The Lucas Rockwood Show

When it comes to health and fitness, one of the biggest challenges in the digital age is information overload. Whether you’re excited about running or cycling, ketogenic diets or intermittent fasting, you can get so far lost down a rabbit hole of research that you never manage to actually get started. On this week’s podcast we meet Marc Bubbs, a coach and nutritionist, who helps pro athletes and people from all walks of life in middle age and beyond set appropriate targets and reasonable goals to achieve above average fitness. 

Listen and learn:

  • Why most of us consume 40% of our calories after 6pm
  • The risk of non-functional overload (do we mean overtraining?)
  • How just 10 sets of exercises per body part per week can make a huge difference
  • Why consuming 1.2g of protein per kg of body weight can be a game changer
     
     
    Links

Marc Bubbs Website

ABOUT OUR GUEST

Marc Bubbs is the Director of Performance Nutrition for Canada Basketball and consultant performance nutritionist for Olympic athletes. He’s the author of Peak: The New Science of Performance and Peak 40.

Nutritional Tip of the Week

  • How much protein

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Direct download: LRS_516_-_High_Performance_Life_with_Marc_Bubbs.mp3
Category:Health -- posted at: 10:00am CEST

You’ve no-doubt had a period of time in your life where your health was the first thing you thought of when you woke up, and the last thing on your mind before bed. Perhaps you had a virus, a severe injury, or even a serious disease like cancer, and your health suddenly dominated your life. For diabetics, this is a lifelong struggle - both physically and mentally. On this week’s podcast we meet Dr Mark, a psychologist who helps people find peace and balance despite the imposition caused by long-term health challenges on their lives. 

Listen and learn:

  • How diabetics have to make up to 180 decisions a day
  • How diabetes can lead to relationship stress
  • The highs and lows people experience throughout the day
  • The financial worries and health insurance insecurities associated with long-term conditions like diabetes
  • How people living with diabetes can find balance in their lives


Links

Dr Mark’s Site

ABOUT OUR GUEST

Dr. Mark Heyman (Dr. Mark) is a diabetes psychologist and Certified Diabetes Care and Education Specialist (CDCES). He has lived with Type I diabetes for over twenty years and is the author of Diabetes Sucks and You Can Handle It.

Nutritional Tip of the Week

  • Clean Your Veggies

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Direct download: LRS_515_-_How_To_Handle_Diabetes_with_Dr._Mark_Heyman.mp3
Category:Health -- posted at: 10:46am CEST

For an elementary school student with severe ADHD, who’s at risk of getting expelled for behavior problems, a proper mental health diagnosis can mean the difference between success or failure with traditional education. In situations like these, we can all understand and appreciate the importance of a medical diagnosis.  But what about the rest of us? What if you’re depressed after two years of COVID lockdowns, socially isolated, and feeling lost with your career and life? What if you’re getting anxiety at the grocery store or struggling to make friends in a new city? You might currently have five of nine symptoms required for a mental health diagnosis as per the Diagnostic and Statistical Manual of Mental Disorders (DSM), but will that diagnosis actually help or hurt you? 

Sarah Fay, my guest on this week’s podcast, has been formally diagnosed with six different conditions ranging from anorexia to generalized anxiety disorder; and based on her research, believes that most labeling practices do more harm than good. 

Listen and learn:

  • Why many children are receiving mental health diagnoses from general practitioners, not psychiatrists
  • How a mental health label can turn into an identity
  • Differentiating between situational vs. chronic mental health problems


Links

Sarah’s Site

ABOUT OUR GUEST

Sarah Fay is an author and activist. Her writing has appeared in The New York Times, The Atlantic, Time Magazine, The New Republic, The Michigan Quarterly Review and more. She is on faculty in the English department at Northwestern University. Her new book is called, Pathological: The True Story of Six Misdiagnoses.

Nutritional Tip of the Week

  • When to Eat Chocolate Cake

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Direct download: LRS_514_-_Risks_of_Mental_Health_Misdiagnosis_with_Sarah_Fay.mp3
Category:Health -- posted at: 10:00am CEST

New habit formation is so challenging. Not only do most of us struggle to establish new routines, we often rebel against our own best interest and go in the other direction. When we fall off a new diet regime, we then feast on junk food. When we slip up and have a drink during ‘dry January,’ we then proceed to have five more. This rebellious self-sabotaging behavior isn’t unique and psychologists have studied it extensively. 

On this week’s podcast, we meet psychologist, Michelle Segar, who suggests that the solution to making healthy lifestyle changes a long-lasting habit is to focus on making smaller strides toward your goal. It’s a refreshing approach to all or nothing thinking that dooms most of us to failure. 

Learn

  • Why reactance behavior often drives us to rebel against rules and restrictions
  • How CHAOS (Confusion, Hubbub and Order) can make sticking to new health habits more difficult
  • Why it’s important to change your internal dialogue 

Links
Michelle’s Site

ABOUT OUR GUEST
Michelle is a researcher at the University of Michigan who’s spent nearly thirty years studying how to help people adopt healthy behaviors. She has a doctorate in Psychology (PhD), a master’s in Health Behavior/Health Education (MPH), and a master’s degree in Kinesiology (MS). Her first book is called No Sweat, and her new book is called The Joy Choice.

Nutritional Tip of the Week

  • Green Tea for Weight Loss

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Direct download: LRS_513_-_Lasting_Change_Eating__Exercise_with_Michelle_Segar.mp3
Category:Health -- posted at: 10:00am CEST

Is yoga enough for real fitness? Is there such a thing as non-religious meditations? What do you do if your chiropractor tells you your spine is misaligned? Lucas Rockwood fields common questions from listeners on this week’s special podcast episode.

Learn

  • Barefoot shoes transition
  • Walking backwards for your knees
  • Making sense of conflicting nutrition information
  • Sciatic nerve pain management 

ABOUT LUCAS ROCKWOOD

Lucas Rockwood is a yoga teacher, trainer, and serial entrepreneur. He’s been hosting this podcast for over a decade.

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Direct download: LRS_512_-_Special_Episode_Questions_Show_with_Lucas_Rockwood.mp3
Category:Health -- posted at: 5:41pm CEST

Haven you heard that environmental collapse is going to end life on earth in just 8 years? Do you think that World War III is looming? Are robots going to take over while we humans fight over NFTs in the metaverse? As absurd as all this sounds, these conversations take center stage despite the world’s rapid race toward a truly remarkable future of growth and progress. 

On this week’s podcast, I’ll share with you my thoughts on why now might just be the best of times, despite its glaring tragedies, and the real risk might be our propensity for catastrophic thinking. 

  • Did you know that there are 35% more calories per person, worldwide, just in my lifetime? 
  • Did you know that both North America and Europe are undergoing reforestation not deforestation? 
  • Is it possible that falling birth rates are a bigger problem than overpopulation? 
  • Did you know that HIV/AIDs is rapidly decreasing, there’s a prophylactic pill, and even a potential cure?

Links

ABOUT OUR GUEST

Lucas Rockwod is a yoga teacher, trainer, father, and serial entrepreneur. This podcast is a passion project of health, wellness, personal growth and development featuring leading thinkers in their fields. 

Nutritional Tip of the Week

  • Cannot Swallow Pills

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Direct download: LRS_511_-_Is_Now_the_Best_of_Times_with_Lucas_Rockwood.mp3
Category:general -- posted at: 10:19am CEST

Most anti-aging techniques are dubious at best. The hard truth is we’re all getting older, but at the same time, most people can quite literally get fitter every year for a decade or more. For non-athletes, the path toward fitness in your 30s, 40s, or 50s and beyond is incredibly rewarding because you can easily outperform your younger self. On this week’s podcast, you’ll meet an out-of-shape offer worker who slowly but predictably transformed his body and life. 

Links

Listen & Learn

  • How most people can get in better shape, year-on-year for a decade (or more)
  • Why midlife (and beyond) health is so important
  • How to start running lamppost to lamppost
  • How much time you need to dedicate daily

ABOUT OUR GUEST

Mark Lewis is a health and fitness vlogger who completely transformed his health later in life.

Nutritional Tip of the Week

  • Beans and Farts

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Direct download: LRS_510_-_Fitness_After_40_with_Mark_Lewis.mp3
Category:Health -- posted at: 10:00am CEST

You know that feeling when you order food that looks great but makes you feel like crap? Maybe it’s deep fried or sugar-ladden. It tastes great, but an hour later, you regret it. Now what if that happens once a week, once a day, or multiple times a day for years? 

Obviously, your physical health can suffer, but your mental health can too. On this week’s podcast, you’ll meet a nutritional psychiatrist who is a thought leader on the mental health and nutrition connection. 

Listen and learn:

  • How turmeric plus black pepper makes the curcumin 20x more bioavailable
  • Only 10% of the USA population eats enough fresh produce daily
  • Prebiotic vs. probiotics
  • Psycho-social aspect of foods and how that impacts your mental health 

Links

Dr. Naidoo’s Site

ABOUT OUR GUEST

Dr. UMA Naidoo is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) and Director of Nutritional Psychiatry serving on the faculty at Harvard Medical School. Her book is called, This Is Your Brain On Food.

Nutritional Tip of the Week

  • Curcumin

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Direct download: LRS_509_-_Your_Brain_on_Food_with_Dr._Uma_Naidoo.mp3
Category:Health -- posted at: 10:00am CEST

Most people get an average of six-and-a-half hours of sleep each night while needing seven to nine hours. This chronic, endemic sleep deprivation contributes to hormonal imbalances, car accidents, and increased susceptibility to chronic illnesses. Even knowing this, we watch one more episode of our favorite series, stay up to empty our email inboxes, or toss and turn with anxiety until 2:00 am. Is there any way out of this trap? Our guest on this week’s podcast is a sleep expert and shares his best ideas. 

Listen & Learn

  • Three hour gap between dinner and bed
  • Two hour gap between work and bed
  • One hour work between screens and sleep
  • Sleep debt: truth or fiction?
  • How to combat lifestyle jetlag 

Links

ABOUT OUR GUEST

Devin Burke is an author, TEDx speaker, sleep coach and founder of Sleep Science Academy. He was named one of the “Top 25 Health Coaches in America.”

Nutritional Tip of the Week

  • Huel Drink

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Direct download: LRS_508_-_The_Science_of_Sleep_with_Devin_Burke.mp3
Category:Health -- posted at: 11:04am CEST

Hormones affect your attention, libido, fertility, and lean muscle mass. So much of how we experience the world is determined by these complex chemicals sloshing around inside us–and they are under attack! High stress lifestyles, high carbohydrate diets, and endocrine disrupting toxins threaten to throw us off balance every day. This week’s podcast guest will help you think strategically about how to find balance. 

You’ll learn:

  • Why negative thinking / shadow work can be helpful for finding motivation
  • The importance of the adrenal glands
  • Why high cortisol can trigger a chain reaction
  • Risk vs reward of birth control 

Links

Sonya’s Website

ABOUT OUR GUEST

Sonya is a naturopath, mother, author, yoga teacher, and podcaster. Her book is called, Woman Unleashed: Release Your Story, Revive Your Hormones & Reclaim Your Freedom

Nutritional Tip of the Week

  • calorie counting

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Direct download: LRS_507_-_Revive_Your_Hormones_with_Sonya_Jensen.mp3
Category:Health -- posted at: 10:00am CEST

280 million people have depression worldwide, and 700,000 people will die of suicide this year. The problem is getting worse, not better, and while mental health awareness is at an all time high, conversations about the role nutrition plays is all but absent. On this week’s podcast, psychiatrist Drew Ramsey helps us rethink our mental health from a food choice perspective. 

Learn

  • How to boost BDNF and why it matters
  • Seafood, beans, nuts and grees, dark chocolate
  • Catch-22 of bad food choices when you feel bad
  • How to rediscover and explore food 

Links
Dr. Drew’s Site

ABOUT OUR GUEST

Dr. Drew Ramsey is a psychiatrist, speaker and author. He is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons. He founded the Brain Food Clinic in New York City. He’s had TEDx talks, a video series with Big Think, and the BBC documentary Food on the Brain. He is the author of three books including, Eat to Beat Depression & Anxiety. 

Nutritional Tip of the Week

  • Best Protein for Environment & Body

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Direct download: LRS_506_-_Eat_to_Beat_Depression_with_Dr._Drew_Ramsey.mp3
Category:Health -- posted at: 10:00am CEST

How do you navigate the challenges of optimal nutrition while simultaneously considering budget, ethics, and the environment? Grass-fed beef might be a nutritional powerhouse, but how can we justify the environmental and ethical challenges of raising such large, inefficient ruminant animals when other alternatives are available? 

My guest on this week’s podcast is a moderate voice of reason, health food advocate, and best-selling author. 

Listen & Learn

  • What carnivore’s get wrong
  • How to avoid food ideology and find what works for you
  • Why your own optimal health has to be your first priority
  • The future of food? 

Links

  • Max’s Website

ABOUT OUR GUEST

Max is a best-selling author of Genius Foods, Genius Kitchen and Genius Life. 

Nutritional Tip of the Week

  • Honey Before Bed

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Direct download: LRS_505_-_Genius_Foods_with_Max_Lugavere.mp3
Category:Health -- posted at: 10:00am CEST

Hyperbaric chambers use pressure, and in some cases concentrated oxygen, to treat a wide variety of injuries and ailments. You’ve no doubt heard of high-level athletes using these treatments to speed up recovery, but you might not realize hyperbaric therapy is approved for 14+ medical conditions. 

On this week’s podcast, we’ll explore the safe and simple use of pressurized therapy for reduced inflammation, oxygenation of plasma, fighting off infections, and more. 

Listen and learn: 

  • How pressure increases oxygen-rich plasma for health and healing
  • How pressure vasoconstricts and reduce inflammation
  • Angiogenesis effects (new blood vessel formation)
  • Appropriate use and pressure levels based on treatments
  • Risks, rewards, and unknowns in regards to long-term use

Links

ABOUT OUR GUEST

Dr. Scott Sherr is the director of Integrative Hyperbaric Medicine and Heath Optimization at Hyperbaric Medical Solutions where he develops personalized treatment plans for patients. 

Nutritional Tip of the Week

  • Best Breakfast

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Direct download: LRS_504_-_Hyperbaric_Medicine_with_Dr._Scott_Sherr.mp3
Category:Health -- posted at: 10:00am CEST

Food is so much more than energy. It’s culture, tradition, family, comfort, indulgence, guilt, and pleasure all in one. To add to the complexity, certain foods are even addicting. Today, food abundance is the norm and food costs have dropped lower than any time (relatively speaking) in recorded history. With that in mind, is it any wonder we’re struggling with weight gain, cravings and food addiction? My guest on this week’s podcast is a recovered expert in the psychology of eating. 

Learn

  • How food can be harder to “quit” than crack cocaine
  • Why you must have a system to succeed long term
  • How addiction manifests differently for different people 
  • How to navigate the forever-conflicted information on diets 

Links

Susan’s Site

ABOUT OUR GUEST

Susan Peirce Thompson PhD is an Adjunct Associate Professor at the University of Rochester. She’s an expert in the psychology of eating. She is the founder of Bright Line Eating Solutions
and the author of a number of books under the same name.

Nutritional Tip of the Week

  • Juicing Too Much Sugar

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  • Leave us a Review on iTunes 
Direct download: LRS_503_-_No_More_Crash__Burn_Diets_with_Susan_Peirce_Thompson_PhD.mp3
Category:Health -- posted at: 10:00am CEST

What if your genetic code could tell you what form of exercise would be best for you, based on your ability to build muscle, endure physical stress, and recover? What if you knew which foods would be best-suited to your unique genetics? This is the future of individualized medicine, and according to my guest on this week’s show, it’s not far off. Learn
  • How your genetics could inform your food choices
  • What your genetics can tell you about your collagen and muscle potential 
  • Epigenetic triggers of food and lifestyle 

Links 

Dr. Joffe’s Site

ABOUT OUR GUEST
Yael Joffe has a Ph.D. in Nutrigenomics and is the Chief Science Officer of 3x4 Genetics, a leading genetic testing company. 

Nutritional Tip of the Week

  • CBD for Omega 3

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  • Leave us a Review on iTunes 
Direct download: LRS_502_-_Ideal_Diet_for_Your_Genetics_with_Dr._Yael_Joffe.mp3
Category:Health -- posted at: 10:00am CEST

We speak an estimated 50,000 words to ourselves, in our head, every single day. That’s the same amount of information as you’d find in most paperback books. We have positive, negative, and instructive self talk; but for many of us, the negative takes center stage. It might be anxiety over an uncertain future or ruminations about regrets and pains from the past. Either way, when the voice in your head dominates, it’s very hard to get anything done, much less enjoy the process. My guest on this week’s show is a psychologist whose work is focused on understanding and helping us to harness what he calls, chatter.

Learn 

  • How to distance yourself from your inner dialogue  
  • How beauty, awe and experiences can get us out of our head
  • The value of ritual 
  • Why venting with others doesn’t always help

Links

Ethan’s Website 

ABOUT OUR GUEST 

Ethan Kross is a doctor of psychology whose work focuses on controlling the conscious mind. He founded the Emotion & Self Control Laboratory in 2008, and his work has been published in Science, The New England Journal of Medicine, and numerous other peer-reviewed journals. His book is called, Chatter, The Voice in Our Head, Why It Matters, and How to Harness It.

Nutritional Tip of the Week

  • Caffeine and Yoga

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Direct download: LRS_501_-_Harness_the_Voice_in_Your_Head_with_Ethan_Kross.mp3
Category:Health -- posted at: 10:00am CEST

It’s hard enough to navigate our modern food system if your goal is general health, but what if you’re trying to prevent or reverse heart disease? What if you have early warning signs like elevated triglycerides or high blood pressure?

Open one book, and the recommendation is to eat nothing but whole grains and fruits. Open the next book, and you’ll be told to give up all grains and sugars. Who is right? Who can you trust? Our guest on this week’s show is a cardiac surgeon, and he eats almost exclusively meat.

Direct download: LRS_500_-_Can_Meat_Fix_Your_Heartt_with_Dr._Philip_Ovadia.mp3
Category:Health -- posted at: 10:00am CEST

Post Traumatic Stress Disorder first appeared in the DSM-3 in 1980, and was clinically defined as exposure to an actual or threat of death, serious injury, or sexual violence. Today, clinicians and pop health proponents have expanded the definition broadly, without supporting research, and the result is a catch-all term used to describe any past stress. Labeling mental health challenges is crucial for research, funding, and appropriate treatment, so on this week’s show, you’ll meet a doctor and researcher who will help us understand trauma based on science.

Learn

  • Toxic stress theory and misunderstandings
  • Why complex PTSD is not based on research
  • How to advocate for your children or yourself if you have PTSD
  • MDMA and psilocybin treatment options - the future? 

Links

Michael’s website 

ABOUT OUR GUEST
Dr. Scheeringa is a practicing clinician and the principal investigator on five large, federally-funded research projects on PTSD in children and adolescents. He’s the author of, They'll Never Be the Same: A Parent's Guide to PTSD in Youth and a new book, The Trouble with Trauma.

Nutritional Tip of the Week

  • Pig Fat or Beef Fat

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Direct download: LRS_499_-_The_Truth_about_PTSD_with_Dr._Michael_S._Scheeringa.mp3
Category:Health -- posted at: 10:00am CEST

People often say things like, “I'm addicted to chocolate” or “I can’t live without ice cream.” And sometimes it’s true. Modern food is processed, packaged and concentrated in ways that light up our dopamine and endorphin receptors just like drugs; and yes, psychological and physiological addictions are very common. If you’re addicted to cigarettes, the clear solution is to stop. That’s not easy, but at least the goal is clear. If you’re addicted to food, you have to learn to manage your addiction, and this is why it can be such a challenge to overcome. On this week’s podcast, you’ll meet a medical doctor and recovered food addict herself.

Learn

  • How food addiction can affect people of normal weight too 
  • When have your food habits turned into an addiction? 
  • Sweet vs. savory, men vs. women, breaking the cycle 
  • Why cheat days are impossible for addicts
  • How to quit some food, but eat freely with others 

Links

Dr Tarman’s Site

ABOUT OUR GUEST

Dr. Tarman is a food addiction expert, who writes, speaks and treats people who suffer from sugar addiction, food addiction, and who seek food recovery. She is the author of Food Junkies: The Truth About Food Addiction, and Food Junkies: Recovery from Food Addiction.

Nutritional Tip of the Week

  • Gas BBQ

Like the Show?

Direct download: LRS_498_-_Breaking_Food_Addiction_with_Dr._Vera_Tarman.mp3
Category:Health -- posted at: 10:00am CEST

Expensive watches have been a status symbol for centuries, but now, weird-looking bands have replaced the bingy Rolexes. Instead of signaling wealth, these new gizmos signal a keen interest and commitment to health. Welcome to the world of wearable health tech. On a basic level, you can track your daily steps and your heart rate. More advanced devices can track respiratory rate, HRV, body temperature, and even blood oxygen levels.

Wearable health tech has made huge strides forward recently, and many consumer devices can now hold their own with clinical-grade equipment. My guest on this week’s show is a quantified scientist who will help us learn to measure, track and improve our health. 

Learn

  • Best health tracker for under $100
  • Best health tracker if money is not an issue 
  • Best sleep tracking device
  • What we really know about the microbiome
  • Weekly brain MRI’s

Links
Rob’s Website

Rob’s YouTube Channel

ABOUT OUR GUEST
Rob ter Horst is a postdoctoral researcher who studies the immune system using bioinformatics which includes machine learning and statistics. Rob is neck deep in the quantified self movement. He measures and tracks everything in his life, a laborious task that demands 11 hours a week and includes a weekly brain MRI, sleep EEG and gut microbiome composition tests. ​ 

Nutritional Tip of the Week

  • Calorie Counting

Like the Show?

Direct download: LRS_497_-_Wearable_Tech_-_Measure_Track_Improve_with_Rob_ter_Horst.mp3
Category:Health -- posted at: 11:51am CEST

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