Life By Design Podcast

When I tell people what we eat, their first response is... "That sounds pretty restricted!" After which I ask them what they had for breakfast today? "Cereal." And the day prior? "Cereal." How about for the foreseeable future? "Cereal." You get the idea. Most people are already eating a fairly restricted diet, only with poor food choices! So, what the heck do we, at Life By Design, eat ourselves? On today's episode of Life By Design we cover that question and answer a few more. What We Cover How many different food types will you find in an A+ diet? Why Mike's (yes I said Mike, he made a return to the show) situation may be unique and what you can still learn from it. Most people know "what" to eat but still fail to follow guidelines...why? What Jamie eats. What Mike eats.

How is it possible for a simple, seemingly logical statement, to have the capacity to lead to such potentially detrimental outcomes? That is the crux of the problem. This statement, while appearing innocuous, is far from it. What is this cliche we've all said at one time or another? "Everything in moderation." I know. It just doesn't seem like an issue... right? On this episode of Life By Design we delve deeper into this slogan and it's possible negative effects.  What we covered The way you challenge the basis of a concept is at the edges. At the extremes, the flaws or strength of a statement become more obvious. Cocaine in moderation? Let's assume this statement slips into your belief system without detection... what potential actions would follow? We discuss some examples. This would be a much better way to tackle the problems our "slogan" is trying to solve. A way that leads to taking more responsibility instead of passing it off and succumbing to the ill effects that'll follow.    

One way to stack the deck in favour of the highest quality sleep experience is to craft the perfect restoration routine. A routine is a series of actions done repeatedly. Not all routines are helpful, or move you towards a predetermined goal, they’re simply routines due to repetition. You’ll see routines, even rituals, a more intentional form of routine, among many high achievers across a variety of professions. What makes routines so impactful is the ability to automate them and require little to no willpower. This makes consistency easier and as such, the opportunity for a maximum return even more likely. On today's episode of Life By Design I shared my Perfect Restoration Routine in hope it would spark you to do the same! What I Covered: A 4 step process to creating a routine. This can be applied to anything, not just sleep! How to best prepare your body to maximize sleep quality and set the stage for productivity. What are the nutrient needs involved to enhance restorative sleep? The two additions I made to my sleep hygiene in the past 6 months that have been making a surprising and positive impact.  

Salt is bad for you! Right? Or is it? Now I'm confused. That's OK... Most of us have been convinced that salt consumption is something that must be restricted at all costs. Too much salt increases the risk for heart disease and stroke, damages the kidneys and will lead to early death. That's scary! But what is the truth? Have we been told a lie? It depends...as always. On today's episode of Life By Design we talk about salt. What I Covered: Using research done on "sick people" is not entirely applicable to healthy people. Why do most heart and stroke associations restrict sodium intake to such extreme levels? What is the purpose of sodium in our body? How much salt is the right amount of salt? Who should restrict their salt intake? What's the best type of salt to consume?  

Most people assume they'll know when they have a problem with their spine. The criteria is simple... it hurts! Until that point, the spine is just a bag of bones doing it's job to keep us upright. Imagine if that's how we thought about our teeth? All good until your tooth hurts. How about the heart? No problem here, until the first heart attack that is. The list could go on... When it comes to the body, there's so much more going on than meets the eye. If we depend on pain to give us an alert that a problem exists, we'll end up waiting for too long and in some cases, it can even be too late. On today's episode of Life By Design I talk about the most "obvious" causes of spinal problems and one significant but less considered possibility. What I Covered: How the spine works and why it's more important than you've probably ever realized. When do symptoms first appear? What should you do? Problem #1: obvious but less of a problem than expected. Problem #2: a much bigger source of spinal problems but far underappreciated. Problem #3: the most difficult to understand and comprehend of all spinal problems. The Missing Link: the answer to nearly every spinal problem, or at least the starting point!    

One of the most under appreciated facets of health is the gut. In the past, the digestive system was seen as a simple system. Food entered and left one long tube, only to be digested and nutrients absorbed along the way. Now, an incredible amount of research is accumulating to establish the gut as a primary focus for disease reversal and health optimization. The "gut" is referring to the micro organisms living inside the intestines. This biome includes 100's of different species of bacteria working together to produce a healthy environment. On today's episode of Life By Design, we discuss what to do and not to do when it comes to improving your gut health.  What We Covered: What is the gut and why is it important? Signs of an unhealthy gut. How to start enhancing gut repair and healing  

Germs are a part of the world we live in and are necessary to a healthy productive human life.   Bacteria plays a vital role in our normal physiology and not all types should be feared or avoided.   It's one of those things that belong in the 'optimize' category.   This means you want to avoid deadly or harmful bacteria while maximizing the 'good' or beneficial bacteria that you want.   It's one of the reasons that probiotics are a Life By Design recommended supplement; many of us have been on countless antibiotic prescriptions and have not given our body the time to recover and regrow our normal, natural flora.   This can play out in many ways.   See the attached study where probiotics given to women with recurrent urinary tract infections, helped the rate, and intensity subside to the point where probiotics are being considered as a potential treatment option for recurrent urinary tract infections in women.   But that's not the point of the podcast.   The naysayers will say, and rightly so in this case, that we need more research and that more study is required to make a decision.   But that's not the point, which is exactly the point of the podcast   What We Cover: The study and why it's cool and important for you to understand. Why treatment protocols are not the purpose of supplements and why you shouldn't judge your health by symptoms. Strategies and requirements and why that's so important for you and your family.  

Does vitamin D have any positive direct effect on the immune system?   That's the question we seek to answer this week on Life By Design.   We are using direct to mean, if you take Vitamin D, is there any data pointing out that you may have a decreased chance of contracting the flu?   There is already data and professional hypotheses on how people with "pre-existing" autoimmune diseases have an increased risk of developing the full-blown autoimmune disease if they are Vitamin D deficient.   This week we present a study, and randomized controlled trial, from Japan. The researchers followed school-aged children through flu season (December - March), giving half of the 340 student sample size Vitamin D while the other half received the placebo.    What We Cover The study, it's results, a general discussion, and what those results could mean for you and your family's health. Why we think you should be taking Vitamin D...don't think the real reason is the avoidance of disease. Avoiding disease only gets you to zero; we're hoping you can be so much more than just that. We don't guess we test - how much Vitamin D should you be taking, despite the conflicting data and how you know you're taking enough? What are the best sources for Vitamin D and how to get it. The difference between a food and a supplement and why it's important to know the difference.

Despite a growing body of evidence, the peanut gallery still repeats the mantra...   "There's no evidence to 'prove' Chiropractic works."   Of course, when asked what is meant by 'evidence' and 'works', there is no clear response, yet the same tired rhetoric continues.   In this episode, we will review these claims, discuss what does and doesn't exist in Chiropractic, and review a newly published study.   A Randomized Control Trial (remember, they tell us these ones are the best) study, performed at the Naval Hospital in Pensacola, Florida found that soldiers who had Chiropractic care for 4 months had:   Improved strength Improved balance Improved endurance And short term improvements to low back pain.   The study involved 110 active military personal, 86% of those had low back pain for greater than three months, and 66% of which had back pain for longer than one year.   The soldiers were divided into two groups the active group and the wait list group. The active group received chiropractic care for four months.   It's always nice to see documented evidence of 'other' nerve system related phenomenon (strength and balance) improving.    Yet, more evidence to support the idea that Corrective Chiropractic is more about keeping your spine and nerve system healthy and all the benefits that brings.   What We Cover The study and its results. Possible mechanisms for the results. Where the study falls short. How you can apply this information to make you and your family's life better. What conditions chiropractic can treat. Why we believe there is so much hate for chiropractic... still!

There was, and maybe it's still being circulated on your social media feeds, a meme that goes something like this:   "Losing weight is hard; being overweight is hard; choose your hard."   "Being broke is hard; Becoming rich is hard; choose your hard."   "Change is hard; staying the same is hard; choose your hard."   You get the idea.   There was just something unsettling enough about this meme that warranted us to have a conversation and discussion about it and this podcast is the result of that conversation.   So what, who cares, right?   We believe you'll care because your ideas and beliefs literally dictate your life, your happiness, what you believe is possible for yourself and all else.   So to accept or dismiss an idea without properly thinking about it and breaking it down is extremely detrimental to your life.   What we cover Why context is king and why before accepting any slogan, no matter how it makes you feel, it must be especially considered and analyzed. Why ideas matter and why your beliefs will literally dictate, over time, the quality of your life and your level of happiness. In what ways this quote is true and what value we can take from it. In what ways this quote is false and where, we believe, it could be dangerous to your life.

Real food first. That's the number one rule for Eating By Design and for good reason. Nothing will improve your results faster than simply eating more real food. Rule number two is eat protein with every meal. That's what today's episode of Life By Design is all about and I'm sharing the details from a recording I made for our private Facebook Group. What We Cover How much protein is enough protein? What's more important, the total amount of protein or percentage of protein? The fastest way to improve the percentage of protein intake is NOT eating more, it's this. The meat sweats are an indicator of this mechanism that makes eating protein as the first macro nutrient such a powerful action step. How to eat your protein. The best sources and why.  

This week we review research published in the Journal of Athletic Training, looking at the importance of checking and correcting and movement deficiencies in the necks of people who have suffered a concussion.   The challenge is that since the anatomy is very similar - meaning that the nerves and structures that supply and innervate the brain also have links to the neck.   Due to the crossover, concussion and cervical syndrome, as the authors put it, can mimic each other in the way they behave.   What We Cover The number of diagnosed concussions due to sport and recreation activities has been steadily increasing during the past few decades, with an estimated 3.8 million concussions occurring in 2014.  A concussion is a complex pathophysiologic process that is induced by bio-mechanical forces and affects the brain.  Cervical injuries and concussions can share similar mechanisms and nearly identical symptoms or causes.  Concussion symptoms may actually be caused by cervical injury, yet their 'treatment' is very different. Patients with cervical injury respond immediately to soft tissue massage, passive stretching, strength training, cryotherapy, thermotherapy, vestibular maneuvers, and cervical check-ups.  Patients who have post-concussive syndrome after sport concussion and exhibit symptoms of dizziness, neck pain and tenderness, or headaches may have cervicogenic dysfunction. The importance of an examination and finding the root cause to the problem.

Don't make the mistake of thinking fish oil is good for you or your children.   Fish oil is a vehicle to help deliver omega-3 fatty acids into your body, and because our current lifestyle and environment make that a challenge to get, fish oil might help.   That's a real mouth full, but let us explain more concisely on today's episode.   An interesting study, published in the American Journal of Clinical Nutrition, aimed to see if there was a difference in health kids between the ages of 8 and 9 who received about 375 g/week of oily fish compared to poultry for 12 weeks. In total, 199 kids were tested.   At baseline and endpoint, the authors assessed attention, processing speed, executive functions, memory, emotions, and behavior with a large battery of tests and questionnaires and analyzed erythrocyte fatty acid composition. The samples were fasting and collected by venipuncture blood.   What we cover "We found that a high intake of oily fish tended to improve overall scores of cognitive performance and socio-emotional problems in healthy children."  The results were dose dependent, meaning kids with higher levels of Long-Chain-Poly-Unsaturated-Fatty-Acids (Omega-3s, found in oily fish) did best. These results support the current hypothesis that omega-3 fatty acids (found in fish oil and oily fish) are good for the brain development of children and help prevent and avoid aggression and autonomic dysregulation. Give your children high-quality fish and fish oil. It's good for them and their brains. 1g total EPA / DHA is a suitable starting dosage.

So here we are in September...   Are the kids going back to school? Should they go back to school? When is life going to return to normal? Is life going to return to normal? Am I putting my kids at risk? Will they be safe? Am I a bad parent for sending them back? What will others think of me? How are we going to pay for all this? What if Jim loses his job because his work shuts down?   Have you had enough yet?   Sometimes life can get overwhelming. We all know that it's a natural part of life that we all experience.   Life has its seasons, and you will be much more likely to be overwhelmed during certain times of your life compared to others.   But how do you deal with it?   One of the issues with overwhelm is that it takes your mind away from you and your values and places them on consistent fires that need to be put out.   The more time you spend putting out fires, the less time you have for doing things that prevent those fires and now you have more fires.   The problem goes on and on, and it's a cycle.   On today's episode, we talk about how we deal with overwhelm.   What We Cover The issue of overwhelm is not just the amount of choices; it's the lack of clarity and certainty. How can you gain clarity if you are unsure? The most important thing that you need to know and understand about decision making. Owning businesses is non stop overwhelming; here's what we've found helpful.

"Some people have a lot of pride in not taking drugs or supplements, but the primary goal should be to feel your best. Not using a medicine that improves your health because you take pride in being 'substance-free' is counter-intuitive to your main goal of feeling well."   This was an online quote from an excellent physician that we respect.   We find this quote interesting and would like to discuss further because there are some great and not so great ideas being expressed.   The purpose of this podcast is to discuss and show you why ideas are important and how accepting others ideas, especially if you haven't thought it through, might lead you down a path you'd wish you never found.   What We Cover The logical fallacy called "begging the question" and how it applies is very evident in this quote. Feeling good and being healthy are not necessarily the same thing. You must know and understand the differences. The logical fallacy of "composition". Drugs and supplements are not the same thing. The very true idea that letting pride interfere with something that is helpful or beneficial is not that smart. The importance of knowing and understanding complex concepts (health, supplements, drugs) and knowing how to clearly apply them to your life. The importance of hearing, interpreting and understanding ideas and how to best apply them to your life.

You are what you eat. Maybe not literally, but to pretend that what you put into your body doesn't affect your health and performance is nonsense. Today we review a study from the University of Michigan seeking to establish an association between chronic spinal pain and diet. In some ways, we already know (there was a Nobel prize given in 1982 for the PGE2 and Omega-6 link) that a poor diet can lead to increased pain byways of inflammation. But this study wants to link chronic spinal pain to more certain types of diets and people who eat those diets. The purpose of this podcast is to review the data, give our opinions and let you know how we believe this applies to your life and what you can do to make your health better. What We Cover Spinal pain (pain in the back, neck, and hip) affects 54% to 80% of adults and is a leading cause of physical disability and associated problems, including decreased quality of life, unemployment, and mood disorders. How the costs add up! The impact of chronic spinal pain is approximately $253 billion annually. What are the mechanisms linking diet to chronic pain? How does sugar intake affect chronic pain?  

They do, but probably not in the way that you think. If anything, emotions are the part of your consciousness that makes life worth living. What we mean by them not mattering, is simply not in the process of making decisions. Imagine if you couldn't feel love, pride, happiness, joy and even negative emotions like anxiety, depression, and grief...emotions are helpful if you know how to position them correctly. But, emotions are not a good way to make decisions. If anything, emotions are the end result of the decisions you have made based on your values or in opposition to your values. They should just not be the reason you make the decision in the first place. In our 2020 culture, we've taken emotions to the next level. We value feelings so much that we make decisions for our lives based on other people's emotions - that's crazy! In today's episode, we discuss emotions, what they are, what they are not, and how to control your feelings because they are under your control. What we cover: A rational basis for emotions. What emotions are, where they fit, and what they tell you about the state of your life. How we believe you can change your emotions and why you'd want to. Why using emotions as your primary determinant for decision making is a bad idea. How we, as a society, got to a place where we overvalue emotions. The reason vs. emotion dichotomy. Why it's false, why you need to know and what you need to do about it.

A study from the International Journal Of Spine Surgery concluded that individuals with Type-II diabetes have an accelerated rate of spinal degeneration, and the amount of degeneration is more severe than non-diabetics.   We also don't think it's too far of a stretch, although you can't claim this study as a source, to suspect that prolonged elevation of blood sugar levels (AKA diabetes) has detrimental effects on your other joints as well.   We already know that diabetes is a risk factor for nearly every chronic health condition (cancer, heart disease), we might as well add spinal degeneration to that list.   So what can be done about this?   The purpose of this podcast is to discuss this study, it’s implications and possible solutions.   What we cover The study, it’s shortcomings and it’s conclusions. Exactly how does what we eat affect our physical health? Why you can’t rely on mainstream dieting advice. Why the best way to change your diet has nothing to do with eliminating food (eventually it does, but not off the hop) and everything to do with adding in the good stuff. The best exercise to do with spinal degeneration. It’s so simple (didn’t say easy) and underrated, it’s almost criminal.  

To say that poor mental health is an issue would be an understatement.   Mental health, at least to us, is the most important asset you have in your arsenal of human powers. Since humans live and depend on ideas (all of which rely on mental health), the health and well being of your mind is priority number one.   That's why when we see any information (in this case, an editorial) looking at how to improve vital brain chemicals such as serotonin and tryptophan naturally, we get excited to review, share, and discuss.   It seems like mental health deteriorates every day, and the challenges facing people are just getting heavier and heavier. It's why we are excited to help in any possible way we can to ensure you stay mentally healthy.   What We Cover A general review of human nature and why your mental state is your most important asset and why you need to make your mind's functioning top priority in your life. The 4 methods of naturally raising both serotonin and tryptophan and how to plug them into your life. Our thoughts on the cause of poor mental health. Our personal experience with poor mental health and what's helped us.  

We pick up from where we left off in Part 1 of Getting Your Diet Right...   Nothing has changed, we still think the whole world has lost it’s mind when it comes to nutrition!   The purpose of this podcast is to review and continue teaching the principles of Eat By Design.   What we cover What type of veggies are best?  Cooked or raw? How about organic? Is it worth the extra cost? Are grains a food group? What type of nutrients will you get from grains and can you find those elsewhere with less potential negative effects? Why eating "gluten-free" isn't the primary reason to avoid eating most grains and what is? Are legumes as bad as grains are made out to be? What supplements are required to balance a healthy diet? Are carbs good or bad? The most confusing macronutrient explained in terms that just about anyone will understand. What about dairy? We're the only mammal that drinks another mammals milk...does that even matter?

"The thing about common sense is that it's not so common." Voltaire   Nutritionally, the whole world has lost it’s mind.   How can you have one group telling you to eat meat and another telling you avoid it. They both can’t be right, but they both can be wrong.   Every once in a while it's important to go back and remember the principles from which you operate, check your premise to see if you're getting the results you want, and make any adjustments.   The fact that you're human means that ideas and principles rule your thinking and your actions. It's like your computer code.   If you're not happy with your results, yes it's important to check your actions but every once in a while it's vital to check your code.   We spend enough time interacting with patients, reading articles and scrolling social media to know that diet, more precisely lack of results from diet, is a sore spot for a lot of people.   The purpose of this podcast is to review and, in a way, reinstate the principles of Eat By Design.   What we cover Why our relationship with food and how we view food, is the most important and overlooked step in solving most of your issues with food. An overview of the first 4 Eat By Design principles and how they apply to your life. Why it's important (and unfortunate) that you need to read studies and make up your own mind in the realm of nutrition.

Do people with high self-esteem adopt an open (power) posture, or does an open posture produce high self-esteem?   In general, it's commonly believed that your feelings produce your outward appearance, but that concept is being challenged.   In the late 70's Richard Bandler and John Grinder founded a controversial psychological technique called NLP (Neuro-linguistic programming), which challenged many of the beliefs in modern psychology.   One of which was the idea that you could (through various methods, one of which being posture) change your own moods, emotions, and behaviours.   Of course, NLP was dismissed, and Bandler and Grinder labeled quacks, even though many people have studied NLP and noted that it had helped them in their lives.   On today's episode, we review an experiment involving posture (power posing) on 108 German 4th Graders.   What we cover The general idea in psychology that feelings/emotional states produce physical posture and other physical traits. The results of the study. Our interpretation of the results and how we think that applies to children's self-esteem and health in general. Can you leverage any of this information to produce a state of higher self-esteem in yourself or your children?

How do you prolong healthy aging? For us healthy aging is normal aging. We know that we are not getting any younger and that eventually, we will die. In the meantime, since loving your life is essential to Life By Design's core beliefs, we want to do everything we can to ensure the quality and length of our lives. Today we examine a study looking at the difference between surviving and thriving. What does that look like in terms of the body's nutritional requirements. What we cover The Triage Theory. How a modest deficiency of one of the nutrients/cofactors, triggers a built-in rationing mechanism that favors the proteins needed for immediate survival and reproduction (survival proteins) while sacrificing those needed to protect against future damage (longevity proteins). How that plays out in real life. The vast deficiencies that exist in society in terms of nutrient density. The authors note what vitamins and minerals are required for longevity and survival and just how deficient populations typically are. The difference between thriving and merely surviving. Why that is a central concept for your success. Ideas around supplementation, and do you really need to, or can you get all that's required with your natural diet? What that diet should consist of and where should you start with your supplementation, if at all!

"Chronic low back pain (LBP) is the most common cause of disability worldwide. New ideas surrounding LBP are emerging that are based on interactions between mechanical, biological and chemical influences on the human inter-vertebral disc (IVD).   The degenerate IVD is proposed to be innervated by sensory nerve fibres and vascularised by blood vessels, and it is speculated to contribute to pain sensation.   However, the incidence of nerve and blood vessel ingrowth, as well as whether these features are always associated, is unknown."   In English, it means that the discs of your spine have both nerve and blood vessels going to them. The authors of this study wanted to see if there was a difference between healthy and unhealthy discs and how many nerve fibers and blood vessels they had.   The purpose of this podcast is to discuss this study, its possible applications and if it should change how you're taking care of your spine.   What I Cover: The current models of spinal pain and spinal degeneration. The difference between specific and nonspecific low back pain, which is most common, and the origin of the pain. The findings of the study, including the seemingly contradictory finding that degenerated discs had more nerve and blood vessels. The possible mechanism behind the fact that damaged tissue has more nerve and blood vessel innervation than healthy tissues. What does this information mean clinically? Does it change what you should be doing for your health? Does this change or alter anything you've been doing already?  

Dr. K here...   My relationship with food used to suck. It's hard to admit that to you.   Growing up, food was the go-to for everything.   'Have a bad day? No problem, let me make you a pie'. 'You made the team? Awesome, let's celebrate, let me make you a pie.'   Let me be clear:   I used to think fat made you fat, I used to think carbs made you fat, I used to think anything that wasn't organic was poison, I used to think sugar was the devil, I used to think fructose was the devil, I used to think fruit made you fat, I used to think I had to eat small meals, I used to think breakfast was the most vital meal of the day, I used to think saturated fat and cholesterol would kill you, I used to think skipping a meal was metabolic suicide, I used to think eat all your meals was metabolic suicide, I used to think too much protein was going to kill my kidneys, I used to think grains were a food group,   And, I got most of this from well-meaning and smart people.   On this podcast, we discuss two big-ticket pieces of diet advice that made a massive impact on my diet and my health.   What We Cover: What allowed me to take the depravity and stress out of eating. What helped me keep on track during this stressful crises. Two pieces of advice that really changed my outlook on nutrition and dieting. How to apply this advice to your own life. How to properly set goals around your nutrition.

Anytime you deny your nature as a human being, you are hurting the most essential part of yourself, namely your mind and consciousness. Such is the case with the common saying - don't compare yourself to other people. Are we saying you should compare yourself to others? Not really, more like you can't stop comparing and contrasting since it's literally how your mind learns. It's one of the traits that makes you a rational human being! Our mind forms concepts and ideas by comparing. A child learns concepts like blue, red, fire truck, dog (literally all of human cognition) by comparing, so to label it 'bad,' is terrible for the human psyche. "Isn't it harmful to compare yourself to others when you should be focusing on yourself?" More on that in this episode... What We Cover Your nature, why it's essential and why going against it is the most disastrous long term mistake you can make. How society is attacking your very nature, why it's destructive, how to avoid it and what to look for. Why it's your standard you need to change, not your mental processing. How to know what standards to look for. Why the clearer you are on what you want, the better and easier your life will get.

To say that the recent events (more so the reactions to said events) haven't shaken up our lives, would be a tremendous understatement.   We all react differently to stress and stress impacts us differently depending on where we are in our lives.   If you're in a better spot - great relationships, support and solid finances... you will handle your stress better then someone who has poor relationships and no support.   One of the things we all have experienced from this current crisis, is the development of habits and routines that we know are not helping us reach the best in our lives.   Whether it be sleeping in, more alcohol consumption, poorer nutrition, less exercise; for one reason or another, we've developed habits that we would like to change.   But how do we do that?   On today's episode of Life By Design, we looking more deeply into creating habits. We use Charles Duhigg's fantastic book, The Power of Habit, as a framework to view this subject.   What We Cover The human mind and automation. How and why we depend and need habits and routines to function. The three components (yes, there are four, but let's keep it simple) that constitute a habit and how most of the books and thinking around changing a habit are focused on the wrong component. This is where, in Duhigg's opinion, most people mess up their new habit forming work. What you can do to create new habits that you'll be proud to have. Why it might not be the right time to create new habits and that's OK.

Once upon a time, in fairy tale land, it was believed (and unfortunately, it is still believed by many in health care, especially those who make the decisions) that pre-existing damage done to your cervical spine was not a barrier to the recovery of whiplash.   Think about how absurd that sounds.   If you had had two homes, one brand new, the foundation was just poured with the latest and greatest material and technology, the second, worn by seeing its fair share of storms and nature, and hit with an earthquake...which one would do better?   A 5-year-old would say the new home with minimal trauma.   How is it that a neck with pre-existing damage and degeneration wouldn't respond the same way?   It can and would, according to the latest data, more than 50% of people in car accidents who have had previous cervical degeneration, don't recover from the accident.   The purpose of this podcast is to examine a recent article looking at whiplash injuries and pre-existing cervical degeneration to help those who are frustrated with your lack of recovery from a car accident.   What We Cover What's considered cervical degeneration and how does that affect your overall health? It's important to understand there are various 'opinions' on what constitutes degeneration and how that might or might not be affecting your health. The mechanism of whiplash. Knowing what to look for and what to ask could help you understand your condition. You're not crazy. One of the most challenging things about caring for patients who have been through car accidents is the psychological effects of people thinking you're nuts. This study says otherwise. CLICK HERE to read the study.

In order for anything to grow and develop, you need the proper environment. Tomatoes don't grow in Antarctica and maple trees don't grow in the ocean.   Unfortunately, we don't live in an environment that is conducive to the development of genuine mental health for the majority of the human race.   Of course, some humans will be able to do it, but for the majority of us, the soil is just not fertile - unless you know how to make it fertile.   The process of making the environment fertile for you to develop your mental health involves developing your awareness and recognizing how the deck is stacked against you.    Confusing? You bet, listen to the episode and let us explain what we mean.   What we covered Like everything in the universe, your nature (the way you are) dictates what you need. For humans to survive and thrive (AKA mental health), we need to use our minds. It is precisely the human mind which is on trial in our modern culture. Some of us are taught to question and think as children, but as we turn into adults, if you ask the wrong questions, you are accused of being a 'conspiracy theorist' or worse. This means you can be threatened, shamed and censored (forget tolerance for those people) into thinking you're wrong.  A healthy mind doesn't respond to force; it responds to reason. We are being taught that the group is superior to the individual and that we need to sacrifice our wants and desires for the benefit of the group. How can you have mental health when your mind (the only one you have) is placed as inferior to the "collective consciousness?"

Does your diet affect your pain levels? In a study published in PubMed, researchers examined three groups of adults all between the ages of 65-75 diagnosed with knee pain. The participants were asked to follow one of three diets for a period of 12 weeks while functional pain, self-reported pain, quality of life, and depression were assessed every three weeks using questionnaires. Oxidative stress was analyzed in serum before and after the diet intervention using a TBARS assay. TBARS is thiobarbituric acid reactive substances, which is a measure of oxidative stress as a product of AGEs. Osteoarthritis is the most prominent form of arthritis, affecting approximately 15% of the population in the United States. Knee osteoarthritis has become one of the leading causes of disability in older adults. Besides knee replacement (which is still unclear as well), there has not been a very successful way of handling or reducing the pain or the damage done in osteoarthritis patients. Drugs that do reduce pain are a concern due to side effects and the potential for addiction development. The results showed that the low carbohydrate group had dramatically reduced pain scores, significantly increased quality of life scores and, decreased TBARS. What we cover The study, the limitations of the study and the results. Interpretations of the results. Possible mechanisms explaining the results. The possible applications of this study into your daily life and what we believe you should change.

What happens when your perfect fitness & lifestyle routine gets completely abolished and you're instantly stuck trying to figure out how to keep your results while never leaving the house and having an endless supply of food within arms reach?   In terms of fitness, what is bound to happen is very little positive momentum unless you are able to overcome the inertia, the lack of clarity and disappearance of motivation that is the cornerstone of losing your exercise support system.   On today's episode of Life By Design we speak with Kyle Torrance, Head Coach and Co-Owner of CrossFit 613 in Ottawa.   613 is a Life By Design Certified Location and Kyle himself has had a big impact in developing The Move By Design Training System™.   What we covered: Why getting clear on the WHY behind your exercise routine is required for long term sustainability. You'll lean on this when your motivation dips and rest assured, it will. The importance of scheduling ‘self care’ time into your day and how to carve it out consistently while sustaining a high level of productivity. What works better? The all or nothing approach or being adaptable to the changes in life. We find the more adaptable you are, the easier it is to stay consistent, aka get results. Free online workout programming vs hiring a coach. What are the pros and cons? Which approach will be best for you?    

One of the most powerful scenes in the Shawshank Redemption is when Andy (the main character) locks out the prison guards from their office and plays an operetta from Figaro for all the prisoners in the yard to hear.   The prisoners all stop what they're doing and listen to the beautiful music as it reminds them that yes, even though they've committed horrible crimes, they are still human.   When asked later why he did it, Andy answered "To remind myself there are parts of me they (the system or society) can never get to."   You cease to be a human and become an animal when you lose that part of yourself.   That message is about having parts of you that are safe and protected. It could not come at a more important time as it seems like our world is losing its mind.   So how do you do that? In a world that's trying it's best to show you that everything is lost and there is no hope left, how do you maintain that part of you that makes you a human being?   What we cover The most important thing you need to do upon which all other choices depend. The problem is you'll have to make this choice many times over and over before it becomes a piece of your identity. How to proceed after you've made that choice. A practical strategy for limiting your time on social media, without missing out on any updates.

This week we found a fascinating study from the Irish Journal of Medical Science examining spinal manipulation (we would like to see one looking at specific chiropractic care), brain chemistry, and comparing pre and post groups.   The randomized control trial involved 25 patients diagnosed with generalized, nonspecific low back pain. The group was divided into an active group (which received the manipulations) and the sham group (which received a fake manipulation).   The evaluations occurred before the study began and after the study concluded. Measurement included: Numerical Rating Scale, Oswestry Disability Index and Proton Magnetic Resonance Spectroscopy.   It's important to remember that the latest data and model surrounding pain involve a Central Nerve System centered theme.   That means that antiquated pain models used to believe that the level of pain someone felt was directly proportional to the damage that occurred on the tissues.   Now we understand that pain is a personal response stemming from the Central Nerve System's interpretation of a multitude of factors.   What we covered A general overview of the study, how it was performed, and the results. An interpretation of the results including a review of the current model used to explain the sensation of pain and the most up to date data and the current model of chiropractic. The difference between a manipulation and a chiropractic adjustment/correction. How these results translate into chiropractors saying crazy things. Why pain is much more complicated than we previously thought. Why chiropractic might be more applicable to more areas than originally thought.  

Without a doubt, the most polarizing episodes we record are the random topic generator episodes.   Some of you love that you get to know us better, others are horrified that we'd think that way about a certain topic.   So why do it and should you listen?   Because, either way,  it's good entertainment value.   Have you ever heard of the Incredible Hulk? It has one of the most loyal readerships in comic book history. When Jack Kirby, the writer, decided to kill off the Green Hulk and replace him with the Grey Hulk (a smarter and more civilized Hulk), the audience was agitated to say it kindly.   As people grew to love the new version of the Hulk, Kirby decided it was time to bring back the savage green monster, again the audience was furious.   The point - whether happy or furious, the more they knew they wanted to know.   In this day and age of virtue signaling and social media posturing, we want you to know that we are who we say we are, and we believe the more you know about us (both good and bad), the more you'll want to know even if we are incredibly lame and boring.   What we cover Some of the random questions asked... what's the craziest thing you've ever done, your favourite drink, your least favourite time of the day and many more.

Our days go to heck in a hand basket when we don't execute a daily routine. Things have the vibe of that time between Christmas and New Years with one major difference...there is no end in sight.   If we were to gauge the current tone of society, we would say the dominant emotions are fear, apathy, and dread. This is not a judgement on those emotions or on you if you're feeling this way... this is a statement of fact that one day this will be all over and those emotions do not serve you in fulfilling your values, dreams or goals.   With all that being said, here are some of the things we found helpful to keep our days as productive and normal as possible during these crazy times.   What we covered Plan to succeed. The day starts a strong mental focus followed by reviewing goals and tasks that need accomplishing. Despair and apathy loom with the cure for those two emotions being clarity and action. Creating a plan and a direction for yourself and your family is vital, especially right now. Your kid's schedule. We all know that consistency and frequency are vital for kids. Dr. K's son Ari meets with his class at 9:45 and 2:15 Monday to Friday with an assignment to do after class, and a call scheduled with his friends to follow. Having a routine has calmed his mind and made him a happier child. Stick to a rhythm. Monday - Friday, we wake up at the same time, enact the same routine... exercise, go to work, etc. It's been great at keeping us productive, happier, and ensuring we keep moving towards our goals and dreams even during this stressful time.  

The #1 New Year's Resolution is, no surprise, fat loss.  Why does fat loss also continue to be the #1 resolution? If it were easy, everyone would be fit and the top new year's resolution would be a new relationship or new job. On today's episode of Life By Design I simplify the process and review the best ways to burn fat. What I covered Get this body part on straight first or risk wasting time, energy and money. The minimum time frame you need to commit to making fat burning your focus. Could an underlying structural problem could be the missing link in your fat loss project? Strength training is king. Are barbells and a gym necessary? What type of conditioning is best for fat loss?  HIIT or aerobic? This macronutrient needs to be dialed in first for efficient fat loss. Does intermittent fasting work?    

Protein is a macronutrient that plays an essential role in thousands of functions within the human body. The building blocks that protein delivers, known as amino acids, are a requirement for normal and healthy development. This means because amino acids are located in muscle, bone, ligaments, skin, hair, blood...effectively every tissue, kids need protein to thrive. Of the 20 amino acids the body needs, it can produce 11 but the other nine must come from food. These are known as “essential” amino acids. If your child is not getting enough protein, it can lead to more serious effects down the road. Without enough protein in their diet, a child may experience fatigue, lack of concentration, slowed growth, lowered immunity and more. On today's episode of Life By Design I share some of the "how to's" for adding more protein into your child's diet. Where do I start? Why real food first?        To eat meat vs. meatless? Should I avoid eggs? How to make snacks that are not sugar bombs!  

Wednesday,  February 26th, was Pink shirt day in Canada.   If you're not familiar with what this represents, as the story goes...   In 2007 two high school students in Nova Scotia witnessed other classmates bullying a grade 9 for wearing a pink shirt.   In response to this, the two who witnessed the bullying, went to a nearby discount store and purchased fifty pink shirts to distribute to their friends in order to take a stand with the child being bullied.   As it turns out, the next day, so many other children got behind this idea that literally, most of the school came dressed in head to toe pink standing in solidarity with the bullied child.   An amazing story and touching story, yes... but, what about the underlying issues surrounding bullying?   To truly overcome a challenge, you must understand the causes, the proper course of action, and the result.   As far as we can tell, and from our own personal experience, bullying comes in many forms - of course, the easiest and most popular example is a child taunting or terrorizing another child, usually for some arbitrary reason.    But what about other kinds of bullying in our culture? Could it be considered bullying when a parent humiliates or threatens to hit their child? Is it bullying when you are endlessly humiliated or mocked when you have a different opinion than someone online? Is retaliation OK? Does it make you a bad person?   As you can easily see, not simple questions to answer, yet necessary (and rarely discussed) when "awareness" is brought to a subject.   What we covered The definition of bullying and how it applies to all aspects of modern life. How, we believe, to start putting an end to bullying. The correct use of force in this situation.

Kids get a bad rap when it comes to their brains. Everything and anything seems to be bad for brain development... cell phones, screen time, sitting, inactivity and sugar. All are true and their effects are varying but instead of focusing on what NOT to do, we thought in true Life By Design fashion we would talk about what TO DO in order to positively influence brain health. For this episode, I bring on the most special of guests (to me), my wife Dana. What We Covered What important fat is required for brain development (and other stuff), as well as how to best meet your child's needs for this nutrient. We all know how important exercise is for a child...here's some novel ways to make fitness part of the culture for your family. What type of games are best to keep a child engaged, developing their creativity and stimulating their brain? Is there a health care practitioner whose primary purpose is to find and correct problems with the spine and protect the function of the nervous system?

Seeing that last week was Valentine's, or as our children say it, Valentime's Day, we thought it would be fitting to visit a core concept that is integral to living an extraordinary life - love.   Although much importance, rightfully so, is placed on love, the definitions surrounding it and, how to achieve it are, in our humble opinions, incorrect and harmful to those who try to practice them.   Love is not a sacrifice, all you need, a duty, above reality, superior to logic (or different from it for that matter), unconditional, or any other poor philosophical construct.   Love is defined as the emotional response of one person to the virtues of another, the spiritual payment given in exchange for the personal, selfish pleasure which one person derives from the virtues of another person's character.   Love is something that you must earn and you earn it by becoming the type of person worthy of someone else's love. It is given freely and without question to those who deserve it.   The purpose of this podcast is to discuss the common misconceptions of love that may be holding us back.   What We Cover Why love is important to living a great life and why knowing how love works and how to achieve is vital for you own self-esteem, happiness and life on this earth. Why unconditional love is impossible to practice and why you probably wouldn't want to be involved with someone who did. How loving someone else depends on your level of self-confidence and self-esteem.

The subcommittee of the International Society for Nutritional Psychiatry Research organized an expert panel, conducted a literature review and a Delphi process to develop a consensus-based practice guideline for clinical use of polyunsaturated fatty acids in Major Depressive Disorder.   This systematic review of the published literature emphasized randomized controlled trials, systematic reviews, and meta-analyses.   As it currently stands, treatment for major depressive disorder is only mildly successful with many adverse and unpredictable effects.   The goal of the panel was to create guidelines that would help create patient outcomes that are more tolerable and efficacious.    What We Covered Several lines of evidence have suggested the efficacy of n–3 PUFAs as a preventive and treatment strategy in major depressive disorder, from epidemiological and case-controlled studies to randomized-controlled trials and meta-analyses. According to the currently available randomized controlled trials, the starting dose should be at least 1 g of net EPA in a pure EPA form or in an EPA/DHA combination (ratio higher than 2). The panel also reached a unanimous consensus on the recommendation of EPA/DHA ratio of ≥2: 1 to be crucial to polyunsaturated fatty acids antidepressant effects. The length of time to see these effects and the duration of the studies. The risk of theoretical adverse effects of excessive bleeding did not exist, and current evidence suggests that under concurrent usage of anti-platelet or anticoagulant agents, doses up to 4 g of polyunsaturated fatty acids daily are not associated with an increased risk of major bleeding. The authors encourage the consideration of polyunsaturated fatty acids for pregnant women and children with mood disorders since the current guidelines are not recommended for either with major depressive disorder.

The Asian Spine Journal published something so seemingly unrelated that It needed discussion.   The study used 655 participants (262 men and 393 women; mean age, 72.9 years; range, 50–92 years) and it's purpose was to investigate a possible relationship between sagittal posture and blood pressure.   Full spine and pelvic x-rays were taken, and thoracic kyphosis, lumbar lordosis, pelvic tilt, sacral slope, pelvic incidence, and the sagittal vertical axis (SVA) were measured. The analysis was done using image-analysis software.   The results showed that the Sagittal Vertical Axis significantly shifted forward (almost double the amount) in those people with high blood pressure.   In English, this means that people with high blood pressure tend to be more forward with their posture, which is significant because the more forward your posture is shifted, the higher your chance of becoming disabled.    What We Covered Why you should care about this, the significance of this study and the potential relationship. The important difference between posture and structure. What could chronic high blood pressure be a sign of? What the possible relationship is between poor posture and high blood pressure. The link between insulin resistance, atherosclerosis, cardiovascular disease, musculoskeletal health and tissue microcirculation. Understanding the importance and implications of Global Sagittal Alignment. Tangible actions and steps you can do to ensure healthier cardiovascular and spinal health. The relationship between all parts of your body.

Logical fallacies stink!   In a 2020 world full or irrationality, logical fallacies, untruths, and just downright lies are being used left, right, centre and being passed off as the truth and logic.   The problem is that logical fallacies, because of how common they are, can be a challenge to recognize and interpret. This is especially true in the heat of battle, or during an uncomfortable conversation with someone when the stakes are high.   Some logical fallacies are even techniques that can be favourably employed by crafty and manipulative people looking to generate a certain response or emotion from his victims.   The purpose of this episode is to help you identify and defuse one particularly sneaky logical fallacy - the argument from intimidation - from your life.   The argument from intimidation is literally everywhere, a prevalent recent example is the Chris Kresser, James Wilks debate on the Joe Rogan Podcast, where Wilks used it against an unsuspecting and unprepared Chris Kresser.    What We Covered The definition of the Argument From Intimidation and all of the ways its modern users push it on us. How to recognize if someone is using this technique against you. How to not be affected by this logical fallacy. The psychological mechanisms this technique uses and to begin to bulletproof yourself.

Happy New Year from all of us at Life By Design! May 2020 be the best year you and your loved ones have ever had.   At Life By Design, we love New Year's resolutions. Truth be told, we love anything that makes you better, more successful and, happier...New Year's Resolutions hold that potential.   There is one problem...   We have a really tough time sticking to them.   When we look at the data, we see that the vast majority of people not only can't keep their New Year's Resolutions, they can't keep them for more than a week after committing to them.   Even more painful (and incorrect) are the reasons you tell yourself you can't keep them: "I lack will power," "I'm lazy," "I'm a procrastinator," or worse.   It might be true, you could be those things, but in our experience in dealing with patients and coaching clients, most people are not.   In our experience, most people are not broken, lazy, stupid, etc...   They lack the understanding of how to properly set goals, execute a plan and, lack an understanding of how motivation works.   The cultural image of sacrifice comes to mind. Typically when see (or read or listen to) someone striving for their goals or desires we see the portrayal of someone struggling against all the odds while doing what they hate to get what they want. This might make for great drama, but it is not what realistic goal achievement is all about.   What We Covered How goal setting works and how many goals you should be realistically setting. The real personality trait that prevents you from succeeding, hint, it's not willpower. Understanding motivation and where true inspiration comes from.  

If you have children, you likely have goals and desires as a parent. You want your children to grow up to be honest, hard-working, independent, happy adults who know how to think and provide for themselves. At least, that's what we want for our kids.   Before beginning on any journey, you have to know where you want to finish. Parenting, in our opinion, has to be one of the most challenging and rewarding adventures of life - but in order to help guide your decisions as a parent, you need to know where you want to take your children.   There is the desire... now the question becomes, how do we reverse engineer that goal into everyday tangible and realistic steps so that we have something to do every day?   Well, that's what we are going to be talking about on today's podcast as we review the Inc. article "Science Says the Most Successful Kids Have Parents Who Do These 9 Things."   Here's What We Cover Is it a good idea to tell children they can be anything they want or, should we be more realistic? A simple step to implement as much as possible that's been linked to decreasing the potential for substance abuse. What about technology? Should they have it or is it better to avoid it? Is it better for mom to stay home or are kids with working moms better off? Should kids do chores or should they focus on just being kids? One thing that every parent should be doing as much as possible. Why it could be important to encourage them to travel and see different things. One of the most important and challenging things to do as a parent.

"The path to success is to take massive, determined actions." -Tony Robbins The two keywords in that sentence are determined and actions. Determined can have two meanings and, I like both of them in this context. The first meaning of determined is 'achieving the desired outcome' and the second, 'that you've given some consideration as to what outcome you are working towards'. Simply put, in order to succeed, you need a plan and you need to act with determination. I know it sounds easy and, intellectually it is, it gets much harder when trying to apply this to real life. The time to start thinking about next year is now, not January 1st! There is nothing easy about thinking long term about your life and few of us are truly blessed with a seemingly natural ability to look long term... the rest of us have to think long and hard about what it is we want for ourselves and our time on this planet. The purpose of today's podcast is to help set you up for having the best year of your life not by chance, but by conscious purpose. What I Covered The five categories needed for this process to be successful for you. The five are interchangeable to some respect but, they are also hierarchical in natural meaning, you simply just can't pass go and collect your money unless you have it (at least) somewhat figured out. You will be stuck at that point. Tips on how to improve on those categories if you're stuck on any one of them. Discussion and examples of each branch in your life by design, connecting how they all apply in the greater context.

Well, it's almost here. To quote the lyric, "the most wonderful time of the year."   I've always loved Christmas, and now, ever since having kids, I love Christmas and the whole holiday season even more. More fun than getting gifts yourself, is watching how excited your kids get when they open up their presents.   Not to mention the parties, get-togethers, traditions and crazy holiday stuff that happens to add to all of the lasting memories and good times.   On the flip side, and this is totally by personal choice, I dislike the holidays because it's the one time of the year when my eating and nutrition can completely spiral out of control.   There are so many treats and things I love to eat (and I don't often say no) that it can be hard to get back on track. Now, trust me when I say, I've had plenty of experience letting my diet slide and trouble getting it back on track.   The purpose of this podcast is to discuss the strategies I've found helpful in keeping things on track when the holiday season rolls around.   What I Covered The most important thing you can do period. It doesn't involve willpower or some super strength, just a regular pencil and paper you have lying around. How adding a certain kind of food will benefit you. Crazy to think, but eating more of this will help keep you on track. Focusing on these few things will ensure that you fall entirely off track. Doing this one thing will help protect your mindset from yourself.

New research presented at the American College of Allergy, Asthma and Immunology linked an increased risk of your child developing allergies if they were born via cesarean section. Studies also presented showing how mom eats while pregnant and what she feeds her child during infancy have an impact on the risk of the child developing allergies. The first study looked at the medical charts of 158,422 children and identified children with 0,1,2,3, or 4 allergic conditions identified as food allergies, eczema, asthma, and hay fever. Then the method of delivery was compared with the number of allergies recorded. The results showed that vaginal delivery was associated with a reduced rate of allergies as well as exclusive and supplemental breastfeeding. The second study looked at 1315 women and recorded their diet during pregnancy. The study found mothers with 'poor dietary diversity' along with a maternal history of allergic disease were more likely to develop eczema or food allergy. Thirty-three percent of the children of those same mothers were likely to become diagnosed with food allergies or eczema by age two. This Is What We Covered A review of the studies along with their possible shortcomings and how these can affect expecting moms and young children. A discussion as to why we are possibly seeing these trends, and what to do about them as a parent. The importance of diet and the role of human development over time and how this affects our general health.

Meat is bad for you; the world is going to collapse in 11 years, LDL cholesterol is harmful; chiropractic can cure XYZ, etc.   How do you know if any of the above statements are true, or if they are outright lies?   The answer should be reason and the scientific method, unfortunately, in today's modern culture, the answer is the public consensus.   You've heard the statement "a million Frenchmen can't be wrong" well, yes, they can be. Just because a million people are saying something or think a certain thing doesn't make it right or true.   More importantly, how did our culture degrade to such a low level of thinking, judgment and deliberation?    Life By Design is not a political podcast, and the purpose will not be to dissect the above arguments in detail - even though the ones related to health we discuss frequently.   We are hoping, by applying the correct methods to reality, you will reach logical conclusions on your own.   The purpose of this particular podcast is to give you the tools to think for yourself — something our modern educational system has done an excellent job of eliminating or dare we say destroying on purpose.   The central issue is independent thought and how to apply your own mind to the world in order to find the truth. If you want to get fancy about it, it's the branch of philosophy called epistemology.    What we covered:   Truth - is it even possible? How do we know what's true? How can we discover it? Can we even discover it? Is truth just a myth, or does it actually exist? Why you should care about this and how this is vital for you living your best life. How to help your children learn to think and reason independently from other's opinions. The main issue with consensus thinking.  

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Recently the Toy company Hasbro has launched "Ms. Monopoly," and as the box says, it's 'the first game where women make more than men.'   If you're not familiar with the game of monopoly, it's a board game in which players move around the board, are able to buy property, make investments, get sent to jail, and are subject to both the randomness of good and bad luck.   So what's wrong with Ms. Monopoly? Nothing. We are going to do our best to stay out of the realm of politics on this podcast. It's hard not to touch on politics a little bit, since morality and politics can be closely related. But, if you want to read more about gender equality issues, etc., there are many articles online that can provide material for you to learn more.   Our job on today's podcast is to speak about the personal, self-esteem, effects of creating games and situations like this. Solely for the fact that creating high self-esteem is a precursor to health and happiness which we do care about tremendously.   What we covered   Definitions and classifications. There's not a word strong enough to describe the horror of today's misuse of language and concepts. If you don't believe that statement, stop 10 random people on the street and ask for a definition of popular, politically charged terms today (sexist, racist, etc.) and see how many different responses you get. Step number one is to define all of our terms so we can be on the same page. The nature of self-esteem, why it's important, why you need it and why you should be working on creating it. How being singled out does not increase self-esteem but lowers it. What lessons we need to apply to our lives.