Down and Dirty with Nathaniel Ernst

Today on the Down and Dirty podcast, we welcome back Jacqueline Civitarese, a wonderful and inspiring guest who we last heard from in Episode 5, where she spoke about her weight loss journey and the importance of aligning your inside with your outside. Since then, Jacqueline has continued with her transformational journey, hitting those crucial milestones, and today we hear about all the changes she's seen along the way. Join the conversation as Jacqueline shares her latest milestone, how the meaning of exercise has evolved, and some of the most memorable challenges she's encountered along the way. We also explore why she took motivation out of her equation, how her identity has shifted through her experience, and what she means when she says she has “lobstered!” Tune in to hear all this and much more, including Jacqueline's advice for anyone who's ready to start their journey to improved health.Key Points From This Episode:Updates from our wonderful returning guest, Jacqueline Civitarese.The latest hit milestone on her transformational journey.How the meaning of exercise has evolved for Jacqueline.What an average week's exercise program looks like. The most memorable struggles she has encountered along her two-year journey.Different metrics to use to measure success (and how to make use of them).Why Jacqueline took motivation out of her equation (and how).The moment her journey started and how it has impacted her identity.The cracking open: reasons that having a ‘why' is so important. How our external appearance can be a protection mechanism to shield our insecurities. Ways that Jacqueline's transformation has changed the way she plans her travels.What rewards are and how often she gives them out.Advice for anyone starting their transformational journey to improved health.Tips for navigating the loneliness that comes with this journey.Links Mentioned:Jacqueline Civitarese on LinkedInJacqueline Civitarese EmailJacqueline Civitarese on XE5: A Weight Loss Journey: Aligning Your Inside With Your Outside with Jacqueline CivitareseDavid GogginsTony Robbins: 'What is priming? How can I use priming psychology?'Tony Robbins: Priming ExcerciseBird BoxJay ShettyNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

There is something incredibly satisfying and rewarding about eating an animal that you caught, processed, carried, and cooked yourself. Today's guest is an amazing hunter who recently killed a massive moose. Louis Brown joins us to share the incredible story of his most recent (monumentous) moose hunt! Tuning in, you'll hear all about what a hunt looks like, why he selected a male moose for this particular hunt, why scouting is important, what a hunting opportunity is, how to call a moose, and more! Louis goes on to explain his moose sighting, shooting the beast, processing him all alone while he waited for his hunting community to help, and how they carried 500 pounds of meat out of the woods. Finally, our guest tells us what he loves most about hunting. To hear all this and more, press play now! Key Points From This Episode:A warm welcome to today's guest, Louis Brown.Louis tells us what a hunt looks like, particularly his most recent one. Why Louis selects his animals very carefully and when he is less picky. The importance of scouting and how he chose the spot he shot his last moose at.Louis describes what an ‘opportunity' is in hunting. How to call a moose and how often you call them when hunting. When Louis first encountered an animal on his recent moose hunt.  His secret weapon: a scapular he picked up from another animal carcass. Louis explains how to kill an animal with a bow and arrow and how he killed his moose. Why a frontal shot is more risky and the adrenaline associated with hunting. The intricacies of processing, skinning the animal, and separating the limbs. How he removed 500 pounds of the moose with the help of his hunting community. Why they chose the elevation trail to get the moose out and what that journey was like. The things Louis loves about hunting the most and the satisfaction that it brings. Links Mentioned:Louis Brown on LinkedInNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Wake surfing is gaining popularity at a remarkable pace. Mastering the challenging feat requires skill and determination, but once you're up and riding, that endless wave can bring pure joy! We are thrilled to have as a guest today World Champion Wake Surfer, Bailey Rush. We get down and dirty about all things wake surfing. From how to get into wake surfing, what it's all about, the different boards and tricks, and the impressive story of how Bailey went from just trying it out to becoming a world champ in just a few short years. Be sure to tune in now to hear all this and more! Thanks for listening. Key Points From This Episode:The difference between surf style and skim wake surfing.Bailey gives us a quick introduction of who she is and what she does.How she got into wake surfing.She gets into the details of what wake surfing is and what you need to get going.Bailey talks about the different tricks and the difficulty levels involved.The three kinds of board options in wake surfing. We chat about the different competitions and categories involved with wake surfing.She highlights her career journey that started in 2016. What it's like competing on the worldwide stage.What keeps Bailey busy in her winter season.We talk about her pre-competition state of mind.She sets the stage for what a competition surf run looks like.How points work in wake surfing competitions.Bailey shares her game plan for competition runs.Wake surfing history.She talks about significant obstacles she faced during her wake surfing career (so far).She details what a “shove” is.Injuries and wake surfing.Using mental imagery and other methods to practice and nail tricks. Bailey unpacks her role and journey as a wake surfing coach. A quick breakdown of the different types of spin maneuvers.What it was like being the first female to land a 540 big spin.How Bailey sees wake surfing evolving over the next few years.The limiting factor to landing tricks successfully.  How Bailey likes to unwind at the end of long day of wake surfing. Links Mentioned:Bailey Rush on InstagramBailey Rush on TikTokWater Ski and Wake AlbertaCompetitive Wake Surf AssociationWorld Wake Surf ChampionshipsNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Curious about how the condition of your oral health might offer insights into your overall health? Then this episode is for you! Today's guest is Dr. David Xu, a dedicated and accomplished dentist with an educational background of note. He studied at the New York University College of Dentistry and currently resides in Calgary, Alberta, and works out of Beddington Dental Clinic. Join the conversation as we get right into the down-and-dirty of oral health as Dr. Xu shares valuable insights and goes over the Dos and Don'ts of how to take care of your pearly whites. He is passionate about oral education, including good oral hygiene habits, because in the end prevention is key! Tune in to hear many valuable insights, including how genetics plays a role in oral health, the best flossing techniques, the difference between a stain and plaque, what foods to avoid, the main purpose of fluoride, and much more! Thanks for listening. Key Points From This Episode:The down-and-dirty of being a dentist: good overall oral hygiene.Dr. Xu talks about the importance of oral health and its impact on your overall health.The role genetics plays in oral health (and beautiful teeth).He shares how often we should brush our teeth. Flossing: what it is and what it does. We dive into bad breath and how it relates to flossing. He explains what a Cavitron does.A quick tip on the proper flossing technique.His thoughts on water flossing. We talk about all things cavities and the advantages and disadvantages of different fillings. The difference between a stain and plaque, and the different levels of staining. Teeth whitening and the techniques to whiten teeth. His thoughts on peroxide as a rinse.He elaborates on whitening toothpaste and how it works.Dr. Xu's advice on foods to avoid. Why he tells his patients it is not about how much you have, but how often you have it (that will affect your teeth)!We discuss the link between gum disease and cardiovascular health.How our oral health changes as we age. Dr. Xu explains the main purpose of fluoride and why it's in our water.He offers his insights into the increasing popularity of cosmetic dentistry.The importance of braces in terms of overall oral health (and not just the cosmetic benefits).Development of the teeth in the jaw (wisdom teeth) and why we are getting them pulled out.How you can help develop your jaw and teeth properly as a child.He highlights innovations or advancements in dentistry he's excited about in the near future.His opinion on the most challenging part of being a dentist. Dr. Xu's advice to those who have anxiety or fear about going to the dentist.How often you should be getting a check-up.Where you can book an appointment with Dr. Xu.Links Mentioned:Dr. David Xu on LinkedInBeddington Dental ClinicNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

In today's captivating discussion, we sit down with a true expert in the field of mental health and psychology, Rameen Kargger. Rameen is a registered psychologist with the College of Alberta Psychologists, boasting an impressive track record of over 12 years helping individuals triumph over life's myriad of challenges. He is also the Founder of Grit Psychology, a counselling agency providing a multidisciplinary approach and high-quality counselling to individuals, couples and families. In our conversation, we dive headfirst into the deep waters of mental health and uncover insightful perspectives on depression and anxiety. Discover the essence of self-awareness in mental health and gain insights into clinical depression and its root causes. Rameen also dissects relationship dynamics, proactive versus reactive mental health approaches, and the insidious nature of resentment. We also explore the various resources available for people seeking to improve their mental health, the nuances of cognitive behaviour therapy, how fitness plays into mental health, and much more! Join us for this enlightening episode as we navigate the intricate terrain of mental health and psychology, guided by the expertise and compassion of Rameen Kargger. Tune in now!Key Points From This Episode:The pivot role of psychologists in enhancing mental health.Breaking down the difference between psychologists and therapists.Hurdles an individual might encounter when consulting a psychologist.His approach to psychology and treating patients.Self-awareness and its relation to mental health.An overview of clinical depression and its external and internal causes. Balancing competing needs in a relationship.Being proactive versus reactive regarding your mental health.Learn about the biggest relationship killer: resentment.Alternatives if you are unable to afford professional assistance.How fitness and nutrition play into depression.Identifying and labelling emotions to improve your mental health.Cognitive behaviour therapy versus emotion-focused therapy.Discover the clinical definition of anxiety disorder.Combating anxiety through anxiety aids and treatments.Advice and recommendations for people seeking professional help.Hear about Grit Psychology and the amazing services it provides.Links Mentioned:Rameen Kargger on LinkedinRameen Kargger EmailGrit Psychology The College of Alberta Psychologists (CAP)Feeling GoodNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Alpinism is the art of scaling mountain summits and climbing rock walls in high-altitude environments. It involves a variety of physical and technical skills, but as today's guest demonstrates, it also requires an enormous amount of patience, camaraderie, and risk calculation, plus a whole lot of passion! Tuning in, you'll hear from Arc'teryx athlete, Jon Walsh, who is known as one of Canada's great alpine climbers. Jon has completed various first ascents around the globe including Patagonia, The Karakoram, The Bugaboos, and the highest point in the Canadian Rockies, the Emperor Face of Mount Robson. In this Down and Dirty conversation, we dive into some of his epic adventures and the obstacles he has encountered along the way. Jon offers some insight into the technicalities of alpinism, the equipment and research necessary to complete a climb like this, and what it feels like to complete a first ascent. As they say, what goes up must come down, and Jon also sheds some light on the process of descending a mountain after summiting it and shares some cautionary tales and close calls from his uniquely impressive alpine resume. For an in-depth look at what it takes to master the mountains, don't miss today's episode with alpine legend, Jon Walsh!Key Points From This Episode:Mountain sports that Jon is passionate about and where his love for climbing started.Ways that rock climbing has changed and evolved over the years.The variety of skills and gear required when climbing different rock formations.Jon's introduction to alpinism and how it differs from hiking.The “vast amount of equipment” and planning necessary for alpinism.Some of Jon's first ascents, including the North Face of Mount Alberta.Why patience forms a key part of any first ascent strategy.The story of Jon's first ascent up the Emperor Face of Mount Robson.What made the “North Twin” in the Canadian Rockies so challenging (and memorable.)Jon's favourite calorie-dense climbing foods and why he prefers lower-altitude climbs.Camaraderie over location and how you can find good-quality climbs at any grade.Insight into the process of bolting a route for sport climbing and why Jon enjoys it.Climbers that have inspired Jon throughout his journey.Close calls, epic rescues, and scary stories from his high-adrenaline career!The constant risk calculation that comes with the territory in rock climbing.Highlights from Jon's ever-evolving bucket list.Links Mentioned:Jon WalshArc'teryxJon Walsh on InstagramThe AlpinistNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

In this inspiring episode, we welcome James Moran, a dedicated husband and loving father of two who shares his remarkable transformation from a staggering 450 pounds to a healthier, happier life. Join us as we delve into James' everyday struggles, including the career that drained his energy and left him with no time for self-care or his health. Discover how James took control of his life, shedding over 200 pounds and uncovering his true calling as an advocate for mental health. In our conversation, we discuss the emotional and mental hurdles of his weight loss journey, how he pushed through his hesitation and fear of going to the gym, leveraging his guilt as a motivator for change, how he keeps inspired, and much more. Join us for an uplifting and enlightening conversation as James shares his powerful story of reclaiming his life, inspiring listeners to take charge of their health and mental wellness, and a reminder that change is possible for everyone.Key Points From This Episode:Emotional and mental challenges he faced while overweight.A typical day for James when he was at his heaviest weight.Factors that led to him living an unhealthy lifestyle.The mental block his denial and weight gain caused.Breaking the emotional habits of living an unhealthy lifestyle.Learning to walk again and leveraging his guilt.He shares the terrifying moment that made him change.Pushing through the hesitation of going to the gym.Dangerous misconceptions about supplements.His approach to setting goals and getting started.Why good mental health is essential for losing weight.Overcoming a negative and poisonous mindset.How his relationships with family and friends have changed.Recognizing his accomplishments and keeping motivatedAdvice for listeners who want to start their weight loss journey.Links Mentioned:James Moran on InstagramDripFitCrossFitNutrabolicsNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Most people are familiar with Joe Keery from his breakout role as Steve Harrington on Stranger Things, a role that has given him worldwide fame and recognition. But as Nathaniel found out working with Joe over the last six months, he is a really humble and down to Earth guy, with a great attitude towards his work, health, and enjoying life. Joe sits down for this episode to talk about his work shooting in Calgary, some of his fitness goals over the last few months, and his upcoming projects for the rest of the year. We also get to hear about his favourite spots in Calgary and his passion for food! Not content with merely acting, Joe is also a recording and touring musician, and he shares why this provides a nice contrast to his time on film sets, and how he maintains a healthy balance between these two parts of his creative life. Make sure to tune in and catch it all, with the one and only Joe Keery!Key Points From This Episode:Joe talks about his experiences in and enjoyment of life in Calgary!  Exercising and shooting in the cold, and measures to make this safe enough. How Joe and Nathaniel met and connected over normal things.Getting into shape and appropriate physicality for each role.  Joe's love of American diners, his connection to Calgary's Galaxie Diner, and a few other favourite places.A little about Joe's love of music and his own recording process for his songs.Tracing Joe's interest in acting, starting with the videos he and his sister made as kids. Reflecting on Joe's aspirations for acting and his humble attitude towards making a living through his work. Memories of the early days of shooting Stranger Things and the series getting renewed for its second season.What it's like getting recognized in public and dealing with the expectations of fans.  Joe talks about the rest of the year and his upcoming projects.  Why Joe mostly avoids using social media and self-promotion.  Joe's thoughts on different kinds of beer and some of the best bars he has visited in Calgary. Maintaining balance and the benefits of the 80-20 rule.  Links Mentioned:Joe Keery on IMDBJoe Keery on TwitterStranger ThingsInn from the ColdFargoJon Hamm Galaxie DinerNupoShokuninThe Last of UsRollings StonesLed Zeppelin Indiana JonesHouse of CardsJuno TempleSafari MeatsLoose Moose TheatreMissy'sNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Today is an exciting episode as we try something a little different, with guest host Tyler Morgan. Tyler, a dear friend of Nathaniel, will be taking over the microphone to interview your favourite host, Nathaniel Ernst. You won't want to miss this opportunity to delve into Nathaniel's past and discover what ignited his passion for fitness. Tyler and Nathaniel discuss his professional journey, including the many jobs he worked along the way, and how he ultimately found his true calling in the fitness industry. Hear about how working on the rigs impacted him physically and mentally, why he chose not to pursue bodybuilding, his reasons for starting NATEFIT, what he has planned for the future, and much more. Tune in to this captivating conversation and learn more about your favourite host Nathaniel Ernst!Key Points From This Episode:We start by learning about Nathaniel's fitness background.Why he was unable to train in the school gym until high school.Find out about Nathaniel's professional career journey and what motivated him to pursue it.What separates Nathaniel from other professionals in the industry.He shares some advice for graduates who want to work in the fitness industry.How Nathaniel began working on the rigs, and what the work involved.He tells us how he was able to maintain his health and fitness while working on the rigs.The motivation behind starting NATEFIT and his overall goals.Hear about the many lessons he learned early in his career.Nathaniel tells us about his biggest success story while running his own business.What Nathaniel has planned for himself and his company.Discover how to become healthy and fit on a budget.Links Mentioned:Nathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on InstagramMuscle & Fitness University of LethbridgeAlberta Kinesiology AssociationMount Royal UniversityWorld Health Calgary on LinkedInAscension FitnessGoodLife FitnessJoel Goullet on LinkedInTyler Morgan on LinkedIn

Today we have the privilege of speaking to Chris Cederstrand, a man who has overcome incredible odds to become a true champion of the human spirit. A former aspiring hockey player, Chris's life was forever altered when he lost his leg in a devastating construction accident. But rather than giving into despair, he chose to forge a new path; one of inspiration and hope. As North America's first above-the-knee amputee firefighter, Chris has shown that true bravery is not the absence of fear but the willingness to face it head-on. Through his work with the Cederstrand Foundation, Chris has helped to empower countless individuals to overcome adversity and reach their full potential. In our conversation, he shares how he lost his hockey career due to concussions, the impact post-concussion syndrome had on his physical and mental health, and details about the accident that changed his life forever. Chris also tells us about how his approach to life changed, how his original prosthetic limb initially limited him, his struggle with medication, and the impactful role that sports played in his recovery. Hear about how he fulfilled a childhood dream despite his amputation, the biggest barrier to getting a prosthetic, the other people he drew inspiration from, the importance of mindset, and a takeaway message he has for listeners. Tune in to hear why the only limits in life are the ones you place on yourself with inspiration, Chris Cederstrand!Key Points From This Episode:Background about Chris, his life growing up, and his hockey career.Details about the traumatic construction accident that changed his life.The moment he realized that his life had been dramatically altered.He takes us through his recovery and how he was able to cope with his new reality.How he was able to remain hopeful despite the negativity around him.The challenges that amputees face finding the correct prosthetic limb.Find out how he met his current prosthetist and why it was a game-changer.Learn about the issues associated with medication as an amputee.Chris explains the type of pain he felt after the accident and phantom limb syndrome.He tells us about the alternative therapies and treatments he tried.Discover how he was able to finance and fund his various prosthetics.Hear about his sledge hockey experience and playing for the national team.What approach he used to develop his positive and relentless mindset.We learn about the Cederstrand Foundation and how they are helping people with disabilities.Links Mentioned:Chris Cederstrand Chris Cederstrand on InstagramChris Cederstrand on LinkedInChris Cederstrand on FacebookKidSport CalgaryCederstrand FoundationNational Hockey League Red Deer RebelsTyler McGregorBilly BridgesC.T. FletcherNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Welcome back to the show and today we are doing something a little bit special! Corey Kristianson sits down with Nathaniel to go through a bunch of questions and answers about the basics of his workout and nutrition plans. This is the perfect opportunity to explore all the fundamental aspects that Nathaniel utilizes, and underline the most important details of this kind of coaching. The conversation covers common questions about getting lean while building muscle, balancing different constraints, diet and caloric intake, tracking, and much more. Nathaniel also spends some time talking about the dangers of muscle and tissue compensation, and the different routes we can take toward building more muscle in our bodies. One of the biggest general ideas here is to find the methods that work for you and stick to them; too much switching is never a good thing! So to hear it all in this great episode with Nathaniel and Corey, tune in today.Key Points From This Episode:Thoughts on the early stages of a health and fitness journey. Our bodies' need for daily movement and how we adapt to our activities. The mobility prerequisites for something more intense like weight training. Nathaniel's strategy of building movement patterns through frequency with beginners.Measurements and progress; easy steps to healthy motivation.  Looking at nutrition and caloric surplus and why being more lean is not always preferable.Assessing and directing clients' goals; Nathaniel talks about early steps with common questions. Nathaniel's advice about supplements and why he prioritizes protein. Exploring the effects of temperature on athletic performance and muscle recovery. How Nathaniel talks to his clients about the interconnectedness of muscle and avoiding compensation.  Maintaining muscle mass and energy while entering a caloric deficit.  Exploring the feeling and effects of lifting heavier weights as opposed to higher rep numbers.    Employing the right amount of caution and differentiating between stretching and mobility. Connecting with the body and learning about control.  The basics about controlled articular rotations and why they are so fundamental. Mechanisms for building muscles; mechanical tension, metabolic stress, and muscle damage.Studies and opinions on post-workout nutrition consumption.  Links Mentioned:MyFitnessPalHuberman Lab‘Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm'‘Stanford researchers' cooling glove ‘better than steroids' - and helps solve physiological mystery, too'Nathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Are you looking for ways to measurably reverse your biological clock, so you can look, feel, and perform at your best now and into the future? Well, today's guest, Lisa Krzyzewski is on the very same mission with her new company, Aeon Future Health. A first of its kind in Canada, Aeon specializes in longevity and health optimization by using advanced technology, pharmaceuticals, and hormone replacement therapy. Lisa tells us of her background and what led her to found Aeon, her struggles with chronic migraines and her journey of finding a solution, how a change in diet has significantly decreased her asthma attacks, and the various treatments she's used for pain.  As we dig deeper into Aeon, we gain insight into the treatments and technologies that they use, how they help clients with hormonal and lifestyle discrepancies, why the CAROL bike and the ARX machine are incredible innovations for the health industry, and the difference between concentric contractions and eccentric motions. We end by discussing the importance of adequate rest and recovery, NuCalm and other recovery tools that Aeon use, the emerging space of red light therapy, and the ins and outs of vitamin IV bags and NAD treatments. Key Points From This Episode:We are thrilled to be joined by the Founder of Aeon Future Health, Lisa Krzyzewski.Lisa's background and how she ended up founding Aeon Future Health. Her battle with chronic migraines and how she's gone about overcoming it. How her new diet has helped tame her other ailments such as asthma.The treatments she's used for pain, and the correlation between pain and aerobic exercise.  Exploring the treatments and technologies that are available at Aeon. How Aeon helps its clients deal with hormonal imbalances and lifestyle issues (poor sleep, poor diet, etc.). The wonders of CAROL: an AI-based bike. Adaptive resistance training and the ARX machine. Concentric contractions versus eccentric motions. The importance of recovery and the recovery tools used by Aeon, including NuCalm. Lisa explains the emerging space of red light therapy. The ins and outs of vitamin IV bags and NAD treatments. Links Mentioned:Lisa Krzyzewski on LinkedInLisa Krzyzewski on TwitterLisa Krzyzewski on Instagram Aeon Future Health Aeon Future Health on InstagramAeon Future Health on FacebookDr. Rhonda Patrick on LinkedIn Sauna | Found My Fitness Centre for Sleep CAROL Bike NuCalm Muse Hyperice (NormaTec) LifespanNathaniel ErnstNathaniel Ernst on LinkedInNATEFIT NATEFIT Calgary Exposed 5KNATEFIT on FacebookNATEFIT on Instagram

In Canada, the need for adequate housing almost doubles with each passing year. And especially after COVID, this trend is likely to continue for the foreseeable future. But there are some non-cape-wearing heroes who are looking to provide care and support to families who are in need. Joining us today is Nathaniel Miller, the Director of Programmes at Inn from the Cold, a Calgary-based charity that helps desperate families regain their independence through adequate and affordable housing. We learn about Nathaniel's role in the company and what the organization does, and then we take a look at the incredible impact that the charity has had on its community. You'll learn why dignity, kindness, and compassion are core values for Nathaniel and his team, how they end up providing parental advice, why the housing crisis is more nuanced than what appears at first glance, and the stigmas we need to let go of about people who are facing a housing crisis. Then, we take a closer look at the programmes Inn from the Cold offers, their financial breakdown and how they distribute funds, the magnitude of their influence in numbers, and what they do when they reach capacity at their facilities. Inn from the Cold's every endeavour is to provide hope when all else seems lost and you'll learn how you can get involved in their cause. They will again be our main charity recipient at the upcoming NATEFIT Calgary Exposed 5K race. Be sure to tune in for more details! Key Points From This Episode:Introducing today's guest, the Director of Programmes at Inn from the Cold, Nathaniel Miller. Our host explains the relationship between Inn from the Cold and NATEFIT.Nathaniel's role at Inn from the Cold, and what the organization does. What Inn from the Cold does to help families gain their independence back.  The far-reaching and long-lasting impact that the charity has in its community.Why it's important for them to treat those in their care with dignity, kindness, and compassion.How Inn from the Cold team members go about their work, and what they prioritize. Whether their work can also be seen as parental coaching and/or guidance.Debunking certain stigmas and misconceptions about those who are facing a housing crisis.What Inn from the Cold, as an emergency shelter, provides to people in need. A closer look at some of the programmes they offer.Sponsorships, partnerships, and the financial structuring of Inn from the Cold. What their capacity is and what they do when they reach their limit.How you can get involved and support Inn from the Cold. Building excitement for the upcoming NATEFIT Calgary Exposed 5K race. Links Mentioned:Nathaniel Miller on LinkedInNathaniel Miller on TwitterInn from the Cold Calgary Homeless FoundationHomeSpace Dr. Michael Ungar Dr. Gabor Maté Trellis Society ZeffyNathaniel ErnstNathaniel Ernst on LinkedInNATEFIT NATEFIT Calgary Exposed 5KNATEFIT on FacebookNATEFIT on Instagram

Are you a thrill-seeker, trail runner enthusiast, or lover of mountain hiking? Our guest today is a mountain athlete/ trail runner who specializes in ultra sports, or ultramarathons, which is any race longer than the standard 42km/ 26-mile race. We welcome Adam Campbell, whose passion lies in exploring the Alpine, whether it's running, skiing, or climbing. He is a former professional triathlete, narrowly missing the Olympics, who now spends his time in the mountains with multiple podiums and many prestigious ultra races, and breaking Guinness World Records. In our interview today, Adam shares where his interest in different sports originated and how he switched from a triathlete to a mountain athlete. He talks about his first 100-miler race, how he prepares, and the different effects elevation has on his training and races. We then hear about his grisly climbing accident that left him with broken bones and other injuries. He shares with us his journey, both physical and mental, as he trained and ran his first race post-injury, and what it was like to accept his new physical capacity. To hear more about his amazing journey, don't miss out on this episode of the Down and Dirty, Integrating Health & Fitness with Nate Ernst podcast. Tune in now!Key Points From This Episode:An introduction to guest Adam Campbell and what sparked his interest in mountain sports.What it was like being thrown into a high-performance environment and training with some of the best.Why and how he switched from being a triathlete to being a mountain athlete/ ultra runner. He tells us about his first 100-miler race.How he prepares for his ultra races.He talks about the effects of elevation on his body and on his preparations.How many 100-milers he's done altogether.He shares details about his trail running/ climbing accident. We talk about his recovery journey and how he became physically competent again.He shares the vulnerable aspect of recovering from a traumatic accident.What he did after losing his go-to stress-related coping strategy.The two paths presented after a major life-altering event. How he ended up in Calgary after his injury.His first race post-injury and how he got himself there.What it was like for Adam to accept his new physical capacity.We talk about all of Adam's various achievements.He talks about his three Guinness World Records.Are you willing to accept the risk? We talk preparation, gear, and [weather] conditions.Links Mentioned:Adam Campbell on InstagramAdam Campbell on TwitterMuddy SocksinReachArc'teryxNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

With the advent of social media and the rise of access to information, an increasing number of people are incorporating aesthetic injections like Botox and fillers into their anti-aging routine. While public perception of these types of procedures has started to shift, there are still plenty of misconceptions when it comes to what exactly these practices entail. Especially when we're typically bombarded with images of people who have had extreme procedures done, rather than more subtle modifications. Joining us today to shed some much-needed light on this topic is Alana Vollrath, a medical aesthetic injectionist with ten years of experience as a nurse, and owner of The Aesthetic Room YYC. We hear from Alana about how she made the transition from nursing to medical aesthetics, and why having a comprehensive knowledge of anatomy is so important in this field. She goes on to provide a detailed overview of the types of treatments she offers, including Botox and dermal fillers, (and the risks involved) before describing the significant psychological and physical benefits that clients experience after these procedures. We also discuss the medical applications of Botox, how to dissolve dermal fillers and how to find the right practitioner for you. If you're curious about these types of procedures but are unsure of where to begin, then be sure to tune in for this informative conversation!Key Points From This Episode:Introducing today's guest, Alana Vollrath, owner of The Aesthetic Room YYC.An overview of the services offered at The Aesthetic Room YYC.Alana's experience as a nurse and how she became a medical aesthetic injectionist.A rundown of the types of injectables that Alana uses.How Botox works and why it's so effective on wrinkles.Examples of the various medical applications for Botox.Why dosing, education, and experience are so important when you inject Botox.How dermal fillers address the volume loss we experience as we age.The art of doing lip fillers and why an assessment prior to the procedure is essential.Why Botox and dermal fillers require repeat appointments and follow-ups.How dermal fillers can be dissolved if you aren't happy with the results.The risks that accompany Botox treatments.Why Alana sometimes needs to turn away clients due to safety concerns.The positive effects of feeling good about how you look.The importance of finding a qualified and experienced professional for aesthetic injections.How clinics, doctors, nurses, and dentists become certified.The continual education required to stay up to date as a practitioner.Some of the vitamin injections that Alana offers at her clinic.Links Mentioned:The Aesthetic Room YYCThe Aesthetic Room YYC on InstagramAlana Vollrath on LinkedInNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Because of the large proportion of time we spend sitting, our lack of understanding of what our core really is, and advice that many doctors give to rest for unnecessarily long periods, we are losing our ability to move our bodies optimally. In today's episode, Dr. Chelsey Fricker, a chiropractor operating from Optimum Wellness in Toronto, joins us to share her approach to treating her patients, which involves teaching them the art of movement! You'll also learn about some of the most common causes of the injuries that Chelsey sees in her practice, symptoms that require immediate attention, analogies that she provides to her patients to get them to do their homework, why we should all be visiting a chiropractor once a month, and lots more! Key Points From This Episode:Chelsey shares what led her to become a chiropractor.Differences between the American and Canadian chiropractic teachings.An overview of Chelsey's university experience.Why Chelsey chose to return to Canada after studying in the US.Failure rates of the Canadian chiropractic board exams. Chelsey's first job as a licensed chiropractor and how her career evolved from there.How often Chelsey recommends everyone visits a chiropractor.Examples of neurologic symptoms and why they require immediate attention.Actions that commonly cause injuries.Why your body reacts differently to an injury in your back and an injury in your extremities.The process that Chelsey goes through when treating a patient. An analogy that explains how scar tissue affects our bodies.Why rest isn't always the answer. Understanding the difference between core muscles and abdominal muscles. Why most disc herniations occur in L4, L5, and S1.Chelsey's approach to getting her patients to adhere to the homework she gives them. Words of reassurance for anyone struggling with pain.Why surgery should always be your last resort.Links Mentioned:Optimum WellnessDr. Chelsey FrickerNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

A collaborative approach to physiotherapy, or patient care, not only gives the patient a much better plan of care and outcome, but is mutually beneficial for the communication and referral network between the therapist, doctor, and other health practitioners involved in the rehab journey. Our guest on the Down and Dirty podcast today is Cody Gramlich, clinic director, and physiotherapist at Peak Health & Performance, Elbow location. Join the conversation today as we hear from Cody about what piqued his interest in physiotherapy and his journey from being a kinesiologist to becoming a physiotherapist at Peak Health & Performance. He dives into his beliefs and approach to patient care, how they structure and facilitate patient-centered care at Peak Health, and the importance of educating your clients throughout their treatment journey. Our discussion also leads to the multifactorial sensation of pain, common shoulder injuries, and how to prevent and rehab them. For all this, and much more, tune in now! Key Points From This Episode:We start off with Cody's background and how he got into physiotherapy.Where he went to physiotherapy school.What piqued Cody's interest in the field of physiotherapy before getting into it.What drew Cody to Calgary after physio school.The process he followed to get a job after school.What interests Cody the most about physiotherapy.His transition from Caleo Health to Peak Health & Performance.Cody dives into his beliefs and approach to physiotherapy.He shares their Plan of Care at Peak.We discuss the importance of a timeline for patients as they go through treatment.Why it's important to educate clients on their treatment plan.We talk about the importance of follow-up and accountability of both patient and practitioner.Cody tells listeners about the Graduation Board at their clinic.He talks about the more modern approach to physiotherapy.We discuss the mental aspect of rehab and physiotherapy.We dive into a discussion about shoulder injuries and the rehab associated with them.Cody explains the muscles of the rotator cuff and what they do.His theory on why most shoulder injuries involve the supraspinatus and the subscapularis.How do you prevent shoulder injuries; what you can do on a daily basis. Why teaching patients how to do CARs can be helpful in the preventative treatment of joint injuries.We talk about overdeveloped chests and recommendations.The benefits of patient care collaboration and having a referral network.Links Mentioned:Cody GramlichPeak Health & PerformanceCaleo HealthNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Obesity and its associated health problems are a major concern around the world. The mix of convenience and busy lifestyles often lead people down an unhealthy lifestyle path, often to weight gain and the onset of obesity. Although exercise and diet can help with obesity, a more holistic approach incorporating mental health and lifestyle is needed to lose weight. In this episode, we speak to Dr. Jordan Vollrath, a family physician, Chief Marketing Officer of Cherry Health, and the Medical Director at The Aesthetic Room YYC. In our conversation, we talk about Dr. Vollrath's role at the Alberta Obesity Centre, the different ways to treat obesity, and some strategies to help you with your weight loss journey. We start by learning more about his work and how mental health contributes to obesity. We then delve into the topic as Dr. Vollrath explains the clinic's approach to treating obesity, food as a coping mechanism, the role of medications in treating obesity, and the concept of mindful eating. We also discuss the various surgical interventions available, the differences between intense and non-intensive exercise, how much you should be eating in a day, what foods should be avoided, why tracking calories is vital, and much more. Tune in to hear how you can begin your weight loss journey and why a multidisciplinary approach works, with Dr. Jordan Vollrath!Key Points From This Episode:We learn about the work Dr. Vollrath does at the Alberta Obesity Centre.How the practice is structured, and how the intake process works.What aspects of mental health can contribute to obesity.His approach to treating a patient who uses food as a coping mechanism.He explains the role of medications in treating obesity and weight gain.Learn about an exciting new treatment: the Ozempic injection. We learn what binge eating is and how to treat the disorder.Whether people tend to pair binge eating with other behaviours.What mindful eating is and why it is essential for caloric balance.We discuss the different approaches to weight loss intervention.Nathaniel outlines his approach and how it differs from Dr. Vollrath's methods.How exercising can jump-start a healthy lifestyle.Why it is important to monitor your calorie intake.Hear about some helpful resources to track your calorie intake.We unpack what the appropriate food portion size is.Find out why processed food should be avoided.How often obesity is associated with a medical condition compared to lifestyle.When Dr. Vollrath would suggest using medication to achieve weight loss.The moments when he would suggest a surgical intervention for weight loss.An outline of the different surgical interventions available. What the biggest barrier is for people wanting to lose weight.The difference between basal and resting metabolic rates.We highlight the main takeaways concerning weight loss. Links Mentioned:Dr. Jordan Vollrath on LinkedInCherry HealthThe Aesthetic Room YYCAlberta Obesity CentreMyFitnessPalWeightWatchersNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Have you ever convinced yourself that you would ‘love to start running but don't know how'? While this may be true, most people just admittedly don't want to build discipline, practice patience, and work through potential boredom. Charles Miron, an endurance athlete and coach, uses his experience and expertise to break down the different components of running, why it is so important to use proper techniques, and how to use them to improve. You don't have to hit the ground running! In fact, Charles explains that the first step on your running journey is actually walking. Everyone may have different running goals, but the steps you take end up being one and the same. Whether you're just a beginner or a long-time runner, this episode is filled with valuable information you don't want to miss!Key Points From This Episode:How beginners can get into running. Why you need to determine your running goals.Charles' beginners running program: always start with walking!The difference between walking and running.Three reasons people don't like running.How to manage running boredom.The three main tracking metrics Charles uses in his coaching program.Anaerobic versus aerobic systems.The importance of patience.The components of running.How to use your elbows to keep your running beat.The correlation between breathing and running.Why nose breathing is important.Two inescapable running forces: gravity and the road ahead of you. The mechanics of your feet and shoes.What heart-rate zones are, and why they are important.Links Mentioned:Solo Sport SystemsEpisode 3: It's All Mental with Charles MironNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Please note, this episode covers topics regarding miscarriage that some listeners may find upsetting. Becoming a parent is one of the most exciting times of a person's life; however, the journey is not the same for everyone and is full of unexpected twists and turns. In this episode, we speak to Dr. Alisha Rai, a Family Physician with a keen interest in women's health and preventative medicine. She is also the co-founder of Hope for Cerebral Palsy, an organization dedicated to providing resources for early intervention therapy sessions for children with cerebral palsy. In our raw and emotional conversation, Dr. Rai shares her journey to motherhood and raising a child with special needs. We discuss the miscarriages, embryo adoption, and birth trauma. We also talk about the emotional and psychological toll it had on her and her husband, how they overcame it, how the overall experience changed their perspectives, and what motivated them to start Hope for Cerebral Palsy. We also learn about the work other organizations are doing, the amazing progress her son is making, and what listeners can do to help. Tune in to hear a story of hope as Dr. Rai opens up and makes herself vulnerable to help other parents going through something similar in this very raw and honest conversation.Key Points From This Episode:Background about Dr. Rai, her professional career, and immigrating to Canada.She takes us through her journey of becoming a mother. Dr. Rai shares how it felt to miscarry at eight weeks.Hear about the various steps and advice she tried to fall pregnant.The role age plays in fertility as an older woman.Whether there was a pregnancy that she struggled with more than others.Find out why adoption was not an option for Dr. Rai and her husband.How she found out about embryo adoption.What to consider when deciding on the embryo adoption route.Why being unrelated to her child on a genetic level does not matter.Dr. Rai explains the processes of receiving a donated embryo.Learn whether the timing of a women's cycle and embryo transfer matter.Outline of the psychological and mental side effects of hormone treatment.Find out if there was any hesitation to tell family and friends about the pregnancy.The support family and friends provided throughout the process.What happened toward the end of Dr. Rai's pregnancy.How she felt after giving birth and the complications that followed.When she started noticing that her son was not like other babies.The moment she found out about the SMILE Therapy clinic.What they appreciated the most about the SMILE Therapy clinic: positivity.An overview of the amazing work SMILE Therapy does.Dr. Rai explains what cerebral palsy is and how it affects children. An update on the incredible progress that their son is making. Discover how you can help Hope for Cerebral Palsy.Links Mentioned:Dr. Alisha Rai on LinkedInHope for Cerebral PalsyHope for Cerebral Palsy on InstagramHope for Cerebral Palsy on FacebookSMILE TherapyNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Ultrarunning is an endurance sport that pushes both mind and body to the limit! Joining us today to tell us how it's possible to successfully navigate 100 miles of treacherous terrain, is Dentist and Ultramarathon Runner, Arden Young. After winning her first ultramarathon in 2016, Arden has never looked back, even going as far as taking a break from her 12 years in dentistry to focus on her ambitions as a runner. Our guest explains how running can be the best stress-reliever and how racing events help goers to form connections and build relationships. She then goes on to shed some light on all her races from the past year with a focus on the Sinister 7, while detailing the physical and mental preparation required before each race, how COVID impacted the racing community, and how road and trail races differ from each other. Arden's cooling techniques for running in intense heat lead us to an interesting discussion on other cooling methods, and we learn how she fuels herself while on the trail. We talk about her favourite distances to run, why she can't sleep the night before a race, why having a team is vital in this so-called solo sport, and how she goes about pacing herself during a race. At the end of the day, ultrarunning is all about staying mentally and physically fit, and Arden shares a Spotify playlist that, if you wish to take up running yourself, should make those many hours on the trail a lot more bearable. Key Points From This Episode:A warm introduction to today's guest, Ultrarunner and Dentist, Arden Young.When and how Arden first got into running. Running as a stress reliever. Unplanned first marathons and the joys of trail running. What motivated Arden to start racing. Why race days are magical. How a race win cemented her commitment to the sport.Arden describes the race test and how it helps foster community and relationships. Her running journey after completing her first race test.  How she ended up at the Sinister 7 Ultra; double the distance of her previous longest race. Nate's support of Arden that ended in a puking session. The mental resilience that our guest has built up over time. Walking through a year of Arden's races. How long it takes to recover from an ultramarathon, both mentally and physically.The impact COVID has had on racing.How road running differs from trail running regarding how they affect the body.Exploring various cooling methods, and how Arden adapts to running in intense heat.The amount of water she drinks during a 100-mile race and how she carries it. How she can tell during a race that her body needs fuel, electrolytes, and water. Whether she prefers to refuel with liquids, solids, or both. The particular foods she enjoys eating during a race, and why.Using the bathroom during a race. Links Mentioned:Arden Young on TwitterArden Young on InstagramArden Young on LinkedInTransRockies Race SeriesLisa Heidt on InstagramSalomon TVNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Traditionally, climbing attracts individuals outside of the mainstream. This has contributed, at least in part, to the sport being defined by a uniquely supportive culture, distinguishing it from many other competitive individual-performance sports. The recent inclusion of climbing in the Olympics, however, has signalled a pivotal shift into the mainstream, attracting not only new athletes but also large corporate sponsorships. Today, we are joined by Dallas Mix, Head Coach for the Calgary Climbing Centre Performance Team and Technical Coach for Team Canada, to talk about the culture of climbing and how to maintain its character as the sport moves into the mainstream. Our conversation covers a range of topics, from the various disciplines within climbing to Dallas' coaching methods and how he trains younger athletes to be more resilient. Dallas unpacks the strength and mobility needed to excel at climbing and why he is passionate about fostering positive relationships between teammates. We also discuss the mental demands of the sport and how Dallas helps younger athletes prepare for high-pressure events. Climbing requires intensity and focus, but it also teaches you how to reckon with failure, again and again. Today's episode is bursting with information, so make sure you tune in to learn all about the beauty of climbing and the lessons Dallas has uncovered as a coach!Key Points From This Episode:Understanding the distinctions between indoor and outdoor climbing.A breakdown of how indoor and outdoor climbing is incorporated into the Olympics.The differences between lead climbing and rope climbing.A look at the equipment involved in climbing.The primary demands for strength and mobility training in climbing.Dallas' approach to training different age groups, including children.How Dallas uses isometric contractions when training his athletes.The risk of athletes developing eating disorders in weight strength sports.What Dallas does to ensure his athletes are healthy.Tools Dallas uses to test different metrics of strength and velocity in his athletes.The culture of climbing and how to protect it as the sport becomes more popular.How competition can affect relationships between teammates.Fostering the radical idea that the better your teammate is, the better you'll be.The “ape index,” how it's measured, and how it affects you as a climber.How Dallas improves joint mobility in climbers.Some of the awkward physical positions that climbing puts you in.How mobility training can prevent injury and the difference between flexibility and mobility.Concentric and eccentric contractions and how to use these forces in training and rehab.The critical role of core strength in connecting your upper and lower body.Understanding the quasistatic nature of climbing.Why engineers and people with ADHD seem to be drawn to climbing.Examples of how you can learn to regulate your nervous system in high-stress situations.How Dallas helps his athletes build resilience.The lessons that climbing can teach you about life.Links Mentioned:Calgary Climbing CenterDallas Mix on InstagramHuberman Lab PodcastNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Anyone who has ever struggled with chronic pain or repeat injuries knows the frustration and defeatism that can accompany it. And while multiple failed attempts at recovery can make you feel like giving up, it's important to remember that even if you manage to follow your physio's instructions to the letter, there could be underlying factors contributing to your injuries in unexpected ways. This is why finding the right practitioner is crucial to an effective and lasting recovery. During his teenage years our guest, Joel Goullet, experienced recurring pelvic injuries, and it was only after visiting an osteotherapist that he was able to identify and address the root cause of his issues. This experience played a key role in his decision to become an osteopathic manual therapist and has shaped his own approach to patient care in profound ways. In our conversation, we discuss Joel's approach to rehabbing injuries, patient care, and how to help your patients with rehab adherence, especially when they fall off the wagon. We also discuss how to advocate for yourself as a patient, and reflect on how to determine whether a practitioner has your best interests in mind. To learn more about rehab, recovery, and finding the right practitioner for you, make sure you tune in today!Key Points From This Episode:Get to know Joel Goullet and how he became an osteopathic manual therapist.A breakdown of Aussie rules football and Joel's enthusiasm for the sport.The stress fractures that Joel developed in his pelvis as a teenager.How an osteotherapist helped him find the root cause of his recurring injuries.An overview of female triad syndrome and relative energy deficiency in sport.How to determine what your clients need on a case-by-case basis.How Joel's injuries influenced his career trajectory.Joel's transition from Australia to Canada.How the Australian system supports students in paying off debt.The benefits of working with different demographics.The diversity of Joel's clinic and the benefits of working in a collaborative environment.Unpacking the approach of an osteopathic manual therapist.Joel's philosophy around maintenance and preventative care.Why Joel believes practitioners should empower their patients to help themselves.The financial barriers to receiving care.How to construct a plan your patients can afford.How to tailor your rehab plan for your patient's lifestyle.How practitioners can help patients feel supported when they deviate from their rehab adherence.Why regular check-ins during the first week are so beneficial for client adherence.An overview of the term alignment and when it's relevant for treatment.Why movement is so important for good posture.Understanding whether your posture is contributing to pain or injury.The sport and activities that Joel takes part in now and how they help with his practice.The importance of exploring different types of exercise activities.Some of the most common injuries that Joel sees in runners.Links Mentioned:Joel Goullet on LinkedInNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Have you ever considered taking part in an endurance event? How about climbing to the peak of a mountain? For most people, finishing an endurance event is a momentous accomplishment, but for today's guest, it was just the beginning. Today, we speak to Dr. Jason Ahlan to learn about what it takes to climb and summit some of the highest peaks in the world and the events of the Mount Everest earthquake. Dr. Ahlan is a Doctor of Naturopathic Medicine, co-founder of Paradigm Health Group, and a member of the American Association of Orthopaedic Medicine. Besides being respected within the medical community, he is also an accomplished endurance athlete, having competed in various trail running, Ironman, and other mountain sports. In this episode, we find out about his love for mountaineering and his journey to climbing some of the highest mountain peaks in the world across four continents. He explains the preparation needed, what people should consider when taking on the challenge, and what mountain he found the most challenging. He also shares his experience of the 2015 Nepal earthquake, the events that took place after, and how he and his wife managed to get safely back home. For this and much more tune in for this fascinating and inspiring conversation with Dr. Jason Ahlan!Key Points From This Episode:We find out how Dr. Ahlan began his athletic journey.The natural transition for endurance athletes.How endurance events have changed over time.What his mountaineering goals were when he started.Whether or not a guide is needed to climb Kilimanjaro.Other mountains he climbed leading up to Mount Everest.Dr. Ahlan shares which mountain he found the most challenging.Some of the common challenges faced when climbing a mountain.Different aspects that need to be taken into account regarding food.What motivated him to climb Mount Everest. The preparation needed to climb Mount Everest.How long he had been in Nepal before the earthquake happened.Dr. Ahlan details the process of climbing Mount Everest.The elevation of the Mount Everest base camp.How long it took to climb from Kathmandu to Mount Everest base camp.Learn how long he had to acclimatize at base camp.The amount of time it took to climb Lobuche. Discover how expedition leaders deal with the high volume of people.The dangers and challenges of navigating through the ice fall.Hear the events of the earthquake and its aftermath.He details how they planned to get off the mountain.Why rescue by helicopter was a controversial idea. The condition of the base camp after the earthquake.We hear about their experience of the long journey back home.The hesitation to climb another mountain after Mount Everest.Links Mentioned:Dr. Jason Ahlan on LinkedInDr. Jason Ahlan on Twitter Dr. Jason Ahlan on InstagramParadigm Health GroupAmerican Association of Orthopaedic MedicineAftershockInto Thin AirNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Agriculture is a necessary sector but the conventional methods of farming focus on higher crop yield at the cost of soil health. This leads to vegetables with poor nutritional value, a high environmental impact, and higher costs of production. But what is the alternative? As you'll discover in today's episode, regenerative farming is growing in popularity and is seen as the solution to feeding the world while minimizing impacts on the environment. Here to help us unpack the topic of regenerative farming is Rod Olson, a passionate farmer and regenerative agriculture specialist at YYC Growers. Rod aims to build a system of food production that prioritizes the task of production by increasing access to local, ethical farmers all year round. In our conversation, we discuss what regenerative agriculture is, how it differs from conventional farming practices, and why you should care about it. We also delve into the importance of soil health, the role of fungus in creating healthy crops, the benefits of regenerative farming, the biggest challenges facing regenerative farmers, and much more! Tune in to discover the power of conscious agriculture as we get down and dirty about the importance of soil, nutrition, and how regenerative farming will change the world with today's guest, Rod Olson!Key Points From This Episode:Rod explains how regenerative agriculture is different from conventional agriculture.An outline of the practices and the processes of regenerative agriculture.Whether or not regenerative farming uses fertilizers, herbicides, or pesticides.Measuring the wavelength of a vegetable and what it indicates.The vital role that soil plays in determining the nutritional value of natural produce.A discussion about how people have become disconnected from food.We take a deep dive into what healthy soil is and why it's the foundation of nutrition.Find out what healthy soil looks and feels like.Discover what an active fungal network is and how it makes healthy soil.Learn about the symbiotic relationship between plants and fungi.How conventional agriculture damages fungal networks in the soil.Why maintaining the ecosystem is good for framing.Where to find vegetables grown on regenerative farms.Some of the amazing work that YYC Growers does.Whether hydroponics or vertical farming methods impact the nutritional value of vegetables.Rod explains how to end the cycle of damaging farming practices.What monoculture is and whether or not it fits into regenerative farming. The difference in cost between YYC Growers and grocery stores.Major incentives for conventional farmers to switch to regenerative farming!Links Mentioned:Rod Olson on LinkedInYYC Growers and DistributorsLeaf & Lyre Urban FarmsPepsiCommunity Natural FoodsGraeme Sait on LinkedInFishburn RanchThe EdenRural Routes to Climate SolutionsKiss the GroundNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Do you ever feel like your outer self, aka your physical body, does not align with what is going on inside? After an eye-opening and tear-jerking hiking experience, Jacqueline Civitarese felt inspired to turn her life around. It was time for her to not let her physical body dictate her choices and determine her limitations. Jacqueline discusses how focusing on creating (and potentially recalibrating) healthy and sustainable habits went hand in hand with creating attainable, achievable, and realistic goals. You will learn about using journalling to reframe your mindset, empower you to feel gratitude, and be a safe space for internal processing. Plus, you will hear about the body scan: why it is scary but necessary. It is time to throw away the idea that you need to look at the numbers on a scale and start implementing looking at percentages and inches!Key Points From This Episode:Jacqueline's inspiration and motivation to start improving her health.What changes Jacqueline felt were necessary for starting her health journey.Jacqueline's experience seeing a life coach.When Jacqueline started her physical training.How Jacqueline and Nate met and began their working relationship.The body scan: why it is scary but necessary.Throw away your scale!The physical and mental changes Jacqueline has seen on her journey.How did Jacqueline set her goals (and did she accomplish them?).Jacqueline's relationship with journaling.Why Jacqueline wakes up at 5 am.Nate's relationship with morning ice baths.Why Jacqueline gave up fast-food and fried food.How to create a successful routine.Lessons and advice Jacqueline shares as inspiration. The power of vulnerability. Tweetables:“The full-body scan has been pivotal in my success.” — @JacquelineAnnPR [0:10:55]“My physical body is a lot lighter in numbers and inches. But, all the weight that was invisibly on my shoulders is now also gone.” — @JacquelineAnnPR [0:18:28]“Your goals have to be attainable, they have to be achievable, they have to be realistic, and they have to be time sensitive.” — @JacquelineAnnPR [0:20:10]“You want to set yourself up for success to be the best possible version you can be in your current environment.” — @JacquelineAnnPR [0:23:38]Links Mentioned:Jacqueline Civitarese on LinkedInJacqueline Civitarese on TwitterJacqueline Civitarese EmailDream FitnessThe 5AM ClubNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

Do you suffer from acne and scarring as an adult? Are you looking for ways to reduce aging? Then this episode is for you! Today, we speak to Dr. Jen Haley about everything you need to keep your skin healthy and take better care of it. Dr. Jen Haley is a board-certified dermatologist who has been practicing since 2004 and also works as a consultant on various innovative projects for multiple Global Fortune 500 companies. She has a passion for delivering compassionate patient care while integrating health,  , fitness, nutrition, and environmental well-being into her dermatology work. In this episode, Dr. Haley tells us about her approach to caring for the skin and the difference lifestyle changes can make. We also discuss various skin treatments and medications, the role of supplements, and how diet can help reduce skin-related problems. She also explains the basics of various skin problems such as acne and dry skin, the best approach for treating them, the dangers of too much sunlight, and much more. Tune in to discover how you can improve the health of your skin from the inside out with Dr. Jen Haley!Key Points From This Episode:Reasons why Dr. Haley thinks skin is essential for a person's self-esteem.The role of behavior and lifestyle in determining your health.How your skin tells a story about who you are and what you have been through.Find out how Dr. Haley wants to reframe the narrative of beauty standards.Dr. Haley explains what the skin is and how to take better care of it.Learn how diet and lifestyle are a reflection of what is happening inside your body.She shares the basic steps for treating acne and what supplements to take.Why people choose to treat acne in childhood.We learn what Accutane is and whether it is dangerous to take.Whether Accutane causes permanent changes to oil glands in the skin. Discover why the total cumulative dose is important to consider.Dr. Haley explains why seasons are important for skin care.An outline of the appropriate medication to treat dry skin.Why it is vital to moisturize when your skin is moist and not dry.Find out if there are different ‘types' of skin and how the skin care routines differ.What substances in skin care products should be avoided or are detrimental to the skin.How vitamin C relates to collagen and whether collagen supplementation is effective.Whether hot showers are detrimental to the skin and should be avoided.We discuss red light therapy and its role in skin care.Dr. Haley provides insight into the effects of sunlight on the skin.Simple steps to take to avoid the damaging effects of sunlight.Learn how exposure to sunlight helps reduce or clear acne.How to increase the natural SPF of your skin without using sunscreen.Links Mentioned:Dr. Jen Haley Dr. Jen Haley on FacebookDr. Jen Haley on InstagramDr. Jen Haley on LinkedInLifespan PodcastCeraVeCetaphilLa Roche-PosayEnvironmental Working GroupExamineHeliocareBioLightJoovvRadiance Revealed Podcast

Does the Great Canadian Death Race sound like a fun experience? What about running 250 kilometers through a piping-hot desert? Endurance sport is definitely not for the faint-hearted, and Charles Miron has a stronger heart (and mind) than most. From a young age, Charles was inspired by the endurance athletes he saw on television, and after smashing his first marathon with hardly any training, he realized he likely had an innate ability to push himself beyond the barriers that most people cannot overcome. His secret? It's all mental. In this episode, Charles talks about some of the most memorable moments from the ultra-marathons and triathlons he has done over the years, and the valuable lessons he has learned through these experiences. No matter what you think your pain threshold is, you'll finish this episode feeling motivated to take on a whole new level of challenge!Key Points From This Episode:Where Charles's passion for endurance sports began.Charles's first marathon experience. What Charles learned about himself during his first multiday endurance event. The number of 100-mile races that Charles did between 2006 and 2016.Examples of the goals that Charles sets for himself prior to each race he does.How Charles's body shape compares to that of a typical endurance athlete. Charles shares some stories from the time he won The Fire and Ice Ultra in Iceland.Why the cost of doing the Marathon de Sables is so high.Some of the biggest challenges that Marathon de Sables runners face. Why Charles decided to trade in ultra running for triathlons. What a typical triathlon training week looks like for Charles. Why your mental state is everything in endurance sport. Links Mentioned:Solo Sport SystemsNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

There are many judgments around the topic of hunting and, to provide insight into the matter, today's guest breaks down the true motives and process of ethical hunting. Louis Brown is an Australian-born, Alberta-based hunter and avid outdoorsman and, in this episode, we learn about what it is that draws him to hunting (bow hunting in particular), and how, given the regulations, it is far more ethical than eating store-bought meat. Louis explains his deliberate approach to hunting and shares some thrilling anecdotes from his time in the wild. It's clear that Louis has a deep respect for the animals he hunts and the environment they live in, and it turns out that the role that hunters play in wildlife conservation is significant. Tune in to hear all about ethical hunting, from the barriers to entry to the actual hunt and packing process.Key Points From This Episode:Louis Brown's outdoors-centric upbringing in Australia, and how he got into hunting.His deliberate approach to hunting.The range of animals available for hunting in Alberta, Canada.Why Louis prefers bow hunting to rifle hunting.Three things to factor in when trying to get close to an animal.What fuels Louis' passion for sheep hunting.The penalty for shooting animals that are illegal to hunt.Why sheep are considered a precious resource.The process of packing an animal, once killed.Louis' primary concern when coming back to a kill.Hunting on private land versus public land.Louis' motives for hunting.The barriers to entry for new hunters.The process of hunting from start to finish.Louis explains the rut period of elks.He recounts witnessing a hierarchy battle between two moose.What's considered to be a successful shot.The level of fitness required for hunting.Why Louis chooses to process the meat himself.Louis' favourite hunting story.The nutritional benefits of organ meats.The role of hunters in wildlife conservation.The carefully regulated hunting model in Canada and North America.Links Mentioned:Nathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram

There are countless theories about how best to optimize your sleep state, and today, we get to the truth of the matter. We are joined by sleep expert, Dr. Chuck Samuels to investigate the purpose of sleep, the factors affecting it, and how much sleep we need according to our individual constitutions. Dr. Samuels describes the sleep studies carried out at the Centre for Sleep & Human Performance and explains how to determine your optimal sleep hours. We learn about the best eating habits to optimize recovery during sleep, how to calculate your circadian low, as well as which stimulants and/or sedatives to avoid. Dr. Samuels also breaks down what sleep apnea is and what triggers sleepwalking, plus he shares some tips for promoting an optimal sleep state. Tune in to find out where you might unsuspectingly be going wrong and what you can do to ensure optimal recovery time!Key Points From This Episode:The evolution of research around the importance of sleep and the purpose it serves.Recovery processes that occur during the sleep state.The impact of sleep deprivation on performance.Factors that affect our ability to compensate for sleep deprivation.How you can determine your optimal sleep hours.Why it's important to have a consistent morning wake time.The optimal dinner-to-bedtime window.How best to distribute caloric intake over the course of the day, as an athlete.How you can benefit from following your circadian rhythms!Negative impacts of stimulants like caffeine and pre-workout energy drinks.The science behind feeling tired.How to calculate your circadian low.The peak of human alertness in the 24-hour cycle.Temperature and the important role it plays in sleep.Indications that you're not getting enough sleep.Studies and treatments carried out at The Centre for Sleep.What “proper” sleep looks like and what happens to the brain in each stage of sleep.The effect of alcohol and sedatives on sleep patterns.Triggers for sleepwalking.The significance of dreaming.Some of the damaging effects of technology on the brain.How to promote an optimal sleep state.What sleep apnea is and how brain arousals affect your sleep.Four things that cause the airway to collapse.Indicators of sleep apnea.The accuracy of fitness trackers.The true function of melatonin.Dr. Samuels shares some startling sleep impairment stories.What causes dark rings under the eyes.Links Mentioned:Dr. Chuck Samuels on LinkedInDr. Chuck Samuels on TwitterCentre for Sleep & Human PerformanceNathaniel ErnstNathaniel Ernst on LinkedInNATEFITNATEFIT on FacebookNATEFIT on Instagram