Thoughts on the End of Life
with Charles Garfield
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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

• Charles’ website 
• Shanti Project

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

Get to Know Your Testosterone
by Dr. Tracy Gapin

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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:

• Dr. Gapin’s Site

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?

• Submit your question: yogabody.com/asklucas/

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In Search of Mastery 

with Michael Gervais

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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: 

• Compete to Create (Michael’s site)
  
  

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

Get To Know Your Genes
with Dr. Yael Joffe
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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

• 3X4 Genetics
• Are companies selling your DNA data?

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

Fantastic Fungi 

with Eugenia Bone

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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

• Eugenia’s site

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

Happy Pessimist
with Mattias Lundberg

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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: 

• Mattias’ website

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

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

• Kristen’s Website 

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

Mindfulness a Solution for Addiction?
Dr. Jud Brewer 

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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

• Dr Jud’s Website

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

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

• Joe on Instagram
• Joe on YouTube

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

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

• Mary’s site 

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

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:

• Helen Chin Lui website

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

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

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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: 

• The Power of Negative Thinking 
• Defensive Pessimism 
• The Happy Pessimist 

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?

• Submit your question: yogabody.com/asklucas/

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• Leave us a Review on iTunes

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:

• Todd Strong’s website

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?

• Send me a voicemail here: yogabody.com/asklucas/
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Reverse Aging with Lifelong “Play”
with Stephen Jepson

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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:

• Stephen’s Website 

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?

• Send me a voicemail here: yogabody.com/asklucas/
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

Sex Robots & Vegan Meat
Jenny Kleeman
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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?

• Send me a voicemail here: yogabody.com/asklucas/
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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?

• Send me a voicemail here: yogabody.com/asklucas/
• Or write to us: podcast@yogabody.com 

Like the Show?

Leave us a Review on iTunes

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

• Benjamin’s Website 
• Triumph of Experience

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?

• Send me a voicemail here: yogabody.com/asklucas/
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

8 Steps to a Pain-Free Back 

with Esther Gokhale 
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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

• Esther’s Site

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

The Importance of Friendship

with Lydia Denworth
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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

• Lydia’s Website
• Lydia on social media 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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

• Dr Jack Lewis’ Website
• Science of Sin Book

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

The Joy of Movement 
with Kelly McGonigal
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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: 

• Kelly’s Book, The Joy of Movement 
• Kelly’s TED Talk

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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

• Sam’s Website 
• Sarcopenia 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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: 

• Jon Venus’ website 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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:

• Rick’s Website
• Rick’s Books on Amazon
• Satipatthana

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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:

• James Nestor’s Site

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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

• The Power of Ritual Book

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

Leave us a Review on iTunes

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: 

• Time Off Book
• John’s Website 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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:

• Jay’s new book, The Origins of You

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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

• Detox Your Thoughts Book
  
  

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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: 

• Nir’s website
  
  

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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: 

• Brain on Fire book

• The Great Pretender book

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?

• Send me a voicemail here: Ask Lucas a Question

• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Men with Meaning & Purpose
with Connor Beaton
--------
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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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:

• HRV4 Training App 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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: 

• Free Breathing Guide (PDF) 
• Become a Breathing Coach

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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:

• Katherine’s Website
• Pleasure Gap Book 

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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:

• Laura’s website

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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’s TEDx Talk
• Emily’s Book

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

Leave us a Review on iTunes

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:

• Sarah’s website
• EARLY Book

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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

• Scott’s Website

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTune

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: 

• Dr. Carbonell’s site 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

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

• Accessible Yoga Book
• Accessible Yoga Training 

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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:

• Article on Agouti Mice
• Book on Amazon 
• Judith’s website

Nutritional Tip of the Week:

• Curry as a Spice

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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. 

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

• Change Makers Book
• Change Maker Academy
  
  

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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:

• Dr. Harding’s Site
• The Rabbit Effect Book

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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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: 

• Wendy’s Book & Site
  
  

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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: 

• Lifespan Book
  
  

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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• Leave us a Review on iTunes

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

• Sarah’s website 
• Sarah’s book

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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• Leave us a Review on iTunes

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:

• Tiny Habits Site
• BehaviorModel.org

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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

• Guy’s site
• Guys’ Book on Amazon 

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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: 

• Book on Amazon

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes

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:

• Book on Amazon
• Dr Ron’s Site 

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

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• Leave us a Review on iTunes 

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:

• This Naked Mind

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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• Leave us a Review on iTunes

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:

• Dr. Ornish’s Website
• Undo It Book Site

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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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:

• Ann Louise's Website
• Radical Metabolism

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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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

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:

• World Health Organization Stats on Falling
• SlackBow Site

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?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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• Leave us a Review on iTunes

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:

• Omax Health

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

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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• Leave us a Review on iTunes

Thanks to our sponsor:

• 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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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.

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

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:

• Adrianne's Site

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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.

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

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:

• Dr. Jay's Site
• Estrogeneration Book
• DNA Testing

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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:

• ASMR University
• The ASMR Podcast

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• 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.

  Learn More

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:

• Radiant Pain Relief Centres

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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:

• Lee on Twitter
• University of Salford Manchester Profile

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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:

• Dr. Jen’s website
• Dr. Jen’s Instagram

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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:

• Dr. Emily's Site
• VIDEO: Short Foot Tutorial
• Barefoot Strong Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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:

• Warren's Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

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.

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

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:

• Dr. Mosconi's Website
• Brain Food Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• SeatGeek - Buying tickets can be complicated and confusing, but there is a better way to buy – with SeatGeek. SeatGeek is the smartest, easiest way to get tickets to every type of live event. Whether you’re searching for a last minute deal, planning a night out with friends, or need to find the perfect gift, SeatGeek helps you find the best seats at the best prices – fully guaranteed.

  Just download the SeatGeek app and enter promo code ‘YOGA’ today. That’s promo code ‘YOGA’ for $20 off your first SeatGeek purchase.

  Learn More

Following the advice of parents, counselors, and health care providers, millions of women take hormonal birth control starting in their teenager years to avoid unwanted pregnancies, regulate their periods, or to control acne.

But what if you gain weight, lose your libido, and get depressed? What then?

The FDA warns that hormonal birth control could increase the risk of cancer and heart disease too (among other things), but this "fine print" is rarely discussed but potentially life changing. So what do you do?

On this week's Yoga Talk Show, we'll explore good old fashioned cycle charting—but with a modern twist. Grab your cell phone and a cheap thermometer, and you can now gain very accurate insight into your menstrual cycles in about five minutes per day.

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Listen & Learn:

• How Fertility Awareness Method (FAM) can be just as effective as any other form of birth control
• How to get started with a basel therometer, a phone, and 5 minutes a day
• Why even many IUDs now are still using hormones
• The risk vs. reward of messing with your body's hormones

ABOUT OUR GUEST

Magdalena Wszelaki is a Certified Holistic Health Coach whose own health journey started from a personal crisis. She is in remissions from Graves’ and Hashimoto’s and managed to reverse estrogen dominance and heavy metal toxicity. She is a Vipassana meditator and a Level II Reiki practitioner. She coaches people with thyroid and endocrine imbalances.

Nutritional Tip of the Week:

• Activated Charcoal

Links & References from the Show:

• Kindara App
• The Pill: Are You Sure it's For You?

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• SeatGeek - Buying tickets can be complicated and confusing, but there is a better way to buy – with SeatGeek. SeatGeek is the smartest, easiest way to get tickets to every type of live event. Whether you’re searching for a last minute deal, planning a night out with friends, or need to find the perfect gift, SeatGeek helps you find the best seats at the best prices – fully guaranteed.

  Just download the SeatGeek app and enter promo code ‘YOGA’ today. That’s promo code ‘YOGA’ for $20 off your first SeatGeek purchase.

  Learn More

When we think about toxins in our food and environment, most people assume the risk is "cancer," and that's true; but the more immediate risk is often hormonal imbalance. Common addictives in foods and skin care products can disrupt your natural endocrine balance and lead to everything from thyroid problems and infertility to weight gain and depression. This is a huge and growing problem, and the solution includes diet and lifestyle choices that aren't always obvious.

Health coach, Magdalena Wszelaki shares her personal story of overcoming both Graves and Hashimoto's Diseases as well as her professional advice for finding balance.

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

Listen & Learn:

• Why thyroid issues are often a symptom of autoimmune conditions
• What blood tests to check your thyroid (TSH, Free T3 & T4, TPO & Anti-Tg)
• Why estrogen dominance is a huge problem for both men and women
• Why estrogen dominance is a huge problem for both men and women
• How to eat a PFF (protein, fat & fiber) breakfast to start your day right

ABOUT OUR GUEST

Magdalena Wszelaki is a Certified Holistic Health Coach whose own health journey started from a personal crisis. She is in remissions from Graves’ and Hashimoto’s and managed to reverse estrogen dominance and heavy metal toxicity. She is a Vipassana meditator and a Level II Reiki practitioner. She coaches people with thyroid and endocrine imbalances.

Nutritional Tip of the Week:

• A1C Test

Links & References from the Show:

• Magdalena’s Website
• Hormone Balance Cookbook

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• 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

Meet the man who top Athletes like, Cristiano Ronaldo, consult with to make sure they get optimal sleep: Nick Littlehales. Sleep quality makes a huge difference in optimal sports performance and overall health, but most people are simply trying to log more hours—and most of us fall short of our goals. Nick's approach is much more practical, realistic, and takes into account individuality of body type, chronotype, and environment.

I've had half a dozen sleep experts on the Yoga Talk Show, and for me, Nick's advice is the most actionable and practical.

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Listen & Learn:

• Why synthetic bedding is probably the best choice
• Which sleep position is ideal
• How to count cycles in a week, no hours in a night
• Why most mattress companies are just smoke and mirrors with made-up terms and medical-sounding jargon that is useless
• How to create a real sleep den

ABOUT OUR GUEST

Nick Littlehales is an elite sport sleep coach to some of the biggest names in sports including British Cycling and Team Sky, international footballers, Rugby players, Olympic and Paralympic athletes. Nick has 30 years of experience in the world of sleep science and has spent the last sixteen years working with elite athletes.

Many of his clients are household names in the sports celebrity world, and they hire him to optimize their sleep because sleep matters for performance, health, and just about everything else. Nick is the chairman of the UK Sleep Council, and the author of the new book, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

You can learn more at his site: https://www.sportsleepcoach.com/

Nutritional Tip of the Week:

• Coffee While Fasting

Links & References from the Show:

• Nick's Site
• Nick's Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• FreshBooks - a cloud accounting solution specially designed for small business owners. Join 10 million people using FreshBooks and spend less time on accounting and more time doing the work you love. Freshbooks automates tasks like invoicing, organizing expenses, tracking your time and following up with clients in just a few clicks.

  It is also offering now Yoga Talk Show listeners a free 30 days trial.

  Go to freshbooks.com/yoga and enter “yogapodcast” in how did you hear about us section.

  Learn More

The world is getting fat at an alarming rate. Two in three adults are overweight or obese, and excess weight is correlated with every degenerative illness across the board. While some overweight people are in perfect health, it's rare and often fleeting as the downward spiral is very predictable—and it happens fast.

Here's what you need to understand about the global weight problem. It's not about lack of willpower or discipline, that's an ignorant and uninformed excuse. It's not about lack of exercise, though sedentary lives certainly don't help and movement is always a good thing.

The real problem is imbalance: emotional, hormonal, and nutritional. We in a time when stress levels are through the roof, social support systems have crumbled, and most of the food available is various forms of lifeless carbohydrates.  

So what do you do? How do you find balance in an imbalanced world? I've had the good fortune of unfettered access to some of the leading minds in health and wellness over the past 10 years, and I'll share my best learning with you on this week's Yoga Talk Show.

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Listen & Learn:

• Manage your stress or don't bother
• Fix your social circle or don't bother
• 8+16 meal timing
• Throttle your carbs
• Baseline your protein
• Eat healthy fat

ABOUT THE HOST

Lucas Rockwood is a yoga teacher trainer, digital nomad, green food junkie, and serial entrepreneur.

With a formal yoga training background in Hot Yoga, Ashtanga Yoga, Gravity Yoga, and the Yoga Trapeze, Lucas has studied with some of the most well-respected teachers on the planet. His most influential teachers (all of whom he studied with personally) include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka.

Lucas founded Absolute Yoga Academy in 2006, one of the top 10 yoga teacher training schools in the world with 2,000 certified teachers (and counting) and courses in Thailand, Holland, United Kingdom, and The Philippines.

In search of nutritional products designed specifically for achy yoga students’ bodies, Rockwood worked with senior nutritional formulator, Paul Gaylon, and founded, YOGABODY Naturals, in the back of his yoga studio in 2007. The company has gone from strength-to-strength and is now an internationally-renowned nutrition, education, and publishing organization serving 81 countries.

In 2013, Lucas founded YOGABODY Fitness, a revolutionary new yoga studio business model that pays teachers a living wage and demystifies yoga by making the mind-body healing benefits of the practice accessible to everyone.

A foodie at heart, Lucas was a vegan chef, and owned and operated health food restaurants prior to diving deep into the yoga world. Lucas is also a highly-acclaimed writer, radio show host, TV personality, business consultant, weight loss expert, and health coach.

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• FreshBooks - a cloud accounting solution specially designed for small business owners. Join 10 million people using FreshBooks and spend less time on accounting and more time doing the work you love. Freshbooks automates tasks like invoicing, organizing expenses, tracking your time and following up with clients in just a few clicks.

  It is also offering now Yoga Talk Show listeners a free 30 days trial.

  Go to freshbooks.com/yoga and enter “yogapodcast” in how did you hear about us section.

  Learn More

It's Friday night. You're home late from work and desperate to sleep, and yet you can't. You're tired but wired, overworked but over-stimulated. Cortisol has been pumping through your veins all week, and it's not so easy to turn it off.

So what do you do?

Most people turn to crap foods, alcohol, pills, and binge-watching television series. Why? Because they work. In the short term, they make you feel better; but long term, most of our autopilot stress management techniques turn into self-destructive vice.

On this week's Yoga Talk Show, Dr. Mike Dow will share his experiences healing patients with brain fog, busted brains, and general overwhelm. There's no one-size-fits-all solution, but adding healthy stress management tools to your life is always a great idea.

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Listen & Learn:

• How mega-dosing omega-3's helped Dr. Mike's brother recover from a stroke
• Autogenic therapy: a self-talk, self-hypnosis method for fixing brain drain
• How to use progressive muscle relaxation to relieve both physical and psychological stress
• Why our typical toolkit for managing mental and emotional stress is flawed

ABOUT OUR GUEST

Dr. Mike Dow is an author, psychotherapist, and the host of lots of different television shows. He makes regular appearances on Dr. Oz, Dr. Drew On Call, The Talk, Wendy Williams, Rachael Ray, Nightline, Good Morning America, The Doctors, The Talk, and Today.

He is the author of many books including The Brain Fog Fix, Healing the Broken Brain, and his most-recent book, Heal your Drained Brain.

His books are on Amazon and you can learn more at his site:

www.drmikedow.com

Nutritional Tip of the Week:

• Collagen

Links & References from the Show:

• Dr. Mike's Site
• Type II Diabetes

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• FreshBooks - a cloud accounting solution specially designed for small business owners. Join 10 million people using FreshBooks and spend less time on accounting and more time doing the work you love. Freshbooks automates tasks like invoicing, organizing expenses, tracking your time and following up with clients in just a few clicks.

  It is also offering now Yoga Talk Show listeners a free 30 days trial.

  Go to freshbooks.com/yoga and enter “yogapodcast” in how did you hear about us section.

  Learn More

Do you have a friend or family member losing their short-term memory, losing their mental "edge", and just generally slowing down in terms of brain function? If so, this week's Yoga Talk Show delivers insight into neurodegenerative problems and what you can do about them.

Neurodegenerative diseases such as Alzheimer's are among the top 3 causes of death worldwide. Toxins, inflammation, and high sugar diets are among the many causes; but fortunately, we have better tools than ever for prevention and reversal of problems. On this week's Yoga Talk Show, you'll meet Alzheimer's thought-leader, Dr. Dale Bredesen.

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Listen & Learn:

• How cheap genetic testing shows you if you have a genetic predisposition to Alzheimer's Disease
• Why neurodegenerative illnesses are now in the top 3 leading causes of death internationally
• How meal timing and ketosis can prevent and help reverse problems
• Why inflammation is a disaster for brain health
• Why 21st century medicine must focus on data, quantified self, testing and tracking

ABOUT OUR GUEST

Dr. Bredesen is an expert in the mechanisms of neurodegenerative diseases and is best-known recently for his work with Alzheimer’s disease specicically. He's the author of a new book, The End of Alzheimer's. He graduated from Duke University Medical Center in Durham, NC and has held faculty positions at UCSF, UCLA and the University of California, San Diego.

Dr. Bredesen directed the Program on Aging at the Burnham Institute before coming to the Buck Institute in 1998 as its founding President and CEO.

Nutritional Tip of the Week:

• Complete Protein

Links & References from the Show:

• Dr. Bredesen's Site
• Dr Bredesen's book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• FreshBooks - a cloud accounting solution specially designed for small business owners. Join 10 million people using FreshBooks and spend less time on accounting and more time doing the work you love. Freshbooks automates tasks like invoicing, organizing expenses, tracking your time and following up with clients in just a few clicks.

  It is also offering now Yoga Talk Show listeners a free 30 days trial.

  Go to freshbooks.com/yoga and enter “yogapodcast” in how did you hear about us section.

  Learn More

At age 23, I was overweight, drinking too much and smoking constantly. I was stuck in life and wanted a new one, so I finally got up the courage to attend a 10-day meditation retreat just before my 24th birthday. I'd booked and canceled the same retreat once before, and it was a big deal for me to get on the bus from New York City out to rural New Jersey to do nothing...

... But it turns out, it led to a big turning point in my life. Many changes I experienced were subtle and played out over months or even years, but one change happened instantly. I stopped eating animal foods.

During the retreat, they didn't serve any meat, so I just kept up with it afterwards, and I felt great. I started reading books and going to lectures. Back then, most of the smart people in nutrition all believed that a low fat, no-meat diet was the best way to go for health. So I was sold.

Fast forward 15 years later, I'm still eating this way, but I'm no longer naive enough to think that just cutting burgers from your diet is going to fix your health (in fact, sometimes the opposite is true). But I am absolutely certain that the way we eat today is not the way my grandkids will eat. Our foods system is beyond broken, it's a total disaster.

Enter: lab-grown meats. Just like it sounds, this is fish, chicken, and burgers grown from cloned and cultivated cells. It might sound gross, but it also might save the planet. My guest on this week's show just wrote a book about this next revolution in food, CLEAN MEAT.

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

Listen & Learn:

• How clean meat is safer than factor foods
• How clean meat, like clean energy, is way better for the environment
• Why many foods we eat today are weird if you stop to think about it—so why not this?
• Why the future of food is probably a lot less convenient than chickens, pigs, cows, corn, rice, wheat and soy

ABOUT OUR GUEST

Paul Shapiro served for 13 years as a spokesperson and vice president for the Humane Society of the United States. He is the founder of Compassion Over Killing, a TEDx speaker, and an inductee into the Animal Rights Hall of Fame. His first book, Clean Meat, is available on Amazon.

Nutritional Tip of the Week:

• Maca

Links & References from the Show:

• Paul's website
• Clean Meat Book Website

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.
  Whether your goal is to teach part time locally, travel and lead workshops internationally, or to open your own studios, The Yoga Teachers College will support your career every step of the way.

  Learn More

You probably know that infants that don't receive enough cuddles, hugs, and physical affection suffer from all kinds of developmental problems—the first two years are the most critical, and this is why the first thing a doctor does with a newborn is place it on the chest of the mother or father. But what about middle-aged people? And what about at the end of life? It turns out touch is still crucial to health and wellness, and yet in our modern, physically disconnected society, many people are deprived. On this week's show, you'll meet a neuroscientist who specializes in the importance of touch and how you can use this knowledge to improve your life.

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

Listen & Learn:

• How there is no such thing as a touch or sensation without emotion—they are always inseparable
• Why high fives, back slapping, and social touch improves sports teamwork and performance
• Why we tend to prioritize external touch sensations when internal touch is just as important
• How touch deprivation is "highest risk" in infants and elders

ABOUT OUR GUEST

David J. Linden, Ph.D., is a Professor of Neuroscience at the Johns Hopkins University School of Medicine. His laboratory works on the cellular substrates of memory storage and recovery of function after brain injury. He served as the Chief Editor of the Journal of Neurophysiology. He is the author of The Accidental Mind (2007) and The Compass of Pleasure (2011), and his most recent book, Touch: The Science of Hand, Heart and Mind.

Nutritional Tip of the Week:

• Zinc

Links & References from the Show:

• David Linden's Site
• David's Books on Amazon

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.
  Whether your goal is to teach part time locally, travel and lead workshops internationally, or to open your own studios, The Yoga Teachers College will support your career every step of the way.

  Learn More

I've spent most my career researching, studying and teaching physical health and wellness only to realize that mental health is the big elephant in the room. In many cases, diet and exercise help, of course; but depression, anxiety and trauma wounds can dig so deep that a more comprehensive, mind-body approach to healing is needed.

On this week's Yoga Talk Show, you'll meet a pioneer in Mind-Body Medicine who has worked with everyone from war-torn refugees to leaders of state. His insights into the mental health pandemic will help you and those you love better manage emotional challenges.

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

Listen & Learn:

• 15% of the adult population has clinical depression
• Why some depression is reactionary and totally expected while chronic or clinical depression persists past reasonable triggers
• How something as simple as a nutritional deficiency in vitamin D or omega-3's can trigger depression
• When does empathetic behavior become enabling behavior for depressive tendencies?
• 3 types of meditation: concentration, mindfulness, and expressive

ABOUT OUR GUEST

James S. Gordon, MD, a Harvard educated psychiatrist, is a world-renowned expert in using mind-body medicine to heal depression, anxiety, and psychological trauma. He is the Founder and Executive Director of The Center for Mind-Body Medicine and a Clinical Professor in the Departments of Psychiatry and Family Medicine at Georgetown Medical School.

Dr. Gordon served as the first Chairman of the Program Advisory Council to NIH’s Office of Alternative Medicine and as Chairman of the White House Commission on Complementary and Alternative Medicine Policy under Presidents Clinton and G.W. Bush. He is the author of, Unstuck: Your Guide to the Seven-Stage Journey Out of Depression

Nutritional Tip of the Week:

• Truvia

Links & References from the Show:

• Center for Mind-Body Medicine
• Unstuck Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Health I.Q. — Yoga Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, weightlifters and vegetarians get lower rates on their life insurance. To see if you qualify, get your free quote today at healthiq.com/yogabody or mention the promo code YOGA when you talk to a Health IQ agent.

  Learn More

One of the best ways to love your body is to stop poisoning it with excess sugar, starch and carbohydrates. This sounds obvious, but it's actually a huge challenge. Excess sugar is everywhere and without careful study, most everyone walks around with chronically elevated blood sugar levels. In the short term, this affects your mood and waistline; in the long term, it reduces your healthspan and lifespan very dramatically.

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

Listen & Learn:

• Carbs vs net carbs – what's the difference?
• Why there is no need to be scared of white sugar
• How whole grains can actually be a problem
• Why to focus on the fabulous four: fiber, fat, protein and greens

ABOUT OUR GUEST

Kelly LeVeque is a holistic nutritionist based in Los Angeles, California. Kelly loves to cook. She believes in real food, real ingredients and a clean diet. The Be Well kitchen is constantly buzzing. Kelly loves creating tasty, clean, nutrient-dense recipes and dishes. She loves sharing them even more.

Kelly completed her Postgraduate Clinical Nutrition education through UCLA and UC Berkeley. She is a regular contributor for numerous health, wellness and lifestyle publications. She is also a certified health coach, yoga instructor and personal trainer.

Nutritional Tip of the Week:

• Agave

Links & References from the Show:

• Kelly's Site

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Health I.Q. — Yoga Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, weightlifters and vegetarians get lower rates on their life insurance. To see if you qualify, get your free quote today at healthiq.com/yogabody or mention the promo code YOGA when you talk to a Health IQ agent.

  Learn More

"I can't meditate," is one of the most common phrases I hear in the yoga studio. Students somehow feel that since they cannot sit still or calm their mind, they are unable to practice meditation—but the opposite is true. The very fact that you cannot sit still or clear your mind, is exactly why you need to practice.

But how do you learn? And where do you get started?

On this week's Yoga Talk Show, you'll meet a meditator and innovator who has created the world's first, drop-in yoga center in Los Angeles. Through her book, her studio and her mobile phone app, she is reaching hundreds of thousands with a very simple message: unplug your mind, recharge your soul.

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

Listen & Learn:

• How meditation can be as simple as 3 minutes daily
• The 3 things that happen in just about any meditation
• How meditation slows mental and physical aging
• How to find the right practice for you

ABOUT OUR GUEST

Suze Yalof Schwartz is the CEO and Founder of Unplug Meditation (a bricks and mortar meditation center), the author of Unplug: A Simple Guide To Meditation for Busy Skeptics and Modern Soul Seekers, and the creator of the Unplug Meditation App.

In 2012 Suze learned a three minute meditation that completely changed her life and career. Today, Suze's mission is to make meditation simple, powerful and interesting enough so that everyone will want to practice it and experience the benefits for themselves.

Nutritional Tip of the Week:

• Green Papaya

Links & References from the Show:

• Unplug Meditation Center
• Unplug App
• Unplug Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Trapeze Teacher Training -- For passionate yoga students who love inversion yoga, this is an exciting opportunity to train with YOGABODY, the leading educator and manufacturer of inversion slings worldwide. The Yoga Trapeze is the most-popular yoga inversion sling ever with over 100,000 students in 81 countries. Despite the ever-growing demand, there are hardly any professional instructors - until now.

  We’re now accepting applications for The Yoga Trapeze Certification course where you’ll learn how to teach both group and private lessons for beginning and intermediate students.

  Learn More

Your habits around food, exercise and lifestyle largely dictate your health. What do you eat for breakfast? What is a "fun night out" for you and your friends? How often do you get outdoors, run, cycle or play? In our youth, our healthy habits tend to come naturally, but as we age, unhealthy habits creep in—and they are so hard to break. On this week's Yoga Talk Show, we'll unpack habit change and how to cultivate it in your life.  

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

Listen & Learn:

• Why persistence is the key to change
• How to leverage crisis and pain for changes  
• Why we should look for questions more than answers
• How modern agriculture and food processing makes it difficult to stay healthy
• How you can begin make changes that will compound over time

ABOUT OUR GUEST

Cyndi O’Meara is a nutritionist, best-selling author, health and wellness expert, and the founder of Changing Habits.

She is the author of dozens of publications including her book: Changing Habits Changing Lives that became an instant best seller. You may have seen Cyndi the recent documentary, What's With Wheat or seen her interviewed or profiled in dozens of publications and websites.

Nutritional Tip of the Week:

• Green Pasta Any Good?

Links & References from the Show:

• Cyndi's Changing Habits Website

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.

  Whether your goal is to teach part time locally, travel and lead workshops internationally, or to open your own studios, The Yoga Teachers College will support your career every step of the way.

  Learn More

Did you know that newborn babies are born with 200+ chemical toxins in their bodies? Or that polar bears often have off-the-charts levels of persistent organic pollutants (POPs) despite living in remote areas? We live in a pollute word: our water, air, and food supplies filled with toxins and end in our body and can lead to scores of health problems. Cancer is obviously the biggest risk, but hormonal imbalances are the more immediate threat—and they contribute to everything from PMS and polycystic ovarian syndrome to infertility and erectile dysfunction. 

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

Listen & Learn:

• Why anything that stands in the way of optimal health should be considered a "toxin"
• Top 7 Toxins: food quality, emotional baggage, toxic thoughts, movement, dishonesty, poor sleep, loneliness  
• How there are 80,000 chemicals on earth, 700 in most adult bodies, and 200+ in most infants
• Why POPs (persistent organic pollutants) are a lingering "forever" problem

ABOUT OUR GUEST

Dr. Minich has a Ph.D. in Medical Sciences (Human Nutrition and Metabolism) and a M.S. in Human Nutrition and Metabolism. She has also studied Ayurveda and Traditional Chinese Medicine. She is the author of 5 books.

Nutritional Tip of the Week:

• Asia Food Choices?

Links & References from the Show:

• Food And Spirit Website
• Stephen Genuis BUS Study (blood, urine, sweat)

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Trapeze Teacher Training -- For passionate yoga students who love inversion yoga, this is an exciting opportunity to train with YOGABODY, the leading educator and manufacturer of inversion slings worldwide. The Yoga Trapeze is the most-popular yoga inversion sling ever with over 100,000 students in 81 countries. Despite the ever-growing demand, there are hardly any professional instructors - until now.

  We’re now accepting applications for The Yoga Trapeze Certification course where you’ll learn how to teach both group and private lessons for beginning and intermediate students.

  Learn More

Did you know that chili pepper and mustard can help with muscle cramps? Did you know that your acid blocking digestive aids could actually make your problem worse over time? We all have unprecedented access to information, supplements, and even prescription medications—but how do you know where to start? On this week's, Yoga Talk Show, we'll uncover home remedies, common misunderstandings, and plant seeds for a healthier you.    

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

Listen & Learn:

• How cannabis can be a helpful for nerve pain specifically
• Why proton-pump inhibitors might be one of the most-dangerous, widely used drugs  
• Why rebound hyper-acidity can result after taking PPI's
• How NSAIDs are abused and can destroy gut health and heart health problems
• Why transient receptor potential channels (TRP channels) can be stimulated with mustard, hot pepper, or vinegar to reduce muscle cramping

ABOUT OUR GUEST

Joe and Terry Graedon of "The People's Pharmacy" have been teaching, writing, and broadcasting information to help people make informed decisions about their health for more than 40 years. Joe holds a Masters in Pharmacology and Terry earned a PhD in Anthropology.

Nutritional Tip of the Week:

• Ketchup & Mustard

Links & References from the Show:

• People's Pharmacy
• Info about NSAID dangers
• Info about TRP channels

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Yoga Wonder Wheel -- Yoga mats and blocks have been around for decades, but the Yoga Wonder Wheel™ by YOGABODY is the latest addition to any at-home practice room or yoga studio that will help you take your postures to the next level. Deep, awe-inspiring backbends are what draw most people to the Wonder Wheel initially, but backbends are just the beginning. You’ll also build balance, core strength, release tension, and find ways to practice challenging poses that are otherwise inaccessible.

  The Wonder Wheel was designed for use in YOGABODY’s professional yoga studios and training centers in Barcelona, Spain, so it’s bigger, stronger, lighter, and backed by an unmatched warranty compared with any other wheel on the market. On top of that, it’s less expensive and comes with a complete at-home DVD so you can get rolling in minutes.

  Learn More

Did you know that your muscles would be a bloody pile of melted, soft-serve ice cream if not for fascia? This web of connective tissues literally hold your body together—and most of us aren't really even sure how to pronounce the word! On this week's Yoga Talk Show, you'll meet the king of fascia research and teaching, Tom Meyers.

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

Listen & Learn:

• How this plastic-wrap-like tissue holds your entire body together
• How low circulation tissues like fascia, cartilage, tendons and ligaments can heal through seepage and synovial fluids  
• Why stressing tendons and ligaments can make them stronger
• Why a skilled body worker is more important than the type of bodywork you receive
• The 3 main types of bodywork: relaxation massage, therapeutic massage, and integrative massage
• Potential healing aims of bodywork: increase inflammation response, reduce electrical (nerve) activity to an area, or improve circulation

ABOUT OUR GUEST

Tom Myers is the author of Anatomy Trains, the co-author of Fascial Release for Structural Balance, and numerous articles for trade magazines and journals that have been collected in the books Body3, The Anatomist's Corner, and Structural Integration: Collected Articles. He has also produced over 15 DVDs and numerous webinars on visual assessment, Fascial Release Technique, and the applications of fascial research.

Nutritional Tip of the Week:

• Decaf Coffee

Links & References from the Show:

• Anatomy Trains
• BOOK: Anatomy Trains

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Bamboo Handstand Blocks -- Want to Learn Handstand or Improve Your Hand Balancing Practice? Most people think that handstand involves putting your hand flat on the floor and simply pushing down—but that’s not right! Check out photos of people doing handstands, and you’ll see that the more advanced students “grip” the floor using their hand like a claw. Your fingers form arches and your palms forms a dome, and you create a dynamic, muscle and bone support structure for your entire body to balance on.

  The Bamboo Handstand Blocks by YOGABODY were designed for our professional yoga studios in Barcelona, so they are beautiful, durable, easy-to-clean, safe, and natural. Yoga students have used standard yoga blocks for years, but these blocks are completely different: they are smaller, stronger, non-slip, easy-to-clean, and designed specifically to build grip strength for inversions.

  Learn More

Poor sleep can cause hormonal imbalances, weight gain, impair your immune system, reduce your mental clarity, and contribute to dozens of other health problems. Sleep is a huge sticking point for your health, but most of us (including me) struggle with it—so what do we do to improve? Where do we even start?

This week's guest shares his best research and tips for sleep hygiene, responsible use of sleep aids, common mistakes, and the best tech for a restful night sleep.

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

Listen & Learn:

• How to use alcohol wisely for sleep quality
• The difference between sleep drive (adenosine pathway) and sleep rhythm (your circadian cycle)
• The importance of REM sleep for mental restoration and stage 3 & 4 sleep for physical restoration
• How you can dreams in any stage, but REM-phase is most-likely to produce dreams
• How REM is a very light state, indistinguishable for waking brain waves
• Why sleep apnea can lead to high blood pressure that is non-responsive to medication
• Why melatonin is a hormone and should be used with care, dosages are often way too high  
• Dr. Breus's 5-Steps Success with Sleep
• How to define 
• Why nobody with insomnia should not nap 

ABOUT OUR GUEST

Michael J. Breus, Ph.D., is a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He was one of the youngest people to have passed the Board when he was just 31 years old.

With a specialty in Sleep Disorders, he is one of only 163 psychologists in the world with his credentials and distinction. Dr. Breus is on the clinical advisory board of The Dr. Oz Show and is a recurring guest on the show.

Nutritional Tip of the Week:

• Black Pepper

Links & References from the Show:

• Dr. Breus' Website
• S+ Sleep Tracker
• Beddit Tracker

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Yoga Business Mastery Podcast -- Yoga Business, Teaching & Entrepreneurship. Join yoga teacher, trainer and serial entrepreneur, Lucas Rockwood, as he delivers both tactical and strategic plans for building a teaching business, retaining clients, and earning a great living doing what you love. If you’re a yoga teacher, trainer, or studio owner, this insider information straight from the horse’s mouth is invaluable. Each show compresses months worth of real-world experience into a 15-minute, actionable episode.

Learn More

When I turned 24, I started this weird experiment eating just plant foods. I'm a chronic over-committer, and here I am 15 years later, still eating 100% plant-based. This is a complicated path that's not right for most, but it's worked for me—and I've just gotten some blood tests to see how I'm doing. Overall, I'm in some of the best shape of my life, but there are a few things I certainly need to address.

------------
Listen & Learn:

• Why my homocystine levels are a little high
• How my liver function is on the low side of normal—and what I can do about it
• Why I might think about eating more iron-rich foods or supplementing iron 
• Why all these issues could be related to impaired digestion and/or impaired liver function

ABOUT OUR GUEST

Dr. Stephen Lewis and Janet Lewis are the founders of Doctor's Nutrition. Doctor’s Nutrition provides Evidence-Based Nutrition™ information, where you get information based on years of experience treating patients with natural compounds and verifying the results with pre and post lab tests. Located in Longview, Texas, Doctor's Nutrition offers medical lab services in or near your hometown without the need for expensive office visits and long waits.

Nutritional Tip of the Week:

• Flax and Chia Gas

Links & References from the Show:

• Doctor's Nutrition

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Yoga Teacher College  -- The Definitive Mind-Body Fitness Training for Career-Minded Professionals.

The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.

Learn More

As health seekers, we obsess over the micro-changes in our food and fitness routines. Micro changes are fun and interesting, but it's much wiser to first address the big elephants in the room. One of those big beasts is sugar in all its various forms. It causes weight gain, metabolic imbalance, premature aging, and contributes to just about every illness imaginable. The good news is you can monitor, reduce, and manage your blood sugar very effectively at home once you know how. On this week's show with Dr. Ritamarie, you'll learn the in's and out's of how to balance your blood sugar.

------------
Listen & Learn:

• How sugar impacts your hormonal balance and lead to weight gain
• Why sugar in small quantities is essential but in high doses is toxic
• Why sugar is everywhere and unless you've avoiding it, you're probably over-eating it  
• Why belly fat is the worst type of fat
• Why dietary fat and body fat are not the same thing
• How chromium, magnesium and DHA can help with sugar metabolism

ABOUT OUR GUEST

Dr. Ritamarie Loscalzo is a bestselling author, speaker, and internationally-recognized nutrition and women’s health authority. She combines the ancient healing wisdom of whole fresh foods and herbs with modern scientific research to help people reclaim their health.

Nutritional Tip of the Week:

• Fasting With Coffee

Links & References from the Show:

• Dr. Ritamarie's Site
• Blood Glucose Monitor (Amazon)

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Hurts So Good! Yoga Massage Balls -- Hurts So Good Massage Balls allow you to release tension, break up sliding surface dysfunctions, and improve circulation in and around your muscles and tendons, ligaments, and fascia.
  Hurts So Good Massage Balls are designed to empower yoga students, office workers, and athletes at all levels to do profound deep tissue work on their own as needed, as often as every day. These balls are named, Hurts So Good for a reason. Most people immediately find them intense in a wonderful, tension-relieving way.

Learn More

Breathing for health can be learned in quickly and its benefits experienced in as little as 10 minutes, and yet this practice is all but lost from most modern yoga classes. Yoga that should revolve around breath as the central, unifying theme are suddenly missing this most-important mind-body integrating practice altogether. How did yoga lose its way? On this week's show, you'll meet breathing teacher, Max Strom, who is helping to revitalize the age-old tradition of yoga breathing—and doing it in an accessible and extremely practical way.

------------
Listen & Learn:

• How 90% of communication in relationships is non-verbal, so digital relationships are extremely limited
• Why the Seattle Seahawks, the U.S. Military, and top athletes everywhere are using breath work for optimal performance
• Why 30% of the population uses sleeping medications when breathing could really help  
• Why the World Health Organization (WHO) predicts that by 2020, depression would be the leading disability worldwide

ABOUT OUR GUEST

Max Strom is a teacher, speaker, and author of the books: A Life Worth Breathing and There is No APP for Happiness. His innovative method incorporates exercises, breath-work, and breath-based yoga movement to generate personal health and growth. As a speaker, Max has presented his method at the first Wellness Symposium in Saudi Arabia, The Inner Idea Conference, the Happinez Festival in the Netherlands, The Singularity University in the Silicon Valley, The Sea Island resort, on TEDx, as well as many yoga conferences.

Nutritional Tip of the Week:

• Carbonated Water

Links & References from the Show:

• Max's TEDx Talks
• Max's Website

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Wonder Wheel -- Yoga mats and blocks have been around for decades, but the Yoga Wonder Wheel™ by YOGABODY is the latest addition to any at-home practice room or yoga studio that will help you take your postures to the next level. Deep, awe-inspiring backbends are what draw most people to the Wonder Wheel initially, but backbends are just the beginning. You’ll also build balance, core strength, release tension, and find ways to practice challenging poses that are otherwise inaccessible.

Learn More

80% of people will suffer from back pain at some point in their life, often debilitating pain, but most problems are undiagnosed, self-diagnosed, and it can be chronic. So what do you do? For better or worse, it seems that your spinal health must be taken into your own hands. If you're going to have a healthy back, you'll need to educate yourself and take action. This week's guest, Dr. Stuart McGill, will help you do just that.

------------
Listen & Learn:

• Why proximal stability is essential for functional human movement
• Why tight hamstrings might not be the cause of back pain and how back pain might actually cause tight hamstrings (chicken vs. egg)  
• Why nerve tightness might be the real issue  
• Why disks are hydrophilic and require movement to hydrate
• How lying down on your belly for 3 minutes, and then walking around can help
• Why spine hygiene is essential to remove pain

ABOUT OUR GUEST

Dr. Stuart M. McGill is a professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada). His advice is often sought by governments, corporations, legal experts and elite athletes and teams from around the world. Difficult back cases are regularly referred to him for consultation. Any product associated with this website has been tested in Dr. McGill's laboratory at the University of Waterloo, ON, Canada.

Learn more at:  www.BackFitPro.com

Nutritional Tip of the Week:

• Worst Food In The Grocery Store

Links & References from the Show:

• Femoroacetabular Impingement
• Back Fit Pro Website

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Yoga Teacher College  --

  The Definitive Mind-Body Fitness Training for Career-Minded Professionals.

The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.

Learn More

80% of the opioid drugs in the world are consumed in the United States, and addiction, abuse, and even death are commonplace across all demographics in society. Why such growth in abuse? One word: pain. Back pain, knee pain, mental and emotional suffering—all of these conditions are driving consumers to their doctors (or the streets) in search of relief. Living with chronic pain can be debilitating, but we want to use drugs and surgery as a last resort. On this week's Yoga Talk Show, you'll beet Dr. Joe Tatta, pain expert and best-selling author on pain management.

------------
Listen & Learn:

• Why "pills for pain" has been the norm for the past 50-years
• USA consumes about 80% of the world's opioids  
• 20K/year deaths correlated or caused by opioid medications  
• Why the mind-body connection to pain cannot be ignored
• Pain catastrophizing: negative rumination about pain issue
• Food is your pharmacy, movement in medicine

ABOUT OUR GUEST

Dr. Joe Tatta is a doctor of physical therapy, board certified nutrition specialist and functional medicine practitioner who specializes in treating persistent pain and lifestyle-related musculoskeletal, metabolic and autoimmune health issues.

His mission is to create a new paradigm around treating persistent pain and reverse our global pain epidemic. He is the creator of the Healing Pain Online Summit and The Healing Pain Podcast designed to broaden the conversation around natural strategies toward solving persistent pain. Dr. Tatta is the author of Heal Your Pain Now; A Revolutionary Program to Reset Your Brain and Body for a Pain-Free Life.

Nutritional Tip of the Week:

• Lucuma

Links & References from the Show:

• Dr. Joe Tatta's Website
• Acute Childhood Experiences (ACE) Research
• Healing Back Pain Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Yoga Teacher College  --

  The Definitive Mind-Body Fitness Training for Career-Minded Professionals.

The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.

Learn More

In 1990, the Human Genome Project began, and by 2003, roughly 20,000 human genes had been sequenced. This is exciting, but it's also just the first step. How can we use this data to understand human health, longevity and wellness? What can our genetics tell us about our proclivity for certain activities and our susceptibility for certain illnesses? On this week's Yoga Talk Show, you'll meet Naturopath, Bob Miller, who will help you decode the code that is your genetic heritage.

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Listen & Learn:

• Why genetic testing is the future of medicine
• How you're making and using antioxidants
• Genetics: code for enzymes which are the worker bees of the body
• How to get started with testing your DNA

ABOUT OUR GUEST

Robert Miller earned his naturopathic degree from Trinity School of Natural Health and is board certified. Bob has served as a traditional naturopath for 20 years, and has spent the last several years engaged almost exclusively with genetic variants and related research.

He works with a company called, Professional Health Products, to formulate an Epigenetics line of products for use by health care providers. Bob lectures at nationwide seminars to educate physicians and health care practitioners about genetic variants and nutritional supplementation for achieving optimal health. He also was recently named to the Functional Medicine University’s advisory board.

Nutritional Tip of the Week:

• Acai Berry

Links & References from the Show:

• Bob's website
• 23andMe Genetic Testing

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Limited Edition Aqua Yoga Trapeze  -- People loved our limited edition, AQUA-colored Yoga Trapeze so much, it sold out a week after we received them in stock!

Good news: we have them back in stock. Bad news: they are flying off the shelves already, so if you are interested click on the link below.

Learn More

What if your immune system went haywire and starting attacking your body's nervous system affecting your vision, your sensations, your mobility, or other bodily functions? Auto-immune conditions are extremely common, and Multiple Sclerosis (MS) is one of the more devastating diseases in this category. Whether you or someone you know has MS or not, you can learn a great deal about myelin health, proper nutrition, and balanced living from people who do—because for them, it can be a question of life or death. On this week's show, you'll meet an author, coach and expert, Andrea Hanson who is thriving despite her MS diagnosis in 2000. 

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Listen & Learn:

• How MS attacks your nervous system 
• Why diagnosis is getting earlier and better 
• How MS can be progressive or relapsing / remitting 
• Diagnosis: MRI shows wearing down of myelin on nerves (like holes) 

ABOUT OUR GUEST

Andrea Wildenthal Hanson is a speaker, bestselling author, and master certified life coach. Diagnosed with multiple sclerosis in 2000, Andrea empowers people to become their own wellness hero, instead of the victim of a disease. She is the author of two books: Stop Carry the Weight of Your MS and Live Your Life Not Your Diagnosis.

Nutritional Tip of the Week:

• Garlic Onions

Links & References from the Show:

• Andrea's website
• Terry Wahls, MD

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Yoga Teachers College -- The Yoga Teachers College offers master-level training for those looking to build a career as yoga professionals. Our trainees benefit from the best of modern learning technology combined with old school apprenticeship. Graduates walk away with the skills, confidence and experience needed to become not just teachers, but community and business leaders as well.

Whether your goal is to teach part time locally, travel and lead workshops internationally, or to open your own studios, The Yoga Teachers College will support your career every step of the way.

Learn More

If given the opportunity, would you climb Mt. Kilamanjaro in nothing but your shorts and sneakers? Would you trust a stuntman-turned-breathing guru with you life? On this week's Yoga Talk Show, you'll meet a guy who did just that—and survived to write a book about it. The guy is Scott Carney, and his teacher is former YTS guest, Wim Hof. This is a wild and somewhat reckless tale, but it'll inspire you to push the limits of your own comfort zone, your imagined physical limitations, and perhaps live a more inspired life.

------------
Listen & Learn:

• How Wim Hof breathing is very similar to the drug, Diamox, used by high altitude climbers to speed up respiration 
• Why we've become too comfortable, too spoiled, and too numb to the world around us
• How cold exposure and controlled hyperventilation (used intelligently) can be a powerful part of a healing regime 
• How our guest managed to summit Kilamanjaro in nothing but sneakers and a pair of shorts

ABOUT OUR GUEST

Scott Carney is an investigative journalist and anthropologist. He is a senior fellow at the Schuster Institute for Investigative Journalism and a Scripps Fellow at the Center for Environmental Journalism in Boulder, Colorado.

What Doesn't Kill Us is his most recent book; other works include The Red Market and A Death on Diamond Mountain. Scott was a contributing editor at Wired for five years and his writing also appears in Mother Jones, Men's Journal, Playboy, Foreign Policy, Discover, Outside and Fast Company.

Nutritional Tip of the Week:

• Cook vs Raw

Links & References from the Show:

• Rhonda Patrick on cold therapy
• Bohr Effect (acid/alkaline of the blood)
• Scott's Site
• What Doesn't Kill Us (book) 

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Teacher Trapeze Training -- We’re now accepting applications for The Yoga Trapeze Certification course where you’ll learn how to teach both group and private lessons for beginning and intermediate students.
  For passionate yoga students who love inversion yoga, this is an exciting opportunity to train with YOGABODY, the leading educator and manufacturer of inversion slings worldwide. The Yoga Trapeze is the most-popular yoga inversion sling ever with over 100,000 students in 81 countries. Despite the ever-growing demand, there are hardly any professional instructors—until now.

Learn More

Science has linked meditation with longevity through the study of telomeres, the chromosomal caps that are an indication of cell health. By mitigating our stress response specifically, research indicates that mindful practices down-regulate our stress response and up-regulate telomerase production, an important protein for the health of these chromosomal caps. What does all that mean? Basically, it means meditation can make you live longer in the future and live healthier right now. On this week's Yoga Talk Show, you'll meet Dr. Elissa Epel, one of the leading researchers on stress, cell aging, and telomeres.

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Listen & Learn:

• How telomeres are the protective caps on the ends of our chromosomes, just like the plastic tip on a shoelace
• How short telomeres release cytokines or die—both of which are very negative
• How chronic inflammation (from cytokines) can contribute or even cause diseases and illnesses
• Why meditation can mitigate stress response and be protective of telomeres
• Why abuse, violence and trauma can literally shorten your life
• Why vagal nerve tone can reduce the stress response

ABOUT OUR GUEST

Elissa Epel is psychologist who studies stress, aging, and obesity. She is the director of UCSF's Aging, Metabolism, and Emotion Center (AME) She consults to the National Institutes of Health on various initiatives related to human behavior and how to change it, and is on the Steering Council of the Mind and Life Institute that supports research on contemplative practices. She has been studying stress and biology for almost 20 years now.

Nutritional Tip of the Week:

• Protein

Links & References from the Show:

• The Telomere Effect Book
• Acute Childhood Experiences Studies (ACE)
• Telomeres Defined
• Telomeres, Lifestyle, Cancer, and Aging
• Shamatha Project

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Hurt So Good Massage Balls -- Natural Rubber Creates Human-Like Deep Tissue Massage Experience on Soft Tissues

Hurts So Good Massage Balls allow you to release tension, break up sliding surface dysfunctions, and improve circulation in and around your muscles and tendons, ligaments, and fascia. In our modern lives, our movement patterns tend to be very habitual. We sit, stand, drive, and walk; but we often lack the dynamic range of motion that our bodies are designed for.

Learn More

In almost every yoga class, the teacher will emphasize the importance of breath—but what does that really mean and why does it matter? If you ask, you'll likely hear that you're adding oxygen to your blood or improving your circulation. But is that true? It turns out that most yoga breathing actually reduces oxygen in the blood and increases CO2. To add to this paradox, more CO2 is actually a good thing and results in more oxygen to the cells. On this week's Yoga Talk Show, you'll learn how and why. 

------------
Listen & Learn:

• Why C02 is actually your friend
• How C02 relaxes muscle tissue (great for stretching)
• Why nose breathing encourages diaphragmatic breathing, increases NO2, and arterial oxygen uptake
• How reduced breathing increased saliva in the mouth, a sign of parasympathetic nervous system dominance and higher CO2
• Why 30% of population has Rhinitis and how reduced breathing can help
• How reduced breathing impacts your spleen (yes, your spleen!) 

ABOUT OUR GUEST

Patrick completed his clinical training in the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia, a training accredited by Professor Konstantin Buteyko himself.

Patrick suffered from asthma as a kid and discovered the Buteyko Method at the age of 26 and has been asthma-free since then, a feat that over 20 years of medication had failed to accomplish. In a career spanning 15 years, Patrick has since also become a bestselling author and expert on the topic of optimal breathing for improved health, well-being and fitness.
Among the eight books Patrick has written, two have consistently remained in the top ten best sellers on Amazon.com:

He is the author of 3 books: Close Your Mouth, Asthma Free Naturally, and The Oxygen Advantage®.

Nutritional Tip of the Week:

• Water filters

Links & References from the Show:

• The Oxygen Advantage Website
• The Psychology and Physiology of Breathing (book)
• The Bohr Effect
• Who is Konstantin Buteyko?

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• The Yoga Trapeze Teacher Training course in San Diego -- The Yoga Trapeze Teacher Training course is conducted in beautiful Fallbrook, California. This quiet city is easily accessible from either Los Angeles or San Diego airports making it a convenient and affordable travel destination. Fallbrook is home base for Sage Yoga Studios, run by Yoga Trapeze certified teachers, Reyna and Lee Beckler. The weather is great, the cost travel is very reasonable, and the yoga studio is ideal for a training of this type. 

  For passionate yoga students who love inversion yoga, this is an exciting opportunity to train with YOGABODY, the leading educator and manufacturer of inversion slings worldwide. The Yoga Trapeze is the most-popular yoga inversion sling ever with over 100,000 students in 81 countries. Despite the ever-growing demand, there are hardly any professional instructors—until now.

  Learn More

If you go to your doctor for a routine checkup, he or she will usually run very limited blood tests because of cost considerations and limited health insurance coverage. For anyone interested in optimal health, this is not much of a "checkup" at all since you're not checking much of anything. You could have low Vitamin D (almost certainly), elevated C-Reactive Protein (very likely) and a high A1C (very common) without knowing it.

Today, we have the ability to go "rogue" and take our health into our own hands. Just like you can order a designer cocktail at your local bar, you can also order up your own blood tests and hire someone to help you review them. Rather than comparing your results to the national averages (which means a bunch of sick people), a qualified professional can help you analyze your results and help you work toward optimal health, not average health.

On this week's Yoga Talk Show, you'll meet Dr. Stephen Lewis and Janet Lewis, founders of Doctor's Nutrition, an innovative company that advises you on blood work and helps you interpret the data.
------------
Listen & Learn:

• Why most doctors do extremely limited blood tests
• Why your results are usually green light or red light only, and the yellow range (warning!) is almost completely ignored
• How to go "rogue" and take your health into your own hands
  Why you should get an A1C test for a 3-month snapshot of your blood glucose management
• Why you should get your T3 (not just TSH) tested for thyroid health

ABOUT OUR GUEST

Dr. Stephen Lewis and Janet Lewis are the founders of Doctor's Nutrition. Doctor’s Nutrition provides Evidence-Based Nutrition™ information, where you get information based on years of experience treating patients with natural compounds and verifying the results with pre and post lab tests. Located in Longview, Texas, Doctor's Nutrition offers medical lab services in or near your hometown without the need for expensive office visits and long waits.

Nutritional Tip of the Week:

• Alkalized Water

Links & References from the Show:

• Doctor's Nutrition

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Cork Yoga Block 

This block was originally developed for the YOGABODY Fitness Studio Group because we needed an all-natural, eco-friendly, and non-slip prop to use in our public classes. Traditional, synthetic blocks are ugly, slip with sweat, and have an unpleasant hand-feel. Hence, Corky the Block was born!

Yoga students use Corky the Block in dynamic Vinyasa Yoga practices, deep stretching Gravity Yoga sessions, and in advanced arm balancing and back-bending. A block is an essential yoga prop, and Corky the Block is a beautiful addition to your practice room.

Learn More

When most people think of health and wellness, sex is not usually top-of-mind, but it should be. Most couples have bad sex rarely, and most want to have great sex all the time.

What's gone wrong? We are sexual beings, and we relate to the world sexually. On this week's show, you'll meet sexologist, Dr. Jenn Gunsaullus, who shares her experience and research navigating this often-taboo topic that affects all our lives.

Listen & Learn:

• How happy-naked-love-time can be a great alternative play technique that can replace or enhance love-making
• Why communication is usually the key ingredient to make any sexual relationship work
• How to explore fantasy, role play, power dynamics, and kink without shame or guilt
• How passion and sexuality change as we age and what to do about it

ABOUT OUR GUEST

Dr. Jenn Gunsaullus, sociologist and sexologist, is a frequent speaker about sexual empowerment, healthy relationships, body image, erotic play, sexual health, women’s empowerment & nurturing, and mindfulness. She has presented two TEDx Talks, is a writer on sex and relationships, and a recurring intimacy expert on the San Diego morning news. Her educational video series has over a million hits on YouTube.

Links & Resources:

• Dr. Jenn's Den

Nutritional Tip:

• Spice Rack

Got Questions?

• Send me a voicemail here: http://www.YogaBody.com/AskLucas
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Thanks to Our Sponsor:

• Yoga Trapeze Teacher Training

The Yoga Trapeze is the #1 most popular yoga inversion sling in the world, and both our January and April teacher training courses are completely sold out. Good news! We’ve just opened up September 2017 for applications, and so this is an opportunity for you to gain the professional skills and confidence needed to teach professionally this exciting new style of yoga.

Learn More

About once or twice a week, I'm completely exhausted and yet I can't fall asleep until one or two in the morning. This "wired and tired" feeling is common among most busy people, and while we often blame it on our busy careers, our life as parents, or just the ups and downs of daily life, the reality is that these chemical imbalances compound over time and can lead to pretty serious health problems.

On this week's Yoga Talk Show, you'll meet a medical doctor pioneer whose work spans from natural childbirth and plant medicine to women's health and endocrine balance. Please meet Dr. Aviva Room.

------------
What You'll Learn:

• Overworked adrenals vs. true adrenal fatigue—what's the difference?
• How "tired and wired" is a vicious circle
• Cortisol can be the "wear and tear" hormone
• Why adrenal fatigue = adrenal depletion
• How your chemical body (hormones), electrical system (nerves) and bacterial body (microbiome) are all interconnected
• Tips for sleep, food, and lifestyle balance
• Why ultradian rhythms (every 90-120 minutes) are crucial to understanding your own body
• Chronobiology: the effects of solar- and lunar-related rhythms

Links & Resources:

• Aviva Romm, MD's website
• Book: The Adrenal-Thyroid Revolution
• Ultradian Rhythms

ABOUT OUR GUEST

Medical Doctor, Aviva Romm is a midwife, herbalist, and Yale-trained MD, Board Certified in Family Medicine with Obstetrics, as well as a graduate of Dr. Weil's Integrative Medicine Residency. Aviva is a leader in botanical medicine and is the author of 7 books on natural medicine, including the textbook Botanical Medicine for Women’s Health (Elsevier) and her latest book, The Adrenal Thyroid Revolution (Harper One, January 2017).

Nutritional Tip:

• Fructose intake

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Thanks to Our Sponsor:

• Burlington Yoga Conference

For years Burlington, Vermont, has been a destination for health, natural living, organic food, and yoga. With a dozen independently operated Yoga studios and wellness centers in the greater community.

BYC’s mission it to unite yoga students, teachers and studios as well as to empower and support individuals along the yogic path.

Learn More

Most people assume that a healthy heart is beating slowly and steadily. The truth is a healthy heart is agile, highly variable, and changing with every inhale and exhale.

The measurement of your real-time, beat-to-beat variance is called, Heart Rate Variability, and it's something every yoga student should learn. In a matter of minutes, you can "see" what's going on in terms of your nervous system and emotional self, and more importantly, you can breath and visualize to change it when needed. On this week's show, you'll meet, Howard Martin, a leading voice at HeartMath.
------------
What You’ll Learn:

• How a heart-based approach to daily living can create positive change to meet global challenges
• The importance of neuro-cardiology, the study of the heart's own nervous system
• How the heart is sending more signals to the brain than it receives
• Why the heart is an electrical organ, the strongest source of bio-electricity (40x's more than the brain) and projects its electromagnetic field 3-4 feet around you
• How emotional activity can impact your electromagnetic field
• Why "coherence" is a state of psycho-physiological balance, the goal of much of our mind-body wellness
• How heart rate variability (HRV) can tell you more about your nervous system status and emotional health
• 3 steps to heart-based breathing

Links & Resources:

• HeartMath site
• HeartMath Research

ABOUT OUR GUEST

Howard Martin is one of the original leaders who helped Doc Childre found HeartMath and has been with the organization since its inception in 1991 serving as a key spokesperson and executive.

In 1999 he co-authored with Doc Childre, The HeartMath Solution. Howard is also a contributing author of the new book, Heart Intelligence, Connecting with the Intuitive Guidance of the Heart. During his career with HeartMath and the Global Coherence Initiative, Howard has delivered educational programs to tens of thousands of people including: Fortune 100 companies, government agencies, all four branches of the U.S. military, and school systems in over 50 cities on four continents.

Nutritional Tip:

• Bulk Tea vs Bag Tea

Got Questions?

• Send me a voicemail here: http://www.YogaBody.com/AskLucas  
• Or write to us: podcast@yogabody.com  

Like the Show?

• Leave us a Review on iTunes: http://www.yogabody.com/reviews  

Thanks to Our Sponsor:

• Hurts So Good Massage Balls

Hurts So Good Massage Balls allow you to release tension, break up sliding surface dysfunctions, and improve circulation in and around your muscles and tendons, ligaments, and fascia.

• Relieve tight muscles knots, aches and pains any time, on your own
• Improve blood flow to targeted areas for nourishment and elimination of waste
• Release and relieve compressed nerves such as carpel tunnel and sciatica
• Assist in scar tissue elasticity and correct healing

Learn More

Marijuana is being decriminalized and even legalized in North America, Europe, and other parts of the world very quickly—and for good reason. The law enforcement costs are many billions of dollars annually and the social impact of criminalizing this plant seem far worse than potential abuse (which is surprisingly low).

On this week's Yoga Talk Show, we'll talk about the top medical uses for Marijuana, how to use it without getting high, and why legalization might actually reduce (not increase) drug use since marijuana provides an alternative to harmful pharmaceutical drugs.
------------
What You´ll Learn:

• Top treated conditions: anxiety, pain, and insomnia
• The difference between THC and CBD
• Why most people are using way too much and getting scared away
• How cannabis can help with seizure disorders
• How to get started safely with edibles

Links & Resources:

• Dr. Patel´s Site

ABOUT OUR GUEST

Dr. Patel is a Osteopathic Doctor in the state of California. She has been practicing in the area of Medical Marijuana (Cannabis) since 2012 and has treated thousands of patients. She is in private practice in Walnut Creek, CA, and has lots of great resources on her site: www.DrRachnaPatel.com 

Nutritional Tip:

• K2

Got Questions?

• Send me a voicemail here: http://www.YogaBody.com/AskLucas  
• Or write to us: podcast@yogabody.com  

Like the Show?

• Leave us a Review on iTunes: http://www.yogabody.com/reviews  

Thanks to Our Sponsor:

• Yoga Trapeze Teacher Training

The Yoga Trapeze is the #1 most popular yoga inversion sling in the world, and both our January and April teacher training courses are completely sold out. Good news! We’ve just opened up September 2017 for applications, and so this is an opportunity for you to gain the professional skills and confidence needed to teach professionally this exciting new style of yoga.
Learn More

Have you heard of fecal implants? This is when the fecal matter from someone with healthy gut bacteria is transferred to the gut of someone with gut dysbiosis—and it works. While this sounds extreme, in today's digestive health landscape, this is a real option some people need to consider when they are suffering from Small Bacterial Intestinal Overgrowth (SIBO).

On this week's Yoga Talk Show, we'll discuss why digestive disorders are so common, and how the remedies can be counter-intuitive such as reducing fiber, lactose, and even fruit.
------------
What You´ll Learn:

• Why fecal transplants might save your gut
• Why you should limit fiber, fructose, lactose, resistant starch and most sugar alcohols
• How erythritol could be the most gut-friendly sugar alcohol
• How the 3lbs of gut bacteria in our gut can be your friends or foe
• How low fiber or "elemental diet" could improve bacterial overgrowth

Links & Resources:

• Digestive Health Institute (Dr. Norm's site)
• Small Intestine Bacterial Overgrowth
• Fecal Transplants
• Yeast vs. Fungus
• Candida

ABOUT OUR GUEST

Norman Robillard, Ph.D., Founder of the Digestive Health Institute is a leading gut health expert. He is a microbiologist, the author of Fast Tract Digestion book series and publisher of the Fast Tract Diet mobile app. He is the creator of the drug and antibiotics free Fast Tract Diet for functional gastrointestinal disorders, small intestinal bacterial overgrowth (SIBO) and related conditions.

Nutritional Tip:

• Eggs

Got Questions?

• Send me a voicemail here: http://www.YogaBody.com/AskLucas            
• Or write to us: podcast@yogabody.com  

Like the Show?

• Leave us a Review on iTunes: http://www.yogabody.com/reviews  

Thanks to Our Sponsor:

• Essential Mister

Let me guess… you love essential oils but are sick and tired of diffusers that look like lava lamps from the 1960’s? If so, you need YOGABODY Essential Mister with a real-wood exterior. The simple, elegant design is a lovely addition to any room in the house, and it’s simple, foolproof functioning allows you to set it and forget it for hours and hours of continuous use.

Originally designed for our commercial yoga studios, The Essential Mister allows you to bring the power of Aromatherapy to your home or office. USA-plug, but with a simple adapter can be used in any country. 1-year warranty, 100% satisfaction guaranteed.

Learn More

Your typical doctor's visit is less than 7 minutes long. It doesn't matter if you have a broken bone, a tonsil infection, or pancreatic cancer, most of the time you're in and out faster than seems possible. It's not the doctor's fault, it's the system's fault, and the solution is to slow down everything in our lives to achieve balance. But who wants to go slow? Not you, not me... so what to do?

On this week's show, we'll look at creative solutions to finding more quality downtime in life without compromising your goals, ambitions or excitement.
------------
What You´ll Learn:

• Why community support is the linchpin for health
• Why we need to properly define what "health" really means (it's not young and beautiful)
• Why slowing down can be the ultimate self-care routine
• Why quality "slow time" is more important than quality

ABOUT OUR GUEST

Dr. Michael Finkelstein practiced internal medicine and was Medical Director of a hospital for 20 years before embarking on further training in Integrative and Holistic Medicine. He went on to create a Health and Wellness Center, called SunRaven, and wrote Slow Medicine: Hope and Healing for Chronic Illness because he realized that individuals need more than what is found in typical medical institutions.

Links & Resources:

• Slow Medicine Doctor (Dr. Finkelstein's site)
• Headspace Meditation App
• Transcendental Meditation

Nutritional Tip:

• Whey Protein

Got Questions?

• Send me a voicemail here: http://www.YogaBody.com/AskLucas  
• Or write to us: podcast@yogabody.com  

Like the Show?

• Leave us a Review on iTunes: http://www.yogabody.com/reviews  

Thanks to Our Sponsor:

• Awesome Toes

Yoga Toe Spreaders & Separators for Nighttime, Yoga Practice & Running
Awesome Toes! naturally stretch your feet after a long day of work. Loved by anyone who wears high-heeled shoes, work boots, or spends all day on their feet. They also help stretch the shortened connective tissues of your feet so they regain their natural shape and range of motion.
Awesome Toes! can be used at night, while watching TV, while practicing yoga, and even in wide-toed athletic shoes for running. Most toe separators on the market fall off or break during activities, but Awesome Toes! are designed for durability and comfort during yoga practice, dance rehearsals and while engaging in sports.

Learn More

Many yoga students explore traditional Indian medicine, Ayurveda, but neglect to study Traditional Chinese Medicine (TCM). While they have many similarities, TCM offers some herbs, techniques, and approaches to healing that serve as powerful tools for anyone on a path of mind-body wellness.

On this week's Yoga Talk Show, you'll learn about Traditional Chinese Medicine, Chinese Herbs, and taking a holistic approach to health. Brodie Welch shares her 13 years of experience working one-on-one with clients, and her insights will help you get started with Chinese Medicine responsibly. Remember, just because something is herbal doesn't mean it's safe or it's appropriate for everyone. Listen in to learn how to get started responsibly. 

------------
What You´ll Learn:

• Why Chinese Medicine includes food, herbs, energy exercise, meditation/feng shui, bodywork and more
• How insect-based formulas might help with migraines
• Why ren shen or ginseng might be helpful for mood disorders
• How xiao yao wan might help you get through the holidays
• Why turmeric + black pepper taken with fat could help your inflammation
• Why corydalis might be helpful for chronic pain

ABOUT OUR GUEST

Brodie Welch is a Licensed Acupuncturist, board-certified herbalist, Chinese Medicine expert, and self-care strategist. She’s the founder of Life in Balance Acupuncture in Corvallis, Oregon, where she has been treating patients since 2003.

In addition to her clinical practice, Brodie shares her expertise to help women care of themselves with innovative learn-from-anywhere courses, workshops, and retreats on stress management, the body-mind connection, and Chinese Medicine. She’s also a creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world.

Links & Resources:

• Brodie Welch´s Site
• Find a Traditional Chinese Medicine Practitioner

Nutritional Tip:

• Ketosis

Got Questions?

• Send me a voicemail here: http://www.YogaBody.com/AskLucas  
• Or write to us: podcast@yogabody.com  

Like the Show?

• Leave us a Review on iTunes: http://www.yogabody.com/reviews  

Thanks to Our Sponsor:

• Yoga Trapeze Teacher Training

The Yoga Trapeze is the #1 most popular yoga inversion sling in the world, and both our January and April teacher training courses are completely sold out. Good news! We’ve just opened up September 2017 for applications, and so this is an opportunity for you to gain the professional skills and confidence needed to teach professionally this exciting new style of yoga.

Learn More