Ben’s love for reading books.
• And so much more!

Tweetables:

“Brilliant mind, resilient body.” — @IfbbBenPak [0:10:11.1]

“If you can start tapping in to your unconscious mind and paying attention to your unconscious beliefs, you can start changing your life.” — @IfbbBenPak [0:15:50.1]

“I believe everyone can fix themselves and heal themselves if they need to be fixed.” — @IfbbBenPak [0:24:13.1]

“Every moment of your life, every instant, is an opportunity to reinforce a habit or to create a new one.” — @IfbbBenPak [0:27:31.1]

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This week we welcome Victoria Field, a keto nutrition expert and cofounder of the Metabolic Health Summit. We talk all about the summit, which takes place in LA from January 31^st to February 3^rd, 2019. We also dive into how Victoria got her start in her work with KetoPet Sanctuary, a human-grade cancer therapy research project for dogs. Victoria is also giving listeners a special discount on tickets for the Metabolic Health Summit, so if you want to attend the event and get 20 percent off, listen in for details.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• What led Victoria from the TV news industry to keto.  
• What the keto diet did for her dog.
• Working with the Epigenix Foundation to kick off ketogenic protocols and validate the diet.
• Being a fit person on TV for the main stream consumer.
• Finding the balance: not being totally turned off but still not being sensitive to negativity.
• Birth of the KetoPet Sanctuary .
• The standard American diet for dogs.
• The benefit for dogs being on a ketogenic diet.
• Getting information out about KetoPet Sanctuary.
• How working with canines has translated to research on humans.
• The Metabolic Health Summit: a ketogenic experience.
• Speakers at the Metabolic Health Summit.
• And so much more!

Tweetables:

“There’s something so strong and beautiful about being your authentic self, not caring what other people think.” — @victoria_field_ [0:14:59.1]

“We really need to start thinking about how we kind of shift our dog’s nutrition.” — @victoria_field_ [0:23:27.1]

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Sleep affects everything in our lives, from our mood to our brain function to our physical performance. Yet we still get so little of it! It’s time we all get on board with better sleep, and this week's chat with sleep expert Dr. Rebecca Robbins gives us some tangible advice to help us do just that. Dr. Robbins is a post-doctoral fellow at the NYU School of Medicine, where she leads a funded study called "Tailored Approach to Sleep Health Education," which develops materials to build awareness about sleep and sleep disorders in minority populations. Dr. Robbins is the coauthor of the book Sleep For Success. She's also the official sleep consultant at the Benjamin Hotel in New York City, which has developed a full sleep program for guests, including a pillow menu. We’re getting some sleeping tips from the best in this week's episode, so listen in!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Dr. Robbins' decision to focus on sleep for her work.
• The reversal of the negative effects of sleep deprivation.
• Learning to fall in love with sleep and put it high on your priority list.
• Dr. Robbins’ sleep study at The Benjamin Hotel in New York.
• Create a space to invite sleep and give the most benefit.
• Choosing the ideal pillow for you depending on your sleeper type.
• Helping people realize that we don’t have to push back on sleep.
• What can help you sleep better as a shift worker.
• Connecting with what really matters to people.
• Why consistent bed times are critical.
• Approaching sleep in a positive way.
• And much more!  

Tweetables:

“To help people really fall in love with sleep and put it a little bit higher on their priority list.” — @rebeccasrobbins [0:07:45.1]

“The bed itself is the foundation to your sleep at night.” — @rebeccasrobbins [0:15:36.1]

“Elevating motivation and helping people realize that we don’t have to push back on sleep.” — @rebeccasrobbins [0:21:14.1]

“Find a bed time and stick to it, and then you are able to fall asleep faster, get higher quality more efficient sleep and wake up more refreshed.” — @rebeccasrobbins [0:32:31.1]

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This week, we welcome Sal Di Stefano. Sal has a long history in personal training and fitness, and he’s a cohost of the popular Mind Pump podcast. In this episode, we discuss the current state of the health and fitness industry and the state of sharing and gathering information. We also dive into social media and decision making and how all that relates to the health space. We also discuss the value podcasts like ours can bring if we’re dedicated to communication and learning—as well as the possible pitfalls. We really get into it, and we even have a little debate about Paleo.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The higher purpose behind Mind Pump.  
• Getting information out to the people who need to hear it.
• Putting good-quality, well-researched content out there.
• Why discussion around health and fitness is a good thing.
• How other podcasts and businesses in this industry end up benefiting everybody.
• How people’s perception of aesthetics are now skewed through social media.
• Reinforcing your internal locust of control over your fitness and health.
• How Sal, Adam, and Justin came together to start the Mind Pump podcast.
• The importance of integrity, honesty, and transparency.
• Interacting with your audience and paying attention to what most people need to hear.
• Sal’s thoughts on the Paleo diet.
• Optimizing your life.
• Where Sal sees himself 10 years from now.
• And much more!

Tweetables:

“More Americans consider themselves independent today than ever before in American history.” — Sal Di Stefano [0:20:37.1]

“One of the things about communicating ideas is you have to be able to sell them really well.” — Sal Di Stefano [0:32:05.1]

“You can have the best information in the world but if nobody wants to hear what you have to say because you’re not entertaining or because you’re not compelling, it doesn’t matter.” — Sal Di Stefano [0:32:13.1]

“One of the best things you could possibly do is say it before they do.” — Sal Di Stefano [0:40:24.1]

“We constantly remind ourselves to pay attention to what most people need to hear versus what we may want to hear.” — Sal Di Stefano [0:42:19.1]

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This week, we're joined by Dr. Randi Epstein, author of Aroused: The History of Hormones, which approaches hormones in a conversational and approachable way, looking at the subject from a historical and practical standpoint. We chat about Dr. Epstein’s background and how she ended up in this field. Then we dive into the book, its creation, and its content. Finally, we spend some time covering the subject of menopause before discussing some ideas around diet, nutrition, and weight gain. For a vastly informative chat, be sure to tune in!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Dr. Epstein’s background and experience.
• The process of writing and putting together the book’s content.
• The relative newness of the study of hormones.
• The evolution and culmination of this new field of study during the 20th century.
• Applying and utilizing the information in Aroused in a practical way.
• The supplementation of certain hormones and questions around purchasing them.
• Hormone therapy during menopause and the chapter that deals with this.
• Hot flashes and their connection to our hormonal system.
• The correlation between stress levels and our hormones.
• Chronic cases of stress and fatigue and our cortisol levels.
• How our hormones influence our appetite and diet. 
• Differentiating weight issues as hormonal versus other reasons.
• Historic sexism in the medical profession. 
• Dr. Epstein’s upcoming tour for the book.
• And much more!

Tweetables:

“My particular focus has always really been on cultural influences on medicine.” — @randihepstein [0:07:09.3]

“It is really rare that people just increase their exercise and haven’t changed their diet and can really shed those pounds.” — @randihepstein [0:52:48.9]

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This week we bring you another best of Paleo Magazine Radio compilation—this time on the theme of gut health. We've put together a few pieces of different conversations we've had on the topic. We tried to pull out the most interesting and appropriate bite-sized chunks, but if you haven’t heard the full discussions, why not check them out too? Listen in to hear from Aglaée Jacob about stomach acid, Dr. Sarah Ballantyne about inflammation, and Dr. Norm Robillard and Dr. Michael Ruscio on digestion and the gut. Each segment is packed with useful information you are not going to want to miss.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The importance of stomach acid.
• The alkaline diet.
• Testing and maintaining healthy levels of acid in the stomach. 
• Talking poop and how to recognize healthy and unhealthy bowel movements. 
• Inflammation and its centrality to our overall health. 
• Causes and remedies for high and low levels of inflammation. 
• Fermentable carbohydrates and overeating in the contemporary world.
• The benefits of fasting for all areas of our health. 
• Gut health and its foundational position in the pyramid of our bodies.
• Diet as the primary step in addressing gut health before others. 
• Looking at the Paleo diet from a gut perspective. 
• Weighing the value of bone broth. 
• And much more!

Tweetables:

“It’s wonderful to feel confident in a bikini, but is it worth being sick or  taking years off your life?” — @ThePaleoMom [0:20:06.3]

“There’re maybe two important proponents regarding diet for people to consider initially. One is the allergen content of foods and the other is the fermentability of foods.” — @DrRuscio [0:46:31.5]

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In this episode, we are talking all about dementia, Alzheimer’s, and the studies that are being done to find a cure. We're joined by Professor Rí­ona Mulcahy, who was involved in conducting a recent 18-month study in Ireland that may have identified a unique combination of nutrients that can slow the progression of Alzheimer’s. This is a very important conversation for anyone who is health-conscious and prioritizes being both proactive and preventative—altering your diet, exercise, and lifestyle habits has benefits at any age.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Multiple risk factors adding to the rise of Alzheimer’s disease.
• Nutritional habits that can reduce your risk of Alzheimer’s.
• Professor Ríona discusses the findings in the recent study.
• Understanding The Remind Trial.
• Why patients with age-related macular degeneration had a much higher association with Alzheimer's.
• A combination of supplements that has led to improvements in Alzheimer’s.
• How carotenoids can enhance memory.
• The connection between the supplement being produced and the individuals who conducted the study.
• Altering your diet, exercise, lifestyle habits at any age.

Tweetables:

“Good science will always go on and reproduce its results where at all possible.” —  Ríona Mulcahy [0:09:27.0]

“We need to take nutrition and exercise seriously, and it is never too early.” —  Ríona Mulcahy [0:28:55.0]

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In this episode, we welcome Mark Warren and Tom Beaton of FitVine to chat all about their healthy and delicious range of wine. We know you have at least some skin in the health game, but that doesn't mean you don't want to enjoy yourself and live your life to the fullest. FitVine wine scratches that itch. The company has created a great-tasting range of lower-sugar, lower-tannin, lower-additive wine for those who are looking to have a good glass of wine with fewer of the negative effects. In our conversation, we chat about how our guests got into the wine game before unpacking what differentiates FitVine from most other brands. We go on to chat about flavor, processing, and sugar levels as well as the response received by the product so far. So tune in to hear all about FitVine wine.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• How Mark and Tom got into the wine business.
• The basic difference between FitVine and most other brands.
• The focus that the creators have placed on the taste of the wine.
• Unpacking the issue of additives and processing when it comes to wine.
• Maintaining a favorable and recognizable taste with a lowered sugar level.
• The intended audience for the wine and its surprising customers. 
• Balancing health and an enjoyable, full life.
• How FitVine has tried to decrease the tannins to make the wine more enjoyable.
• The full range of wines that are now available through FitVine.
• And much more!  

Tweetables:

“The initial mindset behind it was: Could we create a cleaner, low sugar wine that we bring to the active community?” — @FitVineWine [0:03:58.9]

“It turns out there is a huge audience . . . that are just trying to make better choices.” — @FitVineWine [0:22:12.5]

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This week we host Anthony Gustin for the second time. Anthony has worked in a number of different roles in the Paleo-keto world, and he's currently occupied with his company, Perfect Keto. In our conversation, we chat about Anthony’s globetrotting lifestyle and how he keeps healthy when traveling. Anthony then fills us in on his company and some of their exciting new products before we get down to brass tacks about diets and keto. We also chat about our Anthony's experience recovering from a particularly bad ankle injury and his distrust of pain medications. We finish the episode with some rumination on the variants of ketosis, and Anthony gives us some much appreciated pragmatic wisdom that we know you will be grateful for. For all this and more, be sure to tune in!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The cities that Anthony is currently working in and enjoying.
• Some of the daily measures Austin takes to stay healthy while traveling so much.  
• The culture of drinking while traveling and why it’s so unhealthy.
• An update on all the the things Anthony works on currently. 
• Some of the newest and most exciting products from Perfect Keto.
• Anthony’s experiences of the carnivore diet and how it compares to other diets.
• Varying our diets and mixing up these hard-line plans.
• Anthony’s two favorite places to visit when it comes to the menu.
• Why Anthony chose an unusual way to recover from a nasty basketball injury.
• Pain medications and the dangers of addiction. 
• Anthony’s own podcast and some of the popular topics and questions.
• Ashleigh’s two first-hand experiences with the keto diet. 
• The biggest problem with the ketogenic diet in Anthony’s opinion.
• And much more! 

Tweetables:

“I don’t sacrifice my sleep quality, ever. No matter what.” — @dranthonygustin [0:08:00.2]

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This week we welcome the founder and CEO of Aggressively Organic, Jonathan Partlow. This new company is aiming to put an end to factory farming and the unsustainable food practices we see in the modern world by supplying customers with small scale vegetable and herb gardens that can be grown in any home. We talk to Jonathan about what inspired the creation of this business and the underlying philosophy behind it. He explains the centrality of food to any global crisis and how this may be averted in a modern context. From there, he goes on to tell us about the specifications of the product and services offered by Aggressively Organic and some of the details around what it takes to run one of the victory gardens. For a truly inspiring conversation from a dedicated change agent, be sure to tune in and hear what Jonathan has to say!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Some background on Jonathan and his work at Aggressively Organic.  
• Looking at the disparities and lack of sustainability in the US food industries.
• The lessons history can teach us about victory gardens and sustainable agriculture. 
• The dimensions and specifications of the indoor gardens.
• The kinds of love that plants are proven to respond to.
• The importance of light and the benefit of the victory gardens' panel lights.
• Sustainable harvesting and the longevity of the plants.
• The launch of the company and product and the timeline for ordering.
• What comes in a victory garden order and the different choices available. 
• And much more!

Tweetables:

“When you breed for higher shelf life, you breed out other characteristics..” — @HCIDME [0:10:35.8]

“So the biggest part about the intervention with our stuff is harvesting. That is where you really start to see some magic happen.” — @HCIDME [0:31:44.4]

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This week we speak with Rob Wilson, a coach with Power Speed Endurance, which is a programming, coaching, and educational platform for developing sports performance, fitness, and health. Their goal is to help athletes and anybody looking to improve their health and fitness through increased movement efficiency and better mechanics. One of the biggest elements of increased movement efficiency is breath, which includes oxygen and CO₂ efficiency and optimizing your breathing during exercise, and that’s where Rob comes in. He has 15 years of experience in manual therapy, he co-owns CrossFit Virginia Beach with his wife, and he is also a member of the world-renowned MobilityWod staff under the direction of Dr. Kelly Starrett. In this episode, we get into the fundamentals of The Art of Breath seminar that Rob teaches and learn what you can gain from being more mindful about your breath. Tune in to hear it all.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Rob’s background and what has brought him to work with Power Speed Endurance.  
• Defining manual therapy and Rob’s interest in human movement.
• More about what Power Speed Endurance is and how it helps athletes.
• A breakdown of the work that Rob is doing with Power Speed Endurance.
• Creating a universal movement language for everyone.
• Understanding the automatic relationship that your body has with movement. 
• What The Art of Breath seminar is, what it covers, and some of the basic breathing concepts.
• The three pillars of breath work: state, mechanics, and physiology.
• Rob’s most basic advice to start improving your breath work: close your mouth!
• How to prepare your breathing to run a 5K race.
• Defining the feeling of “air hunger” versus lazy breathing.
• Holotropic breathing, super ventilation techniques, and guided hyperventilation practices.
• High-level techniques and ways to start being mindful of your breath.
• UnScared: walking towards being uncomfortable and finding deep learning experiences, purposefully

Tweetables:

“There’s always a revolving door of simplicity and complexity with anything.” — Rob Wilson [0:16:13.1]

“Continues new learning keeps you good at learning, and it is one of the things that is a hallmark of neurological health as we age.” — Rob Wilson [0:22:59.1]

“Simply put, the human body is self-regulating, but it’s not self-optimizing.” — Rob Wilson [0:31:31.1]

“Your body is constantly adjusting your respiration rate based on not just what is happening but what your brain predicts will happen.” — Rob Wilson [0:33:01.1]

“In my opinion, the most important component of aerobic efficiency is actually to become more tolerant of carbon dioxide.” — Rob Wilson [0:40:39.1]

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This week, we highlight key points we've learned from speaking to some of the world’s best athletes. Although most of our listeners are not professional athletes, no matter where we are in our fitness journey we can all learn something from those who are the best in their fields and performing at the top of their industry. These athletes are exceptional performers who have reached the highest tier of success in their field. From them we can learn key strategies for prioritizing nutrition, health, recovery, and stress management—their bodies are where they work, after all! As health-minded individuals, we care about all this too, because we know that optimizing our health and fitness makes us more resilient and better at our other priorities. So if you are ready for a refresher from the world’s most successful athletes, be sure to tune in!

Guests From This Episode:

• Gabriel Reece and Laird Hamilton
• Brian MacKenzie
• Tim Hightower
• TJ Dillashaw
• Aimee Rose
• Jodie Esquibel 
• Kelly Starrett 
• Charles Poliquin

Tweetables:

“I love the idea of training hard and keeping myself healthy but what I’ve come to terms with too is it’s this essential tool that helps me actually navigate the real life stuff.” — @LairdLife [0:06:31]

“When I have the concept of understanding this then I actually can use something in a way that’s going to contribute to what’s going on.” — @brianmackenzie [0:15:25]

“There’s nothing that anyone can tell me personally to convince me that foods are not important for us in our health and our overall wellbeing.” — @Tim_Hightower [0:17:39]

“Your biggest opponent is yourself.” — @TJDillashaw [0:28:50]

“I also love this concept of being both fight and flight. Right? So not only am I strong, I am fast, but I’m able to run for long periods of time.” — @strongaimeerose [0:30:50]

“Like anything, structural integrity is important when you’re looking at things from a competitive standpoint.” — @strongaimeerose [0:31:19]

“I made sure that I was tested on the male standards and not just the female standards and I think that was a big opportunity for everybody to respect me as a firefighter, not just as a female.” — @JodieEsquibel [0:36:47]

“The world is setting you up to sit on the subway. You know, we should be fighting for standing space on a subway, not sitting down as soon as we can.” — @mobilitywod [0:44:56]

“My goal today is to aggregate as much movement as I can, however I can.” — @mobilitywod [0:45:39]

“You’ve got to find something that you truly enjoy and there’s flow in what you do.” — @StrengthSensei [0:50:22]

“I think people have a deficiency of being outdoors.” — @StrengthSensei [0:52:36]

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Today we have the wonderful Elle Russ on the show to tell us all about her new book, The Paleo Thyroid Solution. Elle has worn many hats in her life, with writing, acting, and coaching making up the bulk of her current work. She has also been working with another PMR favorite for quite some time: Mark Sisson. Elle’s book is based partly on her own experiences and troubles with hypothyroidism and the journey of discovery on which she had to embark. It's quite incredible how the thyroid gland, such an important and foundational aspect of our health, is still overlooked by so much of the medical profession. Two of the main reasons Elle struggled for so long with her condition were misdiagnosis and subsequent mistreatment. In our discussion, we cover all this history, as well as the lessons Elle has learned along the way. Elle gives us a great intro to her book and many helpful pieces of advice to treat this common and serious problem. Tune in to hear it all!

CLICK HERE for the full transcript.

Key Points From This Episode:

• A little of what Elle has been up to over the summer. 
• The audiobook component of her publication that will be coming out soon.
• Elle’s own experiences and years of struggle with hypothyroidism.
• Misdiagnosis, mistreatment ,and why testing the thyroid should aways be step one.
• How to go about testing the thyroid initially.
• The free test guide that is available on Elle’s website.
• Lifestyle measures that can help you in dealing with hypothyroidism.
• The dietary side of managing an over- or under-active thyroid.
• Thinking about a Keto diet in conjunction with any thyroid issues.
• Correcting some of the myths around exercise with this condition.
• Understanding the way in which hypothyroidism might remain an issue.
• The disproportionate gender allocation of hypothyroidism. 
• Some common misconceptions about dealing with this condition.
• Information on the upcoming online course that Elle is offering.
• And much more!

Tweetables:

“I knew that they were hurting me, not helping me, and I just took my health into my own hands. So I accidentally became my own expert and kind of my own doctor.” — @_elleruss  [0:18:29.8]

“You go [to the thyroid] first. If nothing’s off there, you go to the tangential stuff.” — @_elleruss  [0:27:07.2]

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On this week's show we host Joy Stephenson-Laws, author of Minerals: The Forgotten Nutrient. Joy also works at Proactive Health Labs and is here to help us understand the important role minerals play in our nutrition and general health. A lot of focus is often given to vitamins and macronutrients, but as you will see from our chat, the micronutrients of minerals, both in whole foods and as supplements, are vital to living a happy and vibrant life. In our discussion, we cover some basics around the role of minerals in the body and go on to identifying and testing for deficiencies and excesses. We talk symptoms, basic rules, absorption, mineral balancing, and much more. So be sure to listen!  

CLICK HERE for the full transcript.

Key Points From This Episode:

• An introduction to how minerals fit into a healthy diet.
• A balanced diet to build resilience to challenges to our health.
• Understanding what minerals are and how they work in our bodies.
• Testing for deficiencies and excesses of minerals.
• Finding minerals in our diet versus looking to supplements. 
• Recognizing the symptoms that often inform us of a deficiency.
• Basic, common sense rules for a mineral rich diet.
• Our bodies’ natural ability to absorb important nutrients.
• The important role that sodium plays when balanced correctly with potassium.
• The particular relationships that the body relies on between sets of minerals.
• The differences between absorbing minerals from whole foods or from supplements. 
• The effects of medications on our mineral and nutrient levels in general.
• Looking at the links between our mineral intake and our mental states and depression.
• Helpful nutrients found in common spices.
• And much more!

Tweetables:

“It’s important to understand that there are six basic nutrients and they’re carbohydrates, proteins, fats, water, vitamins, and minerals..” — Joy Stephenson-Laws [0:05:54.8]

“We want to keep ourselves in the best position possible and in the best health possible, so that we can stave off depression, so that we reduce the likelihood of getting sick.” — Joy Stephenson-Laws [0:08:31.9]

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On this week's episode, we welcome Ryan Carroll, the founder of Prime Retreats. His company specializes in unique, natural, and healthy getaways for the discerning vacationer. We've all had the experience of going on holiday and feeling less than relaxed and revitalized. That’s where Ryan and his team come in, providing a supportive and immersive, but not overwhelming, space for you to unwind, exercise, commune, and rest amongst like-minded people. In our conversation, Ryan takes us through his background and how he ended up with his dream job, before detailing how Prime Retreats operates. We hear about the prospective clientele, the day-to-day activities, and the underlying ideology that informs the programs. Be sure to tune in and hear everything Ryan has to say on this fascinating topic!

CLICK HERE for the full transcript.

Key Points From This Episode:

• Some of Ryan’s background and how he ended up in his current position.
• Who Prime Retreats is marketed towards and its ideal clientele. 
• Information on where the retreats take place and how many people attend.
• What a typical day at these retreats looks like.
• The underlying ideas that help Ryan come up with each retreat.
• The dietary side of Prime Retreats and what makes up the menu.
• The different retreats the company is currently hosting.
• What Ryan has to say to anyone who is interested but a little scared.
• How cellphone usage is managed on the retreats.
• Information on the upcoming obstacle-course-themed retreat. 
• Ryan’s interest in free diving and what the activity offers. 
• Why Ryan still feels like his work is a dream job. 
• And much more!

Tweetables:

“That’s kind of how Prime Retreats developed—It was me trying to have an immersive health escape that was still a fun vacation.” — Ryan Carroll [0:04:45.7]

“There’s labels for everything, but as soon as you label, you get restricted really hard..” — Ryan Carrol [0:17:10.9]

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On this week’s episode we welcome Dr. Will Cole, senior director of the Functional Medicine Clinic and author of the book Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation. Now, if you’re thinking keto seems restrictive enough and that “if you take away my meat, I’m literally just eating an avocado with some spinach leaves on top,” you’re not alone, because that’s kind of what I was thinking when I heard about plant-based keto. But then I read Dr. Cole’s book, and I learned a lot. We get into it all in this episode, so be sure to listen!

CLICK HERE for the full transcript.

Key Points From This Episode:

• Background into Dr. Will Cole’s life and everything he’s involved in.
• The process of approaching a functional medicine doctor for help.
• Providing good content to educate people on more holistic approaches to medicine.
• Why doctors aren’t getting sufficient training on nutrition.
• Helping people stay motivated through structure, support, and community.
• A look at the timeline for working with a functional medicine doctor.
• Finding a balance in life to avoid becoming stressed out and obsessive.
• The impact of inflammation on the body.
• How a plant-based ketogenic approach in your diet can lower inflammation.
• Making informed decisions about what you put into your body.
• Dr. Will Cole’s ketotarian diet and whether everybody should be following it.
• The myth that keto is just all about fats and upping your fat intake.
• How much protein is too much protein and the protein supplements out there.
• And much more!

Tweetables:

“We shouldn’t put things on our skin that we can’t eat.” — @drwillcole [0:06:28.1]
“We need to change a lot beyond educational systems too, just to get people the time and the attention that they need.” — @drwillcole [0:20:49.1]
“My goal is to get them to a place of self-sufficiency.” — @drwillcole [0:26:24.1]
“We need to not be so obsessed about things to the point of it causing anxiety and stress.” —
@drwillcole [0:29:37.1]
“I think variability is a good thing for our wellness journey.” — @drwillcole [0:51:52.0]

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We are delighted to welcome NFL player Tim Hightower to talk to us about his Paleo journey to recovery from a serious, career-threatening injury. Like many other young players in the NFL, Tim’s diet was not very well thought out, consisting of lots of fast food and whatever else was available. It was only after he sustained an injury that would put him out of action for almost four seasons that he changed his diet with the goal of recovery. In our conversation, he tells us about the perseverance it took to get back on the field after so much time out, and how long it took to find the right doctor to give him the right advice. He then takes us through his current workout and dietary practices and some of the basic lessons he has learned along the way. Tim drives home some important points around recovery, mobility, stamina, and adaptation. For a great talk with an experienced, top-level athlete, be sure to tune in!

CLICK HERE for the full transcript.

Key Points From This Episode:

• Some background on Tim’s professional football career.
• The perseverance that has typified Tim’s return to the NFL after serious injury.
• Tim’s dietary journey from when he left college to the time of his injury.
• The experience of working with naturopathic doctors after struggling to find answers.
• How Tim came to experience first hand the effects of eating for recovery.
• What Tim’s daily diet looks like now in and out of season.
• The dietary culture and control within Tim’s home and family.
• The ways in which Tim now manages his health and diet personally.
• Tim’s areas of concerns and deficiency that he addresses through supplements and diet.
• Dealing with recovery times and inflammation.
• Avoiding overtraining and wrapping the mind around real fitness.
• Sports massages and other ways of adapting and recovering your body.
• And much more!

Tweetables:

“It’s been a long road, a long interesting journey for me, but you know, I’ve learned a lot along the way and I think those three years away from football saved me as far as my diet.” — @Tim_Hightower [0:05:49.8]

“I’m just losing weight. I’m eating as much food as I can possibly eat and just losing weight..” — @Tim_Hightower [0:17:24.5]

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Have you ever eaten insects? Would you ever eat insects? Are you immediately grossed out by the idea? Or are you kind of interested? Like it or not, a massive portion of the world already eats insects, and some insects are pound for pound a cleaner, more sustainable, and overall more economical source of protein than any other animal protein you’re currently consuming. At the end of the day, it all comes down to perspective, and Robyn Shapiro, founder of Seek Food, is here to share hers. In this episode, we discuss the benefits of cricket protein and how Seek Food is working to create the most delightful insect-eating experience with award-winning chefs. Cricket protein could be the western world’s protein of the future, but the truth is that humans have been eating crickets for centuries. Whether you want to take your Paleo protein and overall health to the next level or just lessen your environmental impact, Robyn shows us how to do it in the most delicious, uncreepy, hassle-free way.

CLICK HERE for the full transcript.

Key Points From This Episode:

• The nutritional and sustainability benefits of insect protein.
• Discover why insect protein is a complete protein.
• Why crickets are much more sustainable than traditional proteins.
• The ancient history of crickets as one of the first foods.
• Why our bodies were biologically engineered to eat insects.
• How to (unobnoxiously) introduce the idea of insect eating to others.
• How working with chefs has been an evolution for Seek Food.
• Removing the “fear factor” and weirdness from insect eating.
• Find out more about Seek’s new cookbook Kickstarter campaign.
• The four different insect protein flours that Seek has created.
• Learn more about Seek’s pure cricket powder.
• Can vegetarians and vegans eat crickets or insect protein?
• How eating insects supports the vegan and vegetarian movement.
• Would you eat crickets and insects if you had access to them?
• How Seek is making cricket-eating a delightful experience.
• Discover where Seek’s crickets are sourced from.
• Energy balls and granola bites: Discover Seek’s cricket snacks.
• And much more!

Tweetables:

“Crickets and other insects are about 70 percent protein . . . they’re also high in iron, calcium, omega
three’s, and B12.” — Robyn @SeekFood [0:06:43.1]

“Crickets are using 14 times less land than beef, 12 times less food than beef and 15 percent less
water.” — Robyn @SeekFood [0:07:38.1]

“Eighty percent of the world’s nations are eating insects as some form of their diet.” — Robyn
@SeekFood [0:10:48.1]

“When it comes to crickets, our bodies were biologically engineered to be eating this.” — Robyn
@SeekFood [0:12:27.1]

“We’re about real food, not about fear food.” — Robyn @SeekFood [0:16:10.1]

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On this week’s episode, we welcome Lauren Lobley of Delectable You, author of The Accidental Paleo. Lauren is here to tell us all about her vegetarian and mostly plant-based approach to the Paleo diet and unpack some of the contents of her book and dietary philosophy. In our discussion, we look back on Lauren’s history with food and how she decided on the title The Accidental Paleo. We then go on to talk about the intersection of vegetarianism and the Paleo diet and how dietary choices are so individual that it is really up to a person to find the right balance for themselves through research and experimentation. Lauren also tells us about her love for desserts and how she approaches this in the book and in her life. The book is not so much instructive and normative as an offering of supplementary and complementary ideas for a more rounded Paleo lifestyle. For all this and more, be sure to tune in!

CLICK HERE for the full transcript.

Key Points From This Episode:

• Some of Lauren’s background and her dietary journey. 
• Why Lauren calls herself and her book The Accidental Paleo.
• Understanding how vegetarianism and Paleo can fit together.
• A more personalized and experimental approach to the right diet.
• Helping people replace the filling parts of a meal with no grains and meat.
• Substituting sugary desserts with delicious and satisfying Paleo puddings.
• The two sections of audience that the book ideally caters to.
• Some of the most popular recipes from the book that Lauren uses weekly.
• The positive feedback that Lauren has received since publishing The Accidental Paelo.
• Lauren’s brand new dessert company, Delectable You.
• And much more

Tweetables:

“We did eat meat, but we didn’t eat it all the time every single meal, because it wasn’t readily available all the time for every single meal.” — @DelectableYou [0:11:51.8]

“It’s your body that’s going to tell you what it needs, it’s not the trend.” — @DelectableYou [0:13:19.6]

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On this week’s episode, we welcome Carly Stein. Once referred to as “that weird bee girl,” today Carly is the founder of Beekeeper’s Naturals, an incredible company that makes healthy, honey-related products in the most sustainable, ethical, and thoroughly-tested way. In this episode, we learn what it takes to sustainably harvest these products, why it’s so important to be selective about where your honey is coming from, and why supporting bees is one of the most incredible and necessary gifts you can give to the world. Carly’s interest in beekeeping was sparked when she experimented with bee products to heal her autoimmune diseases. Since then, Carly’s own medicinal experiments have become highly advanced, and Beekeepers Naturals have some of the most innovative products you could ever imagine. They have an antibacterial spray made from bee propolis, they make a nootropic with Royal Jelly, and, get this, they recently released CBD-infused honey! They do all this magic using sustainable harvesting practices with a team of genuine honeybee advocates. If you want to be whipped up into the wondrous world of bees and the diverse healing powers of bee products, then this episode is a sweet one for you.

CLICK HERE for the full transcript.

Key Points From This Episode:

• Learn more about Beekeeper’s Naturals and what they do.
• Find out how Beekeeper’s Naturals harvest their products sustainably.
• The challenge of finding pesticide-free land for the bees.
• How sustainability is slowing the potential growth of the company.
• Nerding out: Carly shares her personal history with beekeeping.
• Why Carly decided to become a beekeeper’s apprentice (before it was cool).
• The background behind Beekeper’s Naturals’ nootropic product and their B.LXR.
• B. Chill: The calming properties of honey and CBD oil.
• How to use B. Chill for stress, anxiety, and airplane flights.
• Carly describes the almost endless benefits of propolis.
• The different floral sources and locations of Beekeeper’s Naturals’ honey.
• Why not sprinkle some bee pollen on your cereal or your ice-cream!
• Is it a good idea to use pollen to treat allergies?
• The benefits of pollen as a multivitamin and workout enhancer.
• What it was like for Carly to leave her job to become a beekeeper.
• Carly’s advice for anyone wanting to pursue their passion.
• Learn more about the inner workings of Carly’s business team.
• And much more!

Tweetables:

“People thought I was very weird . . . The weird bee girl.” — @Beekeepers_Nat [0:19:40.1] 

“It came from finding my passion, from this love and obsession with the bees and solving my own health problems.” — @Beekeepers_Nat [0:20:43.1]

“We test the crap out of everything we do because we want it to work.” — @Beekeepers_Nat [0:27:33.1]

“Propolis is the original antibiotic. We’ve used it for centuries, across cultures.” — @Beekeepers_Nat [0:29:43.1]

“Propolis is my protector.” — @Beekeepers_Nat [0:37:15.1]

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Today on the show, we welcome arguably one of the best athletes on the planet. His name is TJ Dillashaw, and he is one of the most hardworking MMA professionals out there today. He is a two-time bantamweight champion, business owner, and game hunter hobbyist. TJ is currently training for a fight taking place on August 4 in LA, and his prep involves an intense multiple-month training camp. In this episode, TJ shares how he prepares his body and his mind for the intensity of these training camps. TJ also recently switched his diet to a more ketogenic-type lifestyle and has had to adjust his training along with it. We find out why TJ made this switch and how the diet has given him so much energy and assisted in stabilizing his hormones. We also find out about TJ’s all-natural spice company, why he has decided to switch to all-natural skin products, and at the end of the episode, he takes us on a mind-hike into his adventurous world as a game hunter hobbyist. If you’re looking for some insight into the life, mind, and diet of a world champion athlete, then this episode is for you. 

CLICK HERE for the full transcript.

Key Points From This Episode:

• Learn more about the all-natural spice company TJ runs on the side.
• What it’s like fighting a new opponent versus a previously fought opponent.  
• Find out more about maintaining bantamweight throughout the year.
• Learn more about the process of losing water weight fast at the end of camp.
• TJ shares more details about his ketogenic-type eating and lifestyle.
• What TJ’s feel-bad-about-yourself-post-fight binge looks like.
• Find out how TJ’s training has evolved with his diet changes.
• Discover how TJ allows his body to heal between training. 
• The supplements that TJ is taking to help him with his training. 
• Learn more about Muscle Pharm and the importance of third-party testing.
• Why TJ is trying to go as natural as possible with his skincare products.
• TJ shares more about his hobby as a game hunter and some of his hunts.
• Learn about the process and the rewards of hunting an animal yourself.
• And much more

Tweetables:

“I like to figure my opponent out, and the more time I get in there with them, the more I can figure them out.” — @TJDillashaw [0:06:20.1]

“I hold myself accountable year-round, which makes my weight cut easier.” — @TJDillashaw [0:08:40.1]

“My diet’s a huge part of what’s been changing me over the last year and half.” — @TJDillashaw [0:10:50.1]

“I wish I would have been in my diet in college because now I know what it feels like to be at my best.” — @TJDillashaw [0:12:50.1]

“if you want to be the best in the world, most of us are going to overwork ourselves.” — @TJDillashaw [0:16:10.1]

“Your biggest opponent is yourself.” — @TJDillashaw [0:18:00.1]

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One winner will be randomly chosen each week.