This week's guest is Sandra Dorst, the founder of Shop AIP. In her late 30s, Sandra was diagnosed with a rare autoimmune disease that was potentially terminal. This experience changed her from someone who had very little interest in food and health to ultimately becoming the owner of an online health food store. Shop AIP is focused on stocking and providing a selection of carefully curated autoimmune-compliant products for those in need.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Sandra's initial symptoms, disease, and diagnosis.
• The reasons Sandra was lucky to get a relatively quick diagnosis. 
• Raising more awareness about the frequency of autoimmune issues.
• Stoic optimism and learning ways to improve the day. 
• How Sandra discovered the importance of the AIP diet. 
• The amazing response Sandra experienced by adopting new eating habits.  
• Comparing her diet before and after. 
• Starting Shop AIP and the process of stocking appropriate products.
• The biggest challenges to shoppers looking for AIP-compliant products. 
• Some of Shop AIP's bestsellers.
• Adding new products, shipping, and the expansion of the business.
• The current status of Sandra's autoimmune issues.
• And much more!

Tweetables

“Very soon I learned about the autoimmune protocol. It took me two and a half years before I finally embarked upon it.” — Sandra Dorst [0:24:25.8]

“I wanted to make sure that, if it did and did not do something, that I could connect the dots easily. That I didn’t want to go through all of that effort and have the outcome be ambiguous.” — Sandra Dorst [0:28:52.1]

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On this week’s fun episode, which takes on a slightly different, more casual format than normal, Beth Lipton joins as guest cohost. Beth is a recipe developer, cook, writer, and health coach, among other things. Together, we answer and discuss questions posted on social media from listeners. Beth shares some tips on how to add variety to meals that may that need a little pick-me-up. We then address questions like how to stay healthy while travelling, what moderation means, and what balance and health look like for different people. Beth brings a fresh, holistic perspective to the idea of being healthy, and she even encourages you to eat that brownie you’re longing for—occasionally, of course!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Some insight into Beth’s background.
• What she gets asked to talk about the most. 
• Advice on how to maintain being Paleo while traveling or pressed for time.
• Why eating the same meals over again is fine, but not ideal.
• Tips and tricks to add variety to your diet.
• Which spices Beth’s recommends.
• How bodybuilding works and whether it’s healthy.  
• Defining moderation is difficult because it’s different for everyone.
• Properly setting your goals is key, so you can see if you’re willing to make changes.
• There needs to be a paradigm shift to define what being healthy means.
• Taking the value judgement out of food is very important.
• How to find the balance between treats, enjoyment, and health.  
• Why issues with food can be so complicated. 
• Research shows that eating a combination of meat and plant-based is best.
• Experimenting and finding what works for you is an important part of being healthy.
• Not labelling yourself can set you free from guilt.
• Listening to your body is important.

Tweetables

“There’s a sliding scale of evil” — Ashleigh VanHouten [0:26:37.1]

“if you have a spice in your spice cabinet that has been there since you moved in to your apartment seven years ago, throw it away.” — @CookiePie0402 [0:34:44.3]

“So, you may as well eat the brownie, but also really eat the brownie.” —@CookiePie0402 [0:51:29.0]

“Whoever has the most fun wins. That’s the whole point.” — @CookiePie0402 [0:52:21.0]

“You need to figure out what works for you.” — @CookiePie0402 [1:07:04.3]

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This week, we're joined by Dustin Gersch, founder of Paleo Powder Seasonings. In this episode, he shares with us the story of how he came to start the company and, with it, his own personal health journey. Dustin went from being an unhealthy 28-year-old to finding CrossFit and, soon after, the Paleo diet. Dustin tells us all about Paleo Powder, including how their spices are different from others found on shelves and how convenience is one of the core principles of Paleo Powder.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Spices can make being healthy much easier. 
• Dustin's fitness and health journey.
• How Paleo Powders got started. 
• Dustin’s motivation. 
• The goal of Paleo Powder. 
• New products they will be launching. 
• Where you can find Paleo Powder spices.
• The problem with regular spice blends and how Paleo Powder is different.
• How Paleo Powder can fit into your life.
• Improving yourself is always important, no matter which industry you’re in.

Tweetables

“Everybody has a why.” — @paleopowder [0:14:43.1]

“If you are a competitor, you are going to go and fail and learn and become more successful.” — @paleopowder [0:25:13.1]

“One out of five Americans suffer from autoimmune disease of some kind." — @paleopowder [0:30:27.1]

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Today on the show we are joined by Erwan Le Corre, the founder of MovNat! Erwan has been developing and perfecting his ideas and practices around natural movement for twelve years, which has culminated in the publishing of his mammoth new book, The Practice of Natural Movement. He is here to tell us all about his health and exercise philosophy, pull out some concepts from the book, and get you excited to go run in the woods. 

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The impetus of The Practice of Natural Movement.  
• What the process of writing it was like after many years of preparation.
• The contents of the 200 pages that were cut from the final edition.  
• Understanding the principles of natural movement.
• Gauging our movement’s efficiency.
• Erwan’s work with MMA fighters and the overlap of techniques.  
• Adaptability and the ever-changing natural environment.  
• Customizing your practice according to your natural and unnatural surroundings. 
• The truth and value of child’s play and movement. 
• How parents can explore and encourage natural movement with their kids.  
• The mental and mindful part of natural movement. 
• Confronting limitation and the path to unconscious competence. 
• And much more! 

Tweetables

“There is no fluff in the book. Every piece of information, every little detail, is again practical, it’s really there to help you move better and put that into practice.” — @ErwanLeCorre [0:09:32.4]

“As much as you can and you should have lots of fun, finally allowing yourself to do these movements and have lots of fun in the process but it is also real practice and real practice means also commitment.” — @ErwanLeCorre [0:41:51.9]

“Natural movement is the forerunner of any other physical activity, sport, or discipline. There would be no yoga or tai chi without natural movement. There would be no American football, baseball, basketball, tennis, or any sport without natural movement.” — @ErwanLeCorre [1:00:18.7]

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On today’s show we welcome chef Marco Canora. Marco is the owner of both Hearth restaurant in New York and Brodo, a bone broth company that started out as a little window outside the restaurant. Only a few years ago, it was unheard of to be able to buy organic, grass-fed bone broth at a grocery store. Now, you can find it just about anywhere. In this conversation, we discuss Marco’s chain of successful restaurants, his passion for cooking, the benefits of bone broth, and why you should put that coffee cup down and swap it for bone broth instead.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The one-meal-a-day thing and Marco’s opinions about it.  
• How Marco’s manages his 16-hour fast everyday.
• At what point Marco became more aware of his health.
• A few things that are inarguable in terms of diet, health, and nutrition.
• Marco’s method for managing stress and sleep distress as a chef.
• Turning any process into a meditative exercise.
• Marco’s connection to Tim Ferriss and The 4-Hour Chef.
• Marco's thoughts on being more health forward in his restaurants and how it’s changed his demographic.
• The two arms to the broth conversation.
• Why broth is so essential for culinary and health reasons.
• The different types of broth available.
• Opening Brodo and introducing New York to bone broth.
• Marco’s future plans for Brodo.
• And so much more!

Tweetables

“It’s a constantly moving target and you really need to just exercise the awareness of your brain and being in touch with your body.” — @marcocanora [0:13:50.1]

“Broth is an essential staple of cooking well, the way salt and pepper and milk and eggs and butter are.” — @marcocanora [0:34:50.1]

“There’s no magic pill. It’s like a bunch of little things and I’d like to think a cup of broth a day is a fantastic little thing that’s very easy to adhere to.” — @marcocanora [0:48:38.1]

“I think there is a real future in widening our product line and becoming the plant based broth place and the bone based broth place..” — @marcocanora [0:53:52.1]

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Today's show is all about the ABCs of CBD. We're joined by Chris Husong, Director of Sales and Marketing at Elixinol, a leading company in cannabinoid products. We discuss the multitude of health benefits of full-spectrum CBD, particularly in promoting better quality sleep and reducing anxiety and stress in people and their pets. Chris offers advice on serving size and the factors that can influence efficacy, and he reveals why he believes CBD is here to stay. If you’ve thought about using CBD but are concerned about its relationship to marijuana, join us today to find out why your misconceptions might be the only thing standing in the way of great health.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• More about Chris and his role at Elixinol. 
• What percentage of THC is in Elixinol's products.  
• The many health benefits of CBD.  
• How the hemp and marijuana plants differ. 
• The production process of CBD isolate versus full-spectrum CBD.
• Why people need to be educated on this supplement. 
• The various delivery systems and their effects on bioavailability.  
• The importance of lab tests in determining the potency and purity of the product. 
• How your pet can benefit from CBD. 
• Why people have different reactions to CBD.
• Why CBD is the new aloe. 
• Common misconceptions about CBD. 
• Upcoming products from Elixinol. 

Tweetables

“Overall, what we’re trying to do is get people healthy, not high. We’re definitely not focused on the THC part, we’re focused on the CBD part.” — @ChrisHusong [0:06:34.0]

“We’ve been rated as one of the most value per milligrams CBD companies out there.” — @ChrisHusong [0:11:48.0]

“One of the things you really need to pay attention to is the company you’re getting the product from. Are they providing third-party lab tests?” — @ChrisHusong [0:14:56.0]

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This week we welcome Dr. Josh Axe, founder of Ancient Nutrition and author of the new book The Keto Diet. In our conversation, we chat about the experiences and circumstances that led Josh to the keto diet and his work in that arena. We get into the ins and out of the diet, when to avoid it, how it can help, and the degrees to which we can use it to boost the various areas of our health. Josh talks about the powerful combination of ketosis and intermittent fasting, his own practices, some meal examples, hormones, and some of Ancient Nutrition’s exciting new products. For all this and more, tune in. 

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Josh’s own personal and familial experience with the keto diet
• Times to possibly avoid ketogenic diets.
• The spectrum of ketosis and subtly entering into it. 
• A simple way to balance your fat intake. 
• Keto cycling and finding your own balance.   
• Josh’s own use of fasting periods.  
• Examples of well balanced keto meals for breakfast, lunch and supper. 
• Some of Josh’s recipes from The Keto Diet. 
• The keto diet’s effect on hormones and insulin. 
• Some of the exciting products that Ancient Nutrition has on the market.
• And much more!   

Tweetables

“I may do a version of keto but not as often full-on keto.” — Dr. Josh Axe [0:11:33.2]

“Ketosis still is a spectrum, not a hard fine line.” — Dr. Josh Axe [0:17:51.7

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This week’s guest is the adventurous Stephen Le, author of 100 Years of Food. This conversation is jam-packed with incredible anecdotes from Stephen’s many travels to foreign countries, including the most memorable meals he has had. Stephen tells us all about hitchhiking through Malaysia, blending in with the locals, eating insects and fermented shark, and about the chili-loving dogs in Mexico. We get serious about the dangers of eating too much of the same vegetable, how the agricultural revolution affected our nutrition, and what we can do today to combat obesity. Stephen shares what he has learned about the impact of different climates on our health, including what he has discovered about the complicated balance between too little and too much sun exposure. He gives us helpful information about knowing how much sunlight each skin type requires, why we might need more parasites around, and why our red meat intake should increase as we get older. Tune in to hear this exhilarating conversation!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The great bone broth from our sponsor, Bonafide Provisions.
• More about Stephen’s book 100 Million Years of Food.
• How he relies on locals to help him navigate new places.
• Why there has been a decline in trust since WW2.
• Stephen’s most memorable meal ever.
• Insects as a great source of omega-3.
• The health benefits of spicy food.
• Why eating vegetables can be problematic.
• How the agricultural revolution had a negative impact on nutrition.
• Why beavers make for great meals.
• The importance of regular movement in combatting weight gain.
• The places in the world where people live the longest.
• What to do if you live in a place with little sunlight.
• Why some people are predisposed to gaining weight from starch.
• How we could be needing more parasites.
• Why our red meat intake should increase as we age.

Tweetables:

“Spiciness helps to eliminate or reduce the bacterial load in our food.” — @100millionyears
[0:14:55.0]

“Plants can’t move away from potential predators, and so what they do, they produce all sorts of toxins.” — @100millionyears [0:19:03.0]

“If we don’t move around enough during the day, then we end up reducing our life span.” — @100millionyears [0:31:22.0]

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This week's guest is Kyle Kingsbury, Director of Human Optimization at Onnit. Kyle is a former competitive UFC fighter and now spends his time learning and teaching others about better ways to live their lives! In our conversation, we cover a lot of ground, including Kyle's role at Onnit and his relationship with CEO Aubrey Marcus, his daily workouts and morning routine, mindfulness, being human and vulnerable, and much, much more.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Kyle’s job and what it means to be a Director of Human Optimization.  
• How Kyle came to his current philosophy and professional position. 
• Comparing Kyle’s current workout regime with older modes. 
• A little about Onnit’s upcoming mastermind, Fit for Service. 
• The importance of mindfulness in not overdoing any exercises. 
• Fitting a healthy and balanced amount of routines into a daily schedule.  
• Reaching an audience that typically does not seek out these kinds of challenges. 
• The demographics that Kyle comes across in his work 
• Differences between "elder" and "older." 
• Expressing vulnerability and being human. 
• Consciously thinking about the types of media you engage with.  
• Some of Kyle’s ideas about his social media usage. 
• Accessing flow states through mindfulness and conscious exercises. 
• A specific instance where Kyle used his practices to deal with stress. 
• Kyle’s morning routine.
• The effect that having a kid has had on Kyle’s life. 
• Fasting, increased bandwidth, and finding time to fit it all in. 
• And much more!  

Tweetables:

“What I’m trying to do is learn as many things that help move the bar on the physical, mental, emotional, and spiritual side of the equation as I can.” — @Kingsbu [0:04:36.8]

“It varies greatly between what I’m doing day to day. I might only lift hard once or twice a week.” — @Kingsbu [0:08:27.3]

“The idea behind that is how we can become the very best version of ourselves in order to serve not only ourselves but our families and people closest to us, our community, and all those in the world.” — @Kingsbu [0:14:14.9]

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This week we speak with Cal Newport, computer science professor and author of Digital Minimalism. Our conversation is all about how we can use technology strategically and reduce the harmful effects of the addictive habits and platforms that have crept into our lives over the past decade. We talk about the effects of these problems on our brains, the benefits of walking and reflection, how to replace wasted time with quality analog activities, and much more. For an inspiring and thought-provoking discussion, be sure to tune in.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The positive message behind Digital Minimalism. 
• Technology’s unexpected evolutionary turns and starting from scratch.  
• The future of social media if people minimize their usage.  
• How usage crumbles with the slightest friction to access. 
• Expanding the Paleo philosophy beyond diet.
• The impact of new technologies on our evolutionary brain. 
• Solitude and processing time for your mind. 
• Productive meditation and learning to refocus your mind. 
• The undeniable benefits of walking. 
• A lesson from the Amish community.
• Cal’s ideas around a digital decluttering period.  
• The analogy of physical minimalism. 
• Replacing the digital clutter with high-quality analog hobbies. 
• Batching and more efficient ways to use our time.  
• Taking advantage of our position after a digital declutter.
• A little about Cal’s forthcoming book on technology at work.  
• And much more!   

Tweetables:

“When you actually dive deeper into what is this unease that people are increasingly feeling about technology, it’s not as much about the technology as you would think.” — Cal Newport [0:09:03.5]

“This is a big reason why people today feel uneasy if they can't really put their finger on it.” — Cal Newport [0:14:22.8]

“It's a combination of things you step away from completely, plus things that you have very clear specifications for how you're supposed to use it, that gets you as close as possible to not using it.” — Cal Newport [0:51:07.3]

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This episode is a relatively quick one and has no guests, but we promise it is still filled with useful information packaged in a small, digestible format. The topic of today’s show is Erin Skinner’s recent article, "Does Recent TMAO Research Suggest That the Paleo Diet Causes Heart Disease?" Erin is a longtime contributor to Paleo Magazine; she’s a registered dietician and author with a passion for helping people revolutionize their health.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• The link between Paleo and TMAO (trimethylamine N-oxide).
• What TMAO is and how TMAO levels are determined.
• Two primary reasons why TMAO and animal proteins are not a concern.
• TMAO’s U-shaped association with mortality.
• The poor correlation between TMAO and heart disease.
• The effects of TMAO in fish—should you be concerned?
• The best way to implement a Paleo diet.
• Why feeding the microbiome is critical to health.
• Getting enough fiber on a low-carbohydrate diet.
• And so much more!

Tweetables:

“Correlation, we must always remember, does not equal causation.” — @paleomagazine [0:09:30.1]

“It’s not the beef in the burger that’s the problem. The problem is the white bun, the fries cooked in hydrogenated oils, and the sugar-sweetened soda likely to come with the beef.” — @paleomagazine [0:14:34.1]

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This week we're joined by Casey Thaler. Casey has written over 200 articles on health science, fitness, and nutrition, and he's a National Academy of Sports Medicine certified personal trainer and fitness nutrition specialist. He's just released The Instant Pot Keto Cookbook, which may make delicious and healthy eating even easier for all of us. 

CASEY THALER, NASM-CPT, FNS is one of the most highly-regarded voices in the paleo and keto communities. He is pursuing his Ph.D in Nutritional Biochemistry, and has written over 200 articles on health, science, fitness, and nutrition. As a National Academy of Sports Medicine certified personal trainer and fitness nutrition specialist, he has also helped thousands of people lose weight, look younger, and live their healthiest lives.

Casey writes regularly for the founder of the Paleo Diet, Dr. Loren Cordain. He is a regular contributor to Paleo Magazine, and has written for Greatist, Paleohacks, MindBodyGreen, and Breaking Muscle. Casey also currently serves as an adviser to a number of startup companies in the health and wellness space.

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Hear more about who Casey is and what he does.  
• How Casey got involved with Paleo Magazine and the Paleo diet.
• How keto has gone viral since the “caveman diet” days.
• What led Casey yo write The Instant Pot Keto Cookbook.
• The demand for knowledge about healthier eating habits.
• Caseys aggressive book tour schedule.
• How Casey kept his book accessible and uncomplicated.
• Developing recipes for the book.
• Reasons for loving the Instant Pot.
• Making a smoothie in a pressure cooker.
• Staying healthy while traveling.
• Casey’s focuses apart from the book.
• What’s next for Casey?
• And so much more!

Tweetables:

“I think everybody’s much more aware than five years ago that they need to eat healthier and they need to eat vegetables and they need to eat organic.” — @eatcleantclean [0:14:10.1]

“Sleep is really the most important part because now I can’t—I am not even functional if I get four hours of sleep.” — @eatcleantclean [0:33:59.1]

“I really try to do things where I can impact as many people as possible even if it is in a small way.” — @eatcleantclean [0:35:59.1]

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This episode is a relatively quick one and has no guests, but we promise it is still filled with useful information all packaged in a small, digestible format. The topic of today’s show is Shawn Mihalik’s recent article on the state of the meat industry and how we can think about meat going forward. Most of the episode is made up of an excerpt from the article, which you can read in its entirety in the digital or print edition of the magazine's February issue. The section covered in the episode lays out the current landscape with regards to the issues posed by the meat industry, and it looks back at meat’s role in human evolution. Be sure to check out the full article, but in the meantime listen in for a great preview!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Some past episodes that deal with this subject.
• A snippet from Shawn Mihalik’s article. 
• The relationship between meat eating and human evolution.  
• Three proposed solutions to the problem posed by the meat industry. 
• Some statistics on current vegan demographics. 
• The vegan option and alt-meat. 
• And much more! 

Tweetables:

“Humans have always been meat eaters, but it’s likely only because our pre-human ancestors started eating meat that the human species evolved at all.” — @paleomagazine [0:06:12.9]

“Meat consumption did more than just affect our ancestors physically. It also played a significant role in the evolution of human culture.” — @paleomagazine [0:08:03.1]

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This week we are joined by Jeff Chilton from Nammex to tell us all about the benefits we can get from incorporating more mushrooms into our diet. Jeff started Nammex in the 1980s, and he's been growing and supplying mushrooms and supplements ever since. You might be forgiven for thinking that mushrooms’ status as a superfood is a brand new phenomenon, but people like Jeff have been preaching their health uses for decades. In this conversation, we look at some basic cultivation and nutritional info, and we talk about how became fascinated and involved with them so many years ago. We also get the low down from Jeff on simple ways to cook mushrooms correctly and which types are good for certain things. We hear about the extraction process, amounts for intake, tolerance, and much more, so be sure to join us for this amazing chat with an industry expert!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Why mushroom’s were called a poor person’s meat.
• Jeff’s advice for how to cook any mushroom.
• The recent surge in western consumption of mushrooms.
• Hype and exaggeration in the promotion of chaga mushrooms.  
• The business model at Nammex.
• Comparing the benefits of dried and fresh mushrooms. 
• Some information on the fungus organism itself and nutritious facts.
• What to look out for on the label of so-called mushroom products.
• Nammex’s nutrition extraction process.
• The amounts of mushroom needed for noticeable positive effects.
• Does the body build up a tolerance to these benefits?
• Considering mushrooms’ position as an adaptogen.
• Which mushrooms to start adding to your diet today.
• Nammex’s most popular mushrooms.
• And much more

Tweetables:

“That’s what we do, we grow our mushrooms and we process our mushrooms into extract powders, in China before we bring them over.” — @Real_Mushrooms [0:19:39.9]

“What they don’t tell you is that actually, there’s no mushroom in there at all, it’s actually just mycelium that’s been grown on grain.” — @Real_Mushrooms [0:28:29.8]

“So with an extract, the idea is that you are getting more, all of the benefits of that mushroom that has been put into a smaller volume of material.” — @Real_Mushrooms [0:42:24.4]

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In this episode, we spend a lot of time talking about carbs. Are they good? Are they bad? Do you need them at all? Instead of doing an interview, we are diving into an incredible article called "Is Your Low-Carb Diet Wreaking Havoc on Your Gut Microbiome?" The article is written by Eirik Garnas, who is a nutritionist, science writer, personal trainer, and health coach. He has several years of experience with health and nutrition coaching and personal training, and he has written for a variety of health and fitness magazines and websites. On his website and through his articles, Eirik seeks to bridge the gap between evolutionary science and medicine and locate the true causes of various diseases and health problems. So tune in as we dive into this article!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• How an unplanned low-carb diet can damage the body.
• The effects of the evolutionary shift in the human diet.
• Conditions that allow undesirable bacteria to proliferate in the gut.
• Why low-fiber diets can wreak havoc on the gut microbiome.
• The epigenetic effect of decreased microbial biodiversity.
• Which high-fiber vegetables are most recommended.
• The importance of studying our ancestral dietary habits.

Tweetables:

“In the blink of an eye on the evolutionary scale, humans have gone from eating bulky fibrous diets comprised of wild plants and animals, to eating highly-processed, calorie dense diets comprised of industrially produced food.” — Eirik Garnas [0:05:35.1]

“Even a diet built exclusively from whole, minimally processed foods may leave the microbiome in a compromised state if quantities of carbohydrate, including fiber, fat, and protein are imbalanced.” — Eirik Garnas [0:06:48.1]

“A large body of evidence now shows that low-fiber diets can wreak havoc on the gut microbiome.” — Eirik Garnas [0:07:58.1]

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We wanted to start this new year off with a bang, so today we are joined by an awesome guest. Dr. Dom D’Agostino is an associate professor with tenure at the University of South Florida. He also teaches at the Morsani College of Medicine and the Department of Molecular Pharmacology and Physiology with a focus on topics like neuropharmacology, medical biochemistry, physiology, and neuroscience. Dr. D’Agostino is an early pioneer of exogenous ketone supplements and ketogenic therapies. Dom is also a super down-to-earth and friendly human being. In this conversation, Dom shares info on his incredible research projects with us, including working with astronauts and Navy SEAL divers at the bottom of the ocean. So if you nerd out on anything to do with nutrition, diet, and keto, this is an episode you don’t want to miss!

CLICK HERE FOR FULL TRANSCRIPT

Key Points From This Episode:

• Dom’s keto version of a Thanksgiving Day meal.  
• How Dom tests out new keto foods for thorough results. 
• An inside look into Dom’s experience on the Joe Rogan Podcast.
• Dom’s approach to sharing his knowledge about the ketogenic diet.
• How genetics influence your individual adaptation and response to a diet.
• Understanding how a ketogenic diet can make a person more resilient.
• Using nutritional ketosis as a performance resilience strategy.
• The current studies that Dom is doing with the army and NASA.
• Applying ketogenic principles to both hypo and hyperbaric environments.
• The logistics and calculations of sending food to Mars.
• Dom’s experience living underwater with astronauts for 10 days.
• The current state of mainstream keto supplements and their value.
• Adopting a ketogenic diet for peri- and postmenopausal women.
• Importance of paying attention to total calorie intake on a keto diet.
• Determining the best keto re-feed or cycling schedule for you.
• When a ketogenic diet might not be advisable.
• Recognizing when your body does not tolerate a high-fat diet.
• Challenges that Dom foresee’s with the keto diet becoming so mainstream.
• The reset benefits of going into a ketogenic state periodically.
• And much more!

Tweetables:

“I predict in the next few years that it will be recognized that a ketogenic diet, defined as a diet that increases your ketones, will be favorable for body composition changes and also for fat loss.” — @NutritionKeto [0:17:37.1]

“I lived underwater for 10 days and worked with astronauts.” — @NutritionKeto [0:32:37.1]

“A lot of people may obsess over different types of foods and even macronutrient ratios and things like that, but they don’t really monitor total calorie intake.” — @NutritionKeto [0:57:48.1]

“Your appetite regulation is more controllable when you are on keto.” — @NutritionKeto [0:59:26.1]

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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.

CLICK HERE FOR FULL TRANSCRIPT

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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