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In episode 194 of the Thyroid Answers Podcast, DR. Kelly Halderman is back to discuss the Foundational Five Fitness factors that must be addressed to improve your thyroid physiology and health. If you don't have a good foundation, all the medication and supplement strategies may provide temporary benefits, but will not offer long-term thyroid recovery and health. Dr. Kelly Halderman has a background in functional medicine, earning her medical doctorate (MD) in 2007 & completing a family practice medicine internship with the University of Minnesota in 2009. She is an international educator in the area of integrative and precision health. Dr. Halderman also has a traditional Naturopathic Medical Degree from KCNH. She holds certification in MethylGenetic Nutrition by The Nutrigenetic Research Institute and certification from The American Functional Neurology Institute in Functional Neurology and Neurofeedback. She is an active member of the American Academy of Anti-Aging Medicine, President and founder of The American Association of Nutraceutical Formulators, and a member of the Physicians Committee for Responsible Medicine and Society of Physician Entrepreneurs. Dr. Halderman has a doctorate in clinical nutrition, is also board certified in Clinical Nutrition by the CNCB, has certification in Plant-Based Nutrition from Cornell University, and health coaching certification from the Institute for Integrative Nutrition. She also has comprehensive experience in nutraceutical science & formulation, creating & educating on novel formulations for consumers, practitioners & professional associations such as the NFL Hall of Fame. A former physician turned executive-level biotech expert, she currently serves as Weo's Chief Health Officer. This health-conscious company harnesses the power of diamond electrolysis to augment the most precious molecule on the planet, water.
In this jam-packed episode of The B-Side Bois: A Rugby Podcast, the Bois dive into the world of women's rugby in the U.S. with two incredible guests. First, we chat with Rachel Ehrecke, USA Women's National Team player, Foundational Five member of WER Denver Onyx, Penn State alum, and former IAYRA State MVP from Iowa. Then, we sit down with Jenny Dillon, President of the Women's Board for Quad City Irish Women's Rugby, to discuss the growth of the game at the grassroots level.But that's not all—we break down the latest happenings in Iowa high school rugby, give our first impressions of the highly anticipated RUGBY25 video game, and check in on Major League Rugby's opening weekend. Plus, we make our Round 3 Six Nations predictions and, of course, share plenty of laughs along the way.Tune in for great insights, exciting rugby news, and the classic B-Side banter you love!
If you're feeling anxious and overwhelmed, it's hard to get out of the negative thought spiral. What if there was a simple phrase that could pull you out of your circumstances and help you focus on the present moment? On today's episode, Heather O'Brien and I speak about the simple phrase she uses and how you can implement this practice of gratitude in your own life. Heather is a prophetic healing coach, minister, author, and speaker. She helps Christians heal with God from trauma, anxiety, and depression by hearing God's voice. She is the host of a top 5% globally ranked podcast, Heal with God. She believes with God's help, you can forgive the unforgivable & heal from trauma. This is a faith-forward episode, but even for those who are not Christians, I know that our discussion of how to use present moment gratitude to combat anxiety will be a blessing to you. Resources Mentioned: Connect with Heather on her website, podcast, Instagram, and Facebook Grab Heather's free 7-Day Mental Makeover Challenge! My recent interview on Heather's podcast Related Episodes: Episode 17: Decluttering Our Self-Talk with Julia Ubbenga from Rich in What Matters Episode 99: Master Mental Clutter in Four Simple Steps Episode 39: Anxiety and Overwhelm Impacting Your Motherhood? Focus on The “Foundational Five” and Build Your Stress Resiliency with Rachel Fernandez from The Stressed to Refreshed Podcast *** I help moms declutter their homes, heads, and hearts. Contact - > info@simplebyemmy.com Podcast -＞ https://www.simplebyemmy.com/podcast Learn -＞ https://www.simplebyemmy.com/resources Connect -＞ Join our free Facebook group Decluttering Tips and Support for Overwhelmed Moms Instagram -＞ @simplebyemmy and @momsovercomingoverwhelm *** Don't Know Where to Start? *** 5 Steps to Overcome Overwhelm -＞ https://simplebyemmy.com/5steps/ 5 Mindset Shifts for Decluttering -＞ https://simplebyemmy.com/mindset/ Wanna work with me to kick overwhelm to the curb, mama? There are three options for you! Step 1: Join a supportive community of moms plus decluttering challenges to keep you on track at the free Facebook group Decluttering Tips and Support for Overwhelmed Moms Step 2: Sign up for the weekly Decluttering Tips and Resources for Overwhelmed Moms Newsletter and see samples here: https://pages.simplebyemmy.com/profile Step 3: Get more personalized support with in-person or virtual decluttering and organization coaching! https://www.simplebyemmy.com/coaching
“With an improved healthspan, cognitively, people are on their game. They're in flow with their business. They're able to be much more productive.” For Dr. Fred Grover Jr., the Chief Medical Officer of Phi Longevity, this is more than a vision—it is a measurable goal. By prioritizing proactive, integrative health strategies, Dr. Grover points out that optimizing physical and mental well-being goes beyond extending life; it's about thriving in every area of work and life. Entrepreneurs, he explains, can unlock extraordinary creativity, leadership, and resilience when they prioritize their health as much as their business goals. In this episode, Alex Raymond is joined by Dr. Grover and Steve Pinedo, the co-founder and CEO of Phi Longevity, to discuss why health is an important foundation for effective leadership and sustainable business success. Together, they introduce the Foundational Five—a holistic wellness framework centered on nutrition, movement, sleep, regenerative self-healing, and cutting-edge therapies. By treating health like a business—tracking key metrics and focusing on impactful strategies—this episode reveals how to boost performance, extend longevity, and enhance mental clarity. It's a call to shift from a reactive to a proactive approach to wellness, offering entrepreneurs practical steps to take control of their health and future-proof their lives. Quotes “In the allopathic traditional world, you're looking at a 10-minute visit that just doesn't provide an ample amount of time to address prevention other than say, ‘Okay, it's time for your mammo, time for your PSA, time for your colonoscopy.' And that's about all they're able to tackle.” (05:46 | Dr. Fred Grover Jr.) “With an improved healthspan, cognitively, people are on their game. They're in flow with their business. They're able to be much more productive.” (06:28 | Dr. Fred Grover Jr.) “Wellness is just critically important because medical science has delivered a number of great innovations that have allowed us to live longer and really long, potentially fulfilling lives. But because of a lot of our unhealthy lifestyles, we're living a lot of our end of our years in a very debilitated state. And the only way we can really counteract that is through proactive medicine and proactively taking care of ourselves.” (03:02 | Steve Pinedo) “What are those numbers that you manage your health to? And what are those key performance indicators for your health, for cardiovascular health, for body composition? What is your percentage of muscle? What is your percentage of fat? How are they changing over time? So you have to sort of think about this more systematically about what those numbers are, and then work with a team to think about what are the modalities that you can employ and control to address those.” (11:30 | Steve Pinedo) Links Connect with Steve Pinedo and Dr. Fred Grover Jr., MD: https://www.philongevity.com/ Connect with Alex Raymond: LinkedIn: https://www.linkedin.com/in/afraymond/ Website: https://amplifyam.com/ HiveCast.fm is a proud sponsor of The Conscious Entrepreneur Podcast. Podcast production and show notes provided by HiveCast.fm
In this episode of Transform Your Workplace, host Brandon Laws wraps up his conversation with Josh Durham, founder of Gamut Project Solutions, on the Foundational Five framework for leadership and growth. Josh reflects on lessons from his years in commercial construction and emphasizes the importance of “daring greatly” by embracing failure and taking thoughtful, measured risks. With insights on fostering psychological safety and building with purpose, this episode offers practical tools for anyone looking to lead boldly, build meaningful relationships, and create lasting impact. TAKEAWAYS Embracing failure as a gift and learning opportunity is essential for growth. Taking thoughtful, measured risks can drive personal and professional transformation. Creating psychological safety is crucial for fostering high-performing teams in any organization. Leaders should act with purpose and intention, mapping out meaningful journeys for themselves and their teams. Mastering one's craft requires continuous learning and avoiding repeated mistakes. Spreading goodwill generously and maintaining a positive approach can create lasting impact, even during challenges. Being both the hero and guide in one's own life involves taking ownership rather than falling into victim or villain roles. A QUICK GLIMPSE INTO OUR PODCAST
Sit down with industry expert Josh Durham, founder of Gamut Project Solutions, as he delves into the critical aspects of leadership in his Foundational Five program. This timely discussion focuses specifically on the aspect of personal leadership. Through insightful anecdotes and practical advice, Durham emphasizes the power of making thoughtful decisions, delegating effectively, and fostering trust, collaboration, and transparency among those you lead. TAKEAWAYS Effective leadership starts with leading oneself before leading others and focuses on self-awareness and personal development. Purpose-driven leadership stands in contrast with detrimental masked leadership, which prioritizes power and title over transparency and collaboration. Purpose-driven leadership fosters honest communication, knowledge sharing, and collaboration among team members, ultimately leading to higher performance and efficiency. Effective leaders should consider the ripple effects of decisions before jumping into initiatives. Delegation not only fosters personal growth but also empowers team members to grow and contribute. Leaders must prioritize tasks to make efficient use of their time. A QUICK GLIMPSE INTO OUR PODCAST
Are you constantly sacrificing your own needs for others? Do you feel depleted, but aren't sure how to get to the root of your own needs? In today's episode, Teresa Wiedrick from The Homeschool Mama Self-Care Podcast is helping us develop effective self-care boundaries so that we can nurture the nurturer. Teresa Wiedrick helps the dissatisfied, overwhelmed homeschool moms shed what's not working so she can show up in her homeschool (& life) authentically, purposefully, and confidently. She's a graduated homeschool mom of four & Certified Life Coach who walks alongside moms to reflect their concerns & challenges so they can get clear on those challenges, enable clarifying, perspective-shifting conversations, and encouraging accountability with practical tools. I know you're going to love this conversation! Resources Mentioned: Connect with Teresa via e-mail, on her website, podcast, Instagram, YouTube, and her Facebook group for homeschool mamas. Check out Teresa's free resources including her 5-Day Wellness Challenge and her Overcoming Overwhelm Assessment. Build Your Boundaries Journaling Workbook Teresa's book Homeschool Mama Self-Care: Nurturing the Nurturer My episode on Teresa's podcast Related Episodes: Episode 39: Anxiety and Overwhelm Impacting Your Motherhood? Focus on The “Foundational Five” and Build Your Stress Resiliency with Rachel Fernandez from The Stressed to Refreshed Podcast Episode 51: 7 Steps to Declutter Challenging Relationships and Become a Boundary Boss with Jen Rogers from Bold & Blended Stepmoms Episode 66: How to Simply Nourish Yourself as a Busy, Overwhelmed Mom with Kristen Noriega from the Baby Weight Nutritionist Podcast *** I help moms declutter their homes, heads, and hearts. Contact - > info@simplebyemmy.com Podcast -＞ www.simplebyemmy.com/podcast Learn -＞ www.simplebyemmy.com/resources Connect -＞ Join our free Facebook group Decluttering Tips and Support for Overwhelmed Moms Instagram -＞ @simplebyemmy and @momsovercomingoverwhelm *** Don't Know Where to Start? *** 5 Steps to Overcome Overwhelm -＞ https://simplebyemmy.com/5steps/ 5 Mindset Shifts for Decluttering -＞ https://simplebyemmy.com/mindset/ Wanna work with me to kick overwhelm to the curb, mama? There are three options for you! Step 1: Join a supportive community of moms plus decluttering challenges to keep you on track at the free Facebook group Decluttering Tips and Support for Overwhelmed Moms Step 2: Sign up for the weekly Decluttering Tips and Resources for Overwhelmed Moms Newsletter and see samples here: https://pages.simplebyemmy.com/profile Step 3: Get more personalized support with in-person or virtual decluttering coaching! www.simplebyemmy.com/coaching
I never thought I was an angry person…until I became a mom. Throughout my own journey with anger, I've sought out therapy (including EMDR), medication, and the support of other moms who have gone before me on this journey. I still have moments where I'm triggered by my kids, but things are much better thanks to consistent daily habits that help me with my anger and stress. Today's guest, Elizabeth Andreyevskiy has also walked this journey and now she is sharing her best tips for improving our stress resilience and healthy habits to support our nervous system. Elizabeth is a stress coach for Christian moms. She is the host of Emotionally Healthy Legacy podcast and a mom of 4. Elizabeth is super passionate about mental health and emotional wellness in motherhood. She supports stressed Christian moms in overcoming anger and embracing emotional stability, empowering them to leave an emotionally healthy legacy for their children's lives. I hope that you will be blessed by our conversation! Resources Mentioned: Connect with Elizabeth on her podcast Emotionally Healthy Legacy and learn more about the ways she supports moms on her website Elizabeth's free gift to my listeners - 5 Steps to Breaking Free from Mom Rage Shame Related Episodes: Episode 1: My Story of Overcoming Overwhelm Episode 31: Effectively Parenting Strong-Willed Kids When You're Overwhelmed with Danielle Bettmann from Parenting Wholeheartedly Episode 39: Anxiety and Overwhelm Impacting Your Motherhood? Focus on The “Foundational Five” and Build Your Stress Resiliency with Rachel Fernandez from The Stressed to Refreshed Podcast *** I help moms declutter their homes, heads, and hearts. Contact - > info@simplebyemmy.com Podcast -＞ www.simplebyemmy.com/podcast Learn -＞ www.simplebyemmy.com/resources Connect -＞ Join our free Facebook group Decluttering Tips and Support for Overwhelmed Moms Instagram -＞ @simplebyemmy and @momsovercomingoverwhelm *** Don't Know Where to Start? *** 5 Steps to Overcome Overwhelm -＞ https://simplebyemmy.com/5steps/ 5 Mindset Shifts for Decluttering -＞ https://simplebyemmy.com/mindset/ Wanna work with me to kick overwhelm to the curb, mama? There are three options for you! Step 1: Join a supportive community of moms plus decluttering challenges to keep you on track at the free Facebook group Decluttering Tips and Support for Overwhelmed Moms Step 2: Grab a free 10-minute clarity call at https://calendly.com/simplebyemmy/clarity Step 3: Get more personalized support with in-person or virtual decluttering coaching! www.simplebyemmy.com/coaching
Chris shares the foundational building block relational skills that have changed his life and are easy to share with friends and family.
Get an eye-opening look into the construction industry with recent guest and Gamut Project Solutions founder Josh Durham. Learn all about Gamut's Foundational Five series and other timely leadership advice, all taken from Josh's successes and failures over his many years in construction project management. Tune in for insight into relationships, negotiation strategies, empathy, and the need for inclusivity and psychological safety in the construction industry and beyond. TAKEAWAYS Gamut Project Solutions offers a program called the Foundational Five, which provides practical tools and focuses on leadership, relationships, and communication. The five guiding principles are agreements, communication, leadership, agency, and relationships. Employees are willing to follow leaders who compromise, value relationships, and communicate effectively. When people feel psychologically safe, distractions decrease, and productivity increases. A QUICK GLIMPSE INTO OUR PODCAST
Are you feeling anxious, stressed, and overwhelmed? Have you started decluttering but want to do more to feel better? Are you interested in finding a holistic solution but you're not sure where to start? Do you want to build your stress resiliency so you can better cope with the (numerous!) stresses of being a mom? Rachel Fernandez is here to help! Rachel is a Jesus-loving, messy-bun wearing, work-at-home mom to two under three. After a lifetime of anxiety and stress affected her fertility and caused a devastating miscarriage and mental breakdown, she discovered the beauty of holistically healing her anxiety from the root. She now coaches other moms on how to heal their anxiety by nourishing their bodies, creating systems of self care, and finding the joy of a faith mindset. Today she talks about her “Foundational Five” to help you build the stress resiliency that will serve you in all seasons of your motherhood. GIVEAWAY ALERT! Simply leave a written review in Apple Podcasts (5 star ratings are also greatly appreciated if you are enjoying the show!) and send me a screen shot of your review to info@simplebyemmy.com to be entered into a drawing to win a $25 Amazon gift card! If you've already left a review, share one of your favorite episodes on Instagram or Facebook at tag me at @simplebyemmy for your entry! Please send all screen shots and do all your social media tags before midnight Eastern time on Tuesday, June 13th and I will announce the winner during my podcast on June 15th! Resources Mentioned: Rachel's podcast, The Stressed to Refreshed Podcast Rachel's Facebook Group - Holistic Anxiety Solutions for Moms of Littles Free Guide: Create More Calm and Become a More Present Mom: 8 Daily Habits to Reduce Anxiety Contact Rachel My Interview on Rachel's Podcast *** I help moms declutter their homes, heads, and hearts. Podcast -＞ www.simplebyemmy.com/podcast Learn -＞ www.simplebyemmy.com/resources Connect -＞ Join our free Facebook group Decluttering Tips and Support for Overwhelmed Moms Instagram -＞ @simplebyemmy and @momsovercomingoverwhelm *** Don't Know Where to Start? *** 5 Steps to Overcome Overwhelm -＞ https://simplebyemmy.com/5steps/ 5 Mindset Shifts for Decluttering -＞ https://simplebyemmy.com/mindset/ Wanna work with me to kick overwhelm to the curb, mama? There are three options for you! Step 1: Join a supportive community of moms plus decluttering challenges to keep you on track at the free Facebook group Decluttering Tips and Support for Overwhelmed Moms Step 2: Grab a free 10-minute discovery call at https://calendly.com/simplebyemmy/discovery Step 3: Get more personalized support with one-on-one coaching! www.simplebyemmy.com/coaching
I share my perspective on creating more efficiencies when we teach people core troubleshooting and problem-solving skills like the Foundational Five.
Do you have the most important foundational aspects of your business in place?In this episode of of my 5-part sales podcast series, I'm talking about the behind the scenes work you need to focus on to really set yourself up for success with creating a capital campaign. In this episode you'll learn...How to define the problem that you solve with your businessHow to ensure you're creating the right offer to solve that problemThe psychological triggers that make your ideal customer buy from youHow to algin the benefits you bring to their lives after the sale happensOutlining why you're unique compared to your competitionVisit janditchfield.co/plan and grab your free workbook to help outline your campaign strategy.**************************************************************************Doors are officially open to enroll in my new coaching program, Capital Campaign Formula - a proven and highly strategic sales system that takes you step by step through how to create a 6-figure annual campaign plan for a product, service or program based business.Capital Campaign Formula is the only personalized coaching program of its kind on the market that not only teaches you how to create a 12-month sales plan based on conversion techniques only used in the charity sector, but also what to say and the exact actions to take in order to create highly engaged campaigns that result in consistent 6-figure years in your business time and time again.You can access one of ONLY 10 seats in the Capital Campaign Formula - enroll here today!Want to learn more? Book a free call with me to chat!
To help you on your reading journey, Youtini has selected Five Foundational Books that every Star Wars fan should read first. These novels give readers an excellent idea of what the EU has to offer, spanning picks from both Canon and Legends timelines as well as important eras in publication history. However, over recent years Star Wars has come out with incredible Canon novels that might throw a hydrospanner into our original plans. Our hosts will revisit the selection process of how the original Foundational Five was formed and if there is a strong argument to replace a book on the list or even add in a sixth pillar to the fold! Send any and all questions to livingforcepod@youtini.com, tweet at us @LivingForcePod, hit us up on Facebook, watch LIVE on YouTube, and don't forget to join the discussion on Discord at http://youtini.com/ (Youtini.com). Help the galaxy find us by leaving a review and please remember to subscribe!
This week, we take a look at one of our Foundational Five. The Rise of Kylo Ren by Charles Soule and Will Sliney is an incredible canon miniseries. Come see what The Cosmic Force crew has to say about this one. ▶Get your copy of Crimson Reign #3: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbi1Ld3FQWjZtakZwZWlMRXVVZEhGV1pVZFU3QXxBQ3Jtc0tsaEJYUFh6U0tsNlh6WWpaeDV0REJHMlFvTm1ZQzk3UE9GLTNhMXZDTkxkc1h5dVZ0RDY3bzZyaTI2OE1jNkV2YUhhb3RqVkJwbXZyMk1LODQtbW00Y01DaEpJdmZvbmpLdHc4Z0F3WVFSNl9zNWE3RQ&q=https%3A%2F%2Fgeni.us%2FNjQ1JF (https://geni.us/NjQ1JF) ▶Get your copy of Han Solo & Chewbacca #1: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbXU0NFhPb2tjelRVSEt0MDlUeUl2MzNpbmszd3xBQ3Jtc0tsRDdZTkV6OS1VRk1USm1BVm5lMC1Nb29EcVN1UEEtZWkxUVZRay1xZk1JUjBRRzlvZHduRGFlVGJ4djZJWmhKSkpFd0NOT09xWFpMSzdsUHhEem1iM2xwckhVRXlHZ0c1bmR4ekJwYTFMOXRvbmhtTQ&q=https%3A%2F%2Fgeni.us%2FZWpZkJ (https://geni.us/ZWpZkJ) ▶Support the Amidala Initiative: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbWFXNm1mNU5mWThLTVl5VzNhZnYyRVd4X20zUXxBQ3Jtc0tsV2pXcVlXOVVac0F4TFdXakRpdGlZSVNvLTlTTXpwZ1Vkc0FOMFAwT1N1Wnd3WEFfWWZINW9TblYwTmw1ZzBESDlrZnllNUZYcEc4Z3JDR2sxNi1Zc055RnA1MjYwUElUbTI2czl6QWxZVnZmUEwycw&q=https%3A%2F%2Fwww.gofundme.com%2Ff%2Fthe-amidala-initiative-for-equality-texas (https://www.gofundme.com/f/the-amidal...) ▶Complete Star Wars Timeline | https://tinyurl.com/yznkb8w7 (https://tinyurl.com/yznkb8w7) ▶New Book & Comic Releases on http://youtini.com/ (Youtini.com) | https://tinyurl.com/4bnhp8du (https://tinyurl.com/4bnhp8du) ------------------------------------------------------------------------------------------------------- JOIN OUR COMMUNITY ▶ WEBSITE https://www.youtini.com/ (https://www.youtini.com) ▶ DISCORD https://www.youtini.com/discord (https://www.youtini.com/discord) ▶ TWITTER https://twitter.com/youtini_us (https://twitter.com/youtini_us) ▶ INSTAGRAM https://www.instagram.com/youtini_us/?hl=en (https://www.instagram.com/youtini_us/?hl=en) ▶ FACEBOOK https://www.facebook.com/youtini (https://www.facebook.com/youtini) ------------------------------------------------------------------------------------------------------- SUPPORT YOUTINI ▶ WEEKLY CONTENT ON PATREON: https://www.patreon.com/youtini (https://www.patreon.com/youtini) ▶ YOUTINI MERCH: https://www.youtini.com/merch (https://www.youtini.com/merch) ------------------------------------------------------------------------------------------------------- GET MORE STAR WARS BOOKS ▶ Get A FREE Star Wars Audiobook: https://www.youtini.com/audible (https://www.youtini.com/audible) ▶ Best Canon Book To Read First: https://www.youtini.com/book/lost-stars (https://www.youtini.com/book/lost-stars) ▶ Best Legends Books To Read: https://www.youtini.com/guide/best-star-wars-legends-books (https://www.youtini.com/guide/best-star-wars-legends-books)
When you understand these skills, you'll have a better understanding of what it takes to be a gentleman. When these abilities are working for you in your life, you will have a life that everyone will envy, and these three abilities will propel you to the top of any organization you are a member of! So, what are these three abilities I'm referring to? Responsibility,Accountability,DependabilityI appreciate you taking the time to listen today, and if you have any questions about this or anything else I talk about, please email me at anthony@gentsjourney.com or find me on Instagram @mygentsjourney.
In this Foundational five episode #3. We are going to talk about something that people chase, but never find. When people around you see it that cant un see it. No what is this I am talking about? I am talking about Excellence.In this episode:What does becoming a Gentleman that strives for excellence look like?Why you always give 100% of you focus on what you are doing.What are the steps to achieve excellence in you life?Why is it important to go all the way!I appreciate you taking the time to listen today, and if you have any questions about this or anything else I talk about, please email me at anthony@gentsjourney.com or find me on Instagram @mygentsjourney.
In this Second foundation Five episode of 2022, we are going to talk about something that separates leaders from the average Joe, this is what separates Gentlemen for regular guys. What is this one thing that separates leaders and gentlemen from everyone else? Execution.In this episode:What does a life look like when you don't execute on what you say?What does losing trust look like?What is a fake life?What does a life look like with constant execution?I appreciate you taking the time to listen today, and if you have any questions about this or anything else I talk about, please email me at anthony@gentsjourney.com or find me on Instagram @mygentsjourney.
This is the first of five foundational episodes for the year 2022. We're going to talk about something that can knock you unconscious in a matter of seconds. Being unable to regulate this will always limit your abilities and will effectively prevent you from being a Gentleman or progressing on your path to self-mastery. What exactly am I referring to? Why you need to master your emotions.In this episode:What are the two types of emotionHow to identify them.Reaction emotion vs Triggered EmotionHow to overcome Triggered and Reaction Emotion.What Lenses are you looking through.Why forgiveness is the key. I'd like to express my gratitude for taking the time to listen today! Please contact Anthony@gentsjourney or find me on Instagram @mygentsjourney if you have any questions regarding this or anything else I've discussed on the program!
It's better to have it and not need it than need it and not have it. At a time of broken supply chains, concerns about maintaining health, and constant government interference with access to natural products, it's crucial to stock up on the following essential supplements, as well as others you might use every day. Why You Need to Stock Up Now Worker shortages, COVID-related closures, and ships that cannot reach their port have led to disastrous supply chain problems. Though it will take a few more months to become severely problematic, the supplement industry will face significant supply problems soon. Supplement manufacturers may feel the impact of broken supply chains more than most other industries. Here's why: Raw materials come from across the globe, which means production or shipping issues with a single ingredient in a formula will keep the product from getting produced.As we move into cold and flu season, demand could rise to greater levels than ever, with much of the population still fearful of getting COVID-19.More and more research continues to come out, showing consumers the impact of certain micronutrients, herbs, and botanicals on supporting your immune system, which increases demand even more.Pressure by government agencies to ax natural therapies, so pharmaceuticals can be sold instead, means some supplements will no longer be available to consumers.Political tensions may prevent some countries from shipping to others, which could impact raw material availability. Though the above are all possibilities, one thing is sure: Prices continue to climb. The cost to produce raw materials, ship them to manufacturers, pay employees to make them, and the cost to package and ship them to a customer are all increasing. If you can still get them, you'll pay more for your supplements a year from now than you do today. Maintaining Ample Supply Since most supplements have a 2-year shelf life before their efficacy starts to decrease, you can save yourself money and ensure you'll have ample supply by keeping at least a six-month supply on hand. Once you get your six-month supply, continue ordering a one-month supply each month after that and using the oldest products first. That way, you won't have products that expire, and you won't have to worry as much about products running out of stock. Preppers often think this way about food, and many people think this way when it comes to finances, keeping an emergency fund saved up. If you're going to maintain the best possible health, even if you face difficult times, you'll do the same with your supplements. While I'd recommend you keep a six-month stash of all of your regular supplements, such as the Foundational Five, I've highlighted the supplements below based on their increased likelihood of product shortages and rising prices. Order based on what your budget allows, but don't get caught without your essential supplements when supplies run out. If you'd like to save money, get access to more product alternatives when items go out of stock, and support the content on this site, order through my Wellevate dispensary. Even if you decide to order elsewhere, I hope you find the recommendations helpful. .ugb-2a8ed86-wrapper.ugb-container__wrapper{border-radius:5px !important} Save Money When You Use My Wellevate Dispensary In addition to the types of supplements I recommend stocking up on, I've also included the actual products I recommend most often. Except for Young Living's Master Formula, you can order all the supplements through my Wellevate practitioner dispensary. I've set up my dispensary so you save 15% on all of the 300+ brands available, including the items I recommend below. SHOP WELLEVATE NOW 1. High-Quality Multivitamin A high-quality multivitamin and protein powder would be the two most important supplements to have on hand if we were in a SHTF situation. It would help ensure you meet your micronutrient ...
McKel Kooienga is a licensed and registered Dietitianand creator of the Mindful Nutrition Method™ who helps thousands of people truly understand their right way of being nourished and finding peace around mealtime. She gives our community some practical tips around eating, establishing the energy around mealtime to create better digestion, and how to truly nourish our bodies. We talk anxieties around eating, McKel's Foundational Five™ approach for a nourished eating, and how to rid ourselves from the unbalanced pendulum swinging between “good” and “bad” foods. Share this episode with the foodies or someone you care about to help lead a nourished life today! To check out McKel's FREE Workshop on her Mindful Nutrition Method, watch here: https://members.nutritionstripped.com/workshop Intro Notes: Sydney Shares her thoughts on the Bachelorette Finale and her own experience with imbalanced eating and how she applies McKel's tactics to leading a more nourished life! Reach out! @somethingtosharepodcast Hosted by: @sydneylotuaco Guest: @nutritionstripped -find out your balanced eating archetype -Connect with McKel! Thank you to our sponsors! Go to zocdoc.com/SYDNEY and download the Zocdoc app to sign up for FREE and book a top rated doctor! Learn more about your ad choices. Visit megaphone.fm/adchoices
Using the 'Foundational Five' structure to share intent, objectives, organization, resources and communications to help brand new Brazilian Jiu Jitsu (BJJ) intro students through BJJ White Belts on the cusp of earning their Blue Belt to survive.
Using the 'Foundational Five' structure to share intent, objectives, organization, resources and communications to help brand new Brazilian Jiu Jitsu (BJJ) intro students through BJJ White Belts on the cusp of earning their Blue Belt to survive.
Using the 'Foundational Five' structure to share intent, objectives, organization, resources and communications to help brand new Brazilian Jiu Jitsu (BJJ) intro students through BJJ White Belts on the cusp of earning their Blue Belt to survive.
Using the 'Foundational Five' structure to share intent, objectives, organization, resources and communications to help brand new Brazilian Jiu Jitsu (BJJ) intro students through BJJ White Belts on the cusp of earning their Blue Belt to survive.
In a galaxy FULL of Star Wars comics, where in the world should you start? In this episode we'll dive into the five core comics we recommend as the perfect jumping on point—with classic characters, characters original to the comics, and even a recommendation that's an absolute blast from the past. . .
In this week's episode of SportSquire, Brad speaks about 5 benefits of Kettlebell Training as well as his "Foundational Five" exercises to help all build functional strength. 5 Benefits of Kettlebell Training: 1.) Build Strength and Power 2.) Take Advantage of Ground Based Movements 3.) CardioRespiratory Improvement 4.) Engagement of Core and Postural Muscles 5.) Targets Deficient Movement Patterns Foundational Five Kettlebell Movements: 1.) Swings 2.) Goblet Squat 3.) Farmer's Carry 4.) Lunge Walks 5.) Overhead Press Brad speaks to the progressive and infinite possibilities of advancing into more complex lifts like Turkish Get Up, Snatch, Bulgarian Split Squat once you have built a foundational base through the foundational five exercises. Education in this segment also revolves around the utilization of Kettlebells as a supplement to a current training program or a great opportunity to "deload" after a heavy periodization or even the benefit of an athlete implementing into training as they enter the offseason. Tune into this week's episode as we expand on the benefits and the specific movements of kettlebell training and how they can help YOU become a STRONGER version of yourself!
Land-Grant Holy Land's newest podcast series, Stick to Sports, will be unlike any podcast you've heard on the Ohio State beat. Your hosts, Tia Johnston and Matt Tamanini, will (of course) talk Ohio State football, but the primary focus of the show will be on what's going on around the periphery, such as weird/funny happenings in college football and the sports world at large, as well as other things that keep us interested in between games, whether that's pop culture, social media trends— you name it. Tia and Matt begin this week's episode discussing Ohio State's departures, why Shaun Wade could have benefitted from one more year playing college ball (but also...go get paid, Wade) and — the best news of the week— Chris Olave's decision to return and why we believe he has some unfinished business to attend to. In light of the Olave news, we decided to keep the good news going by reading off some of our favorite news stories from the week thus far. On the second half of the show, we shake things up by asking each other silly ice breaker/job interview questions. We tell each other which fictional character we'd like to be, which actor we'd want to play us in a movie about our lives, what we'd do with six months of financial and total freedom, and who is in our “Foundational Five.” Learn more about your ad choices. Visit podcastchoices.com/adchoices
Land-Grant Holy Land’s newest podcast series, Stick to Sports, will be unlike any podcast you’ve heard on the Ohio State beat. Your hosts, Tia Johnston and Matt Tamanini, will (of course) talk Ohio State football, but the primary focus of the show will be on what’s going on around the periphery, such as weird/funny happenings in college football and the sports world at large, as well as other things that keep us interested in between games, whether that’s pop culture, social media trends— you name it. Tia and Matt begin this week’s episode discussing Ohio State’s departures, why Shaun Wade could have benefitted from one more year playing college ball (but also...go get paid, Wade) and — the best news of the week— Chris Olave’s decision to return and why we believe he has some unfinished business to attend to. In light of the Olave news, we decided to keep the good news going by reading off some of our favorite news stories from the week thus far. On the second half of the show, we shake things up by asking each other silly ice breaker/job interview questions. We tell each other which fictional character we’d like to be, which actor we’d want to play us in a movie about our lives, what we’d do with six months of financial and total freedom, and who is in our “Foundational Five.” Learn more about your ad choices. Visit megaphone.fm/adchoices
In this of the Final Episode of the Foundational Five Series we are talking about taking action! So this is what you will learn in this episode.What is ActionWhat does life look like when you don't take action.Why People don't take action.How to take action.I want to thank you so much for listening to my podcast. If you have any questions please feel free to reach out!
In this third installment of the Foundational 5 series. I go over how to build a compelling Vision for your life. I also talk about my struggle with building my vision and how I over came those struggles.In this episodeWhat is Vision? How do you setup your vision?How to work the vision you have?Take ACTION NOW!!!This is a jam packed episode with lots of great stories! Thank you so much for listening!
In this fourth installment of the Foundational 5 series. I go over setting Goals! I go over why are goals so important in you life and how I changed my life by having them!In this episode What are Goals?Why are goals important?What happens when you don't have goals?How do I know what Goals I want in my life?The 4 main categories of Goals.I had a lot of fun with this episode. So thank you so much for listening!
Gentleman Foundational Episode #2 I talk about setting a higher standard for your self.We also go intoWhy standards are importantDifferences between Low and high standardsFinding your standardsOnly accepting the best from yourself and others.It important to listen to these in order as for the episodes in the foundational Five build into each other. Thank you so much for listening!
In this episode I go over Mindset. Difference between Negative and Growth MindsetHow to overcome a Negative MindsetWhat is a Positive MindsetHow to establish a Positive Mindset.This is the first go the Foundational Five Podcast Episodes. This Episode is where I started my personal journey to become a Gentlemen. So there is lots of stories but also information that I believe will help you in your journey!
The foundational concepts that I have built my signature clutter clearing process on. But these are quick excerpts of 5 minutes or less. I don’t like babbling to fill up time. Short, sweet and to the point. Just like me. If you’re looking for someone (or a bunch of someone’s) to tell you if your home looks cluttered... you’re doing it wrong. Try this instead.
The foundational concepts that I have built my signature clutter clearing process on. But these are quick excerpts of 5 minutes or less. I don’t like babbling to fill up time. Short, sweet and to the point. Just like me. What is the Spectrum of Stuff. Why is it important to know?
A high-quality multivitamin is the first supplement I recommend out of my Foundational Five. In the time it takes to swallow the capsules, you significantly increase your total nutrition intake for the day. As important as they are, I'm often surprised by how few people understand the importance of taking multivitamins each day. If you still don't understand why you need a high-quality multivitamin, start here. If you know why but don't know which multivitamin is best, this post is for you. If you didn't read my blog post on how to identify a high-quality multivitamin, here are a handful of criteria to consider. In the best multivitamins, you'll find: The natural form of folate, not folic acidMethylcobalamin, not cyanocobalaminMineral chelates (i.e. bisglycinate)Vitamin K2, not just K1Well-above the Daily Value (DV) for most vitaminsOther health-promoting ingredients, such as herbs, adaptogens, amino acids, etc., at efficacious dosages It's not enough for the label to boast 100% of the Daily Value (DV) of essential vitamins and minerals. You need the forms your body absorbs. Low-quality, low-priced multivitamins use forms of essential nutrients you can't absorb. The label might look impressive, but if you can't use the nutrients, you just create premium-priced urine. Other than the gummy multivitamin I recommend for kids, each of the products that made this “best” list makes an excellent multivitamin for women. Men would benefit from all of them other than the gummy and the prenatal multivitamin. These multivitamins are professional-quality supplements. As such: The packaging isn't designed for retail with flashy graphics and half-naked models. These professional brands usually invest more in their medical teams and quality manufacturing than in marketing experts. I'd prefer to use the best product with mediocre packaging than use a product with the coolest packaging that does nothing for me. None of these supplements contains artificial flavors, color, or sweeteners.All are gluten-free but not necessarily vegan.If you take medication or are being treated for a medical condition, always check with your doctor before introducing a new supplement to your nutrition plan.Most of these supplements contain ingredients in addition to their vitamins and minerals. As each person is unique, if you have a subtle reaction to a multivitamin, it's often one of the botanicals or additional ingredients. Consider a different product if that occurs for you. You'll find each of these multivitamins through my Wellevate dispensary. As always, my members and customers get 15% off all products from the more than 300 brands available through it. Life Extension Mix™ Capsules by Life Extension (All-Around Best Formula) The most potent and phytonutrient-filled multivitamin available. The first time I saw Life Extension Mix, my eyes bugged out. I couldn't believe everything they piled in into this product. Most multivitamin makers limit the number of capsules in their formula to make it more appealing to consumers. We even did that when we came up with Thorne's Multi-Vitamin Elite (the next multivitamin I cover). We decided to pack what we could into three morning capsules and three evening capsules. You see that same concept with other products in this "best multivitamin" list. Not so with Life Extension Mix. They blew the doors of the capsule boundary. A daily dose requires you to take 12 capsules, but what a great formula they fit into those dozen capsules! You won't find anything else like it. Life Extension Mix contains the most bioavailable vitamins and minerals at very potent levels. It also includes a buffet of other phytonutrients, amino acids, and enzymes, including: N-Acetylcysteine (NAC)Green Tea Bitter orangeCalcium D-glucarateAshwagandhaTart cherryPomegranate extractQuercetin phytosome As excellent as the formula is, it does lack vitamin K.
When you're first starting out, it's easy to get overwhelmed at product knowledge: which carrier, which product, which plan do you recommend? It can be a lot to take on. In this episode, I break down the high points of each- what to consider and where each shines. Use this as a reference- it's a lot of information, not meant to overwhelm, but if you listen a few times, you'll get the main points. To protect your mind, keep listening. To protect your family, contact us. To change your life, join our team.
If you could only choose one supplement to build muscle (assuming you already use the Foundational Five), creatine monohydrate would have to be first on the list. Yet, it does much more than build muscle. It offers a host of health benefits, from helping to deal with depression, slowing age-related muscle loss, and enhancing athletic performance. If you're not using it now, you could be missing out on one of the most potent (and affordable) health-promoting supplements on the planet. What is Creatine? Creatine is a non-protein amino acid, used in high-intensity muscle contraction and brain function. You store about 95% in muscle tissue and the rest in your brain and (in men) the testes. Short-term, high-intensity exercise relies on the phosphagen system, also called the Adenosine Triphosphate-Phosphocreatine (ATP-PC) System. As the name suggests, adenosine triphosphate contains three phosphate molecules. Breaking the bond between phosphate and adenosine leaves you with adenosine diphosphate (ADP) plus phosphate, and releases energy to power muscle contraction. As your muscles demand energy, they deplete stores of ATP. To continue muscle contraction, you need to find a phosphate and add it to ADP, rebuilding ATP. Creatine phosphate donates that phosphate. By increasing your creatine monohydrate intake, you increase your stores of creatine phosphate, which helps you complete an extra rep or two, lift more weight, or carry out intense activity longer before fatiguing. Your kidneys, liver, and pancreas produce about one gram per day from the amino acids arginine, glycine, and methionine. The average non-vegetarian consumes another one to three grams per day through their diet. These amino acids are needed to synthesize creatine internally. GroupAvg. Creatine Stores (mmol/kg dry muscle)Vegetarians90-110 mmol/kgAvg. Meat-Eater120 mmol/kgUpper Limit160 mmol/kg Meat, fish, and poultry are the primary dietary sources. However, even if you eat a high-protein diet, you won't eat enough meat to maximize stores in your muscles and brain. Supplementing raises storage levels by about 33%. Creatine... Prevents depletion of ATPStimulates protein synthesisPrevents protein breakdownHelps stabilize membranesActs as an antioxidant, aiding in the reduction of reactive oxygen species (ROS) Performance Benefits Creatine is the most-used ergogenic aid on the planet. That's not surprising since it's so effective and safe. The effects of creatine supplementation occur after the loading phase, which saturates muscle fiber stores. Supplementation typically improves high-intensity physical performance by 10-20%. Performance benefits are more pronounced in men than in women, mainly due to their higher muscle mass. The following are well-supported performance benefits of creatine. Increased strength: Creatine draws fluid into muscle cells, improving muscle strength by increasing the muscle's leverage around the joint. Since you can lift more weight, the additional stress on your muscles simulates further strength gains. A 2003 meta-analysis showed that creatine supplementation increased one-rep max (1RM) by an average of 8%, and endurance strength (maximum reps at a given percentage of 1RM) by 14%. Increased work capacity: Creatine helps you complete more repetitions or use more weight before reaching momentary muscle fatigue by regenerating ATP. In the same way, it allows sprinters to sprint further before fatiguing, or athletes in intermittent sports like basketball or soccer to go all-out before slowing down.Enhanced glycogen repletion: Supplementing with creatine in combination with glucose restores glycogen better than consuming glucose alone. It may also extend the period before glycogen-dependent athletes reach a state of glycogen depletion.Reduced performance decrements from exhaustive exercise: High-volume training can eventually lead to overreaching, or overtraining.
What are adaptogens? How do you use them? Do they actually work? They are a standard part of traditional medicine. However, in North America, they often get dismissed as a useful tool for supporting your health. In this article, I explain what they are, how they work, and review some of the health benefits of adaptogens. I also highlight some of the best adaptogens for you to start with. Don't Be Misled or Misleading As you'll see, adaptogens can be helpful for almost everyone. But they're not magic. I'm tired of people making exaggerated claims about supplements, essential oils, and other health products. Though these natural products can help to support your health, they don't work if your nutrition, exercise, and lifestyle choices are a disaster. As I say in one of my Tom Nikkola 365 messages: Subscribe to Tom Nikkola 365 to get quick tips like this every day. Many of the health problems people face today, including stress, low libido, low testosterone, diabetes, metabolic syndrome, etc. are the result of poor nutrition, lifestyle, and exercise (or lack of it) choices. An adaptogen will have little to no effect if: you lack sleepyou don't get to the gym and workoutyou hang around with energy-sucking, pessimistic peopleyou don't eat enough protein to support your body's recovery needs Just taking a supplement, essential oil, or adaptogen isn't going to fix the problem. At a minimum, you need to be consistent with The First 3 Habits of VIGOR(ESS) Health. Then, in terms of supplements, start with The Foundational Five before investing in adaptogens. If you're not willing to tackle that stuff first, don't waste your time and money on adaptogens. And please...don't get suckered into buying something from someone who's selling you a solution to your problems that's just a pill or powder. Especially if they don't follow the fundamental health habits above themselves. Assuming you have those habits in place, using adaptogens each day is a great way to further support your health, so let's keep going and find out why, and then which ones to use. What are Adaptogens? Adaptogens help your body maintain metabolic balance. For example, if you feel overly excited or anxious, an adaptogen may have a calming effect. In you feel low or down, it could have an excitatory effect. For those familiar with Chinese and Ayurvedic medicine, adaptogens are nothing new. For those who’ve grown up with conventional, Western medicine, they might sound too good to be true. The main problem with them becoming accepted in the West is their general, rather than specific effect on the body, and difficulty in pinpointing exactly how they work. Like essential oils or hemp oil, adaptogens contain dozens of compounds that act together in an entourage effect. When you take one of those compounds out of the whole, it doesn't always have the same effect as leaving it with the other compounds. Western doctors and scientists often want to isolate individual compounds to test their effects, and end up seeing minimal effect compared to the combination in the body. Then, they shrug them off as ineffective. With all that said, there is now plenty of convincing research supporting the health benefits of adaptogens. So, any doctor who shrugs them off today isn't keeping up with the research. How Adaptogens Work In 1998, the American Food and Drug Administration (FDA) defined an adaptogen as a new kind of metabolic regulator that has proved to help in environmental adaptation and to prevent external harm.Liao L, et al Brekhman’s and Dardymov’s 1969 definition is easier to understand. They said plant-originated adaptogens: Reduce harm caused by stressed states, such as fatigue, infection, and depressionHave a stimulating or excitatory effect on the bodyStimulate without side effects like insomnia or a significantly increased metabolic rateDo not cause harm to the body
This is Episode 15 of the Living Force Podcast! Be sure to get a pen and some paper while we review listener book favorites, list out the Foundational Five must reads, and more developing thoughts on Thrawn: Treason. Tune in with your hosts Corey, Eric, and Charles. Send your questions to livingforcepod@youtini.com or on Twitter @LivingForcePod and don't forget to join the discussion on Discord at youtini.com. Help the Galaxy find us by leaving a review and remember to subscribe!
My Foundational Five are the best supplements to help form a foundation of good nutrition, no matter what your goals may be. Before I recommend the best muscle-building supplements, weight loss pills, or detox programs, I almost always recommend starting with the following five supplements. Then, as you make progress toward your goals, you might consider adding to these five, but not taking something in place of them. Of course, as potent as these supplements are, you still need to eat well, too. As I often say... No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation. Your nutrition should complement a good strength training program, and quality sleep, as well. If you're serious about your health, consider making the following five supplement nonnegotiables each day. I've included the specific products I use and recommend as part of my Foundational Five as well. The Wellevate buttons take you to my practitioner dispensary, where you can access more than 300 brands of supplements. 1. High-Quality Multivitamin Imagine building your dream home without using any screws, nails, glue, or caulk. You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long. A high-quality multivitamin provides the micronutrients necessary to avoid gaps that could cause your metabolism, and then your body, to break down. When I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin: Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)Methylcobalamin instead of cyancobalaminMineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)Both K1 and K2Exceeds Daily Value (DV) for most micronutrientsEfficacious doses of any extra ingredients to enhance the formula This is a starting point. It's not an all-encompassing list of what it takes to make the best multivitamin. .ugb-074c6d2 .ugb-button{background-color:#3578e5;border-radius:5px !important}.ugb-074c6d2 .ugb-button .ugb-button--inner,.ugb-074c6d2 .ugb-button svg:not(.ugb-custom-icon){color:#ffffff !important}.ugb-074c6d2 .ugb-button:before{border-radius:5px !important}.ugb-074c6d2 .ugb-button-container{text-align:center !important}@media screen and (min-width:768px){.ugb-074c6d2 .ugb-img{width:1000px;height:auto !important}}Thorne Multi-Vitamin EliteHighly bioavailable nutrients for athletes and adults committed to looking, feeling, and performing at their best.* Green Tea Phytosome to enhance energy production, Curcumin Phytosome to support normal inflammation levels, Relora® to enhance recovery and calm the mind.*ORDER FROM WELLEVATE .ugb-71c5a8d .ugb-button{background-color:#3578e5;border-radius:5px !important}.ugb-71c5a8d .ugb-button .ugb-button--inner,.ugb-71c5a8d .ugb-button svg:not(.ugb-custom-icon){color:#ffffff !important}.ugb-71c5a8d .ugb-button:before{border-radius:5px !important}.ugb-71c5a8d .ugb-button-container{text-align:center !important}@media screen and (min-width:768px){.ugb-71c5a8d .ugb-img{width:1024px;height:auto !important}}Young Living Master FormulaYoung Living Master Formula is a high-quality multi-vitamin, multi-mineral formula distributed by Young Living Essential Oils. In addition to high-quality micronutrients, it contains a variety of botanicals and essential oils.ORDER FROM YOUNG LIVING 2. Fish Oil According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of people supplemented with omega-3s. Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body. Like micronutrients, omega-3s are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels. ...
Pamela Lutrell is the creator of the over 50 fashion blog Over50Feeling40.comShe is from San Antonio Texas (she wants us to know she is a Texan) and loves to share her experiences on styling herself over 50. We talk a lot about reinventing yourself over a certain age and how she went through her process of reinventing herself. She shares an amazing exercise for finding your personal style. It's called her "Foundational Five". Pamela shares inspiration and sage advice plus she is truly delightful to talk with. Please visit Your Color Style to discover more info and products on learning your best colors. And please email support@yourcolorstyle.com with any comments or questions you may have.
Though probiotics are part of my Foundational Five, the best supplements to support health, I’ve been dragging my feet when it comes to writing about them. There are fewer solid answers about probiotics than almost any other type of supplement I’ve written or read about. The evidence points to probiotics being good for you, but once you start getting deeper into the details, things get a little fuzzy. Probiotics clearly provide health benefits, but when it comes to figuring out which ones, when, and how much, the answers aren't as clear as when you talk about creatine, zinc, or protein. In this article, I’ll provide the best answers I can to the following questions. I will update the article as I come across new, relevant research. What are probiotics? According to the World Health Organization, a probiotic is a "live microorganism which when administered in adequate amounts benefits the host." The key is that the organisms must benefit the host, and that you consume enough to make a difference. You already have an entire world of critters living on your skin and throughout your digestive system. Most of them are partying in your intestines, where the good ones binge on fiber and the bad ones binge on sugar. Okay, it might not be that simple, but I'm trying to make the make this mildly entertaining for a blog post about bacteria. I'll focus on the health benefits of probiotics in humans. However, probiotics might be beneficial to your dog, cat, or pet orangutan. The foods you eat, water and other beverages you drink, and environment you live in all influence the types of bacteria living in and on us. A quick change to your diet or environment can really mess with the balance of your gut flora. You've probably experienced that if you've ever drank the tap water at a hotel in Mexico or even gone on a restrictive diet, like a ketogenic or vegan diet. You've housed good and bad bacteria from the moment of your birth. Factors That Affect a Newborn's Microbiome A healthy gut starts at birth and contains Escherichia, Clostridium, Bacteriodes, and Bifidobacterium. The following are factors that affect the health of a newborn's gut. GeneticsMethod of childbirthAntibiotics useBreast vs. bottle feedingStress or inflammatory level of mother Though probiotics can be added to infant formula, there's little to no evidence to suggest formula feeding can be as effective as breast feeding. What do probiotics do? Probiotics affect your health in four different ways. They: Compete with pathogens for adhesion sites and nutrients. When probiotics outnumber pathogens, there's a greater chance the pathogens won't have a place to set up camp and multiply.Produce byproducts that improve your health, such as short-chain fatty acids, used by the endothelial cells lining your gut, creating a barrier between your gut and circulation.Enhance immune function.Influence other organs and tissues by producing neurotransmitters. Just as a cow's manure benefits the crops in a farmer's field, byproducts of probiotics benefit the environment of the gut, and the cells that live there. Beneficial Byproducts of ProbioticsOrganic acidsHydrogen peroxideBacteriocins (peptides that prevent the growth of certain pathogensBacteriocin-like inhibitory substancesConjugated linoleic acid (CLA)Gamma-amino butyric acid (GABA)Short-chain fatty acids (SCFAs) What's a genus, species, or strain? When you see probiotics on a food or supplement label, you'll see them written with two to three words, such as Lactobacillus gasseri KS-13. The name describes the genus, species, and in some cases, the specific strain. Genus (Lactobacillus): The genus is the most general identifier. Organisms of the same genus shares a few common traits, but you wouldn't want to make an assumption about health benefits based on gunus alone. Species (gasseri): Most formulas designed for general health list the genus and species.
This New Year’s episode is a special one that aims to help you pinpoint your goals and intentions for 2019 the right way. Grab your pen and paper, and prepare a “Soul soothing” drink (find the recipe below) to really synch-in with what this episode is about. New year’s resolutions bring great expectations that usually don't last long and leave us with a feeling of failure, coming hand in hand with procrastination. We make it too complicated! Find your balance: you can make your own choices. Even though we will encounter many situations that we cannot change, we can always decide how we react to them, and what perspective we use to interpret what life throws in front of us. We have choices today, pick the ones that will serve you and your purpose. How do you decide your intentions for 2019? - Find the motivations behind your goals. - Identify how you want to feel. - Find how you can keep your energy focused on achieving these purposes. - Ask yourself: Are these goals yours, or they are someone else's? - Do not limit your dreams, anything is possible, but it is important to be honest with yourself. Mindset First Get in touch everyday with your motivation. Send love messages to yourself, reminding yourself what matters to you. Ask yourself who is getting into your mind and how their energy affecting your mindset. Nutrition Nutrition is the foundation for everything, it is even more important than exercise. A healthy nutrition is the key to healing, repairing and truly seeing the results of your training. Sleep Sleep is where all the healing takes place. Getting proper sleep is enough to start losing weight, most of the time. Supplements I suggest my “Foundational Five” which is a whole food complex (Juice Plus is the one Jenn’s family uses), Vitamin D, probiotics, magnesium and omega 3. Also you can add a methylated B complex and collagen. Organizing and decluttering Your space needs to be organized if you want to be able to focus. Clear out your home, free out space! Your calendar needs to have clarity and simplicity too, Jenn uses Google calendar for all the family and personal activities, separating different activities with different colors. Finances This can be one of the biggest areas of stress. Use a spreadsheet, including all the income and all your expenses. Call everyone of your providers (internet, cable, insurance, online subscriptions) find out what you are not using, what can you delete or not renew, and you will free up lots of money. Clearing up your finances has more impact in your health than you think it has, once you know where your money is going you will be able to choose wisely and consciously where to spend it. Relationships Work on your connections with your family and friends, reach out to your community, break isolation. Schedule time with your family, your children and your spouse, you all need quality time. Reencounter Your Joy Point Ask yourself what do you love to do and when was the last time you did it. Find that joy point and spend good time on it. Regardless your situation, you have the opportunity to make 2019 the year you decide. Create your own vibrant, individual simplicity project, funnel your energy into your intentions. Happy new year! Wishing you more simplicity and ease in all that you do! Cacao Elixir drink recipe: ● 1 tablespoon of Dandy Blend ● 1 tablespoon of cacao or cocoa powder ● 1 teaspoon of Ceylon Cinnamon ● 1 tablespoon of coconut oil, MCT oil powder or nut butter ● 1 to 2 scoops of collagen ● ¼ cup of non dairy milk ● 1 cup and ½ of hot water Put all these rich ingredients into your blender; you can top it with a little bit of cinnamon, cacao, shredded coconut or nutmeg. For a live experience with Jenn: Please contact Nature's Emporium Newmarket directly via info@naturesemporium.com or 905-898-1844 to register for the LIVE Simplicity Project course that begins January 23rd. Online working with Jenn: To register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones and more please email me at hello@jennpike.com. The next round of The Hormone Project begins January 21st. Learn more about Jenn’s work: Jenn Pike The Hormone Project The Simplicity Project Shop for books, DVDs, programs and much more! Get your free Syncing Guide! Simplicity TV on Youtube Quotes: “Nutrition is everything, you can't sweat out the poor quality food you have put into your body.” “Sleep is the motherland for all healing to happen, specially for your hormones.” “Lose pounds of inflammation in a couple of weeks just by focusing on getting proper sleep.” “Be very careful of what you put in your headspace before going to bed, your nervous system cannot separate between true stress and imagined stress.” “A collagen supplement is very good for your joints, bones, tendons, ligaments, hair, nails, skin and gut health.” “When you are really clear and honest about where you stand financially, that is when you can start make changes in your finances.” Additional Information About Jenn: Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star and Sun. She is also a proud educator and ambassador to Genuine Health, Nature’s Emporium and Juice Plus. Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.
Do you supplement with 2000-5000 International Units (IU) of Vitamin D each day? Or, do you use your lunch hour to lie in the sun in just a loincloth? If not, you're likely low in vitamin D. More than half of the world’s population is deficient in vitamin D, and as many as four out of five in the United States may be below optimal levels. Low blood levels of vitamin D increase risk factors for diabetes, arthritis, dementia, and bone loss. You could also be increasing your risk of viral infections, like the flu. Fortunately, the most common micronutrient deficiency in the world is easily preventable. High-quality supplements are inexpensive, and if you live in the right latitude, you can get a healthy dose from moderate mid-day sun exposure. After reading this article, you’ll understand why vitamin D is one of my Foundational Five, the best supplements for foundational health. In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such a profound effect on human health.Dr. Soram Khalsa, board-certified internist and medical director of the East-West Medical Research Institute What is Vitamin D? Vitamin D is actually a prohormone, not a vitamin. It influences the expression of more than 200 genes and acts as a precursor to hormones such as DHEA and cortisol. The active form is called 25-hydroxy vitamin D, or 25(OH)D. You consume vitamin D in two forms: ergocalciferol (D2) and cholecalciferol (D3). However, even if you consume fortified foods like orange juice or milk, you'll fall woefully short of optimal cholecalciferol intake. Ergocalciferol comes from plants. Humans cannot convert it to cholecalciferol very well. Cholecalciferol comes from animals and is superior to ergocalciferol at improving vitamin D status. The best food sources include fatty fish, beef liver, and cod liver oil. Of course, food and supplementation aren't the only ways to raise 25(OH)D. Since the time of Adam and Eve, humans relied on sun exposure. In ancient Egypt, Greece, Rome, Babylon, and Persia, sunlight (heliotherapy) prevented and treated various medical conditions.Juzeniene A, et al. When the sun reaches your skin, the UVB rays stimulate the production of 25(OH)D. Of course, sunblock prevents this production. To benefit from the sun's rays, you need to live close to the equator and expose most of your skin to the mid-day sun for 20-30 minutes. That would give you about 10,000 IU, or 200 times the amount in a glass of fortified milk. Some practitioners believe exposing your private parts to the sun is the best way to get vitamin D to levels to rise. I have no personal experience, but if you have the right place to try nude sunbathing, go for it. A lack of sun exposure limits the amount of vitamin D in your body, but other factors reduce its production, as well. Liver and kidney dysfunctions compromise the conversion of cholecalciferol to active vitamin D. Also, certain medications like statins and plant compounds interfere with absorption. Cholesterol and vitamin D are absorbed in similar ways. Medications and plant compounds that interfere with cholesterol uptake also interfere with vitamin D absorption. Effects of Low Vitamin D Since vitamin D affects almost every body system, it's no surprise that low levels can lead to catastrophic consequences. The Flu The role of vitamin D in supporting your immune system cannot be understated. A British doctor named R. Edgar Hope-Simpson first connected low 25(OH)D to the flu. He observed that in both hemispheres, cases of the flu rise in late fall and early winter, which is the same time when levels drop from their summertime high. His observations were correct. In one study, supplementing with 2000 IU of cholecalciferol has been shown to lessen the occurrence of cold and flu symptoms. In another study published in 2010, children in Japan took 1200 IU of cholecalciferol or a placebo fr...
Though most people know fish oil is an important supplement to use each day, surprisingly, few people take it consistently. I've even been surprised by how few of my nutrition coaching clients use it regularly when we connect for our first session. It is often advertised for its heart health benefits, but fish oil benefits much more than your heart. You'll see how it affects your heart, body composition, brain, and even the rate at which you build muscle. An online survey completed by Equation Research showed that only 26 percent of Americans said they take fish oil supplements, even though 63% of the respondents said they felt their diet did not have enough omega-3 fatty acids. What are Omega-3 Fatty Acids? Like omega-6 fatty acids, omega-3s are part of a select group of fats: essential fatty acids. Like essential amino acids, essential fatty acids are nutrients you need in your diet because your body can't make them on its own. We eat plenty of omega-6 fatty acids, so you don't need to supplement with them. We don't get nearly enough omega-3s, in total, and compared to omega-6s. Oily fish, like wild-caught Alaskan salmon, contains the greatest concentration of omega-3s from food. More specifically, oily fish are rich sources of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic (DHA). DHA and EPA are the sources of the health benefits fish oil is known for. To make things a little more confusing, plants like flaxseeds, walnuts, soybean, and wheat germ also contain omega-3 fatty acids. However, they contain the omega-3 alpha-linolenic acid (ALA). Humans have trouble converting ALA to DHA and EPA, so you don't get the same benefit from them. If you don't eat fish every day, you'll need to supplement with fish oil to reach an optimal intake of DHA and EPA. Not surprisingly, fish oil is part of my Foundational Five, the best supplements to support health. If I had to narrow my list down to just two supplements, it would still make the cut. You're about to find out why. The following are seven significant health benefits of omega-3 fatty acids. 1. Enhances Fat Loss While you can eat fat on Keto and drop body fat, most dietary fat doesn't cause fat loss. However, supplementing with omega-3 fatty acids does enhance fat loss, according to research. It seems to be especially effective at reducing visceral, or belly fat. A small 2010 clinical trial, published in the Journal of the International Society of Sports Nutrition found the following: Forty-four men and women supplemented with either four grams of safflower oil or four grams of fish oil. Those taking the fish oil decreased body fat and body fat percentage, increased lean body mass, and experienced a decrease in cortisol levels. Interestingly, the study participants were not instructed on diet or exercise. They were encouraged to keep their nutrition and exercise patterns the same as before the study.Noreen, et al. 2010 That isn't an excuse to just take fish oil and avoid exercise, but it's still impressive that the study participants saw the changes they did without any instruction on diet or exercise. Research shows fish oil supports weight loss by: Stimulating the sympathetic nervous system, which activates brown adipose tissue, raising metabolic rate and heat productionCauses fuel partitioning, which directs storage of glycogen and mobilization of stored body fat for energyEnhances satiety, making you feel full longer so you eat less The research that showed omega-3s stimulated the SNS used only 2.4% of the animals' total calorie intakes. An equivalent amount for an adult on a 2000-calorie diet would be five grams of fish oil per day. 2. Supports Healthy Lipids and Blood Glucose Your doctor probably still focuses on your total and low-density lipoprotein (LDL). The more important cardiovascular markers are your triglycerides and high-density lipoprotein (HDL).
Digestive enzymes might be the most overlooked, underappreciated part of a good nutrition plan. Even the healthiest diet does little if you don't have good digestive health. Unfortunately, most people don't think about using them unless they have issues with their gut health. As you'll see, they're essential for more than breaking down the food you eat. They can play a role in weight loss, muscle growth, and aging well. Not surprisingly, they're part of my Foundational Five. About 20% of the US population is known to have a digestive issue. That's about 60-70 million people. The percentage continues to grow in the US and across the world. Symptoms can be as subtle as gas and bloating to more extreme symptoms like constant diarrhea or intermittent pain. Exercise, increased core body temperature, injury, stress, and certain diseases can compromise enzyme production. Processed foods may deplete enzyme activity and availability. Digestive enzyme insufficiency may contribute to: Irritable Bowel Syndrome (IBS)hyperthyroidismCeliac diseaseCrohn's disease Excessive exercise and diets high in processed foods contribute to a lack of enzymes. What are Digestive Enzymes? Enzymes speed up chemical reactions in the body. You use more than 5000 different enzymes every day. Most of those enzymes are metabolic enzymes, responsible for everything from your thoughts to the thickness of your blood. A relatively small group of your 5000 enzymes convert the food you eat to nutrients that fuel and build your body. Without digestive enzymes, you wouldn't break down protein, fat, and carbohydrates, and your foods would pass through you undigested. Along the way, the food would destroy your intestines' lining, cause immune reactions, and cause inflammation. Nutritionally, you'd starve, no matter how much food you ate. Digestive enzymes fall into three different categories, based on the macronutrient they act on: Proteases and peptidases: Convert protein to peptides and amino acids. They also act on other parts of the body to support normal immune function, inflammation levels, tissue repair, and blood viscosity.Common proteases and peptidases: Bromelain, Pancreatin, Papain, Peptidase, Protease, TrypsinCarbohydrases: Convert carbohydrates to glucose and fructose.Common carbohydrases: Alpha-galactosidase, Amylase, Cellulase, Diastase, Glucoamylase, Invertase, Lactase, PhytaseLipases: Convert fat to fatty acids.Common lipases: Lingual Lipase, Gastric Lipase, Pancrealipase Proteases and Peptidases (Proteolytic Enzymes) Proteases (also known as proteolytic enzymes) act on protein in the digestive system. However, they also affect many other areas of the body. The average healthy adult breaks down 250-300 grams of protein throughout the body every day. Your body does this to replace damaged or aged tissues with new ones. Proteolytic enzymes play an essential role in this process. They also help maintain healthy inflammation levels, modulate pain, and support normal immune function. Because the body can produce a limited number of proteolytic enzymes, demand can exceed supply. Following an injury or extreme physical stress, proteolytic enzymes can be directed to the tissue repair, leaving the digestive system without enough to complete digestion. This could be why athletes often deal with digestive issues. If they don't get extra proteolytic enzymes through food or supplements, their available enzymes take part in tissue repair, leaving them short on what they need for proper digestion. On the other hand, in some people, enzymes are directed to digestion, leaving the rest of their body short. In this case, inflammation could get out of hand, or tissues and joints could get irritated. When supplemented in the diet, proteolytic enzymes have been shown to reduce stiffness and exercise-related soreness.* European practitioners regularly recommend proteolytic enzymes to support overall healt...
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