The Lucas Rockwood Show

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

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Juice Fasting

Got Questions?

Like the Show?

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

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

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?

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

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: 

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?

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

Overcome Fear  

with Kristen Ulmer

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

Why would you do this? 

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

Listen & Learn:

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

Links & Resources

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Cannot Digest Nuts

Got Questions?

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

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

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?

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

Respiratory Therapy

with Joe Lewis

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

Listen & Learn: 

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

Links & Resources

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • When to Eat Fruit

Got Questions?

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

CBD for Pain & Sleep

with Mary Clifton

 

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

But what does it all mean for you? 

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

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

Listen & Learn: 

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

Links & Resources

ABOUT OUR GUEST

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


Nutritional Tip of the Week:

  • Super Green Powders

Got Questions?

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

Reflexology & Energy Balance

with Helen Chin Lui  

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

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

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

Listen & Learn:

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

Links & Resources:

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Immune Boosters Covid

Got Questions?

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

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: 

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?

Like the Show?

 

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

Understanding Your Bloodwork
with Todd Strong

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

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

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

Listen & Learn: 

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

Links & Resources:

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

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

Nutritional Tip of the Week:

  • Addicted to Chocolate

Got Questions?

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

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:

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • How Much Fiber

Got Questions?

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

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?

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

How to Succeed with Yoga & Fitness At Home 

with Lucas Rockwood

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

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

My Top Five Tips: 

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

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

Nutritional Tip of the Week:

  • Plant vs Animal Nutrition

Got Questions?

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

Is Personality Permanent?
with Benjamin Hardy


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

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

Listen & Learn: 

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

Links & Resources

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Vit D & Covid

Got Questions?

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

Fast, Feast, Repeat

with Gin Stephens
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When we think of dieting and weight loss, the first thing that comes to mind is calorie counting, portion control, and a list of “good” and “bad” foods. But what if there was a much simpler way to start? What if, before you superimpose restrictions and rules, you could achieve huge benefits simply by altering your meal timing? 

Enter: time-restricted eating (aka intermittent fasting). The simple practice increasing the break time between your last meal today and your first meal tomorrow can have exciting effects on your hormones, blood sugar, body fat, and overall weight. For most people interested in weight loss, this is the simplest, safest, and easiest place to start - so why not? 

My guest on this week’s podcast lost 80lbs with timer-restricted eating, and she’s kept it off since 2005.

Listen & Learn: 

  • How diets involved trying to override your biology and fight your body instead of working with it naturally
  • How simply skipping breakfast and reducing your eating window can sometimes lead to exciting changes in your body and health 
  • How quickly the results of meal timing can manifest
  • How to stop with negative self-talk, guilt and shame around food 

Links & Resources: 


ABOUT OUR GUEST
Gin Stephens is a teacher, writer, podcaster and intermittent fasting advocate. She’s the author of a number of books including: Delay, Don’t Deny, Feast Without Fear, and Fast, Feast, Repeat.

Nutritional Tip of the Week:

  • Herbs for Libido

Got Questions?

Like the Show?

 

Direct download: 429_-_Fast_Feast_Repeat_with_Gin_Stephens.mp3
Category:Nutrition -- posted at: 11:01am CET

But What if Your Workplace is Toxic? 
with Robert Glazer
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I had an office job that was so boring, I used to photocopy my face while guzzling free office coffee and snacking on breath mints. As long as I was hovering near the copy machine, everyone assumed I was doing something productive.

After a few days of this linger-guzzle-mint-chomp routine, my colleague, Cynthia, felt we needed to add some occasional stapling to our escapades lest we be found out. So we started making zines out of my best xeroxed smash-face printouts. Oh, good times. 

Life is too short to hate your job, and yet most of us do. With telecommuting at an all-time high, some jobs have become more tolerable, but do you truly feel meaning and purpose at work? Do you feel like you’re working toward a worthy goal? These are hard questions I don’t have the answer to, but my guest on the show has created a multi-award winning workplace, so he’s got some great ideas. 

Listen & Learn: 

  • Why lack of value alignment is perhaps the biggest job problem of all 
  • How to both employee and employers need to think about the end at the beginning
  • Why “2 weeks notice” is terrible for everyone
  • How COVID-19 is affecting communication and connection 

Links & Resources

ABOUT OUR GUEST

Robert Glazer is the founder and CEO of Acceleration Partners marketing agency.His agency has won numerous awards including Glassdoor's Employees' Choice Awards (2 years in a row), Ad Age's Best Place to Work, Entrepreneur's Top Company Culture (2 years in a row), Great Place to Work & Fortune's Best Small & Medium Workplaces (3 years in a row) and Boston Globe's Top Workplaces (2 years in a row). His writing has been featured in Forbes, Inc. and Entrepreneur magazines, Bob shares his ideas and insights via Friday Forward email newsletter, his Elevate podcast, and his books including: Friday Forward and Elevate.

Nutritional Tip of the Week:

  • Restless Leg Syndrome

Got Questions?

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Direct download: 428_-_But_What_if_Your_Workplace_is_Toxic_with_Robert_Glazer.mp3
Category:general -- posted at: 4:33pm CET

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

ABOUT OUR GUEST 

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

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

Nutritional Tip of the Week:

  • Top Food for Weight Loss

Got Questions?

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

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


ABOUT OUR GUEST 

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

Nutritional Tip of the Week:

  • Healthy Eating While Travelling

Got Questions?

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

The Science of Sin

with Dr. Jack Lewis


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

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

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

Listen & Learn: 

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

Links & Resources

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Sweet Potato vs White Potato

Got Questions?

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

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: 

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

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

The Meritocracy Trap: How the Myth Feeds Inequality
with Daniel Markovits

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

Every year I live outside the U.S. I’m able to better understand my culture simply due to my physical distance from it. I notice things like promiscuous use of peanut butter and cinnamon in American foods, the endless sports and war metaphors in colloquial language, the ubiquitous nostalgia for the post-World War II family life, and the universal belief that every underdog has a chance to go all the way up. 

Meritocracy.

Study hard, work hard, and show up year-after-year, and you can be just about anything you want to be. In the 1950s, that was somewhat true. Today, the schism between the have and have-nots is so vast that in many cases, no amount of hard work or earned street cred will give you equal access to opportunity.

If you're dealt an unlucky hand, as most people are, your options are limited by gatekeepers you’ll never meet, schools and jobs you’ll never have access to. More perplexing still, if you’re dealt a lucky hand, as I was, and if you play your cards right, you enlist into a lifetime of self-sacrifice, ridiculously long work days, and an almost guaranteed inability to enjoy the so-called privileged life you lead.

Why? Because you’re working all the time.

Meritocracy, like any ideology, sounds amazing on paper, but falls flat in the real world. It’s as mythical as a unicorn. Catch me if you can. On this week’s show, you’ll meet researcher and writer, Daniel Morkovits, who shares his findings on just how broken this meritocratic system is today. 

Listen & Learn:

  • How average CEO compensation has grown 940% since 1978 while typical worker compensation has risen only 12% during that same time

  • How elite education, more than any other factor, acts as the gating factor into the ruling class 

  • How the best universities brag about sub-10% acceptance rates, essentially engineering an elite class

  • How middle-level jobs are getting completely eliminated by technology leaving only the ruling and working classes on either end of the spectrum

  • How the meritocracy myth is not just unfair, but potentially dangerous as it threatens the safety and happiness of both the haves and have-nots. 

Links & Resources

ABOUT OUR GUEST
Daniel Markovits holds degrees from Yale, London School of Economics and Oxford. He’s on the faculty at Yale Law School, where he publishes on the philosophical foundations of private law, moral and political philosophy, and behavioural economics. His latest book is, The Meritocracy Trap: How America's Foundational Myth Feeds Inequality, Dismantles the Middle Class, and Devours the Elite.

Nutritional Tip of the Week:

  • White Bread Better Than Whole Wheat

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

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

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

Listen & Learn: 

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

Links & Resources

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

Nutritional Tip of the Week:

  • 7 Meals a Day

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

How to Change Your Mind
with Jon Venus

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

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

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

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

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

Listen & Learn: 

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

Links & Resource: 

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Mushrooms for Immune System

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

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

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

Learn How Meditation: 

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

Links & Resources:


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

Nutritional Tip of the Week:

  • Weight Loss for Summer

Got Questions?

 

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

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

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

Listen & Learn: 

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

Links & Resources:


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

Nutritional Tip of the Week:

  • Protein Shake

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

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

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

Listen & Learn: 

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

Links & Resources

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

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

Nutritional Tip of the Week:

  • Fruit Until Five

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

Time Off 

with John Fitch

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

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

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

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

Listen & Learn: 

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

Links & Resources: 

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Fruit Until Five

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

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

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

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

Listen & Learn: 

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

Links & Resources:

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

Nutritional Tip of the Week:

  • Eating Essential Oils

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

Detox Your Thoughts
with Andrea Bonior

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

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

Listen & Learn: 

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

Links & Resources

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • How Much Fiber to Eat

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

How to Control Your Attention 

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

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

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

Listen & Learn: 

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

Links & Resources: 

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Spinal Fusion

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

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

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

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

Listen & Learn: 

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

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

  • Why we lack proper care and treatment for mental illness

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

Links & Resources: 

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

Nutritional Tip of the Week:

  • VitD-Covid

Got Questions?

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

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?

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

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

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

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

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

Listen & Learn:

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

Links & Resources:

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

Nutritional Tip of the Week:

  • Onions & Garlic Flexibility

Got Questions?

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

Water, Whiskey, Coffee - Yoga Breathing Made Simple

With Lucas Rockwood

 

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

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

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

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

Listen & Learn: 

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

Links & Resources: 

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Canned COVID Food

Got Questions?

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

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

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

The Pleasure Gap - Women’s Inequality in the Bedroom

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

- Hunter S. Thompson


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

 

Listen & Learn: 

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

Links & Resources:

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

Nutritional Tip of the Week:

 

  • What to Eat for Belly Ache

 

Got Questions?

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Adversity into Advantage
Laura Huang

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

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

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

Listen & Learn:

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

 

Links & Resources:

ABOUT OUR GEST

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

Nutritional Tip of the Week:

  • Vit C for COVID19

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

How Successful People See the World
with Emily Balcetis 

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

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

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

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

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

Listen & Learn: 

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

 

Links & Resources: 

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

 

Nutritional Tip of the Week:

  • Silver for COVID19

Got Questions?

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Leave us a Review on iTunes

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

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

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

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

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

Listen & Learn:

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

Links & Resources:

 

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



Nutritional Tip of the Week:

  • What is your dosha

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

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

But how do we do this? 

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

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

 

Listen & Learn

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

 

Links & Resources

 

ABOUT OUR GUEST

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

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

 

Nutritional Tip of the Week:

  • Recipes During Quarantine

Got Questions?

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

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

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

Listen & Learn: 

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

Links & Resources: 

ABOUT OUR GUEST

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


Nutritional Tip of the Week:

  • Supplements for COVID-19

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

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

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

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

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

Listen & Learn: 

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

Links & Resources

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

Nutritional Tip of the Week:

  • Garlic for Coronavirus

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

A close friend lost her husband tragically and suddenly, but she was back in the office just two weeks later. She shed a few tears that first month, but mostly, it was Beth as usual. She didn’t fall behind on any projects or ask for help.

“Beth is so strong. I think she can handle just about anything,” they said. Except they were wrong, and so was I.

Beth was mourning privately for months, and then deeply depressed for years following the accident. She’d kept it hidden. Hidden depression is not just common, it’s applauded; and I’m as guilty of this as anyone.

On this week’s podcast, you’ll meet a clinical psychologist whose recent work focuses on this growing mental health problem hidden from plain sight.

Listen & Learn

  • How the “smile or die” positive attitude leads many of use to push down and cover up deep pain and emotions 
  • The difference between classic, clinical depression and the hidden type 
  • The personal and societal fallout that come from wearing an emotional mask for years or even a lifetime
  • How the opposite of depression is engagement or connection - no happiness 

Links & Resources

ABOUT OUR GUEST

Margaret is a clinical psychologist with over 27 years experience. She’s also a writer and podcaster (SelfWork). She has a new book called, Perfectly Hidden Depression: How to Break Free from the Perfectionism that Masks Your Depression. She has written for HuffPost, The Mighty, Psych Central, The Gottman Blog, Psychologies, StigmaFighters, The Good Men Project, and This Is My Brave. 

Nutritional Tip of the Week:

  • Moringa

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Direct download: 401_-_Perfectly_Hidden_Depression_with_Dr._Margaret_Rutherford.mp3
Category:general -- posted at: 12:27pm CET

Do you have a talky coworker who never gives you space to share your ideas? Do you have a neighbor who does home repairs at 2 am? Or a spouse that never follows through with their shared housework?

Welcome to everyday conflict.

We argue easily about the things we care most about, and the small things seem too petty to be bothered with. Instead, we let them brew and fester until finally, we explode. Healthy conflict is the sign of a healthy relationship, but how can you foster positive conflict at home and at work? What does that even look like? 

Listen & Learn: 

  • Whether to avoid conflict or race to conflict (which is better?)
  • How to identify your values and aligned with them 
  • Exploring shadow values and inner conflict 
  • Strategies for communication and positive outcomes 


Links & Resources:

About Our Guest: 

Jennifer is a leading expert on conflict and organizational psychology, is founder and CEO of Alignment Strategies Group, and author of, Optimal Outcomes: Free Yourself from Conflict at Work, at Home, and in Life.  

 

Nutritional Tip of the Week:

  • Monk Fruit

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Direct download: 400_-_Become_a_Conflict_Master_with_Dr._Jennifer_Goldman-Wetzler.mp3
Category:general -- posted at: 3:40pm CET

My piano lessons were a dark, 45-minute drive from home. Mom and I left home at 6:30 am on Tuesday mornings to get there before school. “Luke is really good at this,” Ms. McGill said after my third lesson. I was eight, and that simple comment, deliberately made within earshot, gave me confidence with music that I carry even to this day (despite my obvious lack of skill as an adult).

I never said thank you to Ms. McGill. I should have. 

My sophomore year in high school, Mrs. Johnston tortured every paper I gave her with red ink. It was a bloodbath, and I suffered. But at the end of the semester, she gave me an A. It was one of the more meaningful grades I ever received, and her red ink comments continue to help me write better to this day.

Mrs. Johnston smoked and was 50-years older than me, I’m sure she’s passed away by now. I should have said thank you. 

On this week’s podcast, we’ll discuss the simple and powerful practice of writing thank you letters: to people, to family members, to cities, to the diseased, and even to people with whom you’ll never see again. 

Listen & Learn: 

  • How to leverage positive recall biased 
  • Why gratitude rooted in real-life experiences anchors positivity 
  • How to write letters and then decide later if you send or don’t send them

LInks & Resources:

About Our Guest: 

Nancy Davis Kho is a freelance writer whose work has appeared in The Washington Post, San Francisco Chronicle, US Magazine, The Rumpus, and The Toast. Her new book is, The Thank You Project: Cultivating Happiness One Letter of Gratitude at a Time.

Nutritional Tip of the Week:

  • Should I Eat Dairy

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Direct download: 399_-_The_Power_of_Thank_You_with_Nancyd_Davis_Kho.mp3
Category:general -- posted at: 4:07pm CET

“I’m not sure if you feel things the way I do,” she said. “I feel everything.” I was twenty-one, she was twenty-three. The window looked out at a brick wall in my Lower East Side apartment. “I have emotional needs, and you’re buried in your books and your work. You can see me.”

That was how it started on a Sunday afternoon. By Friday, I was helping her load CDs and tattered books into the trunk of a taxi. My first big breakup. Need to know more? Probably not. You’ve probably lived some version of this yourself, maybe more than once. 

The quality of our lives are very much defined by the quality of our relationships, and that person next to you in bed is the most important relationship of all. So how are you doing with that? Do you have a plan? Are you growing or just getting by? Like most of us, it’s probably a work in progress.

On this week’s podcast, you’ll meet relationship expert Maya Diamond shares her experiences from her field work. 

 

Listen and learn: 

  • How to determine and establish values and standards - and hold yourself to them
  • Why emotional responsiveness is crucial to a lasting partnership
  • Why men and women often express desires differently, but ultimately seek the same thing 
  • How to navigate online connections, text messages, and modern technologies in your love life 

Links & Resources: 

About Our Guest: 

Maya is a Dating and Relationship Coach. She is also a YogaTeacher and Massage Therapist. She has a great TEDx talk you can find online, she holds a Master's in Somatic Psychology. 

Nutritional Tip of the Week:

  • Maca

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Direct download: 398_-_Better_Your_Relationship_w_Maya_Diamond.mp3
Category:general -- posted at: 11:18am CET

I always wanted to be a writer. Kerouac, Hemmingway, and Carver were my heros. Later it was playwrights Kushner, Ibsen, and Chekov. I’d drag home backpacks full of books from the public library, and I finagled my way into just about every theater I could find in New York City from Broadway to deep Brooklyn fringe venues. If you met me at age 20, you’d never predict I’d be teaching backbends and low glycemic diets at age 40 - but here we are.

Life is full of surprises. Sometimes the rug gets pulled out from under you; and sometimes, for no obvious reason, you simply shift gears and start driving another direction.

In 2002, I discovered yoga and alternative health. I was a much better writer (even back then) than I was a yoga student, but it didn’t matter. Passion is in short supply, so when you’ve got it, people want to be around you. By 2003, I was teaching and traveling; and by 2006, I founded the largest training school in South East Asia. What a change.

Learning and teaching are among the most rewarding things in my life, and on this week’s podcast, I’ll share with you the “best of” list from what I’ve observed after training more than 4,000 yoga teachers in the past 13 years. Hopefully my journey has some lessons of value for you, whatever your profession. 

Listen & Learn: 

  • Why age, background, and athletic ability are NOT predictors of future teaching success
  • How passion acts like magnet for opportunity 
  • The importance of a life and career plan
  • Why you social circle matters just as much as your goals  
  • How speaking and teaching are meta skills 

Links & Resources:

About Lucas Rockwood:

Lucas Rockwood is an internationally-renowned yoga trainer, TEDx Speaker, podcaster, writer, and entrepreneur. His early yoga and meditation teachers include Sri K. Pattabhi Jois (deceased), Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka (deceased). Lucas left the USA in 2003 when he began traveling and teaching extensively before making Barcelona, Spain, his home base. In a previous life, he worked in theater, 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 practicing in 2002.

Nutritional Tip of the Week:

  • Fish Oil

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Direct download: 397_-_13_Years_Training_Yoga_Teachers_with_Lucas_Rockwood.mp3
Category:general -- posted at: 11:29am CET

The three largest mental health facilities in the USA are Rickers, Cooks Country and LA Twin Towers Jails. The mentally ill have literally been relegated to prisons since there are so few public resources for those in need. This is devastating to the mentally ill, of course, but also to their families, neighbors and communities who are forever impacted. 

Listen & Learn: 

  • How prisons have replaced mental health facilities in the U.S. 
  • Why the mentally ill are treated like criminals 
  • The real cost of addiction 
  • Why public policy needs to be more compassionate 

Links & Resources: 

ABOUT OUR GUEST

Dr. Rosenberg is a psychiatrist with a specialty is addiction medicine at Upper East Health. He’s the author of Infidelity and his newest book, Bedlam: An Intimate Journey into America’s Health Crisis.

Nutritional Tip of the Week:

  • Weight Loss Pills

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Direct download: 396_-_Our_Mental_Health_Crisis_w_Ken_Paul_Rosenberg.mp3
Category:general -- posted at: 12:46pm CET

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

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

Listen in on this week’s podcast to learn: 

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

Links & Resources:

Nutritional Tip of the Week:

  • Curry as a Spice

Got Questions?

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About Our Guest:

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

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

I have a challenge for you. Take a pencil to paper and map out your past five years on a line graph with peaks being the great experiences and valleys being the lows. I’d be willing to guess you have a deep valley (or two!) every single year, but what about a peak? What about a moment or an experience that you’ll cherish as a memory for the rest of your life? Do you have one?

Most people who listen to the podcast value experiences over possessions, but are we doing enough to actively craft amazing moments in our lives? I’m not. I’d like to do better. Listen in on this week’s show to get ideas. 

Listen & Learn

  • Why it’s important to focus on your life resume, not just your work resume
  • How to create peak moments in life
  • Why natural + hard things can create magic
  • How to live life on your own terms
  • How to rethink your relationship with time 

Links & Resources:

About Our Author:

Jesse Itzler is the author of the books Living with a Seal and Living with the Monks, co-founder of Marquis Jet, and was involved in the Zico Coconut Water rise to success.  He's a former rapper on MTV and wrote and performed the NBA's Emmy Award-winning I Love This Game music campaign, as well as the popular New York Knicks anthem Go NY Go. He runs ultra-marathons and has a new venture called 29,029 where you summit a ski mountain again and again until you gain a total elevation equivalent to climbing Mount Everest.

Nutritional Tip of the Week:

  • Lemon Water in the Morning

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Steve Jobs had genius-level intelligence and built one of the largest and most influential companies in the world. This is impressive, but at the same time that Apple was achieving success, Jobs denied fathering his own daughter, was forced to take a DNA test, and ended up paying a tiny amount of child support for her entire youth despite having millions.

I never met Steve Jobs, but universally, he’s portrayed as a jerk. He’s the super-intelligent guy that you’d rather not invite over for dinner. So what good is a high IQ if your family and friends can’t stand you? What is the point of success if you have no one to share it with? 

Intelligence is often put on a pedestal, but the trappings are often glazed over. On this week’s podcast, we’ll unpack the “intelligence trap” and provide a new perspective on contextualizing brainpower.

Listen & Learn: 

  • Why smart people are prone to motivated reasoning 
  • How entrenchment and earned dogmatism plague some of the best minds
  • How to self distance to avoid the traps
  • Why a growth mindset can keep you learning and changing with the times  

Links & Resources:

About Our Guest
David Robson is a science writer based in London, UK, specializing in brains, bodies and behavior. He was a features editor at New Scientist for five years and is currently a senior journalist at BBC Future. He regularly features on the BBC World Service and his writing has also appeared in the Guardian, the Atlantic, and the Washington Post. His new book is called The Intelligence Trap

Nutritional Tip of the Week:

  • Weight Loss in 2020

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Direct download: 393_-_The_Intelligence_Trap_w_David_Robson.mp3
Category:general -- posted at: 11:06am CET

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

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

Listen & Learn

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

Links & Resources

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

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

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

Nutritional Tip of the Week:

  • Crowding Out Bad Foods

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

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

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

Listen & Learn: 

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

Links & Resources:

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

Nutritional Tip of the Week:

  • Meat-Only Diet

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

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

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

Listen & Learn:   

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

Links & Resources: 

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

Nutritional Tip of the Week:

  • Meal Timing

Got Questions?

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

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

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

Listen & Learn

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

Links & Resources

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

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

When you’re fasting, your body undergoes rapid healing that is very well-documented and exciting, but it’s also extremely impractical. When you spend a few days without eating, you’re weak, tired, hangry, and no good for much of anything except lying around the pool (hence the need for fasting resorts). But what if there was a way to get many of the same hormone-balancing and neuroprotective benefits of fasting while still eating and feeling good? This is where ketosis comes in, and while it’s turned into a fad diet, the real uses for the occasional reset are timeless and relatively simple to use.

Listen & Learn:

  • Why ketosis is anti-inflammatory
  • How it takes time to adapt to eating healthier fat
  • Why the real exciting health changes are in the boring middle (not the extremes)
  • How to think about food and nutrition from a balanced perspective
  • Why inflammation can often be the deeper underlying issue with many fads in health

Links & Resources:


About Our Guest
Dr. Will Cole promotes functional-medicine and specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems.

Got Questions?

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  • Leave us a Review on iTunes
Direct download: 388_-_Being_Ketotarian_with_Dr._Will_Cole.mp3
Category:Nutrition -- posted at: 10:28am CET

My worst fear with aging is losing my cognitive abilities, forgetting my kids’ names, and just becoming an old fool. It’s easy to assume that the brain will go along with the body, but there’s pretty good evidence to suggest that your mental age can be a decade younger than your physical body’s age, but you have to start working on it now.

On this week’s show, you’ll meet a neuroscientist whose mission is to help us all understand how to take better care of our brains. 

Listen & Learn

  • Why your brain needs 7-9 hours of sleep or you'll lose IQ points the next day
  • How nutrition and hydration are essential for neural health 
  • How exercise can dramatically slow brain aging 
  • Why a sense of belonging is the number one factor in neural health 

Links & Resources


About Our Guest

Dr. Tara Swart is a neuroscientist, leadership coach, author, and a medical doctor. She helps leaders achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Her newest book is called The Source.

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Direct download: 387_-_Neuroscience_and_Leadership_with_Dr_Tara_Swart.mp3
Category:general -- posted at: 11:57am CET

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

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

Listen & Learn

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

Links & Resources

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

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

I had a rough year in 2006. It was the year I opened my first yoga studio. I should have been on cloud nine, but I wasn’t ready for all that responsibility and all that stress. I had a staff of 12, hundreds of students, courses, a restaurant, and very little support. Mostly, I was alone. An old friend sent me some audio meditation tracks he’d be using that had a technology called binaural beats. I’d never heard of it, but I gave it a try. Right away, I felt something.

Technology and I have a complex relationship, but when it makes life easier, I’m a fan. Meditation is really hard, and anyone who tells you differently is actually just walking their dog (and calling it meditation). The real practices require deep work, and it’s very hard to do all alone at home, even with books and apps. This is why I love yoga breathing, and it’s also why frequency-following music can be very helpful, particularly when you’re just getting started or in a mental and emotional jam.

My guest on this week’s show is an audio engineer who makes meditation music, and he’ll share how this simple technology can potentially help you find more balance. 

Links & Resources

About Our Guest

Cory Allen is an author, podcast host, meditation teacher, and audio engineer from Austin, TX. His first book, Now Is the Way, was just released. Cory has studied and produced music for over 15 years. He has released over a dozen albums. 

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Direct download: 385_-_Binaural_Beats__Meditation_with_Cory_Allen.mp3
Category:general -- posted at: 12:33pm CET

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

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

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

Listen & Learn

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

Links & Resources:

Nutritional Tip: Food Allergies

About Our Guest

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

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

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

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

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


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

Listen & Learn

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

Links & Resources


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

Nutritional Tip of the Week:

Apples vs Oranges

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

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


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

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

Listen & Learn: 

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

Links & Resources: 

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Garlic and feeling bad

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

Would you survive if you had to grow or forage your own food for an entire year? Would you eat roadkill, wild yam, coconuts, and acorn grubs? Rob Greenfield is finishing up 365 days straight growing and gathering (from the ‘wild’) as his own food. Rob is an adventurer, environmental activist, humanitarian, and a guy on a mission to create a more sustainable and just world.

Listen & Learn: 

  • Why our current food systems are broken
  • How extremes can plant seeds for moderate ideas that make more sense
  • Why mono-crops and siloed thinking have a lot in common 
  • How our planet will look and feel with 9 billion people on it 

Links & Resources: 

ABOUT OUR GUEST


Rob Greenfield is an adventurer, environmental activist, humanitarian, and a guy on a mission to create a sustainable and just world. He dumper-dived into more than two thousand dumpsters across the United States, cycled across the USA three times, wore all his own garbage as clothing for 30 days, and spent the past year growing and foraging his own food. Rob walks his talk.

Nutritional Tip of the Week:

  • Hydration

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Direct download: 381_-_A_Year_Spent_Growing__Foraging_Your_Own_Food_with_Rob_Greenfield.mp3
Category:general -- posted at: 6:30pm CET

“Inhale fresh, life-giving oxygen… exhale toxic, dead carbon dioxide,” said my yoga teacher. I’ve heard some variation of this hundreds of times in classes. Oxygen is good, carbon dioxide is bad. In with the good, out with the bad. Right? 

As it turns out, this kindergarten understanding of breathing physiology is wrong. Most of us could really benefit from more CO2 because it opens up your air passageways, relaxes smooth muscle tissues, and allows for greater absorption of oxygen. Lack of CO2 actually leads to a lack of oxygen. Confused yet? Don’t worry, you’re not alone. 

On this week’s show, we’ll set the record straight and help you understand why slow breathing boosts CO2, and why that’s a good thing. 

Listen & Learn:  

  • The CO2 paradox: why you need carbon dioxide to actually absorb oxygen
  • Why 4-6 liters of air per minute is what we need but most people breathe 2x that much 
  • How over-breathing reduces (not increases) oxygen levels
  • Why over-breathing and mouth breathing is associated with dozens of neurological disorders and diseases 
  • How to slow down your breath 

Links & Resources: 

ABOUT OUR GUEST 

Dr. Artour Rahkimov has been teaching the Buteyko method and breath retraining to thousands of students for more than 17 years. He was trained by Ludmila Buteyko and Dr. Andrey Novoh-zhilov, MD, the Chief Physician of the Buteyko Clinic in Moscow. Dr. Artour trained numerous breathing practitioners in the US, Germany and Denmark.

Nutritional Tip of the Week:

  • Why bread makes me sick

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Direct download: 380_-_CO2_is_Your_Friend_with_Dr._Artour_Rahkimov.mp3
Category:general -- posted at: 11:24am CET

People often compare the human body to a car, but this is a bad analogy (unless it’s a Tesla) because your body doesn’t contain a combustion engine. You’re electric, my friend, and your nerves are in the driver’s seat. One electrical stimulus makes you anxious, another makes you calm; mostly, you’re an out-of-control cross-fire of signals that kicks you around energetically and emotionally throughout the day.

To know your nerves, you must know the vagus nerve. It’s the master controller of the parasympathetic branch of your autonomic nervous system - and it’s more complex than simply “rest and digest.” Let’s deep dive into the polyvagal theory on this week’s show. 

Listen & Learn: 

  • How to better understand your body’s nervous system responses
  • The importance of the vagus nerve for stress modulation 
  • How to deal with triggers and embrace and appreciate glimmers
  • The polyvagal theory explained
  • Ventral vagal complex: readiness to connect
  • Dorsal vagal complex: collapse and freeze

Links & Resources: 

ABOUT OUR GUEST 

Deb is a clinician, consultant, lecturer, and coordinator of the Traumatic Stress Research Consortium in the Kinsey Institute. Her work is based on the Polyvagal Theory to understand and resolve the impact of trauma, understand the autonomic nervous system, and move into states of protection and connection. She is the author of the book The Polyvagal Theory in Therapy available on Amazon or through her website.

Nutritional Tip of the Week:

  • Organic vs conventional

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Direct download: 379_-_Know_Your_Nerves_-_Polyvagal_Theory_with_Deb_Dana.mp3
Category:general -- posted at: 5:14pm CET

My second child has black circles under his eyes in all his photos from birth to age four. He slept as little as possible and willed himself through most days with all the angst and irritability of any insomniac. At age four, he finally started sleeping and quickly became a new person. He learned more, laughed more, talked (a lot) and was a joy to be around. Was it just the sleep? No, but it made a huge difference. No more nervous anxiety in the mornings, no more dark circles, and finally, he seemed to find real moments of peace. 


When kids sleep poorly, parents sleep poorly, and the entire health and happiness of the household are affected. When you sleep badly, you’re obviously tired and grumpy, but there are much more worrying long-term effects that can include malformed jaws (in children), weight gain, mood disorders, and cognitive impairment. But what can you do? 

Listen & Learn:  

  • How poor sleep decreases leptin (satiety hormone) and increases ghrelin (hunger hormone) 
  • How bad sleep is correlated with hedonistic eating (think Netflix+ Haagen-Dazs binges)
  • How attachment parenting may not be the best approach for you
  • Why “cry it out” techniques are not for everyone and not for every stage of development
  • How to discern what you can and should control and what you should simply let go of  

Links & Resources: 

ABOUT OUR GUEST

Craig is a pediatrician at Yale-New Haven Children’s Hospital in New Haven, CT, specializing in the care of children with breathing and sleep problems. He is boarded in Pediatrics, Pediatric Pulmonology, and Sleep Medicine. His book, It’s Never Too Late to Sleep Train, is available on Amazon or on his website.  

Nutritional Tip of the Week:

  • Eat seaweed

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The American life expectancy is currently 79, which sounds great until you realize that is the 26th in line worldwide. Despite being one of the most developed and wealthy nations in the world, the US system is not only ridiculously overpriced (at least 2x), it’s also ineffective. It’s a double fail with upstream and downstream effects that are impossible to even begin to quantify. This wonky system was built post World War II with financial incentives going to everyone except the average citizen, and while no one has a clear cut solution, everyone agrees that things must change. 


My guest on the show is a medical doctor and industry insider-turned-whistle blower, and his insights provide an optimistic 10+ year outlook for change. 

Listen & Learn:  

  • How the medical industry has 4x the number of lobbyists than the military 
  • Why the US medical system is about 2x overpriced 
  • How Germany, Canada, and the Scandanavian countries all seem to do it better 
  • How spending on medical care is on track to reach 20% of GDP by 2026

ABOUT OUR GUEST


Mike Magee is on faculty at Presidents College at the University of Hartford. He has worked as a doctor, a university medical school administrator, a hospital executive, and head of global medical affairs for Pfizer. He’s the author of the book Code Blue: Inside America’s Medical-Industrial Complex available on Amazon.

Links & Resources:

Nutritional Tip of the Week:

  • Choose Seafood

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Direct download: 377_-_Medical-Industrial_Complex_with_Mike_Magee_MD.mp3
Category:general -- posted at: 11:45am CET

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

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

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

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

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

Listen & Learn: 

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

 

Links & Resources:


ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  •  Garlic Onion

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  • Leave us a Review on iTunes 
Direct download: 376_-_A_Life_Less_Stressed_with_Dr._Ron_Ehrlich.mp3
Category:Health -- posted at: 10:52am CET

Imagine a mosquito bites your arm. You scratch the bump and it grows big and red and doesn’t go away for months. You’d be panicked, right? Now, imagine that the red inflamed area is inside your gut, your small intestines, and your colon. What now? Just because you can’t see it doesn’t mean it’s not there. The long-term health impact of gastrointestinal inflammation is devastating. At the extremes, there’s Crohn’s and Colitis, but hundreds of millions of people are suffering from endocrine disruption, nutrient malabsorption, and general malaise due do this lurking problem. 


My guest on this week’s show was so skinny you could see all his bones. He was drugged up and nearly dead from this hardcore bowel disease—but he fixed it. Naturally. No more medicine. Despite the odds, he’s 55 pounds heavier today and looks like a fitness model. His research is solid and his advice takes each individual into account.

You’ll Learn: 

  • What Crohn’s and Colitis are
  • How inflammation can be a silent killer
  • How epigenetics can be influenced by diet and lifestyle 
  • Why some people go fruitarian and others meatatarian - who’s right? 
  • How cheat days can still happen — you don’t have to be perfect

Links & Resources: 

ABOUT OUR GUEST

Dane Johnson is a Certified Holistic Nutritionist and Health Coach. Years ago, he was diagnosed with Crohn's Disease and Colitis that got so extreme he was on a feeding tube, chemotherapy, immunosuppressants, and nearly dead. Today, he takes zero drugs, gained 55 pounds of lean muscle, travels the world, and is super healthy. 

Nutritional Tip of the Week:

  • Calorie deficit

Got Questions?

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  • Leave us a Review on iTunes 
Direct download: 375_-_Crohns__Colitis_-_Surviving__Thriving_with_Dane_Johnson.mp3
Category:general -- posted at: 4:54pm CET

More than 80% of people are dissatisfied with their work, and yet work is where we spend the majority of our waking hours. People say things like “Do what you love and the money will follow” and “Follow your passion…” but is it really that simple? Not for most of us. On this week’s show, author, speaker, and entrepreneur, Evan Carmichael, shares his research for finding meaning and purpose at work. 

Listen & Learn: 

  • Why most people run away from their life rather than running toward a better one 
  • Why most people choose entertainment and distraction over hard work
  • How one word, one value, probably drives 80% of your behavior
  • The “who”, “why”, and “how” of your life

Links & Resources:

ABOUT OUR GUEST

Evan is an entrepreneur, author, speaker, and Youtuber. At age 19, he built and then sold a biotech software company. At 22, he was a venture capitalist helping raise $500k to $15mil. He now runs the biggest YouTube channel for entrepreneurs with 1M+ subscribers. He’s committed to creating more entrepreneurs.

Nutritional Tip of the Week:

  • Ice water

Got Questions?

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  • Leave us a Review on iTunes  
Direct download: 374_-_How_to_Find_Work_You_Love_Doing.mp3
Category:general -- posted at: 11:41am CET

One in five women and one in 16 men are sexually assaulted in college in America*, so there are literally tens of millions of victims living every day with guilt, shame, pain, trauma, and baggage.

How can we be body-positive and sex-positive in this environment? How do people trust each other or even themselves? The challenges between men and women have existed since the beginning of time, and yet, the rules of engagement are unclear; and mostly, things are left unsaid, trauma is left to fester, and no one is getting any closer to their true, vulnerable selves.

On this week’s podcast, we attempt the impossible task of unraveling this issue. 

Listen & Learn:

  • Why the workplace is one of the most poorly defined environments for men and women to interact — and it’s where we spend most of our waking hours
  • Why there must be the possibility of reconciliation or we all become monsters and demons 
  • How in the 21st century, men and women still have no idea how to work together, give clear consent, and draw boundaries 

Links & Resources:  

ABOUT OUR GUEST


Dr. Jenn Gunsaullus, sociologist and sexologist, is a frequent speaker about sexual empowerment, healthy relationships, body image, erotic play, and sexual health. She is a TEDx speaker and a recurring intimacy expert on the San Diego Morning News. She’s also a black belt in the Koren martial art, Soo Bahk Do. She is the author of the book Madness to Mindfulness: Reinventing Sex for Women that we’ll be talking about today. 

Nutritional Tip of the Week:

  • Vitamin timing

Got Questions?

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  • Leave us a Review on iTunes 

Just as an infant requires physical touch to ensure healthy development, every adult requires intimacy and connection to be mentally and physically healthy... and yet many of us are left lacking. A lingering hug can increase oxytocin and decrease cortisol, deep conversations can be neuroprotective, and a true friend or lover can alter not just your emotional life but also your biology. On this week’s show, we’ll unpack the role between intimacy and your endocrine system, and the vital importance in finding balance. 

Listen & Learn: 

  • How healthy testosterone levels can reduce or even eliminate the risk of Alzheimer's
  • Why BPA-lined cans (including sparkling water) can block oxytocin receptors 
  • The role of the sex hormones in brain volume and function
  • Why the nuclear family is supported by biology 
  • Hippocampal shrinkage induced by lack of intimacy   

Links & Resources: 

ABOUT OUR GUEST

Dr. Devaki Lindsey Berkson is a thought leader in functional medicine and women’s health. She has been in clinical practice for nearly four decades, and her research has focused on hormones, nutrition, and the gut. She has written 21 books. Her most recent include: The Sexy Brain, Safe Hormones Smart Women, and Hormone Deception.

Nutritional Tip of the Week:

  • K2 MK4

Got Questions?

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Any relationship crisis is usually coupled with a communication breakdown. Your needs are not being met, so you shut down. You’re upset about something, but instead of voicing it, you bottle it up. Your partner does the same, and over time, you grow distant, bitter, and even resentful. We’ve all experienced this poor communication pattern at some point.

But what does good communication even look like?

Do you take notes and make an outline of your key points? Do you talk, text, or email? There is no right answer to this, but everyone in a relationship needs to figure it out one way or another to survive. On this week’s show, you’ll meet a couple’s counselor who shares her best practices for couples in crisis and those who want to avoid problems in the future. 

Listen & Learn: 

  • How to assign one listener and one speaker during conversations
  • The “doing” versus “feeling” part of showing love
  • How to navigate the complexities of money, sex, and lack of time 
  • Emotional versus physical affairs
  • How polarity attracts and also creates conflict

Links & Resources: 

ABOUT OUR GUEST

Sonya Jensen is a marriage counselor, premarital counselor, relationship coach, and breakup recovery counselor with Growing Self Counseling and Coaching. Her practical, positive approach helps couples succeed, and individuals create positive changes in their lives.

 

Nutritional Tip of the Week:

  • Ketones

Got Questions?

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  • Leave us a Review on iTunes 

 

Direct download: 371_-_Communication_in_Relationships_with_Sonya_Jensen.mp3
Category:general -- posted at: 6:59pm CET

You don’t manage to leave the office until 8 pm. Traffic is terrible, so it takes you an hour to get home. One of your relatives is sick and has been texting you all day, but you haven’t had a moment to call to check in. Your taxes are due in a few weeks, and you don’t have any idea how much you’ll owe. You’re best friend is just not there for you the way she used to be. She hasn’t called you in weeks.

It’s Thursday evening, and you’re all alone in your kitchen trying to manage this very common mundane overwhelm that comes with everyday life. So what do you do?

No one is looking, no one will ask… Is it a Haagen Dazs and Netflix binge? Sleeping pills and a glass of red wine? Do you vape or watch porn? We all have our escapes. When the pressure cooker of our lives builds, it has to find a release. But most of our choices are destructive. On this week’s show, we’ll talk about how to find a better way.

Listen & Learn: 

  • Why sobriety is often a sliding scale
  • How dose and frequency often determine damage and risk
  • How cocaine was not deemed addictive until 1986
  • Why the opposite of addiction is choice
  • The challenges of positive escapes in a stressful world 

Links & Resources: 

ABOUT OUR GUEST

Grisel is a behavioral neuroscientist with expertise in pharmacology and genetics whose research focuses on determining root causes of drug addiction. She’s the author of a new book, Never Enough: The Neuroscience and Experience of Addiction.

Nutritional Tip of the Week:

  • Pink Salmon

Got Questions?

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  • Leave us a Review on iTunes 

Thanks to Our Sponsor:

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Direct download: 370_-_The_Neuroscience_of_Addiction_with_Judith_Grisel.mp3
Category:general -- posted at: 4:05pm CET

The pursuit of health, wealth, and relationships drive 99% of our action, but just how important are each of these to you personally? How much time are you willing to invest and what are you willing to sacrifice to achieve your goals in these three areas? My guest on this week’s show has flipped the script in many ways and is doing more with less, simplifying his life, living off the grid at times, and cherry-picking his life experiences.

A truly simple life is not for everyone (mine is oozing with complexity), but we can all benefit from simplifying some major areas of our life immediately.

Listen & Learn:

  • How little money you probably need to be free
  • Responsible use of social media and the internet
  • How meaning and purpose are more important than money and possessions 

Links & Resources: 

ABOUT OUR GUEST

Gary Collins worked as a Special Agent for the U.S. State Department Diplomatic Security Service, U.S. Department of Health and Human Services, and U.S. Food and Drug Administration. He has degrees in Exercise Science, Criminal Justice, and Forensic Science. Gary lives off the grid part of the year in a remote part of Washington State, and the other part of the year exploring in his travel trailer with his dog. 

Nutritional Tip of the Week:

  • Eat Essential Oils

Got Questions?

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  • Leave us a Review on iTunes 
Direct download: 369_-_How_to_Lead_a_Simple_Life_Now_With_Gary_Collins.mp3
Category:general -- posted at: 12:12pm CET

How many of your exes are you connected to on Facebook? How often do you find yourself dredging up past emotional head trash from lost love? For most people, the answer is “too often.” We live in an era where forgetting and moving on has never been more challenging, and most of us need to learn strategies to put the past in its place to make room for a fulfilling future. And some of us are even “exaholics,” literally addicted to the emotional rollercoaster of times long ago. On this week’s show, therapist and marriage counselor, Dr. Bobby, will share her strategies for navigating this emotional minefield. 

Listen & Learn: 

  • How we’re biologically wired for love, lust, and emotional attachment 
  • The lost art of forgetting: how to relearn it
  • How to navigate the booby trap that is social media 
  • Ghosting vs. honest conversations about boundaries 

Links & Resources:   

ABOUT OUR GUEST


Dr. Lisa Marie Bobby is a marriage counselor, therapist, and life coach based in Colorado. She is the author of the book Exaholic: Breaking Your Addiction to an Ex Love.

Nutritional Tip of the Week:

  • Canned Tomatoes

Got Questions?

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  • Leave us a Review on iTunes 

Your home and workspace affect your mood, your sleep, your productivity, and your feeling of belonging, but how much time have you spent to make them truly serve you? For most of us, we’re stuck working in a random office environment, and we might not even be able to control our living space as much as we’d like. The feeling you get is subjective, of course, but there is an emerging science that teaches us fascinating universal truths about what makes a great space. On this week’s show, you’ll meet an environmental psychologist who has made this her life’s work. 

Listen & Learn: 

  • How “prospect” and “refuge” tendencies affect our preferred seat at the table (or desk!) 
  • Why 50 percent of the human population lives near water, and why we respond so positively to bodies of water
  • How to take a BALANCED (biophilia, atmosphere, layout, amenities, noise, cohesion, energy, and design) approach to home design 
  • Simple ways to look for and plan the spaces you occupy

Links & Resources:  

Visit: http://spaceworksco.com/

ABOUT OUR GUEST

Lily is an environmental psychology consultant, writer, and researcher. Lily’s first book is The Shaping of Us: How Everyday Spaces Structure Our Lives, Behaviour, and Well-Being. She regularly speaks at forums such as Clerkenwell Design Week, the London Festival of Architecture, and OpenHouse Worldwide. Her work and writing have been featured in The Guardian, BBC Capital, Architecture Today, the London Evening Standard, and The List.

Nutritional Tip of the Week:

  • Coffee Pods

Got Questions?

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  • Leave us a Review on iTunes 
Direct download: 367_-_A_Home_that_Loves_You_with_Lily_Bernheimer.mp3
Category:general -- posted at: 2:23pm CET

Whether you’re a devout believer or a staunch atheist, the research is clear: prayer works. Here’s what also works: introspective time, mindfulness, positive focus, and big ideas. Science has proven that your brain physically changes through the regular practice of prayer, meditation, and mindfulness, and the changes can happen in as little as six to eight weeks. Our guest on this week’s show has dedicated his life to the study of positive neural changes through prayer and spiritual practices, and his discoveries will surprise you. 

Listen & Learn: 

  • The three-yawn technique for instant mindfulness
  • How prayer, meditation, and mindfulness can change your brain
  • Why these positive benefits have nothing to do with the existence (or inexistence) of God
  • How chanting, singing, and spiritual experiences are only valuable if there is time afterward to integrate and reflect on the experience 

Links & Resources:  

ABOUT OUR GUEST

Mark Robert Waldman is Executive MBA Faculty at Loyola Marymount University. He teaches the NeuroLeadership program. He is the author of 14 books including Words Can Change Your Brain and How God Changes Your Brain. He has been featured on PBS, National Public Radio, Canadian National Television, Oprah and Friends, and in dozens of national magazines. He is also on the faculty of Holmes Institute.

Nutritional Tip of the Week:

  • Artificial Sweeteners Any Good

Got Questions?

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  • Leave us a Review on iTunes 
Direct download: 366_-_How_God_and_Big_Ideas_Change_Your_Brain_with_Mark_Robert_Waldan.mp3
Category:general -- posted at: 12:15pm CET

Many women start hormonal birth control in their teens and continue for years or even decades. This can be a responsible decision, but most people don’t realize the long-term side effects and risks including infertility, reduced libido, weight gain, and even mood disorders. With all things birth control, there is no one-size-fits-all solution, but throwing a pill at the issue without weighing the options is surely a bad idea. On this week’s show, you’ll meet Dr. Jolene Brighten, a women’s hormone specialist who will help you make an informed decision about what’s right for you.

Listen & Learn: 

  • How the Fertility Awareness Methods (FAMs) can be just as effective as hormonal options 
  • Why the pill contributes to increased miscarriage rates and infertility later 
  • How the pill can cause adrenal and thyroid problems 
  • Why IUDs are back, and why you might try this old-school method 
  • How the pill is often misused to treat irregular periods, PCOS, PMS, and acne

Links & Resources: 

ABOUT OUR GUEST


Dr. Jolene Brighten is a functional naturopathic medical doctor who focuses on women’s endocrine health. She’s an expert in Post-Birth Control Syndrome and the long-term side effects associated with hormonal contraceptives.

Nutritional Tip of the Week:

  • Yerba mate

Got Questions?

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  • Leave us a Review on iTunes 
Direct download: 365_-_Birth_Control_Pill_-_Risk_vs_Reward_w_Dr._Jolene_Brighten.mp3
Category:general -- posted at: 11:36am CET

Did you know that 80 percent of generic drugs are manufactured in India or China, thousands of miles from the US FDA inspectors? When it comes to oversight, manufacturing safety, and transparency, it’s a huge problem when Big Brother is on the other side of the planet. Generic drugs offer consumers huge cost savings, but is safety and regulation the price we have to pay in order to afford our medicines? On this week’s show, you’ll meet an investigative journalist who uncovered the real problems with the generic medicine market.

Listen & Learn:

  • Why you should be most concerned about medicines you take regularly
  • How carcinogens, toxins, and even bacterial/viral infections are a real risk in manufacturing
  • Why ‘surprise visits’ are impossible for non-US-based manufacturing facilities
  • Why ‘first-to-file’ incentives encourage companies to cut corners
  • How the Indian concept of Jugaad might be at odds with safety

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ABOUT OUR GUEST

Katherine Eban is an investigative journalist and author. Her articles have won international attention and numerous awards appearing in Fortune, Vanity Fair, The New York Times, Self, The Nation, and The New York Observer. Her work has been featured on 60 Minutes, Nightline, and NPR. She is the author of Dangerous Doses and a new book, Bottle of Lies.

Nutritional Tip of the Week:

  • Raw Honey

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Direct download: 364_-_Bottle_of_Lies_with_Katherine_Eban.mp3
Category:general -- posted at: 1:44pm CET

I used to say, “I’m bad with names!” It wasn’t until my late 30s that I realized this was just an excuse for not learning how to remember names. Turns out, it’s not that hard. I’m not amazing, but I’m now pretty good and getting better all the time. My big secret? I put some effort into it.

My guest on this week’s show is a four-time USA memory champion. Here is a short list of his accomplishments:

  • Memorized 217 names in 15 minutes
  • Memorized 256 words in 15 minutes
  • Memorized 907 digits in 30 minutes
  • Memorized a deck of cards in < 41 seconds

Memory skills are more than party tricks. It is a way to train and harness the power of your mind through specific techniques that can spill over with benefits into every aspect of your life. This is a fun one.

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ABOUT OUR GUEST

Nelson Dellis is a 4x USA Memory Champion and one of the leading memory experts in the world. He is a competitive memory athlete, memory consultant, published author, and keynote speaker. As a memory champion, mountaineer, and Alzheimer's disease activist, he preaches a lifestyle that combines fitness— both mental and physical—with proper diet and social involvement. He is the author of the book, Remember It!, and he founded a non-profit charity that aims to raise awareness and funds for Alzheimer's. He has climbed numerous peaks around the world for this cause, including three times on Mount Everest.

Nelson has been featured on FOX's Superhumans, The TODAY Show, Fox and Friends, The Katie Couric Show, CNN.com, ABC Nightline, The Dr. Oz Show, The Science Channel, National Geographic, and SuperBrain China, among many other media outlets.

Nutritional Tip of the Week:

  • Sous Vide

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Direct download: 363_-_Improve_Your_Memory_with_Nelson_Dellis.mp3
Category:general -- posted at: 4:24pm CET

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

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ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Cilantro

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

When you think of a spiritual seeker, you probably conjure up images of shaved heads, orange robes, dark meditation halls, and gongs. But sitting in silence is not the only way to mediate. You can also run around in circles 12-14 hours a day, pushing your body and mental resolve to their limit. Every year, a dozen or so seekers show up in Queens, New York, to run around an unremarkable city block until they hit 59 miles. They do this for 52 days straight, 3100 miles total. This extreme race has been happening since 1997, and many runners are repeat participants. Our guest on this week’s show directed a film profiling this race and the global phenomenon of running as a spiritual practice.

Listen & Learn:

  • How average people, older people, and non-athletes are completing this race
  • How ultra-running can be mostly a mental challenge
  • How transcendence is the goal and a necessity for this type of race
  • How humans are truly born to run
  • Why a spiritual guru founded this race

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ABOUT OUR GUEST

Sanjay is a runner and documentary filmmaker whose films include Ocean Monk, Challenging Impossibility and Food Chains. His most recent film, 3100: Run and Become, details the world’s most elusive and elite multi-day foot race around one utterly unremarkable half-mile urban sidewalk block in Queens, New York. The race demands competitors to complete at least 59 miles a day for 52 straight days.

Nutritional Tip of the Week:

  • Eggs & Cholesterol

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Direct download: 361_-_The_3100_Mile_Foot_Race_with_Sanjay_Rawal.mp3
Category:general -- posted at: 11:54am CET

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

Listen & Learn:

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

Links & Resources:

ABOUT OUR GUEST

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

Nutritional Tip of the Week:

  • Rapeseed Oil

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

Your social media feed is filled with the curated lives of a bunch of strangers who you “follow” for no obvious reason. They are better-looking than you, their lunch looks tastier, their prose is so witty. Wow, what a life. But is it real? Probably not.

On an average day, most of us feel a combination of overwhelm, exhaustion, silliness, joy, loss, fear, anxiety, and depression. For a few wonderful moments, we get lost in our work or family lives, we get sucked into an inspiring story or enchanted by a new idea. And then our stomach hurts and tomorrow’s responsibilities begin to suck away the momentary peace of today.

Real life is a big, sloppy soup of emotions and the challenge is this: How do you find your authentic self amidst all that? Who are you really and what drives you? How can you cut through the Starbucks and puppies selfies to figure out what you’re supposed to be doing with yourself in this one precious life you have? My guest on this week’s podcast has some ideas.

Listen & Learn:

  • Why we give ourselves what we feel we deserve
  • Why clarity and purpose can cause you uneasiness (at first)
  • How to use isolated dreaming to figure yourself out
  • What to do when you know only what you don’t want  

Links & Resources:

ABOUT OUR GUEST

Philip McKernan is a speaker, author, and entrepreneur. He teaches people to become more intuitive so they know when they are on the right path. Philip works around the world with individuals, couples, and corporate organizations such as Shell and more recently the Canadian Olympic team before the London games. He’s the author of One Last Talk: Rich on Paper, Poor on Life available on Amazon or on his site.

Nutritional Tip of the Week:

  • Micotoxins in Coffee

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Direct download: 359_-_How_to_Live_Your_Authentic_Life_with_Philip_McKernan.mp3
Category:general -- posted at: 3:13pm CET

From the melting ice caps to dying marine reefs and depleted fish populations, we’re facing some big challenges right now, but very few people flip the lens to look at their own bodies to ask: “How are these petrochemical toxins affecting me and my family?”

The truth is, toxins affect all of us from the moment we’re born. Newborns enter the world with 200+ chemical toxins inside them, and the quantity tends to go up and up as we age. Plastics can make your fat cells bigger and mess up your hormones. Chemical additives in foods can give you brain fog and mood disorders. Artificial sweeteners can affect cognition, digestion, and hunger. These toxins are huge and growing problems, and most people are not paying attention.

On this week’s show, you’ll meet a medical doctor, a father, and a researcher who is uncovering simple truths about our toxic world along with practical solutions for staying sane and healthy.

Listen & Learn:

  • Why you should cook with stainless steel or cast iron
  • Why plastics #3, #6 and #7 are the worst (look at the recycling symbol)
  • How microwaving plastics can release endocrine disruptors
  • Why canned foods of all types should be avoided
  • Why hormones-disruptors can affect everything from your mood, waistline and sex drive
  • Why Europe has banned 1300 chemicals in household and food products and the USA has only banned 11
  • Why flame-retardants are required in the USA, despite questionable efficacy huge side effects
  • Why you should buy paraben-free, phthalate-free, and SLS-free products
  • Why “fragrance” is often code for “dangerous chemical we’d like to keep secret”

Links & Resource:

ABOUT OUR GUEST

Dr. Leonardo Trasande is a pediatrician, professor, and researcher. He is the author of the new book, Sicker, Fatter, Poorer: The Urgent Threat of Hormone-Disrupting Chemicals to Our Health and Future and What We Can Do About It.

Nutritional Tip of the Week:

  • Cashews Moldy

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Direct download: 358_-_Toxins_Make_You_Sicker_Fatter__Poorer.mp3
Category:general -- posted at: 12:02pm CET

The two big reasons marriages fail are sex and money. While finances are by no means easy, you can always go get another job, cut back, add on, or get creative. These creative solutions rarely play out well when it comes to sex, so you can quickly see why challenges often end in disaster. Sexuality is such a private issue, something most people prefer to discuss behind closed doors; but in reality, they don’t even discuss it in privacy either. Mostly, it goes unspoken.

So what do you do? What is sexuality? How does it change as you age, have kids, and grow older? On this week’s show, you’ll meet a sex therapist with a very simple and practical approach to sex and sexuality. He’ll share his time-tested clinical experiences and hopefully shed some light on the challenges in the bedroom.

Listen & Learn:

  • Why good sex is fundamentally about getting stupid and happy together
  • How children can sometimes kill sexuality in a relationship
  • How age and mismatched desire can create new challenges in a couple
  • Men vs. women: is there a difference?
  • Why we often protest during the day the things we fantasize about at night

Links & Resources:

ABOUT OUR GUEST


Stephen Snyder, MD is a sex and relationship therapist in Manhattan, Associate Clinical Professor of Psychiatry at the Icahn School of Medicine, a regular contributor to Huffington Post and Psychology. Today, a frequent guest on major media, and one of America's most original voices of sex and relationships. He lives in Manhattan with his wife and children. He is the author of the book Love Worth Making.

Nutritional Tip of the Week:

  • Tahini Raw

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Direct download: 357_-_Healthy_Sex_Happy_Relationship_with_Dr._Stepthen_Snyder.mp3
Category:general -- posted at: 1:39pm CET

I had nosebleed nearly every single day in 1988. It would usually happen midday, and while I got pretty good at predicting it, I still remember bleeding on some very important textbooks, my Iowa Basics tests (old school standardized tests), and my white t-shirts. Eventually, my family doctor did some kind of cauterization procedure and it stopped—hooray!

Every kid has some weird health thing, whether it’s bumps on their belly from the swimming pool or endless streams of mucus from their noses, so I never thought anything of it until 30 years later. I met a guy who had an autoimmune condition that the doctors finally traced back to black mold in his home that started after a flood. I’d never even heard of black mold.

Here’s how it works: Your bathtub overflows, water drips into the floor, and then you clean it up. But the water in the floorboards drips down into the walls and ceiling and it gets moldy. That mold might just sit there, but it might spread. It might stay trapped in the walls, but it might start to get into your heating ducts or get released during construction.

And the problem? In many cases, these molds are super toxic, even neurotoxic. What does this have to do with my nosebleeds? It’s one of the top symptoms of mold exposure, and I was sleeping in a moldy basement at the time. Luckily, my nosebleeds were no big deal, particularly in comparison to the conditions that household mold can trigger in others.

On this week’s show, Dr. Ann Shippy will share her research and best practices for protecting your home and family from black mold.

Listen & Learn:

  • Why as many as 50% of homes might have a mold issue
  • Why some mycotoxins are not visible and don’t necessarily smell bad
  • How mold can cause headaches, skin conditions, bloody noses, and even cause much more serious conditions
  • How to take care of you and your loved ones

Links & Resources:

ABOUT OUR GUEST


Dr. Ann Shippy is board certified in both Internal Medicine and Functional Medicine. As a humanitarian and founder of two foundations (Good Food Matterz Foundation and Toxicity Matters Foundation), she wants to help create a world of wellness. She has written two books, Mold Toxicity Workbook and Shippy Paleo Essentials.

Nutritional Tip of the Week:

  • What are the essential supplements

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Direct download: 356_-_Can_Mold_in_Your_House_Harm_Your_Health_with_Dr._Ann_Shippy_V2.mp3
Category:general -- posted at: 10:32am CET

“Change the way you think about things, and the things you think about will change.” This cliche sums up 80 percent of modern personal development, but it’s about as useful as marital advice that suggests a minute-long daily hug will ensure everlasting love or financial advice that suggests if you skip your morning latte and save the money you’ll get rich someday.

Has any of this ever actually worked for anyone? I doubt it.

If I were to ask you about work or family or your country, you’d immediately have an emotionally-charged response—much of which may be negative. You can flip the script and tell yourself a different story, but those underlying emotions brew below the surface. No one has ever thought their way out of any major crisis. It all comes down to action.

What are you going to do?

With mental health problems, unfortunately, most of us do nothing. We feel depressed or anxious, so we try to wait it out. Our home life is suffocating, so we try a gratitude journal to change the story in our head. The office is a black hole where souls get vaporized, so we spend the day on Instagram trying to change the way we think about things.

On this week’s podcast, we’ll talk about the need for the Mind Detox method. Clear out your head trash and make space for new feelings, new experiences, and a new way of living.

Listen & Learn:

  • How food and eating habits are often where mental and emotional problems appear
  • How self-care techniques like yoga and tapping can empower you to have some control
  • How your past is never really the past unless you deal with it and resolve painful issues

Links & Resources:

ABOUT OUR GUEST

Sandy C. Newbigging is a meditation teacher, monk, mentor, speaker, and author. He is also the creator of Mind Detox, Mind Calm, Body Calm and Calm Cure coaching and meditation techniques, collectively known as Calmology.

Nutritional Tip of the Week:

  • Frozen Food

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Direct download: 355_-_Mind_Detox_Clean_Out_Your_Headtrash_with_Sandy_Newbigging.mp3
Category:general -- posted at: 1:08pm CET

Your dental health is very often the proverbial canary in the coal mine, meaning that periodontal disease is often a red flag that systemic problems exist which could be very serious. Proper brushing and hygiene are essential, of course, but dental health starts from within, particularly with the foods and nutrients you eat.

So what’s the problem? Our modern diets lack essential bone-health nutrients like fat-soluble vitamins D, K, and A. Foods are loaded with sugar and create an overly-acidic environment in the mouth which can lead to decay. On this week’s show, you’ll meet a holistic dentist who advocates dental care from the inside out, proper nutrition, and of course, great hygiene.

Listen & Learn:

  • Is Xylitol good for dental care?
  • Fluoride vs. no fluoride
  • Fat-soluble vitamins A, K2 (4 vs 7) & D3
  • Should you whiten your teeth?

Links & Resources:

ABOUT OUR GUEST


Dr. Steven Lin is a functional dentist, TEDx speaker, and author of the book, The Dental Diet. As a passionate preventative, whole health advocate, Dr. Lin focuses on the understanding of dental disease through nutritional principles.

Nutritional Tip of the Week:

  • Insect Protein

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Direct download: 354_-_Straight_White_Teeth_with_Dr._Steven_Lin.mp3
Category:general -- posted at: 4:31pm CET

I signed up for my first 12-day meditation retreat in 2001, and then I dropped out two weeks before the start date. I never drop out of anything. Eighteen months later, I signed up again. This time, I was ready.

It was exactly as you might suspect: a room full of people sitting on cushions—not speaking, not moving—for days at a time. There were no chanting nor prayers, no incense nor gurus. It wasn’t that kind of place. The instructional aspect of the course could easily be summarized in three words: sit, observe, accept.

Within 15 minutes of my arrival, I realized I’d entered a special kind of hell also known as my own head. I sat, and sat, and sat, and sat some more.

On the fourth day, someone sneezed in the meditation hall, and I nearly had a heart attack. By the seventh day, I was convinced I could see through my eyelids. The room remained unchanged for the past week, so for all intents and purposes, I really could see through my eyelids. Open or closed, everything was the same.

The guy next to me stank of mold and armpits. The person in front of me would groan and convulse in discomfort every 15 minutes. At least, I thought, he was suffering more than me. By the end of day eight, I’d re-lived every single unfinished conversation of my life, from the big ones to the most mundane encounters you could imagine. My own mental archives embarrassed me. They were (and are) so petty. On day 12, when we could finally speak again, I had nothing to say. I was hungry and horny; exhausted and thoughtful.

This was my introduction to meditation, and while I wish I could say it was smooth sailing since then, I find it more and more challenging every year; and oddly, the more I struggle, the more benefits I experience. There seems to be an inverse relationship between struggle in meditation and my happiness.

My guest on this week’s show is a meditator, teacher, author, and speaker. I’m a novice, he’s a pro. I think you’ll learn a lot from our discussion.

Listen & Learn:

  • How spirituality is about a personal practice of inner transformation
  • Why mindfulness means to “remember to wake up” or experience the self in the present moment
  • How Jewish culture of suffering, knowledge, and self-inquiry resonates with Buddhist teachings
  • Why suffering is an inevitable part of life
  • Weapons of peace

Links & Resources:

ABOUT OUR GUEST

Stephen Fulder, Ph.D., is a spiritual teacher, author, and founder of the Israel Insight Society (Tovana). He has been teaching Buddhist teachings and meditation practice to thousands of people over the last 20 years. He has 40 years of Vipassana/Mindfulness meditation and dharma practice and Buddhist studies.

Nutritional Tip of the Week:

  • Carbonated Water

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Direct download: 2_-_353_-_Inner_Peace_Global_Peace_with_Stephen_Fulder.mp3
Category:general -- posted at: 3:36pm CET

I love everything that’s bad for me, and alcohol certainly falls under that umbrella. It’s a love-hate relationship really, and I don’t drink anymore. At this stage of my life, it’s just not worth it. Am I boring and health-obsessed? Probably. But maybe you are too.

Here’s what we know about booze: Sixty-one million Americans are classified as binge alcohol users and 16 million as heavy alcohol users. Alcohol plays a role in one in three cases of violent crimes, and 10,000 people die each year in alcohol-related car accidents in the U.S. alone.

But most people who drink too much or too often are not alcoholics, so the problem goes unaddressed and unresolved—and yet, the lifelong impact is massive. My guest on this week’s podcast was an over-drinker who started a 30-day sober challenge that has lasted over six years. If you’re concerned that you might be drinking too much or too often, this is an important show to listen to.

Listen & Learn:

  • The difference between high bottom drinking vs. low bottom drinking
  • How moderate drinking can be a story you tell yourself
  • Why alcohol can affect just about everyone
  • Why if you think you have a problem, you probably do
  • What life is like on the other side of the bottle

Links & Resources:

ABOUT OUR GUEST

Belle Robertson is Canadian but lives in Paris. She’s a writer, baker, and caterer. She’s also a “sober coach” and her book, Tired of Thinking About Drinking, is available on her website along with her 100-Day Sober Challenge.

Nutritional Tip of the Week:

  • Aspartame

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Direct download: 352_-_Stop_Thinking_About_Drinking_with_Belle_Robertson_mixdown.mp3
Category:general -- posted at: 1:22pm CET

Have you ever driven from your house to the office and were unable to remember anything about the drive? Have you lost track of days and even weeks when stress and frustration turned your brain to mush?  

What would your work and your life look like if you knew how to stay focused yet flexible; if you got more of the right things done; if you were helping to create a more peaceful world at the same time? These questions are posed by mindfulness trainer, Marc Lesser, my guest on this week’s podcast.

Listen & Learn:

  • Why asking and listening are rare and yet so valuable
  • Why solo meditation practice is miserable for most people
  • How corporate culture can dramatically change when people are present, emotionally open, and connected

Links & Resources:

ABOUT OUR GUEST:

Marc helped develop a program called Search Inside Yourself (SIY) within Google that integrates mindfulness, emotional intelligence, and business savviness for building strong corporate cultures. He founded and was CEO of three different companies. He is the author of four books and has an MBA from New York University. Marc was a resident of the San Francisco Zen Center for 10 years, as well as director of Tassajara Zen Mountain Center. His latest book, Seven Practices of a Mindful Leader, is available now.

Nutritional Tip of the Week:

  • 30-30-30

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Direct download: 351_-_Mindful_Leadership__Emotional_Intelligence_with_Marc_Lesse.mp3
Category:general -- posted at: 2:43pm CET

I spent my first 27 years of life convinced that men and women were exactly the same except for the obvious anatomical differences and a boatload of socialization. After a big relationship breakup, I read the modern classic book, Men Are From Mars, Women Are From Venus, and quickly learned I was wrong about so many things.

Men and women are very different, not just in how we are socialized but in undeniable biochemical and neurological ways that impact us constantly. Different doesn’t mean better nor does it mean worse, stronger, or less capable. Different means different—wonderfully, infuriatingly different.

A huge part of what I’ve been most criticized for in life has nothing to do with who I am as a person; it’s just my masculine self expressing itself strongly. And a huge part of what drove me crazy about women was not who they were as people but their very nature that I didn’t appreciate or understand. Ignorance, in this case, is not bliss. It’s a guaranteed plan for constant conflict at home.

This week, you’ll meet the most influential relationship expert on the planet, Dr. John Gray. His books and his work have made their way into just about every school, university, and bedside table in the world. It would be a mistake not to invest time in learning from John.  

Listen & Learn:

  • How most modern lifestyles lead to hormonal imbalances
  • How the feminine “recharges” vs how the masculine “resets”
  • Why we need to celebrate differences rather than try to suppress them
  • How to navigate the challenges of polarity

Links & Resources

ABOUT OUR GUEST

Dr. John Gray, Ph.D. is the best-selling relationship author of all time. He is the author of over 20 books, including Men Are from Mars, Women Are from Venus: The Classic Guide to Understanding the Opposite Sex. Over 50 million copies in 50 different languages around the world have been sold.

John is a leading internationally-recognized expert in the fields of communication and relationships. His unique focus is assisting men and women in understanding, respecting and appreciating their differences. John's advice can easily be used to improve relationships at home and in the workplace.

For more than 35 years, John has conducted public and private seminars for thousands of participants. John entertains and inspires audiences with practical communication techniques. He is a popular speaker on the national and international lecture circuit and often appears on television and radio programs to discuss his work. He has made guest appearances on such shows as Oprah, The Dr. Oz Show, Good Morning America, The Today Show, CBS This Morning, Larry King Live, CNN and many others. He was also the subject of a three-hour special hosted by Barbara Walters. Dr. John Gray lives with his wife and children in Northern California.

Nutritional Tip of the Week:

  • Cannot eat raw food

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Direct download: 350_-_Demystifying_Men_Women__Polarity_With_Dr._John_Gray_mixdown.mp3
Category:general -- posted at: 12:32pm CET

The average life expectancy is nearly 83 years where I live. People are living healthier, wealthier, and longer lives than ever before, but what the heck do you do in that last third portion of your life? Golf or bingo? Yoga or CrossFit? It’s really hard to know what options we’ll have in our 80s, but it also seems pretty foolish not to plan for it now.

On this week’s show, you’ll meet a New York Times writer who extensively profiled six elders (over 85) in New York City. He’ll share what he learned about living and dying with us on the show.

Listen & Learn:

  • The role of choice in happiness in later life
  • Why isolation from a purpose can be just as painful as social isolation
  • How pain and illness are less important than how people choose to interpret them in the context of their lives
  • How “no regrets” is a common theme with age

Links & Resources:

ABOUT OUR GUEST
John Leland is a reporter at The New York Times, where he wrote a year-long series that became the basis for Happiness Is a Choice You Make. He is also the author of Hip: The History and Why Kerouac Matters: The Lessons of On the Road.

Before joining the Times, he was a senior editor at Newsweek, editor in chief of Details, a reporter at Newsday, and a writer and editor at Spin.

Nutritional Tip of the Week:

  • Cooking Oils

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Direct download: 349_-_The_Wisdom_of_Old_People_with_John_Leland_mixdown.mp3
Category:general -- posted at: 2:58pm CET

After the age of 40, there is less space between your spinal vertebrae than when you were 20. This steady degeneration of tissues happens predictably but can be exacerbated by weight, high stress, extreme athletics, and even accidents. Aside from the natural wear and tear on our joints, many people also suffer from autoimmune attacks which affect the soft tissues, causing pain, inflammation, and even deformity in extreme cases. We’re talking about arthritis. And, not surprisingly, yoga can be a very effective management strategy for anyone with these problems.

On this week’s show, we’ll help define and understand the many different conditions of arthritis, and we’ll explore ways to reduce and even eliminate symptoms through movement.

What You’ll Learn:

  • How “arthritis” is a general term for hundreds of conditions
  • The difference between wear and tear joint degeneration vs. autoimmune conditions
  • Why knees, hips, and low back are the most problematic
  • How x-rays and scans can give insight into joint-space narrowing
  • The risk of rheumatoid cachexia that includes muscle loss
  • Responsible use of cortisone, ibuprofen, and other medications
  • Why strong quads can add years of life to your knees  

ABOUT OUR GUEST

Dr. Steffany Moonaz founded Yoga for Arthritis after eight years at Johns Hopkins University where she studied the effects of yoga for people living with arthritis. She now serves as the Director of Clinical and Academic Research at the Maryland University of Integrative Health, which offers the nation's only Masters of Science in Yoga Therapy.

She continues to conduct research on the effects of yoga for chronic pain and joint conditions, and she mentors yoga teachers, yoga therapists, and emerging researchers. She is passionate about ensuring that yoga practices are safe, welcoming, and appropriate for people with arthritis nationwide.

Links & Resources:

Nutritional Tip of the Week:

  • Sllimming Tea

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Direct download: 348_-_Yoga_for_Arthritis_with_Dr._Steffany_Moonaz__mixdown.mp3
Category:general -- posted at: 2:42pm CET

Environmental activist, Colin Beavan, and his family decided to make a bold statement: they’d spend an entire year living as close to “zero impact” as possible in the heart of New York City. They’d ditch subways and taxis, food that came from further than 100 miles away, and TV. In the end, they’d gain a new perspective on life.

Listen & Learn:

  • How the average American creates 1600 lbs of trash each year
  • How Colin and his wife and daughter went “zero impact” for a full year in NYC
  • What it means to redefine life without all the consumerism
  • How to truly be alive

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ABOUT OUR GUEST

Colin Beavan is a speaker, author and expert on environmental issues, consumerism, and human quality of life. He has spoken at companies including Clif Bar, the North Face, and Ideo. He’s been featured in numerous media outlets and TV programs including The Colbert Report, Good Morning America, and Nightline.

Colin has a couple of books, How to Be Alive: A Guide to the Kind of Happiness that Helps the World and No Impact Man. His documentary film, also called No Impact Man, was featured at Sundance and has been shown in theaters and on TV around the world.

Nutritional Tip of the Week:

  • Why is Fruit Sugar Bad

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Direct download: 347_-_No_Impact_Man_-_Save_the_Planet_with_Colin_Beavan_mixdown.mp3
Category:general -- posted at: 2:52pm CET

When we think of strength and muscle mass, we typically imagine physique-obsessed bodybuilders staring at themselves in the mirror and clanking weights around in the gym.

But what if there is more to the story? What if lean muscle is more than just aesthetics, particularly as we age?

My guest on this week’s show is a trial lawyer who represented two former presidents. He’s an avid skier and a gym rat who still skis at Vail with his granddaughter, still tries cases, and remains as sharp as ever at 86 years old. It’s a remarkable story, and Fred Bartlit credits his health to a lifelong commitment to pumping iron. Don’t miss this show—it’s an eye-opener.  

Listen & Learn:

  • How sarcopenia can cause a loss of 1% of strength per year after middle age
  • How your telomere length might predict longevity
  • How a lack of exercise correlates with early death
  • How to “die living” not “live dying” as you age

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ABOUT OUR GUEST

Fred is a former US Army Ranger and trial lawyer who has represented two former presidents. Co-founder of StrongPath, demonstrating that frailty doesn’t need to be an inevitable part of aging, Fred says he’s stronger now at 86 years old than he was in his 20s thanks to a lifelong commitment to good exercise habits.

Nutritional Tip of the Week:

  • Healthy skin

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This no-nonsense health and wellness show features best-selling authors and thought leaders in nutrition, mental health, relationships, and self-improvement. Each episode also includes listener Q&A. Hosted by yoga trainer, writer, and expert speaker, Lucas Rockwood, the founder of YOGABODY and The Yoga Teachers College.

Direct download: LRS_Promo_-_Audio_Only.mp3
Category:general -- posted at: 12:27pm CET

Group dynamics fascinate me. Why does one person take on the leadership role almost immediately without any need for introduction or approval? How did that one person decide he was the joker? And why is there always someone lurking in the back, avoiding eye contact and trying to be invisible?

I’ve been hosting training courses for 13 years now, and I’ve seen time and time again how we all tend to assume different social roles in group settings with enough people. It’s not always consistent or predictable but these patterns almost always emerge. Why?

On this week’s podcast, you’ll meet a behavioral researcher who has uncovered some powerful truths about human behavior that can help you be more effective in all your social interactions both personal and professional. We cover body language, topics of conversation, and so much more.

You’ll Learn:

  • Why negative talk can leave a negative impression on you as a person
  • How to gush, not gossip, to uplift and influence others around you
  • Eye contact vs. no eye contact: finding the balance
  • What to do with your hands when you talk

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ABOUT OUR GUEST

Vanessa Van Edwards is a behavioral investigator. She runs a human behavior research lab called the Science of People. She's been featured on CNN, Fast Company, and Forbes. She also writes a monthly column for Entrepreneur Magazine and The Huffington Post. Her innovative work has been featured on NPR, Business Week, and USA Today.  

Nutritional Tip of the Week:

  • Fermented Foods

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