The Lucas Rockwood Show

If you could meet anyone from history, who would you meet? There’s a saying that you should never meet your heroes because you’d be disappointed–at best. Envisioning the future of human progress in a game of push and pull. We dig in our heels as we cling to the past, and we press the pedal to the floor–all at once.  

My guest on this week’s podcast focuses his work on what he calls, the Longpath, a future-focused vision for living today. 

Listen and learn

  • How to not move so fast you break things
  • Why old school traditions still have a place in a modern world
  • Can a Western perspective truly consider a global view of the future?
  • How to be a good ancestor for your kids 

Links

Ari’s Site

ABOUT OUR GUEST

Ari Wallach is the founder and Executive Director of Longpath Labs. He is the author of the book, Longpath: Becoming the Great Ancestors Our Future Needs. He has a TED Talk on his concept of Longpath that is a great primer to his work as well.

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Direct download: LRS_536_-_The_Future_Can_be_Great_with_Ari_Wallach.mp3
Category:general -- posted at: 10:00am CEST

The average life expectancy 100 years ago was around 53 or 54 years whereas the average life where I live today is over 80 - this is a radical change. When the average person is adding three decades to their life compared to their great-great grandparents, there are all kinds of new concerns that arise. How can I keep my teeth that long? How can I hold onto muscles and bone strength? And will I have the hormonal mix to make me feel like a man or woman; or will I just slowly wither away. 
 
Age and death are inevitable, but our path toward the finish line can take many twists and turns. On this week’s podcast, you’ll meet a medical doctor and menopause expert who will share her best ideas to live the 2nd half of life well. 

Links

Dr. Suzanne’s Site
 
ABOUT OUR GUEST

Dr. Suzanne is known for her Menopause bootcamps in Los Angeles, and she has combined her work as an OB-GYN and Ayurvedic Medicine practitioner into a new book, Menopause Bootcamp

Like the Show?

Direct download: LRS_535_-_Menopause_Bootcamp_with_Suzanne_Gilberg-Lenz_MD.mp3
Category:Health -- posted at: 10:53am CEST

Did you know your body contains just as many bacteria cells as human cells–about 30 trillion in total? Around 3 lbs of those little buggers live in your gastrointestinal tract, and just as our planet’s soils are productive yet depleted, your gut microbiome is functional but often imbalanced and dysfunctional. No wonder you’re suffering from gas, bloating, acid reflux and even severe conditions like irritable bowel syndrome (IBS).  

To complicate things more, health marketers would have you believe that if you simply take a fiber supplement and eat some probiotic-enriched yogurt, you can correct the mess fast–but the problem is far more complex. On this week’s podcast, you’ll learn from gut health specialist, Dr. Rossi, the ins and outs of a happy belly. 

Listen and learn:

  • Fecal transplants risk vs reward (yup, people are swapping poo)
  • The importance of fiber, even the stuff that you’re unable to digest
  • Why gas and fermentation are natural and don’t have to cause discomfort and problems
  • FODMAP Diet to restore gut health and how to slowly reintroduce foods 

Links

Dr. Rossi’s Site

ABOUT OUT GUEST

Dr. Megan Rossi is a dietitian and nutritionist. She’s a Research Fellow at King’s College London where she investigates nutrition-based therapies in gut health, including prebiotics and probiotics, dietary fibers. Megan is the author of two books, Eat Yourself Healthy and Eat More, Live Well.

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Direct download: LRS_534_-_How_to_Fix_Gas__Bloating_Dr._Megan_Rossi.mp3
Category:Health -- posted at: 10:00am CEST

Christopher McDougal’s 2009 book, Born to Run, brought minimal footwear and the importance of healthy feet to the forefront of fitness conversations internationally. At the time, there were just a couple minimal-style shoe companies in existence, today there are dozens. If you’re like most people, you’ve likely been squishing your feet into narrow toe box shoes with arch support and an elevated heel for most of your life. The result? Plantar fasciitis, bunions, hammertoe, and overlapping toes are just a handful of the many problems that can arise from this modern foot binding practice. The good news is that there are solutions and this week’s guest is here to talk you through them.

Listen and learn

  • Why your toes should be the widest part of your foot
  • What “zero drop” means and why it’s important
  • How to decide between surgical or natural interventions for foot problems
  • The importance of strong, limber feet

Learn More

Chris’ Site

ABOUT OUR GUEST

Christopher Ioannou is a sports scientist who specializes in foot health, minimal shoes, and fixing feet. He has a great YouTube channel called “Exercising Health”.

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Direct download: LRS_533_-_How_to_Rehab_Your_Feet_with_Christopher_Joannou.mp3
Category:Health -- posted at: 10:00am CEST

Various psychedelic drugs have been used for thousands of years by people all over the world, primarily in spiritual ceremonies and for medicinal purposes. In 1938 Albert Hoffman discovered LSD, and it served as the Western world’s introduction to this type of drug. Psychedelics came to define the counterculture generation of the 1960s, and there was a parallel movement in research science for their potential use in mental health. 

In 1970, President Nixon introduced the Controlled Substances Act, and research came to a grinding halt. Today, there is a push to decriminalize medical and even recreational use for many - if not all - psychedelics, and this is both interesting and terrifying. On this week’s podcast, we’ll explore the modern landscape of psychedelic drugs and mental health. 

Listen and learn:

  • How ketamine is legally used for clinical depression
  • How magic mushrooms and MDMA show promise for treating PTSD
  • The risk vs reward of the legalization movement
  • Why spirituality and mysticism seem forever coupled to this class of drugs 

Links

Matt’s Site

ABOUT OUR GUEST

Matt is the author of Psychedelics for Everyone. He holds a Master Degree in Psychology and “Neuroscience of Mental Health” from King’s College London.Matt Zemon is the CEO and Co-Founder of HAPPŸŸ, a mental wellness company that specializes in psychedelic-assisted ketamine therapy along with digital therapeutics that promote life-transforming outcomes.

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Direct download: LRS_532_-_Psychedelics_as_Medicine_with_Matt_Zemon.mp3
Category:Health -- posted at: 10:00am CEST

Bunions, hammertoes, and the wide array of foot ailments can be easy to hide inside shoes, but that doesn’t make them easy to live with. What might start as achy feet can quickly turn into a real health challenge with cascading effects if you’re unable to stay active doing the things you love. On this week’s podcast, you’ll meet a podiatrist that takes a holistic approach to foot health. 

Listen to Learn

  • Why bunions happen and what to do about them
  • When cosmetic vs. necessary surgeries make sense
  • Why type II diabetes nerve damage puts your feet (and legs!) at risk
  • Realistic recovery time if you need surgery 

Links

Dr. Tea Nguyen’s Site

ABOUT OUR GUEST

Dr. Tea Nguyen is a podiatrist in private practice. She is the founder of Pacific Podiatry in Freedom, CA, and takes a whole person, holistic approach to foot health and healing. 

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Direct download: LRS_531_-_Fix_Your_Feet_with_Tea_Nguyen.mp3
Category:Health -- posted at: 10:00am CEST

How long do you want to live? How healthy do you want to be in your later years? For many podcast listeners, healthspan is more important than lifespan, but it’s difficult to figure out what–if anything⁠–can stack the deck in your favor. On this week’s podcast, we’ll meet PhD researcher and author, Morgan Levine, who is actively working to answer these questions. 

Listen and learn: 

  • Why exercise is probably the greatest anti-aging tool
  • Metformin and rapamycin: do they work?
  • Human age potential
  • Heritability vs. epigenetics 

Links
Morgan Levine’s Book

ABOUT OUR GUEST

Morgan Levine was an Assistant Professor in the department of Pathology at Yale University. She now works with Altos Labs, where she leads a research group on
bioinformatics, cellular biology, and biostatistics. She is the author of, True Age: Cutting-Edge Research to Help Turn Back the Clock.

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Direct download: LRS_530_-_The_Truth_About_Reverse_Aging_with_Morgan_Levine_2.mp3
Category:Health -- posted at: 10:00am CEST

When you hear the word addict, it may conjure up images of alcoholics stumbling out of bars late at night, or of bleary eyed celebrities being admitted to rehab. But addiction comes in many forms and nowadays includes a whole new set of vices, such as online gaming, pornography and even social media. If addiction is now defined as any compulsive behavior that starts to impede your life in significant ways, it’s likely that many of us may need to take a long hard look in the mirror.  

Listen and learn:

  • How to know whether you’re addicted to something
  • Why many therapists have troubled backgrounds
  • The difference between therapy and coaching
  • Realistic suggestions for overcoming addiction and addictive behaviors 

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Cali’s Site

ABOUT OUR GUEST

Cali Estes Ph.D is an addiction therapist, recovery coach, yoga and pilates teacher. She is the author of a number of books including, I Married a Junkie.

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Direct download: LRS_529_-_Living_with_Addiction_with_Dr._Cali_Estes.mp3
Category:Health -- posted at: 10:00am CEST

I’m a productivity junkie in recovery. I’ve read just about every productivity and habit change book you can think of. From time blocking and “inbox zero”, to nootropics, I’ve tried almost everything. And while I’ve certainly learned many tactics, I’ve also learned that most things don’t last. We all need to find what works for us individually; and maybe accept that we are not, or at least don’t have to be, so productive all the time. 

In a quest to boost her own productivity, my guest on this week’s podcast discovered that the secret is to reframe and redefine it altogether. 

Listen and learn:

  • How all types of creativity can be a form of productivity
  • How not to succumb to the comparison trap and find what works for you
  • Whether joy and ease motivate you, or fear and pain
  • What’s behind this increased focus on achieving productivity

Links

Madeleine’s Website

ABOUT OUR GUEST

Madeleine Dore spent five years researching how creative people organize their lives through her popular blog, Extraordinary Routines, and her podcast, Routines & Ruts. The lessons culminated in her first book, I Didn’t Do The Thing Today.

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Direct download: LRS_528_-_How_to_Banish_Productivity_Guilt_with_Madeleine_Dore.mp3
Category:Health -- posted at: 10:00am CEST

Overwork and overwhelm are huge problems in today’s society, yet they are highly revered in many cultures. From the story of Elon Musk sleeping in the Tesla factory, to the parents so committed to their children they haven’t had a night out in three years. We shake our heads in dismay when we hear them, but smile in admiration at the same time. Why? Because finding balance is an issue many of us struggle with. 

On this week’s podcast, we meet a medical doctor and mother of four who found herself consumed by burnout, overwhelm, disappointment, and isolation. She made a huge change in her own life and now writes, speaks, and coaches women to set boundaries and find balance in theirs. 

Listen and learn:

  • How your personality and who you are, is often largely determined by age 14
  • Why medical doctors have the highest suicide rate of any profession
  • How to avoid falling into the trap of martyrdom
  • Masculine vs. feminine boundaries and the best recharge strategies 

Links

Dr. Shillcut’s Site

ABOUT OUR GUEST

Dr. Sasha Shillcutt is a physician, researcher, speaker, and author. She has published over 50 peer-reviewed articles. She’s also the author of two books: Between Grit & Grace and her new title, Brave Boundaries

Like the Show?

Direct download: LRS_527_-_How_to_Set_Boundaries_with_Dr._Sasha_Shillcutt.mp3
Category:Health -- posted at: 10:00am CEST

Our own bodies are a source of infinite learning and mystery. Most of us are familiar with our skin, our hair, muscles, and teeth; but did you know that you have an internal latticework of connective tissues called fascia, that give shape and structure to what would otherwise be a bloody ball of soft serve? Unlike many tissues in the body with a distinct beginning and end, fascial sheaths are often long, complex, and can span the entire length of the body. Even more interesting, fascia is loaded with sensors and nerve endings. It is smart tissue that can serve us well or cause pain, discomfort and injury. On this week’s podcast, we’ll explore this fascinating tissue from a health and healing perspective. 

Listen and learn:

  • How fascial adhesion and contraction can result from stress
  • How your abdominal fascia is linked to fascia in your quadriceps 
  • Passive versus active therapies
  • The importance of organized scar tissue while healing  

Link

Structural Elements

ABOUT OUR GUEST

Douglas Bertram has a background in massage therapy, orthopedics, Traditional Chinese Medicine, and sport injuries. He is the founder of orthopedic wellness clinic Structural Elements.

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Direct download: LRS_526_-_Fascia_Pain__Recovery_with_Douglas_Bertram.mp3
Category:Health -- posted at: 10:34am CEST

If you walk into any pharmacy, the anti-aging, anti-wrinkle, anti-cellulite creams and potions are everywhere. But does any of this stuff actually work? Most products are simply marketing gimmicks, but there are simple lifestyle measures you can implement to improve your skin health and reduce the speed at which it ages. On this week’s podcast, we meet a dermatologist focused on slowing down the skin aging process. 

Learn

  • How the food you eat and your gut bacteria influence your skin
  • The role of epigenetics in skin health
  • How vitamin A and retinol can help regenerate collagen
  • The truth about lasers and other treatments

Link

ODE Dermatology

ABOUT OUR GUEST

Dr. Shyamalar Gunatheesan is a dermatologist that specializes in skin disorders, hair loss, and nail abnormalities. She is the founder of ODE dermatology in Australia.


Like the Show?

Direct download: LRS_525_-_Can_You_Slow_Down_Skin_Aging_with_Dr._Shyamalar_Gunatheesan.mp3
Category:Health -- posted at: 10:00am CEST

We all experience aches and pains at times, sometimes even serious injuries. But what happens when your pain doesn’t go away for months, years, or even a decade or more? What happens when you’re dependent on painkillers to get through the day and you begin to alter your life because of it? Our guest on this week’s podcast is corrective exercise specialist, Vinny Crispino, who broke his back surfing one day and began a 10 year healing journey. 

Listen and learn:

  • How painkiller addiction can happen to almost anyone
  • Why you must take full responsibility for your own healing journey
  • The importance of full body movement, not just focusing on the area of pain itself
  • The value of corrective exercises  

Links

Pain Academy

ABOUT OUR GUEST

Vinny is the founder of Pain Academy. His work focuses on helping people learn to move better, live better, and overcome pain for good. 

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Direct download: LRS_524_-_A_Pain_Free_Future_with_Vinny_Crispino.mp3
Category:Health -- posted at: 10:00am CEST

It’s hard enough to figure out what you really want to accomplish in a year, let alone in your lifetime, and once you do figure it out, how do you actually show up as the best version of yourself? Personal growth and development often feels like a smile-or-die race to accumulate accolades when most of us are not always smiling and are not even necessarily motivated by external validation. And yet, we continue to strive to become our peak selves. Our guest on this week’s podcast is a former bull rider and combat veteran who now works with high performers to help them reach their best. 

Listen and learn:

  • The importance of being “coachable” in order to succeed
  • What bull riding can teach you about being present
  • How to accept reality rather than deflect responsibility 

Links

Wylie Website


ABOUT OUR GUEST

Wylie McGraw is a former bull rider, baseball pitcher, and combat veteran. He now teaches peak performance.

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Direct download: LRS_523_-_Finding_Peak_Performance_with_Wylie_McGraw.mp3
Category:Health -- posted at: 11:06am CEST

At what age should we consider hormone replacement therapy? Why is PCOS so common? Why is it that women often struggle with ketogenic diets more than men? Our hormones play such an important role in how we look and feel, but most of us are unsure how to optimize them or what ‘normal’ hormonal balance feels like. Medical doctor Anna Cabeca is our guest on this week’s podcast to help us make sense of the endocrine system and understand our hormones better.
 
Listen and learn:

  • How to support rather than suppress menopause
  • Why coffee can jack up your blood sugar levels
  • How women should approach ketogenic diets
  • What urine PH can tell you about your diet and stress levels

Links

Dr. Anna’s Site

ABOUT OUR GUEST

Dr. Anna Cabeca is a menopause and sexual health expert and speaker. She is a triple board-certified OB-GYN, integrative medicine, and anti-aging and regenerative medicine doctor.
Her books include: The Hormone Fix, Keto-Green 16, and MenuPause.

Nutritional Tip of the Week

  • Reactive hypoglycemia

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Direct download: LRS_522_-_Womens_Hormonal_Health_with_Dr._Anna_Cabeca.mp3
Category:Health -- posted at: 9:42am CEST

Ever felt stuck in a rut with your job, your relationship, or maybe even the city you’re living in? You know what you’re doing isn’t what you want, but you’re unsure how to break your current pattern? It’s fun to think that anything is possible, but at certain phases of life, that’s just not true. On this week’s podcast, author and renowned explorer, Colin O’Brady, reveals how the simple act of taking a twelve hour walk alone, can help you to find peace, clarity and the mental space to help you re-evaluate your life’s possibilities. I love the idea, I’m going to do this here in Barcelona. I hope you join me from wherever you are in the world. 

Listen and learn:

  • How losing five friends on K2 mountain impacted Colin’s own life
  • How to break through limiting beliefs
  • Why physical accomplishments can often lead to mental breakthroughs
  • The importance of mindset
  • How one 12-hour walk could help you live your best life

LINKS

Colin’s Site


ABOUT OUR GUEST

Colin O'Brady is a 10x world-record-holding explorer, endurance athlete, speaker and author. His first book is called The Impossible First, and his new book, The 12-Hour Walk comes out soon.

Nutritional Tip of the Week

  • Palm oil

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Direct download: LRS_521_-_Could_a_12-hour_walk_change_your_life_with_Colin_OBrady.mp3
Category:Health -- posted at: 10:26am CEST

What does it mean to live your best life? What does it mean to self-actualize? It’s easy to fall into the trap of chasing status, titles, or physical property; but isn’t what really matters to you based more on your values? If so, your best life could be much closer than it seems. On this week’s podcast, we’ll explore personal and professional growth with coach Michael Balchan. 

Listen and learn:

  • Why top performers have coaches
  • The importance of stacking wins
  • Celebrating success each step of the way
  • How traction is the opposite of distraction
  • How to outsmart our worst habits and become the best version of ourselves

Links

Heroic

ABOUT OUR GUEST

Michael Balchan is Head Coach and Chief of Staff of Heroic. He’s a Harvard-trained behavioral economist and psychologist, who spent almost a decade in finance before becoming a sought-after performance coach to executives and leadership teams.

Nutritional Tip of the Week

  • Cinnamon for blood sugar

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Direct download: LRS_520_-_Finding_Focus_with_Michael_Balchan.mp3
Category:Health -- posted at: 11:04am CEST

Have you noticed many leading voices in the fitness industry are single and are able to spend 2-3 hours per day working out? No matter how organized you are, if you have kids and a career (that isn’t fitness-related), most people struggle to find even an hour a day for themselves. Rather than ignore the very real time constraints of midlife, my guest on this week’s podcast has created a solution built around systems. 

Listen and learn:

  • Why walking can be an ideal starting point for many people
  • The power of routinizing one or even two meals daily
  • How planning and preparation can make all the difference
  • Why you should avoid extremes 

Links

Fit Father Project

ABOUT OUR GUEST

Anthony Balduzzi is the founder of the Fit Father Project. He helps busy fathers lose weight and build muscle to stay healthy for their families.

Nutritional Tip of the Week

  • Fermented food and belly

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Direct download: LRS_519_Middle_Age_Fitness__Beyond_with_Anthony_Balduzzi.mp3
Category:Health -- posted at: 10:00am CEST

Periodontal disease is correlated with just about every type of illness and disease. Sometimes it’s a canary in the coal mine for something wrong, but sometimes, it can even be the source of the problem. While many people dismiss dental care as only an aesthetic concern, straight, healthy teeth and a broad palate help with breathing, sleep and even digestion. My guest on this week’s podcast shares his academic and clinical experiences helping people improve their smiles as a means to improving their health. 

Listen and learn:

  • Why fluoride can be great for teeth, but should not be ingested
  • The benefits of hydroxyapatite as an alternative to fluoride
  • How the billions of microbes in your mouth play a crucial role in digestion
  • The benefits of xylitol in dental care products 

Links

The Mouth Book

ABOUT OUR GUEST

Dr Kami Hoss is on the board of counselors at UCLA School of Dentistry, and he is the Chairman of the Board, at Howard Healthcare Academy. He has appeared on NBC, ABC, FOX, NPR, and CBS. His book is called, If Your Mouth Could Talk.

Nutritional Tip of the Week

  • Stale Spices

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Direct download: LRS_518_-_If_Your_Mouth_Could_Talk_with_Dr_Kami_Hoss.mp3
Category:Health -- posted at: 10:00am CEST

Most of us overestimate what we can accomplish in a year and underestimate what we can accomplish in the next five years. With health and fitness, most of us focus so much on the short term that we don’t allow ourselves the space to make lasting change. On this week’s podcast, we’ll discuss finding fitness, not fanaticism, by focusing on doing things you enjoy to achieve sustainable long-term results. 

Listen and learn:

  • How negative self talk, even subtle negativity, can undermine your success
  • How to be fiercely consistent in your plan
  • Why it’s important to fail forward
  • How it can take a full two years to change into a ‘lifelong exerciser’ 

Links

Mike’s Website


ABOUT OUR GUEST

Mike T. Nelson has a Ph.D. in exercise physiology. He’s an adjunct professor and a member of the American College of Sports Medicine. He teaches something called the Flex Diet and hosts a podcast by the same name. 

Nutritional Tip of the Week

  • Adults Acne

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Direct download: LRS_517_-_Finding_Fitness_Not_Fanaticism_with_Mike_Nelson.mp3
Category:Health -- posted at: 10:00am CEST

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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  • Leave us a Review on iTunes 
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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  • Leave us a Review on iTunes 
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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  • Leave us a Review on iTunes 
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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Leave us a Review on iTunes

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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