Master Your Health Podcast

Talent Stacking is a concept developed by Scott Adams (author and creator of the Dilbert comic) that combines your strongest skills in order to give you an edge in your field. It can have a huge impact on your life and career when used correctly. That’s why in this episode we’re breaking down the method, how to determine your own talent stack, strategies to improve, and so much more.   In this episode you'll learn: -What a talent stack is  -How to determine valuable skills in a particular field -How Amanda and Chris use talent stacking  -Ways a talent stack can benefit you  -Strategies to help you accumulate more knowledge about your specialties -Some of the best invaluable universal skills you can learn  -That it’s never too late to develop a new skill  -How to build your talent stack when starting from scratch  -How to use your skills to create an edge   References:  How to Lose at Everything and Still Win Big by Scott Adams Loserthink by Scott Adams

Decluttering your space and getting rid of things may not seem like the most exciting idea, but it can make a huge difference in your day-to-day life and stress levels. That's why in this episode, we're breaking down Marie Kondo's method of decluttering, how to use it, and how it can benefit you. If you have ever felt overwhelmed by the amount of things in your house that you haven’t used in forever or thought about decluttering your things, then this episode is for you.    In this episode you'll learn: -About the concept of decluttering  -Amanda and Chris' experience with organization using this method  -About minimalism and how it differs from Marie Kondo's method  -How to strategize decluttering your space  -How decluttering can save you time in the long run  -Some key rules to keep in mind when getting rid of things -Tips to prevent accumulating things you don't love  -Ways to categorize your items -The order of categories she suggests when decluttering your space   -Why it's beneficial to sort through sentimental items last -Benefits of following Marie Kondo's method    References: Marie Kondo's book: The Life-Changing Magic of Tidying Up 

Health and nutrition should always be a priority, but especially when it comes to pregnancy. Kelly LeVeque aka @bewellbykelly is a holistic nutritionist and celebrity health coach who specializes in pre-pregnancy, pregnancy, and post-pregnancy nutrition. In this episode, Kelly shares lots of tips for good nutrition and overall health in all stages of pregnancy.    In this episode you'll learn: -How breastfeeding can affect energy and hunger  -What you can do pre-pregnancy to help with the process  -Which type of foods are most important for healthy pregnancy -About heme iron vs non-heme iron  -About the importance of thyroid health for pregnancy  -What foods are rich in folate  -Why red meat can be beneficial, especially during pregnancy  -About ALA, DHEA, and more  -Some better tasting ways to incorporate organ meat like liver -What to look for in a quality prenatal supplement -When to start taking a prenatal  -Recommendations to help with nausea during the first trimester -The importance of healthy fats during pregnancy  -The role blood sugar can play in pregnancy  -Some things men can do to help with fertility  -Important things to know about breastfeeding -How much cooking at home more often can improve your health   Where to find Kelly: Instagram @bewellbykelly | FaceBook | Twitter  Books by Kelly: Body Love & Body Love Every Day  KellyLeVeque.com   

With the amount of conflicting health-related information out there, it can be difficult to navigate what’s what when it comes to nutrition. That’s why in this episode, we’re breaking down the truth behind more common health myths.    In this episode you’ll learn:  -About the fresh vs frozen produce debate -Different factors that play into the nutritional value of certain vegetables when fresh vs frozen  -How fasted exercise affects fat burn -About how glucose is stored in the body  -The truth about eating carbs at certain times of the day or night  -About insulin sensitivity at night  -About weight training at a younger age -The truth about Apple Cider Vinegar and how it affects blood sugar and weight loss    References:  https://bit.ly/3akS8Vh  https://bit.ly/3s49Hz1 https://pubmed.ncbi.nlm.nih.gov/28292654/ https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ rb.gy/qkptl7 https://www.nature.com/articles/0801922?proof=t Fasted exercise when compared to fed exercise “does not increase the amount of weight loss and fat mass loss. Study link - rb.gy/08nh4d Study link - https://bit.ly/3poFxES Your metabolism during sleep isn’t significantly different than the RMR during waking hours https://www.nature.com/articles/1600685 One metaanalysis in 2017 that covered over 100 studies and narrowed them down to 5 that met their strict criteria. Their findings debunked the myth and concluded there’s no statistically significant change in fat loss if evening meals are reduced https://bit.ly/3u16ZvU Gymnastics or weightlifting, may be beneficial for bone formation and growth. https://www.shapeamerica.org/publications/resources/teachingtools/coachtoolbox/upload/NSCA-Position-Statement-on-Youth-Resistance-Training-English-2014.pdf Another review reported that high loads have a critical roll in bone mass acquisition during and before puberty. https://link.springer.com/article/10.2165%2F00007256-200636070-00002 A randomized, double blind, placebo-controlled study on obese Japanese subjects that showed that the 2 groups who had vinegar every day (15 ml and 30 ml) showed lower body fat and weight after 12 weeks than the placebo group. https://pubmed.ncbi.nlm.nih.gov/19661687/ Another study in 2013 showed that vinegar enhances satiety, but the researchers noted that it was actually giving people nausea, which is definitely not a sustainable strategy. https://pubmed.ncbi.nlm.nih.gov/23979220/

The human immune system is crucial to good health, especially today with the prevalence of COVID-19. There has been much debate over if, and how you can support immune health. In this episode, Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, takes a deep dive into what he has learned about supporting immune health in general, as well as directly relating to COVID-19.    In this episode you’ll learn:  -Which vitamins can help boost your immune system  -About immune cells and how they function -About glycosidic activity of white blood cells  -Some foods that can cause more inflammation and possibly weaken your immune system  -Which food/oils have been shown to help with Covid-19  -Specific foods to avoid  -How glucose has been shown to affect the immune system and Covid-19 -Some of the most important factors of overall immune health  -Which vitamins are crucial for immunity  -About caffeine and how it affects autophagy  -Ways to achieve better metabolic health  -About metabolic syndrome  -The truth about fasting when you’re sick  -How exercise can affect the immune system -About dysbiosis and ways to know if you should address it  -How to test for dysbiosis  -About the elimination diet  -What mycotoxins are and how they can affect the body  -How vaccines work in general  -Dr. DiNicolantonio's opinion on the vaccine and who could benefit from it  -Why it’s so important to get sunlight in the mornings  -Why getting fresh air is so important  -Benefits of grounding  -How cold therapy affects infections    Find Dr. DiNicolantonio at: Drjamesdinic.com Get a copy of Dr. DiNicolantonio's book, Immunity Fix here Instagram: @drjamesdinic

There are so many health and wellness myths out there that can make achieving a healthy lifestyle seem impossible. But it doesn’t need to be so complicated. That’s why we’re breaking down even more of the most common myths surrounding health and fitness.   In this episode you'll learn:  -How to spot BS when it comes to big claims  -The truth about protein and how it affects the body and calcium -Some benefits of high protein diets  -Myths around sunscreen and sun exposure  -About the difference between UVB rays and UVA rays  -How to find a high quality sunscreen  -About alkaline diets and the truth behind food ph  -The truth about alkaline water and how it affects stomach ph  -About saturated fat and cholesterol levels  -Dietary cholesterol and how it affects cholesterol levels  -About hyperresonders to cholesterol  -About 'detox diets' and how they can affect the body    Studies: https://bit.ly/2rrxoV5 https://bit.ly/2p8xlOA https://bit.ly/2pilJFT https://bit.ly/2KJ8Hvl https://bit.ly/2IpnBbF https://pubmed.ncbi.nlm.nih.gov/15364185/ https://bit.ly/2jGeMvW https://bit.ly/2IMRTT4 https://pubmed.ncbi.nlm.nih.gov/19906248/ https://pubmed.ncbi.nlm.nih.gov/22905670/ https://pubmed.ncbi.nlm.nih.gov/20071648/ https://pubmed.ncbi.nlm.nih.gov/20685950/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

There are so many crazy nutrition and fitness myths out there, it can be difficult to know what’s what. That’s why in this episode, we’re breaking down 5 common health and fitness myths and the truth behind them. From dietary sodium intake to supplement needs, strength training, and so much more, we got you covered.    In this episode you’ll learn:  -About sodium intake and its importance  -Where most people’s salt intake actually comes from  -How to know if dairy products are right for you  -The truth behind the idea that dairy is linked to common health issues  -Benefits of pasture raised dairy vs. conventional dairy products  -About myths around the common cold  -The truth about supplement needs for most people -How to choose a high quality supplement  -Which vitamins Americans are commonly low in  -How lifting weights affects the human body  -Benefits of strength training   References: Supplement brands Chris recommends: Nordic Naturals | Designs for Health | Thorne | Now Foods | ATP Lab   Studies: Sodium in highly processed foods, 2017 study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5417577/#R3   Claims about dairy-related links to all-cause mortality, CVD, and CHD - https://sciencebasedmedicine.org/the-china-study-revisited/ https://link.springer.com/article/10.1007/s10654-017-0243-1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143456/https://pubmed.ncbi.nlm.nih.gov/26786887/ https://pubmed.ncbi.nlm.nih.gov/27207960/ https://pubmed.ncbi.nlm.nih.gov/26862005/ https://pubmed.ncbi.nlm.nih.gov/28374228/ https://pubmed.ncbi.nlm.nih.gov/27882862/ https://pubmed.ncbi.nlm.nih.gov/26378576/ https://www.bmj.com/content/349/bmj.g6015 https://pubmed.ncbi.nlm.nih.gov/28140321/ A 2010 clinical trial showed that school children who took vitamin D3 daily had a lower risk of contracting influenza A - https://academic.oup.com/ajcn/article/91/5/1255/4597253  A systematic review concluded that vitamin D provided protection against acute respiratory infection -  https://www.bmj.com/content/356/bmj.i6583    Other references -  ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

Now that 2020 is in the rear view and a new year lies ahead, it’s the perfect time to reflect on some goals you’d like to reach in 2021 and how you plan to achieve them. Whether your goal is health-related, business-related, or personal, many people tend to start the new year with plenty of goals but aren’t able to stick to them as the year progresses. That’s why in this episode we’re sharing ways to set realistic, achievable goals that you can actually stick to long-term.     In this episode you’ll learn:  -How to optimize your goals to be realistic  -About the psychology behind goal setting  -Examples of how to set realistic goals  - How to work your way up to your big goals  -How to set up a specific action plan  -About the role that your environment can play  -Some questions to ask yourself when setting new goals  -Some of Amanda & Chris’ goals for 2021    References:  How to Make New Habits Stick w/ Sohee Lee 

Food can be complicated, especially when you’re trying to improve your quality of health or lose weight. In this episode, Shawn Stevenson breaks down the science behind how food affects the human body and ways to optimize it to fit your goals.    In this episode you’ll learn: -About the CICO (Calories In Calories Out) model and its shortcomings -The role of hormones in fat storage and burning -About fat cells and different types of fat -Nutrient digestion and absorption -About microbiome -How people with different backgrounds may responds differently to same diet -Sleep -About the Three Amigos of fat storage Where to Find Shawn: Website/Podcast - https://themodelhealthshow.com/ YouTube - https://www.youtube.com/user/TheShawnModel Instagram - @ShawnModel Twitter - @ShawnModel   Books: Eat Smarter - https://eatsmarterbook.com/ Sleep Smarter - https://sleepsmarterbook.com/

What you do every day is what really adds up to your goals and feeling your overall best. That's why it's so important to establish and maintain good habits. When you're trying to change your habits, the ability to make them stick is what will set you apart and propel you towards your goals. In this episode, we are sharing 8 research-backed strategies and tactics to help make your habits stick.   In this episode you’ll learn:  -Ways to help make your habits stick  -About different types of goals  -Common mistakes people make when creating new habits  -Some ways to help motivate yourself -What to avoid doing when starting a new habit    References:  Atomic Habits by: James Clear   Tiny Habits by: BJ Fogg How to Fail at Everything and Still Win Big by: Scott Adams 

Consuming a healthy, balanced diet is essential for all aspects of health, including optimal blood sugar control. So whether you have prediabetes, diabetes, or simply would like to lower your risk of developing these conditions later, it's important to know how you can help regulate your blood sugar. In this episode, we're sharing some extremely nutritious foods that can help reduce your blood sugar levels, which foods to avoid, and so much more.   -About key terms to know when it comes to -Foods for blood sugar regulation -Which foods to avoid for blood sugar regulation   References: A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared to the control group https://pubmed.ncbi.nlm.nih.gov/30767409/ https://pubmed.ncbi.nlm.nih.gov/19571155/ One study showed that consuming 500 mg of cinnamon extract daily for 12 weeks decreased a marker of oxidative stress by 14% in adults with prediabetes  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/ Association study - One review of 543 people with type 2 diabetes found taking it was associated with an average decrease of over 24 mg/dL https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566605/ https://pubmed.ncbi.nlm.nih.gov/22537070/ Shown in studies to enhance insulin sensitivity and reduce blood sugar levels in type 2 diabetics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267433/ A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels https://pubmed.ncbi.nlm.nih.gov/25076495/ A review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), which is a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/23969321/ A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance https://pubmed.ncbi.nlm.nih.gov/29228348/ A review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control  https://pubmed.ncbi.nlm.nih.gov/30073224/ Daily consumption of one large egg may reduce the risk of diabetes without having any adverse effects on lipid profiles in individuals with pre- and type II diabetes.

Insulin is a key hormone when it comes to how your body functions. It can also play a huge role in diabetes, prediabetes, and many other aspects of health so it’s important to know how your body processes it. In this episode, we break down the difference between insulin sensitivity and insulin resistance, tips for supporting insulin sensitivity, how it can affect you, and so much more.    In this episode you'll learn: -Why hormones are key to a properly functioning body -How insulin is made, why it's important, and how it affects fat cells -The difference between insulin sensitivity and insulin resistance  -Ways that dietary fat and protein can affect insulin levels -About insulin sensitivity in those who have diabetes -Some common signs and symptoms of prediabetes -Risk factors for Diabetes -About insulin sensitivity vs. insulin resistance and what they mean -Ways to help improve insulin sensitivity -Some glycemic lowering foods -Foods that are good for blood sugar regulation References:  Wired to Eat by: Robb Wolf

It’s perfectly healthy to let yourself feel a range of emotions. However, if you’re feeling down more often than not, there are some practical steps you can take to help brighten your mood. In this episode, we share some tools that can help you navigate times where happiness doesn’t come as naturally, and 10 science-backed tips to help you optimize your happiness.    As always, a special shoutout to Organifi and their amazing Immunity Boost that tastes great and is a key part of our everyday routine. We love that it’s a sweet afternoon treat and the Immune support blend is made with real, quality ingredients like vitamin C, turmeric, zinc, ginger, mushroom beta-glucans, and more. Check out their products are Organifi.com/masteryourhealth and use our code MASTERS for 15% off Organifi products.   In this episode you’ll learn: -About some daily practices that can help increase general happiness -Simple lifestyle changes that can have a huge impact on how you feel  -About the importance of human connection -Which foods support greater happiness and better well being -Specific sounds that have been shown to be soothing for almost all humans -Some ways that you can spend time that help increase happiness -The role expectations can play in how you feel   References: Soundclip  of a rainy cafe ambience Soundclip of rain & thunderstorm

It is crucial for optimal overall health that humans consume a diet consisting of quality nutrients. We've come a long way in terms of knowing what nutrients we need to survive and thrive as humans, however nutritional deficiencies are surprisingly still common today. That's why we wanted to cover some of the most nutrient dense foods to include in your nutrition plan. In this episode you'll learn: -About the benefits of eating extremely nutrient dense foods like liver, salmon, kale, oysters, blueberries, seaweed, garlic, eggs w/ yolk, sardines, & red cabbage, bok choy, goji berries -How to cook liver -Which organ/part of the animal is most nutritious -Why omega-3's are important  -What makes kale incredibly nutritious -How to maximize the benefits of garlic -Why whole eggs are extremely nutrient dense -About blueberries and their nutrient profile -What makes seaweed such a good choice -Which vitamins oysters are a wonderful source of -Some amazing benefits of eating red cabbage, especially for women -About the many nutrients packed into bok choy -Why goji berries are so nutrient dense 

Maintaining your health is crucial to all aspects of life, including fertility. That’s why if you want a child of your own or know someone who does, it can be helpful to understand some of the health-related components to conception. In this episode, fertility specialist Dr. Katherine Zagone breaks down the key components of fertility and conception, the importance of addressing all aspects of fertility, tips on how to get pregnant naturally and holistically, and so much more.  In this episode you'll learn:  -Why infertility is on the rise in the U.S.  -How environmental toxins affect infertility  -That about 80 new chemicals are created every day -How environmental toxins can affect egg quality, sperm quality, and more -That it's more and more common to have children later in life  -About the myth that you can't have kids after 40 -That chronological age is different than your biological age  -About true age -Why telomere testing can be beneficial  -That you can essentially age faster or slower than time -About genetics and how to reverse your biological age  -That fertility is a byproduct of overall health  -Dr. Zagone's perspective on freezing eggs -Why hormonal contraceptives can be taxing on a woman's system  -About some factors that can increase your real age  -How fasting can affect fertility -About different types of fasting  -Why she uses Keto-mojo test trips to test for ketones and glucose  -About the fasting mimicking diet  -How fasting can affect hypothyroidism  -Why Dr. Zagone typically recommends a full detox for her patients  -How gut health can affect fertility  -That what males do is just as important when getting pregnant  -About the difference between motility and morphology of sperm  -That low testosterone in men is a more common occurrence today  -How EMFs can affect fertility  -How marijuana can affect fertility  -That tap water quality can affect fertility in some people  -That shower filters can be beneficial -How to approach nutrition and exercise when you're trying to conceive  -Why it's crucial to eat a clean diet that consists of mostly of whole foods  -The importance of eating a wide variety of healthy fats and antioxidants  -How stress affects fertility  -Why it's important to address past traumas and how they can affect cortisol and fertility  -Some things to look for to know if you're ovulating  -How birth control pills work and how they can affect fertility afterwards  -That hormonal birth control has been linked to nutrient deficiencies, thyroid problems, and poor gut health -About conceiving through IVF and how it works -About IVI and that it's different from IVF  -That it is possible to choose the gender of the baby when using IVF  -Why it's so important to manage stress levels for overall health and fertility  Connect here:  Holitsicfertilitymethod.com   References from the episode: Dr. Jolene Brighten’s episode: The Truth About Birth Control  Keto-Mojo test strips to test for ketones and glucose:  Bath water filter

One simple way to improve your overall stress levels, productivity, and health is to evaluate how you spend your time. After all, what you do with your time is one of the most important factors in productivity and if used wisely, it can contribute to how smoothly other aspects of your life run. That's why Chris is sharing some of our top hacks to help increase productivity and efficiency:    In this episode you'll learn:  -The importance of scheduling large uninterrupted blocks of time to complete tasks -Why it's a good idea to do creative work in the AM -That frequent interruptions can make it difficult or even impossible to get back into the work flow -That light exercise in the morning can help you get into the flow of the work day -Why batching emails, texts and similar work related tasks into the same time frame is helpful for productivity  -To prioritize things that set other things on your to do list into motion,like setting up time-saving systems  -What the term "eat the frog" means and how it can improve the flow of your day  -Why it's generally not helpful to multitask  -That multitasking can have a negative impact on your mind and reduce productivity by up to 40%  -Why it's a good idea to simplify your schedule and cancel any unnecessary meetings -How removing certain notifications from apps you deem unnecessary can increase productivity  -About the "power of no" and why it's not efficient to take on too much -About the concept of opportunity cost -That daily writing like a 5 minute journal can be helpful -The importance of quality sleep for productivity  -About Tim Ferris' 8 step process for maximizing efficiency   References:  Some studies have shown multitasking to have a negative impact on your mind and reduce productivity by up to 40% https://www.apa.org/research/action/multitask

Consuming too many ultra processed foods is one of the biggest offenders when it comes to nutrition. That's why it's so crucial to make sure you're eating mostly whole foods that will support good overall health. In this episode, Vani Hari, a revolutionary food activist, author of multiple books including New York Times bestseller, Feeding You Lies and owner of Truvani, shares what she has learned through her experience with advocating for higher quality ingredients and battling big food corporations like Kraft, Kellogg's, Chipotle, and more. She also breaks down how to avoid being duped by marketing tactics, confused by lengthy food labels, and how to put these methods into action on a regular basis.    In this episode you'll learn: -How Vani got into the health/nutrition space -How food norms and quality affected how she felt in her childhood  -About how switching to whole, organic foods can change multiple aspects of health -How the name "Food Babe" came about  -Why it's so important to read the ingredients on all of the food you eat -About Vani's first experience with food activism -About her experience with uncovering what was in Chipotle's products and how she got them to remove all GMO's from their food -About some better sodas and drink choices  -That Topo Chico water contains a controversial chemical called PFAS  -Some better options when it comes to sweets -About Vani's line of products, Truvani -About Kraft's use of artificial food dyes in only their U.S. products  -About the different food standards in Europe compared to the United States  -That the FDA has never had the power to third party test -The real purpose behind why most food chemicals are created  -That other countries take more precautions when it comes to chemicals and they look at safety data -That McDonald's french fries in the U.S. contain 11 ingredients, overseas they contain 3 ingredients -Why Kellogg's is one of Vani's least favorite companies when it comes to their ingredients  -That Kellogg's continues to use artificial food dyes even though they said they'd remove them all by 2018 -About Vani's thoughts on the argument that prices will increase if switched to higher quality ingredients  -Why it's so crucial to take back control of our food -About Vani's "3 question detox" (1- What are the ingredients you're eating? 2- Are they nutritious? 3- Where do they come from?) -That The Food Babe Kitchen teaches how to create a real food kitchen and cook healthy food that tastes great  -About Vani's favorite recipes in her book and how her mom influenced them   Connect with Vani:  Instagram: @thefoodbabe https://www.instagram.com/thefoodbabe/?hl=en  Website: Foodbabekitchen.com Buy her books: The Food Babe Way   Feeding You Lies    The Food Babe Kitchen   References from the episode: Conscious Eating by Gabriel Cousens

The brain is one of the most important organs in your entire body. It plays a major role in how well other organs function, so it's a good idea to support a healthy brain with a healthy lifestyle. In this episode, Max Lugavere, a health and science journalist, expert in all things brain health, and author of New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, shares what he has learned about how food, exercise, lifestyle changes, and more can affect brain health and cognitive decline.    In this episode you'll learn: -How Max got started in the health/fitness/nutrition space -How his mother's experience with dementia affected him -That dementia can affect people at any age  -Why preventive actions are so crucial for dementia -Why good metabolic health is key to maintaining and boosting brain health -Only 12% of people in the US have what is considered "good" metabolic health  -That blood pressure plays a key role in brain health  -About the myth that dietary sodium from homemade food largely affects blood pressure  -Why whole foods are a better choice than highly processed foods  -That 71% of the sodium that your average person consumes comes from ultra processed packaged foods, and restaurant foods -Why he chooses to eat low-carb  -Why Max advocates for a mostly grain free diet for those with blood sugar regulation issues and nutrient deficiencies  -For improved brain health protein and fiber should be prioritized at every meal  -Max's view on the ketogenic diet and improvement to cognitive function -About glucose hypometabolism  -About time restricted feeding and how it has been shown to affect metabolic health and blood sugar regulation and blood pressure -Some of Max's favorite foods for brain health  -Benefits of avocados and a certain fat they contain -Why grass fed beef is a great choice when it comes to healthy protein and fat sources -The importance of understanding how foods affect behavior  -That Max allows himself 1 "snack" per day to help maintain moderation  -Some oils people should avoid (grape-seed oil, canola oil, corn oil, soybean oil) -The difference between monounsaturated fats and polyunsaturated fats  -How different oils are extracted  -Some better options when it comes to choosing salad dressings -Why Max isn't afraid of unsaturated fats  -The brain benefits of exercise, especially aerobic exercise  -Why resistance training is crucial for metabolic health  -That non-exercise physical activity makes up a huge portion of calories that you burn everyday  -That boxing can greatly benefits fitness levels and brain health -About the benefits if sauna for mental and cognitive function -The importance of mastering the art of positive self-talk Connect with Max on Instagram  Max’s books, Genius Life and Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life  Max’s Podcast Genius Life    Other References:  Amanda's episode: How to Meal Prep Like a Boss  Barrel sauna  Infrared sauna    Studies: -2019 NIH study that found ultra processed foods overconsumed by about 500 cals per day https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain 

There are an endless amount of myths surrounding pregnancy and pre/postpartum health, which can definitely cause some confusion when it comes to supporting a healthy pregnancy from before conception to post-pregnancy . In this episode, Sarah Kuhn, a mom of 3 and pre/post natal exercise specialist and CEO of Juna App, keeps it real by sharing what she has learned about optimizing health specifically for pregnancy, debunking some of the most common myths surrounding what studies have shown is and isn't safe during pregnancy, and sharing extremely helpful advice that will help clear up some of the confusion around nutrition and health throughout pregnancy.   In this episode you'll learn:  About Sarah and her experience during her pregnancies About some health related changes you can make to prepare for pregnancy  That trying to conceive is very case-by case and looks different for everyone Data suggests that the Mediterranean diet is beneficial for the trying-to-conceive period (for both men and women) The importance of physical activity for pregnancy How working out can affect conception  That period tracking apps can be helpful, especially if you're trying to conceive  About some common misconceptions around exercising during pregnancy  Debunking the myth that pregnant women can't exercise if their heart rate goes above 140bpm About the new recommendation in regards to exercising during pregnancy (the "talk test")  That saunas and hot yoga are not recommended for pregnant women  The importance of core strength About some moves like side planks that can be done in moderation to strengthen the core That diastasis recti is common in the third trimester  That breathing through your diaphragm during pregnancy can have benefits  About Sarah's 2 "no-no's" when it comes to pregnant women exercising What the recovery recommendation is for postpartum exercise  About Sarah's first pregnancy experience compared to her third pregnancy  About the hormone Relaxin  That there are so many benefits to working out throughout pregnancy, even if you didn't work out before your pregnancy  When it comes to physical activity after delivery, listen to what your doctor says no matter what, because it depends on your specific delivery, circumstances, etc.  Why it's so important to ask your doctor very specific questions, especially after delivery  That Sarah recommends doing kegels as soon as possible after delivery, even if you've had a c-section  Why she recommends seeing a pelvic floor specialist if you can  Debunking the myth that exercise will affect breast feeding/milk production  About some different ways breastfeeding can affect mom's weight  Foods that are beneficial to eat during pregnancy (fatty fish, healthy whole grains, lots of fruits and vegetables, prenatal vitamin) Debunking some of the biggest nutrition myths about what you can't eat while pregnant About Emily Oster and her recommendations for nutrition throughout pregnancy  That it's not really necessary to avoid eating runny eggs due to salmonella risk  The importance of avoiding any high mercury fish (shark, tuna in limited amounts, tilefish)  That you can eat raw fish-- when you know how it's being handled/stored, and trust that it's safe  Debunking the myth that you can't have any caffeine at all when you're pregnant  Why it's important to be cautious of herbal teas during pregnancy  About the safety of deli meats Debunking the myth that you're "eating for two"  Healthier ways to support extra needed calories  Benefits of eating 6 small meals throughout the day  About the importance of setting boundaries for your body    Connect with Sarah on Instagram  Download the Juna Moms App on Apple and Android 

When it comes to overall health, hydration is the name of the game. However there is actually so much more to proper hydration than simply drinking a lot of water. In this episode, we discuss all things water with the "hydration queen" Tracy Duhs, including why it's helpful to supplement water with trace elements, alternatives to trace minerals if you can't buy them yet, about reverse osmosis, signs of dehydration, and so much more. As always, special shout out to Organifi and their amazing red juice for providing a delicious & nutritious afternoon pick-me-up! It really satisfies that craving for a sweet treat during the day, but only has 2 grams of naturally occurring sugar and no caffeine. Their red juice is packed with a tons of vitamins and minerals including an antioxidant berry blend, metabolism boosting blend, and an endurance blend with beet root powder, cordyceps powder, & reishi mushroom extract. It's definitely our go-to, especially before or after a workout and in the afternoon. Check out our favorite products here:  https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below: In this episode you'll learn: -How Tracy got into the world of water -About her experience with dehydration during pregnancy -A few effects of mineral imbalance can -Why Tracy prefers mountain spring water -Why it's helpful to supplement water with trace elements -Alternatives to trace minerals if you can't buy them yet -Why Tracy suggests not drinking purified water -That natural spring water is the highest quality water you can drink -How water affects cell health -That reverse osmosis can be helpful if you can't afford mountain spring water (when you add trace elements back into it) -About Brita water filters and their lack of effectiveness with most water supplies -Why it's helpful to pinpoint the exact type of water supply you get (based on contaminants) -The main problem with reverse osmosis setups -Why sitting water is never good -Why shower filters aren't as effective as you may think -About the idea that humans are 70% water by mass -That dehydration becomes more of an issue with age -Humans are 98.9% water molecules -Hydration is about so much more than just drinking a lot of water -That we make our own metabolic water from mitochondria -About plastic vs. glass when it comes to bottled water and how heat/light can affect it -That xenoestrogens in water can throw off the endocrine system -Why most people wake up thirsty -That it's important to hydrate right away in the day -About hydrogen tablets and how they can be helpful -Tips for flushing excess sodium -About the difference between alkaline water vs alkalizing your system -Why it's so important to eat your water  -That aloe is great if you want to upgrade your hydration game  -How healthy fats can impact hydration -Key signs of dehydration - fatigue, excess hunger, bad breath, headaches, dry eyes/mouth, dry lips -About how the color of your urine may indicate hydration levels  -Why it's important to be intentional about your hydration but also not over-obsess over it -About the deuterium depleted water from Russia that Tracy drinks  -The importance of hydration, mineralization, nutrition, movement, sunlight, creative playtime, loving connected community, and sleep Connect with @Tracyduhs on Instagram Check out her podcast, Hydrate with Tracy Duhs References: Aquatru Water: https://www.aquatruwater.com/?src=affiliate&aid=14626&gclid=Cj0KCQjwtZH7BRDzARIsAGjbK2YlbpM-jy2WGiNYJx9P0ux-tH7O7iZkBqOooRbpSC3lb8lRWpZc_6caApWREALw_wcB Quicksilver Hydrogen Tablets: https://www.quicksilverscientific.com/all-products/h2-elite/  

What you eat can be broken down in many ways, however it’s important to not obsess too much over your “diet” and maintain a flexible approach when it comes to your nutrition. That’s why we love the 80/20 guideline vs the restrictive diet approach. In this episode, we break down some of the research behind the 80/20 mindset, why it’s effective, and tips to help you achieve possible success with shifting your mindset from an all-or-nothing restrictive style of eating to a more flexible lifestyle.    Special thanks to Organifi and their slew of delicious and high quality products like the chocolate plant protein powder that we love! What's so great about this specific shake is that it's full of vitamins and minerals, protein, enzymes to help you break down and better utilize nutrients more easily, and it tastes amazing! The rich, chocolaty flavor makes it hard to believe that it only contains 2g sugar and 20g of fiber. Plus, it uses multiple soy-free and gluten-free sources for its protein and isn't full of heavy metals like some other brands! Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn:  Why we don't love to use the term "diet" in terms of weight loss  About the term "clean eating" and that healthy eating looks different for everyone  Why we encourage you to always take an individualized approach to find what works best for you, your body, and your lifestyle  Some benefits of approaching your diet with the 80/20 mindset  About the concept of "fun foods" and how to identify them  How eating a whole foods diet may even help you hit your fitness goals Why it's important to get enough protein and fat and to not spike your insulin during the day  Why thirst is so often confused for hunger   What the 80% of 80/20 should typically consist of (fruits, vegetables, lean protein, whole grains, & lots of water) That taking an approach that's overly restrictive has been shown to be unsustainable It's almost impossible to be eating 100% "clean" 100% of the time  That the 80/20 guideline a general mindset trick and not an exact calculation  It can be flexible and you can adjust based on what you have going on  You can average it out in terms of the entire week and not just in terms of the day  How your body metabolizes alcohol compared to food  How poor sleep can affect insulin  Things that can throw off your metabolism (poor sleep, alcohol, stress, etc.) Why it can be beneficial to eat the the bulk of your carbs after your workout Some examples of how to set up an 80/20 diet  Examples of foods that could fit into the 80% category as well as indulgence foods  That 25% of the population is a hyper responder to dietary cholesterol  Why high quality cheese can be a good choice for some people but not everyone  That making too many foods "off limits" can hinder your adherence to your nutrition plan  Why it can be helpful to include some of your favorites in moderation rather than cutting them out completely  That food shouldn't be viewed in a dichotomy of "good" or "bad"; its more of a spectrum   About flexible control and how it has been shown to affect binge eating and weight loss over time  Some studies that explore how taking a break from calorie deficit can affect weight loss  How cycling calorie deficits can affect muscle loss and fat loss  That being overly restrictive with your eating can lead to an unhealthy mindset  About Orthorexia Why tracking calorie and macros, especially at the beginning, can be so helpful  That meal prepping can be a wonderful resource   Resources: Reverse Dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/ 

The habits that we create in our childhood play such a huge role in the rest of our lives- especially when it comes to physical health. That's why it's so important for kids to learn about proper nutrition, exercise and overall physical education. In this episode we talk with, Anna Forcelledo, a 7th grade PE teacher who is a pro when it comes to creating programs/circuits, motivating children, and teaching PE in a way that makes it enjoyable, fun, and informative.    Special shoutout to Organifi and their new supplement Balance that we are so excited about! What we love about Balance is that it contains prebiotics and probiotics which help support a healthy gut microbiome, has 5 different strains of bacteria and a diverse group of 20 billion cells- it's the real deal. Gut health plays such a huge role in many aspects of health including neurotransmitter connection, immune support, brain health/mood, and so much more. Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check our more details from this episode below:  In this episode you'll learn:  About how Anna's independence as a child led to her love of teaching Physical Education  How Anna makes PE fun for kids  What it's been like to experience PE through virtual learning That music can have such a positive impact on exercise, for kids especially  Why getting kids involved in the process is great for PE  Some challenges of teaching physical education to kids  Tips for working with kids who don't normally have an active lifestyle  About S.E.L. (Social Emotional Learning) and the impact it has on how kids feel overall  How Anna approaches physical fitness and cases of childhood obesity  Why it's so important to get to know children on a personal level, especially when it comes to their physical health  About when it's appropriate to introduce weights with kids  Why it's crucial for kids to learn proper form and nutrition as well as exercise  About body weight exercises and when it's better to introduce some weights (with proper form) Some of the main elements to include when building a PE program  How Anna help kids set up personalized fitness goals How setting personalized goals and plans can be helpful  About why personal accountability and reflecting on  progress/goals is important  How Anna has adjusted her teaching style among Covid-19  Why Anna starts her classes with a "Mindful Minute"  What she finds most rewarding about being a PE teacher  About the Pacer test given to evaluate aerobic capacity  Why having a good mindset is crucial for growth 

Learning is one of those things we’ve done our whole lives, right? Well Jim Kwik, a widely recognized world expert in memory improvement, brain optimization, and accelerated learning, has broken down how to learn efficiently through investigating the learning process in conjunction with how the human brain works. In this episode, Jim shares his personal experience with learning, why knowing how to learn is just as important as knowing what to learn, game-changing tips to help retain the information you learn & grasp new pieces of information without having to repeatedly learn it, and so much more!    In this episode you'll learn: About Jim's origin story and struggles with learning in his childhood due to a brain injury Why HOW you are smart matters more than how smart you are That everyone has different learning styles About neuroplasticity Why it's so important to continue creating new brain connections That Einstein's brain was actually smaller than the average man's, but he had more connections and nueroplasticity About ways to strengthen brain connections About Jim's experience learning how to learn Why he thinks remembering is one of the most important neglected skills not taught today Why Jim believes "leaders are readers" The importance of asking questions How Jim's life changed when he finally learned how to learn rather than just what to learn Why learning is a superpower  About the "4 supervillians of learning" or 4 horseman that can hold you back How technology affects learning About the 4 D's (1-digital deluge, 2-digital distraction 3-digital dementia 4-digital deduction) How information anxiety affects productivity, peace of mind, and so much more  That dependence on technology has affected memory in most people How your brain remember things  Some tips for studying in intervals including the pomodoro technique The importance of brain breaks How to optimize brain breaks (move, hydrate, breathing) That hydration affects thinking speed and reaction time  About speed reading why reading faster actually helps you retain information   Why self vocalization is an obstacle to effective reading  About why using your finger/highlighting the words on paper helps with reading speed Why it helps to not touch your phone for the first hour or so of the day About the body/brain connection How to solve problems using use "The Six Thinking Hats" by Dr.Edward de Bono   That the human brain does not learn by consumption, but rather creation About trained memory vs untrained memory Why it's important to keep a "to-learn" list That teaching others can be an effective way to learn References: Connect with Jim here: JimKwik.com | kwikbrain.com | Instagram  Where to buy Primary Limitless -  limitlessbook.com  "Start with Why" by Simon Sinek

There is much debate over the "best way" to optimize a person's metabolic health. The truth is that your metabolism requires a more complicated approach than one "this or that" answer. That's why we asked Dr. Jade Teta, a naturopathic physician and metabolic expert, to break down the science for us and share what he has learned. In this episode, Dr. Teta explains his fantastic analogy for how the metabolism operates, why everyone's metabolism is unique, how to optimize it, and so much more.    In this episode you'll learn:  -About the quality vs quantity debate when it comes to nutrition -That there is no hormonal formula for fat loss  -About why Dr. Teta compares the metabolism to a thermostat  -What the metabolism is and how it functions  -What Dr. Teta thinks the biggest hurdles are when it comes to losing weight in regards to metabolism  -That each metabolism is unique and what works for one person won't necessarily work for another  -Why it's key to understand how your metabolism works  -About what Dr. Teta calls structured flexibility  -The metabolism talks to us through biofeedback like hunger, energy, mood, etc -What he tells his clients to listen for in terms of biofeedback (SHMEC/HEC- Sleep, Hunger, Energy, Mood, Cravings)  -Why stress is so important and how the body responds to it  -About why intermittent fasting doesn't work for everyone  -That the hourglass shape/V shape is determined by hormonal balance -That estrogen amplifies alpha receptors in certain areas of the body   -About the role that body shape plays in metabolism  -Why measuring shape change and how it can be helpful -That intuitive eating and counting/tracking work together to create a flexible metabolism  -About the body's starvation response and how it plays a role in metabolism  -That basal metabolic rates can quickly change and how it can affect SHMEC -How calorie gaps play a role in metabolic health -About some studies that examined metabolic health in post-menopausal women  -That walking is one of the only activities that simultaneously lowers your cortisol and sensitivities your body to insulin -What EPOC is and the role it plays (Excess Post-Exercise Oxygen Consumption) -That walking naturally suppresses cravings -About how saunas affect cortisol levels  -The difference between a fast metabolism and a flexible metabolism -Ways to create a flexible metabolism  -About persistent organic pollutants (POPS) and how they're excreted from our bodies -Why it's crucial to differentiate hunger vs cravings  -Why chicken and broccoli is a popular combo  -About the neuro-lingual response and how it affects hunger  -One reason why the ketogenic works for some people and not others  -Things that can help with muscle loss  -About the link between calories and hormones  -The importance of quality sleep and having purpose   References:  Connect with @jadeteta on Instagram | Next Level Human podcast |  https://www.jadeteta.com/   

Having a healthy relationship with food is crucial to your health journey whether you’re eating too much or you’re eating too little. In this episode, I (Amanda) share about my past experience with an eating disorder that I had going into high school, how it affected my life, and how I overcame it. We also talk about some common dangerous effects of disordered eating and tips to help with recovery/supporting your body with the right nutrients.    In this episode you’ll learn:  About my struggles with food going into high school What body dysmorphia is That there is a lack of education around healthy ways to lose weight  Why over-exercising and intense diet restriction can become addicting with eating disorders  That is can be helpful to have supportive family members/loved ones involved in recovery That eating disorders can greatly affect sports performance  It can be helpful to look for positive reinforcements when recovering  How important and beneficial it can be to get professional help  That under-eating can affect menstruation  How much of the American population is affected by eating disorders About the stigma around males that have eating disorders  That comparing yourself to other people can be damaging in multiple ways  About some of the health issues that arise from eating too little calories (low energy levels, imbalance in reproductive hormones, thyroid hormones, sleep issues, etc.) About the link between nutrient deficiencies and eating disorders  That eating too little can cause muscle loss and lead to injuries Why reverse dieting can be helpful for some people  That going too low-calorie during the day can lead to increased binge eating at night  About some common things that trigger disordered eating habits/emotional eating Healthier ways to cope with stress and emotions Why it’s so important to reach out for help if you need it    References:  Reverse dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/    Organifi: Used our code MASTERS https://www.organifishop.com/pages/masteryourhealth  

So much of us is composed of water, so it’s really important to pay attention to where you’re getting your water from and how you’re filtering it. In this episode, we break down the facts about what’s in our water supply, how it can affect the human body, and why we encourage you to filter your water when possible.   In this episode you’ll learn: Why it’s so important to pay attention to where your water comes from  Some common toxins that have been added to our water over the years About fluoride and chlorine and why they’re added to tap water  Some of the adverse effects of drinking tap water  About the EWG (Environmental Working Group) and how they approach water safety  How toxins in our water are evaluated for adverse effects That every human responds differently to different environments  The average person number of toxic chemicals in his/her blood and urine About multiple contaminants commonly found in tap water  That there are 316 contaminants in the public water supply, 202 of which are unregulated About contaminants found in tap water that exceed the EWG health guidelines  Some ways that the body naturally excretes toxins That the scientific community still debates what amount of these toxins are safe for to be in our water Why Chris and I chose to err on the side of caution and avoid unfiltered tap water  About anthropogenic contaminants and the variety of different risks they pose  Where some of the EDCs in water come from  That EDCs in the water can cause adverse reproductive effects in animals and humans About the disinfecting products in our water  About how chlorine affects the water  That chlorine can lead to an increase in DBPs and affect the microbiome in your gut About natural and synthetic estrogens found in our water  The 3 types of estrogen that are found in pregnant women’s urine and leak into the water supply That BPA is an endocrine disruptor and is in our water supply and other commonly used products  About ways to avoid BPA  Why we encourage you to filter your water source  About phthalates and some reasons they’re found in the water in such high amounts  That heat affects the amount of toxins that are leached into plastic products  How urinary concentrates affect the water supply  About some toxins that have been used as pesticides throughout the years That many synthetic organic pesticides are found in the water supply  That water quality and restrictions are much different in Europe than the U.S. Common sources of pesticides and how they’re leached into our water  That coffee is one of the most heavily sprayed crops in the world  About Fluorinated substances and PFAs  That the EWG has a database in it’s website where you can search what’s in the water supply for your zip code  How Brita water filters compare to carbon-based water filters like BIRKE  About reverse-osmosis water filters and why you need to add minerals to the water  Some more affordable/effective water filters like the Zero Water filter on Amazon  That eating a nutrient dense diet can help your body better filter out toxins  That you can only sweat out certain toxins but it’s still helpful  References:  EWG water database https://www.ewg.org/tapwater/  Berkey carbon-based water filter https://www.amazon.com/Berkey-Gravity-Fed-Filter-Purification-Elements/dp/B00CYW3EVO  Zero Water Filter https://www.amazon.com/ZeroWater-Pitcher-Quality-BPA-Free-Certified/dp/B0073PZ6O0/ref=pd_bxgy_img_2/131-0827737-3858264?_encoding=UTF8&pd_rd_i=B0073PZ6O0&pd_rd_r=6a876114-a766-4538-ba6d-f959be786ae4&pd_rd_w=zOr4Q&pd_rd_wg=I6aQ7&pf_rd_p=ce6c479b-ef53-49a6-845b-bbbf35c28dd3&pf_rd_r=VZH22QKZJH5112BAPK7G&psc=1&refRID=VZH22QKZJH5112BAPK7G    Studies:  -Increased risk of bladder, kidney, and rectal cancers:  https://pubmed.ncbi.nlm.nih.gov/3377557/ https://pubmed.ncbi.nlm.nih.gov/8213753/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1694065/ -Reproductive problems like birth defects and low birth weight: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739910/pdf/v057p00073.pdf -Chlorine and chloramine vapors are associated with greater risk of asthma, and may damage the mucosal lining of the respiratory tract: https://oem.bmj.com/content/oemed/60/6/385.full.pdf -Chlorine has been shown to significantly alter the microbiome by altering bacteria diversity in mice. Unfortunately there hasn’t been many studies in humans to prove this crossover, but usually these rodent studies pave the way for human studies:  https://rucore.libraries.rutgers.edu/rutgers-lib/60903/#:~:text=Chlorination%20significantly%20altered%20the%20microbiome,important%20implications%20for%20human%20health. Estrogen can disrupt the endocrine system, impair reproductive function, and trigger adverse health effects: https://journals.sagepub.com/doi/10.1080/109158198226675 -Multiple studies have demonstrated a shorter AGD in males exposed to environmental anti-androgens: https://www.sciencedirect.com/topics/veterinary-science-and-veterinary-medicine/anogenital-distance -Pesticides have been detected in drinking water sources, and some of these compounds are known reproductive toxicants. For example, exposure to some pesticides is associated with low sperm count and adverse pregnancy outcomes in non-human animals and humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139484/ -This study showed a link between prenatal fluoride exposure and a reduction in IQ: https://ehp.niehs.nih.gov/doi/full/10.1289/EHP655 Additional Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139484/ https://www.ewg.org/research/minority-cord-blood-report/bpa-and-other-cord-blood-pollutants

Recovering after an injury or surgical operation takes time and patience. However there are some simple things that you can do afterwards to help speed up the recovery process and make it as seamless as possible! In this episode we share some of our top tips for optimizing recovery when it comes to injury or post-surgery.  Special shoutout to our newest podcast sponsor, Organifi! We are loving their dairy free plant-based protein powder that provides digestive enzymes, MCTs, and tons of vitamins and minerals and is packed with organic, whole food ingredients like pea protein, quinoa, pumpkin seed, coconut, monk fruit, + more. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn: Where you can find 101 healthy snack ideas 101healthysnacks.com  Why we recommend high protein diets  About how Chris and I (Amanda) met  About Chris' experience with a partially torn ACL and his recent hernia surgery  How food can affect the recovery process after injury  Why limiting sugary, sweetened beverages and ultra processed foods can help with the recovery process That eating plenty of protein can help with recovery Why vitamin C can be extremely helpful with the recovery process  That Omega-3 rich foods can be beneficial   About why it's important to balance your omega-3 and omega-6 ratio  About some foods that are a good source of omega-3 That zinc-rich foods or supplements may help speed up the healing process Why copper should be taken in conjunction with zinc Magnesium rich foods for all kinds of things Why Vitamin D should be taken with calcium Why calcium rich foods can be beneficial About fermented dairy and why it's easier to digest for some people  About vitamin D rich foods  How fiber rich foods can play a role in the recovery process  About why fiber-rich foods are so important if you're on antibiotics  That collagen helps to promote healing  About curcumin supplements that may help with inflammation/pain Why CBD oil may be beneficial and which kind to look for  That amino acids play a key role in wound healing About some amino acids that play a key role in wound healing That beta hydroxy may help promote lean muscle mass That sleep is crucial for recovery  That light walking after the first few days of surgery can help with the recovery process, if your doctor recommends it  Add in some stretching to help facilitate proper mobility and function   Why it's so helpful to have a family/support system throughout the recovery process  That saunas can help prevent muscle atrophy and multiple other benefits  About the sauna that Amanda and Chris use at home  References: The Truth About CBD and Cannabis w/ Dr. Jess Peatross  Studies:  https://www.jpain.org/article/S1526-5900(06)01023-6/abstract https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/  https://pubmed.ncbi.nlm.nih.gov/26899740/ 

If you absolutely crush your workouts but don’t do anything after for muscle recovery, you’re doing yourself a great disservice. Skipping muscle recovery can lead to injury, decreased performance, poor sleep, etc. In this episode, we discuss the many benefits of post-workout muscle recovery, how to speed it up, different methods, and so much more so that you can make the most out of your exercise.  Special shoutout to our newest podcast sponsor, Organifi! We are loving their green juice that is packed with real, organic, whole food ingredients like moringa, chlorella, mint, spirulina, lemon, ashwagandha, turmeric and beets. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn: About our new sponsor Organifi  Why the ingredients in your juice matter  15% off with code: MASTERS What happens to your body when you workout  Why skipping on recovery can lead to injury, decreased performance, poor sleep, decreased immune strength, and more   Why it's so important to honor what stage you're at  About the main pillars of recovery How sleep can affect workout performance and recovery  Why going to bed and waking up at same time matters  How often an intense workout is needed and when to slow it down About why intense workouts multiple days in a row may not be the best idea Why cool-downs after training are crucial to recovery  About DOMS (delayed onset muscle soreness) and a longer perceived time of recovery  Drinking coffee in moderation may help with muscle soreness   That incorporating massages may help reduce muscle soreness and help with DOMS  About the difference between perceived recovery and actual recovery  How stress and cortisol affect recovery  About foam rolling for muscle recovery  That massages may not actually affect your muscle recovery the way you think  About LISS (low intensity steady state cardio)  Why walking can be a great tool  That Epsom salt baths can be helpful for soreness That magnesium can be extremely beneficial for most people  About the different types of magnesium and when they may be best taken  About tart cherry concentrate and how it may help with inflammation and recovery of isometric muscle strength after intense workout  How adding probiotics into your diet can help  About the role your immune system plays in recovery The importance of getting adequate protein post-workout About cold therapy for muscle recovery  That some inflammation is good  Why you may want to be careful with using too many anti-inflammatories About what deloading and periodizing your programs means and how to do it  Why your training routine matters depending on your goals  Ways to test to see if your nervous system is too taxed  How to safely and effectively deload  Why it's good to be careful with cryotherapy    Studies:  https://www.sciencedaily.com/releases/2018/02/180226122548.htm#:~:text=American%20Osteopathic%20Association.,is%20magnesium%20deficient.%22%20ScienceDaily. Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Nutrients. 2014;6(2):829-843. Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011;43(8):1544-1551 https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP272881 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/#tjp12176-bib-0003 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/ https://www.sciencedirect.com/science/article/pii/S2468781219302036  

When it comes to the human body, one of the most crucial organs that sets us apart from other species is the brain. In this episode we dive into all things brain health, including what makes it unique, ways to optimize it, how it can affect other aspects of your health, and so much more.   In this episode you'll learn: -How much the average brain weighs -How much of your brain your actually use  -That the brain is one of the fattiest organs in the body  -Why cholesterol is key to learning and memory -How to build a strong foundation for brain health -About some methods of mental stimulation for improved cognitive function  -Why reading educational books can be beneficial for brain health -How exercise affects the brain -That exercise can affect brain function  -About the connections between brain cells and how they form -Some benefits of exercise in your physiological body  -At what age the brain begins to atrophy  -Why it’s important to eat a wide variety of whole foods -About the Mediterranean style diet -How diet can drastically affect cognitive function -Why the brain needs a variety of proteins, micro-nutrients, and healthy fats  -What percent of the body's calories are used by the brain -Why healthy fats are thought of as "brain fuel" -About certain nutrients the brain requires  -How omega-3 fatty acids and antioxidants affect the brain -About some foods that are good for brain health  -Why magnesium is crucial for brain health  -How blood pressure can affect the brain  -Why it's important to reduce stress  -About some breathing techniques that can help  -Why high blood sugar can affect brain health  -How tobacco affects the brain  -That over-consumption of alcohol can be detrimental to brain health  -How alcohol can affect sleep quality  -How the state of your mental health affects brain function  -Why it’s beneficial to build strong social ties  -About Blue Zones    -How saunas and hyperthermic conditioning affect the brain

Birth control is a very important women’s health issue that is not often talked about or explained in detail. Whether you’re on the pill or not, it’s important to know how different forms of birth control work in order to make the most-informed decisions for yourself. In this episode, we discuss all things birth control with Dr. Jolene Brighten, who brings a unique perspective on the pros and cons of hormonal birth control, how to find what works best for you, and so much more. Dr. Jolene Brighten is a prominent leader in women’s medicine and the emerging science of Post-Birth Control Syndrome — studying the effects of hormonal birth control on female health. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. Dr. Brighten is also part of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, and ABC News.   In this episode you'll learn: -The pros and cons to birth control and why each person needs to make that decision for themselves  -Some major benefits that have come from birth control   -About Dr. Brighten's journey with learning about birth control  -Why there is no “one size fits all” birth control method -What are some indications that you may not be a good candidate for birth control -About the different types of birth control  -That doctors can gaslight patients (even accidentally) and how you can handle it  -Why it's important to write down your specific period-related data regularly  -About the link between birth control and autoimmune diseases such as Chrohn's disease -About the mental health component of birth control   -Questions you can ask yourself before going on an oral contraceptive  -How hormone contraceptives can affect mood.  -That there are many formulations of birth control to try if one type doesn't work for you  -Why it's so important to be educated about the different types of birth control -What actually happens in your body when you take a birth control  -What progesterone can help with and how your body makes it  -About the difference between natural hormones that your body produces and synthetic hormones  -About 3 types of estrogen in females  -How birth control affects ovulation  -About the history of birth control in America and why it was developed  -About “Pregnenolone steal” and what really happens with the hormone pregnenolone  -Things to look for when choosing your doctor  -Why you can't have fixed beliefs in science -About how having "Good guy vs Bad guy" mentalities can cause problems  -How synthetic hormones can affect your gut, heart, brain, hair, skin, and more -About all types of birth control (including F.A.M., IUDs, gels, and more)  -About the Natural Cylcles birth control app  -Why being on birth control long-term has risks  -About Amenorrhea -About mail-order birth control    Resources:  Connect with Dr. Brighten: Dr. Brighten.com    |   PBCS Free Ebook  | Instagram | Youtube | TikTok 

There are three basic components to every diet: carbs, protein, and fat. These macro nutrients that make up our food can be tracked and consumed strategically in order to optimize performance and hit goals (although it’s not necessary for success). Additionally, short-term tracking of calories and macros can help lead to a to a more balanced diet and better body composition change. In this episode we dive into why tracking calories and macros can be helpful for some, how to calculate the correct amounts for you, when to adjust, and more.    In this episode you'll learn:  Why tracking macros can be helpful  About IIFYM (if it fits your macros) and how it works  That tracking macros can help you find where you're at  Why protein is such an important macro nutrient  How protein intake affects muscle  What carbohydrates are and how they’re stored   When is the optimal time of day to eat your carbs  About carb cycling  A few different option for macro ratios  What net carbs are (usually for keto)  About fats and why your body needs them  What some side effects are of not getting enough fat  About the ideal range of dietary fat for most people  How to calculate your macros  About online calculators  About TDEE (total daily energy expenditure)  General equations for calculation macros  A few accurate ways to measure body fat percentage About the Mifflin-St Jeor equation and the Katch-McArdle equation Why it's important to not over-exercise  That it can be helpful to take a weekly average for weight How to work out your macros starting with calorie intake  What lean body mass is and how to calculate it Some myths about eating a high protein diet How to find the right amount of carbs for you  Low carb vs keto  Why cookie cutter diet models aren't effective  About portion control and how tracking can help with it  Studies:  In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. https://pubmed.ncbi.nlm.nih.gov/16002798/ Studies show that protein is by far the most filling. It helps you feel more full — with less food https://pubmed.ncbi.nlm.nih.gov/15466943/ “Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance” https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml “A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes”https://journals.humankinetics.com/view/journals/ijsnem/24/2/article-p127.xml A high protein diet can worsen kidney function for people that already have kidney disease, but it does not affect kidney function in healthy adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236074/ A meta-analysis actually concluded that high-protein is actually favorable and not detrimental to bone health. https://academic.oup.com/ajcn/article/105/6/1528/4633993

If you have stubborn body fat that won't budge, have recently lost a lot of weight and hit a plateau, or are in the bodybuilding community, reverse dieting may be an effective means to help you accomplish your goals. In this blitz episode we discuss all things reverse dieting including what exactly it is and why it can work for certain people.  We also break down multiple health benefits of effective reverse dieting, including restored metabolic health and increased energy levels/metabolism.    In this episode you'll learn:  What reverse dieting is and how it works  3 types of people reverse dieting can be effective for About metabolic adaptation  How reverse dieting can help with finding maintenance levels  About the effects of dieting on the body  What  non-exercise activity thermogenesis (NEAT) is About the leptin hormone and how it affects your appetite  Why restrictive eating can potentially lead to binge eating  Alternative ways to track progress other than the scale  How to increase calories for reverse dieting  That your baseline caloric level will change  Why everyone's experience with reverse dieting is different Where your calorie additions should ideally be coming from   Why tracking is so important for reverse dieting  About some benefits of reverse dieting  Studies:  This is from a study in 2014: “Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain…” “Metabolic adaptation to weight loss: implications for the athlete” 2014 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/   Additional studies:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/ https://www.ncbi.nlm.nih.gov/pubmed/19198647 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/ https://www.ncbi.nlm.nih.gov/pubmed/25645138 https://www.ncbi.nlm.nih.gov/pubmed/21460597 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3167663/

When it comes to working towards long-term fat loss, it can be frustrating if you don’t have the tools and knowledge to set yourself up for success. In this episode, we dive into all things fat loss including common obstacles that can inhibit it, and healthy ways to achieve and optimize fat loss goals. We also cover what the difference is between weight loss vs fat loss, how stress plays a role, and so much more that will help give you an edge when it comes to losing fat safely and feeling your best.     In this episode you’ll learn:  Healthy ways to measure your success when it comes to fat loss  About why eating in a moderate calorie deficit is crucial for fat loss  Why you don’t want to eat too low calorie  That basal metabolic rate and total daily energy expenditure are important if you’re tracking macros and calories  What basal metabolic rate means  Why tracking calories and macros is helpful for long-term weight loss  Start tracking everything that makes you feel good, bad, etc.  About portion control and its role in fat loss  Why eating less refined foods and more whole foods is critical to healthy weight loss  About the 80/20 rule and how it can be helpful  Why eating fat doesn’t make you fat  Why a “sad” salad is not nearly as effective as a more filling salad  Some healthy fats to incorporate into your routine  That it’s critical to eat plenty of protein, produce, and fiber throughout the day  Why it’s better to eat fruit after your workout and veggies at all times of the day  Why a nutrition plan is so much more effective than a short-term, restrictive diet plan  About obesogenic environments and why they can make it more difficult to maintain a healthy weight  Tips for how to overcome an obesogenic environment About compensatory physiological adaptations and how they affect your hunger levels Why it’s critical to properly adjust your calorie levels as you lose weight  The difference between tracking body composition and tracking weight  That chewing your food is crucial for breaking down your food and healthy digestion What nutrient timing is and how it can help optimize weight loss  That stress can play a huge role in multiple aspects of your health  Tips for maintaining healthy insulin levels  That maintaining hormone levels is imperative to healthy fat loss  What xenoestrogens are and how they can affect hormone levels and weight  Ways to avoid leptin sensitivity  About hunger hormones like ghrelin and neuropeptide Y and ways to optimize them  Why sugary drinks like fruit juices are not helpful for weight loss  About intermittent fasting to help with fat loss  Ways to address and optimize gut health  That the supplement glutamine can be helpful  Why choosing smaller plates and silverware can be helpful with portion control  That sprinting is extremely effective for fat loss  References:  If you need help with calculating macros/calories, contact Chris here: Chris Rocchio on Instagram | masteryourhealth.net  Master Your Health Episode:  Things Preventing You From Reaching Your Goals (Stress)  Gut health pt 1  Gut Health pt 2 w Mary Pardee  How to Set the Stage for Better Sleep       Products:  Oura sleep tracking ring  Sources:  “Diets w/ a lot of ultra-processed-foods caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet.” https://osf.io/preprints/nutrixiv/w3zh2 Feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultra processed foods w with a higher risk of all-cause mortality. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2723626  “Dieting: proxy or cause of future weight gain?”  2015 https://www.ncbi.nlm.nih.gov/pubmed/25614200 “Dieting and restrained eating as prospective predictors of weight gain” 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/ “Physiological adaptations to weight loss and factors favouring weight regain” 2015 https://www.nature.com/articles/ijo201559 “Weight loss, weight maintenance, and adaptive thermogenesis” 2013 https://academic.oup.com/ajcn/article/97/5/990/4577235 “Effect of physical activity on weight loss, energy expenditure, and energy intake during diet induced weight loss.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/23804562 “Eating slowly led to decreases in energy intake within meals in healthy women.” https://www.ncbi.nlm.nih.gov/pubmed/18589027 “Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1.” 21010 https://www.ncbi.nlm.nih.gov/pubmed/19875483 “Increased chewing reduces energy intake, but not postprandial glucose and insulin, in healthy weight and overweight young adults.” 2019 https://www.ncbi.nlm.nih.gov/pubmed/29767425 “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” 2013 https://academic.oup.com/ajcn/article/97/4/728/4577025 “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24299050 “Pre- versus post-exercise protein intake has similar effects on muscular adaptations” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ “International society of sports nutrition position stand: nutrient timing” 2017 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4 One study found leptin levels in obese patients were 4x higher than those at normal weight https://www.ncbi.nlm.nih.gov/pubmed/8532024/ Glutamine has been shown to be a promising therapeutic approach to stimulating insulin secretion in obesity and type 2 diabetes patients. https://www.ncbi.nlm.nih.gov/pubmed/19056578 Glutamine can reduce Firmicutes by balancing out the ratio between them and another class of bacteria, Bacteroidetes, which in turn can also decrease the amount of ghrelin and leptin-mimicking secretions that come from this class of bacteria. https://www.ncbi.nlm.nih.gov/pubmed/2593349

You’re probably familiar with the bright, multi-colored packets of sweetener placed on the table at restaurants, but do you actually know what they are? Oftentimes these packets are filled with artificial sweeteners that can have a wide range of pros and cons, depending on which you choose. In this episode, we take a deep dive into the research behind 8 non nutritive artificial sweeteners that the FDA has deemed, “generally recognized as safe” and analyze both sides of the argument so that you can make the best decisions for you, in addition to sharing tips on for sugar cravings and ways to sweeten your food more naturally.   In this episode you’ll learn:  -About different names for artificial sweeteners like NNS (non-nutritive sweeteners) and NAS (non caloric artificial sweeteners or non caloric high intensity sweeteners) -About neotame  -That artificial sweeteners have a more intense sweetness than table sugar  -Which 8 non-nutritive sweeteners the FDA lists as generally safe for humans -How the FDA determines an artificial sweetener as safe  -How randomized control trials and observational studies are executed  -About some different types of scientific trials and why certain ones are more reliable than others -That artificial sweeteners have been shown in some studies to help with weight loss  -Why it’s so important to know who is funding a study and what their interests may be  -Why artificial sweeteners may be throwing off the balance of your body and metabolic processes  -About some negative effects of artificial sweeteners shown in rat studies -How the brain how been shown to react to artificial sweeteners compared to sugar  -About how some artificial sweeteners may affect obesity and diabetes -How artificial sweeteners play a role in cravings  -What metabolic disease is   -About Saccharin aka Sweet N Low and Aspartame and studies that have explored their possible link to cancer risk   -How artificial sweeteners have been shown to affect gut health in mice and humans  -That aspartame may affect cognitive function  -About the artificial sweetener acesulfame K and what some mice studies have shown   -Some studies on Sucralose aka Splenda and what they’ve found  -Why you may not want to bake with Sucralose aka Splenda or use it in high heat cooking -About Saccharin aka Sweet N Low  -That neotame is a variation of aspartame  -Which artificial sweeteners are best if using in for high heat  -About the sneaky reason neotame often isn’t required to be labeled in products  -About steviol glycosides aka stevia  -Why stevia extract drops and powder are safer than the whole leaf itself  -About the sweetener Luo Han Guo aka monk fruit extract and how it’s made  -That Monk Fruit gets its sweet flavor from antioxidants called mogrosides -About sugar alcohols such as xylitol, sorbitol, and erythritol and their possible benefits  -That sugar alcohols may actually have a prebiotic effect -About some of Amanda and Chris’ favorite ways to sweeten food and drinks like maple syrup, honey, dates, and more  -Some benefits of using honey in moderation  -Tips for reducing sugar cravings  -That Glutamine may help with sugar cravings  -About personalized nutrition  -Why it’s so important to listen to your own body and adapt your diet accordingly  References:  Detox Episode: Understanding Detoxification & Natural Ways to Support the process with Tyler Jean   https://masteryourhealth.net/episode-15-understand-detoxification-natural-ways-to-support-the-process-with-tyler-jean/  Studies:  “Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” https://www.ncbi.nlm.nih.gov/pubmed/22301929 “Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects.” 2002 https://www.ncbi.nlm.nih.gov/pubmed/12324283 Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929 “Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies.” https://www.ncbi.nlm.nih.gov/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+meta-analysis+of+randomized+controlled+trials+and+prospective+cohort+studies. “Does low-energy sweetener consumption affect energy intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf “The effects of water and non‐nutritive sweetened beverages on weight loss during a 12‐week weight loss treatment program” 2014 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20737 “A review of the effectiveness of aspartame in helping with weight control” 2006 https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2006.00564.x “Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” 2012  https://www.ncbi.nlm.nih.gov/pubmed/22301929 “Sweetness and food preference.” 2012 https://www.ncbi.nlm.nih.gov/pubmed/22573785 Less secretion of hormones that regulate satiation and glucose balance https://www.ncbi.nlm.nih.gov/pubmed/22561130 https://www.ncbi.nlm.nih.gov/pubmed/20060008 https://www.ncbi.nlm.nih.gov/pubmed/15111986/ Two studies used MRI scans to measure the brain’s reaction to different solutions: https://www.ncbi.nlm.nih.gov/pubmed/22583859 https://www.ncbi.nlm.nih.gov/pubmed/22178008 “Artificial sweeteners as a sugar substitute: Are they really safe?” 2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/ “Non-nutritive sweeteners: evidence for benefit vs. risk.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/24345988 “Artificially sweetened beverages--do they influence cardiometabolic risk?” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652 “Non-nutritive sweeteners: review and update.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/23845273 “Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.” 2103 https://www.ncbi.nlm.nih.gov/pubmed/2385026 “Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans.”  https://www.ncbi.nlm.nih.gov/pubmed/27129676 “Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans.” https://www.ncbi.nlm.nih.gov/pubmed/27129676 “Nonnutritive Sweeteners in Weight Management and Chronic Disease: A Review.”  https://www.ncbi.nlm.nih.gov/pubmed/29570245 “Effect of the artificial sweetener, sucralose, on gastric emptying and incretin hormone release in healthy subjects.” https://www.ncbi.nlm.nih.gov/pubmed/19221011 “Effect of the artificial sweetener, sucralose, on small intestinal glucose absorption in healthy human subjects.” https://www.ncbi.nlm.nih.gov/pubmed/20420761 “Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects.” https://www.ncbi.nlm.nih.gov/pubmed/21245879 “Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/23850261 “Artificially sweetened beverages--do they influence cardiometabolic risk? 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652 “Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.” 2103 https://www.ncbi.nlm.nih.gov/pubmed/23891579 “Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929 “First Experimental Demonstration of the Multipotential Carcinogenic Effects of Aspartame Administered in the Feed to Sprague-Dawley Rats” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1392232/ “NTP report on the toxicology studies of aspartame in genetically modified and N2-deficient mice and carcinogenicity studies of aspartame in genetically modified mice (feed studies).” https://www.ncbi.nlm.nih.gov/pubmed/18685711 “Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.” https://www.ncbi.nlm.nih.gov/pubmed/16985027 “Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.”            https://www.ncbi.nlm.nih.gov/pubmed/23891579 Aspartame and Risk of Cancer: A Meta-analytic Review 2013 https://www.researchgate.net/publication/263431436_Aspartame_and_Risk_of_Cancer_A_Meta-analytic_Review “EFSA’s toxicological assessment of aspartame: was it even-handedly trying to identify possible unreliable positives and unreliable negatives?” https://archpublichealth.biomedcentral.com/articles/10.1186/s13690-019-0355-z “Artificial Sweeteners and Cancer” https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet Nature - “Artificial sweeteners induce glucose intolerance by altering the gut microbiota.” https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=2ahUKEwiTy7vMsITpAhWgHTQIHaF7BGAQFjABegQIBRAB&url=https%3A%2F%2Fgenie.weizmann.ac.il%2Fpubs%2F2014_nature.pdf&usg=AOvVaw3BmRT9_sSZe59U1zmUtYFt “Neurobehavioral Effects of Aspartame Consumption” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617129/ “Neurophysiological symptoms and aspartame: What is the connection?” 2018 https://www.ncbi.nlm.nih.gov/pubmed/28198207 “The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/ There are several studies in rodents showing altered gut bacteria: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522834/pdf/fphys-08-00487.pdf https://www.ncbi.nlm.nih.gov/pubmed/28587159 When heated, Splenda was found to degrade and release harmful chloropropanols at high temperatures: https://www.ncbi.nlm.nih.gov/pubmed/24219506 http://www.scielo.br/pdf/eq/v34n4/a02v34n4.pdf 2013 Study - Steviol Glycoside, as well as stevioside and rebaudioside A (similar sweeteners) are not genotoxic. https://www.sciencedirect.com/science/article/pii/S0278691512007533?via%3Dihub According to a 2009 study, monk fruit gets its sweetness from antioxidants. The study found monk fruit extract has the potential to be a low-glycemic natural sweetener. https://pubmed.ncbi.nlm.nih.gov/21351724/ A 2013 study concluded that mogrosides may help reduce oxidative stress. Now it’s not certain if the monk fruit sweetener has the same benefits but the study shows monk fruit’s potential https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854338/ Long term human study on xylitol found no adverse effects other than GI distress, which dissipated after a couple months https://www.sciencedirect.com/science/article/pii/0308814685901177 The GI distress mostly comes from fermentation of the SAs by gut bacteria, which can cause gas and bloating https://www.ncbi.nlm.nih.gov/pubmed/24336061 http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf Doesn’t seem to bring about the possible metabolic confusion we discussed earlier, but lacking studies http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf https://www.ncbi.nlm.nih.gov/pubmed/22832597 https://www.ncbi.nlm.nih.gov/pubmed/21765599 https://www.ncbi.nlm.nih.gov/pubmed/21434778 A few studies indicate that sugar alcohols may have a prebiotic effect. https://www.ncbi.nlm.nih.gov/pubmed/4076932 “Intake of artificially sweetened soft drinks and risk of preterm delivery: a prospective cohort study in 59,334 Danish pregnant women.” 2010 https://www.ncbi.nlm.nih.gov/pubmed/20592133 “Association between intake of artificially sweetened and sugar-sweetened beverages and preterm delivery: a large prospective cohort study.” 2012 https://www.ncbi.nlm.nih.gov/pubmed/22854404 “Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.”    https://www.ncbi.nlm.nih.gov/pubmed/23891579 Additional Studies/Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737213/ https://www.sciencedirect.com/science/article/pii/S0278691518308780 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670679/ https://www.ncbi.nlm.nih.gov/pubmed/?term=sucralose+metabolism+and+pharmacokinetics+in+man https://academic.oup.com/nutritionreviews/article/74/11/670/2281652 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017827/  https://academic.oup.com/nutritionreviews/article/74/11/670/2281652 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/

Everyone has different goals for themselves in life, whether they’re fitness/health related or not, and that’s a great thing! However when it comes to accomplishing goals there are many obstacles that can get in the way and delay progress. The good news is that there are also plenty of strategies to help combat these obstacles and set yourself up for success so that you can focus on what you want to achieve. In this episode we share 11 things that could be getting in the way of your goals, from everything to chronic stress, sleep, self-sabotage, and more. In this episode you’ll learn:  About the difference between acute and chronic stress and how it can affect your goals  That too much cortisol in your blood can lead to issues like weight gain About insulin and the role it plays in the body  How stress can be linked to food cravings  Why it’s crucial for muscle gain to also know when to rest  That inadequate sleep could be getting in the way of your goals  About what sleep variability is and why it’s important  Why it’s beneficial to go to sleep and wake up at the same time everyday  Strategies to handle a lack of social support when it comes to accomplishing your goals  Ways to help find a strong support system to support your goals  How the all or nothing mentality/perfectionism can get in the way Why having a plan is critical to success  That it's important to set specific and achievable goals  Why it helps to physically write down your goals  About the balance between having a workout variation but still sticking with your programs  Ways to help balance eating varied nutrient-dense whole foods and not going overboard About the importance of not relying solely on supplements for nutrients  How a bad environment can get in the way of your goals and how a positive environment can help That it’s crucial to check your ego in order to achieve your goals  About self-sabotage and how it could be getting in the way  Why you shouldn’t allow distractions to impair your progress   References: Sleep episode - https://masteryourhealth.net/episode-19-how-to-set-the-stage-for-better-sleep/  Podcast library - https://masteryourhealth.net/podcast/

While of course living an 80/20 or even 90/10 lifestyle leaves room for the occasional processed treat that may contain a few additives, it is important to know what is in the food that you eat on a regular basis and how it can affect you. When you take the time to thoroughly read all of the ingredients on a food label, how many of the words that you see are familiar, or that you can even pronounce? In this episode, we break down some of the most common food additives, how the scientific community classifies them, and what you should know about how they can affect the human body.   In this episode you’ll learn: -What artificial flavors are and how they affect your body  -About preservatives and why companies opt to use them  - How artificial flavors are made  - About Diacetyl, the products it is used in, and how heat affects it  - That flavored popcorn can have high amounts of Diacetyl   - How Amanda and Chris make homemade popcorn - What monosodium glutamate (MSG) is and how it can affect the body  - About artificial food coloring and its common uses and effects - About a few  common foods that have artificial food coloring  - Details on some of the main artificial colors to look out for: red #40, blue #1, yellow #5 and #6, caramel color  - How artificial food colors can affect your genes  - What the FDA stamp of approval means  - About caramel color and it’s possible health effects  - That artificial food colorings can promote hyperactivity in some - About the link between food dyes and hyperactivity in children  - That there are some healthier choices when it comes to choosing sweets - That food coloring may affect ADHD symptoms in children  - What it means when an artificial food dye crosses the blood/brain barrier  - How the EU handles artificial food coloring in their products  - How the elimination diet can help if you want to test how additives affect you  - About the preservative propionate and how it may affect blood sugar levels, insulin sensitivity, and more  - How the additives sodium nitrate and nitrite are made, what they’re commonly in, and how they can affect the human body -  About sulfites and their link with asthma  - About the common preservatives BHA and BHT and how they have been shown to affect the human body - How packaging additives like bisphenol can affect food and in turn, your body  - What BPS is compared to BPA  - Why it’s better to avoid heating items that contain BPS and BPA  - About products that commonly contain phthalates and why you may want to avoid them  - Some common prefixes for parabens to look for    Studies: For Diacetyl (2,3-butanedione) Amended bill: https://www.congress.gov/bill/110th-congress/house-bill/2693 References:  https://pubmed.ncbi.nlm.nih.gov/20662421/ https://www.researchgate.net/publication/45387392_Emission_of_Diacetyl_23_butanedione_from_Natural_Butter_Microwave_Popcorn_Butter_Flavor_Powder_Paste_and_Liquid_Products https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499850/ https://www.ncbi.nlm.nih.gov/pubmed/12490137 https://www.ncbi.nlm.nih.gov/pubmed/?term=Inhalation+dosimetry+of+diacetyl+and+butyric+acid%2C+two+components+of+butter+flavoring+vapors https://pubmed.ncbi.nlm.nih.gov/18940962/?from_single_result=Inhalation+dosimetry+of+diacetyl+and+butyric+acid%2C+two+components+of+butter+flavoring+vapors&expanded_search_query=Inhalation+dosimetry+of+diacetyl+and+butyric+acid%2C+two+components+of+butter+flavoring+vapors https://pubmed.ncbi.nlm.nih.gov/18474946/ https://pubmed.ncbi.nlm.nih.gov/18227102/   For MSG: https://www.ncbi.nlm.nih.gov/pubmed/5778021 https://www.ncbi.nlm.nih.gov/pubmed/19571220 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2610632/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583269/ https://www.ncbi.nlm.nih.gov/pubmed/22894833 https://www.ncbi.nlm.nih.gov/pubmed/9215242   Food Coloring https://www.ncbi.nlm.nih.gov/pubmed/23026007 https://www.ncbi.nlm.nih.gov/pubmed/20551163 https://www.ncbi.nlm.nih.gov/pubmed/15613992 https://www.ncbi.nlm.nih.gov/pubmed/2824305 https://www.ncbi.nlm.nih.gov/pubmed/2160137 https://www.ncbi.nlm.nih.gov/pubmed/19095036 https://www.ncbi.nlm.nih.gov/pubmed/26364875 https://www.ncbi.nlm.nih.gov/pubmed/22176942 International Agency on the Identification of Carcinogenic Hazards to Humans: Agents Classified by the IARC Mongraphs, Volumes 1-125   Preservative Sources: https://www.ncbi.nlm.nih.gov/pubmed/31019023 https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2011.2392 https://ntp.niehs.nih.gov/ntp/roc/content/profiles/butylatedhydroxyanisole.pdf   https://link.springer.com/chapter/10.1007%2F978-1-4615-9561-8_15 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462476/ https://ntp.niehs.nih.gov/publications/reports/tr/100s/tr150/index.html https://academic.oup.com/toxsci/article/53/2/278/1650414 Encyclopedia of Food Safety p 452 - 474 https://www.ncbi.nlm.nih.gov/pubmed/3899519 https://www.ewg.org/release/new-guide-warns-dirty-dozen-food-additives   For BPA & BPS https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816743/ https://www.sciencedirect.com/science/article/pii/S2214750017300732

There are so many great ways to exercise, but sprinting is one of the best when it comes to getting the most bang-for-buck and optimizing the time you spend working out. Sprinting is an alternative that can help you maintain a solid level of fitness, even if you don’t have access to a gym. Plus, there are a ton of health benefits from it. In this episode, we discuss the many health benefits of sprinting, why it’s so efficient, specific details on how you can incorporate it in your routine, and more.  In this episode you’ll learn:  Why sprints are one of the most effective exercises you can do  About the difference between LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training) How interval training works  About how to find the best work to rest ratio and intensity levels for you How sprints compare to steady state cardio  About EPOC (Excess Post Exercise Oxygen Consumption) or after-burn (the amount of energy you burn after a workout) How cortisol can affect appetite  About the difference between anabolism and catabolism  Why sprints are one of the most bang-for-your-buck exercises  How many times a week to sprint if you’re just starting out About Amanda’s go-to pyramid run (details below) Why sprinting can lead to better body composition  Why sprinting can have a much greater effect in reducing belly fat than more moderate forms of exercise like aerobic training which is like steady state cardio That there are 3 mechanisms behind the fat loss effects of sprint training - EPOC, reduced appetite, and increased fat burning  Why starting with stationary bike sprints is another good option  About the Wingate protocol About descending distance protocol  About some explosive HIIT moves that you can do if you aren’t able to sprint outdoors Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763312/ https://www.researchgate.net/publication/51575623_Repeated-Sprint_Ability_Part_II_Recommendations_for_Training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465984/ https://www.ncbi.nlm.nih.gov/pubmed/22710610 https://www.ncbi.nlm.nih.gov/pubmed/22720138 https://www.ncbi.nlm.nih.gov/pubmed/27806634 Pyramid Workout: 3min run, 1 min rest, 2 min run, 1 min rest, 1 min sprint, 1 minute rest, (30 sec sprint, 30 sec rest X 4) (so ending with 4 30 second sprints)  Sprint Workouts Workout 1 Four all-out sprints in increasing distance order (100, 200, 300, 400 meters) or the reverse order. Rest intervals are 4 minutes following the 400, 3 minutes following the 300, and 2 minutes following the 200, and 1 minute after the 100. Workout 2 Six to ten repeats of 35-meter all-out sprints with 10-seconds rest. Workout 3 4-day-a week interval program: Day 1 & 3 -  ten 30-second all-out sprints with 90 seconds active rest; Day 2 & 4 - do 6 intervals of 2 minutes at maximal speed followed by 90 seconds active rest; Workout 4 Six repeats of 30 second all out Sprints (~200m) w/ 30-45 second rests

Having proper immune support and health is imperative to putting you in a better place to handle stress, sickness, or anything that life throws your way. There is a lot going on in the world right now, and while we certainly don’t have the answers or a cure for Coronavirus, we do have science based studies that show there are ways to help reduce cortisol levels and support your immune system. In this episode we take a deep dive into all things immune-related and share our best research-backed tips to help you stay healthy and feel your best!  In this episode you’ll learn:  Why smoking cigarettes or vaping nicotine can negatively impact your immune system  Why it’s important to support your immune system with a wide variety of healthy foods, especially fruits and vegetables  That acute (moderate to vigorous intensity) exercise is beneficial to the immune system  That obesity and chronic inflammation can have an impact on immune function  Why it’s so important to drink alcohol in moderation, especially when it comes to immune health  How alcohol can negatively affect different aspects of your health  Why it's important for immune function to find healthy ways to minimize chronic stress  A few ways Amanda and Chris deal with stress  About some supplements that have been shown to help promote relaxation and reduce cortisol (Magnesium, Ashwagandha, B Complex, Reishi, Omega 3, GABA, 5HTP, Theanine, Cava, Valerian Root, Lemon Balm) The role caffeine can play in stress and immune health  Why maintaining connection with others is helpful for reducing cortisol levels  How activities like chewing gum and listening to music can help with stress  That quality sleep is crucial to preventing and fighting viruses Why maintaining a healthy gut is imperative to nutrient absorption and immune health That spending time outside can help your body synthesize vitamin D and help reduce the likelihood of you getting sick  About some foods that contain high amounts of vitamin D  How immune strength changes as you get older  About the lack of connection between weather and increased risk of sickness  That certain herbs can have antiviral properties and immunostimulatory effects  References:  Nicotine increases cortisol levels, while reducing B cell antibody formation and T cells' response to antigens: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352117/  A study in the American Journal of Medicine showed that moderate exercise reduced incidents of the cold: https://www.amjmed.com/article/S0002-9343(06)00782-0/fulltext Epidemiologic studies consistently show decreased levels of inflammatory biomarkers in adults with higher levels of physical activity and fitness, even after adjustment for potential confounders such as BMI: https://www.sciencedirect.com/science/article/pii/S2095254618301005 High exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk: https://www.sciencedirect.com/science/article/pii/S2095254618301005 Strong evidence indicating that excess fat stores negatively impact immune function and defense from viruses or parasites in obese individuals: https://www.ncbi.nlm.nih.gov/pubmed/22414338  This study shows that there’s a positive feedback loop between local inflammation in fat tissue and altered immune response, and both of these contribute to the development of related metabolic complications: https://www.ncbi.nlm.nih.gov/pubmed/22429824 Alcohol consumption does not have to be chronic to have negative health consequences: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/ Sleep strengthens T-cells, which are a type of immune cells that fight against regular pathogens: https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate Meditation, breathing into diaphragm, yoga, mindfulness: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X https://www.sciencedirect.com/science/article/abs/pii/S1555415516001732 Supplements: https://www.ncbi.nlm.nih.gov/pubmed/19865069  Exercise: https://www.ncbi.nlm.nih.gov/pubmed/12672148  Chewing gum may help lower cortisol levels: https://www.sciencedirect.com/science/article/abs/pii/S0195666312000943 Spend time with friends and family: https://www.ncbi.nlm.nih.gov/pubmed/10941275 Physical touch reduces salivary cortisol and increases oxytocin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/  https://www.ncbi.nlm.nih.gov/pubmed/19027101 Laughing: https://www.ncbi.nlm.nih.gov/pubmed/12652882  A 2010 randomized, double-blind, placebo-controlled trial published in the American Journal of Clinical Nutrition showed that vitamin D helped reduced your likelihood of developing the flu: https://www.ncbi.nlm.nih.gov/pubmed/20219962 Georgetown University Medical Center researchers found that sunlight, through a mechanism separate than vitamin D production, energizes T cells that play a central role in human immunity: https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/  Herbs: https://www.ncbi.nlm.nih.gov/pubmed/11399518

Creating new habits and breaking old ones can be a difficult journey, especially if you don’t have the right tools and information to support you along the way. Sohee Lee, who has an M.S. in Psychology from Arizona State University, is a Certified Strength & Conditioning Specialist and a Certified Sports Nutritionist, is a pro when it comes to fitness, nutrition, and tips for successfully creating new habits and breaking old ones. In this episode, Sohee shares about her experience with nutrition and fitness, why learning to manage your habits plays such an important role in reaching goals, tips to make new habits last long-term, and so much more.  In this episode you’ll learn: How Sohee got into online coaching  What some of the most common mistakes are when it comes to creating new habits  Why it’s important to understand how behavior change works  Why it’s important to not try and change too many things at once  About the flat tire analogy  How to start with small steps towards big change Why moderation is more effective than drastic measures  About habit stacking is and how it works  Why repetition is key to adopting a new habit  About how accessibility plays a role in breaking habits  Why it’s important to take advantage of times of high motivation when it comes  About some of the biggest mistakes people make when it comes to their training routine  Why it’s best to stick with one program consistently rather than trying multiple different kinds in a short period of time About the importance of knowing the difference between feeling muscle strain and actual pain  That having a spotter can be extremely helpful when lifting  That focusing on upper body in the gym is just as important as lower body  Why combining outcome goals and performance can be an effective tool  About some goals Amanda, Chris, and Sohee have set for themselves  Which exercises are some of Sohee’s favorites About Sohee’s experience with Anorexia and how it changed her relationship with food and fitness  Why it’s crucial to not deprive yourself of food that satisfies you  Connect with Sohee: @soheefit | Lift with Sohee 

Hormones play such an important role when it comes to overall health and quality of life, but how much do we really know about them? Dr. Carrie Jones is a Naturopathic Physician with a Master's in Public Health who has over 12 years of experience in the field of functional and integrative medicine. She is a functional medicine women's health and hormone doctor who believes in the importance of both men and women understanding their hormones in a simplified manner so they can feel more empowered to take control of their own health. In this episode, we dive into what hormone imbalances actually mean, how they can affect the body, which lifestyle changes can help prevent them, and so much more.  In this episode you’ll learn:  How Dr. Carrie got into women’s health  Why studying hormones is becoming more and more popular  About the deal with estrogen and how it can affect the body  Why men need estrogen too About the relationship between estrogen and progesterone  What estrogen dominance is  About some symptoms of estrogen dominance  Symptoms of high estrogen in men  Why deep sleep is so important for men’s testosterone levels About how Dr. Carrie likes to detox and rebalance hormones   Which supplements can help with hormone imbalances  How antibiotics can affect your microbiome and hormones  About some ways alcohol can affect how your body functions  How hormone imbalances affect women in menopause  About estrogen replacement therapy and who can benefit from it What you need to know about estrogen replacement therapy and it’s possible ties to breast cancer  When testosterone replacement can be helpful for men  All about cortisol and how it affects your entire body  Why sunlight early in the morning, movement are crucial for Cortisol Awakening Response  How you can help your cortisol fall at night for a good night’s sleep  About Dr. Carrie’s nighttime routine  That wifi at night may affect your circadian rhythm  How overtraining can affect your sleep  Where to find her: @dr.carriejones | dutchtest.com 

Gut health is so crucial to a properly functioning body and feeling your best. Dr. Mary Pardee is a Naturopathic Medical Doctor and a Certified Functional Medicine Doctor who specializes in integrative gastroenterology and hormone balancing in Los Angeles, California. She is the founder of modrn med, a telemedicine and virtual wellness company that provides concierge medical and health services to clients across the world from the comfort of their homes. In this episode, we break down all things gut health and take a deep dive into what causes gut issues like leaky gut, SIBO, & more and how you can treat and prevent them.  In this episode you’ll learn: About how Mary got into naturopathic medicine  Some common gut health issues Mary sees on a regular basis  What functional bowel disorders are and about some common symptoms About irritable bowel syndrome (IBS) and some different forms of it  What SIBO is (small intestinal bacterial overgrowth)  About what causes SIBO  About why gas and discomfort is a symptom of SIBO  About Migrating Motor Complex MMC  How snacking can affect your gut health  About how fasting 12 hours overnight can affect your health  About how your immune system directly relates to gut health  About the role cortisol plays in your immune system  About why your mental health is just as important as your physical health  About SIFO (small intestinal fungal overgrowth)  About how you can test for SIBO  About probiotics and how they affect your gut Why veggies, fermented foods, and herbs are so great for gut health  The deal with intestinal permeability, A.K.A. "leaky gut” That NSAIDs like Advil can damage the intestinal lining  Mary’s advice for food sensitivities  Why Mary recommends a low FODMAP diet for SIBO and IBS  About fecal microbiota transplants (FMT) and how they can help with Crohns and ulcerative colitis  About Glutamine and how it can help fuel your colon  Why it’s so important to chew your food properly  About what acid reflux is The role stomach acid plays in acid reflux  What Hypochlorhydria is  About some antimicrobial herbs and why they work References: Gut Health Course: www.onecommune.com/gut | @dr.marypardee |  modrnmed.com | facebook   DAY 2 TEST |  INNER BALANCE DEVICE by heart math 

Whether you have diabetes or not, you definitely don't want to miss out on what Robby and Cyrus have to share about their experience eating fruit with type I diabetes! Cyrus Khambatta and Robby Barbaro co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and have helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise. In this episode we discuss what exactly diabetes is, and how their experience on this low-fat, plant-based, whole-food diet has changed their relationship with fruit.  Robby Barbaro, MPH graduated from the University of Florida and is the cofounder of Mastering Diabetes and Amla Green. Robby was diagnosed with type 1 diabetes at the age of 12 and has been living this lifestyle since 2006. In that time, while eating pounds of fruit every day, his HbA1c value has never exceeded 6.4%, and his blood glucose has been stable and easy to manage. Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002.  In  this episode you’ll learn:  -About Robby’s experience being diagnosed with type I diabetes  -The difference between prediabetes, type I diabetes, and type II -About their experience on a plant-based ketogenic diet  -How Robby’s insulin sensitivity changed on a fruit based diet  -The deal with fructose consumed on a fruit based diet  -About Cyrus’ story being diagnosed with type I diabetes, Hashimoto's hypothyroidism, and Alopecia  -What insulin resistance is actually caused by  -About the connection between obesity and diabetes  -About why the ketogenic diet makes you more insulin resistant  -Why eating low fat can help with diabetes but doesn’t help with processing carbs  -About how to introduce more carbs after being on a ketogenic diet  -Which fruit has the highest glycemic index  -About how fruit juice affects blood glucose levels  -How a whole food plant based diet affects athletic performance and recovery -Why it’s important to take supplements on this diet  -Why carbs are crucial to recovery after a workout  -About the optimal omega 6 to omega 3 ratio  -Why intermittent fasting can be a great tool  -Why moving your body daily is so important  -About why documenting food intake is so important for those with diabetes  -How insulin can affect your brain function and possibly be tied to Alzheimer’s and dementia -What it means to reverse type II diabetes  -How intermittent fasting works with the risk of hypoglycemia  masteringdiabetes.org | Mastering Diabetes Podcast | Recipes

The gut is one of the most influential organs; it supports almost all of your body’s functions by breaking down food and absorbing the nutrients you need. When it comes to overall health, the gut plays a crucial role in how the rest of your body functions. In this episode, we begin to break down the ins and outs of gut health, how you can optimize it, and why it’s so important.    In this episode you’ll learn: What exactly the gut is  About how often you should be going to the bathroom daily  About the GI system and how it functions The importance of the microbiome in your GI tract  How your gut supports your immune system Why it’s so important to have a balance of good bacteria and bad  How the gut influences the brain Why stress can cause GI problems  Why the Vagus nerve is so important to gut health  How the gut is tied to serotonin levels  How gut microbes make short chain fatty acids and what they do  That low levels of BDNF are linked the depression and anxiety  How gut biome can affect decision making  How probiotics and gut health can affect your mood  Why it’s so important to make sure you get a diverse probiotic  How antibiotics can be helpful and why it’s important to be selective about when you take them  Why it’s important to rebuild the good bacteria after antibiotics  What prebiotics are What probiotics are Which foods can help support a healthy gut  How NSAIDs like Ibuprofen can affect gut health Why recovery after a workout is tied to gut  About resistant starches and why it’s important to let your carbs cool before eating them  That omega 3’s help reduce inflammation in the body and gut Why you should always chew your food fully  How digestive enzymes can be helpful  About the role sleep plays in gut health What to look out for in processed foods  How alcohol can affect your gut  Ingredients to watch out for in processed meats Which foods have been shown to have anti inflammatory benefits  Studies:  Microbiome and Gut Dysbiosis: https://www.ncbi.nlm.nih.gov/pubmed/30535609 One study in humans found that people with IBS or Crohn;s disease had reduced vagal tone, meaning the function of the vagus nerve was impaired: https://www.ncbi.nlm.nih.gov/pubmed/25207649 Up to 90% of serotonin is produced in the gut. (Some of this is produced by the microbes Cándida, streptococcus, escherichia, & enterococcus) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/ Do your gut microbes affect your brain dopamine? https://www.ncbi.nlm.nih.gov/pubmed/31098656 Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy foods. https://www.ncbi.nlm.nih.gov/pubmed/27169834 Butyrate, neuroepigenetics and the gut microbiome: Can a high fiber diet improve brain health? https://www.ncbi.nlm.nih.gov/pubmed/26868600 Resistant starch: impact on the gut microbiome and health https://www.sciencedirect.com/science/article/pii/S0958166919301077d

What’s sleep got to do with it? Everything! Getting a good night of quality sleep can make all the difference in your day. Similar to how a morning routine can help set you up for success, prioritizing your sleep with a nighttime routine is just as important. In this episode we break down everything from the effects of inadequate sleep, to the benefits of REM sleep, and even tips to help you achieve it.    In this episode you’ll learn:  Why getting a good night of sleep is so important  About the 4 stages of a REM sleep cycle and how one cycle takes  What REM sleep is  Why a 90 minute nap can be beneficial  About the possible connection between depression and sleep  How deep, REM sleep is different from other types of sleep  About how getting too little sleep has been linked to increased risk of death How sleep deprivation has been linked to to insulin sensitivity About the tie between obstructive sleep apnea and other health problems like type 2 diabetes and obesity  About the correlation between quality of sleep and appetite  About how sleep can affect memory retention How getting inadequate/lack of sleep can cause inflammation in the body  About the link between sleep deprivation, child obesity and obesity later in life  About how lack of sleep has been linked to higher disease risk  What exactly obstructive sleep apnea (OSA) is  Tips to set yourself up for a good night of sleep How blue light can affect your sleep and how blue light blocking glasses can help  That drinking caffeine in the late afternoon can still affect your quality of sleep  Why working out earlier in the day may help you sleep better  About mouth taping and how it may help encourage more nasal breathing and REM sleep  About Amanda’s nighttime routine About Chris’s nighttime routine  Tips for late night snacking References from the episode:  Blackout curtain:  https://www.amazon.com/gp/product/B016ZMJE1C/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 https://www.amazon.com/gp/product/B00E4OIWRG/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 Noise machine:  https://www.amazon.com/gp/product/B076F2JKYC/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1   Studies:  -This study concluded that people reporting consistently sleeping 5 hours or less per night should be regarded as a higher risk group for all-cause mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/  -This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes. https://www.sciencedaily.com/releases/2015/11/151104134039.htm -2018  study linked sleep deprivation with increased late-night junk food cravings & night snacking and was strongly correlated with obesity, diabetes & other health problems. https://uahs.arizona.edu/news/ua-study-finds-link-between-sleep-loss-nighttime-snacking-junk-food-cravings-and-obesity  -This study concluded that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults. https://www.ncbi.nlm.nih.gov/pubmed/12683469  -This 2010 metaanalysis covering 1.3 million people over 25 years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/   -2014 study showed that children who slept less had increased risk for obesity and high BMI. https://pediatrics.aappublications.org/content/133/6/1013.long 

Curious how posture affects your life? Ever wonder if there were steps you could take to cultivate better mindfulness throughout your day?  Cue Aaron Alexander, a pioneering manual therapist and movement coach with over sixteen years of professional experience whose clients range from A-list Hollywood celebrities to professional athletes and everyone in between. In his recent book The Align Method, Aaron Alexander shows readers how posture and body alignment are powerful tools for building strength, achieving peak performance, reducing pain, and approaching the world with a new sense of confidence. In this episode, we discuss a wide range of topics from the importance of moving your body and being aware of your posture, to the effects of body language, to self-care.  In this episode you’ll learn: About Aaron’s background and how we got into bodybuilding  How bodybuilding has changed his life  About the Align method and why all movement has meaning About Albert Mehrabian UCLA professor and the 55-38-7% principal  Why body language is a huge part of communicating with others   About the importance of being aware of your postural carriage throughout your life About what Aaron’s morning routine looks like  Why getting out in the sunlight at different times of the day is so important   Why Aaron advocates on sitting on the floor  Why it’s so important to move your body throughout the day  Aaron’s tips for good posture when you’re sitting down  Why grip strength alone isn’t the best indicator of your heart health  About the benefits of walking treadmill desks and standing desks  About why certain positions like the “superhero” pose may help you feel more confident  About his experience co-writing with Phil White  Why it’s so important to give your eyes a break from focusing on things close-up throughout the day Why it’s so important to take breaks throughout the workday About the Box breathing method for stress and how to use it  Aaron’s takeaway advice for your health journey  Connect with Aaron: The Align Method | The Align Podcast | Instagram 

Having a morning routine is a great way to start the day and set yourself up for success. In this episode, we discuss some of the many benefits of having a productive morning routine. We also dive into what our morning routines look like almost every day and share some other successful people’s morning routine In this episode you’ll learn: How having a morning routine can influence the rest of your day  Some tips for setting up your morning routine Why it’s important to go to sleep and wake up at the same time everyday  How writing out lists at the beginning of the day can help you get closer to reaching your goals  Why it’s better to start the day with more intentional tasks before watching the news, sending emails, or going on social media Why it’s important to prioritize your goals, tackle one at a time, and hold yourself accountable to them  About ideas that you can incorporate into your morning routine  How moving your body first thing in the morning can set you up for a great day  Why setting up your mindset for the day with things like mediation, positive affirmations, reading books, etc. is just as important as moving your body  How you can use affirmations to set yourself up for the day  About gratitude journaling and how you can use it to start your day on a positive note  That making your bed in the morning can help set you up for success later in the day  Why it’s important to start your day with a healthy breakfast  About the benefits of beginning the day with a sauna session  How self care like dry brushing can help set you up for a successful day  What Amanda’s morning routine consists of About the benefits of oil pulling  What Chris incorporates into his morning routine  About Tyler Jean’s (aka @functional.foods) morning routine  What Tim Ferriss does to start his day References from the episode: Tyler Jean aka @functional.foods & Tim Ferriss @timferriss 

People have been sitting in hot tents and rooms since ancient times. This practice of sitting in hot rooms was often thought of as a spiritual purification and to be healing and cleansing on the body. In today’s podcast, we explore all the studied benefits of sauna usage and why this ancient technique has continued to be such a staple in many people’s lives including Finland culture in particular.  In this episode you’ll learn: About the health benefits of regular sauna use  What hormesis is  About heat shock/stress proteins, why they’re important, and how sauna use can affect them What it means when proteins are damaged and how sauna use can help repair them  About what a traditional sauna is compared to Infrared and steam saunas The recommended temperatures to set the sauna to and for how long, depending on your tolerance  Why sweating is so good for you  About how heat exposure can activate  NRF2 in our cells  About FOX03 proteins and how saunas can help activate it  That using the sauna regularly has been shown to have direct links with lower risk of cardiovascular related death  How long term sauna use can affect blood pressure, endothelial function, reduce inflammation, and more  Why sauna use may be linked to a lower risk of developing hypertension in men  How sauna use affects inflammation in the body  About the protein BDNF (Brain Derived Neurotrophic Factor) and how it’s affected by heat and exercise  How regular sauna use has been tied to lower risk of dementia and Alzheimer’s  About the cognitive effects of sauna use and how they may even help combat depression  That some studies link regular sauna use to an increase in Norepinephrine and Prolactin levels in women  That depending on dosage, saunas have been linked to the promotion of growth hormone release  Why it’s important to safely work your way up to longer time/higher temperatures in the sauna  About how using the sauna can help you to maintain muscle mass How sauna use can help facilitate the excretion of BPA’s and heavy metals  Why it’s important to excrete phthalates and how the sauna can help with the process About Bikram hot yoga and it’s possible benefits    Studies Referenced: 1) Heat shock proteins in neurodegenerative disorders and aging https://dx.doi.org/10.1007/s12079-014-0243-9 2) Heat stress activates heat shock response https://dx.doi.org/10.1152/japplphysiol.00242.2007 https://www.ncbi.nlm.nih.gov/pubmed/22488284 https://dx.doi.org/10.1152/japplphysiol.00383.2018 3) Nrf2 protection  https://www.sciencedirect.com/science/article/pii/S1726490109700358?via%3Dihub https://www.sciencedirect.com/science/article/pii/S0076687902530469?via%3Dihub  4) FOX03 activation https://science.sciencemag.org/content/303/5666/2011 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724 5) Congestive Heart Failure studies https://www.jstage.jst.go.jp/article/circj/80/4/80_CJ-16-0051/_article https://www.jstage.jst.go.jp/article/circj/68/12/68_12_1146/_article 6) Coronary heart disease, peripheral artery disease, and dyslipidemia studies https://www.sciencedirect.com/science/article/pii/S0735109707028550?via%3Dihub https://www.journal-of-cardiology.com/article/S0914-5087(10)00171-1/fulltext https://www.internationaljournalofcardiology.com/article/S0167-5273(11)02245-5/fulltext http://archive.sciendo.com/IJOMEH/ijomeh.2014.27.issue-4/s13382-014-0281-9/s13382-014-0281-9.pdf 7) Hypertension https://academic.oup.com/ajh/article/30/11/1120/3867393 8) Inflammation  https://link.springer.com/article/10.1007%2Fs10654-017-0335-y 9) BDNF – cognitive health https://www.hindawi.com/journals/bmri/2018/1685368/ https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724 https://academic.oup.com/ageing/article/46/2/245/2654230 https://www.karger.com/Article/FullText/493392 10) Depression https://insights.ovid.com/crossref?an=00006842-200507000-00021 https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478 11) Attention & Focus https://www.amjmed.com/article/S0002-9343(00)00671-9/fulltext https://www.ncbi.nlm.nih.gov/pubmed/2759081 https://link.springer.com/article/10.1007%2FBF00691246 12) ADHD https://www.nature.com/articles/pr2003297 13) Growth Hormone & Metabolism https://www.amjmed.com/article/S0002-9343(00)00671-9/fulltext https://link.springer.com/article/10.1007%2FBF02330710 https://www.tandfonline.com/doi/full/10.1080/02656730601176824 14) Muscle Mass Maintenance  https://www.ncbi.nlm.nih.gov/pubmed/11165553 https://www.physiology.org/doi/full/10.1152/jappl.2000.88.1.359 https://www.physiology.org/doi/full/10.1152/japplphysiol.00722.2006 https://www.tandfonline.com/doi/full/10.1080/02656730601176824 https://www.physiology.org/doi/abs/10.1152/japplphysiol.01098.2018 https://www.physiology.org/doi/abs/10.1152/japplphysiol.01098.2018 15) Reduction in All-Cause Mortality Events 

Tyler is an aspiring Naturopathic Doctor, who attends the National University of Natural Medicine (NUNM) in Portland, Oregon. In this episode, we break down all things detoxification and discuss why it’s so important to detox your body in a safe way. Tyler really brings nuance to the conversation around detoxification, dispels myths and informs you how to support your body with the detoxification process the natural way.  In this episode you’ll learn:  How Tyler got started in the health industry, more specifically naturopathy  What detoxification really means for the body  The 5 most important organs to keep in mind when it comes to detoxification  About the role the liver plays in regards to detoxing   Why detoxification should be an ongoing effort, not something a quick cleanse can do  Why some people accumulate more toxins than others Basic activities that you can do to support detoxification naturally  How bisphenols are excreted from the body  About how the liver stores toxins  Why it’s so important to detox the safe way About the three phases of biotransformation/detoxification  How diet impacts the detoxification process What metabolites are and about the role they play in detoxification  How fasting can help with the detoxification process  Why obesity can be a risk factor for holding on to toxins  What dictates weather visceral or adipose fat are formed  Why sleep is such an important factor in detoxification  About more aggressive ways to support detoxification  About the gene mutation MTHFR and how you can improve methylation How dioxins, arsenic, and heavy metals affect the body  About why FitTea isn’t the best choice for detoxification and what some better choices may be References from the episode:  BUS study: Blood Urine and Sweat https://www.ncbi.nlm.nih.gov/pubmed/21057782  Connect with Tyler: Instagram @functional.foods | eatfunctionalfoods.org | Facebook |   

While we often promote HIIT training and strength training, we forget about the great benefits of simply just going for a walk. This episode is a powerful reminder of how beneficial adding in some extra steps to your day can be. We also share some ideas for how to incorporate walking into your daily routine. In this episode you’ll learn:  About the health benefits of walking  Why it’s important for your health to take breaks and walk throughout the day  Why walking is a great way to start if you’re new to working out  How walking can help prevent and fight obesity, which is linked to tons of health issues  That sedentary time has been shown to be a risk factor for a host of health issues like diabetes, cardiovascular disease and more  Why it’s important to create healthy habits at a young age if possible, as obesity in adulthood is linked to many health issues That walking has been shown to boost creativity  Walking outdoors is linked to other health benefits like sun exposure and vitamin D  That moderate daily exercise has been linked to a lower risk of coronary heart disease How walking has been shown to help relieve joint pain  Why incline walking is beneficial to help reduce stress on the body  Regular walking can help cut the effects of weight promoting genes  That walking can boost your energy levels  Walking is correlated with having less illnesses and getting sick less frequently  Some studies have shown walking after meals to help with blood sugar levels  References from the episode: Obesity was linked to health issues in this 2016 study: https://www.cdc.gov/obesity/data/adult.html  2012 meta-analysis showed that sedentary time was linked to increased disease risk:  https://www.ncbi.nlm.nih.gov/pubmed/22890825  2014 Journal of Experimental Psychology found walking to boost creativity: https://psycnet.apa.org/record/2014-14435-001  2009 meta-analysis linked walking with lower risk of coronary heart disease: https://www.ncbi.nlm.nih.gov/pubmed/19306107   2013 meta-analysis examined the connection between walking and improved knee pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/ Harvard study showed moderate daily walking to cut the effects of weight promoting genes: https://www.sciencedaily.com/releases/2012/03/120314142833.htm   2017 study published in Physiology & Behavior linked stair exercise to boost energy in young women more than a low dose of caffeine: https://www.sciencedirect.com/science/article/abs/pii/S0031938416310666  This correlation study showed walking to be linked with fewer sick days: https://bjsm.bmj.com/content/45/12/987?sid=fe62a8c5-430b-4506-b854-20b62e8a5e9e  This small 2013 study found that a 15 min walk after each meal to be effective at improving blood sugar levels: https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084 

Yovana Mendoza started her Youtube channel and Instagram account about 6.5 years ago after she adopted a new healthy lifestyle. While the initial switch to her new found diet led her to feel amazing at first, she would later start to develop signs of health issues that would indicate that maybe her diet wasn’t working so well for her long term after all. In this episode, Yovana will walk you through some of the red flag signs she wished she would have listened to earlier on and encourages listeners to approach their healthy lifestyle with an open mind.  In this episode you’ll learn:  How Yovana got started in the health world  What exactly a raw vegan diet is Why vitamin B12 and other supplements are so important for vegans Why the vegan diet didn’t work Yovana and how it affected her health About her experience developing health issues like amenorrhea, candida, etc during her last year as a vegan What SIBO is and how it caused her to change her diet to include animal protein What her vegan doctor’s recommended to help with her SIBO  What it was like for her to transition from a vegan diet to eating animal products  About the backlash she got from the vegan community when she changed her diet What exactly caused her SIBO How the vegan diet can lead to Candida Why eliminating processed foods is  the key, rather than eliminating protein  What Yovana ate to cure her SIBO and what she eats in a day now About how she buys her meat and tries to opt for the highest quality whenever possible  About the symptoms to look for  Yovana’s advice for listening to your body and finding what works best for each individual  Yovanas’ tips for those that decide vegan/vegetarian diets work best for them  What she looks for when purchasing animal products like eggs, fish, etc. Yovana’s thoughts on the recent documentary Game Changers  Connect with Yovana:  Youtube: Yovana Mendoza | Instagram @Yovana | Pinterest Rawvana

After working in the hospital for 6 years, Dr. Jess Peatross decided to leave her job and pursue further education in Functional Medicine. Her passion for preventive care and her search to find more tools to help heal her patients drove her down this path of self improvement and furthering her education. Now, she has the power to give her patients the best of both worlds with her training in both western medicine as an MD as well as Functional Medicine. During her Functional Medicine training, she really began to understand and research the medicinal power of CBD and cannabis. Today, we’re picking her brain on CBD, cannabis and how sift through the BS on the market.  In this episode you’ll learn: How Dr. Jess’ experience in internal medicine and as a hospitalist led her to dig deeper into finding the root causes of chronic disease  About the process that prescription drugs and medical devices go through to get “approved”  Why it’s important to question the motive behind medical studies  What exactly CBD is About the many uses and benefits of using CBD as medicine How to find high quality CBD and pinpoint the right dose for you What “full spectrum” CBD means How to spot a good CBD  Why topical CBD balms work to help decrease inflammation  About the difference between CBD and cannabis  The difference between CBD from hemp and from cannabis How THC with CBD can help to fight cancer  How THC can affect developing brains in young adults How CBD can affect pregnant women/new mothers  How medical marijuana has been linked to lower narcotic use and death in some studies  What the endocannabinoid system is  How micro-dosing psilocybin has been shown to help some with addiction  @dr.jess.peatross | Nourish Medical Center San Diego | Online Education with Dr. Jessica Peatross  Resources / Links: Bayer sold HIV-risky meds - Factor VIII concentrate - https://www.cbsnews.com/news/bayer-sold-hiv-risky-meds/ Caught selling a blood-clotting product that stopped potentially fatal bleeding in hemophiliacs but was linked to the risk of HIV infection. New York Times reported that it sold millions of dollars worth of an older version of the medication in Latin America and Asia while marketing a newer, safer product in the United States and Europe: https://www.nytimes.com/2003/05/22/business/2-paths-of-bayer-drug-in-80-s-riskier-one-steered-overseas.html