Ali Fitness Podcast

Naysayers often dismiss the Paleo lifestyle with the claim that it is simply a fad. But if you start at the beginning and explore what early humans were eating two million years ago, it becomes clear that the animal fat diet not only sustained our early ancestors but actually led to the development of our species. So if the Paleo movement is a fad, it’s a pretty persistent one! Today’s guest is no stranger to the pushback against the lifestyle, and he’s here to explain how the latest science and technology support his understanding of Paleo as the perfect human diet. CJ Hunt dropped dead at the age of 24. He was a dirt bike racer training to come back from an injury when he suffered full cardiac arrest while jogging. Paramedics resuscitated CJ, and he spent ten days in the ICU at UCLA Medical Center. Doctors eventually determined that he suffers from a birth defect in which the center of his heart is twice as thick as normal, and his left chamber is smaller. He was told that if he continued to exercise, he would be lucky to live for another two years. This experience inspired CJ’s curiosity in health and well-being, and ultimately led him to back to school at the age of 53 to earn a degree in Electronic Communications Arts from San Francisco State University so that he could produce the world’s first Paleo documentary, The Perfect Human Diet. The film reached #1 in the categories of Documentary Film and Independent Film on both iTunes USA and iTunes Canada when it was released in 2013. Together with its companion book, the movie introduces a system of optimal nutrition based on the latest science. Today CJ explains how nutrition has become so much like religion and politics, why public policy lags behind the best science, and the roots of the pushback against the Paleo/Primal movement. Listen in to understand the fundamentals of Paleo nutrition and why this two million-year-old ‘fad’ is making a comeback! Topics Covered [2:47] How CJ developed an interest in studying nutrition ‘Dropped dead’ at 24, given just a few years to live Began to study health and well-being [3:57] The evolution of CJ’s eating habits Sustained raw vegan diet for five years Mother killed by drunk driver, diet wasn’t helping recover from life trauma Gained muscle and recovered physically on animal protein [8:18] CJ’s approach to the film Best way to deconstruct massive problem is go back to beginning Explore what humans ate, how healthy they were Conduct guided investigation in search of perfect human diet [10:51] The ‘football field’ analogy of human evolution 70% of current diet only available since industrial revolution (a mere 91 years ago) As early ancestors continued to eat more animal foods, our brains developed (two million years ago) This is how we became human (160,000-200,000 years ago) [13:18] Nutrition as a belief system (rather than based in facts) People who’ve invested in a particular way of life resist new info [15:19] Nutrition and public policy Government not educating people with most current science First nutritional guidelines written by politicians’ staffers Food pyramid has become food plate, but not much change in basic information Grains and plants as foundation (though doesn’t hold up to rigorous science) Roadblocks in government due to vested interests Idea spread from ‘bottom up’ [19:47] The ‘feed lot pyramid’ Ratio of elements of food pyramid same as pig chow used to fatten up swine [21:04] How First Nations people respond to Paleo diet vs. westerners Instinctively found connections based on understanding of ancestors’ habits Namgis ancestors harvested fish, consumed very few fruits/vegetables Many becoming obese on standard American diet, recovered on Paleo Westerners disconnected from where food comes from (no spiritual connection) [24:56] Why CJ developed a companion book to complement the film People were writing to ask, “Can I eat this?” True understanding of concepts leads to long-term change Film limited on time, book goes deeper into the why Book clearly delineates human vs. non-human foods Audience finds film through book and vice versa [30:20] Why CJ is developing a sequel Much misinformation regarding health and sustainability Talk to world-class scientists to clarify understanding (i.e.: regenerative agriculture) [34:01] The pushback against the Paleo/Primal movement Discounted as fad Some vegetarians attack ‘If they’re upset, you’re doing something right’  Learn More About CJ Hunt  CJ Hunt Reports The Perfect Human Diet Documentary The Perfect Human Diet Companion Book  Resources Mentioned Protein Power: The High-Protein/Low Carbohydrate Way to Lose Fat, Feel Fit, and Boost Your Health – in Just Weeks! by Michael R. Eads and Mary Dan Eads The Paleo Solution: The Original Human Diet by Robb Wolf Loren Cordain Books

We tend to associate biohacking with expensive gadgets. But the truth is, some of the best things you can do for your health cost nothing at all. On this episode of Ali Fitness, we hack the biohacker, picking the brain of a master to find out how to feel our best—without breaking the bank! Thaddeus Owen is a master biohacker and blogger with Primal Hacker and Eris Fit. He is also a certified Bulletproof Coach with a Master’s degree in Holistic Nutrition as well as a certified personal trainer. Thaddeus began his career as a chemical engineer, working for a traditional pharmaceutical company. Eventually, he left the corporate lifestyle for a work-from-home job as Chief Sustainability Engineer and Product Stewardship Manager for Herman Miller, identifying non-toxic products to use in furniture construction. He continues to work full-time while studying biohacking and sharing his knowledge of health, longevity and cognitive enhancement with the Primal Hacker audience. Today, Thaddeus shares his top three no-brainer biohacks: morning sunlight, sleep and clean water. He explains the impact of blue LED light on sleep and offers advice around the best lights for the bedroom and proven brands of blue light blocking glasses. Thaddeus walks us through the pros and cons of SARMs, smart drugs and nootropics, describing his experience testing Qualia for the Neurohacker Collective. Listen in for Thaddeus’ insight on how to research psychedelics and get his top advice for aspiring biohackers! Topics Covered [0:58] Thaddeus’ shift from pharmaceuticals to biohacking Studied chemical engineering, worked in traditional setting Shift to run sustainability group (nontoxic products in furniture) Works from home as corporate manager + biohacking business [5:00] Thaddeus’ top three free no-brainer biohacks Morning sunlight Optimal sleep Clean water [8:02] Where to find filtered water Free at Find a Spring Countertop or under-sink reverse osmosis water filter [10:52] How to store spring water Glass leaches least but no UV Plastic allows UV but can be toxic Look for HDPE or polypropylene Avoid BPA, BPS and BPC [13:21] The impact of blue LED light on sleep Signals body to stop melatonin production Melatonin hormone rejuvenates during sleep [16:47] The lights Thaddeus recommends for the bedroom No lights in bedroom after sunset, use red flashlight/headlamp Incandescent light inside piece of salt (i.e.: salt rock lamps) Replace bulbs with red-coated incandescent or LED bulbs [20:38] Thaddeus’ insight on the best lights for a gym or studio LED lights at 2600 Kelvin (lowest amount of blue) Mix energy-efficient halogen lights to mimic sun Add red and infrared bulbs to balance [22:59] Thaddeus’ advice for protecting yourself from blue light Utilize blue light blocking glasses, work out near window Protect skin with baseball cap, long sleeves and pants [25:37] Thaddeus’ picks for blue light blocking glasses DEWAULT and Uvex Skypers are most affordable Ra Optics and TrueDark = more expensive, stylish [30:00] The fundamentals of SARMs Mimic testosterone without downside (gain muscle, lose fat) Few long-term studies, may slow down natural T production [33:31] The fundamentals of true nootropics Natural, little to no side effects Help brain work faster and more efficiently [35:14] Thaddeus’ insight around Qualia Benefits for mental and physical enhancement Recommends for targeted use (i.e.: before presentations) Side effects—headaches, jittery or no effect [40:26] Thaddeus’ take on psychedelics Help overcome long-term emotional issues Examples—PTSD, anxiety or depression Micro-doses have no hallucinogenic effect [43:03] The best way to approach research on psychedelics Local meetup groups, university professors Resources by Dennis McKenna Private conversations at retreats, conferences [46:07] Thaddeus’ top advice for aspiring biohackers Willing to learn, change opinion based on new info Experiment to find what works for you Learn More About Thaddeus Primal Hacker Primal Hacker on Instagram Thaddeus on Eris Fit Resources Find a Spring DEWALT Laser Glasses Uvex Skyper Blue Light Blocking Glasses Ra Optics TrueDark Swannies Glasses ‘Potent Muscle Building with SARMs, Qualia, and ARX’ by Thaddeus Owen ‘My Experience with a Performance Enhancing Drug (SARMs)’ by Thaddeus Owen New York Times Article on SARMs ‘Nootropics for Noobs’ by Thaddeus Owen Qualia by Neurohacker Collective Tim Ferriss Psychedelics Research Dennis McKenna Books, Articles & Interviews ‘Men, Protect Your Legacy from the Coming 5G’ by Thaddeus Owen

Wish you could wake up without a cup of coffee? Or wind down at night without a glass of wine? Most of us spend the day self-medicating to manage our energy, using stimulants and sedatives to adjust our body’s rhythms. Rhythms thrown off by the activity-driven stress of modern life. But what if there was a wearable that could replicate the states of calm and balance we’re chasing and ultimately restore our body’s natural rhythms? Dr. David Rabin is the Cofounder and CIO at Apollo Neuroscience, a technology company developing the first scientifically-validated wearable to improve focus, sleep and meditative states by delivering layered vibrations to the skin. A board-certified psychiatrist and translational neuroscientist, Dr. Rabin spent the last decade studying the impact of chronic stress in humans and researching non-invasive therapies designed to improve quality of life in patients with treatment-resistant illnesses. He also led the world’s largest controlled study around the benefits of psychedelic-assisted psychotherapy in mental disorders. On this episode of Ali Fitness, David joins us to explain how his work treating patients with PTSD, anxiety and substance abuse disorders led to the creation of the Apollo wearable. He walks us through what it looks and feels like to use the device on a given day, selecting from among its seven functional frequencies to wake up or wind down naturally. David also describes the science behind Apollo, discussing how it changes our biological rhythms, redirecting energy away from the body’s stress response system. Listen in to understand how elite athletes are using Apollo to adapt to stress and learn how the wearable could help you realize your true potential and feel your absolute best! Topics Covered [1:00] How Dr. Rabin came to develop the Apollo wearable Treat patients with PTSD, depression, anxiety and substance abuse disorders MDMA trial for PTSD led to focus on options that don’t require daily meds Develop understanding of what body does physiologically in different states Create Apollo to deliver vibration to skin based on how touch affects body [6:39] What it might look like to use Apollo on a given day Set to wakeful frequency first thing in morning Use to increase focus during afternoon slump Schedule to wind down energy gradually at night [10:44] What biometrics the Apollo device tracks Basic tracking of activity level and circadian rhythms Transfer data from other wearables to Apollo screen [14:00] The 7 functional frequencies available on Apollo Wake up and energize Clear and focused Social and open Recover from stress Enhance meditation Enhance relaxation Enhance sleep [15:50] What users feel physically when Apollo is on Barely noticeable gentle vibration (similar to ocean wave) Replicates effects of coffee, amphetamines, etc. naturally [18:41] Why Apollo can’t force your body to enter a particular state Accelerates recovery but can’t energize artificially if exhausted/injured Elite athletes use to adapt to stress (e.g.: fight with partner, poor sleep) [21:39] Where users wear the Apollo device Works anywhere on body First version designed for ankle or wrist [22:36] When users wear the Apollo device During day, at night or both Turn on for 5 to 10 minutes (effects last 30 to 120 minutes) [24:30] How the Apollo works independently of your phone Turn on/off without phone, low EMF Bluetooth only active when app open [25:54] The benefits of the Apollo subscription model Automatic software upgrades based on usership Automatically import info from other devices [27:30] The science behind the Apollo’s effectiveness Rhythms in music impact heartrate, HRV and respiration Research team explored what happens if apply to skin Soothing, gentle touch signals safety, brain calms down Apollo activates skin receptors in same way (reduce threat response) [33:45] The findings of the EEG pattern study Apollo reliably improves HRV + performance under stress Inexperienced meditators show same brain wave patterns as experts Experienced meditators achieve deeper state more quickly [37:58] The potential for Apollo to develop an automatic mode Able to detect when body shows signs of stress in preliminary trials Turn on frequencies automatically based on how you use device Rely on Apollo less and less as restore body’s natural balance [40:44] How to get the Apollo device Buy online at https://shop.apolloneuro.com/ Ships anywhere in world [42:26] How psychedelic studies informed the invention of Apollo Psychedelics work in clinical setting due to safety experience Feeling safe helps us realize true potential, feel our best Learn More About Dr. David Rabin Apollo Neuroscience Resources Oura Ring WHOOP Apple Watch Oura Ring on Ali Fitness EP050 WHOOP on Ali Fitness EP115 Apple HealthKit Headspace Calm Health Optimisation Summit Modern Spirit Imperial College London Centre for Psychedelic Research MAPS MDMA-Assisted Psychotherapy Studies The Apollo EEG Meditation Study The Apollo PTSD Study Apollo Science & Research

Might as well face it, you’re addicted to carbs. The conventional approach to endurance training promotes ‘chronic cardio’ and carbohydrate dependency. But there is a way to reset your metabolic clock with the keto diet, and today’s guest wrote the book on it – well, he co-authored it anyway! Brad Kearns has been a well-known coach, speaker and author in the health and fitness realm for 20-plus years. During his nine-year career as a triathlete, he was one of the world’s top ranked professionals, amassing 30 wins worldwide on the pro circuit, and he still holds the Hawaii Ironman 18-24 age division American record at 8:57. Brad has partnered with his former coach and fellow health and fitness authority Mark Sisson to lead the Primal Blueprint, a comprehensive ancestral health movement. Together they co-authored the 2016 release Primal Endurance, a guidebook that teaches athletes how to employ a stress-balanced, fat-adapted Primal approach to training. The duo has another book coming out this fall, The Keto Reset Diet. Today Brad joins Ali to discuss the basics of MAF training and his take on the relationship between peak performance and long-term health. Listen and learn how to leverage the keto diet to become a fat-burning machine and get free from carbohydrate dependency! Topics Covered [1:17] Brad’s partnership with Mark Sisson Mark served as Brad’s coach 30 years ago Introduced Brad to idea of balancing stress and rest Developed Primal Blueprint together Co-authored Primal Endurance Releasing keto diet book this fall [3:23] How Brad’s training evolved during his professional career Overly competitive, Type A training early on led to injury, burnout Learned from failures and good coaching Eventually understood that health and fitness could be complementary [5:09] The nuts and bolts of MAF training 180 – age = training heartrate Emphasizes development of aerobic base Prevents injury, illness and abuse of cardiovascular system Improves health long-term Training slow helps you go fast Proven true by endurance athletes for past 60 years (i.e.: Peter Snell) [10:12] How taking ego out of the equation was the gateway to success for Brad Developing the discipline to slow down led to national championship MAF training gave him a new appreciation for what endurance sports are about (i.e.: connection with nature, energy, health and longevity) [15:17] How to track your improvement with MAF training Test on same course, conditions using 180 – age formula Log mile times As you get more efficient at same heart rate, mile time will improve If you’re regressing, examine other factors (e.g.: stress, poor diet, lack of sleep) [21:38] The fundamentals of keto Ultra-low carb diet (less than 50 g/day) Altered metabolic state burns fat Free from carbohydrate dependency Don’t rely on regular meals for energy Cellular repair via intermittent fasting [24:39] Brad’s experience with going keto Maintained for 140 days Not convenient or practical to maintain forever Tool to bust out for metabolic reset [31:50] The case for keto as a lifestyle Human default position Ensured survival for 2.5 million years Records of people thriving for long periods and achieving athletic success [35:29] Who should not do keto Carb dependent for long period Show signs of metabolic damage But morbidly obese could benefit most from keto [38:35] Brad’s health now compared to his years as a professional athlete Peak performance came at significant cost to health At 30, he got out of bed exhausted Recalibrated goals to encompass wellness and longevity Now has broader base fitness, healthier diet and higher testosterone levels [41:48] Why fit endurance athletes develop heart issues Overstress heart during workout Sustain small scarring on delicate ventricles, inflammation Leads to AFib [44:56] Brad’s take on the relationship between peak performance and health Humans built to push limits (‘Body follows the mind’) Benefits include enhanced cognitive function and anti-aging Only mutually exclusive if you ignore health and over-train Learn More About Brad Kearns  bradkearns.com Resources Mentioned primalblueprint.com Primal Endurance by Mark Sisson and Brad Kearns MAF Training Dr. Maffetone’s MAF Methodology The Joe Rogan Experience Episode 935 with Robb Wolf The Art and Science of Low Carbohydrate Living by Stephen D. Phinney and Jeff S. Volek The Art and Science of Low Carbohydrate Performance by Jeff S. Volek and Stephen D. Phinney Mark’s Daily Apple Blog Books by Katy Bowman Pre-Order The Keto Reset Diet by Mark Sisson with Brad Kearns

For thousands and thousands of years, humans have consumed cannabis, leveraging its micronutrients to adapt to technological shifts. And then we abruptly pulled it out of our diets, just as our oxidative stress levels shot up. So, what can we do to counter this one-two punch to our collective health? How, exactly, do CBD and other compounds produced by the cannabis plant work to benefit our body systems? And what can we do to choose quality CBD products that actually work? Will Kleidon is the Founder and CEO of Ojai Energetics, an ethics-driven health and wellness company based in California. Ojai Energetics seeks to bring ancient healing products to life by way of modern innovation, and it leads the world in producing vital natural organic supplements with water-soluble CBD to promote everyday health and healing. Will is a subject matter expert in the art, science and technology of the cannabis business, and his work has been featured in Forbes, Money and Entrepreneur Magazine, among many other media outlets. On this episode of Ali Fitness, Will joins us to define CBD and explain the benefit of CBD-rich full spectrum complex over CBD in isolate. He speaks to the CBD product fillers we should avoid, describing what to look for in terms of third-party batch testing and certified organic ingredients. Will also shares how bioavailability differentiates Ojai Energetics products from others on the market and walks us through the laws around CBD in the US and abroad. Listen in for insight into how CBD fuels the endocannabinoid system and learn how it can support athletes in recovery! Topics Covered [2:05] The fundamentals of CBD Compound produced by cannabis plant Cannabis = super-vegetable fuels endocannabinoid system [8:37] Why we focus on CBD over other known cannabinoids Broadest profile of documented benefits CBD-rich full spectrum complex better than CBD in isolate [11:52] How to identify if a CBD product is full spectrum Look at third-party analytics More cannabinoids than CBD alone [13:56] The CBD product fillers to avoid MCT derived from hexane Synthetic agents used to create encapsulation TPGS (may be listed as vitamin E) [16:01] What to look for in choosing CBD products Lot # on bottle linked to third-party batch test Certified organic label [23:06] How cannabis impacts the body Every system has endocannabinoid receptors Fire at optimal levels, systems in harmony [30:31] Choosing CBD products with the highest bioavailability Effective dose = 500 mg daily Encapsulation allows immediate uptake (only need 5 mg) [31:59] How to test for bioavailability Put in water, should go straight through vs. float Avoid liposomal encapsulation [37:19] What differentiates Ojai Energetics products Feel effects of CBD in under minute Body absorbs majority of CBD (not flushed out) [40:35] Who would benefit from taking CBD Humans evolved for millennia eating compound regularly No one wouldn’t benefit from vital micronutrients [42:52] The benefits of CBD for athletes Sleep cycles regulated by endocannabinoid system Decrease recovery time, inflammation [45:24] Additional benefits of CBD Increases neuroplasticity in brain Support healthy digestive + cardiovascular system Enhance skeletal, nervous and respiratory systems [46:45] Ojai Energetics Full Spectrum CBD Sports Gel Good for massage or use after workout Versatile product with botanicals [48:10] Will’s insight around CBD terpenes Serve as tugboats, direct cannabinoids to payload sites Bioactive through inhalation (wide variety of smells) [54:34] The laws around CBD in the US and abroad Hemp-derived cannabinoids below 0.3% legal in US Bans in some states (South Dakota, Idaho and Iowa) Australia only allows for medical use In process in Singapore to allow in supplements Learn More About Will Kleidon Ojai Energetics Resources Dr. Raphael Mechoulam CGMP Regulations CBD & Nicotine Study Ojai Energetics CBD Sports Gel Dave Asprey—Bulletproof 2018 Farm Bill California Hemp Council FDA Opinion on CBD in Supplements

‘The best athletes on the teams I’ve worked with have always been the best sleepers. The bottom third of the sleepers are usually gone within a few years.’ We live in a world where functioning on less and less sleep has become ‘the new normal,’ so we may not realize just how much insufficient sleep impacts our performance. Of course, there are elements of this that are out of our control, like the travel schedule associated with competition. But if you are struggling to get close to the recommended 7½-9 hours, it is likely that your reaction time and your ability to focus are suffering. What is the best way to monitor how much sleep you’re actually getting? And how do you determine what’s causing the problem if you’re falling short? Pat Byrne is an authority in the field of sleep science with 30-plus years of experience in health and safety, risk management, and performance optimization. Pat’s fatigue management systems utilize state-of-the-art technology to revolutionize the way professional sports teams and 24/7 workplaces manage sleep schedules to enhance performance and mitigate risk. Pat’s elite client roster includes the US Department of Defense, Harvard Medical School, major mining and transportation companies, and leading sports teams in the NHL, NFL, NBA, MLS, MLB and AFL. Today Pat gives us the run down on the importance of sleep, explaining the influence of age and biological variation on the amount an individual needs. He shares the short- and long-term consequences of sleep deprivation, his experience around the causes of sleep issues, and why sleep quality is more important than duration. Pat cautions us against using consumer-grade technology to monitor sleep and relying on sleeping pills to get the rest we need. Listen in as Pat speaks to the sleep challenges particular to athletes, discussing his approach to consulting with individuals and teams to improve performance. Topics Covered [1:04] Pat’s take on the importance of sleep Critical brain function 7½ to 9 hours per night Quality more important than duration [3:04] Sleep research as a very new science Began in 1953 Study of how sleep affects human performance in last decade [4:06] How age influences the amount of sleep necessary Human brain not fully developed until 25 Adolescent brain requires 9-10 hours per night Harder to sleep in one block as we get older [6:04] The consequences associated with sleep deprivation Measurable change in reaction time Inability to concentrate Obesity, diabetes Inability to learn, retain information [7:58] Pat’s insight on napping Should take strategically 1-2pm = best time [9:48] Pat’s advice around sleep technology Impossible to measure sleep from wrist Consumer-grade wristwatches unproven Medical-grade tech 90-95% accurate (only measures when awake, asleep) [12:52] Why athletes don’t sleep well Natural biology Lifestyle issues Work/travel schedule [14:48] Pat’s approach to sleep monitoring with athletes Medical-grade ActiGraph Sync to phone, send data to computer Determine cause via data, questionnaire [16:52] Pat’s warnings about consumer-grade technology Ask for validation papers Sleep quality can’t be measured [18:34] Pat’s experience around the causes of sleep issues Biology bigger problem than might think Lifestyle only 10% Scheduling has improved in recent years Best athletes are best sleepers [20:30] Pat’s work with the Vancouver Canucks Ended road trips on east coast, home at 5am Three nights to catch up on sleep Often lost games in that window Recommended flying back next day, changes in sleep environment Went from worst road record to best (two years running) [24:51] The most common sleep disorders Restless leg syndrome Sleep apnea [27:09] Pat’s take on supplements and drugs Can be addictive Quality of sleep not same with sleeping pills [28:23] The ideal sleep for health, safety and performance Five cycles (about 1½ hours each) Includes REM sleep Brain decides what stage needed [31:40] Pat’s advice for athletes using melatonin, sleeping pills Ask yourself WHY (identify cause) Look for alternative solutions Prioritize sleep, adjust sleep environment [35:43] How the amount of time spent in bed relates to sleep duration Cheri Mah study of Stanford basketball team Overestimate amount of sleep by 70 minutes 10 hours in bed, only 8 hours of sleep [36:37] Pat’s insight around screens Blue light of computers, smartphones limits melatonin production Turn off at least one hour before bed Learn More About Pat Byrne  Pat’s Website Pat on Twitter Resources Daily Mail Article Fatigue Science ActiGraph Cheri Mah Research

There’s a direct correlation between health and happiness. Any yet, traditional medicine treats our unhappiness with antidepressants. The medical community manages symptoms of anxiety and depression with drugs—rather than taking the time to find the root cause of our health issues. So, what can we do to stop poor health from hijacking our happiness? Dr. Brian Brown is the peak longevity strategist behind The Optimal CEO, a functional medicine practice that helps high-level entrepreneurs, influencers and CEOs achieve optimal health. He works with clients to develop a custom wellness plan, supporting them in resolving hidden imbalances and achieving peak performance. On this episode of Ali Fitness, Dr. Brown joins us to discuss his transition from psychiatry to functional medicine, walking us through his personal wellness journey and exploring the connection between poor health and depression. He describes the differences between traditional and functional medicine, sharing his approach to finding root causes and discussing who is a good candidate to work with his clinic. Dr. Brown also weighs in on weight loss, hydration, and the controversy around hypothyroidism. Listen in for insight into how health is hijacking our happiness and learn what you can do TODAY to optimize for longevity! Topics Covered [1:03] Dr. Brown’s transition from psychiatry to functional medicine 16-year struggle with depression (9 different antidepressants) Professional training treated symptoms, not root cause [4:20] Dr. Brown’s approach to finding the root cause 2-hour initial consult and hour-long follow-up visit Review medical history, diagnostic test results [6:47] Dr. Brown’s personal process for improving his health Deal with Hashimoto’s and hormonal imbalance first Address gut health and adrenals, NeuroGenomic testing Mood improved as other health issues resolved [12:15] The direct correlation between health and depression Cut back on antidepressants as health improved Eliminated need for antidepressants in 3 years [15:51] The root cause of Dr. Brown’s health issues Endured night terrors since electrocution at age 5 Monitor revealed damage, heart stopping 3X/night Body dumping adrenaline to jumpstart heart [19:26] Dr. Brown’s insight around the value of hydration 3L for women, 4L for men every day Improves depression, anxiety and sleep [22:31] How Dr. Brown lost 150 pounds Patience in process (slow, gradual steps down) Insulin regulation = root of weight management [25:00] Who is a good fit for Dr. Brown’s clinic Autoimmune conditions, thyroid or hormone imbalances High performers with brain fog and/or fatigue Patients who want to transition off antidepressants [29:00] The controversy around the thyroid Standards for hypothyroidism raised in 2002 TSH from 3.5 to 5.0 (only market used to diagnose) [35:49] How health is hijacking our happiness Traditional approach leaves symptoms untreated (normal range) Prescribed antidepressants because ‘all in your head’ [38:32] Dr. Brown’s top tip for Ali Fitness listeners Take time to breathe Learn More About Dr. Brian Brown Dr. Brown’s Website The Optimal CEO on Instagram Work with Dr. Brown Resources Happiness Hijackers by Dr. Brian G. Brown Healthy Gut, Healthy You by Dr. Michael Ruscio Dr. Jason Fung EMDR Trauma Therapy Dr. Michael Ruscio Dr. Ernst J. Schaefer

We are suffering from the worst chronic disease problem the world has ever seen, and traditional medicine is not set up to address the issue. In fact, a full 50% of Americans are dealing with at least one chronic disease right now, and by 2030, healthcare spending to treat chronic disease is projected to hit a mind-bending $47 trillion. Chris Kresser is on a mission to address chronic disease by way of a collaborative practice model that affords patients a healthcare team consisting of a general practitioner as well as a health coach, personal trainer, counselor, etc.—all working together to prevent chronic disease before it starts. Chris is a global authority in the realm of ancestral health, Paleo nutrition and functional medicine. His website is among the top 25 natural health sites in the world, and he was recently named one of the 100 most influential people in health and fitness by Greatlist. Chris is also the founder of the Kresser Institute, a functional medicine training platform that offers practitioners the best tools for preventing and reversing modern chronic illness. He is the author of the New York Times bestseller The Paleo Cure, and his new book, Unconventional Medicine, presents a three-step plan to reinvent healthcare and reverse chronic disease. Today, Chris shares the collaborative practice model and offers insight around how the healthcare paradigm is already shifting. He explains how to identify a qualified health coach, who else might be involved in a healthcare team, and how the Kresser Institute is promoting the collaborative model. Listen in for Chris’ insight on managing your stress to prevent elevated blood sugar and learn how technology addiction impacts health outcomes! Topics Covered [1:09] The impetus for Unconventional Medicine Experiencing worst chronic disease epidemic world has ever seen Traditional medicine not set up to address chronic disease [2:26] The collaborative practice model Leverage team for the prevention of chronic disease Health coach, personal trainer covered by insurance [5:36] How the healthcare paradigm is already shifting Cost of treating chronic disease will bankrupt system People providing care financially responsible for results [9:50] How to become a Citizen Activist Share practitioner training program info with doctor Get involved through resources at Share Your Story [11:55] How to identify a qualified health coach Lack of clearly defined standards Look for top training program certifications Utilize ICHWC criteria [15:04] How Chris is promoting the collaborative practice model Train practitioners with same framework Provides continuity of care, consistent messaging Networking events and ADAPT Academy forum [18:31] Who might be involved in a healthcare team Physical therapist and body workers Psychologist, counselor or therapist [20:00] The ADAPT approach to health coach training Trust, rapport and communication Serve as guide or facilitator (client as change agent) Positive psychology, motivational interviewing [21:42] The potential reasons for elevated fasting insulin High cortisol levels due to chronic stress Gut infections, heavy metal toxicity or overweight ‘Dawn effect’ (may go down later in day) [29:06] Chris’ advice around managing your stress Break into small, actionable steps (shrinking the change) 8 hours of sleep, track HRV and say ‘no’ more often Practice mindfulness for improved quality of life [32:12] Why perimenopausal women gain weight Hormone production shifts from ovaries to adrenal glands HPA axis and adrenals determine ease of transition Cortisol production, declining levels of estrogen/progesterone Try herbs first, bioidentical hormone replacement as last resort [36:06] Why low carb diets may not be the best option for women Key physiological differences between men and women Keto, low carb and IF may act on body as stressor HPA axis dysfunction may lead to rebound weight gain [42:40] Chris’ insight on technology addiction Real, significant health impacts More intentional with decisions on tech use Learn More About Chris Kresser Chris’ Website Revolution Health Radio Resources The Paleo Cure by Chris Kresser Unconventional Medicine by Chris Kresser Pat Charnel on Revolution Health Radio ADAPT Practitioner Training Program Become a Citizen Activist The Institute for Functional Medicine The International Coaching Federation ADAPT Health Coach Training Program International Consortium for Health & Wellness Coaching National Board of Medical Examiners Motivational Interviewing on Revolution Health Radio Chris’ Article on A1c HeartMath Muse Headspace The Mindfulness App on the App Store The Mindfulness App on Google Play Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson Dr. Sarah Ballantyne on Livin’ La Vida Low Carb Paleo f(x) How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life by Catherine Price Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White

Home health testing is all the rage. But which one of the many services available provides the most accurate results? And is there a platform with more to offer than information? A platform that delivers actionable advice for solving your health challenges or improving your performance? Dr. Christopher Mason is an Associate Professor at Weill Cornell Medicine and Cofounder of Onegevity Health, a platform designed to empower individuals to maintain optimal health by democratizing access to actionable information from leading-edge biomedical research. Dr. Chris earned his BS in Genetics and Biochemistry from the University of Wisconsin-Madison and his PhD in Genetics from Yale. On this episode of Ali Fitness, Dr. Chris joins us to discuss what differentiates Onegevity from other genetic testing services. He explains why the team started with Gutbio and walks us through the process of testing your gut microbiome with a Onegevity kit. Dr. Chris also offers insight around Onegevity’s products in development, including Performbio for athletes and Fembio for women. Listen in to understand who can benefit from using their health intelligence platform and learn what Onegevity has to offer in terms of genetically tailored products and actionable results! Topics Covered [1:13] The fundamentals of Onegevity Health Health intelligence platform Measure, monitor and act on info re: molecular profile Microbiome, genetics/DNA + blood [3:07] What differentiates Onegevity from other genetic testing Actionable and specific, customized plan for individual Uses more precise shotgun sequencing (vs. 16S) and AI [9:22] Why Onegevity Health started with Gutbio Easy to collect sample, know system well Plastic part of biology (modify + improve) [10:22] Who should use Onegevity Health testing Healthy and curious, want to improve performance Suffer from dysbiosis, IBS or IBD Recovering from recent traumatic condition [12:10] The Onegevity Health results report Reviewed by physician but anyone can understand Suggests genetically tailored products to resolve issues [13:13] Onegevity Health’s partnership with Thorne supplements Trusted by physicians, professional athletes Systematic research to quantify what works [17:30] Onegevity’s forthcoming Performbio for athletes Look at nutrition, training load, stress and sleep Incorporate data from wearables (e.g.: Fitbit) [20:22] Where Onegevity Health is available Expanding network of physicians in 42 states Partnership with Kirin for Japanese market [22:04] Onegevity’s OneDraw blood collection device Must be supervised by healthcare professional [22:30] What’s next for Onegevity Health Fembio for issues specific to women’s health [25:23] How to test your gut microbiome with Onegevity Order kit online (routed through physician) Collect and send stool sample Receive report via email or app [29:46] Dr. Chris’ insight around food sensitivities Low-level exposure reduces risk of allergy later In early days of predicting and understanding [32:19] How to measure quality in at-home health testing ‘Proof is in the phenotype’ (how people feel) Use tool like Lab100 to quantify what works [34:22] Why Dr. Chris believes Onegevity is the best Use cutting-edge, modern methods Most extensive phenotyping platform that exists Learn More About Dr. Christopher Mason Onegevity Health Dr. Chris on LinkedIn Resources Dr. Joel Dudley Thorne Supplements Oura Ring Fitbit Kirin Onegevity + Kirin Press Release Dr. Theresa Hardy Onegevity on the App Store Onegevity on Google Play ‘Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy’ in The New England Journal of Medicine ‘The Rise of Food Allergy: Environmental Factors and Emerging Treatments’ in EBioMedicine EverlyWell Lab100

“Get comfortable with being uncomfortable.” Joseph De Sena truly lives by this unique philosophy, having moved his family from Japan to New York because things were getting too easy. His belief that life is more fruitful when you’ve struggled extends to his work as well. Joe is the CEO and co-founder of Spartan Race, Inc, the world’s largest obstacle race and endurance brand. The Spartan lifestyle spans 35 countries and encompasses a global championship series as well as training and nutrition programs. Joe had a lucrative career on Wall Street, but he wasn’t inspired by the work. In 2000, he got the idea to change people’s lives through endurance racing, but the events were too difficult for most and Peak was losing money. In 2010, he changed the race format and Spartan was born. Today Joe addresses the difference between Spartan and other obstacle races, how to train for a TRIFECTA, and the healthy addiction associated with Spartan racing. Learn more about Joe’s hope for the future of Spartan racing and how he seeks to help people push themselves in order to grow. Topics Covered [1:01] How Joe came to start Spartan racing Grew up in Queens Mom became interested in yoga, meditation Introduced to 3100-mile race (mind stronger than body) Initially did other jobs to chase money In 2000, decided to start race business to change lives com lost money for ten years (300-plus mile races too difficult for most) Changed format, name in 2010 Now 1M participants in 35 countries [4:55] The difference between Spartan race and other obstacle races Authentic, athletic (nothing silly) Spartan seeks to be Olympic sport Consistency, competition [6:34] The growing interest in Spartan racing Feels good to be healthy, push yourself Human brain changes in positive way Reconnect with friends, the earth Chance to feel alive Triathlon is linear, ‘boring’ Spartan has lower bar to enter [8:30] How to train for a TRIFECTA One hour per day (for respectable time) Do yoga to help prevent injury Burpees, pull-ups and running [10:17] The ideal facilities to train for Spartan Any gym Coach or trainer can help with motivation 1,000 certified SGX coaches around the world [12:24] The risk of injury in Spartan racing Injury rates lowest in industry Imagery and narrative is intimidating, so people train Dangerous to go cold [13:56] Who participates in Spartan racing 71-year-old mother-in-law did Tokyo race 11-year-old son did Fort Knox, 8-year-old daughter did Beast All sizes and shapes of people Go at own pace, do what you can Can’t get through obstacle, do burpees as punishment [14:43] How long you should train for your first Spartan race At least 60 days Include yoga to prevent injury Run five days a week Give Ali Fitness podcast a 5-star review on iTunes then email ali@ali.fitness for a free copy of Spartan Fit! [15:45] The prize money associated with Spartan racing $100,000 total Substantial if good, follow circuit [16:04] The addictive nature of Spartan racing Very unlikely to stop after one race Average is just shy of three events Most want to earn TRIFECTA Healthy addiction [16:36] Joe’s hope for the future of Spartan racing Change 100M lives Olympic sport [16:58] The upcoming Spartan event in Iceland Epic, 24-hour race 1,000 entries (short 350 participants) Email joe@spartan.com for chance at free entry Will be one of hardest races (relay division alternative) Most laps on five-mile course will win [18:37] Joe’s ‘comfortable being uncomfortable’ philosophy Don’t want life to be too easy Moved family from Japan to New York Life too easy, nothing to strive for No ability to deal with adversity Life more fruitful when you’ve struggled [20:07] Joe’s unique parenting style Lived on farm in Vermont Hired Kung Fu master for kids who only spoke Mandarin Only allowed kids to watch Mandarin-language TV Moved to Singapore, enrolled in Mandarin-English school [22:37] Joe’s tattoos Mother’s name (Chinese characters) on arm ‘Love’ on hip (after second date with wife) About to get third, Oscar Mike Foundation [25:20] Joe’s advice around teamwork If new person doesn’t click, leader must resolve Navigator is key team member Learn More About Joseph De Sena Spartan Website Email joe@spartan.com Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.  by Joe De Sena and John Durant Resources Mentioned SGX Certified Coaching Rise of the Sufferfests Documentary Oscar Mike Foundation  

When you feel pain, your brain is trying to tell you something. And a good physiotherapist can help you interpret that message. But pain doesn’t always mean tissue damage, and an elite physio will look at biomechanics as well as any external factors that might impact your pain experience or the recovery process. Erwin Seguia serves as the Cofounder and CEO of Match Fit Performance, a sports performance, rehabilitation and physical therapy practice based in New York City. He is a Board-Certified Physical Therapist, the Sports Director for the New York Empire, and the Secondary Physiotherapist for Gotham Knights Rugby. Erwin is passionate about soccer and enjoys CrossFit and Olympic weightlifting, and as a physio, he has experience with rugby, endurance sports, Ultimate Frisbee, soccer, golf, CrossFit, powerlifting and dance. On this episode of Ali Fitness, Erwin joins us to discuss how Match Fit differs from traditional physical therapy, explaining why the team only uses manual therapy when absolutely necessary. He walks us through the concept of progressive load and describes the way physiotherapy should help athletes move MORE—without aggravating an injury. Listen in as Erwin busts common myths around muscle tightness, manual therapy, and glute activation—and learn about the major role our brain plays in the pain experience! Topics Covered [1:10] How Match Fit differs from traditional physical therapy Goes beyond biomechanical cause for complete picture Explore external factors that contribute to experience (i.e.: sleep, nutrition, stress) [4:26] Why Erwin recommends seeing a physiotherapist first Capable of diagnosing musculoskeletal injuries Refer to MD, cardiologist, etc. when necessary Easily accessible through direct access in US [7:29] Why match fit only uses manual therapy when absolutely necessary Damages client’s self-efficacy to depend on touch Use only to change pain experience, follow up with movement Literature suggests MUCH force necessary to deform tissue [16:54] Erwin’s insight around the pain experience Pain = brain’s way of communicating with us Interpret message with specificity (e.g.: sharp, stabbing, burning, etc.) [23:40] Erwin’s approach to reducing the threat in our brain Leverage manual therapy as intervention Similar movement in position feel less threatened Take through questioning process to determine external factors [27:09] How Match Fit uses the concept of progressive load Bodies resilient, get stronger with gradual exposure to increased load Tissue adapts without being at risk or setting off pain alarm [29:40] Erwin’s thoughts around athletes who push too hard too fast Ask body to push redline consistently (e.g.: CrossFit) Injury part of learning experience to understand limits [31:24] Why a PT should partner with a physiotherapist Powerful duo when focus on mutual client Operate from abundance mindset [35:13] Resisting physiotherapy because you don’t want to stop working out Goal to help client move more without aggravating injury Maintain conditioning, stay involved in sport-specific activities [40:38] The myth around learning to ‘turn on your glutes’ Term gluteal amnesia coined by Stuart McGill (linked to lower back pain) Use different semantics, e.g.: input in spine + hips vs. activate [45:51] Erwin’s take on cyclists who drive force with glutes to avoid hip flexor pain Discuss volume of cycling and how often Address load management or hip flexor strength issue [48:35] The myth around muscle tightness Input in closest joint usually alleviates tightness Usually indicates core stability or strength issue [52:32] The myth around kinesiology tape and wrapping Ultimately won’t prevent tissue damage Placebo effect changes what brain feels [55:02] Erwin’s top tip for Ali Fitness listeners Good training program worthless without adequate recovery Learn More About Erwin Seguia Match Fit Performance MFPX on Instagram MFPX on Twitter MFPX on Facebook MFPX on YouTube Resources Jill Cook’s Study on Tendinopathy + the Brain Dr. Stuart McGill RockTape Class Action Lawsuit

“[People] are empowered, and that’s exactly why I love doing what I do is because you have everything you need to get yourself to feel better... Breathing is something that’s yours, and we’ve forgotten that. We’ve forgotten how powerful it can be. We’ve forgotten how to do it right.” Dr. Belisa Vranich is the Director of Breathing Science at the Ash Center for Comprehensive Medicine in New York City. Dr. Belisa began her career as a clinical psychologist with the intention of having a long-standing therapy practice. As she explored different methods of reducing stress, Dr. Belisa developed an interest in yoga breathing and martial arts-based breathing techniques. The result of her study is The Breathing Class, a practical, science-based method that addresses the physical and psychological problems related to ‘bad breath.’ Dr. Belisa is also a sought-after public speaker and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. A regular guest on platforms like CNN, the Today Show and Good Morning America, Dr. Belisa joins us today to share the right way to breathe, explaining how we start out breathing correctly and later adopt the stress breath that works against our body design. She discusses her science-based approach to improved breathing, the classic studies around breathing muscle strength, and the different breathing strategies she recommends for precision versus power sports. Listen in for Dr. Belisa’s insight on the benefits of horizontal breath for athletes in terms of endurance and recovery! Topics Covered [1:01] How Dr. Belisa’s background in clinical psychology led to the study of breathing Studied psychology to have therapy practice Breathing affects us physically and mentally Looking for ways to reduce stress Breathing practices in yoga, martial arts Developed science-based, practical method Use right muscles to breathe efficiently  [4:06] How breathing impacts performance and long-term health Achieve elusive parasympathetic state Move faster/longer, lift more and recover better [4:56] How most people breathe incorrectly Stress breath, contrary to body design Utilize shoulders for deep breath Uses auxiliary muscles, underutilizes diaphragm [6:52] How toddlers breathe correctly Unabashedly let belly grow (expand, narrow in middle) No posturing, stiffness in torso [7:59] The percentage of the population with breathing problems Belisa estimates 95% Measured with Breathing IQ (BIQ) Evaluates location, range of motion Bigger inhale, smaller exhale = better breath [9:28] The first steps to better breath Can be done in 14 days Lie on back with something on belly (e.g.: book) Push object away on inhale to engage diaphragm Apply expansion, narrowing when sitting/standing Tempo will naturally slow down Five count in and out resonates with heartrate variability [14:55] Dr. Belisa’s take on why we breathe the way we do Bracing in middle prevalent, hurting our health Society of sitting, stress and technology [17:52] How a breathing practice can benefit endurance athletes Improves endurance (lower body breath takes less energy) Aids recovery (oxygenates, heals muscles) [20:30] What a breathing practice looks like Exercises, stretches using horizontal breath Train breathing muscles (nothing else) [21:38] The research around athletic performance and breathing Classic studies on breathing muscle strength by Alison McConnell Work around endurance in cycling, swimming [23:44] The differences in breathing technique by sport Power lifter needs big, deep breath for explosiveness, to protect spine Extend ‘sweet spot’ in exhale when heartrate low in precision sports like golf [25:12] The Breathing IQ measurement Aim for breath as expansive, narrow as possible As grade improves, so does health Impacts stress, digestion, back pain, sleep, anxiety [28:31] How proper breathing can extend an athlete’s career Keeps muscles strong, improves recovery [30:22] How proper breathing influences endurance Better results in performance almost immediately Endurance skyrockets with continued practice Untapped potential in breathing muscles [32:00] Dr. Belisa’s insight on the Wim Hoff Method Teaches trance breathing, ice baths Safe practice in extreme temperatures for resilience [34:44] The individual nature of a breathing practice Every experience very personal, positive Known to resolve issues like brain fog, asthma [38:58] How to help your child maintain proper breathing Model appropriate breath behavior Learn More About Dr. Belisa The Breathing Class Warrior Workshop Teacher Training Breathe Master Class Dr. Belisa on Instagram Dr. Belisa on Twitter Dr. Belisa on Facebook Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health  by Dr. Belisa Vranich Resources Alison McConnell’s Website Research by Alison McConnell Wim Hoff Breathing Method Holotropic Breathwork by Stanislav and Christina Grof Jeremy Youst Jim Morningstar David Elliott Dan Brulé

Over time, we have lost contact with the Earth—literally. We wear shoes with rubber soles that prevent us from connecting with the ground, and that disconnection may be the cause of many of our modern health issues. So, how does grounding work to make our bodies’ surface charge align with that of the Earth? How does that realignment mitigate health problems like inflammation and chronic pain? And what can we do to get grounded today? Clint Ober is the CEO of Earth FX, Inc., a research and development company that investigates the health benefits of grounding and develops innovative indoor grounding products. More importantly, he is the initiator of the Grounding Movement, an international crusade to shed our shoes and reconnect electrically to the surface of the Earth. In the last two decades, Clint has supported 20-plus research studies that collectively demonstrate how grounding reduces inflammation and promotes the normal functioning of our body systems. On this episode, Clint joins us to explain how he discovered the health benefits of grounding and discuss the study that demonstrated why contact with the Earth is more critical than reducing EMFs. He describes how grounding improved his own sleep and eliminated his chronic pain, offering insight around why you can’t have inflammation if you’re grounded. Listen in to find out what you can do to get grounded and learn how the practice benefits us as athletes! Topics Covered [1:52] How Clint discovered grounding 30 years in communications, building out cable systems Look at life differently after major health issue in 1994 Sense that loss of contact with earth impacts health [8:42] Grounding vs. EMFs and magnetic fields First study measured electric fields in homes 30 received grounding mat and 30 did not Grounding = key to reducing inflammation EMFs < important than contact with Earth [18:38] How grounding improved Clint’s personal health Able to sleep as long as grounded Significant reduction in chronic pain Grounding prevents inflammation [29:05] Why you can’t have inflammation if you’re grounded Animals in wild don’t suffer from health disorders Excess radicals absorbed instantly by Earth’s electrons [34:41] What you can do to get grounded Sit or stand barefoot on grass for 30 minutes Use Ultimate Longevity patches or mats (in grounded building) [41:44] Where to get grounded outside Bare Earth, grass or concrete Sand and saltwater [44:12] How to find grounding shoes Google ESD, anti-static or grounding shoes Reebok makes good static dissipative footwear [48:57] The benefits of grounding for athletes 30 minutes after exercise dissipates red blood cells Develop little/no inflammation + prevent muscle soreness Learn More About Clint Ober Ultimate Longevity The Earthing Movie Resources The Earthing Institute Earthing Research Studies Dr. Stephen Sinatra David Wolfe’s Longevity Now Conference Earth Runners Pluggz Reebok ESD Shoes Dr. Gaetan Chevalier Dick Brown’s Grounding Research

“[Wearables] are only successful when you use them to learn more about your own body. That’s the missing link … They cannot be used as the actual answer themselves. If you outsource your own intelligence, if you outsource your thinking, your own physiology to these devices, you are going to lose.” Dr. Andy Galpin is a tenured professor at the Center for Sport Performance at CSU Fullerton and the author of Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. Dr. Galpin spent four years studying the structure and function of human skeletal muscle to earn a PhD in Human Bioenergetics from Ball State University. At the CSU Fullerton Biochemistry and Molecular Exercise Physiology Lab, Dr. Galpin and his team study the acute responses and chronic adaptations of human skeletal muscle in response to high velocity and fatiguing exercise. Dr. Galpin also serves as a performance coach for high-profile professional athletes, helping elite competitors achieve their performance potential. Today he explains the full spectrum of muscle fibers and types as well as the effect of strength training on endurance athletes’ muscle quality. He shares his ‘baker versus cook’ approach to instructing athletes about nutrition and advice around achieving long-term health and fitness. Listen to understand Dr. Galpin’s teamwork approach to healthcare, his take on where sports technology is headed, and the pros and cons of wearables. Topics Covered [1:15] Why Dr. Galpin chooses to share his knowledge in the ‘real world’ Considers himself below average in academic intelligence Strengths in work ethic, communication and storytelling Seeks to inspire and educate, improving quality of life  [4:00] The muscle fibers/types Fast twitch—explosive Slow twitch—endurance Hybrid fibers indicative of disease, physical health Fiber types can, do change with age, activity [8:20] Dr. Galpin’s twin study One discontinued physical activity after high school Second twin continued endurance athletics Athlete superior in traditional health measures Inactive twin had better muscle quality, strength Trained twin had lower level of muscular inflammation [11:57] How strength training might have changed the results for the athletic twin One session per week would make muscles healthier, stronger No negative influence on cardiovascular markers [13:14] Dr. Galpin’s baker vs. cook analogy Bakers follow specific steps, order matters Cooks use general concepts Use personality type to instruct athletes around nutrition [19:07] An example of how Dr. Galpin helps athletes achieve full performance UFC Fighter Scott Holtzman (baker personality) Specific, detailed plan Adjust for each fight with tremendous success [20:40] The intersection of sports and psychology Athletes are people too Physical responses to negative experiences Hormones altered throughout day [25:03] How wearables impact health and fitness 67% growth of wearables (2015 to 2016) $30B in sales by 2020 Comorbidity patients least likely to use Patients without tracker twice as likely to lose weight Can be demotivating Only successful when used to learn more about body Not answers themselves [31:24] Dr. Galpin’s advice around long-term health and fitness ‘The more variation, the better’ Challenge body, but change mode Invest in coach/trainer for detailed plan ‘Variation is not randomization’ Plot by outcome goals [41:16] Where technology is headed Galpin works with special forces, NASA Already have AI suits (measure sweat rate, anxiety) Exoskeletons that physically move you Make decisions now around ground rules Understand benefits, consequences Live in age of abundance Little physical stress, yet sickest we’ve ever been Must ‘engineer suffering’ [48:13] Dr. Galpin’s teamwork approach to healthcare 97% of healthcare is about treatment Only 3% addresses prevention Asking too much of MDs to do both Insurance companies covering prevention Legislation around exercise plans in conjunction with prescription meds App puts healthcare team on single platform (97% adherence) Learn More About Andy Galpin andygalpin.com The Body of Knowledge Podcast Resources Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness  by Dr. Andy Galpin Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked by Adam Alter The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly

So, you want to make a commitment to your long-term health, but your time to work out is limited. What if you could spend just 20 minutes at the gym three times a week—and be in the best shape of your life? According to Pamela Gold (and many other HIIT advocates), results like that ARE possible with the right combination of high-intensity interval training, or HIIT, and recovery. Pamela Gold is the Founder of HACKD Fitness, a Manhattan studio dedicated to helping people be the strongest, most powerful version of themselves—in the most efficient way possible. After graduating from Yale University, Pamela was assistant to the CEO of Cosi and served as point person on the IPO in 2002. She left the workforce to become a mom in 2006 and developed a passion for physical fitness and wellness. But when Pamela returned to the corporate world, she had limited time to work out and turned to HIIT. Today, she works out less than 40 minutes a week and is in the best shape of life. Pamela relies on data to confirm what is working and what isn’t, and she shares the latest research, training protocols and technology through HACKD. On this episode, Pamela joins us to explain how fitness became a point of focus in her life after having kids and share the steps she took to get healthy. She walks us through her shift from 4-hour to 20-minute workouts after returning to work, clearing up the misconceptions around HIIT. Pamela also weighs in on the equipment available at HACKD, from the CAR.O.L Bike to the ARX to recovery tools like the Joovv and NanoVi. Listen in for Pamela’s insight around the transformative power of breathwork and meditation—and learn her five pillars for unlocking your own unlimited inner strength! Topics Covered [1:57] How Pamela got into health and fitness Active growing up on farm Point of focus after having kids [4:40] The steps Pamela took to get healthy Started working with personal trainer Began eating for nutrition density [8:35] Pamela’s shift from 4-hour to 20-minute workouts Less time once back to work running company Learned about 10X Fitness on podcast Pursued high-intensity interval training [12:25] Pamela’s take on high-intensity interval training Bursts of maximal exertion followed by rest Wingate Protocol: 2 20-second sprints in 9-minute ride Focus on cardiovascular fitness [19:00] The CAR.O.L Bike protocol Pamela recommends Wingate Protocol 3 times/week for long-term health and fitness Fat burn setting for weight loss (8-second sprint, 12-second rest) Assess recovery to avoid overstress of system [23:54] The modes of recovery offered at HACKD NormaTec air compression boots Infrared sauna, Joovv, NanoVi and sound therapy [28:37] How Pamela uses the ARX Big 5: 10 seconds eccentric, 10 seconds concentric Maximum effort for full 1:45 (5.5 reps) once/week [34:43] Pamela’s approach to recovery from the ARX Empower clients to trust themselves Track HRV as marker with Oura Ring Average person takes 4 to 8 days [39:29] Case studies of client body composition changes One client down 60 pounds with lifestyle alone Another needed support from endocrinologist Explore physical, mental and spiritual health [42:36] Pamela’s 5 pillars of inner strength Gratitude Courage Compassion Surrender Curiosity/openness [46:16] Pamela’s insight on breathwork + meditation Source of personal transformation Connection to higher consciousness [50:59] What’s next for HACKD Open new location, add breathwork as core offering Spread empowerment + wisdom Learn More About Pamela Gold Gold Evolution HACKD Fitness Resources Find More Strength: 5 Pillars to Unlock Unlimited Power and Happiness by Pamela Palladino Gold Tone House Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John R. Little and Doug McGuff Lorenzo Delano Mindvalley 10X Fitness Tabata Training Equinox CAR.O.L Bike CAR.O.L Bike Research NormaTec Joovv NanoVi ARX Fit Mike Pullano of ARX on Ali Fitness EP075 Oura Ring ISHTA Yoga Alan Finger on Spotify Sage Rader

Technology has the capacity to make our lives better, making us fitter and more efficient. It also creates a whole new set of problems, impacting our mental health and creating a sense of isolation and disconnection. So, how do we make thoughtful choices to incorporate technology without losing what’s valuable about being human? And how is tech likely to impact the health and fitness industry moving forward? Bryan O’Rourke is an accomplished CEO, strategic advisor, entrepreneur, investor, author and professional speaker. As the Principal and Chief Executive with Vedere Ventures, he has developed a portfolio in fitness and healthcare, food and beverage, international trade, technology and franchising. Bryan also serves as president of the Fitness Industry Technology Council and host of the Fitness + Technology Podcast, and he has been a featured presenter at international industry conferences in the health club, fitness, business and technology space. Today, Bryan joins us to explain how traditional training is likely to evolve as technology develops and to share his take on the relationships among technology, health and the human connection. He discusses the explosion of consumer choice when it comes to health and fitness, offering insight into what the best fitness tech of the future might look like. Bryan also weighs in on the companies that are integrating tech well right now and the thought process behind his firm’s investment decisions. Listen in to find out what wearables and fitness tech Bryan uses himself and learn why he advocates open-mindedness AND caution when it comes to technological advancement and our health. Topics Covered [1:20] Bryan’s background in fitness and technology Early adopter of technical applications Entered fitness space in 1990’s [3:43] Bryan’s take on the tech with the greatest impact ‘Cool’ tech may have negative consequences Birth control pill most profound implications [5:29] Why now is the best time to be in the fitness industry Many ways to create specialized products/solutions Megatrends point to explosion in demand [7:09] How traditional training is likely to change Personal training will never go away, but will be smaller part Digital delivery + hybrid models (i.e.: Restoration Hardware) [11:02] The fitness companies that are integrating tech well now McFIT, Equinox and SoulCycle Hybrid combos like Lululemon Athletica, Gymshark [13:40] Bryan’s insight on the explosion of consumer choice Business models must meet needs in unique way Pure brand vs. platform plays (e.g.: ClassPass) [15:44] Bryan’s take on the best fitness tech of the future Haven’t even been conceptualized yet Combine mindfulness, exercise, nutrition, fashion + medical [17:46] Kevin Kelly’s view of technology Continuation of human evolution (tech = biology) Responsibility around unintended consequences [21:07] Why technology doesn’t always help us get fitter Makes some things better but creates new set of problems Mental health impacts, lack of activity and sense of isolation [24:07] How Bryan thinks about privacy in fitness tech Can enable great experience OR serve as threat Current government systems behind times [26:15] Bryan’s insight around the rise of wearables Defines as data collection from sensors to create value Personalized coaching based on psychological profile [31:33] How Bryan makes fitness tech investment decisions Platforms that integrate data to create experience Continued development around IoT and true AI [35:54] Bryan’s thoughts on tech and the human connection Tech facilitates new experiences (i.e.: music) Digital gateway to in-person fitness practice [40:00] Bryan’s favorite health and fitness tech Voice interface (e.g.: Alexa daily schedule) Apple Watch, Myzone (share with friends around world) [42:33] Bryan’s top tips for Ali Fitness listeners Be open-minded AND on your guard Be mindful of legislation, exercise right to vote Learn More About Bryan O’Rourke Bryan’s Website Bryan on LinkedIn Fitness + Technology Podcast Vedere Ventures Resources McFIT Equinox SoulCycle Lululemon Lincoln Park Gymshark Gympass ClassPass Kevin Kelly Kevin Kelly’s TED Talks The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly Recommendo Newsletter ‘The Death of Google and Facebook: Why It Matters and What It Means’ by Bryan O’Rourke Oura Ring Strava Apple Watch Myzone Garmin Dave Wright of Myzone on Ali Fitness EP117 DuckDuckGo

Life is a series of inhales and exhales. So, what happens if we press pause? SOMA breathwork uses short periods of breath retention to create the right balance of oxygen in the body and produce a variety of health benefits. How can we benefit from this kind of practice as endurance athletes? And how does hypoxic training work to improve our performance? Niraj Naik is the creator of SOMA Breath, a global breathwork movement based on the traditional yogic practices of pranayama. A certified pharmacist turned holistic health expert and entrepreneur, Niraj used breathing techniques to restore his own health, and now he is dedicated to helping others recover from diseases in which stress and gut issues are a contributing factor. Niraj is also a professional musician and one of the world’s most sought-after spiritual ceremony facilitators. Today, Niraj joins us to explain how his own struggle with Ulcerative Colitis led to his discovery of the healing power of breath. He discusses other types of breathwork and describes what differentiates SOMA in terms of its gentleness, accessibility and physical health benefits. Niraj also discusses the fundamentals of pranayama in general and kumbhaka specifically, sharing the science behind how intermittent hypoxia positively impacts the body. Listen in for Niraj’s insight around how CO2 tolerance benefits endurance athletes and learn to leverage SOMA as a powerful mindfulness meditation. Topics Covered [1:08] How Niraj got into breathwork Housebound for year with Ulcerative Colitis Disillusioned with healthcare system in UK Transformed health with kumbhaka (breath retention) [7:57] How being a pharmacist influenced Niraj Insight on shortcomings of healthcare system Education in area does not mean advocate [9:34] The two schools of hyperventilation breathwork Holotropic = invoke near-death experience Rebirthing = blissed-out, meditative state [20:17] The fundamentals of pranayama Techniques for controlling energy in body Create O2 when needed, preserve when don’t Health benefits from intermittent hypoxia [27:01] The benefit to living in high altitudes Survive with < oxygen, resilient to stress Examples include Nepalese Sherpas + yogis [29:28] SOMA’s roots in kumbhaka Hold breath for period to decrease oxygen Optimize blood flow from heart to brain Stem cells activated by intermittent hypoxia [36:43] How long it takes to change the pH in blood Goes up with 20—30 repetitions of breathing Intermittent hypoxia more important than pH [37:48] How SOMA doubles as a meditation technique Holding breath puts into no-mind state Guided through music on hypnotic journey [43:13] How SOMA differs from Wim Hof Wim Hof good for low energy, men seeking fire SOMA more gentle + accessible to wider group [44:57] How CO2 tolerance helps athletes Records broken at Olympics in Mexico Sparked high-altitude training movement [46:54] Niraj’s take on measuring your BOLT score Based on how long hold breath without stress Longer hold = more efficient use of oxygen [48:34] Breathing through the nose vs. mouth Mouth for talking, singing + extreme exercise Nose filters to warm, clean air (prep for absorption) Calm and relaxed vs. adrenaline producing [50:14] Niraj’s top tips for Ali Fitness listeners Use breathwork in conjunction with diet, exercise Pay attention to emotions + bodily symptoms Learn More About Niraj Naik SOMA Breath SOMA 21 Day Awakening Breath Retreat Resources Swami Ambikananda Stanislav Grof Holotropic Breathwork Rebirthing Breathwork International Leonard Orr Autobiography of a Yogi by Paramhansa Yogananda Kumbh Mela HearthMath Wim Hof Ben Greenfield Fitness The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown Buteyko Institute of Breathing & Health

As endurance athletes, we have ambitious fitness goals. But few of us stop to consider what’s driving us or exactly WHY we chose a particular target. Fewer still understand how our current habits fit into the bigger picture around long-term health and wellbeing. What if we quit using the sweaty and sore scale—and started measuring our success in terms of overall health and happiness? Joe DiStefano is a global authority in the realm of optimizing wellness and longevity while improving fitness and sports performance. After a traumatic brain injury, Joe dedicated his life to finding health again, and the experience informs his holistic approach to training and coaching some of the world’s top athletes. He spent eight years as Head of Sport and Training with Spartan Race before founding RUNGA, an experiential lifestyle brand that empowers people through sustainable practices that fuel health, wellness and performance. Today, Joe joins us to explain why he sees his traumatic brain injury as a gift, describing how it led to his understanding of ‘cumulative stress load.’ He shares how he got involved with Spartan Race and discusses his difficult decision to leave the team to serve people in a different way. Joe also shares what a RUNGA experience looks like, explaining how attendees are empowered to take care of themselves and why his retreats don’t involve drugs of any kind. Listen in for Joe’s insight on measuring health and happiness and get his advice for starting your day by working IN. Topics Covered [1:29] Why Joe sees his traumatic brain injury as a gift Made hypersensitive to things that undermine health Led to understanding of cumulative stress load [11:21] What made Joe realize he was doing too much Saw cumulative load in face + posture Issues in neck, jaw, vision and walking [14:04] How Joe got involved with the Spartan team Took undergrad classes with Dr. Jeff Godin Invited to Spartan race after recovery [17:47] Joe’s difficult decision to leave Spartan ‘Given all I had to give’ Want to help people on different level [22:39] How Joe knew RUNGA could be a business Started as off-the-grid experience for friends Sold out even in 3 hours [25:15] Joe’s insight around the RUNGA experience Wellness event to get in touch with what’s driving you Know exactly how to take care of self (tools born with) [30:49] Why RUNGA doesn’t employ drugs of any kind No spiritual bypassing Leverage energy work instead (mobility, breathwork) [34:42] The healthy, high-quality food at RUNGA events Rent private estates, hire own chef + bring own food Meticulous planning to serve what hosts eat at home [38:47] Why RUNGA only hosts one or two public events per year Attention to detail makes business challenging Grow carefully to maintain purity and authenticity [46:02] Joe’s health and happiness scale Measure wellness based on impact on others Happiness = attitude toward life, default [49:57] Joe’s top tip for Ali Fitness listeners Start day working IN (don’t touch phone first hour) Take control vs. shift into reactive state Learn More About Joe DiStefano RUNGA Joe’s Website Joe on YouTube Joe on Facebook Joe on Instagram Resources Spartan Race Paul Chek JP Sears Dr. Jeff Godin Joe De Sena Joe De Sena on Ali Fitness EP025 Joovv Ben Greenfield

A lot of women struggle with guilt when it comes to self-care, feeling badly for prioritizing their own health and fitness. And yet, if we’re not square with ourselves, loving and being loved by the people we’re closest to becomes very difficult. It’s also that much harder to be productive and achieve clarity and confidence in our work. So, what can we do to show up as the best version of ourselves for the people we love—and in the world at large? Gabby Reece is a world-renowned athlete, New York Times bestselling author, keynote speaker, wife and mother. As a former professional beach volleyball player, Gabby competed at the highest levels throughout her career, earning WBVL Offensive Player of the Year honors and leading the league in kills four years in a row. Now, Gabby partners with her husband, surfing legend Laird Hamilton, to empower people to take responsibility for their health through XPT, a performance lifestyle designed to help people achieve peak fitness. Gabby’s presence and passion for healthy living make her a popular leader in the health and wellness space. Today, Gabby joins us to offer insight around being comfortable with yourself and developing an identity beyond the things you do. She shares her goals as a leader in the world of wellness and explains how her view of health and fitness has changed over time. Gabby also weighs in on prioritizing your time, choosing people to work with, and being the best version of yourself as a mom. Listen in for Gabby’s advice on reaching out to the right people for support and learn why taking care of yourself is the first step in being a good partner, parent and professional. Topics Covered [1:36] Gabby’s insight around identity Volleyball is thing she did, not who she is Learn from people comfortable with selves [7:32] Gabby’s goals as a leader in health + fitness Serve as example, let others learn from actions Share info from access to incredible people [11:12] How Gabby’s view of health + fitness has changed Focus on performance, outcomes when playing Shift to self-care (optimize mind, spirit and emotions) [15:49] Gabby’s self-care schedule Train in mornings MWF, train with others 3X/week Create environment, systems to be successful [20:38] How Gabby prioritizes her time Check in with WHY (how fits into big picture) Don’t try to do everything at once [25:05] Gabby’s insight on choosing who to work with Surround self with people who reflect values Business must function without you [26:49] The fundamentals of XPT Mantra of breathe, move and recover Willing to try something new, keep improving [31:53] Gabby’s thoughts on being a mother Feels natural but not easy Strive to be good example [35:00] Who Gabby goes to for advice on parenting Trusted friends with older children Byron Katie taught to really listen [39:52] Gabby’s advice on reaching out to the right people Choose friends who root for you (and vice versa) Actively pursue community [46:25] Gabby’s top tips for Ali Fitness listeners Start with self, then relationship, family and work ‘Life is short, what do you want to contribute?’ Learn More About Gabby Reece Gabby’s Website XPT Resources Kelly Starrett Jenn Meredith Castillo The Work of Byron Katie Gabby on Joe Rogan EP1277 The Truth Barrel with Gabrielle Reece and Neil Strauss

Do you struggle to sleep through the night? How does that impact your health? Nighttime is when our bodies heal and recover. It’s when we flush out the stressors of the day. So, what can we do to enhance our natural sleep cycles and get the full benefit of a good night’s sleep? Tara Youngblood is the Cofounder and Chief Scientist at Chili Technology, a company dedicated to the development of temperature-controlled sleep products. Since launching the ChiliPad in 2007, Tara has spent more than 10,000 hours studying the science of sleep. She authored the leading white paper exploring the benefits of cold therapy during sleep and is a highly-regarded international speaker on the topic. Tara leverages her background in physics and engineering to help shape the future of sleep-driven health, working to make sleep both easy and drug-free. Today, Tara joins us to share the Chili Technology origin story and explain how the ChiliPad and OOLER products work. She explains the science behind core body temperature and quality sleep, citing Jerome Siegel’s research on hunter-gatherers, and walks us through the health benefits of using cold therapy while we sleep. Tara also discusses why the Chili team has elected not to make mattresses, pillows or cooling clothing, and she offers insight into the sleep cocoon she’s working on now. Listen in for Tara’s tips for getting optimal rest and learn why the future of health is in sleep! Topics Covered [2:00] How well Tara sleeps Challenge with four boys, travel Track sleep to make best of situation [3:22] The Chili Technology origin story Desire to be comfortable during sleep Different temperature than husband [5:03] How the ChiliPad works Use water to cool or heat Adjust temperature between 55° and 110°F [5:54] How the OOLER differs from the ChiliPad ChiliPad functions as thermostat for bed Program OOLER to change temperature through night [7:11] The patents Tara holds through Chili Technology Many for structure of pad itself, how it functions Two for using temperature to enhance sleep cycles [9:29] Jerome Siegel’s work on hunter-gatherer sleep Light AND temperature have impact on sleep Circadian rhythms follow temperature profile [10:57] Why Chili Technology doesn’t make mattresses Lifespan doesn’t match technology Pad allows for flexibility, individual preference [13:11] Why you wake up less during the night with ChiliPad Core body temp wants to drop 2° in middle of night Body gets hot, wake up (sign that something wrong) [15:56] The health benefits of using the ChiliPad Overall healing effects Manage stress, oxygenate blood Improve metabolism + circulation [18:44] Why the future of health is in sleep Stress flushed out by sleep Autoimmune, chronic pain treatments at night [21:07] What Tara is working on now Reducing EMFs in bed while sleep Protective cocoon as ideal space [23:17] Chili Technology’s expansion Europe and Australian markets Subtle bed size differences, cords [24:29] Why it’s difficult to create cooling clothing Electronics tethered to body create EMF field Need power to cool core (portability challenge) [27:06] Why Chili Technology doesn’t make pillows Core body temperature controls sleep switch Want to push circulation back toward core [29:29] Tara’s tips for getting optimal sleep Outside before 9am to trigger circadian rhythm Meditate + journal to manage stress Exercise and drink lots of water Eat two hours before bed Shut down electronics 30 minutes before bed [33:01] Tara’s top tip for Ali Fitness listeners Journey to better health starts with tiny habits Learn More About Tara Youngblood Chili Technology Chili on Facebook Discount Code ALIFITNESS25 Resources Tara’s White Paper on Cold Therapy & Sleep Clifford Saper’s Research on the Sleep Switch Jerome Siegel’s Research on Hunter-Gatherer Sleep Oura Ring Tiny Habits with BJ Fogg Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear James Clear on Ali Fitness EP097

“The skin is a mirror for your overall health, and it’s your largest organ. You absorb everything. What you put on your body, what you put in your body—we really value here.” Dr. Michele Burklund is the Chief Scientific Officer at Puriya, a line of plant-based healthcare products that combine ancient wisdom with modern science to treat a wide range of skin ailments. Dr. Burklund’s role on the Puriya team involves medical research and product development. An internationally recognized naturopathic doctor, speaker and blogger, Dr. Burklund is a graduate of the prestigious Bastyr University where she specialized in neurology, psychology and women’s health.    Today, Dr. Burklund joins us to discuss her current work at Puriya to reformulate their product line and create supplements that address the root cause of skin issues like eczema, psoriasis and acne. She shares Puriya’s commitment to sourcing high-quality, certified organic ingredients and thorough testing on large sample groups. Dr. Burklund also weighs in on the natural way to detox from chlorine and the debate around sunscreen. Listen in for Dr. Burklund’s insight on choosing safe, sustainable products and learn what your skin can tell you about your overall health! Topics Covered [1:59] Dr. Burklund’s journey to Puriya Dad’s brain cancer led to interest in medicine Studied natural health at Bastyr University Role involves research + botanical medicine [4:24] Dr. Burklund’s current work at Puriya Reformulate products, create supplements Collaborate with Science Advisory Board [6:00] How Puriya sources its ingredients Focus on high quality and potency Plant-based, natural treatments backed by science [10:30] Puriya’s approach to product testing Work with chemist to test on large sample groups Solicit feedback from customers [11:46] Why Puriya is working toward 100% certified organic Important to customers with sensitive skin Manufacturers tend to be of higher quality [13:30] Dr. Burklund’s take on preservatives Required by regulations for OTC compliance Working to find plant-based alternatives [15:24] The skin issues Puriya products treat Eczema, psoriasis and acne Rashes, fungal infections and dandruff [16:25] How to detox from chlorine Sweating = natural way to detox Liver support [17:54] How often to clean your skin Depends on level of activity and skin type Choose gentle cleanser over harsh products [20:20] Dr. Burklund’s advice around makeup Look for plant-based, no harsh chemicals Check products on EWG website [23:44] Dr. Burklund’s thoughts on sunscreen Sun can damage exposed skin but need vitamin D Use mineral sunscreen like Goop, Rash Guard shirts [29:22] Dr. Burklund’s tips for Ali Fitness listeners Pay attention to skin (mirror for overall health) Juice burdock root + apple juice for clear skin Infuse gotu kola in olive oil to stimulate collagen Learn More About Dr. Michele Burklund Puriya Dr. Burklund on LinkedIn Dr. Burklund on Twitter Resources Environmental Working Group Beautycounter Makeup Labdoor Supplement Ratings ConsumerLab Goop Sunscreen

What does wellness mean to you?  Josh Trent contends that it’s about more than our physical and emotional health. Yes, it’s important to have a strong body and mind. And it doesn’t hurt to be surrounded by people who care about us. But to achieve true wellness, Josh believes that our spiritual health is vital. In fact, it’s the only way we can live our truth and lead with our hearts. Josh is the creator of Wellness Force Media and the host of Wellness Force Radio, one of the top-ranked podcasts on iTunes. Josh has published 300-plus high-level interviews with thought leaders in the realm of health, wellness and self-development, and he has been featured on Onnit, Spartan and SealFit, among many other wellness media outlets. Josh is also the CEO of Civilized Caveman, a platform providing practical solutions around wellness, nutrition and personal growth. Today, Josh joins us to discuss the WHY behind Wellness Force, explaining how he used food to deal with difficult emotions as a kid and what inspired him to drop everything and dive into health and nutrition. Josh also describes the value of breathwork and meditation in making decisions about what your body needs and shares his take on why many fitness professionals evolve to embrace a spiritual way of being. Listen in for Josh’s advice on how to choose a healing retreat and learn how to cultivate the physical, emotional and spiritual intelligence that define true wellness! Topics Covered [2:22] Josh’s journey to creating Wellness Force Used food to deal with difficult emotions as kid 280 lbs. at age 21 (‘there’s more to life than this’) Dove into nutrition, health + became trainer Return to corporate America but fired in 2014 Courage to answer call to create WF [11:38] The 3 phases of intelligence Acquire knowledge Apply information Embodiment (living library) [17:16] The journey to self-love Develop self-awareness Inventory of what’s true Inspired action [22:28] What Josh has learned about bringing health into fitness Relearn how to love body Morning check-in re: what need most [24:45] Josh’s tips for getting in tune with your body Start with stillness practice (i.e.: breathwork, meditation) Then make decisions in alignment with feeling [28:21] Josh’s experience with SealFit 20X Inspired to push body, see what capable of Learn to serve others in suffering [34:05] Josh’s recommendations for healing retreats 3-day silent meditation OR full-day breathwork immersion Go to plant medicine only when feel calling [37:34] How Josh would change the wellness industry Deeper transparency Integrity between on- and off-camera personality [38:25] Josh’s approach to authenticity on social media Go toward things fear most (intimate, raw and real) Share MORE than beautiful, positive and perfect [41:51] Josh’s definition of wellness Lives as axis of physical, emotional and spiritual Eat, move, sleep + thoughts, feelings, actions Learn More About Josh Trent Wellness Force Wellness Force Radio Civilized Caveman Josh’s SealFit YouTube Video Josh on Instagram Resources David Deida Charles Eisenstein Paul Chek CHEK Institute PubMed NIH Research Database SealFit 20X Spartan World Championships Rythmia

We’ve all been there. You try the hot new fitness studio or vegan-friendly restaurant that’s getting a lot of buzz and you just aren’t impressed. Meanwhile, there are great gyms, healthy eats, and events that don’t get the credit they deserve. Ever wish someone else would do the legwork and create a resource around the best health and fitness opportunities in your community? Or that there was a place to share what YOU know about the local wellness scene with more people? Joe Vennare is the cofounder and COO of Fitt, a website and mobile app that connects users with local health and fitness experiences, and Fitt Insider, a publication designed for entrepreneurs, executives and investors interested in boutique fitness, the future of foods, fitness tech and emerging wellness trends. The Fitt network currently covers 30 cities in the US, Canada and the UK, an includes a Fitt for Brands partnership platform for businesses in the health, wellness and fitness space. Today, Joe joins us to discuss what inspired him to create Fitt with his brother, Anthony, and explain how the company has evolved. He explains how to use the site to find top studios, events and restaurants in your community, addressing what businesses can do to be featured on Fitt. Joe also shares his insight around where the health and fitness industry is headed and how technology and innovation are shaping the space. Listen in to find out how Joe’s personal approach to wellness has evolved over time and learn how YOU can contribute to the Fitt platform! Topics Covered [1:13] What inspired Joe to create Fitt Quit job and moved home when dad diagnosed with cancer Started business with brother (training and cross-fit studio) Idea to connect people to health/fitness wherever they are [5:51] Where Fitt stands today 14 full-time employees do engineering + content creation Hundreds of contributors on ground in 30 cities [7:16] How to become a contributor for Fitt Freelance and part-time contractor roles available Apply at https://fitt.applytojob.com/ [9:12] Opportunities for businesses to advertise on Fitt Cannot pay to appear in features (curated by editorial team) Ad products available at https://brands.fitt.co/ [11:10] What businesses can do to be considered for Fitt features Reach out to share information, i.e.: open new restaurant Propose marketing trade (Fitt as media sponsor for event) [12:28] Searching for gyms + studios on the Fitt site Curated lists by city, e.g.: Best Studios in Los Angeles Comprehensive list including paid placements on map [15:26] Searching for retreats on the Fitt site Mostly focused on local angle right now Early stages of developing travel vertical (wellness tourism) [19:06] Joe’s thoughts on where the fitness industry is headed Fitt users search for boutique studios, plant-based eating Growth of budget gyms + low-cost fitness communities [22:33] Joe’s insight around tech and innovation in fitness Connected devices, on-demand fitness apps + wearables Option to work out anytime, anywhere, with any modality [25:47] The articles Joe is most proud of ‘Welcome to Rock Bottom’ (the power in starting over) ‘The Peloton of X’ recognized trend to at-home workouts [31:06] How Joe’s approach to health and fitness has evolved Focus on size, strength as college football player Focus on speed as multi-sport endurance racer Current focus on general fitness, prioritize sleep + nutrition Learn More About Joe Vennare Fitt Fitt Insider Fitt on Instagram Fitt on LinkedIn Joe on LinkedIn Joe on Twitter Resources Job Openings at Fitt Fitt for Brands JetBlue Bermuda Jet/Set Wanderlust Festivals Sydney Fitt Newsletter Planet Fitness November Project Camp Gladiator Peloton Tonal Mirror Apple Watch Fitbit Strava ‘Turn Your Weakness into Strength’ ‘Welcome to Rock Bottom’ ‘The Peloton of X’ Hydrow Peloton Tread Oura Ring WHOOP

If you’re struggling with autoimmune or digestive issues, and your general practitioner hasn’t been able to help, it may be time to explore a naturopathic approach. But how do you choose the right holistic practitioner? How does the process of working with an ND differ from that of a conventional doctor? And how do you pay for it when the service isn’t covered by health insurance? Dr. Tim Gerstmar is the Clinic Director at Aspire Natural Health, a naturopathic practice out of the Greater Seattle area. Dr. G. specializes in helping people with digestive and autoimmune issues regain their freedom without drugs or surgery. A respected holistic practitioner with ten years of experience, Dr. G. is a sought-after international speaker with an understanding of both conventional and natural treatments. He earned his ND from Bastyr University, the most prestigious naturopathic medical school in the world, and Dr. G. is the author of the bestselling book The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into the Next Decade. Today, Dr. G. joins us to discuss why fit people are more susceptible to autoimmune and digestive issues. He makes the distinction between conventional and holistic medicine, explaining how to choose a practitioner and how long to stick with a particular treatment plan. Dr. G. also walks us through the process of working with his team and weighs in on the value of getting support from a health coach. Listen in for insight around focusing on principles (not just tactics) in your health journey and learn why it’s important to invest in your health NOW to enjoy a higher quality of life down the road! Topics Covered [1:43] Why fit people are susceptible to autoimmune and digestive issues Endurance sport diverts blood from digestive system to muscles Too much physical exercise can lead to autoimmune disorders [6:52] When to pursue a conventional vs. holistic approach Use conventional medicine for acute issues (e.g.: injury, infection) MDs can only manage symptoms of chronic illness (i.e.: diabetes) [12:03] How long to stick with a particular treatment plan Follow for at least 3 months to give approach time to work Stop right away if feel worse or moving in wrong direction [18:42] Dr. G.’s advice for finding the right practitioner Use free eBook with 11 questions to ask self + provider Find person with experience with your condition [22:24] The value of working with a health coach Help implement change recommended by provider Get better faster, realize sustainable change [25:25] Why it’s important to prioritize and invest in your health Preventative medicine now leads to higher quality of life later May need to see practitioners outside insurance network [32:59] The process of working with Dr. G. and his team Extensive, 15-page intake form and hour long first visit 90-minute intake with health coach + testing/records Customize plan to address issues (no one right approach) [41:25] The cost of working with Dr. G. and his team Budget few hundred dollars for testing (plan more fine-tuned) Pay more for support in short term, save suffering down road [46:59] Dr. G.’s focus on principles over tactics to get well Gives perspective, overall understanding of systems Leads to strategies and then specific tactics Learn More About Dr. Tim Gerstmar Aspire Natural Health Resources The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into the Next Decade by Dr. Tim Gerstmar Free eBook Download of The Clear Path to Health Dr. G.’s Guide to Picking the Right Integrative Doctor

Many endurance athletes use the keto diet to boost their energy and optimize performance. What if there was a supplement that could mimic what the body does in ketosis, allowing keto and non-keto athletes alike to reach their full potential? Ketone ester drinks serve as the fourth food group, helping both elite athletes and weekend warriors perform at their best. But not all ketone drinks are created equal... Frank Llosa is the Founder and CEO of KetoneAid, a company that produces ketone-based dietary supplements to fuel the brain and improve athletic performance. In addition, Frank is a former Division I track athlete and wildly successful serial entrepreneur with a unique ability to find a way where others have failed. He adheres to a vegan ketogenic diet and incorporates biohacking to stay competitive in all areas of his life. Today, Frank joins us to explain how he came to partner with Dr. Richard Veech and create KetoneAid. He describes how ketone esters impact athletes who are already on a keto diet versus non-keto athletes and shares cyclist Greg Henderson’s experience with the performance enhancing drink. Frank also addresses the differences between ketone salts and ketone esters, offering insight into what differentiates KetoneAid’s KE4 from the ketone ester made by HVMN—the only other reputable company on the market. Listen in for insight around how athletes might use KE4 to improve performance and enhance recovery. Topics Covered [1:04] Ali’s experience with KetoneAid 3mL before bed, 40 extra minutes of deep sleep Dose before workout gave strength + clarity [9:11] Frank’s introduction to keto Wife’s godfather Dr. Richard Veech of NIH Join to work on drink mimics body after fasting [20:08] How KetoneAid impacts keto vs. non-keto athletes Keto athletes more sensitive, take less to improve performance Non-keto athletes may take 3 to 4X for system to recognize fuel Designed for non-keto athletes, microdose or dual fuel protocol [28:01] The differences between ketone salts and ketone esters Ketone salts made in China + body can only use half Ketone esters 100% bioavailable, no massive salt load [36:33] Greg Henderson’s experience with ketone esters 10% watt increase and HRV recorded as if day off Tour de France simulation study, ketone ester group 15% faster [40:05] How KetoneAid’s KE4 differs from HVMN ketone esters 25% less expensive and not acidic Customized protocol by individual [47:24] How athletes might use KE4 from day-to-day Don’t take for first time on game day 5mL for women, up to 15mL for men Take daily before or after workout [51:08] The downside of taking ketone ester Too much can drop blood sugar, cause insulin-like response Reduce dose if feel flat, hungry or sleepy [53:52] Anecdotal evidence of CEOs using ketone ester Above average days, very high sales numbers Cumulative effect but less profound impact as baseline rises [58:00] Frank’s final tips around using KetoneAid KE4 Don’t mix ketone ester with MCT oil Take much smaller amounts 5X/day if doing multi-day fast Learn More About Frank Llosa KetoneAid Ali Fitness Discount for KetoneAid KetoneAid Protocols KetoneAid on YouTube KetoneAid Ketone Ester Facebook Discussion Board Resources Oura Ring Dr. Richard Veech at NIH Dave Asprey of Bulletproof Fasting Studies by Dr. G. F. Cahill, Jr. Dr. Veech on Bulletproof Radio EP299 Greg Henderson Interview on KetoneAid Tour de France Simulation Study The Keto Matrix on Instagram HVMN Ketone Ester kingketo on Instagram Study on Ketones & Life Span by Dr. Richard Veech Dr. Richard Veech on Primal Blueprint EP122

As endurance athletes, we know that recovery is key in optimizing performance. We also deal with pain on a regular basis. For those reasons, many of us are curious about the medicinal benefits of cannabis as an anti-inflammatory and pain remediator. But with all the hype out there, how do you know what products to choose? Do you need CBD, THC or both? How do you identify a quality supplier?   Don Moxley is a respected exercise physiologist who specializes in tracking and improving performance and alleviating unnecessary suffering. His work with elite athletes led to an interest in the role of cannabinoids in the central nervous system and his current role as an advisor at Mendi, a company using cannabis to build recovery tools that optimize performance. Don has 30-plus years of classroom and industry leadership to his credit, and as an athlete, he served as captain of The Ohio State University Wrestling Team, earning a Big 10 Title in 1985. Today, Don joins us to discuss the medicinal value of cannabis and explain the differences among THC, CBD, THCA and CBDA. He describes the role of CBD in athlete recovery, sharing how he manages his own knee pain and inflammation with cannabis. Don also uncovers the important role of anandamides in the central nervous system and addresses how elite athletes can leverage intentional recovery. Listen in for insight on the appropriate ratios of THC and CBD in topical and ingested products and learn to be an informed consumer of cannabis! Topics Covered [2:32] The different species of cannabis plants Vary by percentage of TCHA + CBDA Neither psychoactive until heated [5:16] The medicinal value of cannabis Powerful anti-inflammatory Pain remediation [7:44] The role of CBD + THC in athlete recovery CBD + CBDA seems to give bump in HRV Find right combo of THCA, THC, CDBA + CBD [11:38] Don’s personal experience with cannabis Manages knee pain and inflammation with CBD Topical + oral ingestion relieves pain, anxiety [14:18] Don’s advice on being an informed consumer Pay less than $50/gram of CBD Ask for certificate of analysis (COA) [17:46] The THC + CBD ratios Don recommends 1:1 THC to CBD for topical, 250 mg of each in 2 oz. jar Ingest 1 mg of CBD/lb. body weight daily (pain, anxiety) [19:11] How cannabis plants have evolved over time From 5% to 28% THC by weight since 1970’s Starting to breed for CBD content now Need both THC + CBD for relaxing effect [21:58] The impact of smoking before a race May help regulate pain Not recommended [25:32] The role of anandamides in the nervous system Exercise benefits by building anandamides Fear conditioning leads to drop (causes hypervigilance) Consumption of exogenous cannabinoids to normalize [30:49] Don’s insight around intentional recovery Elite athletes must alleviate environmental stressors Chronic cannabinoid deficiency limits performance [33:58] Don’s advice around finding cannabis products Start with quality CBD product, CBDA if available Look in established markets (WA, OR, CO + CA) [36:15] Don’s tips for Ali Fitness listeners Shed tradition to see new opportunities Use HRV as tool to monitor benefit and recovery Learn More About Don Moxley Mendi Don on LinkedIn Don on Twitter Don on Facebook Don on Instagram Resources ‘Microdeletion in a FAAH Pseudogene Identified in a Patient with High Anandamide Concentrations and Pain Insensitivity’ in The British Journal of Anaesthesia ‘Fear Conditioning, Synaptic Plasticity and the Amygdala: Implications for Posttraumatic Stress Disorder’ in Neuropsychiatric Disorders Dr. Ron Gharbo Dr. Ethan Russo Elite HRV Oura Ring Polar Heart Rate Transmitters on Amazon

“There is some magic in these [stem cell] treatments. They are not cure-alls and they are not miracles, but I think once we really harness that power … it’s going to change medicine forever.” Dr. Michael Heim is an osteopathic physician and president of Heim Regenerative Medicine Center, a full-service clinic based in Tampa, Florida, that offers cutting-edge treatments to optimize patient health and wellbeing. Dr. Mike specializes in primary care, regenerative medicine and anti-aging therapy, and he is board certified in family medicine, osteopathic manipulation and bariatric medicine. He is also a lifelong triathlete, completing 70-plus races over the course of his career, including the recent IRONMAN Florida Challenge. Today, Dr. Mike joins us to provide an overview of the full spectrum of regenerative medicine and introduce the therapies offered at his clinic—prolotherapy, platelet-rich plasma and stem cell products. He shares the benefits of stem cell therapies in slowing down and reversing damage from injury and disease, describing his personal experience receiving this type of treatment. Listen in for insight on choosing a safe doctor and learn how regenerative therapies might benefit you! Topics Covered [1:49] The full spectrum of regenerative medicine Foundation of nutrition, sleep and exercise Balancing hormones Aesthetic + advanced treatments (e.g.: stem cells) [5:30] The therapies offered at Dr. Mike’s clinic Prolotherapy Platelet-rich plasma (PRP) Stem cell products [8:32] The theory behind prolotherapy Injury to ligament doesn’t heal (little blood flow) Inject sugar water/saltwater to wake up immune system [11:01] The benefits of stem cell therapy Slow down/reverse damage from injuries Reverse macular degeneration, diabetes + chronic lung disease [13:23] The restrictions around stem cell therapy in the US Not allowed to reproduce stem cells (grow in petri dish) Embryonic + fetal tissue stem cells illegal [16:36] Why Dr. Mike uses placental-derived allograft No surgical procedure required (i.e.: bone marrow, body fat) Stem cells brand new and much more potent [18:41] Dr. Mike’s personal experience with stem cell treatment Procedures on neck, back, knees, shoulder + elbows No qualms about trying anti-aging treatments [21:40] The potential side effects of biological allografts Haven’t seen any on musculoskeletal side Risk of rejection but considered ‘immune innocent’ May experience flulike symptoms for day or so [22:57] How to find a safe doctor for stem cell therapy List of trained physicians on AAOM website Address instability of joint, other areas of health [25:14] How Dr. Mike addresses pain caused by instability See where loose, locate source of pain Injections to tighten + strengthen joints PT and manipulation to help heal [29:10] How often injections may be necessary Prolotherapy = 4 to 10 sessions (every 4 to 6 weeks) PRP = 1 to 4 sessions Stem cell therapy = 1 session + reassess Takes 6 months for full effect [32:04] Dr. Mike’s insight on the pricing of stem cell therapy Huge disparity based on location Some clinics out to make money [34:45] Dr. Mike’s take on embryonic stem cell therapy Wouldn’t use on moral grounds (create life to destroy it) Products use now very effective Learn More About Dr. Mike Heim Heim Regenerative Medicine Center Resources American Academy of Orthopedic Medicine Overview of FDA Perspective on the Ethics of Stem Cell Therapy

Perhaps the most difficult aspect of teaching in a group exercise setting is challenging ALL the participants. How do you avoid a one-size-fits-all approach that is too difficult for some, yet too easy for others? Is there a way to provide everyone with the same physiological experience? How might we leverage wearables to design a workout based on effort and customized to each individual’s maximum heart rate? Dave Wright is the creator and CEO of Myzone, an innovative wearable heart rate based system that uses wireless technology to accurately monitor and log physical activity. He is also the CEO of Creative Fitness Marketing, a marketing solution designed to increase the membership base and profitability of health clubs—with offices in the UK, Australia and North America. A gym owner himself, Dave operates multiple health clubs across two continents and is often called upon to present at conferences like IHRSA, Filex and Club Industry. His work has been featured in international trade magazines including Workout and Health Club Management. Today, Dave joins us to share the origin story of Myzone, explaining how the system can be used in the club environment to provide participants with a similar physiological experience. He describes how Myzone uses the HUNT formula to calculate maximum heart rate and discusses how gyms can use the Myzone Effort Points (MEPs) tracking system to motivate and reward clients. Dave also weighs in on possible alternatives to the strap and Myzone’s new 3D body scanning app. Listen in for insight around the company’s aim to integrate with any platform and learn how operators can use Myzone to its fullest potential! Topics Covered [1:52] Dave’s early involvement in sport Grew up in Australian bush Played semi-pro Aussie rules football, competitive tennis [3:59] Dave’s enduring entrepreneurial spirit Raised money for basketball court at 16 See problem + find solution [6:19] The impetus for Myzone Heart rate monitor for motivation + training efficiency System purchased not accurate, developed own tech [13:49] The fundamentals of the Myzone system Functions as logbook of physical activity Upload data to mobile phone after workout Use in club environment to amplify experience [16:34] How Myzone calculates maximum heart rate Uses HUNT formula (age-predicted max heart rate) Resets if user sustains higher heart rate during session Trainer can reduce to true reflection of user [20:06] The benefit of using zones in a group class All participants get effective, custom workout Provide same physiological experience (focus on effort) [24:39] The Myzone Effort Points (MEPs) tracking system 50—60% = 1 point 60—70% = 2 points 70—80% = 3 points > 80% = 4 points [29:17] Dave’s insight around alternatives to the strap Wrist-based devices inaccurate Myzone developing sports bra, shirts Eventually chip imbedded in skin [33:20] Myzone’s aim to be the data collection device of choice App for Apple, Android and Samsung watches Integrates will nearly all platforms [38:53] How to obtain a Myzone belt Buy online or through facility [41:59] How operators can use Myzone to its fullest potential Myzone U education course Use to offer boutique-style training Works well in cycling, group ex + group cardio classes [46:00] Using Myzone data as an awards system Gym issue MEPs challenges, competitions Access data to reward customers [46:55] What’s in the works at Myzone Just launched 3D body scanning app Whatsapp-style messaging for training groups Help operators identify behavior changes Learn More About Dave Wright Myzone Myzone U Email support@myzone.org Creative Fitness Marketing Dave on LinkedIn Resources Polar Strava Garmin The HUNT Fitness Study WHO Guidelines for Physical Activity TrainingPeaks MapMyFitness Nike Run Apple Health Tough Mudder Spartan Peloton

“Everything we say, everything we do, every choice we make in the thinnest sliced moments of life is either creating a connection to what we want, or it’s driving a disconnection.” Language is incredibly powerful. The words you use with colleagues, clients, friends and family can either promote solutions and create connection or drive you further apart. And the language we use on ourselves is just as powerful. The stories we tell ourselves about ourselves become our identity. So, how do we learn to choose our words more carefully? How can we create new beliefs around what we’re capable of? How can we leverage the power of self-talk to overcome limiting beliefs and move closer to our goals? Mary Shores is the founder and president of Midstate Collection Solutions, an innovative debt collection agency that partners with clients to collect past due receivables. She is also a prominent keynote speaker and creator of the Conscious Communications system, a method of forming new neural pathways by simply changing your words. Mary shares these practices in her bestselling book, Conscious Communications: Your Step-by-Step Guide to Harnessing the Power of Your Words to Change Your Mind, Your Choices, and Your Life. Today, Mary joins us to share her definition of barrier beliefs and explain how they can be overcome by taking action in the direction you want to go. She offers insight into the origin of her Do Not Say list and discusses how you can leverage the idea of cleanse versus clog to improve your health and nutrition—or any other aspect of your life! Listen in to understand the immense power of words and learn how to use Mary’s Core 4 strategy to create focus in your personal and professional life! Topics Covered [1:51] Mary’s journey through trauma to her present success Living in 10 X 50 wooden trailer at 16 Single mom at 19 (daughter w/ profound brain damage) Founded business without college education at 24 [7:32] What led Mary to start her own business Felt left behind, friends graduating and starting careers Desperation motivated to start business, gain control [13:05] Mary’s idea of barrier beliefs Build brick wall between you and what you want Usually hidden from us, reveal through self-talk [17:00] How to overcome barrier beliefs Develop awareness of self-talk Take action in direction want to go Create new belief about self [21:39] Mary’s Do Not Say list Created for debt collections business in 2005 Negative words (no, can’t, won’t, etc.) cut off solutions Profound impact to implement in personal life as well [26:34] How Mary uses cleanse vs. clog for nutrition Lists of anti-inflammatory + inflammatory foods Add cleanse foods in first few days, eliminate clogs later [30:49] Mary’s insight on applying cleanse vs. clog in other areas Decisions either create connection or disconnection Develop lists for relationships, career, spiritual growth, etc. [35:34] How Mary’s personal Core 4 support her health Healing, relationship with kids, eliminating clutter + self-care Run every decision through Core 4 lens (i.e.: hire cook) [42:20] Mary’s Core 4 for her business Sales, branding, industry involvement + online programs Reverse engineer action plan to achieve, team delivers Learn More About Mary Shores Mary’s Website Conscious Communications: Your Step-by-Step Guide to Harnessing the Power of Your Words to Change Your Mind, Your Choices, and Your Life by Mary Shores Mary on LinkedIn Mary on Facebook Mary on Instagram Fearless Ambition Facebook Group Resources Omega Institute Cheryl Strayed Wild by Cheryl Strayed Scale or Fail: How to Build Your Dream Team, Explode Your Growth, and Let Your Business Soar by Allison Maslan Books by Pema Chödrön Whole30

Are you in a position to perform at your very best? The desire to optimize performance is not exclusive to elite athletes. In fact, we’d all like to reach our potential—on the field and off. Measuring resting heartrate, HRV and sleep performance helps us understand what’s going on with our bodies and how prepared we are to perform. So, what is the best way to leverage data to achieve peak performance and improve our overall health? Kristen Holmes is the Vice President of Performance Optimization at WHOOP, a data and analytics company empowering users to perform at a higher level through a deeper understanding of their bodies. The WHOOP wearable gives feedback around strain, recovery and sleep, allowing users to course correct as necessary and put themselves in the best possible position to perform. In her role as VP, Kristen works with tactical, professional and NCAA athletes and teams to optimize their use of the WHOOP system and understand how to best action the data. She is also a former member of US National Field Hockey Team and one of most successful coaches in Ivy League history, winning 12 league titles in 13 seasons as Head Coach of the Princeton University Field Hockey Team. Today, Kristen joins us to explain what differentiates WHOOP from its competitors like the Oura Ring and Apple Watch, describing how athletes use the WHOOP recovery score to drive healthy training adaptations. She walks us through the research around the impact of access to data, discussing how it can improve the duration and quality of sleep as well as physical performance. Kristen also offers insight into who might benefit most from WHOOP, from elite athletes to third-shift workers to individuals in high-risk jobs. Listen in to understand how breath work influences your nervous system and learn how a gratitude practice—in combination with quality sleep and nutrition—can improve recovery and optimize performance! Topics Covered [0:59] How Kristen discovered WHOOP Coaching, teaching performance optimization at Princeton Use metrics to help athlete course correct + peak for event Building platform similar to WHOOP, introduced to Will [5:13] The fundamentals of WHOOP Use data analytics to give user feedback Measures cardio load (strain, recovery + sleep) Green and blue light tracks data 24/7 [9:05] What differentiates WHOOP from its competitors Recovery algorithm measures HRV during last episode of sleep Train algorithm with WHOOP data, run validation concurrently 99% accuracy in identifying time awake vs. asleep [14:46] How to read the WHOOP recovery score Green = prime to perform Yellow = cautious of volume + intensity Red = under-recovered [17:18] How athletes use the WHOOP recovery score Use #s to drive healthy training adaptation Add recovery modalities (i.e.: nap, water, etc.) [19:17] The research re: the impact of access to data Get more sleep (7:51 vs. 6:14), perform 27% better Improved duration + efficiency of sleep, duration + intensity of exercise [23:41] The data WHOOP would like to add moving forward Meal timing, content and quality Impact of nutrition on sleep [26:01] The skepticism around the ability to measure deep sleep Research indicates WHOOP at least 76% accurate [27:38] Kristen’s insight on how to use WHOOP Focus on improving sleep (foundational level) Understand impact of daystrain on heart Choose community feature to share with coach [31:39] Who are the primary users of WHOOP Elite athletes + military Moving into corporate space Opportunity in high-risk jobs, night shift workers [35:47] Why sleep medication is not a good long-term solution Improves duration but quality of sleep compromised Doesn’t address root cause (manage stress during day) [41:00] How breath work impacts your WHOOP data Effective intervention to manage strain, improve sleep Immediate impact on nervous system [43:25] The different versions of WHOOP Consumer platform ($30/month for data, feedback) Elite license includes on-site training + education [48:29] The physical components of WHOOP One-size strap with hardware Different colors, styles of bands [52:13] Kristen’s tips on improving HRV and recovery scores Gratitude practice and alignment with values Deep nasal breathing (45 seconds) Water and nutrient-rich foods Learn More About Kristen Holmes WHOOP WHOOP on Twitter WHOOP on Instagram Kristen on LinkedIn Resources Oura Ring Apple Watch Air Force Research Laboratory Australian Institute of Sport WHOOP Study with Korey Stringer Institute

Many thought leaders in the health and fitness space aspire to grow their platform by publishing a book. But how, exactly, does the process work? What are the pros and cons of self-publishing? How do you get the attention of a traditional publishing house? Do you need an agent? And what does a book proposal look like? Patrick Nolan is the Vice President, Editor-in-Chief and Associate Publisher at Penguin Books. A 19-year veteran of the publishing house, Patrick served as VP of Trade Paperback Sales before transitioning to his current role. Today, he oversees the editorial direction of Penguin Books, generating trade paperback bestsellers like Alexander Hamilton, A Gentleman in Moscow and Eleanor Oliphant is Completely Fine. On this episode of Ali Fitness, Patrick joins us to discuss the pros and cons of self-publishing your book and working with publishers that specialize in the health and fitness space. He walks us through the components of a non-fiction proposal, explaining why it’s beneficial to submit through an agent and how an author’s advance is determined. Listen in to understand how a publishing house assesses an author’s platform and learn how to find your authentic voice as an aspiring writer in the wellness space! Topics Covered [4:42] The pros and cons of self-publishing A lot of work (editing, publicity, packaging, etc.) Miss out on professional expertise of publisher Won’t have same reach, retail distribution [7:26] Publishers that specialize health & wellness Built-in specialty of editors, publicists + sales Easier to stand out in well-rounded field [9:33] The components of a non-fiction proposal Clear statement of project, how fits in marketplace Includes simple chapter outline + two full chapters [15:04] How publishers assess an author’s platform Consider numbers, engagement + growth Professional network (i.e.: conferences, TED Talk) [19:36] Why it’s beneficial to submit through an agent Understand landscape, match with best editor Advocate for you through life cycle of book [23:56] How to get an agent’s attention Submit ‘elevator pitch’ of project Ask if interested in seeing more [24:57] How an author gets paid Advance against royalties (paid at milestones) Small % of each sale until publisher ‘paid back’ [27:44] How the advance amount is determined Agent negotiates, facilitates rounds of bidding Run PNL against sales to come up with figure [32:55] How a literary agent gets paid Usually receives % of earnings May ask for hourly fee [33:34] How to generate long-term success as an author Book aligned with mission Reflection of who you are [37:18] How to balance cutting-edge with mainstream sell-ability Focus on authenticity Campaigns geared to first adopters + mainstream readers [39:56] The factors that influence publication timing Publishers prioritize trusted agents Limited space in each category [43:20] Patrick’s advice for aspiring authors Develop own style but be well read Find voice and keep working on it Learn More About Patrick Nolan Penguin Books Patrick at Penguin Books Patrick on LinkedIn Patrick on Twitter Resources You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero Jen Sincero Phil White Keith Norris at Paleo f(x)

While only 5% of the population meets the criteria for binge eating disorder, 100% of us have eaten beyond our better judgement. In fact, the industrial food complex works to encourage overeating, hitting our pleasure buttons without providing the nutrition we need to feel satisfied. So, what can we do to get a handle on our cravings and develop the self-control to follow a healthy food plan? Dr. Glenn Livingston is an esteemed psychologist and former CEO of a multimillion-dollar consulting firm serving the food industry. His work has appeared in The New York Times, The Los Angeles Times and on Bloomberg Radio, among many other media outlets. Glenn’s current venture, Never Binge Again, grew out of a personal 30-year struggle with binge eating—and a disillusionment with what traditional psychology had to offer in the way of treatment. His book, Never Binge Again, teaches readers techniques for overcoming food addiction and sticking to any food plan. Today, Glenn joins us to share his story of food addiction and explain how understanding the reptilian brain helped him defend against overeating. He discusses the prevalence of binge eating disorder and offers tips for creating your own clearly defined rules around food. Listen in for Glenn’s insight on how Big Food and Big Advertising make it more difficult to stop overeating—and learn how to identify the authentic need behind your cravings and disempower the ‘inner pig’ who’s trying to steer you off track! Topics Covered [1:23] Glenn’s personal health and fitness journey Serious binge eating problem for 30 years Interfered with ability to be good psychologist Efforts to ‘love himself thin’ did not work Realized influence of Big Food, advertising Began to understand reptilian brain (inner pig) Developed system of rules to gain control Logically disempowered voice of ‘inner pig’ [22:13] How often Glenn eats chocolate now ‘Never’ easier than ‘sometimes’ [23:26] The prevalence of binge eating disorder 5% of population meet diagnostic criteria for BED Nearly everyone eats beyond best judgement Never Binge Again offers techniques for control [26:18] Glenn’s tips for developing impulse control around food Get very clear on what rule is + create statement Identify authentic need behind craving Correct biological error (e.g.: banana-kale smoothie) Remind self ‘feelings aren’t facts’ Listen carefully to inner pig and disempower [31:11] The connection between dieting and overeating Diet signals famine-possible environment Hoard once sense food readily available Solution = steady, reliable course of nutrition [32:42] Physical vs. psychological causes of overeating Focus on physical causes FIRST Overload digestive system = analgesic effect Learn More About Dr. Glenn Livingston Never Binge Again Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person, Stop Overeating and Binge Eating, and Stick to the Food Plan of Your Choice! by Glenn Livingston PhD Resources DSM-5 Diagnostic Criteria for Binge Eating Disorder Rational Recovery: The New Cure for Substance Addiction by Jack Trimpey

Sugar is addictive. It triggers the same pleasure zones in your brain as cocaine and causes insulin levels to spike. So, what are the natural alternatives to sugar that don’t have these adverse effects? How do they impact the body differently? And how do natural sweeteners like stevia and monk fruit differ from artificial ones like Sucrose or Aspartame?    Thom King is the founder of Steviva, a consumer food brand that produces all-natural sweeteners, and Icon Foods, an ingredients company dedicated to supplying the natural health foods industry with natural alternatives to sugar. Thom’s latest food science venture is Guy Gone Keto, a new consumer line of keto condiments. He is also the author of Guy Gone Keto: How to Lose Weight, Feel Great, and Achieve Lifelong Fitness.  Today, Thom joins us to explain how his own struggle with weight inspired his business ventures in natural sweeteners. He offers insight around how the mind-body-spirit connection applies to food and shares his philosophy of doing good in order to do well. Thom also discusses how adopting a keto diet curbed his addiction to sugar, why people don’t get addicted to natural sweeteners, and what to watch out for on ingredient statements. Listen in for Thom’s advice on using your pain as leverage to make lifestyle change and learn how natural sugar alternatives can support your health and fitness journey! Topics Covered [1:42] Thom’s health and fitness journey Struggle with weight, self-worth in early 30’s Commit to make keto lifestyle (not just diet) [4:15] How the body-mind-spirit connection applies to food Mindless munching epidemic (addiction vs. sustenance) Stay present, get involved in process + honor food [8:18] Thom’s ‘do good to do well’ philosophy Focus on money unhealthy for you, world at large Leave legacy (i.e.: drive down metabolic disease) [10:02] What inspired Thom to start his business Personal struggle with weight + interest in nutrition Introduced to stevia plant, idea for natural sweetener [11:29] How Thom curbed his addiction to sugar ‘Metabolic wreck’ in high school and college Cravings declined six months into keto diet [13:13] Why there is still a market for natural sweeteners Childhood obesity, type 2 diabetes continue to rise [14:21] Thom’s go-to natural sweetener KetoseSweet+ (stevia, monk fruit and allulose) Depressed blood sugar and raised ketones [16:30] The variety of constituents in the stevia plant 13 different steviol glycosides in leaves Stevioside and rebaudioside A most pronounced [17:59] Thom’s insight on stevia ingredient statements 300X sweeter than sugar (blends most appropriate) Watch out for blends with starches, other sugars [19:39] The potential detrimental effects of natural sweeteners Small number of people have allergic reaction Still studying long-term effects of allulose [23:54] Why people don’t get addicted to natural sweeteners Don’t trigger same pleasure zones in brain as sugar Exist in nature, don’t cause spike in insulin [27:31] The inspiration for Thom’s condiment line Missed ketchup, BBQ sauce on keto diet Make without sugar + include healthy fats [32:55] What Thom does for exercise and movement Up by 5am for Hour of Power (journal + exercise) Run, cycle, row, TRX, dumbbells, boxing and yoga [34:23] Thom’s take the future of consumer foods Legacy brands get into paleo, keto categories Big companies buy out smaller (integrity critical) [37:32] Thom’s advice for people struggling with weight Use pain as leverage Develop discipline/routine Learn More About Thom King Steviva Natural Sweeteners Icon Foods Guy Gone Keto Guy Gone Keto: How to Lose Weight, Feel Great, and Achieve Lifelong Fitness by Thom King Resources Wisdom Natural Brands KetoseSweet+ FitCon Primal Kitchen

Gyms don’t appeal to everyone. That’s why Mark Fisher Fitness isn’t a gym, it’s an Enchanted Ninja Clubhouse of Glory and Dreams. Famous for making fitness fun and inclusive, the studio delivers science-backed fitness strategies in a supportive environment. So, how do you build a successful business that balances the best practices of training with an unmatched customer service experience? Mark Fisher is a sought-after international speaker and entrepreneur with an expertise in community-building, leadership development and positive organizational cultures. Mark and his business partner, Michael Keeler, founded Business for Unicorns in 2016, and their client roster includes Sony Music, the ACLU, and many of the leading fitness studios in the US and UK. Mark and Michael are also the cofounders of Mark Fisher Fitness, one of Men’s Health’s Top 20 Gyms in America. MFF has been featured in Forbes, The New York Times, and The Wall Street Journal, among many other publications, and the studio is known for its unprecedented growth and unique approach to community. Today, Mark joins us to share his journey from the Broadway stage to the gym, explaining his aim to make the fitness experience entertaining and inclusive. He walks us through the services available at Mark Fisher Fitness, discussing his team’s emphasis on proper movement technique and complementary nutrition coaching. Mark also describes how the success of his studio led to the creation of Business for Unicorns and what courses and group coaching programs are available to entrepreneurs through the platform. Listen in for insight around Mark’s philosophy of 100% Belief, 0% Certainty—and learn how his off-beat approach to fitness and dedication to community has led to long-term success! Topics Covered [2:00] How Mark got into the health and fitness industry Work out for aesthetic reasons (professional actor) Passion for training surpassed love of acting Deliver fun, inclusive experience in off-beat way [7:28] Mark’s insight on extrinsic vs. intrinsic motivation Nothing wrong with extrinsic motivation to look good Intrinsic motivations more sustainable (i.e.: self-care) [13:01] The services available at Mark Fisher Fitness 6-week intensive Snatched program Metabolic resistance classes, semi-privates Unicorn Nutrition Coaching [17:31] Mark’s emphasis on teaching proper form Ninja Baptism (culture, basic movement technique) New ninjas stay in Ninja Essentials classes of 15 max Coaches offer individual feedback + variations [21:25] How MFF incorporates mobility with strength training Soft tissue work + breathing techniques Exploring idea of dedicated mobility class [24:28] The impetus for Business for Unicorns Success of MFF led to speaking opportunities Started helping people with business informally Balance of doing work + thinking about work [29:46] The courses available through Business for Unicorns 1- or 2-day live events with follow-up coaching Topics not fitness specific (e.g.: customer service) Unicorn Society private coaching group of fitness business owners [34:35] Mark’s take on the opportunities for brick and mortar gyms Overhead considerably higher than online space Not going away, still demand for community/relationships Opportunity for sophisticated operators with business chops [40:40] Mark’s philosophy of 100% belief but 0% certainty Belief necessary to take meaningful action Uncertainty opens door for personal evolution Learn More About Mark Fisher Mark Fisher Human Being Mark Fisher Fitness Business for Unicorns Email mark@businessforunicorns.com Resources Tom Myers Snatched in Six Weeks Unicorn Nutrition Coaching Business for Unicorns 2019 Courses Unicorn Society Peloton MIRROR

Three years ago, Matthew Januszek wrote an article entitled, ‘Which Fitness Clubs Will Make It or Break It in 2016?’. And he was spot on. With 20-plus years of experience running a successful business in the industry, Matthew knows a thing or two about trends, and he can speak to the future of fitness with stunning accuracy. So, what is his take on where the space is headed next? Will big box gyms survive? How will boutique studios continue to evolve? What about home fitness trends? And what role will technology play in the future fitness experience? Matthew is a serial entrepreneur with experience building successful businesses in the UK, Germany, Poland and the US. He cofounded Escape Fitness in 1998, and the company has since grown into an international brand that supports fitness clubs all over the world with a combination of innovative products, instructor training, group programming and gym design. Committed to functional training, Escape’s client base includes industry leaders like Equinox, Fitness First and David Lloyd Clubs, among many others. Matthew is also the host of the Escape Your Limits Podcast, a show dedicated to finding out what drives and motivates the leaders in health and fitness. Today, Matthew joins us to discuss how his company has grown over time and what Escape Fitness offers today. He offers insight around the future of the fitness industry in general, sharing his take on how big box gyms might evolve, why the home fitness market is ripe for disruption, and what makes for an entertaining studio experience. Listen in to understand how technology can be used to facilitate a holistic view of training and learn why Matthew views fitness as an escape!  Topics Covered [1:10] Matthew’s introduction to health and fitness Interest in body building, competed from age 17 to 21 Partner w/ dad to start business selling gym equipment [6:14] The growth of Escape Fitness over time Naïve going in, passion to overcome challenges Good timing (started as market expanded) [9:01] What Escape Fitness offers today Develop more products, stay true to functional training Help clients identify niche + design facility for ideal client [12:25] Matthew’s insight on the future of the fitness industry Focus on entertainment to inspire average person Fit into lifestyle (people short on time) [17:03] What makes for an entertaining fitness experience Sensory touchpoints like lighting + sound Engaging instructor to take on journey [19:23] Matthew’s take on what SoulCycle is doing right Every part of experience carefully engineered Make people feel safe, comfortable + confident [25:56] Matthew’s thoughts on skills-based training Valuable to motivate people through progression Compete with self, others (builds community) [31:02] The role of technology in fitness Need holistic view of training (measure rest + recovery) Teach how to interact safely w/ equipment, build workout [35:56] The challenges of measuring resistance exercises Number of different movements, weights Difficult to accurately measure output (manual entry) [39:30] The future of big box gyms Shift to department store concept Standalone spaces within gym (e.g.: yoga, cycle studio) [46:18] Why the home fitness market is prime for disruption Retail stores struggling to compete w/ Amazon Companies like Peloton combine education + equipment [52:26] Matthew’s observations around the evolution of CrossFit Fewer requests for CrossFit space in facilities Package for general population (safer, less technical) [56:42] The impetus for Matthew’s Escape Your Limits Podcast Conversations w/ interesting people from around world Share lessons of difficult journeys w/ young people [1:01:18] Matthew’s top insights on health and fitness Serves as escape to get through difficult times Much satisfaction in impacting people’s lives Learn More About Matthew Januszek Escape Fitness Escape Your Limits Podcast Escape Fitness on YouTube Matthew on LinkedIn Matthew on Instagram Resources ‘Which Fitness Clubs Will Make It or Break It in 2016?’ IHRSA SoulCycle Orangetheory Fitness Barry’s Bootcamp MYZONE Oura Ring WHOOP Midtown Athletic Club David Lloyd Clubs Blaze Peloton Les Mills Global Consumer Fitness Survey 2019

There is a lot of controversy and misunderstanding around the ketogenic diet. And the fact is, any diet that results the liver making ketones qualifies, whether it’s healthy or not. So, how do you sift through the information overload to integrate keto in a way that feels good to you? How do you get away from the value judgements and choose foods that get you closer to your health goals? How can you bring a primal approach to the keto diet, continue to enjoy healthy carbs AND achieve ketosis? An expert on the primal/paleo and ketogenic diets and lifestyle, Lindsay Taylor, PhD, serves as the Senior Writer and Researcher at Primal Blueprint Publishing. She coauthored The Keto Reset Diet Cookbook and The Keto Reset Instant Pot Cookbook with Mark Sisson and collaborated with Layla McGowan to write Keto Passport. A psychologist by training, Lindsay shares her expertise around mindset, goal-setting and lifestyle change to Mark’s Daily Apple and the Primal Blueprint Podcast. An avid ultrarunner and triathlete, she is the lead moderator of the popular Primal Endurance and Keto Reset Facebook communities. Today, Lindsay joins us to explain how endurance sport sparked her interest in nutrition. She shares her take on keto ‘haters’ and describes her primal approach to the keto diet. Lindsay also discusses why the average person doesn’t necessarily need to be in a constant state of ketosis and offers insight into how someone might gain weight while they’re on—or right after they stop—a keto diet. Listen in to understand the danger in labeling foods as good or bad and learn how healthy food choices are an act of self-care! Topics Covered [1:38] How endurance sport sparked Lindsay’s interest in nutrition Forged friendships training for first triathlon with group at local gym Decided to take training more seriously, started to look at food as fuel [5:05] Lindsay’s take on keto ‘haters’ Branded as fad diet (for quick weight loss) No one way to do keto, some unhealthy [8:23] An example of an unhealthy keto diet Come from primal sensibility (care about food quality) 4 hamburger patties, butter coffee, sugar-free Cool Whip + fluff [9:56] Lindsay’s advice on navigating the science of keto Only restrict as much as have to (carbs from veggies, nuts) Find source of reliable basic information [12:45] Lindsay’s insight on being in constant ketosis Important for medical applications (i.e.: MS, cancer) Not necessary for average person [15:47] The biggest myth around the keto diet Misunderstanding that ketosis causes weight loss [18:05] The possibility of gaining weight on/after a keto diet Doesn’t give free reign to eat as much fat as want Return to processed foods will cause inflammation Water weight gain immediately after going off keto May not process carbs as well after years on keto (physiological insulin resistance) [23:00] The danger in placing value judgements on food Causes people to shut down or turn off Guilt + shame not motivating long-term [27:31] Why Lindsay wrote the Keto Passport cookbook People burn out on repetition of meat + vegetables Don’t have to give up love of cooking or culture [30:41] The dishes in Keto Passport that required significant changes Substitute cauliflower in Jollof/Omurice Dolmas (rice stuffed grape leaves) [35:41] Lindsay’s top advice for Ali Fitness listeners Don’t stress out over one perfect path Make choices that make you feel good Learn More About Lindsay Taylor The Keto Reset Keto Reset Facebook Group Primal Endurance Facebook Group Lindsay on Instagram Resources Keto Passport by Layla McGowan and Lindsay Taylor The Keto Reset Diet Cookbook by Mark Sisson with Lindsay Taylor PhD The Keto Reset Instant Pot Cookbook by Mark Sisson with Lindsay Taylor PhD and Layla McGowan Mark’s Daily Apple Podcast Primal Blueprint Podcast The Primal Blueprint by Mark Sisson

Most of us check the reviews before we say YES to a new experience, especially if that experience involves our health and wellbeing. If you look at the reviews for Rythmia, 93.26% of the resort’s guests report a life-changing miracle during their stay, and when polled six months after the experience, 97% indicate that the ayahuasca experience changed their life. So, what is involved in the Rythmia program? How is it different from other plant medicine retreats? And what do guests have to say about what they experienced? John Jacob Mubarak is the Assistant Director of Rythmia Life Advancement Center, a medically-licensed, life-transforming, luxury health and wellness center in Guanacaste, Costa Rica. Rythmia’s team of naturopathic healers, health specialists and spiritual teachers work together to create integrative programs that provide a complete renewal of mind, body and spirit. John also serves as a licensed spiritual practitioner, having studied at The Agape International Spiritual Center in Culver City, California. Today, John joins us to share the idea behind Rythmia, explaining the program’s intention to help clients awaken to their highest potential. He describes the experience of ayahuasca, discussing the principle of ‘seeing who you’ve become’ and the significance of its ceremonial setting. John also offers insight into umbilical cord stem cell therapy, exploring who would benefit from the treatment. Listen in for the stories of four women who had transformative experiences at the recent Majesty Week at Rythmia and learn how plant medicine facilitated the healing that changed their lives! Topics Covered [2:23] John Jacob’s path to Rythmia Worked as sales manager of yacht club Opportunity for spiritual salesperson at stem cell clinic Felt called for something more, met Gerard Powell [7:59] The fundamentals of Rhythmia Combines ancient wisdom + modern healing techniques Awaken to highest potential and create live you love [10:36] Why the Rythmia experience stays with you See who you’ve become as result of split Merge back with soul into wholeness [18:19] The principle of seeing who you’ve become through ayahuasca Eliminates questions and leads to deep knowing Allows light of eternal wisdom to shine through [25:29] The fundamentals of ayahuasca Ancient indigenous plant medicine (leaf + vine) Acts as self-guide into consciousness High-intensity work that can involve purging [31:21] The significance of the ceremonial setting of ayahuasca Clear intention adds level of awareness Guided by shaman in protected environment [37:26] John Jacob’s insight on umbilical cord stem cell therapy Powerful in helping people heal from chronic pain Communicate with existing cells to ‘act younger’ [43:25] How umbilical cord stem cells differ from muscle and fat Invasive and painful to get muscle and fat tissue Mut be manipulated before use and cells aged [51:41] Boniquca’s experience at Rythmia Connected with Christ consciousness + mission as healer Continue to see invisible connections between people Ayahuasca gave clarity of purpose as healer and channel [1:05:51] Geri’s experience at Rythmia Inner search for healing from husband’s infidelity Ayahuasca led to profound visions + ‘psychic surgery’ Realized intention to become healer [1:18:21] Kara’s experience at Rythmia Spider bite, autoimmune issues inspired to try plant medicine Ayahuasca purged anger + words swallowed to be ‘good girl’ See beauty and connection in all things [1:28:34] Melissa’s experience at Rythmia Ayahuasca uncovered traumatic events she had blocked out Able to release anxiety and feel new lightness in body Feels shift in view of self + realizes new capabilities Learn More About John Jacob Mubarak Rythmia Life Advancement Center John Jacob Mubarak Spiritual Counseling Resources Rev. Michael Bernard Beckwith Agape International Spiritual Center The Reality of Truth Documentary Majesty Retreat at Rythmia

What do a daily meditation practice and a glass of soulful natural wine have in common? Both have the capacity to open your heart and help you connect with others. Both can be a spiritual practice. And both have the potential to better your health and wellbeing. Todd White is the founder of Dry Farm Wines, one of the fastest growing companies in the US and the only health-focused, natural wine club in the world. Dry Farm is known for curating the finest sustainably-grown natural wines and lab testing for the highest standard of health, and Todd is known for helping people make better choices around food, nutrition and alcohol consumption. An advocate for micro-dosing, he is passionate about finding the best way to enjoy the benefits of moderate alcohol consumption while avoiding the health risks. Todd is also dedicated to cultivating his own health and wellness, and his priorities around fitness, nutrition and meditation inform the company culture at Dry Farm Wines. Today, Todd joins us to share his personal habits in the realm of health and fitness, discussing his daily meditation practice and the benefits he experienced from transitioning to just one meal per day. He offers insight around the Dry Farm Wines company culture, sharing their philosophy of self-directed responsibility and their Peace & Profit Manifesto. Todd also reveals the truth about wine labeling in the US and makes the distinction among organic, biodynamic, natural and dry farming. Listen in to understand the health benefits of wine in very small doses and learn how wine can be a spiritual practice that brings more love into your life! Topics Covered [1:39] Todd’s personal habits around fitness and health Daily meditation practice High-intensity interval and resistance training Keto diet, eat once daily at 6pm [8:17] Todd’s experience transitioning to one meal per day More energy, less decision fatigue General feeling of wellbeing [13:11] Todd’s reverse-elimination approach to supplements More aware of feeling once body + mind clear ‘To feel is to understand’ [14:59] Todd’s experience with NAD supplements No discernible impact after two months Likely anti-aging benefit, no negative side effects [18:05] Todd’s other daily health practices Breath work as part of daily meditation Cold thermogenesis (central nervous system) [23:28] The Dry Farm Wines company culture Meet at 10am M-F to meditate together Adhere to Peace and Profit Manifesto [28:57] Dry Farm Wines’ philosophy of self-directed responsibility Employees use judgement skills to govern selves Unlimited paid time off, expenses based on respect [30:58] The self-selecting staff at Dry Farm Wines Learn about organization through health channels Apply only if culture speaks to their values [33:11] The truth about wine labeling in the US Industry lobbied to keep contents label off bottle Alcohol content not required by law to be accurate [39:29] The difference between organic and biodynamic farming Organic = grapes grown organically (no chemicals) Biodynamic = natural preparations + harvest on lunar cycle [48:27] How sugar gets into our wine Sulfur dioxide introduced to kill native yeast Stop fermentation process before complete [52:12] The fundamentals of dry farming Deep roots seek moisture + nutrients (no irrigation) High in polyphenols, flavonoids and antioxidants [55:19] How glyphosate gets into organic wine and beer Overspray through win on wheat farms Contaminated irrigation water in vineyards [58:09] The distinction between organic and natural wine Organic doesn’t necessarily mean healthy or pure Natural wines not certified but no misrepresentation [1:02:25] The truth about the health benefits of wine Contact with skin gives red 4X more polyphenols No scientific evidence that resveratrol extends life span [1:07:12] How wine creates more love in our lives Enhances creative expression, emotional availability Human experience shows itself in beautiful way Learn More About Todd White Dry Farm Wines Dry Farm Promo for Ali Fitness Listeners Resources Wim Hof Dry Farms Job Openings Dry Farms Peace & Profit Manifesto Harvard Study on Exercise + Fasting Rudolf Steiner ‘Consumer Watchdog Finds Traces of Roundup Weed Killer in Beer and Wine’ on CBS News Raisin App

Technological advancements have made many aspects of our lives easier. But technology also comes with invisible electric and magnetic currents that impact our biological systems in ways we don’t fully understand. So, how do electromagnetic fields influence our health? Is there a relationship between the current epidemic of autoimmune and neurological diseases and the technology in our homes? And if so, what can we do to protect ourselves from the wireless tech and dirty electricity that pervades our modern world? Brian Hoyer is the founder of Shielded Healing, a company dedicated to reinventing human habitats and recreating electromagnetic environments that more closely mimic our ancestral homes. He is also a certified Nutritional Therapy Practitioner and Geobiologist with extensive knowledge of the invisible stressors produced by modern technology and their impact on the body’s innate healing mechanisms. Brian travels the country doing EMF assessments, speaking at conferences, and helping families install shielding solutions. Today, Brian joins us to explain why we should be concerned about EMFs and how they influence our immune response. He discusses the benefit to protecting our bedrooms from EMFs, walking us through his approach to assessing and protecting a home or apartment from toxic, electromagnetic stressors. Listen in for Brian’s insight into the health risks of wireless technology and certain kinds of lighting— and learn about the simple solutions available to shield yourself from harmful EMFs. Topics Covered [1:59] What inspired Brian’s deep dive into health and wellness Birth of daughter, responsibility to family Continuing education on EMF ( Klinghardt lectures) [4:46] Why we should be concerned about electromagnetic fields (EMF) Man-made (pulsing) current introduced in last 150 years Impact on biological systems, changes functioning of cells [8:28] Brian’s insight around the thermal effect Exposure to radiation (i.e.: microwave, cell phone) [10:27] Brian’s insight around nonthermal effects Low frequency = wired electricity in home Different meters measure different frequencies [12:04] The research around wireless technology Pioneering studies by Allan Frey Radio frequencies cause permeable blood-brain barrier Jack Kruse work on immune response, inflammation [15:45] The connection between EMF exposure and chronic infection Mold fungus proliferates at much higher rate Voltage-gated calcium ion concentrate in brain + heart ‘Perfect storm of stress on human body’ [18:13] The benefit of protecting your bedroom from EMF Spend 1/3 of life there (restoration, detoxification) Sunlight + antioxidant inputs available during day [21:15] Brian’s approach to testing for EMF in the home Look for high body voltage, wiring errors Impact of wireless tech + dirty electricity [25:38] Dr. Magda Havas’ diabetes research Dirty electricity filter can reduce blood sugar [26:02] The risks associated with metal in mattresses Acts as antennae for wireless radiation Springs known to attract electric fields [27:43] What Brian measures in a home assessment Electricity, electric fields + body voltage Wireless radiation, magnetic fields + dirty electricity Geopathic stress and lighting [29:48] Brian’s advice for people living in apartments Use shielding fabric, paint and grounded-mesh flooring Separate self from toxic, electromagnetic stressors [31:32] What you can do to assess and limit EMFs in your home Test body voltage with multimeter Install whole-home dirty electricity filter Go back to wired systems (i.e.: mouse, telephone, etc.) [35:31] Brian’s thoughts around infrared saunas Partnership with SaunaSpace for fully shielded unit Increase BH4 levels to reverse damage of EMFs [39:49] The difference between energy saving and incandescent bulbs Energy saving bulbs pulse, causing neurological stressor Incandescent bulbs are healing (stimulate ATP production) [42:17] Brian’s advice around mobile phone use Keep in shielded pouch on airplane mode Turn off mobile data if need to be available Use speaker or wired earbuds Learn More About Brian Hoyer Shielded Healing Shielded Healing on Facebook Resources Klinghardt Academy Dr. Martin Pall’s EMF Study The Work of Allan H. Frey Dr. Jack Kruse Dr. Magda Havas’ Dirty Electricity + Diabetes Study Testing Body Voltage with a Multimeter Power Perfect Box Pure Power Plug In Units SaunaSpace Sauna Therapy for Detoxification and Healing by Dr. Lawrence Wilson Dr. Lawrence Wilson’s Sauna Therapy Article Faraday Shielding Bags Air Tube Wired Headsets

What is the secret ingredient of success and achievement? According to Christopher LaMorte, the key is understanding that failure is part of the process. And he contends that gymnastics parallels life in that you keep trying and failing at each new skill until one day, it works. Success isn’t about being perfect. It’s about not giving up. Chris is a legend in men’s gymnastics, dominating both national and international competitions throughout his career. Born and raised on Long Island, he was a four-time New York State rings champion. He took first in rings at the NCAA National Championships as a freshman and sophomore on full scholarship at the University of New Mexico before competing in the 1996 World Championships. Chris was also a gold medalist at the 1998 Goodwill Games and ranked #1 in the US in rings from 1992 through 1999. Today, Chris joins us to share his gymnastics journey, from taking classes to recover from pneumonia as a child to competing in the World Championships with a serious shoulder injury. He walks us through his career highlights, including a remarkable experience competing against one of his heroes at his first national competition—and winning! Chris also opens up about the reality of dealing with injuries and the pressure of high-level competition. Listen in for insight on transitioning from elite athlete to a ‘regular job’ and learn how gymnastics can prepare you for other sports—and life in general! Topics Covered [1:41] How Chris got into gymnastics Very sick child, parents enrolled to get moving Coaching and competing for 30+ years [3:19] When Chris started to get serious about gymnastics First competition at 9 (naturally strong but poor form) ‘More real’ in high school, state champion in rings [5:03] What Chris’ gymnastics training looked like 4-8pm 5x/week [6:03] Chris’ first national competition Youngest person at Rocky Mountain Open Won rings competing against Paul O’Neill [9:28] The benefit of a full scholarship to college Books, room + board and tuition covered Must maintain athletic, academic performance [11:49] Chris’ disappointing experience at the World Championships First shoulder injury of career two weeks before competition Worked through pain to place fifth [14:26] Chris’ surprising comeback in the Goodwill Games Moved on to other things but continued to train Won rings at USA trial and in Goodwill Games [17:11] The injuries Chris sustained in his gymnastics career Multiple surgeries on left wrist, left shoulder + right ankle Three to four concussions [18:24] Chris’ advice around preventing injury in gymnastics Good coach can help avoid (spotting techniques) Injuries come with territory at high level [20:48] Why Chris favors gymnastics over other sports Always another skill to add Sense of accomplishment [21:47] How Chris learned to deal with the pressure of competition Mindset shift to view spectators + judges as ‘fluff’ Generate nerves in practice so nothing different [24:37] The parallels between life and gymnastics Failure is part of the process Discipline to keep trying until it works [28:04] Why athletes struggle with the transition to a ‘real job’ Feel lost, nothing compares to thrill of competition ‘High-level athletes die twice’ [31:06] Chris’ positive experience with gymnastics coaches Made him who he is today (along with parents) Never felt pressure to live their dreams [34:19] Chris’ transition from athlete to coach to judge Teaching and coaching comes naturally Just started judging, no abuse yet [37:10] Chris’ insight on nutrition in competitive gymnastics ‘Common sense eating’ (coaches not strict) Different for women, berated for gaining weight [40:58] Chris’ training routine today Weight training five days/week Body feels better with consistent workout [42:32] Chris’ best advice for athletes Compete against yourself Strength + flexibility of gymnastics translates to any sport Learn More About Christopher LaMorte Chris’ Profile at USA Gymnastics Transform GST Team Resources Paul O’Neill

“Breath work is a body practice. Through that we can change the chemistry of our body. We can change our physiology. We can change our immune responses. We can change even our brain waves … and our nervous systems.” Marco Tesi is a breath and movement coach based in Sydney. He teaches a holistic approach to retraining the body and mind to achieve better health. To date, Marco has employed breath work to guide hundreds of people through recovery from recurring injuries and relief from chronic pain as well as stress- and anxiety-related autoimmune diseases. Marco has a bachelor’s in sport science and a master’s in sport and human health development. Today, Marco joins us to explain how he discovered breath work and share the benefits of the practice. He discusses the science behind breathing techniques, describing the connection between our breath and the body’s physiological response. Marco walks us through his morning and evening breath work routines, explaining how the breath can be used to raise responsiveness or relax the nervous system. Listen in to understand how Marco’s approach differs from other modalities and learn how to leverage breath work to alleviate anxiety and improve athletic performance! Topics Covered [1:30] How Marco found breath work People suffering from chronic pain (result of stress response) Tool to achieve state of rest + promote healing [3:24] How Marco benefits from breath work Goal-driven perfectionist, suffered from anxiety Breath work to focus and come back to body [5:13] Marco’s decision to give up S&C coaching Enjoyed team environment but emotional authority elsewhere Creativity, opportunity to work one-on-one in breath work [8:02] The science behind the benefits of breath work Breathing linked to emotions, physiology (CO2 + O2 in blood) Impact vagus nerve to promote anti-inflammatory response [12:09] How breath work impacts athletic performance Use dynamic techniques to go from 0 to 100 and back Improved ability to rest + recover = better performance [15:16] Marco’s approach to breath work 20 minutes morning and evening to reconnect with breath Focus on long exhalation phase and breath retention [18:40] How Marco’s approach differs from other modalities Reconnect with breath in daily life Awareness of hyperventilation and its health impacts [21:31] Examples of Marco’s daily breathing practice AM routine—breathe in 4, hold 4, out 6 PM routine—breathe in 3, hold 3, out 3, hold 3 [25:44] The individual nature of breath Numbers arbitrary, find own level of comfort ‘Give your breath time to happen’ [27:37] The difference between Marco’s AM and PM work Morning work to raise responsiveness (increase O2) Evening work to relax nervous system (enhance CO2) [30:58] Marco’s insight on incorporating movement Experience breath in different parts of body as change position Psychosomatic work puts you more in touch with body [33:35] The 6 modules of Marco’s Respiro course Connect with breath Morning practice Evening practice Hyperventilation techniques Breathing + movement Breath work to address anxiety [35:49] Marco’s advice on staying fit and healthy long-term Prioritize time to be active Implement time for yourself Learn More About Marco Tesi Marco’s Website Marco on Facebook Respiro on Udemy Resources SOMA Breathwork Wim Hof

In the absence of accountability, it is very difficult to break bad habits or develop positive ones. You may want to stop smoking or start eating healthy, but without immediate consequences for falling short, you fall back into old patterns. What if you knew a zap was coming if you didn’t get off your seat and follow through? Would you be more inclined to get out of bed and actually DO what you said you were going to do? Maneesh Sethi is the founder and CEO of Pavlok, a startup leveraging aversion therapy to build wearables that change habits. The company’s core value is to help people commit to tasks—and follow through. Maneesh is also the editor-in-chief of Hack the System, a blog that offers readers unconventional approaches to succeeding in the realm of fitness, travel, business and productivity. His work has been featured in Zen Habits, The Four-Hour Workweek, and NPR, among many other media outlets. Today, Maneesh joins us to share the science behind the Pavlok, explaining how he got the idea for the product and how you can break bad OR develop good habits with the device. He offers examples of the apps within Pavlok and discusses the metrics the device can track. Maneesh also describes how the business might evolve to expand its coaching program and integrate with other wearables, eventually becoming a SaaS product for health and fitness coaches. Listen in for Maneesh’s list of the Top Six Game-Changing Habits and learn how to use habit psychology to improve your nutrition, fitness and productivity! Topics Covered [1:40] Maneesh’s top six game-changing habits Sleep well Eat healthy Exercise Daily conversation Meditate Drink water [3:46] What healthy eating looks like for Maneesh Keto, low carb diet (mostly meats + veggies) Eat between 12pm and 8pm [4:13] Maneesh’s exercise routine Strong lifts 5X5 workout One hour, 3X per week [5:36] How Maneesh got the idea for Pavlok Hiring accountability partner led to 98% productivity Build business around committing to/completing tasks [7:42] The science behind Pavlok People motivated most by negative reinforcers Use aversive conditioning to eliminate bad habits [12:27] The Pavlok habit cessation/formation process Press button manually when craving bad habit Betting pool to earn money for positive behavior [15:38] Examples of the apps within Pavlok Gratitude journal, morning/evening routine + sleep tracking Launch of coaching program (targeted to entrepreneurs) [18:27] What Pavlok can track at present Sleep and step count Chrome extension tracks productivity Integrates with RescueTime, Apple Health + IFTTT [21:07] How Pavlok differs from the Oura Ring Pavlok does not have heartrate monitor Use case for waking up (alarm during light sleep) [23:54] The next iteration of Pavlok Continue to empower people to control behavior Grow coaching program, Beta test as SaaS product [26:55] Pavlok’s 180-day money-back guarantee 8-10% return rate [27:49] Maneesh’s plans to make Pavlok work with other wearables Strap available to connect with Apple Watch Eventually integrate with Oura Ring, Garmin [32:33] Maneesh’s best health and fitness advice Seven hours of sleep per night Write down to-do list night before + follow through Learn More About Maneesh Sethi Pavlok [Coupon Code: aliwatts] Shock Clock Hack the System Email maneesh@pavlok.com Resources Maneesh on Shark Tank ‘Why I Hired a Girl on Craigslist to Slap Me in the Face’ on Hack the System Oura Ring RescueTime Pavlok Productive Entrepreneur Coaching Apple Health If This, Then That Garmin      

30,000 people die of sudden cardiac arrest in Australia each year. In the US, SCA claims an estimated 325,000. If someone has a heart incident in your workplace, at your gym, or in your home, do you know what to do? What if CPR isn’t working and first responders can’t get there in time? An SCA victim’s chances of survival increase exponentially when a defibrillator is available, and the devices are easy to use. Guy Leech is known as Australia’s #1 Fitness Guy. He won the world’s first professional Ironman race in 1984 and stayed at the top of the sport for the next decade, winning multiple titles including that of 1988 World Ironman Champion. Guy has trained a wide range of athletes, from surfing champion Layne Beachley to Olympic gold medalist Kerri Pottharst. In 2016, a personal tragedy led Guy to his current mission of making defibrillators widely available and training people to use them confidently when faced with SCA. Today, Guy joins us to share the story of the day he could not resuscitate his close friend with CPR alone. He walks us through the statistics around SCA, explaining why people have a much better chance of survival with a defibrillator. Guy discusses the current lack of regulations around defibrillators in public places and the prevalence of cardiovascular issues, even among athletes. Guy also describes the training regimen he followed in his competitive Ironman days, reflecting on whether or not he is healthier now. Listen in for Guy’s advice for athletes with regard to heart screening and learn how you can support his mission to increase the SCA survival rate with defibrillators! Topics Covered [1:19] The day that changed Guy’s life Close friend heart stopped during fitness class Tried to resuscitate but needed defibrillator [4:49] The statistics around CPR and defibrillators 0% chance of survival with CPR alone if electrical issue 6% chance of survival without defibrillator Over 70% chance of survival with defibrillator [9:16] Why CPR courses should include defibrillator training Gives confidence to use in emergency situation Debunk myths (e.g.: can hurt person, can be sued) [11:39] The current regulations around defibrillators Some gyms’ internal rules require installation Only 30% of gyms in Australia have defibrillators Petitioning government to make mandatory [14:34] The prevalence of cardiovascular issues 12 of 200 in paddling group required stints Top 1% of fitness, train 5 to 7 days/week [17:02] Guy’s advice for athletes around heart screening Recommended for anyone over 40 Stress test reveals what can’t see [21:04] Guy’s current state of health and fitness Overworked immune system in competitive years Healthier now (but not as fast) [23:35] Guy’s former Ironman training schedule Swim for 2 hours in morning Gym session, run for 1½ hours midday On beach for 2 hours in afternoon [26:24] Guy’s insight on nutrition Not as much focus in 1980’s and 1990’s No alcohol during training, sensible food choices [27:00] How Guy would train differently today Emphasis on recovery as important work Desire to win contributed to success [28:25] Guy’s mission for defibrillators in Australia Significantly increase survival rate of SCA Educate people around saving lives Learn More About Guy Leech Guy’s Website Resources Guy’s Online CPR & Defibrillator Course

What inspires you to work out and eat right? We know there are long-term health benefits to exercise and good nutrition, but sometimes that’s just not enough to keep us engaged. What if you knew you could use your strength, your proprioception and even the social skills you are developing through your wellness practice to embark on epic adventures? What if good health allowed you to expand what’s possible—and live a totally badass life? Adam and Vanessa Lambert are the cocreators of Bee the Wellness, an innovative personal coaching company based in California. The pair has 10 years of experience in ancestral nutrition and training, and they are passionate about educating and empowering clients on their journeys to optimal health. Bee the Wellness offers one-on-one and group coaching as well as transformative retreats in Machu Picchu, New Zealand, Montana, Costa Rica and Africa. Today, Adam and Vanessa join us to share their take on living a badass life. They discuss how Bee the Wellness leverages adventure to keep people engaged and expand what is possible for their tribe. Vanessa and Adam describe the upcoming Rhythmia Retreat in Costa Rica, sharing their own profound personal experiences with plant-based medicine. They also discuss the epic adventures offered through Bee the Wellness, sharing the details of the Montana Retreat at Glacier National Park. Listen in for insight on incorporating movement, mindset and mindfulness into your life and learn how to become a part of the inclusive Bee the Wellness community! Topics Covered [2:07] Vanessa’s health and fitness journey Shy kid, put in sports to build confidence Turn to physicality when face challenges Early days of CrossFit, ancestral movement [6:47] Adam’s health and fitness journey Promoted to company officer of firefighters Introduced S&C to improve squad abilities Work with Robb Wolf (support first responders) [10:16] The power of adventure in living a badass life Source of motivation to keep people engaged ‘Expand what’s possible in experience of life’ [12:29] What to expect at Rhythmia in Costa Rica Plant-based medicine retreat (psychedelics) Altered state for healing, spiritual development [15:43] Adam’s experience with ayahuasca Objective, alternate view of internal dialogue Allows for fundamental shifts in perception [19:21] How Rhythmia changed Vanessa’s life for the better Realized coffee creating stress response Able to easily, gently step away [22:57] The legal issues around plant-based medicine Fully legal in Costa Rica Licensing process = well-monitored, safer [23:52] Vanessa & Adam’s Montana Epic Adventure Retreat Held on ranch near Glacier National Park Hiking, horseback riding + custom coaching Movement, mindset and mindfulness habits [27:17] The breathing techniques Vanessa & Adam teach Box Breathing, counting breaths PRI and Wim Hof methods [28:44] How Vanessa & Adam incorporate mindfulness Lead guided meditations ‘Infuse experience with moments of mindfulness’ [31:29] Vanessa & Adams focus on building a tribe Inclusivity baked in as priority of company Community pays forward, welcome newbies [36:01] The benefit of Vanessa’s Authentic Self Program Coaching to prepare for plant-medicine work Additional support before and after Rhythmia Learn More About Adam & Vanessa Lambert Bee the Wellness Bee the Wellness Podcast Bee the Wellness Retreats & Adventures Resources Robb Wolf Mark Sisson Core Performance by Mark Verstegen and Pete Williams Ayahuasca Foundation Postural Restoration Institute Wim Hof Method Vanessa’s Authentic Self Program Wellness Force Radio EP185 Personal Growth & Plant Medicine Bee the Wellness EP153 Rhythmia Wrap-Up Bee the Wellness EP141 Rhythmia Founder Gerard Powell

Our 100th episode! Dr Ross interviews Ali and how she got to Ali Fitness and then Primal Health and where to from here. A special 50% discount on the 28 day lifestyle program just for Ali Fitness podcast listeners.  Click here to purchase at 50% discount (now until March) - https://programs.primal.health/offers/bnL2ULoj?coupon_code=ALIFITNESS100 Click here to find out more about the 28 Day Lifestyle Liberation and enter coupon code ALIFITNESS100 (valid through 31st Mar 2019) Please reach out and tell Ali who you want to hear from and what topics you are interested in?  Email Ali@ali.fitness

As endurance athletes, we are good at goals. We know what it takes to prepare for a race, building a step-by-step plan to achieve a certain result. But what happens if you fall short? Do you see the experience as a failure? Or can you make the mindset shift to treat life like an adventure and truly enjoy the journey—whether or not the execution was perfect? Monika is a speaker, author and entrepreneur. She runs RAD Potential Coaching, a practice that focuses on authenticity and natural strengths. Monika combines the lessons learned from her unique experience as an IT management consultant and successful cyclist to empower her audience to reach their potential. She is also a multiple academic and athletic scholarship recipient, former Division I Volleyball player, and professional cyclist and adventure racer. Perhaps most notably, Monika set a world record in cycling, becoming the first female in history to complete the Vuelta a España. Today, Monika joins us to share her experience as the first woman to ride the Vuelta a España, explaining how she trained for the event and what motivated her to take on the challenge. She discusses the women’s empowerment workshops she offers, sharing her top 5 strategies for gaining respect and excelling in any environment. Listen in for Monika’s insight on viewing life as an adventure and learn why life is about the journey—not perfect execution. Topics Covered [0:58] Monika’s fitness journey Played college volleyball in US on scholarship Started adventure racing, excelled at cycling [2:11] Monika’s experience riding the Vuelta a España Rode every stage hours before male professionals 3,300 km ride, first woman in history to complete Inspire others to go after big challenges [4:31] Why Grand Tour races are not open to women Media concerns re: interest in televised event Men faster while women excel in endurance [6:44] How Monika trained for the Vuelta a España No structured training (keep it fun) Ate local food, drank water during ride [9:44] Monika’s view of competitive races UCI in Philadelphia, Netherlands Prefers mental aspect of ultra-endurance races [10:47] Monika’s next big challenge 330 km ride, 12K-meter climb in Andorra Goal to finish in 24 hours (fastest male 18 hours) [12:06] The theme of Monika’s book Okay to fail, doubt and make mistakes See life as adventure to appreciate experience [14:10] Monika’s focus on women’s empowerment Experience in male-dominated fields (IT, cycling) Able to gain respect and be seen as equal Share lessons with women who want to excel [16:10] Monika’s top 5 strategies for gaining respect Be real, authentic Focus on self (vs. comparison) Work hard to achieve best version of self Don’t make self inferior Stay true to morals [18:33] The audience for Monika’s empowerment workshops Corporations interested in workplace equality Individuals aspire to excel in any environment [20:55] Monika’s take on the fitness and health of pro cyclists All must be very fit Health very individual [21:51] Monika’s systems of training and recovery No coach, believes in listening to body 5 rides/week (with male pros on Saturday) 8 hours of sleep every night [24:49] Monika’s strength training routine Leg day on Mondays Upper body on Wednesdays [27:08] Monika’s thoughts on competitive cycling Prefers to create own challenges Compete against self [29:10] Monika’s advice for Ali Fitness listeners Goals important to give sense of focus Individual journey MOST important Make life adventure (not about perfect execution) Learn More About Monika Sattler RAD Potential Coaching Monika on Instagram Resources Unleashing the Devil in You: A Raw, Unfiltered Story About Adventure, Failure and the Pursuit of a Seemingly Impossible Dream by Monika Sattler

So, you’ve spent your whole life working to become a professional athlete. But you’ve signed 8 contracts with 6 different teams in 4 years, and you have yet to play in a game. What do you do? Most of us would get discouraged and call it quits. Andrew East just kept showing up, and though things didn’t happen on the timeline he had planned, he did achieve his dream of playing in the NFL—and discovered a meaningful life off the field in the process. Andrew is a long snapper for the NFL’s Washington Redskins. He played college football at Vanderbilt, serving as team captain for two years and playing in multiple bowl games. Andrew is also the host of the Redirected Podcast and the creator of Side Hustle Social, a social media marketing platform designed to support aspiring influencers in learning to make money through social media. Today, Andrew joins us to discuss the bittersweet way he got a scholarship to play Division I college football and how he achieved his NFL dreams—on an unexpected timeline. He describes the pressure around being a professional athlete, explaining how mental health issues impact the overall health of NFL players and why they are responsible for their own wellbeing. Listen in for Andrew’s insight on the nutrition and financial challenges of professional American football players and learn to have faith when things aren’t happening on your timeline! Topics Covered [1:24] How Andrew’s background shaped him Dad allowed to believe anything possible Parents supported college football dream [4:12] Andrew’s opportunity to play in Division I Got scholarship when player murdered Did best to pay tribute, positive influence [6:22] How Andrew’s dad encouraged his dreams Helped reach goal to earn Eagle Scout Drove around country to get in front of teams [8:56] Why Andrew was insecure in his abilities Never know how long advantage might last Keep working to achieve (unexpected timeline) [10:15] Why complacency was not an option for Andrew 8 contracts + 6 teams in 4 years ‘Not how it’s supposed to be’ [12:34] Andrew’s response to being cut from the Chiefs Anxiety attacks lingered for months Gave up on NFL, quit working out regularly [15:57] The pressure of being a professional athlete Unaddressed psychological issues common Devote everything to dream with no Plan B [19:13] How mental health issues impact overall health Brutal, often leads to addiction Sharing hurts chances of making team [21:00] How Andrew finally made an NFL team Announced decision to quit football Call from Redskins 3 days later [25:27] Why Andrew’s on-field anxiety has subsided Life outside football affords freedom Trust body to perform as trained [28:07] Andrew’s take on NFL players’ health 4 out of 10 (lifestyle, financial factors) Relationships to self and others suffer [33:12] The coaches who support Andrew Wife, father and business mentor Financial advisor and marriage counselor Football coach + speed, skill coaches Nutrition coach provided by team [36:36] The increasing focus on sleep in pro sports Teams beginning to track Use tech to shape training regimen [37:54] The nutrition of pro American football players Weight more important than composition Offensive lineman 20-25% fat [38:29] NFL teams’ focus on winning over health Players ‘as replaceable as burger flipper’ Athletes must take responsibility for own health [41:24] What’s next for Andrew Just launched social media course Not reliant on football for happiness [42:37] Andrew’s top advice for Ali Fitness listeners Work toward a goal Keep showing up Learn More About Andrew East Side Hustle Social Andrew on Instagram Redirected Podcast Resources Hope Sports Redirected EP021: What is Your Identity? Omegawave

Why is it so hard to incorporate new, healthy habits into our lives? Why is it even more difficult to eliminate bad ones? The problem is, we are wired to make decisions based on immediate reward. Bad habits provide this instant gratification, while the reward of good habits is based in the future. Is there a way to shift the balance and give ourselves an immediate reward for doing the right thing? Or build in a cost to making a poor choice? James Clear is the author of New York Times bestseller Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the creator of The Habits Academy, an elite training platform for building better habits in your business and personal life. His work has been featured in Entrepreneur, TIME and on CBS This Morning, among many other national media outlets. James also happens to be a talented travel photographer and accomplished weightlifter. Today, James joins us to explain how results serve as a lagging indicator of the habits that preceded them. He walks us through the four stages of the Habit Loop, describing the crucial role craving plays in appreciating the individual response to a particular cue. James also discusses the elimination of bad habits, offering advice around restructuring your environment and putting space between you and temptation. Listen in for insight on aligning an immediate reward with your long-term goals and learn the best strategies to make healthy habits a part of your new normal! Topics Covered [0:56] How habit-forming leads to a better life Habits play central role in outcomes ‘You get what you repeat’ [3:16] Why systems are more important than goals Goals afford clarity, direction More useful to spend energy on process [5:32] The percentage of daily actions that are habits 40-50% of behavior automatic, unconscious Much higher percentage influenced by habit [8:26] The spectrum of conscious to unconscious habit Repetition leads to muscle memory As fluency increases, more unconscious [10:49] James’ take on how long it takes to build habits Based on frequency vs. time elapsed Not finish line to cross but lifestyle to live [14:05] The four stages of the Habit Loop Cue Craving Response Reward [19:33] How to build in an immediate cost or reward Lock in future behavior with commitment device Align immediate reward with long-term goal [22:04] How to handle tradeoffs (i.e.: sleep vs. workout) Get clarity around overall identity ‘What does my body need today?’ Reduce scope but stick to schedule [27:08] How to choose the first habit to implement Identify keystone habit that pulls rest in line ‘What do I do when days go well?’ [31:03] James’ advice on starting a meditation routine Set an implementation intention (plan when/where) Scale down to just one minute in beginning Stack on top of current habit (e.g.: morning coffee) [34:33] The value in priming your environment Make new habit convenient, frictionless Can be digital or physical [35:52] James’ insight on eliminating bad habits Restructure environment so not as easy Reduce exposure (i.e.: unfollow food blogs) [40:13] The concept of habit stacking bad with good Create space between you and temptation Example to drink water before soda [42:50] Why it’s useful to analyze your cravings Understand motives puts in position to resolve Must be willing to experiment with substitution [46:02] James’ top strategy on where to start Employ 2-minute rule Master art of showing up [47:35] How to offset the all-or-nothing mentality ‘Never miss twice’ Start new streak asap Learn More About James Clear James’ Website James on Facebook James on Instagram James on Twitter The Habits Academy Resources Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear Charles Duhigg The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg Headspace

Are you looking to make a positive change in your life? We’ve been taught to focus on external factors in building new habits, relying on the latest diet or a traditional gym regimen to help us slowly but surely make a lasting change. But James Fell argues that shifting attention to our core identity can bring about a sudden awakening—a lightning bolt of insight that automatically changes our behavior to sync up with the new way we see ourselves. James writes for the Los Angeles Times, the Chicago Tribune, The Guardian and TIME Magazine, among many other publications. His blog, Body for Wife, boasts millions of readers, and he is the author of two popular books, The Holy Shit Moment: How Lasting Change Can Happen in an Instant and Lose it Right: A Brutally Honest 3-Stage Program to Help You Get Fit and Lose Weight Without Losing Your Mind. A highly-regarded motivator for lasting change, James is on a mission to help people achieve sudden insight around what inspires them to live their best lives. Today, James joins us to discuss his own ongoing journey to health and fitness, sharing the epiphany he had in his early 20’s and how it informed his new book, The Holy Shit Moment. He walks us through Daniel Kahneman’s two-system thinking, describing the determination that comes from pursuing goals in harmony with both systems. James also explains why so many people fail to follow their passion and instead ‘tiptoe through life.’ Listen in to understand the significance in identifying the root cause of a behavior and learn James’ unique approach to making positive change in your life! Topics Covered [0:43] James’ journey to health and fitness Pretty heavy by age 25 ‘Crawl toward enlightenment’ [2:33] James’ take on becoming fit and healthy Ongoing process with no end point Ebbs and flows based on current situation [4:04] How James leverages cycling as time to reflect Creativity in being outside, distracted state Idea for new book came when out riding [7:27] James’ epiphany in his 20’s Flunking out, in debt and overweight ‘Action is the antidote to despair’ [9:24] Daniel Kahneman’s two-system thinking System 1 = unconscious ideas POP into awareness System 2 = slow, rational thought process [11:59] James’ epiphany around the pursuit of writing Realized could do well, make money as writer at 40 Opportunity to work part-time and build writing career [16:48] The expectancy-value theory Goal meaningful and feasible Determined to find way [19:07] Why so many people ‘tiptoe through life’ Only 25% engaged, happy with work Yet to find passion or not ready to leap [21:36] Why so many people don’t follow their fitness passion Focus on vanity due to societal constructs Exercise as punishment to endure vs. adventure to enjoy [24:48] James’ insight around finding your passion Analysis followed by distraction Get outside, allow attention to be ‘seduced’ [29:21] The value in identify the root cause of behaviors Explore core identity (e.g.: seek comfort from food) Come to terms with trauma and negative emotion [31:27] James’ approach to habit formation Focus on deep emotional drivers, core identity Behaviors change automatically with awakening [34:49] A case study of a ‘hard pivot’ Todd Crandell’s 13-year dependence on alcohol, drugs Helps others use physical activity to battle addiction [38:27] James’ top advice on making positive change Belief = most important aspect Approach with positivity Learn More About James Fell Body for Wife James’ Blog Resources The Holy Shit Moment: How Lasting Change Can Happen in an Instant by James Fell Lose It Right: A Brutally Honest 3-Stage Program to Help You Get Fit and Lose Weight Without Losing Your Mind by James Fell and Margaret Yufera-Leitch James’ Creativity Article in the Chicago Tribune Thinking, Fast and Slow by Daniel Kahneman Charles Duhigg The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg Racing for Recovery

Are you working a stressful day job that doesn’t light you up anymore? Are you thinking about making your commitment to health and fitness a career, but not sure where to start? Are you interested in helping people make transformational change in their lives? If so, pursuing a health coach training certification may be the right first step. Laura Rupsis serves as Sales Manager and Erin Power is Product Manager at Primal Health Coach Institute, an elite coaching certification program that supports health advocates in building careers that inspire others to live lives of vitality and lasting wellness. The curriculum not only educates students around the principles of ancestral health and the science of physiology, but also teaches strategies for marketing and building a successful health coaching business. Today, Laura and Erin join us to discuss the role of a health coach, explaining how they go beyond WHAT to do and teach people HOW to implement a health plan in their daily lives. They describe what a day-in-the-life of a health coach might look like, how long it takes to build a successful full-time practice, and the steps involved in becoming a certified health coach. Listen in for insight around the ongoing support that differentiates PHCI from other certification programs and learn how to take the first step to invest in a potential new career as a health coach! Topics Covered [2:12] The role of a health coach Conduit for healthy change [4:20] How a health coach differs from a doctor or dietician Teach people HOW to implement in real lives Nurture through identity-based change [9:01] How a health coach differs from a life coach Specific focus on health transformation Every aspect of life impact health (i.e.: sleep, stress) [13:15] A day-in-the-life of a health coach Individual and group coaching calls Marketing, business aspects of job Build practice to model lifestyle [17:45] How long it takes to build a practice Expect 3 years to support self full-time Many ‘cobble together’ income at first [21:56] The steps involved in becoming a health coach Recognize desire for change and commit to next step Find program rooted in beliefs, identify weaknesses Build coaching skill set AND learn entrepreneurship Start talking and building following (share free info) [27:39] What differentiates PHCI from other programs Clear identity in alignment with ancestral beliefs Teaches how to build business, marketing strategy [33:50] The value of one-on-one experience with clients Testimonials, success stories build credibility [36:36] The ongoing support offered by PHCI Facebook community of students and graduates Ongoing education through mastermind group [41:30] The first step for people considering health coaching Honest conversation with someone who’s been there View training as INVESTMENT rather than risk Learn More About Laura Rupsis & Erin Power Primal Health Coach Institute Laura at PHCI Laura on LinkedIn Erin at PHCI Erin on LinkedIn Erin’s eatsimple Blog Resources Christine Hassler Absolution CrossFit Health Coach Jobs on Indeed

We know that exercise is good for our hearts, yet we hear story after story of endurance athletes dying suddenly—almost always due to heart disease that has gone undetected. Just how common are fatalities at endurance races? What are the warning signs of heart disease? And what can we do to keep our hearts healthy and prevent any kind of cardiovascular event? Dr. Larry Creswell is a thoracic surgeon affiliated with the University of Mississippi School of Medicine in Jackson. Dr. Larry received his medical training at Johns Hopkins University, and he has been practicing for 20-plus years. He is also an endurance athlete, currently training to swim the English Channel in 2019. Dr. Larry specializes in helping recreational athletes with heart issues, and he regularly shares content online through his blog, Athlete’s Heart. Today, Dr. Larry joins us to share the warning signs of heart disease in endurance athletes. He explains the different types of heart arrythmias, offering his take on why atrial fibrillation is more common in athletes than the general population. Dr. Larry offers advice on maintaining heart health, covering the one-time tests he recommends, the best diet for cardiovascular health, and strategies for preventing heart disease. Listen in for Dr. Larry’s insight on taking care of your heart and putting yourself in a position to help others should they experience a cardiac event. Topics Covered [1:02] Dr. Larry’s interest in athletics and the heart Decision to be active at age 40 (swimming, triathlon) Questions about heart in people healthy and fit [3:43] How Dr. Larry is training to swim the English Channel 5 days/week with long swim on weekends Travel to venues with similar temperature [5:14] The details around swimming the English Channel 21 miles across, average of 14 hours 60 degrees without wetsuit [5:54] Heart fatalities at endurance sporting events Uncommon but startling to witness Almost always unrecognized heart disease [7:19] Dr. Larry’s 6 warning signs of heart disease Chest pain, tightness during exertion Unusual shortness of breath Palpitations or pounding in chest Light-headedness during exercise Fatigue out of proportion Decrease in performance [11:28] The value of HRV tracking in heart health Identify abnormally high heartrate when not exercising Indicative of arrythmia [13:04] The different types of arrythmia Bradycardia = 100 bpm Atrial fibrillation = irregular [16:17] Why atrial fibrillation is more common in athletes Heart responds to exercise by growing May cause disorganized electrical activity [18:14] The treatment options for atrial fibrillation Take aspirin or blood thinner Medication (occur less often, less severe) Ablation procedure [19:33] How symptoms differ in men and women Men experience crushing pain in chest Women’s pain subtler (i.e.: tightness) [21:10] What to do if you experience the warning signs Discussion with doctor Specific tests based on symptoms [22:18] Dr. Larry’s advice on maintaining heart health Visit doctor for physical exam on annual basis One-time EKG to ensure normal electrical activity One-time echocardiogram to view heart structure [25:10] Dr. Larry’s insight on calcification around the heart Occurs when develop plaque around arteries No clear correlation with athletes [27:34] How to prevent heart problems Exercise on regular basis Eat well and don’t smoke Be honest about warning signs Seek help when necessary [28:55] The family history factors to watch Early coronary heart disease in family tree Relatives die suddenly without explanation Inherited problems cause sudden death (e.g.: long QT syndrome) [31:04] The best diet for heart health Real food like lean proteins, fruits and vegetables Avoid processed foods with more than 5 ingredients Limit sodium intake (season food with alternatives) [36:10] How to identify and help someone having a heart attack Fall to ground, pulseless and not breathing Perform CPR promptly and get defibrillator [41:57] The effectiveness of CPR in cardiac arrest 15% survival rate outside hospital setting Up to 30% if access to defibrillator, CPR [43:09] Dr. Larry’s take on excessive training and heart health Skeptical that exercise is detrimental to heart Professional cyclists have higher longevity than gen pop [45:24] Dr. Larry’s recommendations around minimum exercise 150 minutes aerobic training per week 30 minutes of resistance training [50:03] Dr. Larry’s #1 piece of advice Take care of heart best you can Be in position to help others Learn More About Dr. Larry Creswell Athlete’s Heart Athlete’s Heart on Facebook Athlete’s Heart on Twitter Resources AHA Recommendations for Physical Activity CDC Physical Activity Guidelines