The Lucas Rockwood Show (Health)

If you have stomach problems or allergies, you probably have a doctor you can call. But if things are not working in the bedroom, who do you call then? What if you lose desire or are having trouble with the mechanics of sexual intimacy? Who would you call then?

Sexual experiences are highly individual, but they’re also something we share (or at least try to) with our partners. And for better or worse, it defines so much of who we are. On this week’s podcast, you’ll meet an emergency room doc who has shifted her career to focus on sexual health and longevity. 

Listen & Learn

  • The importance of nitric oxide, and how to promote it
  • New technology including lasers that might be worth considering
  • Blue pills, HRT, and pharmaceutical considerations with age 
  • Why sexual health and holistic health overlap and collide

Learn More

Amy’s Website

ABOUT OUR GUEST

Amy is board certified in Emergency Medicine, practices anti-aging and regenerative medicine. She is medical director of BioRestoration Medical, in Utah.

Nutritional Tip of the Week

  • Nitric Oxide

Like the Show?

Direct download: LRS_485_-_Sexual_Health__Longevity_with_Dr._Amy_Killen.mp3
Category:Health -- posted at: 11:51am CEST

Did you receive a CRP (C-reactive protein) test during your last blood test? Since recent research correlates systemic inflammation with dozens of diseases and illnesses, cooling this internal flame has become a major focus in preventative medicine.

On this week’s podcast, we’ll speak about the low-grade, chronic inflammation that many of us struggle with unknowingly due to gut dysbiosis. In an ideal world, we eat a meal, digest and absorb its nutrients. In the real world, many of us eat foods that create a fight response internally as your body treats the offending foods like an invasive threat. 

Listen & Learn

  • How your gut bacteria form a “soil” like environment for digestion
  • Why modern foods and lifestyles leave many of us imbalanced
  • How to find motivation later in life to make changes 
  • The power and speed of diet and lifestyle changes

Resources & Links:
Jimmy’s Site

ABOUT OUR GUEST
Jimmy is the founder of the Cognitive Health Institute which focuses on gut health to reduce

inflammation, thus lowering the likelihood, as well as the symptoms of autoimmune diseases, and neurodegenerative diseases. Jimmy played football professionally for the NFL’s Tennessee Titans as a tight end and most recently was a member of the 2016 United States Rowing Team. His accomplishments include four national medals as well as a third-place finish in the 2016 Olympic trials.

Nutritional Tip of the Week:

  • Carbohydrates

Like the Show?

Direct download: LRS_483_-_Happy_Gut_Happy_Brain_with_Jimmy_St._Louis.mp3
Category:Health -- posted at: 10:50am CEST

When I was 11 years old, I face-planted snow sledding and gave myself two black eyes and a slight concussion. I remember being sleepy, dizzy, and struggling to concentrate for a few days. Luckily, I only whacked my head like that a couple times growing up, but some teenagers do it every day during sports practice.

What do contact sports do long term to our brains? At what age are we responsible enough to make a decision about putting our brains in harm's way? On this week’s podcast, author and PhD researcher, Julie Stamm shares her best plan for the future of brian-safe sports.

Listen & Learn

  • TBI vs. Chronic Traumatic Encephalopathy (CTE)
  • Age limits, contact limits, and best practices
  • How to shift a gladiator culture - and should we? 
  • Game changes suggestions
  • Gear upgrades / downgrades


Resources & Links:
Julie’s Website

ABOUT OUR GUEST 

Julie Stamm, PhD, is a clinical assistant professor at the University of Wisconsin-Madison and the author of the book, The Brain on Youth Sports. 

Nutritional Tip of the Week:

  • Collagen

Like the Show?

Direct download: LRS_482_-_Kids_Brains_on_Sports_with_Dr._Julie_Stamm.mp3
Category:Health -- posted at: 11:44am CEST

Millions of people experience traumatic brain injuries (TBI) each year, and an estimated 5-6% of those people experience long-term issues. If you break your arm, the path to recovery is pretty obvious and the fix is visible. But if you get in a car accident, hit your head, and two months later suffer from brain fog and vertigo, what do you do? How do you fix your brain once it’s been damaged?

Fortunately, there are evolving methodologies that can really help. On this week’s podcast, you’ll meet a Functional Neurology specialist who focuses on helping people reverse chronic symptoms.

Listen & Learn

  • Why the blood-brain barrier is so important and the risk of damaging it.
  • How TBI and concussion can happen even without head impact
  • What symptoms of chronic concussion might look and feel like
  • Balancing self-care and health care

Resources & Links:

Titus Chiu’s Site

ABOUT OUR GUEST

Dr. Titus Chiu is an author and speaker in the field of Functional Neurology who helps people struggling with Post-Concussion Syndrome and other chronic neurological conditions.

Nutritional Tip of the Week:

  • Why No Food Before Yoga

Like the Show?

 

Direct download: LRS_481_-_Save_Your_Brain_with_Titus_Chiu.mp3
Category:Health -- posted at: 4:31pm CEST

IQ Tests remain the best method (albeit flawed) to assess intelligence. More difficult to measure, but perhaps more interesting, is Emotional Intelligence (EQ). How does someone rank in terms of self-awareness, self-regulation, motivation, empathy, and relationship management. In a digitally driven, AI-enabled future, perhaps people with the highest emotional skills could be those who find the greatest success. 

A big part of personal development is learning to understand and accept who you are, unchanging, but also to identify those parts of you that are malleable and doing your best to self actualize. Our guest on this week’s show has dedicated his life and work to emotional intelligence research and training. 

Listen & Learn: 

  • How clinical EQ assessments work 
  • How emotional intelligence is crucial for workplace, family and social happiness 
  • Why it’s important to train (and learn) EQ skills 
  • The challenges of environments that reward IQ and squelch EQ 

ABOUT OUR GUEST
Marc Brackett is the author of, Permission to Feel, and the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. Marc consults regularly with corporations like Facebook, Microsoft, and Google on integrating emotional intelligence principles into employee training and product design.

Nutritional Tip of the Week:

  • Omega 3’s from Beef

Like the Show?

 

Direct download: LRS_480_-_How_to_Develop_Your_Emotional_Intelligence_with_Marc_Brackett.mp3
Category:Health -- posted at: 10:00am CEST

I wore a continuous blood glucose monitor for a month and learned that certain fruits (mangos in my case) sent my blood sugar soaring, and even more surprising, my 3 am glucose levels often dropped so low I was in hypoglycemic state. And here’s the kicker: those hypo nights always followed an elevated glycemic day. Weird. I’d never learn this without a CGM, and the dietary shifts were super easy to make and the changes were almost immediate.

Why does it matter? I was regularly waking up semi-delirious, sweating through the sheets, convinced I was having some kind of nighttime anxiety attack. Nope. It turns out I was just having a low blood sugar event, and that’s a lot easier to fix than a mental health issue. 

The most common “health trackers” we use are the mirror in the bathroom and our favorite pair of jeans that may (or may not) feel tight in the morning. For obvious reasons, we tend to pay most attention to health warning signs we can see, visually, but the good news is that it’s getting easier and easier to see inside our blood to learn how we’re doing in real time.

On this week’s podcast, you’ll meet Jody Stanislaw, a type I diabetic whose career is focused on blood glucose management. 

Listen and learn: 

  • Type I vs. type II diabetes - what’s the difference? 
  • Why A1C tests are so valuable for everyone
  • Why moderate carb, balanced fat and protein probably make sense for almost everyone
  • How glucose can go from healthy to toxic when the body gets too much

Resources and links:

Jody Stanislaw’s website

ABOUT OUR GUEST

Jody Stanislaw is a naturopathic doctor that focuses specifically on Type I diabetes. She’s the author of a book called, HUNGER: An Adventurous Journey of Finding Peace Within. 

Nutritional Tip of the Week:

  • Protein in the morning

Like the Show?

Direct download: LRS_479_-_Demystifying_Diabetes_with_Jody_Stanislaw.mp3
Category:Health -- posted at: 5:38pm CEST

The Gut Immune Connection
with Emeran Mayer

There are an estimated 100 trillion bacteria in your gut right now that weigh 2-3 lbs. If you were to spread them out, they would cover the surface of an entire tennis course. These include good bugs, bag bugs, and even some pathogens lurking in the corners.

Your microbiome is believed to influence not just digestion and absorption of nutrients, but also mood, hormones, neurotransmitters, and more. People often compare the microbiome to the soil on farmland, but we know much more about topsoil than we do our own gastrointestinal tracts. 

What should we eat to feed our good gut bacteria? How do you prevent gut dysbiosis? Can supplements help or hurt? On this week’s show, Dr. Emeran Mayer will expand our understanding of our internal world. 

Listen and learn:

  • Are probiotics really that harmful to your gut? 
  • What is the ideal diet for a healthy gut? 
  • Fiber, water, organics, and chemicals 

Resources and Links:

ABOUT OUR GUEST

Emeran A. Mayer is the executive director of the Oppenheimer Center for Stress and Resilience and the Co-director of the Digestive Diseases Research Center at UCLA. He is the author of more than 300 scientific publications and several books. His latest book is called, The Gut Immune Connection, is available now. 

Nutritional Tip of the Week:

  • Seaweed

Like the Show?

Direct download: LRS_478_-_The_Gut_Immune_Connection_with_Emeran_Mayer.mp3
Category:Health -- posted at: 12:22pm CEST

The Obesity Pandemic
Dr. Linda Anegawa 
----------
Hundreds of years ago, a portly belly was a sign of wealth. The royals ate and rank more than their fill while the serfs starved and toiled on the land. Today, not much has changed. Some of the wealthiest, most developed countries are plagued by weight gain and obesity, and the problem is quickly accelerating.

Pre-existing medication conditions were one of the biggest risk factors during the pandemic, but did you know that 69 percent of the U.S. population has at least one these risk factor? Their weight puts them at risk.

On this weeks’ podcast, Dr. LInda Anegawa shares her research and positive focus for a metabolically healthier future. 

Listen & learn:

  • Body positivity vs. celebrating sickness - can it go too far? 
  • Why you might consider getting a Coronary Calcium Scan and a Lipoprotein Fractionation test to better understand your risk factors
  • How a ketogenic diet can cause short term hormonal challenges
  • Why obesity is the #1 health threat for most people and the obvious area to focus on for the greatest impact
  • How to take agency for your own health 

Links & Resources

Dr. Anegawa’s website

ABOUT OUR GUEST

Linda Anegawa, MD physician-educator, writer, and consultant dedicated to the treatment of metabolic and weight-related disease. Dr. Anegawa speaks nationally on topics relating to the disease of obesity. She has received numerous teaching awards, including the Kaiser Foundation Most Outstanding Clinical Teaching award. She is the author of a book, Not Another Keto Book. 

Nutritional Tip of the Week:

  • GMO Corn

Like the Show?

Direct download: LRS_477_-_The_Obesity_Pandemic_w_Dr._Linda_Anegawa.mp3
Category:Health -- posted at: 10:39am CEST

Porn Addiction Pandemic 

by Joshua Shea
------------------
The book, Fifty Shades of Grey, is not just a bestseller, it’s one of the top 100 best sellers in history - and it’s not because it’s well written (it’s not). 13% of all websites are adult sites, and 30% of all data transferred online is x-rated.

Everyone likes to complain about the “big tech” influence of Facebook and Twitter, but we deliberately avoid the tube-sites that are responsible for nearly a third of all online activity.

Porn addiction is shrouded in so much guilt and shame so people often lose their jobs and their relationships as a result. On this week’s podcast, we’ll look at this issue head one, and explore some possible solutions.

Listen and learn: 

  • How abstinence / prohibition is impossible 
  • How the complexity of human sexuality manifest
  • Why the shame and guilt around p addiction make it harder to address
  • The need for open and honest dialogue with addicts and non-addicts alike

Links & Resources

Joshua Shea’s site

ABOUT OUR GUEST

Joshua Shea is an author and public speaker. As a recovering addict himself, he has a number of books you can find on Amazon or on his website.

Nutritional Tip of the Week:

  • MK4 VS. MK7 K2

Like the Show?

Direct download: LRS_476_-_Porn_Addiction_Pandemic_with_Joshua_Shea.mp3
Category:Health -- posted at: 11:21am CEST

How to Recover from Exercise
with Dr. Andy Galpin

---------------------------
Has this ever happened to you? You’re on a roll with a new exercise routine. You’re going to yoga or the gym every day. You feel stronger and energized, and maybe you even lose some weight.

Then you get injured.

You hurt your back. Or your knee. Or your shoulder. You miss a few days, take some pain Once you’ve fallen out of the routine, it feels impossible to start again.

One small injury suddenly can turn your active lifestyle into a sedentary one - and what do you do? Rest, ice, compress, elevate? Ibuprofen? What else? On this week’s podcast, we’ll explore recovery and pain relief with Dr. Andy Galpin.

Listen & learn:

  • Why it’s so hard for most of us to interpret research
  • The double-edged sword of siloed experts 
  • Rest, ice, compress, elevate? 
  • Ibuprofen? 

Links & Resources
Andy’s Website

ABOUT OUR GUEST
Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. A lifelong athlete, Andy played college football, competed in weightlifting, and Mix Martial Arts. His current focus is Sports Nutrition, Exercise Physiology, Designing Exercise Programs, Applied Strength and Conditioning. He’s the co-author of a book called, Unplugged.

Nutritional Tip of the Week:

  • How Much Salt

Like the Show?

Direct download: LRS_475_-_How_to_Recover_from_Exercise_with_Dr._Andy_Galpin.mp3
Category:Health -- posted at: 10:43am CEST

The Future of the Quantified Self Movement
with Dr. Michael Snyder
----------------
What if a $50 smart watch could give you early warning signs for illness, infection, and even disease? Prevention costs less and is more effective than just about any cure, but most of us don’t even manage to get an annual checkup at the doctor. This needs to change. On this week’s podcast, you’ll meet a leading researcher in the quantified self movement actively working to democratize data and personal health.

Listen & learn:

  • Genomics, proteomics, and omnics
  • What you can learn from elevated heart rate
  • The future of wearables
  • Big data for health - will it happen?

Links & Resources:

ABOUT OUR GUEST

Dr. Snyder received his Ph.D. at California Institute of Technology and carried out postdoctoral training at Stanford University. He is a leader in the field of functional genomics and proteomics,
and one of the major participants of the ENCODE project. He’s the author of the book: Genomics and Personalized Medicine: What Everyone Needs to Know.

 Nutritional Tip of the Week:

  • Melatonin

Like the Show?


How to Control Your Fear
with Dr. Amy Silver
---------------------------
Humans are hard-wired to fear anything that puts us in harm’s way. But what do you do when fear keeps you from taking the necessary risks toward achieving your goals?

Worried you might choose the wrong major in college? You probably will. Worried you’ll choose the wrong partner and get your heart broken? That will almost certainly happen. What if you start a new exercise routine and get an injury? Yup, that will likely happen too.

On this week’s podcast, psychologist, Amy Silver, will help you learn how to navigate the complexities of fear.   

Listen & Learn

  • How social anxiety has heighted since the pandemic
  • How to determine if fear is adaptive or debilitating
  • Nature vs. nurture - where does fear come from?  

Resources & Links:
Dr. Amy Silver’s Website

ABOUT OUR GUEST
Amy is a Clinical Psychologist and has published in dozens of journals and magazines. She is the author of Conversations Create Growth, Brace for Impact, and her newest book, The Loudest Guest: How to control your fear.

 Nutritional Tip of the Week:

  • Raw Eggs

Got Questions?

Like the Show?

Direct download: LRS_473_-_How_to_Control_Your_Fear_with_Dr._Amy_Silver.mp3
Category:Health -- posted at: 6:13pm CEST

An Introduction to Mindfulness
Dr. Shauna Shapiro
-----------
Where were you when you learned that U.S. president #45 was elected? Do you remember the day when Kobe Bryant’s helicopter crashed?

How about your birthday three years ago - do you remember that one? What about your significant other’s birthday last year?

We often get caught up in the lives and events of other people more than our own, and while it’s easy to blame smartphones, this tendency for distraction predates the internet. Humans are distracted by nature which is why mindful focus is so highly-revered and sought after. On this week’s podcast, psychologist, Shauna Shapiro, will help you get started with practice. 

Listen & Learn

  • Why intention, attention, and attitude define a mindful state
  • How most people are distracted 47% of the time 
  • How to be non-judgmentally present 
  • The importance of self-compassion 

Links & Resources:
Dr. Shapiro’s Website

ABOUT OUR GUEST

Dr. Shauna Shapiro is an author, clinical psychologist and an expert in mindfulness. She is a professor at Santa Clara University and has published over 150 papers and three books on mindfulness. She has a TEDx Talk called, The Power of Mindfulness.
Her newest book is called, Good Morning I Love You.

 Nutritional Tip of the Week:

  • What time to Exercise

Got Questions?

Like the Show?

Direct download: LRS_472_-_An_Introduction_to_Mindfulness_with_Dr._Shauna_Shapiro.mp3
Category:Health -- posted at: 3:38pm CEST

Brain Health Matters
Dr. Dale Bredesen 
-------------
The FDA approved a new Alzheimer’s drug, Aduhelm, and it’s estimated to cost medicare $57 billion per year. In the wake of the approval, three FDA advisory panel members resigned and medical professionals, patients, and taxpayers are understably worried.

That’s a boatload of cash. Does it even work?

My guest on this week’s podcast believes that the approval occurred simply because neurodegenerative diseases are such a huge issue with so few effective treatments. Perhaps the review board felt they needed to green light something? 


In case you didn’t know, neurodegenerative diseases are the third leading cause of death worldwide, but unless it’s a Hollywood actor or professional athlete that is ill, almost no one talks about brain health.  

Listen & Learn:  

  • Why amyloid plaque is not all bad, and can even be neuroprotective 
  • Why mild cognitive impairment (MCI) is not mild at all 
  • How the “slow reaper” of neurodegenerative diseases makes them easy to overlook  
  • Insulin sensitivity, mild ketosis, fiber and fat for brain health 

Links & Resources

ABOUT OUR GUEST

Dr. Bredesen is an expert in neurodegenerative diseases. He held faculty positions at UCSF, UCLA and the University of California, San Diego. He directed the Program on Aging at the Burnham Institute. He was the founding president/CEO of the Buck Institute. He’s the best-selling author of The End of Alzheimer's.


Nutritional Tip of the Week:

  • Pesticides

Got Questions?

Like the Show?

Direct download: LRS_471_-_Brain_Health_Matters_with_Dr._Dale_Bredesen.mp3
Category:Health -- posted at: 10:46am CEST

Meditation & Neurofeedback
with Ariel Garten
--------------------
You’re probably tried meditation apps, but have you tried measuring your brain wave states during your meditation practice? Meditation informed by real-time neurofeedback is now possible, and if you’re a numbers person, it might be just what you need to “see” your results and remain motivated to keep going. On this week’s show, we’ll explore brain tech and mind-body practices. 

Listen and learn:

  • How EEG can measure meditation 
  • How to best use neurofeedback during meditation 
  • Gamification and quantification of mind-body practices

Links & Resources:

ABOUT OUR GUEST

Ariel is a neuroscientist, former psycho-therapist, former fashion designer, and

the co- founder of the neurofeedback assisted meditation headband, Muse.

 Nutritional Tip of the Week:

  • Fermented Foods

Got Questions?

Like the Show?

Direct download: LRS_470_-_Meditation__Neurofeedback_with_Ariel_Garten.mp3
Category:Health -- posted at: 5:05pm CEST

Dangers Modern Medicine
with Dr. Robert Pearl
--------------------

How much would you spend to feel healthy and energized? If you were truly sick, you’d probably spend everything you had to feel well again. The USA currently spends about 20% of GDP on healthcare, and if that meant we were all glowing with health and living our best lives, the price would be a bargain. But that’s not what’s happening.

Our reactive healthcare system offers the most expensive, worst-performance outcomes of any system in the world. It’s bad for doctors, patients, and the economy. I’m not in any way qualified to offer solutions to this medical-industrial complex, but my guest on this week’s show is. Meet Dr. Robert Pearl, medical doctor and former HMO executive.  

Listen & Learn

  • How individual incentives are messed up in the medical system
  • Why primary care physicians outperform specialists in terms of absolute impact 
  • Why culture and the system are to blame, no one person
  • Countries and cultures to model 

Links & Resources
Robert’s Books & Site

ABOUT OUR GUEST
Dr. Robert Pearl is the former CEO of The Permanente Medical Group (1999-2017). He was named one of Modern Healthcare’s 50 most influential physician leaders. He serves as a clinical professor of plastic surgery at Stanford University School of Medicine and is on the faculty of the Stanford Graduate School of Business. He is the author of two books, his latest: UnCaring: How the Culture of Medicine Kills Doctors & Patients.

Nutritional Tip of the Week

  • BCAA

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_468_-_Dangers_Modern_Medicine_with_Dr._Robert_Pearl.mp3
Category:Health -- posted at: 11:00am CEST

Sleep it Off
with Stella Loichot
----

If you sleep badly, it can create a metabolic storm that leads to elevated stress hormones, food cravings, and increased fat storage. Poor sleep makes it very difficult to manage your weight over time. On this week’s podcast, we’ll talk about the role of sleep in the size of your waistline.

Listen & Learn

  • How poor sleep can lead to weight gain 
  • Why daytime physical and mental activity can improve sleep
  • When to track and when to stop
  • Common missteps with caffeine and alcohol 
  • How to ease your way into change 

Links & Resources

Stella’s Website

Sleep & Metabolic Problems (research)

ABOUT OUR GUEST
Stella Lichot is Certified by the National Board for Health and Wellness Coaching (NBHWC) and trained in Behavioral Change, Motivational Interviewing, Weight Management and Diabetes Prevention Coaching. She is the author of the book, Sleep it Off. 

Nutritional Tip of the Week

  • Eating Local

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_467_-_Sleep_it_Off_with_Stella_Loichotmp3.mp3
Category:Health -- posted at: 11:00am CEST

Improve Your Posture
with Matt Hsu
--------------------
Do you have a hunchback? Have high heeled shoes led to shortened hip flexors? Postural imbalances can sneak up on you in a matter of months as your body rearranges itself to new stresses and movement patterns. That’s the bad news. The good news is you can often reverse and correct your posture with self care. My guest on this week’s show will help you get started. 

Listen & Learn: 

  • Why everyone needs to train strength

  • Start small, start slow, start now

  • 4x per week, 20 minutes per session

  • Passive therapy vs. self care

Links & Resources
Upright Health 

ABOUT OUR GUEST
NASM Corrective Exercise Specialist, ACE Orthopedic Exercise Specialist, Graduate of Egoscue Univs Angelesersity Posture Alignment Specialist Program, Graduate of the Dr. Ida Rolf Institute, B.A. University of California Lo

Nutritional Tip of the Week

  • Incomplete Protein

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_466_-_Improve_Your_Posture_with_Matt_Hsu.mp3
Category:Health -- posted at: 4:37pm CEST

Does Yoga Work for Weight Loss?
with Lucas Rockwood

Does yoga actually help with weight loss? Does it burn more calories than running or gym workouts? Summer is here, and I’ve been getting loads of weight loss questions. We’ve covered food and nutrition extensively, so this week we’ll deep dive into the mind-body effects of physical yoga practices for weight loss.

Listen & Learn: 

  • How yoga works: hormones, sustainability, community
  • Success stories 
  • What the published research shows
  • Best practices for you

Links & Resources

ABOUT THE HOST
Lucas Rockwood is an internationally-renowned yoga teacher, trainer, TEDx speaker, corporate trainer, podcaster, and serial entrepreneur. YOGABODY & Yoga Teachers College Founder.

Nutritional Tip of the Week

  • Matcha Tea Weight Loss

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_465_-_Does_Yoga_Work_for_Weight_Loss_with_Lucas_Rockwood.mp3
Category:Health -- posted at: 10:59am CEST

Self-Care for Pain & Injuries 

with Dr. Dan Ginader 
--------
Have you ever gotten obsessed with a new diet or exercise routine? Enthusiasm is rare, so when you’re feeling it, you naturally want to go all in. But if your zero-to-hero journey is rushed, as it often is, you can end up with busted knees, a herniated disc, or plantar fasciitis.

My first two years as a yoga student, I was on-and-off injured constantly. I went to sports therapists, chiropractors, and massage therapists trying to find someone to fix me.

A good therapist can be life-changing, but at the end of the day, you and your body have to work together to heal. On this week’s podcast, you’ll meet a physical therapist who will help you rethink pain and injury.  

Listen & Learn 

  • How to incorporate your healing routine in your pre-existing exercise routine 
  • Why consistent follow through is crucial for results
  • To scan or not to scan (MRI?)
  • The leading cause of injury (and how to prevent it) 
  • How to determine whether your high risk sport is worth it or not

ABOUT OUR GUEST
Dan Ginader is a physical therapist in Indianapolis. He’s a former Division 1 baseball player and he works with athletes as well as everyday people to manage pain and rehab from injuries. 

Nutritional Tip of the Week:

  • Chocolate Protein Powder

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_464_-_Self-Care_for_Pain__Injuries_with_Dr._Dan_Ginader.mp3
Category:Health -- posted at: 11:23am CEST

Magnesium, a Love Story
with Dr. Carolyn Dean
-----------------
Magnesium is a favorite among yoga students due to its crucial role in nervous system health and as a muscle relaxant. Magnesium is everywhere, but oddly, many people are still lacking in their daily diets. On this week’s podcast, we’ll unpack the myriad of health benefits magnesium provides.

Magnesium is a central atom in the chlorophyll molecule, an essential part of the process of photosynthesis.

Listen & Learn: 

  • How magnesium is present in every single cell in you4 body
  • How it’s crucial for both nervous system and muscle relaxant
  • How to eat, supplement or soak in it 

Links & Resources

Carolyn’s website

ABOUT OUR GUEST
Dr. Carolyn Dean is a medical doctor and naturopath. She’s the author of over 35 books including best seller The Magnesium Miracle along with IBS for Dummies, Hormone Balance, Death by Modern Medicine, and 110 Kindle books.

Nutritional Tip of the Week

  • What time to eat?

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_463_-_Magnesium_a_Love_Story_with_Dr._Carolyn_Dean.mp3
Category:Health -- posted at: 1:04pm CEST

The Power of Dreams
with Charlie Morley

-------------------

Did you know that you have four-to-six dream cycles per night totaling about two hours? If you’re like me, you almost never remember your dreams - and certainly not two hours worth.

But does it matter? Are they important?

Yes, dreaming is adaptive. Just as your body recovers while you sleep, your brain uses dream states to consolidate memory, learn from experiences, and process emotions. If we can all agree that it’s beneficial to be mindful during your waking states, it’s reasonable to assume that a mindful dream practice should serve us as well. On this week’s podcast, we’ll deep dive into the importance of dreaming.

Listen & Learn: 

  • Why nightmare’s are a good sign 
  • How sleep hacks have limited efficacy for real trauma
  • How pre-bed breathing can induce healthy sleep and dreams
  • Why dream’s meanings are individual but their benefits are universal

Links & Resources

CharlieMorley.com

ABOUT OUR GUEST
Charlie Morley is an author and expert on Lucid Dreaming. He’s written a number of books including Lucid Dreaming Made Easy and Dream of Awakening among others.  

Nutritional Tip of the Week

  • Too Much Water?

Got Questions?

Like the Show?

Leave us a Review on iTunes

Direct download: LRS_462_-_The_Power_of_Dreams_with_Charlie_Morley.mp3
Category:Health -- posted at: 10:33am CEST

Rethinking Physical Pain
with Aaron Kubal 
-------------
Have you ever experienced chronic back or knee pain? An estimated 80% of people have a major pain episode at some point in their lives, and it often leads to downstream mental and physical health problems.

But what if pain were a protective mechanism?

What if pain was your body’s way of telling you when you need to back off, be careful, move differently? On this week’s podcast, we’ll rethink pain from the ground up with special guest, Aaron Kubal.

Listen & Learn: 

  • The risk vs. reward of spinal scans
  • How to forget about finding a “healer”
  • Why it’s important to take an evidence-based approach
  • How to take advantage of the placebo effect without getting taken advantage of     

Links & Resources:

Aaron’s Website

ABOUT OUR GUEST
Aaron Kubal is a board-certified chiropractor who focused on rehabilitation and chronic pain. 

Nutritional Tip of the Week

  • Lemonade Diet

Got Questions?

Like the Show?

Direct download: LRS_460_-_Rethinking_Physical_Pain_with_Aaron_Kubal.mp3
Category:Health -- posted at: 3:33pm CEST

Tendencies, Habits & Change
with Gretchen Rubin

----------------------------
Every few months a new productivity book hits the shelves, and of course, I read it. I’m a sucker for personal growth hacks. Do I need to fix my morning routine? What about a gratitude journal? Should I drink lemon water or celery juice in the morning? I joke that I’m a walking cliche - but that doesn’t change my behavior.

The reality is that personal growth is, well, personal. What works for me might not work for you. Your organizational system, your calendar or filing system that changed your life might do nothing to help me get things done. One this week’s podcast, you’ll meet returning guest and ultra-practical self help author, Gretchen Rubin. 

Listen & Learn: 

  • What you can learn about envy
  • Intrinsic vs. extrinsic motivation 
  • How to figure out what you really want
  • Thoughts on work, life, family, and friend balance 

  
Links & Resources:

Gretchen Rubin’s Site

ABOUT OUR GUEST

Gretchen is a speaker, podcasterm, and the author of The Happiness Project, Happier at Home, Better Than Before, The Four Tendencies, and Outer Order, Inner Calm.


Nutritional Tip of the Week

  • Canned and frozen foods

Got Questions?

Like the Show?

 

Direct download: LRS_458_-_Tendencies_Habits__Change_with_Gretchen_Rubin.mp3
Category:Health -- posted at: 11:32am CEST

Hope is a Verb
with Amy Downs

-------------

Amy was buried under the rubble of the Oklahoma City Federal Building during the 1995 attack. Fully conscious but completely incapacitated, she waited nearly an hour before her rescue. In her own words, her life flashed before her eyes complete with doubt, regret and fear.

The trauma of everyday life is unavoidable, but this was another type of experience altogether. Half her team lost their lives, she spent over a week in the hospital, and has spent all these years since that tragedy rebuilding her own life and her community. From trauma to triumph.

Listen & Learn: 

  • How Amy lost over 200lbs  
  • The power of community for health and wellness 
  • Why it’s important to simply start moving forward, right now 
  • How to create a future focus

Links & Resources
Amy’s Website

ABOUT OUR GUEST

Amy Downs is CEO of Allegiance Credit Union in Oklahoma City, which lost more than half of its employees in the Oklahoma City bombing in 1995.  In the years since the bombing, Amy became a mother, lost 200 pounds, competed in an Ironman Triathlon, obtained her MBA and became CEO of the same credit union that was bombed. She’s the author of a new book, Hope is Verb.

Nutritional Tip of the Week

  • Carb Counting

Got Questions?

Like the Show?

 

Direct download: LRS_457_-_Hope_is_a_Verb_with_Amy_Downs.mp3
Category:Health -- posted at: 4:20pm CEST

Dynamic Neuromuscular Stabilization
Michael Rintala, D.C

Have back pain? If you ask a yoga teacher, they will give you three stretches. If you go to a physiotherapist, they will give you three Bosu Ball exercises, and if you go to a personal trainer, they will give you three resistance workouts.

So who is right? They all are.

To heal a joint, you need to take a systems approach, and in almost all cases, there are multiple areas to address. Your path to healing is usually more complicated and longer than you anticipated, but the good news is that you can often find your way back to health.

Listen & Learn

  • Why childlike movements (roll, crawl, squat, walk) can help you heal 
  • How long it will take to heal chronic pain
  • The role of breathing and the diaphragm muscle specifically 
  • Why a whole-person approach is crucial 
  • Why MRI / CT scans are not be a life sentence for pain 

Links & Resources

Dr. Rintala’s Site

ABOUT OUR GUEST
Dr. Rintala is a chiropractor specializing in sports medicine and rehabilitation. He is a member of the PGA Tour Sports Medicine Team. He is also an International Instructor for the Prague School of Rehabilitation on courses in: Dynamic Neuromuscular Stabilization.

Nutritional Tip of the Week

  • Vitamin A - Which Brand?

Got Questions?

Like the Show?

Direct download: LRS_456_-_Dynamic_Neuromuscular_Stabilization_with_Michael_Rintala.mp3
Category:Health -- posted at: 11:24am CEST

Healing Trauma, Sexuality & Boundaries

with Kimberly Johnson
--------

Past traumas often haunt us emotionally and sometimes even manifest as physical pain or illnesses. Acute childhood trauma, for example, has been correlated with everything from premature births to obesity, debunking any delineation between mind and body. Your thoughts and feelings don’t just feel real, they are real.

So when you suffer major pain, how do you move on? How do you resolve it, integrate, and continue forward? My guest on this week’s show has some strategies. 

Listen & Learn: 

  • How the rate and scale of events greatly increases trauma
  • Whether to choose to speak or remain silent about your struggles 
  • The victims need a voice and power, but what becomes of the perpetrators? 
  • Navigating the impossible dynamic of male and female relationships

Links & Resources

ABOUT OUR GUEST

Kimberly Johnson is a doula, Sexological Bodyworker, Somatic Experiencing practitioner, postpartum care advocate and mother. She’s the author of the book, The Fourth Trimester and the new book, Call of the Wild. 

Nutritional Tip of the Week

  • Veganism

Got Questions?

Like the Show?

Direct download: LRS_455_-_Healing_Trauma_Sexuality__Boundaries_with_Kimberly_Johnson.mp3
Category:Health -- posted at: 12:00pm CEST

Proactive Personal Health Care
with Dr. Doug Pucci
-----------

I went to the doctor to get routine blood work and was sent home with a prescription for benzodiazepines. I specifically said I didn’t want to take anything, but the doctor insisted that if I wasn’t sleeping well, and the smart thing to do was to medicate.

How does this happen? Why does this happen? And how can you be sure it doesn’t happen to you? The only person who can be in charge of your health is you, so you have to be proactive, but figuring out how to start can be difficult. My guest on this week’s show will help you reclaiming agency of your health 

Listen & Learn: 

  • Why most standard blood test are useless
  • How diet and lifestyle changes are often the best place to start
  • How to think and plan long term for your health
  • How to take charge of your own health 

Links & Resources

Doug’s website

ABOUT OUR GUEST

Dr. Doug Pucci is a chiropractor and functional medicine practitioner, He won The Best Of 2020 Awards for Functional Medicine in Oradell, NJ, and entry into Trademark Publications’  Top Doctors of America, Who’s Who Directory – Honors Edition.

Nutritional Tip of the Week

  • Green Tea Weight Loss

Got Questions?

Like the Show?

Direct download: LRS_454_-_Proactive_Personal_Health_Care_with_Dr._Doug_Pucci.mp3
Category:Health -- posted at: 12:30pm CEST

Surviving the Mental Health Pandemic
with Guy Winch

----------------------

Suicide ideation is rampant among youth, divorce rates are skyrocketing, and the state of mental health, on a global scale, has never been worse. There have always been times of uncertainty and loss, but what makes our current challenge different is the compounding effects of loneliness. Without our tribe, we are weak.

On this week’s show, you’ll meet a prominent psychologist who shares his best ideas for navigating these challenging times. 

Listen & Learn

  • Why loneliness is huge global health crisis
  • How to approach mental health as a newbie
  • How social media plus social isolation are a recipe for disaster 

Links & Resources

Guy’s Website 

Our Guest

Dr. Guy Winch is a psychologist, author, podcaster and speaker. He is the author of  Emotional First Aid, Fix a Broken Heart, The Squeaky Wheel.

Nutritional Tip of the Week:

  • White vs Wheat Bread

Got Questions?

Like the Show?

 

Direct download: LRS_453_-_Surviving_the_Mental_Health_Pandemic_with_Guy_Winch.mp3
Category:Health -- posted at: 10:48am CEST

How to Find Your Purpose
with Ashley Stahl
-----------------

Kyle invested his life savings into a health resort overlooking the sea. I told him it was a terrible idea, and I was wrong. Right up until the pandemic hit, he was doing great and living his dream life. But this year, he’ll most-likely go bankrupt. Arthur is the sole owner of an iconic NYC restaurant, open since 1997. It’ll most-likely close its door for good in 2021. Marta worked as a front-end designer in a fast-paced travel tech company here in Barcelona. She got laid off along with 1,000 others in May of 2020 and is considering leaving the country.

For billions of people, the past year has completely changed our work lives. Many of us have to pivot or even completely reinvent our professional careers. That’s terrifying, and my guest on this week’s show is a career coach who can help you navigate these uncertain waters. 

Listen & Learn

  • Why passion is overrated
  • How to find your core skill set, your true value
  • How to ask yourself the hardest questions, including the ones you’ve been avoiding
  • How to embrace change 

Links & Resources

ABOUT OUR GUEST
Ashley Stahl is a career coach, speaker, and an author. She’s been featured in The Wall Street Journal, CBS, SELF, Washington Post, Chicago Tribune among others. She’s the author of a new book called, You Turn. 

Nutritional Tip of the Week:

  • Salad vs Soup

Got Questions?

Like the Show?

Direct download: LRS_452_-_How_to_Find_Your_Purpose_with_Ashley_Stahl.mp3
Category:Health -- posted at: 11:09am CEST

Breakup Bootcamp 

with Amy Chan
---------------------------
What is love? If you ask 100 people, you’ll get 100 different answers; and yet here we are, desperately needing love all the time. It shouldn’t be a big surprise, relationships don’t always work out. Everyone has a breakup story, and whether you’re 16 or 60, the pain and emotional spinout is pretty much the same. My guest on this week’s show helps coach people through a transition to a positive future. 

Listen & Learn

  • Why you need at least 60 no-contact days
  • How to focus on the future, not the base
  • How to avoid trauma bonding with others
  • Finding peace with yourself first and foremost 

Links & Resources

ABOUT OUR GUEST

Amy is the Founder of Renew. She is a relationship columnist and Editor-in-Chief of Heart Hackers Club, and the other of the book, Breakup Bootcamp: The Science of Rewiring Your Heart.

Nutritional Tip of the Week

  • Food Before Bed

Got Questions?

Like the Show?

Direct download: LRS_451_-_Breakup_Bootcamp_with_Amy_Chan.mp3
Category:Health -- posted at: 10:47am CEST

Healthy Skin as You Age
with Dr. Shadi Kourosh
---------------------------
“You look old, Dad,” my nine year old told me. He was teasing me, of course, but it’s true. I have less hair, more wrinkles, and thinner skin than I did when he was born. I didn’t start wearing sunscreen until the age of 35, and I certainly regret it.

Father time is cruel, and he’s coming for all of us.

While we all have more meaningful things to worry about than our aging skin, I still do worry that I’ll be raisin-faced in my 70s. So let’s talk about it. This week, I’ll introduce you to Havard professor and dermatologist, Dr. Shadi Kourosh, who will share with us her best tips for slowing down time.

Listen & Learn:  

  • Why Vitamin A is the secret ingredient in many oral and topical skincare creams

  • What is clinically proven and what is just hype

  • How to choose your dermatologist carefully

  • Sun damage dangers  

  • The importance of food and lifestyle for skincare 

Links & Resources:

ABOUT OUR GUEST
Shadi Kourosh MD, is a board certified dermatologist and Assistant Professor of Dermatology at Harvard Medical School. She has an iphone app called, Skin Advocate, that connects patients with patient advocacy organizations for their skin conditions.

Nutritional Tip of the Week:

  • Body Composition

Got Questions?

Like the Show?

 

Direct download: 449_-_Healthy_Skin_as_You_Age_with_Dr._Shadi_Kourosh.mp3
Category:Health -- posted at: 1:43pm CEST

Turn Adversity into Advantage

with Doug Bopst

---------------

“I took the deal… and the last thing I did was snort a few hundred milligrams of oxy,” says Doug. This was right before he started a 90-day stint in jail where he was forced to sober up in a hurry. His cellmate was a fitness fanatic and Doug’s unofficial trainer on his path to recovery. Despite all the odds, Doug left prison in better shape than he went in. Today, Doug is clean and sober and is an author, fitness trainer, and speaker. 

Listen & Learn: 

  • How hitting rock bottom can be a great gift
  • Why there is not quick-fix to a long-standing problem
  • How to surrender to the process of change  
  • Finding fitness at any age

Links & Resources:

ABOUT OUR GUEST

Doug Bopst is an award-winning personal trainer, author, speaker and business owner. He is a former felon and drug addict, and the author of From Felony to Fitness to Free and the Heart of Recovery.

 Nutritional Tip of the Week:

  • Game Changers Film

Got Questions?

Like the Show?

Direct download: 448_-_Turn_Adversity_into_Advantage_with_Doug_Bopst.mp3
Category:Health -- posted at: 10:23am CEST

Psychological Flexibility

with Steven Hayes, PhD
-------------------------
The rate of change has accelerated 2-5x in the past year. The job change you were thinking about someday is now your top priority today. Your relationship doubt has flipped into a full blown crisis. Entire governments and industries have been turned on their heads. How are you doing?

The ability to ride the wave of change is something Steven Hayes refers to as Psychological flexibility, and just as we should all be working on our physical health, our mental health needs constant workouts too. 

Listen & Learn: 

  • Why mental health labels can quickly paralyze you
  • How your past head trash can implode your current relationships
  • How to accept and commit as part of your mental health regime

Links & Resources

ABOUT OUR GUEST

Dr. Steven Hayes is the author of 44 books including, A Liberated Mind: How to Pivot Toward What Matters. He’s published nearly 600 scientific articles and his work focuses on understanding language and cognition to alleviate suffering. 

 Nutritional Tip of the Week:

  • Are Eggs Ok

Got Questions?

Like the Show?

 

Direct download: 447_-_Psychological_Flexibility_with_Steven_Hayes_PhD.mp3
Category:Health -- posted at: 3:14pm CEST

Thoughts on the End of Life
with Charles Garfield
---------
Death and loss are inevitable, nobody was prepared for this. COVID-19 has taken the lives of millions of people around the world, mostly older people, the wisdom class. On a local level, we all feel it; but from a global perspective, it’s very hard to begin to fathom so much loss in such a short period of time. How do we process this? Where to begin? On this week’s show, we’ll explore the “wisdom years” of life, end of life, and death. 

Listen & Learn: 

  • Why you should write a forgiveness letter to yourself
  • The importance of older generations 
  • The necessity of mourning 
  • Virtual vs. in-person funerals 

Links & Resources

ABOUT OUR GUEST

Dr. Charles Garfield is a psychologist, professor and lecturer, and the author of thirteen books including Our Wisdom Years and Life's Last Gift: Giving and Receiving Peace During the Dying Time. He has been recognized internationally as the founder of Shanti Project, a widely acclaimed AIDS and cancer service organization. 

 Nutritional Tip of the Week:

  • Allergic Mystery

Got Questions?

Like the Show?

Direct download: 446_-_Thoughts_on_the_End_of_Life_with_Charles_Garfield.mp3
Category:Health -- posted at: 10:32am CEST

Get to Know Your Testosterone
by Dr. Tracy Gapin

-----------

Testosterone levels in modern men are lower than any time in recorded history. This causes low libido, low energy, and a lack of lean muscle; but low T can also decrease your motivation, your concentration, and even your mental health.

So where has all the testosterone gone?

Diet and lifestyle are huge factors, of course, but most people are completely unaware of the endocrine disruptors that have crept their way into our food, water, and homes. Everything from your shampoo to your takeaway coffee cup contributes to the hormonal dysregulation of our population. Left unchecked, many men lose their lust for life, in all senses, decades too soon.

On this week’s podcast, you’ll meet a medical doctor who is passionate about educating men and helping them navigate the hormonal minefield of our modern world.  

Listen & Learn: 

  • Why free testosterone is even more important than total testosterone
  • How to understand medical reference ranges
  • Self-assessment tricks for thinking about your own hormones 
  • Xenoestrogens, phytoestrogens, and other disruptor landmines 


Links & Resources:


ABOUT OUR GUEST
Dr. Gapin is board certified by the American Board of Urology and is a Fellow of the American College of Surgeons. He is the author of, Male 2.0, a guide to the optimization of a man’s health and vitality.

Nutritional Tip of the Week:

  • Rapeseed Oil

Got Questions?

Like the Show?

Direct download: 445_-_Get_to_Know_Your_Testosterone_with_Dr._Tracy_Gapin.mp3
Category:Health -- posted at: 3:01pm CEST

In Search of Mastery 

with Michael Gervais

-----------

What does it mean to self actualize? To become your personal best at whatever it is you do?

For most of us, these questions conjure up images such as a finish line, a retirement, an award, or a specific bank balance. Most of us equate mastery with goal achievement, but ironically, those who have achieved real masterly tend to be laser focused on the process and the practice, not the outcome. On this week’s podcast, you’ll meet a high performance psychologist who shares his mental model for traversing this path of personal greatness.

Listen & Learn:

  • How purpose, principles and vision can guide you
  • Why fulfilled lives usually involve grappling with life’s biggest questions 
  • Mastery of self vs. mastery of craft
  • The hero trap


Links & Resources: 

ABOUT OUR GUEST

Michael is a high performance psychologist. He is the co-founder of Compete to Create, a digital platform to helpS people become their best through mindset training. He works with professional athletes and CEOs.

Nutritional Tip of the Week:

  • Old Spices

Got Questions?

Like the Show?

Direct download: 444_-_In_Search_of_Mastery_with_Michael_Gervais.mp3
Category:Health -- posted at: 10:20am CEST

Get To Know Your Genes
with Dr. Yael Joffe
-------
Have you done a DNA test to discover your true ancestry? Tens of millions of people give up their genetic information in exchange for a fun pie graph that attempts to detail their ethnicity.

It’s not too expensive, and it’s fun to learn - so why not?

If you’re concerned about personal privacy, there is real cause for concern. The data Facebook or Google have on you pales in comparison to your DNA data. Your favorite online videos and political preferences might change with time, but who you are, from a genetic perspective, is forever. Private companies are stockpiling genetic data, and in some cases, sharing it with both public agencies like the FBI and private pharmaceutical companies. On this week’s podcast, we’ll explore genetics, epigenetics, testing, and what all this data means. 

Listen & Learn: 

  • Why you and I are 99.9% similar, and how we share 50% of our DNA with a banana
  • Nature vs. nurture from a genetic perspective
  • The future of DNA test, tracking, and tracing
  • Why data means nothing without interpretation and education 

Links & Resources

ABOUT OUR GUEST

Yael Joffe is a dietitian with a PhD from the University of Cape Town where she explored the genetics and nutrition of obesity in South African women. She is the co-author of three books, It’s not just your Genes, The SNP Journal, and Genes To Plate. She is the founder of 3X4 Genetics.

Nutritional Tip of the Week:

  • Juice Fasting

Got Questions?

Like the Show?

Direct download: 443_-_Get_To_Know_Your_Genes_with_Dr_Yael_Joffe.mp3
Category:Health -- posted at: 1:05pm CEST

Fantastic Fungi 

with Eugenia Bone

----------------------

It’s mushroom season in Cataluña, so the markets are filled with orange, white, and even jet black “setas” that are almost all wild harvested. They're delicious and packed with a unique micronutrient profile that is great for your immune system. On this week's show, you´ll meet a mycophagist, writer, and teacher on all things fungi.

Did you know… 

  • A single Portabella mushroom can contain more potassium than a banana
  • Fungi are believed to cover the earth’s surface before the first trees
  • A 2,400 year old fungus in Oregon is believed to be the largest organism in the world covering 2,200 acres (8.9 km2?
  • Psychedelic mushrooms, including microdoses, have shown efficacy for for depression, PTSD, and other mental health challenges

LInks & Resources

ABOUT OUR GUEST

Eugenia’s work has appeared in The New York Times, The Wall Street Journal, Saveur, Food & Wine, Gourmet, and The National Lampoon. She is the author of six books including her most recent award-winning Fantastic Fungi.

Nutritional Tip of the Week:

  • How to Not Gain Weight - Holidays

Got Questions?

Like the Show?

Direct download: 442_-_Fantastic_Fungi_with_Eugenia_Bone.mp3
Category:Health -- posted at: 4:44pm CEST

Happy Pessimist
with Mattias Lundberg

---------

Has your life been turned upside down in 2020? How are you feeling? Positive thinking and optimism are often considered one and the same, but you can be simultaneously positive and pessimistic - and it might be the smartest way to plan for 2021. You can gameplay the worst case scenario with a smile, prepare for the worst, and set yourself up to be pleasantly surprised.

On this week’s podcast, you’ll meet a psychologist and author whose work focuses on the possessive,  productive value of pessimism in certain situations. 

Listen & Learn:   

  • How negative thinking can help you with preparedness
  • When optimism is becomes avoidance 
  • Adaptive vs. non-adaptive responses   
  • How to be positive but pessimistic at the same time

Links & Resources: 

ABOUT OUR GUEST

Mattias Lundberg is a Licensed Psychologist and an Associate Professor of Psychology at the Department of Psychology at Umeå University. He is also an author and has published eight books. Mattias is known for his ability to explain complex psychological questions in an easy and often entertaining way. 

Nutritional Tip of the Week:

  • No Added Sugar Chocolate

Got Questions?

Like the Show?

Direct download: 441_-_Happy_Pessimist_with_Mattias_Lundberg.mp3
Category:Health -- posted at: 12:36pm CEST

Overcome Fear  

with Kristen Ulmer

Extreme skiing is defined by an ever-present risk of death. It’s a sport that demands a deep relationship and acceptance of fear. An avalanche can bury you, a deadly fall down a sheer rock wall is just one wrong turn away, and there are times when the only chance of survival is from an emergency airlift to safety.

Why would you do this? 

The answer is, “I wouldn’t do it!” But my guest on this week’s podcast used her extensive experience in the world of extreme sports to learn to harness fear and develop a system for teaching this to others. Whether you’re scared of public speaking or simply too nervous to ask that guy or girl for their number, Kristen Ulmer’s approach to fear is unique and effective. 

Listen & Learn:

  • Step 1: acknowledge fear as normal and natural
  • Step 2: touch your body where you feel the fear bubbling up
  • Step 3: let go for resistance to fear
  • Suffering = discomfort x resistance 
  • How to achieve a flow  state 
  • Understanding the lure of extreme sports

Links & Resources

ABOUT OUR GUEST

Kristen Ulmer is a fear and anxiety expert who draws from her experience with extreme skiing, studies of Zen, professional facilitation with 1000s of clients. She is the author of, The Art of Fear; Why Conquering Fear Won’t Work and What to Do Instead. Kristen’s work has also been featured in such media as NPR, The Wall Street Journal, Forbes, USA Today, The Megyn Kelly Show, The Robb Report, and Tim Ferriss’s Tribe of Mentors.

Nutritional Tip of the Week:

  • Cannot Digest Nuts

Got Questions?

Like the Show?

Direct download: 440_-_Overcome_Fear_with_Kristen_Ulmer.mp3
Category:Health -- posted at: 11:20am CEST

Mindfulness a Solution for Addiction?
Dr. Jud Brewer 

------
If we define addiction as continued behavior despite adverse consequences, we all have cause for concern. Perhaps you’re up so late watching Netflix that you make a mistake at work that costs you your job; maybe your pornography compulsion blocks real intimacy with your partner and derails your marriage; or maybe your online gambling leaves you with maxed out credit cards.

It all sounds ridiculous until you focus the lens on your own life, open up your definition of what addiction means, and immediately discover that you too have maladaptive behaviors that might warrant change. On this week’s podcast, you’ll meet an addiction psychiatrist who helps people use mindfulness on a path toward balance.

Listen & Learn: 

  • How to know if you’re addicted? 
  • How to analyse the trigger + behavior + results  
  • Why you should focus on immediate experience (instead of long term) 
  • How to start by knowing thyself 


Links & Resources

ABOUT OUR GUEST

Dr. Jud Brewer is an Addiction Psychiatrist and the author of The Craving Mind and the creator of a number of mindfulness apps.  He is director of research and innovation at the Mindfulness Center at Brown University, and the executive medical director of behavioral health at Sharecare.


Nutritional Tip of the Week:

  • Melatonin for Sleep

Got Questions?

Like the Show?

Direct download: 439_-_Mindfullness_Addiction_with_Dr._Jud_Brewer.mp3
Category:Health -- posted at: 9:59am CEST

Respiratory Therapy

with Joe Lewis

If you’re interested in pranayama and breathwork, there is so much more to discover than simply “oxygenation.” As a student of yoga breathing for over a decade, there continues to be a lack of real scientific teaching, so on this week’s podcast, we’ll nerd out on biomechanics and chemistry of breathing.  

Listen & Learn: 

  • Why you must consider both oxygenation and ventilation
  • The importance of C02 
  • Ideal blood oxygen content
  • Education and career opportunities for potential respiratory therapists
  • The utility of arterial blood gas (ABG) in an ICU

Links & Resources

ABOUT OUR GUEST

Joe Lewis has been a Registered Respiratory Therapist for 20 years with a primary focus in adult ICU.  He started teaching full-time in 2020, including both didactic and clinical course instruction.  

Nutritional Tip of the Week:

  • When to Eat Fruit

Got Questions?

Like the Show?

Direct download: 438_-_Respiratory_Therapy_with_Joe_Lewis.mp3
Category:Health -- posted at: 1:42pm CEST

CBD for Pain & Sleep

with Mary Clifton

 

Marijuana is quickly becoming legal or at least decriminalized in most states. Billions of dollars of previously criminal revenue is suddenly on-the-books and taxable, and hundreds of products are flooding the market including everything from skincare to nutritional supplements.

But what does it all mean for you? 

CBD (cannabidiol) is just one of dozens of cannabinoids in marijuana, and it’s of particular interest for pain, anxiety, and sleep. CBD is non-psychoactive, meaning you won’t get paranoid or faceplant into the couch, so it  can be a natural and safe alternative to prescription drugs.

On this week’s podcast, you’ll meet a medical doctor whose work focused around the safe and effective medicinal use of this once-illicit plant. . 

Listen & Learn: 

  • How to choose an effective dose 
  • How much it will cost  
  • Hemp-derived vs. cannabis derived CBD  
  • Will I get stoned 
  • When to add THC (psychoactive) to a CBD dose

Links & Resources

ABOUT OUR GUEST

Mary Clifton, M.D. is a board-certified, licensed, internal medicine doctor. She is an expert in CBD and Cannabis and the founder of CBDandCannabisInfo.com. Mary is the author of The Grass Is Greener: Medical Marijuana, THC & CBD OIL: Reversing Chronic Pain, Inflammation and Disease, and Get Waisted, as well as five companion cookbooks. She speaks at major cannabinoid events around the world, including Africa, Europe and Asia.  


Nutritional Tip of the Week:

  • Super Green Powders

Got Questions?

Like the Show?

Direct download: 347_-_CBD_for_Pain__Sleep_with_Mary_Clifton.mp3
Category:Health -- posted at: 9:36am CEST

Reflexology & Energy Balance

with Helen Chin Lui  

Set and setting are often overlooked when it comes to healing. Set refers to your mindset going in, and setting refers to the environment in which the treatment takes place. If you walk into a therapist's office with a “This will be so helpful!” attitude, and if the office is beautiful, smells nice, and is dimly lit, the deck has already been stacked in favor of a positive outcome.

Even for a diehard skeptic like myself, energy medicine practices like reflexology should not be ignored, particularly for issues like chronic pain, mental health, and inflammation. Whether it’s the placebo effect or the genius of ancient medicine at play, who really cares if it works? 

On this week's podcast, you'll meet a reflexologist who will help you navigate the world of alternative health.

Listen & Learn:

  • What reflexology is how certification works
  • Why it's so challenging to find a good Reiki practitioner
  • How the body heals itself, the therapist just helps nudge it in the right direction
  • Why most people give away their power to heal rather than taking control

Links & Resources:

ABOUT OUR GUEST

Helen Chin Lui is a certified reflexologist, energy medicine practitioner, and reiki therapist. Her interest in alternative health was sparked by a health crisis her son experienced and has become her life's passion. 

Nutritional Tip of the Week:

  • Immune Boosters Covid

Got Questions?

Like the Show?

Direct download: 436_-_Reflexology__Energy_Balance_with_Helen_Chin_Lui.mp3
Category:Health -- posted at: 1:41pm CEST

The Power of Pessimism - COVID-19 Survival
with Lucas Rockwood

-----

What if this COVID-19 crisis lasts another six months? Or another two years? Our work and lifestyles are being radically redefined, and most people are taking a “wait and see’ approach, doubling down on Netflix, and waiting for big pharma to fix this mess.

Maybe it’ll work. Maybe it’s almost over. Or maybe, this is just the start of a whole new future we can’t even fully comprehend yet. 

Human psychology is such that fear and pain incite personal growth more than pleasure or optimism. With that in mind, what if we all game-out the worst case scenarios. Let’s assume for the sake of this exercise that this crisis will last one or two years more, and let’s use this uncertainty as a forcing factor for changes that would otherwise take five or ten years to manifest.

On this week’s podcast, we’ll explore the power of pessimism, the importance of focus, and how to find the signal through the noise during these challenging times. 

Listen & Learn: 

  • Why “Defensive Pessimism” can set you up for a win during crisis times 
  • Why a “smile or die” outlook can be personally and professional dangerous 
  • How to embrace change and embrace loss
  • How to focus on health, wealth, relationships during this time

Links & References: 

ABOUT OUR GUEST
Lucas Rockwood is a yoga trainer, writer, and keynote speaker. He founded YOGABODY and The Yoga Teachers College and has certified over 12,000 teachers working in 41 countries. 

Nutritional Tip of the Week:

  • Cranberries Any Good?

Got Questions?

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Direct download: 435_-_The_Power_of_Pessimism_-_COVID-19_Survival_with_Lucas_Rockwood.mp3
Category:Health -- posted at: 5:03pm CEST

Understanding Your Bloodwork
with Todd Strong

When was the last time you went to your doctor for a checkup? Did you make any requests or did you just let them do their thing and trust they’d let you know if something was amiss?

Allopathic medicine is exceptional at treating illness and disease but not great for preventative care. For health-seekers, this means you need to take ownership of your health, ask questions, and request the tests and analysis you need to understand your own body. 

But where do you start? On this week’s show, we’ll help you think strategically about getting your bloodwork done and interpreting the results. 

Listen & Learn: 

  • Why elevated cortisol and adrenal dysfunction can often be the root of modern health problems 
  • Why standard thyroid test are often incomplete and how to request comprehensive testing
  • Should you pay out-of-pocket or will insurance cover it? 
  • Why many issues can be correct functionally 

Links & Resources:

ABOUT OUR GUEST
Dr. Strong is a certified functional medicine practitioner based. He is kinesiologist and chiropractor and helps people with comprehensive, personalized treatment plans.

He is the author of the books, Understanding Your Bloodwork and How It Relates to Your Health Issues and Reclaim Your Brain. Both are available on Amazon. 

Nutritional Tip of the Week:

  • Addicted to Chocolate

Got Questions?

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Direct download: 434_-_Understanding_Your_Bloodwork_with_Todd_Strong.mp3
Category:Health -- posted at: 9:35am CEST

Reverse Aging with Lifelong “Play”
with Stephen Jepson

-----------------------------------------------

Aging starts with the loss of lean muscle and mobility. Next, you notice you’re not sharp as you used to be, and then things accelerate as you become less active, less engaged in the world, and one step closer to the grave. Death is inevitable, but “healthspan” is something we can control: how healthy will you be in those years you do have on this planet? Do you want to die riding a skateboard or stuck in a nursing facility? Do you want your best years to be in the past or in the future?

Our guest on this week’s podcast is in his late 70’s and learning new skills daily, skills that even 20-year-olds find challenging.

Listen & Learn:

  • Why bilateral training is the key to cognitive health
  • How there are countless examples of people going from wheelchairs to full function, from bedridden to active—so why not you?
  • How eating and writing with your non-dominant hand can be a simple hack to lay down new neural wiring
  • How neuro-plasticity and neurogenesis can happen at any age if you keep learning and keep playing
  • Why you should never stop playing

Links & Resources:

ABOUT OUR GUEST

Stephen Jepson is the creator of a lifestyle he calls: Never Leave the Playground. He rides a unicycle, juggles while balancing on a bongo board, throws knives and plays jacks with both hands, walks a tightrope, swam across Iowa's Spirit Lake at age 66, and has won over 80 gold medals in swimming since age 65. And more. Much more. After a career in pottery, both teaching and creating, he now dedicates his time to the research of this lifestyle fitness plan.

Nutritional Tip of the Week:

  • How Much Fiber

Got Questions?

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Direct download: 433_-_Reverse_Aging_with_Lifelong_Play_with_Stephen_Jepsony.mp3
Category:Health -- posted at: 1:53pm CEST

Sex Robots & Vegan Meat
Jenny Kleeman
--------------
Disruptive technology has defined our generation and captured our collection imagination. I haven’t owned a television or a landline phone since the 90s. Google Maps has made it possible to navigate any city as a tourist with more accuracy than a local resident, and healthy food is becoming cheaper and more widely acceptable every day.

But there are downsides to disruption too - lots of downsides. 

In the next decade, technology won’t just disrupt industries, it will disrupt the moral fabric of society. How do we navigate the complexity of artificial wombs, lab-grown meat, sex robots, and euthanasia? Do you have a firm moral stance on any of these issues? I don’t, and I’m not sure how to resolve these open loops.

On this week’s show, you’ll meet journalist and author, Jenny Kleeman who shares her deep-dive research into morally disruptive technologies. 

Listen & Learn: 

  • The reality of sex robots and the real risks vs. rewards in the future 
  • How lab-grown meat could replace our dependence on factory farms
  • Where to draw moral lines in the sand when it comes to artificial wombs, designer babies, and medically-assisted death 

ABOUT OUR GUEST

Jenny Kleeman is a journalist and documentary filmmaker. Her articles appear regularly in the Guardian and also in the Sunday Times (London), The Times of London, The New Statesman, and VICE. She won the “One World Media Television Award” for her work on, Unreported World', and was nominated for the Amnesty International Gaby Rado Award. 

Nutritional Tip of the Week:

  • Kitchari

Got Questions?

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Direct download: 432_-_Sex_Robots__Vegan_Meat_with_Jenny_Kleeman.mp3
Category:Health -- posted at: 10:29am CEST

How to Succeed with Yoga & Fitness At Home 

with Lucas Rockwood

COVID-19 has forced and inspired hundreds of millions of people to start at-home yoga practices and exercise routines - this is amazing! But how do you make it last? How do you stay motivated? And perhaps most importantly, how do you avoid the temptation to bail out of your workout halfway through and scroll through your social media newsfeed instead? 

This week’s podcast is a solo show where I’ll share five tips for success with an at-home yoga or fitness regime based on my 17 years experience.  

My Top Five Tips: 

  • Get some nice clothes
  • Get a nice mat or some nice equipment
  • Pair your practice with learning or entertainment
  • Trust someone else, not your own system
  • Try not to be alone

ABOUT LUCAS ROCKWOOD
Lucas Rockwood is  yoga teacher, speaker, trainer and serial entrepreneur. He’s the founder of YOGABODY and the Yoga Teachers College. 

Nutritional Tip of the Week:

  • Plant vs Animal Nutrition

Got Questions?

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Leave us a Review on iTunes

Direct download: 431_-_How_to_Succeed_with_Yoga__Fitness_At_Home_w_Lucas_Rockwood.mp3
Category:Health -- posted at: 11:38am CEST

Is Personality Permanent?
with Benjamin Hardy


Have you ever taken an online personality test? Myers-Briggs, Kolbe or the “Big 5”? If you have, you no-doubt read the results with both pleasure and unease. Am I really a pushover? Am I more neurotic than most? It’s true past behavior is probably the best predictor of your future self - but it doesn’t have to be.

The guest psychologist on this week’s show dispels the myth that personality is fixed and unchangeable, and suggests strategies for creating a new future for who you are, personality-wise, that is not bound by the past. 

Listen & Learn: 

  • Why proception, the ability to dream and plan for the future, even future emotional states, is a huge part of what makes us uniquely human  
  • How to measure the gain (not the gap) from who you were and who you are 
  • How to look for past evidence of who you’d like to be not evidence of the smaller you 
  • The importance of a growth vs fixed mindset 

Links & Resources

ABOUT OUR GUEST

Dr. Benjamin Hardy is an organizational psychologist and author of Willpower Doesn't Work and Personality Isn't Permanent. He has been featured on Forbes, Fortune, CNBC, Cheddar, and Big Think. 

Nutritional Tip of the Week:

  • Vit D & Covid

Got Questions?

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Direct download: 430_-_Is_Personality_Permanent_with_Benjamin_Hardy.mp3
Category:Health -- posted at: 11:44am CEST

8 Steps to a Pain-Free Back 

with Esther Gokhale 
----------------
Office chairs were always bad news for spinal health, but now most people are working hunched over a laptop on their coach - and many of their kids are doing the same! In 2019, we spent too much time on screens, but in 2020, it’s gone to a completely new level and we all need to spend some time thinking about work stations, postures, and spinal health.

On this week’s show, you’ll meet returning guest, Esther Gokhale who has spent her career researching, writing, and teaching spinal health. 

Listen & Learn: 

  • Why an S-curved spine is incorrect, and why a J-shape is more natural 
  • Why to stop chasing ideal posture and simply work with the body and life you have in our modern world 
  • Chairs, shoes, and workstations - what do do?

Links & Resources

ABOUT OUR GUEST 

Esther Gokhale studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. Post-pregnancy back pain and a failed back surgery inspired Esther to begin a lifelong crusade to vanquish back pain.

Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams.

Nutritional Tip of the Week:

  • Top Food for Weight Loss

Got Questions?

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Direct download: 427_-_8_Steps_to_a_Pain-Free_Back_with_Esther_Gokhale.mp3
Category:Health -- posted at: 10:00am CEST

The Importance of Friendship

with Lydia Denworth
----------------
I spent six weeks in March and April of this year in a fairly strict lockdown in Barcelona, and then two weeks in May completely housebound in Germany. COVID-19 has affected every single aspect of my life both for good and bad.

What about you? Were you on lockdown?

If so, who did you call? Who did you turn to (virtually) for help? If the pandemic has taught us anything, it’s taught us that humans are social beings through to our core. Even the most introverted types (like me) have felt the longing for group gathering, social interaction, and connection with friends. 

But what is a true friend? And how does that change from your teen years into adulthood, middle age and beyond? From an adaptive perspective, why is it that strong friendships are correlated with longevity and overall healthspan? On this week’s podcast, we’ll explore the importance and science behind deep social connections. 

Listen & Learn: 

  • Why you really only need one true friend (but more are great too) 
  • How digital and long-distance friends stack up to old-fashioned, in-person connections 
  • Why true friendships should be long-lasting, stable, and cooperative 
  • How to embrace the natural change of friends at different stages of life

Links & Resources


ABOUT OUR GUEST 

Lydia Denworth is a science journalist and contributing editor for Scientific American. She writes the Brain Waves blog for Psychology and her work is supported by the Alfred P. Sloan Foundation.

Nutritional Tip of the Week:

  • Healthy Eating While Travelling

Got Questions?

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Direct download: 426_-_The_Importance_of_Friendship_with_Lydia_Denworth.mp3
Category:Health -- posted at: 11:17am CEST

The Science of Sin

with Dr. Jack Lewis


The seven deadly sins are: pride, greed, wrath, envy, lust, gluttony, and sloth. Religious or not, most of us would like to avoid these behaviors, but modern technology has made the temptation almost irresistible.

How do you not overeat with such brain-triggering processed foods laden with sugar, fat, salt, and flavors? How does a pubescent boy not spend hours a day down a black hole of online porn? And is it any wonder that binge-watching Netflix series has become the norm? 

The moral path has always been a challenging one,but right now, it's nearly-impossible. On this week’s show, we’ll discuss the neuroscience behind these behaviors. 

Listen & Learn: 

  • How pornography lights up dopamine centers
  • How anonymity online enables wrath and envy at disproportionate levels 
  • Why in some cases, the best way to avoid this bad behaviors is through engineered avoidance 
  • How to understand your brain chemistry so you can adapt to the modern world

Links & Resources

ABOUT OUR GUEST

Neuroscientist, writer, and personality on a mission  to understand the inworkings of the Human Brian. He’s the author of two books, Sort Your Brain Out and The Science of Sin. 

Nutritional Tip of the Week:

  • Sweet Potato vs White Potato

Got Questions?

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Direct download: 425_-_The_Science_of_Sin_with_Dr._Jack_Lewis.mp3
Category:Health -- posted at: 10:54am CEST

The Joy of Movement 
with Kelly McGonigal
-------------------

Many of us chase happiness in life but happy states are fleeting anomalies largely out of our control. If you’re experiencing true joy right now, swim and revel in it, but know that soon it will be gone.

Instead of chasing happiness, what if we pursued states of “good” instead. You can feel good and happy at the same time, but you can also feel good while simultaneously feeling anxious, nervous, depressed, or overwhelmed. Unlike happiness, good is a target at which you take aim at and hit very consistently. 

Get a good night's sleep. You’ll feel good. 

Eat the foods you know are right for you. You’ll feel good. 

Sit less, move more, and exercise. You’ll feel good. 

Feeling good doesn't fix all the other challenges in your life, but it always helps. On this week’s podcast, you’ll meet the author of a new book, The Joy of Movement, an exploration into the biochemical, neurological, and emotional health benefits of using your body for what it was designed to do. To move.

Listen & Learn: 

  • How movement and exercise release happy chemicals such as endocannabinoids, oxytocin, and endorphin 
  • How exercising to music can actually help bring out your physical best
  • Group vs. at-home exercise, who wins? 
  • COVID-19 tips and tricks to finding your flow
  • Why it’s important to reframe exercise as movement, and do whatever you like instead of what you think it “most effective” or “burns the most calories” 

Links & Resources: 

ABOUT OUR GUEST

Kelly McGonigal is a health psychologist, teacher and writer who specializes in the mind-body connection. Many of you will know Kelly from her TED Talk “How to Make Stress Your Friend.” She is the best-selling author of The Willpower Instinct and The Upside of Stress. Her newest book is called, The Joy of Movement, and presents physical exercise as one of the more powerful and predictable antidotes to depression, anxiety, and loneliness.

Nutritional Tip of the Week:

  • Quinoa Belly Ache

Got Questions?

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Direct download: 424_-_The_Joy_of_Movement_w_Kelly_McGonigal.mp3
Category:Health -- posted at: 10:22am CEST

The Strength Therapist
Sam Spinelli
--------

Of all the muscles in your body, your heart muscle gets the most attention - and for good reason. Cardiovascular disease continues to be the leading cause of death in most countries, so any comprehensive fitness programs must address heart health. But all the other muscles matter too including your quads, your hamstrings, your glutes, and biceps. Ample skeletal muscle is associated with hormonal health, neurological health, and longevity, but for most people over the age of 40, they are losing mass with each passing year.

On this week’s show, you’ll meet a physical therapist and strength coach who will help to reduce the fear and friction around lifting heavy things. 

Listen & Learn: 

  • The essential movements: squat, push, pull, hinge, carry
  • How squats can actually improve arthritic knees
  • How to balance risk vs reward with weights 
  • The realistic outlook of at-home training

Links & Resources

ABOUT OUR GUEST
Sam Spinelli a doctor of physical therapy and a strength & conditioning coach with experience working with professional and olympic sport athletes ranging from football, hockey, bobsleigh, powerlifting, weightlifting, to ballet. 

Nutritional Tip of the Week:

  • 7 Meals a Day

Got Questions?

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Direct download: 422_-_The_Strength_Therapist_with_Sam_Spinelli.mp3
Category:Health -- posted at: 3:17pm CEST

How to Change Your Mind
with Jon Venus

--------------------------------------

“If it bleeds it leads” has always informed mass media, but for the past few years, the new thesis goes like this. “The more radical the viewpoint, the more reach it gets.” Extreme groups of all types scream it out daily; and while collectively, they represent the minority fringe, they siphon off the majority of our bandwidth.

There are the alt right xenophobes, the extreme left terrorists, the all-meat eaters, the fruitarians, the violent vegans, and the QAnon followers all trying to convince you they possess the real truth. So who holds the real answers? Nobody.

True revelation is never at the extremes. The truth lives in the murky middle filled with “yes, but” and and “in my situation…” The truth is filed with nuance, compromise, and it requires that we all embrace a certain degree of ignorance. |

On this week’s show, you’ll meet a social media personality who built and has since destroyed his personal and professional life around the strict ideology of veganism. 

Listen & Learn: 

  • The pitfalls of ideological groups 
  • How parenting adds an incredible layer of social awareness to your personal choices
  • How to change your mind and what it might mean personally and professionally
  • The dangers of extreme groups online

Links & Resource: 

ABOUT OUR GUEST

Jon is a health and fitness personality best known for his YouTube channel and social media presence. Long-time vegan recently changed his diet.

Nutritional Tip of the Week:

  • Mushrooms for Immune System

Got Questions?

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Direct download: 421_-_How_to_Change_Your_Mind_with_Jon_Venus.mp3
Category:Health -- posted at: 10:29am CEST

Meditation can reduce cortisol, increase telomere length, improve concentration, and foster feelings of unity. But it’s also very, very hard to practice consistently. Stillness is a serious challenge. Despite the plethora of books and apps and mindfulness training programs, most of us still talk a good meditation game but fail to back it up with practice. 

On this week’s show, you’ll meet an author, teacher, and lifelong meditator who shares his no-nonsense approach to the practices of Buddhist meditation and mindfulness. 

Learn How Meditation: 

  • Improves both proprioception and interoception 
  • Decrease the fear and anxiety activity of the amygdala  
  • Reduces Default Mode Network activity responsible for self-focused, rumination and daydreaming 
  • Increases concentration  

Links & Resources:


ABOUT OUR GUEST
Rick Hanson, PhD is a psychologist, Senior Fellow of UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His books include: Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. 

Nutritional Tip of the Week:

  • Weight Loss for Summer

Got Questions?

 

Direct download: 420_-_Neurodharma_with_Rick_Hanson.mp3
Category:Health -- posted at: 6:20pm CEST

What do snoring, crooked teeth, and mouth breathing have in common? All these conditions can indicate or even predict a whole series of chronic health problems down the road. James Nestor began his study into breathwork in the extreme world of freediving and breath holding, but he eventually came full circle to focus on the power and necessity of healthy, balanced breathing - something often lacking in our lives.

This podcast is for anyone who wheezes, snores, sniffles, finds themselves out of breath easily, or simply wants to deepen their knowledge and understanding of this powerful tool that is your own breath.

Listen & Learn: 

  • What happens when you *only* mouth breathe (hint: it’s bad) 
  • How 70-80% of people have deviated septums
  • How lack of chewing has made our jaws smaller and narrower
  • The secrets of the Tummo Monks who heat up their bodies 

Links & Resources:


ABOUT OUR GUEST
James Nestor is an author and journalist who has written for Outside Magazine, Men's Journal, The Atlantic, National Public Radio, The New York Times, Scientific American, Dwell Magazine, and The San Francisco Chronicle. He’s the author of a book about freediving called, DEEP, and his newest book is called, BREATH: The New Science of a Lost Art. 

Nutritional Tip of the Week:

  • Protein Shake

Got Questions?

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Direct download: 419_-_The_Story_of_a_Mouth_Breather_James_Nestor.mp3
Category:Health -- posted at: 5:43pm CEST

The Power of Ritual
with Casper Ter Kuile
------------------------------
After just five swipes of your newsfeed, and you’ll immediately see ideology and groupthink dominate just about every conversation. As the world becomes more and more digital, we’re simultaneously becoming more tribal.

The negative fallout is obvious, but what about the positives? What about a sense of purpose, belonging, ritual, and community? Can we find deep meaning and connection on our own terms? On this week’s podcast, a Harvard researcher joins me to share his work on ritual and religion.  

Listen & Learn: 

  • Why agnostics are growing in numbers - but these are not atheists
  • How it’s human nature to gather, share, celebrate, and establish norms
  • Is there such a thing as a leaderless tribe? 
  • How to take the good and avoid the bad of organized groups and religion 

Links & Resources

ABOUT OUR GUEST
Casper is a Ministry Innovation Fellow at Harvard Divinity School. He holds Masters of Divinity and Public Policy from Harvard University. With his team at Sacred Design Lab, he co-authored a paper How We Gather (2015), and his work has been featured in The New York Times, Atlantic Magazine, and Washington Post.

He's the author of the new book, The Power of Ritual (2020). 

Nutritional Tip of the Week:

  • Fruit Until Five

Got Questions?

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Leave us a Review on iTunes

Direct download: 418_-_The_Power_of_Ritual_with_Casper_Ter_Kuile.mp3
Category:Health -- posted at: 1:01pm CEST

Time Off 

with John Fitch

-----------------

“You can have anything you want in life, but you can’t have everything.” Most of our biggest dreams are totally unsustainable, but they come with a price. Want six-pack abs? Are you willing to skip carbs and spend 2 hours a day in the gym each day?

Want a 7-figure bank balance? Are you up for 70-hour work weeks for the next 10 years? Want to start your own business and work for yourself? Are you prepared to become your own worst boss?

I love my work and family. I rarely dream about leisure. And yet, I need it. We all need to rest and recharge. We need to step back so we can step back in more fully. On this week’s podcast, you’ll meet  the author of the new book, Time Off: A Practical Guide to Building Your Rest Ethic and Finding Success Without the Stress.

Listen & Learn: 

  • How the future of work might look more like leisure
  • How an ethical rest ethic is just as important as a work ethic 
  • How work, schedules, and the future are changing
  • How to recontextualized the idea of downtime

Links & Resources: 

ABOUT OUR GUEST

John Fitch is a coach, writer, and angel investor. He’s the co-author of a new book, Time Off: A Practical Guide to Building Your Rest Ethic and Finding Success Without the Stress.

Nutritional Tip of the Week:

  • Fruit Until Five

Got Questions?

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Direct download: 417_-_Time_Off_with_John_Fitch.mp3
Category:Health -- posted at: 11:32am CEST

The Children of the Future
Jay Belsky, PhD
-----------

“I don’t know the meaning of life, but I know the purpose of life. It is to create more life.”
- Jay Belsky

We’re cavemen pretending to be academic, political, cerebral, and romantic when really we’re mostly motivated by survival and procreation. This is simultaneously depressing and relieving since it explains away some of our most ridiculous actions. On this week’s podcast, Professor Belsky will share with us his life’s research around adaptation, the importance of fatherhood, and a potential “better way” than the American model for child-rearing.

Listen & Learn: 

  • How behaviors often labelled maladapted are really perfectly adapted given the environments some children are raised in
  • How to think about the role of the mother vs. the father in a child’s life
  • Why fathers run away and mother’s stay
  • The hardcore truth about the purpose of life  

Links & Resources:

ABOUT OUR GUEST
Professor Jay Belsky is an expert in child development and family studies. He specializes in daycare, parent-child relations during the infancy and early childhood years, the transition to parenthood, the etiology of child maltreatment and the evolutionary basis of parent and child functioning. He is the author of more than 300 scientific articles and chapters and the author/editor of several books, including, The National Evaluation of Sure Start: Does Area-Based Early Intervention Work.

Nutritional Tip of the Week:

  • Eating Essential Oils

Got Questions?

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Direct download: 416_-_The_Children_of_the_Future_Jay_Belsky_PhD.mp3
Category:Health -- posted at: 10:49am CEST

Detox Your Thoughts
with Andrea Bonior

---------
The COVID-19 pandemic has dominated the news for months as a quiet crisis, one of mental health, has spread even faster and further. Depression, anxiety, and loneliness are at all-time highs. And what happens when you take away work, school, and social events on top of that? What happens when your usual support and self-care tools are unavailable to you?

For many of us, it means swimming through endless days of uncertainty, worry, and loss. On this week’s show, we’ll talk about down-to-earth strategies for how to reign in your head trash.

Listen & Learn: 

  • How “all or nothing” thinking can create negative spirals
  • How to consciously separate yourself from your negative thoughts and observe them from afar
  • The real risk of not sleeping enough right now
  • How naming your feelings can be the first important step toward growth

Links & Resources

ABOUT OUR GUEST

Andrea Bonior is a licensed clinical psychologist, speaker, professor, and writer. She writes, "Baggage Check," the mental health advice column and live chat for The Washington Post. Her work has appeared in The New York Times, NPR, Good Morning America, USA Today, CNN, USA Today, Glamour, Cosmopolitan, and Self. Her blog for Psychology Today has been viewed more than 16 million times. Her latest book is called, Detox Your Thoughts. 

Nutritional Tip of the Week:

  • How Much Fiber to Eat

Got Questions?

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Direct download: 415_-_Detox_Your_Thoughts_with_Andrea_Bonior.mp3
Category:Health -- posted at: 11:25am CEST

How to Control Your Attention 

with Nir Eyal
----------------

How is it possible that with social distancing, telecommuting, and almost zero social events right now, you can still go an entire day and get nothing done. Exercise was forgotten, healthy meals didn’t happen, and the work projects continue to pile up. Can you relate? 

Distraction was endemic before the pandemic and will continue long after. Our neural wiring makes us highly-prone to shiny object syndrome where every phone notification and salacious news story glimmers like a fleck of gold. Oh, what’s that? 10 minutes lost. And what about that? 30 more minutes gone.  On this week’s podcast, we’ll explore distraction, and its opposite, traction. 

Listen & Learn: 

  • How to make technology your slave 
  • Why the opposite of distraction is not focus - it’s traction
  • Why we should stop blaming technology and start thinking about fundamental behaviours 
  • How to put yourself first
  • Why schedules are so important

Links & Resources: 

ABOUT OUR GUEST

Nir is a writer and the author of Hooked: How to Build Habit-Forming Products and Indistractable: How to Control Your Attention and Choose Your Life. Previously, he taught as a Lecturer in Marketing at the Stanford Graduate School of Business.  

Nutritional Tip of the Week:

  • Spinal Fusion

Got Questions?

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Direct download: 414_-_How_to_Control_Your_Attention_with_Nir_Eyal.mp3
Category:Health -- posted at: 12:33pm CEST

Understanding Madness
with Susannah Cahalan 
--------------------------
Susannah was an ambitious young adult starting an exciting life in New York City when she began having seizures, experiencing a bout of mania and depression, and even hallucinating. After nearly a month of hospitalization, she was wrongly diagnosed with bipolar disorder before eventually being diagnosed with a rare auto-immune condition that was affecting her brain.

We often think of mind and body as two separate systems, acting independently - but this is flawed thinking. Thoughts chains of amino acids, physical movements impact your neurotransmitters, and this distinction between mind and body quickly becomes irrelevant. The two are inextricably linked.

On this week’s show, Susannah will share her story, her research into mental health, and how she took charge of her own health. 

Listen & Learn: 

  • How mental illness is often treated like a character flaw, not an illness

  • How important it is to take control and responsibility for your own health 

  • Why we lack proper care and treatment for mental illness

  • How the mentally ill are ending up homeless, imprisoned, and lost in society 

Links & Resources: 

ABOUT OUR GUEST
Susannah Cahalan is a journalist and author of the books, Brain on Fire and The Great Pretender. She has worked for the New York Post. A feature film based on her memoir was released in June 2018 on Netflix.

Nutritional Tip of the Week:

  • VitD-Covid

Got Questions?

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Direct download: 413_-_Understanding_Madness_with_Susannah_Cahalan.mp3
Category:Health -- posted at: 4:25pm CEST

Men with Meaning & Purpose
with Connor Beaton
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What do you call a man who cannot perform, provide, and protect? Many people would call him a loser. It’s true that men have it easier in some areas with greater access to income and opportunities, but that often comes with the price tag of loneliness, isolation, and mental illness. 


The stereotypical successful man is often work-torn with heavy eyes, floundering health, and little or no personal life to speak of. This is no way to live. On this week’s podcast, we’ll explore the struggle of men, meaning, and purpose. 

Listen & Learn:

  • How loneliness and isolation typify the modern male experience 
  • Why men are often expected to perform and provide at the expense of almost everything else
  • The downside privilege: how many successful men have no real friends   

Links & Resources:

Connors’ webpage

ABOUT OUR GUEST:
Connor is a speaker, writer, and podcaster. In 2014, Connor founded ManTalks, a community for men looking to expand and deepen their sense of self-awareness.  

Nutritional Tip of the Week:

  • Protein Supplement

Got Questions?

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Direct download: 412_-_Men_with_Meaning__Purpose_w_Connor_Beaton.mp3
Category:Health -- posted at: 10:53am CEST

Heart Rate Variability Simplified
Marco Altini
-------------

“I know my body!” is something I hear from yoga students constantly. Sometimes they want to keep practicing and shouldn’t (due to injury or illness) maybe they want to stop practicing and shouldn’t (because the breakthrough is a few poses away). I wish we all knew and understood our inner world as well as our outer world, but most of us don’t.

Quick check-in: do you know your resting heart rate right now? Do you know your respiratory rate? How about your blood glucose level? These can all be measured at home, and yet most of us don’t. We don’t know our bodies. 

Of all the quantified self measurements, heart rate variability is perhaps the least known and utilized because it requires math and a daily commitment to check - but it delivers powerful insight into your readiness state based on your stress levels. A healthy heart is not slow and steady like a locomotive, it’s highly agile and variable like a cat meandering through a field. On this week’s show, we’ll give into the how and why of heart rate variability. 

Listen & Learn:

  • How a healthy heart is not slow and steady but instead agile and variable
  • How the variability of your heartbeats is a direct window into your nervous system
  • How overtraining and lifestyle stress can affect your HRV score
  • How breathing, rest, and a good training schedule can improve your HRV, reduce the risk of injuries

Links & Resources:

ABOUT OUR GUEST:
Marco is a data scientist, programmer, and has a PhD in applied Machine Learning. He leads data science at Bloomlife, a digital health startup focusing on helping expecting mothers have a healthy pregnancy. He’s been developing apps since 2012.

Nutritional Tip of the Week:

  • Onions & Garlic Flexibility

Got Questions?

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Direct download: 411_-_Heart_Rate_Variability_Simplified_Marco_Altini.mp3
Category:Health -- posted at: 11:37am CEST

Water, Whiskey, Coffee - Yoga Breathing Made Simple

With Lucas Rockwood

 

“It’s not stress that kills us, it is our reaction to it.” - Hans Selye

Mental and emotional stress were at historic highs pre-Coronavirus. Today, the collective anxiety of the world borders on dangerous. How much uncertainty and loss can we tolerate? Is there an upper limit? The answers will unfold in real-time in the coming months, and that’s why it’s more important than ever to equip yourself with stress management tools for navigating your inner world.

Yoga breathing is one of the most powerful nervous system modulated practices available - and yet it continues to be misunderstood and neglected in most health circles. The benefits are immediate, and even a beginner can impact their nervous system dramatically in as little as 10 breaths.

In today’s podcast, I’ll help demystify yoga breathing and share with you three simple practices you can use right now.  

Listen & Learn: 

  • How yoga breathing can be put into three simple categories: water, whiskey, coffee
  • How to switch breathing from automatic to manual mode and then downshift to relax and soothe yourself 
  • Three simple practices you can use right now 

Links & Resources: 

ABOUT OUR GUEST

Lucas Rockwood is an internationally-renowned yoga teacher and trainer. He’s the founder of YOGABODY and the Yoga Teachers College. His TEDx Talk on yoga breathing has been viewed more than 1.2 million times. 

Nutritional Tip of the Week:

  • Canned COVID Food

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Direct download: 410_-_Yoga_Breathing_w_Lucas_Rockwood.mp3
Category:Health -- posted at: 3:14pm CEST

Losing it All in COVID-19
with Lucas Rockwood
--------------
Greetings from Barcelona. We’re nearly 2 months into COVID-19 lockdown, and instead of our usual expert interviews, I thought I’d share my experiences so far during COVID-19 with the hopes that I can glean some insight, and maybe you too. 

Here’s what I’ll share: 

  • How I lost my yoga studios
  • How crisis unveils both strengths and weakness of systems and people 
  • How quickly we humans can adapt 
  • Family/work / health - what really matters in life

ABOUT LUCAS

Lucas is an internationally-renowned yoga trainer, TEDx Speaker, podcaster, writer, and entrepreneur. His early yoga and meditation teachers include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka. Lucas left the USA in 2003 and travelled and taught extensively before making Barcelona, Spain his home base. In a previous life, he worked in theatre, publishing, and as a vegan chef and nutritional coach. He’s the father of three international kids and remains as passionate about yoga as when he first began practising in 2002.

Nutritional Tip of the Week:

  • Mushrooms for Immunity

Got Questions?

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Direct download: 409_-_Losing_it_All_-_COVID19.mp3
Category:Health -- posted at: 12:42pm CEST

The Pleasure Gap - Women’s Inequality in the Bedroom

Katherine Rowland
----------------------
“Sex without love is as hollow and ridiculous as love without sex.”

- Hunter S. Thompson


Most of us are highly-charged sexual beings doing our best to hide it all day long. Lost lust looking for a home. On this week’s podcast, we’ll explore the differences in men’s and women’s pleasure. 

 

Listen & Learn: 

  • Why most women are less interoceptive than men
  • Who is more fulfilled: monogamous or single women? 
  • How modern dating plays out when fueled by our ancient desires
  • How mismatched sexual drive can ruin a relationship

Links & Resources:

ABOUT OUR GUEST
Katherine has a masters in Sociomedical Sciences from Columbia University. She has contributed to Nature, the Financial Times, Green Futures, the Guardian, the Independent, Aeon, and Psychology Today. Katherine Rowland is the author of, Pleasure Gap: American Women and the Unfinished Sexual Revolution

Nutritional Tip of the Week:

 

  • What to Eat for Belly Ache

 

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Adversity into Advantage
Laura Huang

----------------------------
As I get older, I appreciate the struggles of my past almost as much as the successes, and here’s my question for you: What if your greatest weakness could be flipped and leveraged as your greatest strength?

What if your biggest problems could be reframed as your best assets? The world of leaders and heros is filled with people who leveraged their rock-bottom experiences to create abundance and service in the present.

Currently, we’re living in very difficult times. The health and economy of the world is suffering from COVID-19, and uncertainty is the norm. While no one knows exactly how this will change the world, it’s very clear that things will change. And if we’re fortunate and diligent, perhaps these adverse times can eventually become an advantage too.

Listen & Learn:

  • How to create your own edge in life, often built off the adversity of your past
  • Why EDGE (enrich, delight, guide, effort) can give you a framework for moving forward
  • Why hard work is the last step, not the first - you need to aim first 

 

Links & Resources:

ABOUT OUR GEST

Laura Huang is an associate professor of business administration at Harvard Business School. She was previously assistant professor of management at Wharton. Her research has been featured in The Financial Times, Wall Street Journal, USA Today, Forbes and Nature. Her new book is, The Edge - Turning Adversity into Advantage.

Nutritional Tip of the Week:

  • Vit C for COVID19

Got Questions?

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Direct download: 407_-_Adversity_into_Advantage_w_Laura_Huang.mp3
Category:Health -- posted at: 5:52pm CEST

How Successful People See the World
with Emily Balcetis 

-----------------

I ran out of laundry detergent last week and couldn’t motivate myself to walk 20 steps to the store to buy more. Why?

I can lecture for hours, interview an author for the podcast, answer 70+ emails, and spend time with all three of my kids in one day, but the laundry detergent errand felt impossible. 

I have periods of manic productivity with breakthroughs at every turn, but other times when the most mundane chores of life are overwhelming.

Why? Where does motivation come from? Why does it waver? On this week’s podcast, you’ll meet a psychologist who can help you find your fuel for life. 

Listen & Learn: 

  • How the fantasy of a goal can sometimes create enough pleasure to reduce motivation to actually achieve it 
  • How to avoid under-stimulation without accidentally welcoming overwhelm
  • When it can be helpful to look back and anchor past successes
  • When it makes more sense to focus on the future, the next step 

 

Links & Resources: 

Emily Balcetis is a social psychologist and Associate Professor of Psychology at New York University. Her research focuses on people's perception of the world and how their motivations and emotions influence it. She is the author of the new book: Clearer, Closer, Better: How Successful People See the World.

 

Nutritional Tip of the Week:

  • Silver for COVID19

Got Questions?

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Direct download: 406_-_How_Successful_People_See_the_World_with_Emily_Balcetis.mp3
Category:Health -- posted at: 4:49pm CEST

Premature
Sarah Digregorio
-----------------

Once a month I have to tell a pregnant yoga student that she cannot practice in our studio, cannot hang upside down in the Yoga Trapeze, or practice long-hold, passive stretches in our Gravity Yoga classes.

Why? We teach strong, athletic classes with inversions and deep stretches. It’s not safe. I’ve been accused of trying to tell women what to do with their bodies (and worse!), but the truth is, I just want to keep students safe, including the unborn ones.

On this week’s podcast, you’ll meet a journalist whose premature birth served as the impetus for the research and writing of an entire book on the history of premature birth that includes oven-incubated babies and circus sideshow preemies.

Listen & Learn:

  • How incubators for preemies were first introduced in 1880
  • How stress, age, pollution, and other unknown factors are potential contributors
  • Why 50% of the time, the cause of premature birth is unknown
  • How to think about this problem holistically

Links & Resources:

 

ABOUT OUR GUEST
Sarah is a freelance journalist who has written for various publications, including the New York Times, the Wall Street Journal, the Village Voice, Food & Wine, BuzzFeed, Parade, and Saveur. Her work has been included in the Best American Food Writing yearly anthologies three times. Her new book is called, EARLY: A History of Premature Birth and What is Tells us About Being Human. 



Nutritional Tip of the Week:

  • What is your dosha

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Direct download: 405_-_Premature_w_Sarah_Digregorio.mp3
Category:Health -- posted at: 11:48am CEST

The New Science of Self Actualization
with Dr. Scott Barry Kaufman
---------------------------
When I feel frustrated with my place in the world, it’s often because I feel I’m not living up to my full potential. I have more to offer, more to give - and yet I’m not making it happen. Maslow defined this desire to become our best self as the need to self-actualize.

But how do we do this? 

Achievement triggers the neurotransmitters serotonin and dopamine. Our brain lights up with happy chemicals as we become our best selves, and the opposite is true when we play small. 

On this week’s podcast, you’ll meet a psychologist whose work focuses on creativity, talent, self-achievement, and actualization. 

 

Listen & Learn

  • How people with obvious challenges and even disadvantages can often out-perform their gifted colleagues 
  • Why standardized tests often fail to predict actual potential
  • How to look past intelligence and talent and focus on you vs. you
  • Why you have to transcend yourself to self actualize

 

Links & Resources

 

ABOUT OUR GUEST

Scott Barry Kaufman is a humanistic psychologist, author, podcaster, and popular science writer.  

His work focuses on intelligence, creativity, and human potential.  He’s the author of a number of books, including his most-recent: Transcend: The New Science of Self Actualization. 

 

Nutritional Tip of the Week:

  • Recipes During Quarantine

Got Questions?

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Direct download: 404_-_The_New_Science_of_Self_Actualization_with_Dr_Scott_Barry_Kaufmanmp3.mp3
Category:Health -- posted at: 11:58am CEST

You’re stuck at home, your economic future is uncertain, and it’s difficult to plan more than one day at a time. To make things even more challenging, the people and activities that bring you the most joy might be unavailable.

What do you do? How do you manage your emotional health during times of such unrest? 

On this week’s podcast, you’ll meet a psychologist whose entire career has been focused on the management and treatment of anxiety. 

Listen & Learn: 

  • How to differentiate between danger and discomfort
  • The power of acceptance 
  • Navigating fear, loss, and change 
  • Understanding the emotions around your fears

Links & Resources: 

ABOUT OUR GUEST

Doctor Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. He founded the Anxiety Treatment Center in Chicago in 1990, one of the first psychological practices in the United States devoted exclusively to the treatment of clients who sought help with anxiety disorders, and continues to offer treatment today.


Nutritional Tip of the Week:

  • Supplements for COVID-19

Got Questions?

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Direct download: 403_-_How_to_Overcome_COVID-19_Anxiety_with_Dr._David_Carbonell.mp3
Category:Health -- posted at: 1:40pm CEST

I once had a yoga student with a prosthetic leg. I didn’t realize until I attempted to push her heel to the floor in Downward Dog. I assumed that she wanted to simply blend into class and that’s why she hadn’t told me (or anyone at reception) before joining class.

I was right. She just wanted to practice, and she did great.

I’ve since had students with birth defects, different length legs, missing limbs, traumatic brain injuries, and scoliosis among other things. Historically, yoga studios are not known for their diversity - but that’s changing fast. Bigger bodied, older, and more diverse students are gaining interest in yoga each year.

On this week’s podcast, you’ll meet a teacher who focuses specifically on addressing the needs of a more diverse (in every way) yoga community. 

Listen & Learn: 

  • Why practice (not posing) is the key
  • How to navigate the challenges of a mixed level, mixed ability class
  • Yoga teacher vs. therapist - what’s the difference? 
  • The future of yoga for all body types 

Links & Resources

ABOUT OUR GUEST
Jivana Heyman is the founder and director of Accessible Yoga. He’s the co-owner of the Santa Barbara Yoga Center. His passion is making Yoga accessible to everyone. He has led over 40 Yoga teacher training programs and created the Accessible Yoga Training program in 2007. Jivana taught Accessible Yoga at the United Nations in Geneva for their International Day of Persons with Disabilities in 2015.  

Nutritional Tip of the Week:

  • Garlic for Coronavirus

Got Questions?

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Direct download: 402_-_Yoga_for_All_Bodies_with_Jivana_Heyman.mp3
Category:Health -- posted at: 3:22pm CEST

Two mice are genetically identical, but one ends up obese and yellow and the other ends up mousy brown and healthy as expected. What’s the difference? The mutated mouse’s mother was undernourished during pregnancy, and different genes switched on. Genetics load the gun, epigenetics pull the trigger.

Most of us have the potential for exceptional health, but some of us enter the world with serious health disadvantages that make it much more difficult to survive and thrive. Your parents’ nutrition and even your grandparents’ diet might be influencing your genetic expression right now, today. Scary stuff, but potentially empowering too.

Listen in on this week’s podcast to learn: 

  • How low birth weight (<5.5 lbs) is correlated with dozens of health challenges 
  • How simple nutrients like folate during pregnancy can massively impact the health of a person for their entire life 
  • What epidemiological studies tell us about the real risk of generational poverty and health 
  • Why the first 1,000 days of life are so important  
  • How your parents’ and grandparents' diets might be impacting you today 

Links & Resources:

Nutritional Tip of the Week:

  • Curry as a Spice

Got Questions?

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About Our Guest:

Judith Finlayson has written books ranging from personal well-being and women’s history to food and nutrition. A former national newspaper columnist for the Globe and Mail, she is the author of over a dozen cookbooks. Judith lives in Toronto, Canada. 

Direct download: 395_-_You_Are_What_Your_Grandparents_Ate_with_Judith_Finlayson.mp3
Category:Health -- posted at: 12:10pm CEST

I started moonlighting as a yoga teacher and nutritional coach in my 20s while I still kept my day job. I didn’t know if I could turn my passion into a career, so I dipped my toe into the water to see how it felt. I’m not going to lie, it was hard. It’s still hard, but I figured it out. I know many of my podcast listeners are yoga teachers, trainers, health coaches, and entrepreneurs; and many of you are in the early days of trying to figure out how to make things work business-wise. If that’s you, this week’s show is for you. 

Meet Dr. John Beradi, the super-fit brain behind one of the largest nutritional coach training schools in the world, and a true voice of wisdom in a market that is in dire need. 

Listen & Learn

  • How combining your old skills with your new passion is where real success is hiding
  • How to analyze and think creatively about new opportunities
  • How to figure out what your clients really want 
  • How to determine what it is that you have to offer 
  • How to turn your passion into a body of work you’re proud of 

Links & Resources

About Our Guest
John Berardi, entrepreneur, is known as the co-founder of Precision Nutrition, the world's largest nutrition coaching, education, and software company.

He's also the founder of Change Maker Academy, devoted to helping would-be changemakers turn their passion for health and fitness into a powerful purpose and a wildly successful career.

Berardi has advised major corporations and professional sports teams. He was named one of the 20 smartest coaches in the world and 100 most influential people in health and fitness. Berardi lives in Ontario, Canada, with his wife and four children.

Nutritional Tip of the Week:

  • Crowding Out Bad Foods

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Direct download: 392_-_Turn_Your_Health_Passion_into_a_Business_w_John_Berardi.mp3
Category:Health -- posted at: 11:42am CEST

Loneliness, living alone and poor social connections are as bad for your health as smoking 15 cigarettes a day. It’s worse for you than obesity. And you’re much more likely to suffer from dementia, heart disease, and depression if you’re isolated and alone(1). The importance of social connections and touch has been proven in both human and animal models, but the solution is much less obvious.

How do combat the loneliness epidemic? My guest on this week’s show has some excellent ideas.

Listen & Learn: 

  • How loneliness is one of the biggest risk factors for all-cause mortality
  • The difference between feeling alone and feeling isolated
  • How positive social connection is more important than just social connection
  • Why education and volunteering can be simple ways to find connection  
  • How our digital age is making loneliness the norm 

Links & Resources:

About Our Guest:
Dr. Kelli Harding is a board-certified psychiatrist focused on emotional wellbeing and the interplay between mental and physical health. She’s the author of THE RABBIT EFFECT: Live Longer, Happier, and Healthier with the Groundbreaking Science of Kindness.   

Nutritional Tip of the Week:

  • Meat-Only Diet

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Direct download: 391_-_The_Rabbit_Effect_w_Dr._Kelli_Harding.mp3
Category:Health -- posted at: 10:00pm CEST

You could still smoke indoors when I moved to Spain in 2009. Thankfully, it was banned in 2010 as part of an on-going anti-tobacco campaign that has since failed miserably. Fifteen years ago, 32% of people smoked. Today, 34% smoke. Somehow, the US has managed to get smoking rates down to 14%, and yet, even with a nationwide campaign, consumption here goes up. Why? 

My guest on this week’s podcast has spent much of her career studying and dissecting human habit formation and change. The reasons why you do what you do are not obvious and not even conscious, so changing them requires a deeper understanding of self. 

Listen & Learn:   

  • How the US anti-smoking campaign was so successful
  • Why the “5 a Day” healthy eating campaign flopped
  • The small role that motivation plans in your habits
  • What mechanisms are at play when habits are formed 
  • The roles of friction, cues, and beliefs in habit formation 

Links & Resources: 

About Our Guest:
Wendy Wood is a psychologist and the Provost Professor of Psychology and Business at USC where she has been a faculty member since 2009. Her primary research contributions are in habits and behavior change, along with the psychology of gender. She is the author of a new book Good Habits, Bad Habits.

Nutritional Tip of the Week:

  • Meal Timing

Got Questions?

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Direct download: 390_-_How_to_Break_Bad_Habits.mp3
Category:Health -- posted at: 2:56pm CEST

I’ve set a personal goal to live to be 122, and I specifically chose this number because it seems like a stretch but also totally within the realm of reasonable given my age and the advances in science. My children, I’m almost certain, will easily surpass my age simply because they have even more time for science to make it possible. So if 80 is the new 50, what does that mean for our hair, teeth, and liver? What choices should we make now to extend not just our lifespan but our healthspan too?

My guest on this week’s show is a thought leader on longevity, and he’ll share his latest research from Harvard. 

Listen & Learn

  • How metformin, resveratrol, and NAD might be the ultimate pill stack for longevity we know of
  • Why it’s important to get hungry
  • Why you need to exercise to the point of breathlessness
  • How 20% of your health is genetic, the other 80% is up for grabs
  • How your choices today play out in your healthspan in the future

Links & Resources

About Our Guest
David A. Sinclair, Ph.D. is a Professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is best known for his work on understanding why we age and how to slow its effects. He’s the author of a new book, Lifespan, found on Amazon or at his site.

Got Questions?

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Direct download: 389_-_How_to_Live_Forever_with_David_Sinclair_PH.D.mp3
Category:Health -- posted at: 10:58am CEST

Hormonal birth control has been directly correlated with weight gain, mental health problems, and decreased libido—not exactly an ideal mix when it comes to sexuality. But what are you supposed to do? What is the alternative? With anything health and wellness, all decisions are personal, but unfortunately, most decisions are uninformed. 

Our guest on this week’s show will shed some light on the real concerns so you can make the decision that is right for you.

Listen & Learn

  • How the pill can make you attracted to less masculine men
  • How birth control can lead to anxiety and depression
  • Why non-oral hormones carry a higher risk for mental health problems
  • How old school methods are worth considering in some cases 
  • How a pill can have cascading effects throughout your mind and body 

Links & Resources

About Our Guest
Sarah E. Hill, Ph.D. is a research psychologist and professor who studies health, relationships, and social behavior. Her research lab is located in the Department of Psychology at TCU in Fort Worth, Texas. She is also a writer, speaker, and author. Her book, This is Your Brain on Birth Control, is available on Amazon or on her website.

Got Questions?

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Direct download: 386_-_Your_Brain_on_Birth_Control_with_Sarah_E._Hill_PhD.mp3
Category:Health -- posted at: 10:29am CEST

I wanted to run a marathon this year. The truth is, I hardly ever run, but like any good mid-life crisis man, I wanted to tackle that goal to prove to myself I still could do hard things. Sounds great, right? Fun and challenging? Here’s the problem—I didn’t do it. I don’t even think I wanted to do it.

If I had been smarter, I would have set a tiny goal, like running 5 km per week for a year for example. Then I could “win” the goal, and if the marathon happened, it’d be gravy. Instead, here I am approaching the end of the year. I’ve actually logged at least 10 km/week all year long, but I don’t feel like it matters. But it does matter. My goal was just poorly crafted. 

In this “dream big” and “hustle hard” era, it can be difficult to dial it back and make tiny goals and tiny habits, but I’m convinced it’s where most of the change is actually possible. On this week’s show, Dr. BJ Fogg shares his behavior change research from his upcoming book. 

Listen & Learn

  • How you need an epiphany, an environment change, or a collection of tiny habits to make lasting change
  • Why stacking small successes is often much wiser than chasing huge moonshots
  • Why feeling good is the best way to change
  • How things that make you feel guilt and shame are unlikely to motivate you long-term 

Links & Resources:

Nutritional Tip: Food Allergies

About Our Guest

Dr. BJ Fogg founded the Behavior Design Lab at Stanford University, where he directs research and innovation. He teaches industry innovators how to use his models in Behavior Design. The purpose of his research and teaching is to help people improve their lives. BJ is the author of Persuasive Technology, and Tiny Habits: The Small Changes That Change Everything is coming out in a couple months.

Got Questions?

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Direct download: 384_-_Tiny_Habits_that_Lead_to_Big_Change_with_Dr._BJ_Fogg.mp3
Category:Health -- posted at: 11:03am CEST

You close your blackout curtains, flip your phone to airplane mode, and crawl into bed with all the best intentions to get 7.5 hours of sleep—and then your monkey mind starts peeling bananas.

Work deadlines stream through your mind, the next episode of your current favorite series beckons, and for no good reason, you’re dying to see what your friends are posting on Instagram. Thirty minutes pass, and more of the same. You’re now worried you’ll have raccoon eyes at the office meeting in the morning, but that thought just makes things worse. You finally fall asleep at 2:00 am and manage just four hours of sleep. Sound familiar?

Many people overcome this by drinking half a bottle of red wine, puffing on a CBD vape pen, or popping an Ambien—but these are all Band-Aids. The underlying problem has not been solved. You’ve got a sleep problem, and it needs to be fixed.  


Sleep expert Dr. Guy Leschziner dedicates his work to the diagnosis and treatment of sleep disorders, and he’s my guest on this week’s show. 

Listen & Learn

  • Why 50% of your sleep tendencies are likely inherited 
  • How to intelligently use sleep apps and other consumer tracking devices 
  • Why REM sleep is not fully understood and can even be problematic 
  • How sleep problems and mental health are very much a chicken and egg problem
  • How to know when to get professional medical help 

Links & Resources


About Our Guest
Guy is the clinical lead for the Sleep Disorders Centre at Guy's Hospital, which is one of Europe's largest sleep units. He is also Reader in Neurology at the Department of Clinical Neuroscience, Institute of Psychiatry, Psychology and Neuroscience at King's College London. His new book The Nocturnal Brain: Nightmares, Neuroscience and the Secret World of Sleep is available now.

Nutritional Tip of the Week:

Apples vs Oranges

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Direct download: 383_-_Nocturnal_Brain_with_Dr_Guy_Leschziner.mp3
Category:Health -- posted at: 12:20pm CEST

I said goodbye to my grandfather when I was 8 years old. He had his first heart attack, and my mom was convinced he didn’t have long to live. Turns out he had many, many years ahead of him. Unfortunately, he was riddled with recurring heart problems, Parkinson’s, and a whole host of medical challenges. He lived a long life, but not a healthy one. His rapid decline shook my family, turned my mother into a health fanatic, and she passed the bug onto me. 


I wish I could say that pleasure and dreams of excellence motivate me, but it’s pain and fear that drive most of the big moves in my life. “I don’t want to end up in a rocking chair watching Wheel of Fortune,” gets me to my yoga mat much more often than “I want to glow with radiant energy.” I wish I chased carrots, but mostly, I run from the stick. What about you?

My guest on this week’s show is a medical doctor who has dedicated most of his work to trying to unravel the complex challenge that is the #1 killer in the world: heart disease. 

Listen & Learn: 

  • How medical advances treating heart disease are largely responsible for extended life expectancy 
  • Why Lipitor is one of the most prescribed drugs in the world
  • How your choices and health goals might shift if you planned to live past 100 in a healthy state
  • Healthspan vs. lifespan: What matters most? 
  • What the “heart-healthy” 1980s got right and what we got wrong

Links & Resources: 

ABOUT OUR GUEST

 Physician, writer, and clinical researcher Haider Warraich is the author of the new book, State of the Heart - Exploring the History, Science and Future of Cardiac Disease that we’ll be talking about today. He writes for the New York Times but also contributes to the Guardian, the Atlantic, the LA Times and the Boston Globe. He completed internal medicine and cardiology training at Harvard Medical School and Duke University. Haider has appeared on CNN, Fox, CBS, PBS, and shows like Fresh Air, The Diane Rehm Show, The World, Marketplace and the BBC World Service.

Nutritional Tip of the Week:

  • Garlic and feeling bad

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Direct download: 382_-_The_State_of_the_Heart_with_Haider_Warraich.mp3
Category:Health -- posted at: 3:46pm CEST

I live in Spain where the average life expectancy just hit 83 years—number three in the world, less than one percentage of a point behind Switzerland and Japan. Foreigners often hypothesize that the reason is due to the diet, the long walks, or red wine that keep people alive until such an old age, but after I’ve lived here for 10 years, I must disagree.

As I look out of my office window right now, the corner cafe is filled with office workers on a morning break drinking coffee, smoking cigarettes, and eating croissants. In the evening, that same crew will return for beer and wine, deep-fried tapas, and another round of cigarettes. This is the norm.

So why then do they live so long? My theory is that people are less stressed, on average, all the time. Plus, the family unit and social ties are extremely strong. Grown adults will share a sitdown meal with their parents weekly (or more). Friendships are cherished and developed, the average workday is long and leisurely, and life is slower and less intense.

Research clearly shows that great relationships and reduced stress are predictive of health worldwide, and yet most of us obsess much more about the perfect meal or the perfect workout (at least I do).

Chronic stress is a silent killer that affects your mood, your waistlines, your hormones, and mental health. The goal is not to live a stress-free life, that’s impossible; instead, our aim should be to reduce the stressors we can and manage the rest effectively through diet, exercise, nutrition, breathing, and positive mental models. Our guest on this week's podcast teaches a “stress less” holistic approach to wellness.

Listen & Learn: 

  • Why 90% of periodontal disease has no pain and how a lack of pain in life is not a signal of no problems
  • How thoughts are things, literally, they are neurotransmitters made of proteins
  • The PERMA model (positive, engaged, relationships, meaning, accomplishment)

 

Links & Resources:


ABOUT OUR GUEST

B.D.S (Syd Uni) FACNEM (Dent) Dr. Ron Ehrlich is a holistic health advocate, educator, and holistic dentist. Dr. Ron has developed his health model of how stress affects our health; breaking stress down to emotional, environmental, nutritional, structural and dental stressors. He’s the author of the book A Life Less Stressed available on Amazon or his website. 

Nutritional Tip of the Week:

  •  Garlic Onion

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Direct download: 376_-_A_Life_Less_Stressed_with_Dr._Ron_Ehrlich.mp3
Category:Health -- posted at: 10:52am CEST

That glass of red wine after dinner soon turns into two or three. On Friday and Saturday, two or three often turns into a bottle or two. After a decade or more of drinking, it’s not uncommon to clock in 30+ drinks per week. It creeps up slowly, so it can almost go unnoticed. But your body, mind, and spirit notice, and it has a real impact. On this week’s show, you’ll meet a very successful executive who didn’t start drinking until her late 20s but quickly found herself living a lifestyle that she didn’t want as her trajectory.

Alcohol abuse comes in all sizes and shapes, and most people who drink fit the Center for Disease Control’s definition of excessive drinking. What does that mean for you? Maybe nothing. Maybe everything is going just great. Or maybe it means that you should reevaluate your relationship with alcohol and make sure you’re writing a story you’d like to author.

Listen & Learn:

  • How 8 drinks per week (for women) and 15 drinks per week (for men) is classified as “excessive” by the CDC
  • How the mind-body connection plays a role in pain, addiction, and substance abuse
  • How alcohol is baked into adult life, professional life, and almost every culture on the planet
  • Simple ways to rethink your alcohol relationship

Links & Resources:

ABOUT OUR GUEST

Annie Grace grew up in a one-room log cabin without running water or electricity outside of Aspen, Colorado. By the age of 26, Annie was the youngest vice president in a multinational company, and her drinking career began in earnest. By 35, in a global C-level marketing role, she was responsible for marketing in 28 countries and drinking almost two bottles of wine a night. She left her executive role to write her book, This Naked Mind.

Nutritional Tip of the Week:

  • Cilantro

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Direct download: 362_-_Do_You_Drink_Too_Much_w_Annie_Grace.mp3
Category:Health -- posted at: 11:34am CEST

Real health is more than just food and exercise. The key elements we often overlook are love, support, community, and stress management. These factors are so much more difficult to manage but potentially even more important than nailing the perfect diet or workout routine. My guest on this week’s podcast has an incredible track record for reversing and healing heart disease through lifestyle interventions, and he shares his very simple four-pronged approach to health and wellness for life.

Listen & Learn:

  • How to stress less
  • Why movement and love matter so much
  • How simple holistic health can be
  • Why it’s important to get clear about your life goals

Links & Resources:

ABOUT OUR GUEST

Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute. He is the Clinical Professor of Medicine at both UCSF and UCSD. He was recognized as "one of the 125 most extraordinary University of Texas alumni in the past 125 years;" as a "TIME 100 Innovator" by TIME magazine; as "one of the 50 most influential members of his generation” by LIFE magazine; as "one of the most interesting people of the year" by People magazine; and as "one of the world's seven most powerful teachers" by Forbes magazine. His most recent book, Undo It, is available on his website or Amazon.

Nutritional Tip of the Week:

  • Rapeseed Oil

Got Questions?

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Direct download: 360_-_Undo_It_with_Dr._Dean_Ornish.mp3
Category:Health -- posted at: 3:41pm CEST

Have you ever heard someone blame their weight gain on a 'slow metabolism?' It sounds logical, but what does it mean exactly? What is considered 'slow?'

When we talk about metabolic health, it's important to define what it really is. You'll quickly learn that it's multifaceted and you'll need to work separately on each area.

On this week's podcast, we'll talk with Ann Louise Gittleman, the first lady of nutrition, who has very practical advice based on decades of extensive work in health and nutrition.

Listen & Learn:

  • How to optimize your metabolism for weight loss, health, and longevity
  • Why pine nut oil is amazing for digestive problems (among other things)
  • Why many people have lower HCL and bile production as they age
  • Why bitter foods are so important

Links & Resources:

ABOUT OUR GUEST

Ann Louise Gittleman is a nutritionist, internationally recognized as a pioneer in dietary, environmental, and women's health issues. She is an award-winning, New York Times bestselling author, with more than 30 books on health and nutrition. In her books, she covers a wide range of topics, including diet, detox, women's health, men's health, perimenopause, menopause, beauty, and the environment.

Gittleman holds an M.S. in Nutrition Education from Columbia University, a Ph.D. in Holistic Nutrition, and she has the title of Certified Nutrition Specialist (C.N.S.) from the American College of Nutrition. She has also been featured in dozens of TV programs, as well as online and offline publications.

Nutritional Tip of the Week:

  • Why Eat Small Fish

Got Questions?

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  • Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

    Visit: FOUR SIGMATIC and use coupon code "yogabody" for 15% off your order.

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Direct download: 330_-_Radical_Metabolism_with_Ann_Louise.mp3
Category:Health -- posted at: 5:17pm CEST

If you can balance well, your yoga practice is more fun, you’re faster and nimbler, and you might even live longer. Sound far-fetched? Check it out: falls are the second leading cause of accidental or unintentional injury deaths worldwide. 424,000 individuals die from falls globally. My balance has improved massively in the past couple years, but historically, I’ve had terrible balance. I assumed it was something I just had to live with, but I’ve learned that poor footwear, bad walking patterns, and zero balance training all created this problem—and it’s largely reversible. On this week’s Yoga Talk Show, you’ll learn about balance training for athletes and anyone who seeks optimal health.

Listen & Learn:

  • Why balance involves your: vestibular system (inner ear), proprioception (body awareness, sensation) and vision
  • How anyone can learn balance at any age using simple at-home tools and approaches
  • Why balance is a software problem, not hardware
  • How a slackline give you a “fall announcement” so land on your feet and stay safe
  • How 25% of your bones and muscles are in your feet and another 25% in your hands
  • Why slips and falls are the #1 cause of injury (and potentially death) for people over 65

Links & Resources:

 

ABOUT OUR GUEST

Jim is a lifelong innovator who was looking for ways to maintain his own athletic performance, and in the process, he created The Slackbow Balance Training System, a body and mind fitness program that can help at any age.

Nutritional Tip of the Week:

  • Iron Supplements

Got Questions?

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Direct download: 329_-_Improve_Your_Balance_Improve_Your_Life_with_Jim_Klopman.mp3
Category:Health -- posted at: 11:20am CEST

A little girl named Charlotte was having as many as 300 seizures a week, some lasting as long as 30 minutes. Her body was frail, her health was suffering, and her parents were at their wits' end.

After every other medical intervention failed, the family tried a nonpsychoactive extract from marijuana called CBD and their lives were never the same again.

Charlotte's story was one of the first to capture people's imagination, from lawmakers to cannabis growers, and in the years since, has helped spawn an entire nutraceuticals industry around this powerful compound. On this week's show, we'll lay out the risks and rewards of self-administered CBD oil.

Listen & Learn:

  • Why most (but not all) CBD products contain little to no THC, meaning they will not get you high
  • How CBD impacts the receptors already present in your body
  • How CBD can reduce inflammation, including inflammation in your brain
  • How to make sure the product you're using is safe and healthful
  • The real legal and safety concerns surrounding CBD products

Links & Resources:

ABOUT OUR GUEST

Evan DeMarco is a sports medicine and nutrition expert, author, public speaker, and frequent guest on television and radio. As an entrepreneur, he is currently creating a functional medicine and nutritional supplements platform.

Nutritional Tip of the Week:

  • Can You Supplement Everything

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  • Molekule has completely reinvented the air purifier. From the inside out, Molekule has reimagined what clean air ought to look and feel like—unobtrusive, portable, and 100% effective.


    Visit: MOLEKULE and use coupon code "Lucas" for $75 off your first order.

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Direct download: 327_-_The_Truth_About_CBD_for_Health_w_Evan_DeMarco.mp3
Category:Health -- posted at: 5:37pm CEST

People joke that they 'laughed so hard they peed their pants.' However, this is a real problem called stress incontinence—a symptom of pelvic floor dysfunction.

The pelvic floor is a complex group of muscles, fascia and connective tissues at the base of your spine that is crucial for bladder control, posture, sexual function, and the health of many vital organs. 

So what's the problem? Maybe you gave birth to two kids and never resumed your pre-kid exercise routine. Maybe you are 45 years old and haven't done a proper squat since you lifted weights with your buddies in college. For dozens of reasons, modern lifestyles lead to atrophy of the pelvic floor that can manifest overtime into very serious health issues.

On the flip side, a strong, toned pelvic floor will help your posture, sexual performance, spinal health, and bladder control. In yoga, you'll feel the difference in almost every pose, and in your everyday life, you'll notice changes throughout the day.

On this week's Yoga Talk Show, you'll meet a kinesiologists who will help demystify this often overlooked region of the body.

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Listen & Learn:

  • What the pelvic floor is and why it is important to both women and men
  • Why incontinence and prolapse are huge (and growing) problems
  • Why posture starts at the base of the spine
  • How to strengthen and tone your pelvic floor with daily, 10-minute exercises

ABOUT OUR GUEST

Adrianne has a degree in kinesiology, with an emphasis on exercise science. She has certifications in Pilates, yoga, the Yoga Trapeze, Zenga, and Barre, among others, and specializes in spinal conditions, pelvic floor issues, and fascial tissue. She served as the fitness specialist at the NASA Langley Research Center and currently runs an eating disorder center in California.

Nutritional Tip of the Week:

  • Palm Oil

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

    Visit: FOUR SIGMATIC and use coupon code "yogabody" for 15% off your order.

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Direct download: 324_-_Demystifying_the_Pelvic_Floor_with_Adrianne_Flinn.mp3
Category:Health -- posted at: 5:20pm CEST

Think of your body as a three-legged stool with an electrical body (your nervous system), a bacterial body (your microbiome), and a chemical body (your endocrine system). These three legs are largely responsible for your health and well-being, and if one leg gets whacked out from under you, you'll likely fall on your face.

Today, let's focus on your chemical body: your hormones. These chemical compounds influence everything from your waistline to your mood, and our modern world is filled with all kinds of toxins that lead to imbalances.

Did you know that most plastic water bottles contain estrogen-like BPA compounds that can cause weight gain, or worse? Did you know that many skin care products and soaps contain estrogen-like parabens that can get absorbed through your skin and lead to infertility? On this week's Yoga Talk Show, you'll learn why our generation is often estrogen dominant—and what we can do to fix it.

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Listen & Learn:

  • Why too much estrogen can make you fat, sick, and infertile
  • How sauna treatments can help detoxify xenoestrogens
  • How genetic testing can show you how to manage estrogen
  • How xenoestrogens have ended up in everything from water bottles to skin care products
  • Why plant-based estrogens can also impact some percentage of the population
  • How to optimize your household, lifestyle, and product choices for hormonal balance

ABOUT OUR GUEST

DR. ANTHONY G. JAY is a scientist at the Mayo Clinic in Rochester, Minnesota. Dr. Jay earned his Ph.D. in Biochemistry from Boston University School of Medicine. He is the president of the International Medical Research Collaborative, a non-profit organization based in Boston that trains medical students from around the globe.  Dr. Jay is also the CEO of AJ Consulting Company, which specializes in scientific consulting, speaking, and personalized DNA analysis.

He is the author of the book Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile. He also has a podcast called Chagrin & Toxic podcast you can find on iTunes or in the show notes.

 

Nutritional Tip of the Week:

  • Raw Dairy

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

    Visit: FOUR SIGMATIC and use coupon code "yogabody" for 15% off your order.

    Learn More

Direct download: 322_-_Estrogeneration_with_Dr._Anthony_G._Jay.mp3
Category:Health -- posted at: 1:50pm CEST

Have you ever used a scalp massager made of long, thin wires? For most people, it causes quite the sensation, sending tingles from the back of their neck down their spine. Or maybe you have this reaction when someone whispers in your ear? This pleasurable response to specific auditory and visual stimuli is known as autonomous sensory meridian response (ASMR), and is likened to meditation.

ASMR is exploding on the internet right now because it is deeply relaxing, extremely pleasurable, and can serve to relieve anxiety and depression in some cases.

The ASMR movement is mostly made up of YouTubers and DIY fanatics, but there are also a handful of researchers out there gathering information about the real, therapeutic benefits of this response.

On this week's show, you'll meet Craig Richard, PhD, the founder of ASMR University.

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Listen & Learn:

  • Why ASMR might be helpful to relieve stress and anxiety
  • Why ASMR audio tracks could be more effective than the viral videos online
  • How this deeply relaxing, neck tingling sensation can help you relax

ABOUT OUR GUEST

Craig Richard, PhD, first learned about ASMR (autonomous sensory meridian response) in 2013, but has been experiencing its triggers and effects since childhood. In 2014, he launched ASMRUniversity.com to encourage and report ASMR research and to provide helpful resources to assist with the further understanding of ASMR.

Craig is the cofounder of the ASMR Research Project and has produced several ASMR podcasts. He is a professor in the department of biopharmaceutical sciences at Shenandoah University, School of Pharmacy in Winchester, Virginia and the author of a new book, Brain Tingles, available soon on Amazon.

Nutritional Tip of the Week:

  • Chili Peppers

Links & References from the Show:

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  • Yoga International, a community of 300,000 students learning about yoga, meditation, and mindful living from hundreds of expert teachers. It has more than 1,000 classes, the most popular of which are 30 Classes in 30 Days Challenge, The Busy Yogi Challenge, and Yoga to Soothe Sciatica with Doug Keller.

    Yoga International is offering listeners of the Yoga Talk Show a free Essentials of Yoga Therapy course when you sign up for a 30-day trial membership.

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Direct download: 316_-_How_to_Trigger_ASMR_Brain_Tingles_with_Craig_Richard.mp3
Category:Health -- posted at: 4:47pm CEST

Chronic pain—the most common of which is back pain and digestive pain—affects as many as one in four people. Pain plays a crucial role in the body as a clear sign that something is injured, diseased, or in need of extra care. However, when pain becomes chronic, many times the pain signals sent to the brain no longer correspond with any kind of dysfunction. The pain is literally all in the brain, and faulty neural wiring can ruin your life.

When people are in constant pain, they will try anything: yoga, meditation, acupuncture, cannabis, and, of course, opioids. Sometimes these solutions work, sometimes they don’t, but statistics show that chronic pain is a problem that's getting worse, not better. So what can we do?

On this week's Yoga Talk Show, we will explore a new type of noninvasive, nondrug treatment for pain that involves electrical stimulation to rewire problematic neural connections, otherwise known as Scrambler Therapy®.

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Listen & Learn:

  • Why 100 million Americans have chronic pain
  • Why pain can be present with or without any underlying condition
  • Why the threat-neural matrix complicates your pain
  • Why all pain is in the brain, and the solution to all chronic pain is rewiring this mind-body neural fail

ABOUT OUR GUEST

Brendon is the co-founder and CEO of Radiant Pain Relief Centres in Oregon, where he uses an exclusive, FDA-cleared technology called Scrambler Therapy® as a safe and simple way to change the mind-body perception of pain.

Nutritional Tip of the Week:

  • Lectins

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • PuraTHRIVE- Discover the breakthrough nutrient delivery system that combines nature and technology to maximize absorption, potency and bioavailability. PuraTHRIVE provides high-quality, guaranteed products that enable people to lead healthier lives. It helps empower people to thrive physically, mentally and spiritually!

    Visit https://purathrive.com/yogabody to get exclusive 10% off for Yoga Talk Show Listeners

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Direct download: 315_-_Chronic_Pain-_Is_it_All_in_the_Brain_with_Brendon_Lundberg.mp3
Category:Health -- posted at: 4:07pm CEST

Have you ever seen a yoga student, runner, or CrossFitter with weird crisscrossed tape on their knees? Have you ever experienced knee pain that kept you from doing your favorite activities? Aside from back problems, knee pain is the most common issue I see in my yoga studios, with the inevitable question being what to do about it.

On this week’s Yoga Talk Show, you will meet physiotherapist Lee Herrington, who works with high-level athletes to correct movement dysfunctions, and help them manage and overcome knee pain. His recommendations are very simple, but not at all intuitive.

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Listen & Learn:

  • Movement is medicine, you must move to heal
  • For better or worse, our knees (and the rest of our bodies) will wear out over time, our job is to manage that gracefully
  • Why anterior (front) knee pain is the most common and how alignment in yoga and all other activities can greatly reduce the risk of injury
  • How to ‘treat the man, not the scan’ when dealing with knee pain
  • Why performance backward thinking is helpful for knee pain

ABOUT OUR GUEST

Dr. Herrington is a physiotherapist, senior lecturer in sports rehabilitation at the University of Salford Manchester, and has published more than 100 peer-reviewed papers. His work focuses on the treatment and rehabilitation of sports injuries, specifically anterior knee pain, hamstring injuries, Subacromial Pain Syndrome (shoulder impingement), the ‘rugby’ shoulder, and rehabilitation following knee surgery (principally ACL reconstruction).

Nutritional Tip of the Week:

  • Food Causing Pain

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • PuraTHRIVE- Discover the breakthrough nutrient delivery system that combines nature and technology to maximize absorption, potency and bioavailability. PuraTHRIVE provides high-quality, guaranteed products that enable people to lead healthier lives. It helps empower people to thrive physically, mentally and spiritually!

    Visit https://purathrive.com/yogabody to get exclusive 10% off for Yoga Talk Show Listeners

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Direct download: 314_-_Deep_Dive_into_Knee_Pain_with_Dr._Lee_Herrington.mp3
Category:Health -- posted at: 3:53pm CEST

Your tight hamstrings, stiff hips, and locked up spine are not going to find freedom on their own—you have to train for mobility. When your body is tight, it affects everything, from your standing and sitting posture to your stride, but when you increase your range of motion, it feels as if you’ve added an extra room onto your home. Flexible bodies feel free, youthful, and energized. However, getting started with training can be frustrating.

On this week’s show, you’ll meet physical therapist Jen Esquer, who will share her whole-body, 24-hour approach to movement freedom.

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Listen & Learn:

  • How to sprinkle mobility training throughout the day rather than trying to fit in one monster session of stretching
  • Why consistency is so important for mobility training (and the weekend warrior mentality doesn’t work)
  • Why it’s crucial to have a healthy range of motion in poses such as squats, backbends, and hip flexion movements

ABOUT OUR GUEST

Dr. Jen Esquer has been involved with movement her entire life. She has worked as a gymnastics coach, a Pilates instructor, and eventually became a physical therapist. Today, Dr. Jen works in private practice, both online and offline, empowering people to heal themselves.

Nutritional Tip of the Week:

  • Pili Nuts

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • PuraTHRIVE- Discover the breakthrough nutrient delivery system that combines nature and technology to maximize absorption, potency and bioavailability. PuraTHRIVE provides high-quality, guaranteed products that enable people to lead healthier lives. It helps empower people to thrive physically, mentally and spiritually!

    Visit https://purathrive.com/yogabody to get exclusive 10% off for Yoga Talk Show Listeners

    Learn More

Direct download: 313_-_The_Mobility_Method_Find_Freedom_in_Your_Body_with_Jen_Esquer_.mp3
Category:Health -- posted at: 12:30pm CEST

My balance has always been terrible. It didn't matter if I was on a skateboard, a balance beam, or in tree pose in yoga; I've always found it incredibly challenging to stay steady. Some people are just better at balance than others, but when I was about 30 years old, I realized my extremely-high arches and tight calves were largely to blame. Today, I still have excessively high arches, but I've managed to stretch and relax them down dramatically, and it's improved my running and walking gate as well as my yoga practice tremendously.

Most importantly, I know that strong and flexible feet will  positively impact the health of my upstream joints long term.

On this week's Yoga Talk Show, you'll meet Dr. Emily Splichal. A podiatrist and movement expert whose research and teaching around foot health is the best I've found. I just finished her book and am excited for you to meet here.

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Listen & Learn:

  • Joint Coupling: why the foundational foot connection and alignment to the floor has cascading up-stream effects into the knees, hips,  spine and more
  • Tissue Stress Threshold: the breaking point where you over-stress your feet to the point of pain and in
  • Foot-to-Core Sequencing: why proprioception and neuromuscular awareness is key to healthy walking, sports, and movement patterns
  • At-Home Exercise: "Short Foot" exercise to strengthen, heal and restore food health

ABOUT OUR GUEST

Dr Splichal is a Podiatrist, Human Movement Specialist and Global Leader in Barefoot Science and Rehabilitation. Originally trained as a surgeon through Beth Israel Medical Center in New York, NY and Mt Vernon Hospital in Mt Vernon, NY Dr Splichal has a deep appreciation for the role of surgical intervention as it relates to orthopedic pathology and offers an un-biased second opinion on the appropriateness of surgical recommendations.

She is the author of, Everyday Is Your Runway: A Shoe-Lover's Guide to Healthy Feet & Legs, Barefoot Strong: Unlock the Secrets to Movement Longevity

Nutritional Tip of the Week:

  • Curry Powder

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • PuraTHRIVE- Discover the breakthrough nutrient delivery system that combines nature and technology to maximize absorption, potency and bioavailability. PuraTHRIVE provides high-quality, guaranteed products that enable people to lead healthier lives. It helps empower people to thrive physically, mentally and spiritually!

    Visit https://purathrive.com/yogabody to get exclusive 10% off for Yoga Talk Show Listeners

    Learn More

Direct download: 312_-_Barefoot_Strong_with_Emily_Splichal_.mp3
Category:Health -- posted at: 5:55pm CEST

If you go to any convenient store, you'll see dozens of "energy" products including bars, drinks, and snacks. Most products are loaded with sugar or caffeine—or both. In the short term, they'll certainly give you energy, but in the long term, they send you spiraling down. High energy is at the cornerstone of health, but we often neglect the very root source of energy—our cellular energy created by the mitochondria. On this week's, Yoga Talk Show, you'll learn how cellular energy can be pivotal for full-body health and wellness.

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Listen & Learn:

  • Why these organelle produce ATP which is energy at the cellular level
  • How your lifestyle can impact your mitochondria
  • Why excessive eating creates reactive oxygen species (ROS) and depletes energy
  • Why fat is 15x more efficient than sugar at creating cellular energy
  • 4 supplements to boost mitochondria: L-Carnatine, CoQ10, D-ribose, magnesium
  • Why low mitochondria can impact fertility

ABOUT OUR GUEST

Warren L. Cargal, L. Ac. specializes in age-related diseases tied to diabetes, cardiovascular and neurodegenerative issues, and cancer. He is a licensed acupuncturist and herbalist and is also founder and clinical director of Acupuncture Atlanta. He is the author of the book, Your Mitochondria: Key to Health and Longevity. He has practiced Chinese medicine for over 20 years. You can learn more about his site

Nutritional Tip of the Week:

  • GMO Soy

Links & References from the Show:

Got Questions?

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  • Leave us a Review on iTunes

Thanks to our sponsor:

  • Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

    Visit: http://www.foursigmatic.com/yogabody and use coupon code "yogabody" for 15% off your order.

    Learn More

Direct download: 310_-_Mitochondria_-_Key_to_Health_and_Longevity_with_Warren_Cargal.mp3
Category:Health -- posted at: 1:38pm CEST

Most health and diet books focus on reducing your waistline but neglect the most "mission critical" part of your entire body: your brain. The 3 lbs, watery, fatty mass between your ears needs to be fed well and cared for, but most people don't give brain health the attention it deserves.

Meet Dr. Lisa Mosconi, neuroscientist and author, and learn how your brain health can be dramatically influenced by food and lifestyle.

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Listen & Learn:

  • Why your body can survive on many foods, but your brain is much more picky
  • The importance of essential fatty acids for brain health
  • Why the brain's saturated fat and cholesterol is created by the brain and stored in the brain from childhood—not affected by diet
  • Why too much Omega-6 from seed oils is a problem for inflammation
  • Why a 2:1 ratio of omega-6 to omega-3 is ideal (while most people get 20+:1)
  • Why we need around 4 grams of omega-3's per day
  • Why the brain needs glucose for neuron synthesis and balance
  • Why alcohol enters the brain and dehydrates your brain

ABOUT OUR GUEST

Dr. Mosconi holds a PhD degree in Neuroscience and Nuclear Medicine, and is a certified Integrative Nutritionist and holistic healthcare practitioner. She is the Associate Director of the Alzheimer's Prevention Clinic at Weill Cornell Medical College (WCMC)/NewYork-Presbyterian Hospital,

She is an adjunct faculty member at NYU and the University of Florence. Dr. Mosconi has published over 100 peer-reviewed papers in medical journals. Her new book, Brain Food: the Surprising Science of Eating for Cognitive Power we'll talk about today.

Nutritional Tip of the Week:

  • Cinnamon

Links & References from the Show:

Got Questions?

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Direct download: 308_-_Eating_for_Brain_Power_with_Lisa_Mosconi.mp3
Category:Health -- posted at: 4:48pm CEST