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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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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One winner will be randomly chosen each week.