Podcasts about keto coffee

I've been drinking coffee with butter in it for the past 5 years. METHOD TO KETOGENIC COFFEE MADNESS:- Pour between 250ml - 350ml of freshly brewed coffee into a glass blender that can handle high heat - Add ~ 1 tbsp of grass-fed unsalted butter (I use Kerrygold) or however much you can handle on an empty stomach- Add 1 tbsp of grass-fed hydrolyzed collagen protein powder ( I get mine from Noordcode)- Add 1tbsp of Pure C8 MCT Oil or normal MCT Oil (I get mine from Noordcode)- Blend the sh** out of all of it for about 30 seconds and enjoyDid you enjoy this? You might enjoy my weekly newsletter that goes out to a few hundred people each week. Join my tribe: https://joshsnyman.com/weeklybrewListen on Spotify: https://open.spotify.com/show/2sdTsgC...Awaken Your Inner-Shaman. Join Josh as he explores the power of healing the body-mind through meat (diet), movement (fitness) & mindfulness (consciousness). A podcast covering many topics on human healing. #KetoCoffee #BulletproofCoffee #ButterCoffee #KetoCarnivore #Consciousness #Mindfulness #MostlyMeat #KetoDiet #KetoCarnivore #Ketovore #Fasting #IntermittentFasting #SelfDiscipline #SeedOils #JudyCho #JRE #PUFAs #EatingDisorders #CarnivoreCure #Carnivoor #Carnivorish #Depression #MoodDisorders

Nexe Innovations President Ash Guglani joined Steve Darling from Proactive to share news the company has announced their XOMO Superfoods product line has been approved for listing with giant leading Canadian eCommerce retailer, Walmart.ca. Guglani telling Proactive, the XOMA Superfoods offers a line of five nutrient-dense, functional beverages, all of which are packaged exclusively in NEXE's fully compostable, plant-based NEXE pods. Some of those include Keto Cocoa, Matcha and Keto Coffee.

If you use caffeine to workout, this one is for you. If you wonder whether Bang Keto Coffee would make your workouts even better, this one is for you. Caffeine Scientist GreenEyedGuide is your guide to what the data means to you. First, a summary of the research paper on Bang® Keto Coffee Energy Drink vs placebo on exercise performance. Second, a review of placebo dos-and-donts. Finally, a recap of the International Society of Sport Nutrition's official position on caffeine and exercise performance. Get your copy of the Energy Drink Report Card at https://greeneyedguide.com/freebies. Take the "Can I Drink This Every Day?" online course FREE! https://greeneyedguide.teachable.com. EPISODE REFERENCES: 1. "Effects of Bang® Keto Coffee Energy Drink on Metabolism and Exercise Performance in Resistance-Trained Adults: A Randomized, Double-blind, Placebo-controlled, Crossover Study" doi: 10.1186/s12970-020-00374-5. 2. "A Rough Guide to Types of Scientific Evidence" at https://www.compoundchem.com/2015/04/09/scientific-evidence/. 3. "International society of sports nutrition position stand: caffeine and exercise performance" doi: 10.1186/s12970-020-00383-4. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/caffeine-midnight/support

This week on the latest episode of the Noisy Business Podcast the boys talk about President Joe Biden falling up stairs in an amazing fashion and defying even science. Later we break down an article of a woman who wore Kim Kardasian’s butt. Sean also doing the Keto diet and Brayton giving him tips on how to make Keto Coffee. Suppor the Podcast via PayPal! https://paypal.me/NoisyBussinesPod?locale.x=en_US Check us out on the socials: iTunes - https://bit.ly/NoisyBusiness Twitter - https://twitter.com/NOISYBIZ Facebook - https://www.facebook.com/NoisyBusinessPod Instagram - https://www.instagram.com/noisybusinesspod/ Tik Tok - http://bit.ly/36n5u0X

DeanBodi Show Podcast: Today on the Full Show Podcast, we talk about my light bulb situation and how i do my lighting. Amazon delivered the brown lettuce today and Relief Factor is sending me another packet after i cancelled my membership. Keto Coffee sing along and how your body is a chemistry lab, not a bank account; so let the biohacking begin.Get your daily dose and make it a great day!! Oh Yeah!!https://deanbodi.comhttps://www.stitcher.com/s?fid=529379https://www.iheart.com/podcast/269-deanbodi-podcast-63031479/https://www.pandora.com/podcast/deanbodi-podcast/PC:35035?part=PC:35035&corr=podcast_organic_external_site&TID=Brand:POC:PC35035:podcast_organic_external_sitehttps://open.spotify.com/show/1ETXgsLU0qt6Pg4wDyJgDk?si=SPWZAgnxQ4SM5eoV30EizQhttps://www.youtube.com/channel/UCnWDrJJrd2ngV0Gb_UFELJAhttps://overcast.fm/itunes1511218027/deanbodi-podcasthttps://podcasts.apple.com/us/podcast/deanbodi-podcast/id1511218027#deanbodi

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, with a special episode, recorded for Podbean’s Wellness Week.When I first launched this podcast, in June 2019, using Podbean as my host, of course, it was a bit by chance, as I had just purchased a new template for my website that had a podcast theme, and the developer who helped me to build the site said “you can delete the podcast section if you don’t want to host a podcast” and I thought about it for a minute, and was already conducting interviews for the programs and services I was offering in my membership area, so I told him, “let’s just keep it” and I went over to Google and searched for “what is an RSS feed” and “how to launch a podcast.” I had no idea at that moment just how powerful that one decision would be, leading me to launch something that would connect me to leaders around the world, be downloaded in over 100 countries, become my biggest learning opportunity I’ve ever had,  and open up many doors, all from just one decision.I also started this podcast because I saw a serious need in the area of social and emotional learning that was being implemented in schools around the country and the world, but many educators didn’t know the best way to begin their implementation.  We all know that “success in life, and in college and career specifically, relies on student’s cognitive, (the core skills your brain uses to think, read, remember, and pay attention) social and interpersonal skills, (including the ability to navigate through social situations, resolve conflicts, show respect towards others, self-advocate and learn how to work on a team with others) and emotional development (including the ability to recognize and manage one’s emotions, demonstrate empathy for others and cope with stress)” but what are these skills, and what exactly is the best way to implement them?[i]In the corporate world, these skills aren’t new, but they are “newly important” and of high urgency to develop in our future generations. A recent survey showed that 58 percent of employers say college graduates aren’t adequately prepared for today’s workforce, and those employers noted a particular gap in social and emotional skills. This is where our goal with this podcast began—to close this gap by exploring six social and emotional learning competencies as a springboard for discussion and tie in how an understanding of our brain can facilitate these strategies. Hence the title of the podcast, Neuroscience Meets Social and Emotional Learning. If we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain. Season 1: Consists of 33 episodes that begin with introducing six the social and emotional competencies (building a growth mindset, making responsible decisions, becoming self-aware, increasing social-awareness, managing emotions and behavior and developing relationships) along with an introduction to cognitive skills that I call Neuroscience 101 where we introduce some of the most important cognitive strategies, or the core skills your brain uses to think, remember and pay attention.CONTENT: In this season, you will learn about understanding your mind vs your brain, mindfulness and meditation, the 3 parts of your brain, achieving peak performance, and improving awareness, mindsight, rewiring your brain for happiness, and experiential learning. We interviewed Ron Hall from Valley Day School who talked about how he launched his neuroeducation program into his school, Jennifer Miller on “Building Connections with Parents and Educators,” Helen Maffini on her Mindful Peace Summit and “Launching Mindfulness and Meditation in our Schools,” Greg Wolcott on “Building Relationships in Today’s Classrooms,” 14 year old Adam Avin on “Improving Our Mental Health in Our Schools,” Clark McKown from xSEL Labs on “SEL Assessments” and how we can actually measure these skills, Sam Roberts on her experience of “Winning a 4 Year Prestigious Scholarship” using these skills, Donte Winrow on “Breaking into a Challenging Career Path” with the application of these skills immediately after graduating from high school, Dr. Lori Desautels and Michael McKnight on “The Future of Educational Neuroscience in Today’s Schools,” Harvard researcher Jenny Woo on “The Latest Research, Brain Facts and Myths, Growth Mindset, Memory and Cognitive Biases,” Psychologist Dr. Kenneth Kohutek on his new book “Chloe and Josh Learn Grit,” Psychologist Bob Jerus on “Suicide Prevention and Emotional Intelligence Training,” Spencer Taylor on his “Death of Recess Educational Documentary” featuring Carol Dweck and Sir Ken Robinson, Marc Brackett on his powerful book “Permission to Feel,” former Superintendent Dr. Jeff Rose on “Leadership, Innovation and the Future,” Mick Neustadt on “How Meditation and Mindfulness Can Change Your Life,” Friederike Fabritius from Germany on “Achieving Peak Performance with the Brain in Mind,” Dr. Daniel Siegel on “Mindsight: The Basis for Social and Emotional Intelligence,” my mentor and neuroscience researcher Mark Robert Waldman on “12 Brain-Based Experiential Learning and Living Principles,” Nik Halik on “Overcoming Adversity to Create an Epic Life,” and John Assaraf on “Brain Training, the Power of Repetition, Resourcefulness and the Future.”Season 2: These 33 episodes build on the strategies from Season 1, with high level guests who tie in social, emotional, interpersonal and cognitive strategies to increase results in schools, sports and the workplace. You will learn about the power of repetition, challenge, creativity, using your brain to break bad habits, how the brain ties into mindset, self-regulation, and self-awareness, cognitive rigor, thinking, learning, brain rules for schools and the workplace, the theory of mind, brain network theory, personal leadership, taking initiative, resiliency, the science behind mindfulness/meditation and your values.CONTENT: You will hear from Chris Farrell on “Strategies for High Achievers,” James Nottingham on “The Importance of Challenge with Learning,” Dr. John Dunlosky on “Improving Student Success,” Todd Woodcroft on “The Daily Grind in the NHL,” Stefanie Faye on “Using Neuroscience to Improve our Mindset, Self-Regulation, and Self-Awareness,” the Co-Founder of the Make-A-Wish Foundation, Frank Shankwitz on “Lessons from the Wish Man Movie,” Erik Francis on “How to Use Questions to Promote Cognitive Rigor, Thinking and Learning,” Dr. John Medina on “Implementing Brain Rules in the Schools and Workplaces of the Future,” Dalip Shekhawat on “Life Lessons Learned from Summiting Mount Everest,” Dr. Jeff Magee on “Managing Fear, Focus and Strategy During Challenging Times,” Tiffany Krumins on “Life After Shark Tank,” Kelly Schmidt on Easy to Implement Fitness and Nutrition Tips,” David Adams on “A New Vision for Education,” Torsten Nicolini on “Working Smart,” Dr. Lori Desautels on her book “Connections Over Compliance,” The Wise Emotional Fitness Program delivered via virtual reality with James MacDiarmid and Natasha Davis all the way from Australia, Suzanne Gunderson on “Putting the Polyvagal Theory into Practice,” Maria Natapov on “Building Autonomy, Self-Confidence, Connection and Resiliency Within Our Children,” Casel President Karen Niemi on “Tools and Strategies to Enhance and Expand SEL in our Schools and Communities,” Hans Appel on “Building an Award Winning Culture in Your School or Organization,” Greg Wolcott on “Making Connections with Neuroscience and SEL,” Dr. Barbara Schwarck on “Using Energy Psychology and Emotional Intelligence to Improve Leadership in the Workplace,” and an Introduction to my first mentor, speaker, Bob Proctor on “Social and Emotional Learning: Where it All Started,” where I share how I began working with these skills over 20 years ago,  along with a deep dive into some of the lessons learned from Bob Proctor’s Seminars.Season 3: These 14 episodes tie in some of the top authors in the world who connect their work to these social, emotional and cognitive skills, with clear examples for improved results, well-being and achievement within each episode.CONTENT: You will learn about the neuroscience of personal change with a deep dive into Dr. Stephen Covey’s “7 Habits of Highly Effective People,” (that’s currently the most downloaded episode) Self-Regulation and Behavior Change with David R Hawkins’ “Power vs Force,” Self-Regulation and Sleep with Dr. Shane Creado’s “Peak Sleep Performance for Athletes,” Chris Manning on using “Neurowisdom” to Improve Learning and Success in Life, Horatio Sanchez on “Resilience,” Maurice J Elias on “Social and Emotional and Character Development,” Michael B Horn on “Disrupting Education” and the future of education, Doug Fisher and Nancy Frey on “High Quality Distance Learning.” David A Sousa on “How the Brain Learns,” Eric Jensen on “Reversing the Impact of Poverty and Stress on Student Learning” and Samantha Wettje from Harvard on “Mitigating the Negative Effect of ACES.” I conclude this season with a solo lesson from me, on critical thinking and the brain, after being asked to create an episode on this topic for the corporate space. Season 4:  These 14 episodes (82-96) that begin to tie in health, and mental health into the understanding of our brain, productivity and results. The shift to health on this podcast became apparent when we started to see how important our brain health is for our overall results.CONTENT: Everything that we do starts at the brain level, and we dive deep into this with our 3-part episodes on “How a Brain Scan Changed My Life” with a look at what we can learn from looking at our brain using a SPECT image brain scan. The interviews of this season mix in the power of education with an understanding of health and wellness. Dr. Sarah McKay agreed with Dr. Shane Creado (from Season 3) that sleep is one of the most important health strategies we can implement. It became apparent that there were 5 health staples that emerged as so powerful they were showing an impact on Alzheimer’s Prevention, so this season became a deep dive into these top 5 health staples (daily exercise, getting good quality and quantity sleep, eating a healthy diet, optimizing our microbiome and intermittent fasting). You will also hear from Dr. Andrew Newberg and his episode on Neurotheology, Dr. Erik Won and his ground -breaking technology that’s changing the future of mental health, Luke DePron, who is stretching the limits with neuroscience, health, fitness and growth, Sarah Peyton on “Brain Network Theory, Default Mode Network, Anxiety and Emotion Regulation,” Momo Vuyisich on “Preventing and Reversing Chronic Disease by Improving the Health of Your Microbiome,” Jason Wittrock on the Ketogentic Diet and Intermittent Fasting, and Dr. Sandy Gluckman on “Reversing Children’s Behavior and Mood Problems.” We also hear from behavior experts Drs. Jessica and John Hannigan on their new book “SEL From a Distance” that offers simple strategies for parents and educators who are working on implementing these SEL skills into their home or classroom, during the pandemic.When Season 4 took the direction of health, mental-health, and wellness, I began looking for guests to dive deeper into the Top 5 health staples that seemed to continue to emerge with each guest.Health Staple 1: Daily Exercise  (Luke DePron)Health Staple 2: Getting Good Quality Sleep (Dr. Shane Creado)Health Staple 3: Eating a Healthy Diet (Dr. Daniel Stickler).Health Staple 4: Optimizing our Microbiome (Momo Vuyisich)Health Staple 5: Intermittent Fasting (Jason Wittrock)On this episode, that we are releasing for Podbean’s Wellness Week, I’ll take the Top 5 Health Staples from EPISODE #87 and offer additional tips, strategies, and ideas based our most recent interviews, that you can implement immediately for improved health and well-being. You can see EPISODE #87[ii] on the “Top 5 Brain Health and Alzheimer’s Prevention Strategies” that I wrote after watching Dr. David Perlmutter’s Documentary: Alzheimer’s the Science of Prevention[iii], that inspired the change in direction for the podcast towards health and wellness in addition to social, emotional and cognitive strategies for improved results.The case is clear that in order to move the needle the most with our health, there are some important areas that we can come to a consensus that are crucial to pay attention to. We know that Alzheimer’s disease now affects “more than 5 million Americans and is the most common form of dementia, a term that describes a variety of diseases and conditions that develop when nerve cells in the brain die or no longer function normally.”[iv]I was interested in learning more on this topic, since it was one of the reasons, we did scan our brain in the first place. The pattern of Alzheimer’s can be seen in the brain years before signs and symptoms show up, so when I saw Dr. Perlmutter’s Alzheimer’s Prevention series, I watched every episode to learn what brain experts across the country are saying about the top ways to prevent this disease, that currently has no know or meaningful treatment but I was given some hope when I learned that “you can change the direction of your cognitive destiny” (From Max Lugavere,[v] a Health and Science Journalist and NYT Bestselling Author, Genius Foods). Here is how we can take control of our health and future, with the TOP 5 health staples that I think we should all know, how they play a role in Alzheimer’s prevention, with added TIPS from our most recent health interviews.Health Staple 1: Daily Exercise: This seems to be the solution for every single brain problem, so I think that this is the most important strategy, and the reason why I block out exercise time on my schedule as non-negotiable. If we can incorporate 30 minutes of brisk walking every day, we will be miles ahead with our brain health. It wasn’t until I started to measure my activity, that I started to see that 30 minutes of walking really did make a difference. I didn’t need to be running or working really hard (like I used to think I had to do) to notice a difference, but I did need to put in some effort to move the needle.  The benefits  of daily, consistent exercise “come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.”[vi]  If for some reason, this whole idea of exercising still doesn’t sound the least bit interesting to you, you might be surprised like I was, that household activities like vacuuming, or raking leaves, or anything that gets your heart rate up, like shoveling snow (something I haven’t done in years since I moved from Toronto)—but these activities can also fall into the category of moderate exercise. The idea is whatever you choose, that it remains consistent, so it eventually becomes something you do habitually.ALZHEIMER’S PREVENTION THOUGHT FOR DAILY EXERCISE:If exercise reduces insulin resistance and inflammation, it would make sense that it also reduces the risk of Alzheimer’s. Studies show that “people who are physically active, have a lower risk of developing Alzheimer’s disease, and possibly have improved thinking.”[vii]DEEPER DIVE with LUKE DEPRON:On episode #90, I interviewed Luke DePron on “Neuroscience, Fitness and Growth” Luke is a Men’s Health & Performance Coach[viii], and graduate of Exercise Science, Kinesiology. Luke has done everything from personal training with 100s of clients, to working alongside Drs of Chiropractic as a corrective exercise specialist, training Olympic level athletes, to performance work with world champion mixed martial arts fighters. Currently Luke works as a Men’s Online Health and Performance Coach—learn more at http://www.livegreatlifestyle.com/ where he helps men step into a lifestyle approach of exercise and nutrition to transform their physique, energy, and confidence. He’s also the Host of the Live Great Lifestyle Podcast[ix] where he’s interviewed former Navy Seals, Mixed Martial Arts world champions, New York Times best-selling authors, personal development speakers, and many more….LESSON LEARNED FROM LUKE ON DAILY EXERCISE: I learned from Luke that “most people start a fitness or nutrition journey with a physique goal in mind, but it’s how you feel at the end of it.” What’s inspiring Luke says “is to see someone who might not be in that great health to begin with, create daily and weekly habits or standards that they follow, that creates energy and confidence that comes along with these habits.” That’s what the journey is all about.Health Staple 2: Getting Good Quality Sleep: Making sure we are getting at least 7- 8 hours each night. I think that we have seen the importance of sleep with our interview with sleep expert Dr. Shane Creado, on episode #72[x] and with Dr. Sarah McKay on episode #85.[xi] It is clear that sleep deprivation causes poor health and performance because it’s not allowing enough time for the brain to wash and clean itself. With less than 7 hours of sleep each night, the “trash”[xii] builds up in our brain, that leads us farther away from health.  I learned from health expert Darin Olien from the Darin Olien Show[xiii] --he’s the one who did the Netflix Docuseries with Zac Efron called “Down to Earth with Zac Efron[xiv]” that studies show that “almost all neurodegenerative diseases, including Alzheimer’s disease, are created when protein waste accumulates in the brain, which in turn slowly suffocates and kills the brain’s neurons.”[xv]  We also know that the brain shows lower functioning to important areas when it’s sleep deprived.ALZHEIMER’S PREVENTION THOUGHT FOR THE IMPORTANCE OF SLEEP:Dr. David Perlmutter, on his Alzheimer’s Science of Prevention Series, made a clear case for the fact that “sleep deprivation is directly linked to developing Alzheimer’s disease” and that “sleep plays an important role…impacting our risk for developing this condition.” He went on to remind us that “from a medical perspective, we cannot afford a bad night’s sleep” and that “sleep is essential if we want to retain optimal function of our body and our brains.”[xvi]DEEPER DIVE WITH DR. SHANE CREADOOn episode #72 with sleep medicine physician, sports psychiatrist and author of the NEW book “Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage”[xvii] Dr. Shane CreadoShane Creado[xviii] is a double board-certified sleep medicine doctor and psychiatrist. He practices functional sleep medicine, integrative psychiatry, and sports psychiatry, putting all those skills together to uncover underlying factors that sabotage the patients, comprehensively treat them, and help them achieve their goals.LESSON LEARNED FROM DR. CREADO ON SLEEP:Dr. Creado mentions that “Sleep is a key pillar of brain health and it’s modifiable, which is what’s beautiful about it. We can’t really change our DNA, well, we could talk about epigenetics and how the environment influences our DNA but sleep is something that it modifiable and we can correct it.” When working with a patient, Dr. Creado looks at the brain using SPECT image brain scans and based on what he sees, he determines the treatment plan. When Dr. Creado looked at my brain, he suggested that a change in my sleep pattern of adding just an additional half and hour to make 7 hours of sleep, would improve my results. He also reminded me that a 20 minute nap in the afternoon would boost my productivity and is not lazy, to incorporate this habit into my daily routine, and that Google and many high level corporate environments offer sleep pods to help their employees to gain the rest needed in the afternoon to boost productivity.Health Staple 3: Eating a Healthy Diet: Eliminating sugar and processed foods. We hear this all the time and know intuitively what feels good when we eat it, and what makes our body feel tired, lethargic and just plain bad. The goal is to eliminate “the brain robbers that steal our energy and do what helps it, not hurts it.”[xix]  There are two specific moments that I remember were life-changing when it came to my diet.The first was around 2005 when I was seeing a foot doctor, Dr. Richard Jacoby, for foot numbness after exercise, and he asked me to eliminate sugar completely from my diet.  I was looking for solutions to why I couldn’t feel the top of my foot during exercise, and I didn’t show any signs of diabetes, but this doctor was writing a book, that is now released called Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health[xx]  and he was convinced that sugar intake was at the root of most health problems. He suggested that I take fish oil, and learn to avoid higher glycemic foods, and the results that occurred were so impactful, that I wished I had done this sooner. The benefits of cutting out sugar from my diet only snowballed my health for the better down the road. When I was ready to have children, I was a bit worried that I would have some challenges here, as I was diagnosed with PCOS (polycystic ovarian syndrome) in my late 20s and told that I might need to take fertility drugs to conceive,  but surprisingly, after some tests, my doctor told me that I no longer had this condition, that it appears to have reversed, and she asked me what I had done. The only thing I did was exercise, take fish oil and cut out sugar.The second life-changing Aha Moment around diet was focused around intermittent fasting, that I talk about in point #5, but it was also eye opening when I started to follow Dave Asprey, the author of the NYT bestseller The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Focus, Upgrade Your Life[xxi] and creator of Bulletproof Coffee[xxii].  Who would ever have thought that putting butter, coconut oil or MCT oil in your coffee would help you to increase your energy and stay lean? I heard this idea first from bodybuilder and fitness expert Jason Wittrock[xxiii] from watching his YouTube channel where he explains exactly what goes into a keto coffee, and why it’s good for your energy levels. He explains the science behind the keto diet and was a great resource for me when I was learning that eating fats, won’t make me fat. Thomas DeLauer[xxiv] is also a great resource for anyone looking to learn more about intermittent fasting, or the ketogenic diet.ALZHEIMER’S PREVENTION THOUGHT FOR EATING A HEALTY DIET:Did you know that sugar in the brain “looks like Alzheimer’s” in the brain,  and that “60% of cognitive decline is related to how you handle blood sugar?”[xxv] There was a study that followed “5,189 people over 10 years and found that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar—whether or not their blood-sugar level technically made them diabetic. In other words, the higher the blood sugar, the faster the cognitive decline.”[xxvi]Did you know that with Type 2 Diabetes, you have almost double the risk for Alzheimer’s Disease, that has no known treatment? If you have type 2 diabetes, your goal would be to do everything that you can to manage your blood sugar, by eating good carbs[xxvii] (complex carbs with fiber),  eat lower glycemic foods[xxviii] that balance your blood sugar levels, instead of throwing them off balance with high levels of sugar.Above is an image of a healthy brain, from Dr. Amen’s Clinics, showing even, symmetrical and smooth blood flow to all areas in the healthy brain, and the Alzheimer’s brain shows a drop of blood flow to the important parts of the brain.DEEPER DIVE WITH DR. DANIEL STICKLEROn episode #96 with Dr. Daniel Stickler, MD, a former vascular surgeon who concluded that traditional medicine is not the best route for ideal health. He is now the Co-Founder and Chief Medical Officer of The Apeiron Center for Human Potential (Apeiron meaning Limitless) and is the visionary pioneer behind systems-based precision lifestyle medicine, which is a new paradigm that redefines medicine from the old symptoms-based disease model to one of limitless peak performance. A few minutes of looking at Dr. Stickler’s work and your level of awareness will expand.LESSON LEARNED FROM DR. STICKLER ON NUTRITION:Dr. Stickler talks about a skill called interoception or the ability to listen to the signals within the body that we have spoken about in a few episodes on this podcast (whether it was with Dr. Dan Siegel and his Wheel of Awareness meditation[xxix] that strengthens this awareness) or personal trainer Jason Wittrock who talked about the importance of listening to your hunger cues to gain control over your eating habits.Dr. Stickler mentioned interoception as a skill used by pro athletes to achieve results with their athletic career, or with those in the special forces who must learn this skill since they are often faced with life vs death situations. If we can learn to listen to the cues our body tells us, whether it’s with the food we are eating, or when we are eating, we will be miles ahead with our well-being.Health Staple 4: Optimizing our Microbiome: Did you know that your gut is made up of trillions of bacteria, fungi and other microbes. This microbiome plays an important role in your health by helping to control digestion and benefitting your immune system. Taking a probiotic daily, remaining active, eating a healthy diet and avoiding foods that disrupt our microbiome[xxx] (processed fried foods, sugar and high-fructose corn syrup, and artificial sweeteners, are important for our gut/brain health.ALZHEIMER’S PREVENTION THOUGHT FOR OPTIMIZING YOUR MICROBIOME:There does appear to be a hidden relationship between Alzheimer’s disease and the microbiome in our gut and that “an imbalanced gut microbiome (dysbiosis) could lead to Alzheimer’s disease and wider neuroinflammation through the gut-brain-axis. Promoting ‘good bacteria’ relative to ‘bad bacteria’ in the gut may be important in maintaining good digestive, immune and neurological health.”[xxxi] This is still a developing field but taking prebiotics and probiotics[xxxii] are the best way to promote a healthy gut/brain balance.DEEPER DIVE WITH DR. VUYISICH Our recent episode #93 with Dr. Momo Vuyisich, the co-founder and chief science officer of Viome[xxxiii], a healthcare disruptor that’s using IA to analyze your gut microbiome to make personalized nutritional recommendations, we learn about the importance of the gut/brain connection and how we can take control of our own life and health by optimizing our gut microbiome with personalized nutritional recommendations using Viome testing. Dr. Vuyisich’s research focused on applying modern genomics to the areas of gut microbiomes, host-pathogen and microbial inter-species interactions, pathogen detection, cancer biology, toxicology, infectious diseases, and antibiotic resistance.LESSON LEARNED FROM DR. VUYISICHDr. Vuyisich believes that “Today we have 100% of the science and technology needed to cure every chronic disease and every cancer.” He urges everyone to learn more about ways to optimize their gut health by understanding what damages our gut health, and what is good for it. Since each person’s microbiome is different, his company offers microbiome testing, and the result is that people learn what foods they should avoid, minimize, enjoy and those that are superfoods for them. This has opened up a whole new world for him, and it begins with each person taking charge of their own health by understanding our gut/brain connection.Health Staple 5: Intermittent Fasting: Has many health benefits[xxxiv] that you might have heard of, like the fact it reduces belly fat. I started intermittent fasting around 3 years ago when I was looking to take my health to the next level, and was following some of the well-known body builders, to see what they were doing for their health and fitness. I started the 16-8 program where you fast for 16 hours, and only eat foods in an 8-hour window. I just picked 4 days a week (Sunday to Wednesday) to do this, to see what happened, and the results were obvious. I was able to quickly get down to my goal weight, where I was stuck, and not able to move the needle with exercise alone.ALZHEIMER’S PREVENTION THOUGHT FOR INTERMITTENT FASTING : Intermittent fasting has so many other health benefits tied to this practice, like the fact it “fights insulin resistance, lowering your risk of type-2 diabetes, reduces inflammation in the body, is beneficial for heart health, and may prevent cancer.”[xxxv] If it is fighting insulin resistance, then it is also fighting your risk of Alzheimer’s.DEEPER DIVE WITH FITNESS TRAINER AND MODEL JASON WITTROCKOn episode #94 with personal trainer and fitness model, Jason Wittrock we learn more about intermittent fasting and the ketogenic diet that go hand in hand.I first found Jason Wittrock late 2016/ 2017 when I was searching for answers with my diet. I was at a crossroads with my health, and knew I needed to do some things differently, I just didn’t know exactly what to do, and I had heard some friends in some of my online groups talking about how they were drinking keto coffee, and experiencing health benefits, like increased energy and weight loss.  So I went to YouTube, and typed in “how to make keto coffee” and Jason Wittrock’s video came up called “Keto Coffee”[xxxvi] and my journey began here, taking my health to a whole new level, and have never looked back. I’m sure there are thousands of stories just like mine.LESSON LEARNED FROM JASON WITTROCKJason says it just like it is. He talks about the fact that eating fats, won’t make you fat, which is a whole new paradigm for anyone who is used to counting calories.  He says “You can’t get mad at the butter for what the bread did” and is one of the leaders in the fitness industry who has built a career on helping people implement the ketogenic diet. Many people on this diet notice that they stay full for much longer, and intermittent fasting becomes easier to implement.REVIEW AND ACTION STEPS:Wherever you are with your current health, there is always a way to take your results to the next level. You also don’t need to get bogged down with implementing these ideas in a rush and stressing yourself out in the process.To get started, pick one area that you want to improve, and work on that one area for the next 90 days.Remember what Luke De Pron suggested, the end results should be how you “feel” not what you look like. How you feel will spill over to your confidence levels, helping to improve your daily productivity and results.WHERE TO BEGIN WITH DAILY EXERCISE:If you want to improve your daily exercise, but have no idea where to begin, I would start with walking.Beginners: I remember after a surgery I had that I could barely walk to the bottom of my driveway and remember thinking how frustrating that was. Listen to your body and start with short distances.  I would wake up early, at 4am (since I didn’t want the whole world watching me struggle to walk short distances) and I could walk from the bottom of my driveway to the end of the street. I did that every day for a week and then added a longer distance that lasted 15 minutes. After a few weeks, I was walking longer distances and longer amounts of time, showing me that progress is possible, with regular, consistent activity.Moderate to Advanced: If you have plateaued with your current exercise routine, have you tried working with a trainer? Many are available for zoom/video calls during this time if your gym is still closed, or if you don’t have one. The key is to do something that you have not done before, to get new and different results.WHERE TO BEGIN WITH GETTING A GOOD QUALITY SLEEPWatch the interview with sleep expert Dr. Shane Creado, on episode #72[xxxvii] and with Dr. Sarah McKay on episode #85?[xxxviii]If you are waking up and feel tired, or not rested, have you considered getting a sleep study to test the quality and quantity of your sleep?Take inventory of your sleep. Are you getting at least 7-8.5 hours/each night? Remember that Dr. Creado said that the beauty about sleep is that it is modifiable. How can you adjust your sleep to make improvements? Even just by adding an additional half an hour each night, along with an afternoon nap, can yield noticeable results.Have you ever used an app to measure your sleep? Dr. Stickler in episode #96 measures all of his clients sleep using a Garmin device, and he has noted that someone doing all the right things EXCEPT for sleeping enough, were able to lose weight only once they improved their sleep.WHERE TO BEGIN WITH EATING A HEALTHY DIETDo you avoid processed foods?Have you ever thought about cutting out sugar?Do you choose healthy carbs and fats?Do you choose whole foods vs processed foods?WHERE TO BEGIN WITH OPTIMIZING YOUR MICROBIOMEDo you take a probiotic? A prebiotic?Do you know what foods help/hurt or damage your microbiome?Have you considered microbiome testing like Dr. Vuyicish’s company offers so you can pinpoint the foods that you should avoid, minimize, maximize, or foods that are superfoods?WHERE TO BEGIN WITH INTERMITTENT FASTINGIf fasting for 16 hours with an 8 hour eating window seems too much, try 12 hours fasting and 12 hours eating to begin. Try it for a few days a week, and just see if you feel better fasting than when you eat like you normally would. If you feel better, you can always experiment with different fasting methods, and see where you feel best.Remember Jason Wittrock explaining that when you are eating a diet that is higher in fat, that you will not get hungry the same way you do eating a high carb diet.I hope you have found this episode helpful, and I that you did learn something new. Please do send me a message on social media and let me know what you think.  I really do believe that if we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain, and these TOP 5 strategies seem to move the needle the most, especially when it comes to preventing Alzheimer’s and other diseases that I know we all want to avoid.  I hope you have found the additional interviews helpful, and begin to make small changes in one area at a time. It’s these small, daily habits, that when repeated over and over again, yield outstanding results.See you next episode!REFERENCES:[i] (Integrating Social, Emotional and Academic Development: An Action Guide for School Leadership Teams) page 4[ii] Neuroscience Meets Social and Emotional Learning EPISODE #87 on the “Top 5 Brain Health and Alzheimer’s Prevention Strategies”[iii] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” https://scienceofprevention.com/[iv] 10 Early Alzheimer’s Symptoms That You Should Know https://www.amenclinics.com/blog/10-early-alzheimers-symptoms-that-you-should-know/[v] Max Lugavere, Health and Science Journalist and NYT Bestselling Author, Genius Foods. https://www.maxlugavere.com/[vi] Regular exercise changes the brain to improve memory, thinking skills by Heidi Goodman, April 2014  https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110[vii] Alzheimer’s Disease: Can Exercise Prevent Memory Loss April 2019  https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20057881[viii] http://www.livegreatlifestyle.com/[ix] Live Great Lifestyle Podcast with Luke DePron http://www.livegreatlifestyle.com/podcast/[x] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Shane Creado on “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/[xi] Neuroscience Meets Social and Emotional Learning Podcast Episode #85 with Neuroscientist Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know About.”[xii] Darin Olien “The Sleep Position to Detoxify Your Brain”  https://darinolien.com/detoxify-your-brain/[xiii] The Darin Olien Show https://darinolien.com/podcasts/[xiv] Down to Earth with Zac Efron (co-host Darin Olien)  https://www.netflix.com/title/80230601[xv] Darin Olien “The Sleep Position to Detoxify Your Brain”  https://darinolien.com/detoxify-your-brain/[xvi] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 10 on Sleep  https://scienceofprevention.com/[xvii] Dr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage (March 15, 2020) https://www.amazon.com/dp/B085YFP9YW/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1[xviii] www.shanecreado.com[xix] Dr. Daniel Amen “7 Simple Brain-Promoting Nutritonal Tips” https://www.creativityatwork.com/2011/01/10/dr-amen-seven-simple-brain-promoting-nutrition-tips/[xx] Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health by Dr. Richard Jacoby (April 2014)  https://www.amazon.com/dp/B00KPVB4OA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1[xxi] Dave Asprey The Bulletproof Diet https://www.amazon.com/Bulletproof-Diet-Reclaim-Energy-Upgrade-ebook/dp/B00K8DSTWU/ref=sr_1_2?crid=3EQ3XAEBNVQKS&dchild=1&keywords=dave+asprey&qid=1600893573&s=digital-text&sprefix=dave+asprey+the+%2Cdigital-text%2C210&sr=1-2[xxii] Bulletproof Coffee https://www.bulletproof.com/recipes/bulletproof-diet-recipes/bulletproof-coffee-recipe/[xxiii] Fitness expert Jason Wittrock on “What goes into Keto Coffee”   https://www.youtube.com/watch?v=IzLwqBDMgGc[xxiv] Fitness and Health Expert Thomas DeLauer https://www.youtube.com/channel/UC70SrI3VkT1MXALRtf0pcHg[xxv] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 5  https://scienceofprevention.com/[xxvi] The Startling Link Between Sugar and Alzheimer’s by Olga Khazan Jan. 26, 2018 https://www.theatlantic.com/health/archive/2018/01/the-startling-link-between-sugar-and-alzheimers/551528/[xxvii] Good Carbs vs Bad Carbs https://www.healthline.com/nutrition/good-carbs-bad-carbs[xxviii] Lower Glycemic Foods https://www.healthline.com/nutrition/low-glycemic-diet[xxix] Neuroscience Meets Social and Emotional Learning EPSIODE #60 “The Science Behind a Meditation Practice with a Deep Dive into Dr. Daniel Siegel’s Wheel of Awareness Meditation”  https://andreasamadi.podbean.com/e/the-science-behind-a-meditation-practice-with-a-deep-dive-into-dr-dan-siegel-s-wheel-of-awareness/[xxx] 11 Ways Your Life Can Disrupt the Gut Microbiome https://atlasbiomed.com/blog/11-ways-your-life-can-disrupt-the-gut-microbiome/[xxxi] Alzheimer’s Disease and the Microbiome by Oman Shabir  https://www.news-medical.net/health/Alzheimers-Disease-and-the-Microbiome.aspx[xxxii] What is the Difference Between a Prebiotic and a Probiotic https://www.medicalnewstoday.com/articles/323490[xxxiii] https://www.viome.com/[xxxiv] 11 Health Benefits of Intermittent Fasting  https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#TOC_TITLE_HDR_2[xxxv] 11 Health Benefits of Intermittent Fasting  https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#TOC_TITLE_HDR_2[xxxvi] Keto Coffee with Jason Wittrock Published August 2017 on YouTube https://www.youtube.com/watch?v=IzLwqBDMgGc[xxxvii] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Shane Creado on “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/[xxxviii] Neuroscience Meets Social and Emotional Learning Podcast Episode #85 with Neuroscientist Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know About.” https://www.achieveit360.com/neuroscientist-dr-sarah-mckay-on-high-performing-brain-health-strategies-that-we-should-all-know-about-and-implement/ 

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #94 with personal trainer and fitness model, Jason Wittrock.Watch the interview on YouTube here.My name is Andrea Samadi,  and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field, with specific strategies or ideas that you can implement immediately, whether you are an educator, or in the corporate space, to take your results to the next level. If we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain. I first found our next guest, Jason Wittrock late 2016/  2017 when I was searching for answers with my diet. I was at a crossroads with my health, and knew I needed to do some things differently, I just didn’t know exactly what to do, and I had heard some friends in some of my online groups talking about how they were drinking keto coffee, and experiencing health benefits, like increased energy and weight loss.  So I went to YouTube, and typed in “how to make keto coffee” and Jason Wittrock’s video came up called “Keto Coffee”[i] and my journey began here, taking my health to a whole new level, and have never looked back. I’m sure there are thousands of stories just like mine.Welcome Jason, thank you so much for your time today to come on the podcast and share what you have been doing with your YouTube videos, inspiring people around the world with their health, nutrition and lifestyle for years.Jason, I’ve got to tell you this. Back when I first found your videos, I saw something different with what you were doing. This was the beginning of my health journey, but it did stick, and here we are all these years later speaking.There’s a few things that I wanted to tell you that stuck out to me, looking back, about why I think the results stuck and it’s that you really come across that you want to help people. You said quite a few times on your videos, as you spoke 100 miles an hour about what you were doing, the products you were using and why, you said “hey, I’m just trying to help” and it really did come across that you were, so I listened. You said “look, some guy just did this diet for 45 days, that’s awesome, make it a lifestyle” so I did, and pretty sure I posted a million times on my social media about how much I was loving keto coffee, and your fat bombs[ii] (those were awesome)! I’m just one person, so can just image the ripple effect of your work. Way to go and thank you for what you are doing.So let’s get to some questions here--Q1: Jason, I reached out to you, as I have recently recorded an episode on the TOP 5 Health Staples[iii] that have been proven to prevent Alzheimer’s Disease and that I’m looking to dive deeper into these 5 health strategies.  I thought of you a few times when I was thinking about when I changed my diet after watching your videos. Can you share how your journey to health began, and what’s been happening with you since I first saw your videos? Health Staple 1: Daily ExerciseHealth Staple 2: Getting Good Quality SleepHealth Staple 3: Eating a Healthy DietHealth Staple 4: Optimizing our MicrobiomeHealth Staple 5: Intermittent FastingQ2: A few years ago, it was a huge paradigm shift for me to think about putting butter in my coffee. I’m not sure about other people, but you are talking to someone who used to count calories (not anymore) and used to be terrified of eating anything high in fat.  I did some research, and then watched you making your keto coffee, then bought exactly the same ingredients, then trusted you. Now this is all from a YouTube video, and maybe from one other person I knew who was drinking coffee this way who I also trusted. Now, we’ve got Dave Asprey and his Bulletproof Coffee products, but back then, he was just getting started with that and I didn’t know about it. What are you hearing now from people who have made the switch from eating a diet that’s higher in fats now, and how easy is it for them to map out their macros (the percentage of fats/proteins and carbs)?Q3: I was surprised when I listened to a recent health documentary called “Alzheimer’s: The Science of Prevention”[iv] where they listed intermittent fasting as one of the top 5 health staples for brain health and Alzheimer’s prevention. They say that Intermittent fasting “fights insulin resistance, lowering your risk of type-2 diabetes, reduces inflammation in the body, is beneficial for heart health, and may prevent cancer.”[xxxiii]  What are your current thoughts on IF? I remember watching your video[v] from 2016 when I was first starting the keto diet, and I didn’t fast at this time. (I do now). Do you still not fast?  Q4: After a few years of eating this way, what have you seen with your blood results? What have you noticed? What would you say to someone who is worried about stressing out their liver over time?Q5: I see that you have 2 kids (not sure of their ages). How do you plan to keep them eating healthy as they grow up? This has been the hardest thing for me, trying my best to let them be kids and eat an ice-cream and then say “hey, who wants some scrambled eggs!” Is living by example enough?Q6: What is your current vision for your personal training and coaching?  (Do you plan to create something personalized like the Vshred program) or others that we see out there? What’s next for you?Thank you so much for taking the time to speak with me Jason. I’m so grateful to have found you all those years ago when I was searching for a change, and the change stuck around. Keep going, you are making an incredible impact on the world. I highly encourage those listening to learn more about you (is there anything you want to promote?)For people who want to learn more about you, they can find your helpful videos on https://www.youtube.com/channel/UCOfJHaFLpfbi87xPoAa_NbQhttps://www.facebook.com/jasonwittrock/https://www.instagram.com/jason.wittrock/RESOURCES:How to Eat Keto on the Road for 21 Days https://www.youtube.com/watch?v=GC3pMTPtfPUFull Day of Eating Keto at Home https://www.youtube.com/watch?v=a2TH1c_qucc14 Healthy Fats for the Keto Diet https://www.healthline.com/nutrition/healthy-fats-for-ketoKeto Clarity by Jimmy Moore (Aug. 2014)  https://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb/dp/1628600071The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease by Johnny Bowden PhD and Stephen Sinatra M.D. (Nov. 2012)  https://www.amazon.com/Great-Cholesterol-Myth-Disease-Statin-Free/dp/1592335217Is the Ketogenic Diet Good or Bad for Brain Health? By Dr. Daniel Amen Dec. 2019 https://www.amenclinics.com/blog/is-the-keto-diet-good-or-bad-for-brain-health/Does the Keto Diet Work? Dr. Mark Hyman Published on YouTube Jan.2019 https://www.youtube.com/watch?v=mp2qO6UGmosREFERENCES:[i] Keto Coffee with Jason Wittrock Published August 2017 on YouTube https://www.youtube.com/watch?v=IzLwqBDMgGc[ii] How to Make Fat bombs| The Ketogenic Diet Published August 2016 on YouTube https://www.youtube.com/watch?v=do7o-jykU_4[iii] Neuroscience Meets Social and Emotional Learning EPISODE #87 on the Top 5 Brain Health and Alzheimer’s Prevention Strategies https://andreasamadi.podbean.com/e/do-you-know-the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/[iv] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” https://scienceofprevention.com/[v] Keto and Intermittent Fasting with Jason Wittrock Published on YouTube Dec. 2016 https://www.youtube.com/watch?v=xY9Ix0hIa_g

Try Thrive Market Here: http://ThriveMarket.com/Thomas Also check out all my keto & fasting essentials from Thrive Market: http://l.thrv.me/td-kfk This recipe is going to put a spin on keto coffee by adding specific types of fats in order to make a brand new creation: Mediterranean keto coffee! This recipe will take your keto coffee to a whole new level. Enjoy, and I'll see you in the comments! This video does contain a paid partnership with a brand that helps to support this channel. Join my Email List: https://www.thomasdelauer.com Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): https://www.thomasdelauer.com/life-op... Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer

Watch the 9malls review of the Victor Allen's Keto Coffee Mocha Taste Test. Is this Keto Coffee with 8g MCT per can actually worth getting? Watch the hands on test to find out. #mct #mctoil #keto #coffee #mocha Find As Seen On TV Products & Gadgets at the 9malls Store: https://www.amazon.com/shop/9malls Please support us on Patreon! https://www.patreon.com/9malls

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #87 on “5 Important Brain Health and Alzheimer’s Prevention Strategies That Everyone Should Know”My name is Andrea Samadi,  and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field, with specific strategies or ideas that you can implement immediately, whether you are an educator, or in the corporate space, to take your results to the next level. If we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain. If you have been following this podcast, you will know that my husband and I had a SPECT image brain scan completed at Dr. Amen’s Clinics, to see if there was anything that we needed to be aware of, to make targeted improvements to our brain health and life, with the idea of preventing cognitive decline, and looking to see if we showed signs of Alzheimer’s that can be seen in the brain years before signs and symptoms show up. If you missed episode #84[i] where I revealed my results of the brain scan, go back and listen to this episode before you listen to this one.If we want to take our results the next level, the best way to do this is by getting a clear picture of what is going on with the organ, your brain, that controls pretty much everything that you do. You might be like me and don’t have any signs or symptoms that you notice, that are giving you problems, but you want to be as healthy as you can to tackle life’s everyday challenges, with more ease. Or, you might be like my friend Doug Sutton, who shared on episode #82[ii] that he was experiencing brain fog and low energy.  You can do what we did and get a SPECT image brain scan and follow the treatment plan based on what your scans show. Our plan begins with taking brain health supplements, hyperbaric oxygen therapy, improving our sleep and looking closer at our current health with blood tests. We are working closely with Dr. Creado, from Dr. Amen’s Chicago Clinic as we implement these new strategies for improvement. Many people begin to feel better subjectively and can feel mentally sharper from these strategies. I can say that some of the supplements that we began taking from Dr. Amen’s Brain  MD[iii], like their Brain and Body Power Max, I felt an immediate difference with clarity and the ability to focus. After a year or more, many people choose to rescan their brain to see what changes occur physically from their treatment plan.There is also another option for looking at your brain that I have recently learned about. I was contacted on LinkedIn, by one of my connections, another podcaster, Luke DePron,[iv] a former actor, turned lifestyle and fitness entrepreneur who told me that I needed to take a look at the WaveNeuro[v] Science Team.   He sent me a link to the podcast he did with Dr. Erik Won and Navy Seal Ned Mason[vi], and when I listened to it, I was blown away with what they are doing. If you have been interested in our past few episodes where we talk about the importance of looking at the brain, to improve performance, you will know that this is not just something that is for those involved in Special Operations in the military, elite athletes, or for people who are struggling with a brain disorder. The WaveNeuro team is dealing more and more with mainstream people, like you and me, who are looking to improve their performance. Stay tuned, as I have on the radar, to interview Dr. Erik Won and Ned Mason, to dive deeper into how they are measuring the brain with EEG (electroencephalogram) that is designed to measure the electrical activity of the brain) to see what parts of the brain are cycling too fast or too slow, and then optimizing these parts from this data. To put it plain and simple, I was speaking with WaveNeuro’s Head of PR, Sean Bartlett, and he reminded me that “what gets measured, gets managed” or you may have heard it another way with measuring data “what we measure, we improve.” Before getting a SPECT scan, and looking at my brain, I had no idea what I was doing for my brain health. I was eating well, exercising, taking supplements, but still when I had my scan evaluation, Dr. Creado, from Amen’s Clinics, told me that “for someone doing a lot of things right, I don’t like how your brain looks” and now we can target certain areas to improve. But I wouldn’t know what to do, if I didn’t look.  After speaking with Sean, over at WaveNeuro, I now have another angle or solution, for how we can look at and measure our brain health. I can’t wait to share what they are doing over there with their groundbreaking technology.The case is clear that in order to move the needle the most with our health, there are some important areas that we can come to a consensus that are crucial to pay attention to. I decided to write this episode on the TOP 5 brain health strategies that we should all know, and why they are important for Alzheimer’s prevention after I watched Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention[vii]” program last week that dove deep into the strategies involved in preventing Alzheimer’s. I am working on getting Dr. Perlmutter on as a guest here, to dive deeper into these strategies, because I think this topic is of high importance for everyone to understand. We know that Alzheimer’s disease now affects “more than 5 million Americans and is the most common form of dementia, a term that describes a variety of diseases and conditions that develop when nerve cells in the brain die or no longer function normally.”[viii]I was interested in learning more on this topic, since it was one of the reasons, we did scan our brain in the first place. The pattern of Alzheimer’s can be seen in the brain years before signs and symptoms show up, so when I saw Dr. Perlmutter’s Alzheimer’s Prevention series, I watched every episode to learn what brain experts across the country are saying about the top ways to prevent this disease, that currently has no know or meaningful treatment but I was given some hope when I learned that “you can change the direction of your cognitive destiny” (From Max Lugavere,[ix] Health and Science Journalist and NYT Bestselling Author, Genius Foods). Here is how we can take control of our health and future, with the TOP 5 health staples that I think we should all know and how they play a role in Alzheimer’s prevention. Health Staple 1: Daily Exercise: This seems to be the solution for every single brain problem, so I think that this is the most important strategy, and the reason why I block out exercise time on my schedule as non-negotiable. If we can incorporate 30 minutes of brisk walking every day, we will be miles ahead with our brain health. It wasn’t until I started to measure my activity, that I started to see that 30 minutes of walking really did make a difference. I didn’t need to be running or working really hard (like I used to think I had to do) to notice a difference, but I did need to put in some effort to move the needle.  The benefits  of daily, consistent exercise “come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.”[x]  If for some reason, this whole idea of exercising still doesn’t sound the least bit interesting to you, you might be surprised like I was, that household activities like vacuuming, or raking leaves, or anything that gets your heart rate up, like shoveling snow (something I haven’t done in years since I moved from Toronto)—but these activities can also fall into the category of moderate exercise. The idea is whatever you choose, that it remains consistent, so it eventually becomes something you do habitually. ALZHEIMER’S PREVENTION THOUGHT FOR DAILY EXERCISE:If exercise reduces insulin resistance and inflammation, it would make sense that it also reduces the risk of Alzheimer’s. Studies show that “people who are physically active, have a lower risk of developing Alzheimer’s disease, and possibly have improved thinking.”[xi] Health Staple 2: Getting Good Quality Sleep: Making sure we are getting at least 7- 8 hours each night. I think that we have seen the importance of sleep with our interview with sleep expert Dr. Shane Creado, on episode #72[xii] and with Dr. Sarah McKay on episode #85.[xiii] It is clear that sleep deprivation causes poor health and performance because it’s not allowing enough time for the brain to wash and clean itself. With less than 7 hours of sleep each night, the “trash”[xiv] builds up in our brain, that leads us farther away from health.  I learned from health expert Darin Olien from the Darin Olien Show[xv] --he’s the one who did the Netflix Docuseries with Zac Efron called “Down to Earth with Zac Efron[xvi]” that studies show that “almost all neurodegenerative diseases, including Alzheimer’s disease, are created when protein waste accumulates in the brain, which in turn slowly suffocates and kills the brain’s neurons.”[xvii]  We also know that the brain shows lower functioning to important areas when it’s sleep deprived.ALZHEIMER’S PREVENTION THOUGHT FOR THE IMPORTANCE OF SLEEP:Dr. David Perlmutter, on his Alzheimer’s Science of Prevention Series, made a clear case for the fact that “sleep deprivation is directly linked to developing Alzheimer’s disease” and that “sleep plays an important role…impacting our risk for developing this condition.” He went on to remind us that “from a medical perspective, we cannot afford a bad night’s sleep” and that “sleep is essential if we want to retain optimal function of our body and our brains.”[xviii]Health Staple 3: Eating a Healthy Diet: Eliminating sugar and processed foods. We hear this all the time and know intuitively what feels good when we eat it, and what makes our body feel tired, lethargic and just plain bad. The goal is to eliminate “the brain robbers that steal our energy and do what helps it, not hurts it.”[xix]  There are two specific moments that I remember were life-changing when it came to my diet.The first was around 2005 when I was seeing a foot doctor, Dr. Richard Jacoby, for foot numbness after exercise, and he asked me to eliminate sugar completely from my diet.  I was looking for solutions to why I couldn’t feel the top of my foot during exercise, and I didn’t show any signs of diabetes, but this doctor was writing a book, that is now released called Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health[xx]  and he was convinced that sugar intake was at the root of most health problems. He suggested that I take fish oil, and learn to avoid higher glycemic foods, and the results that occurred were so impactful, that I wished I had done this sooner. The benefits of cutting out sugar from my diet only snowballed my health for the better down the road. When I was ready to have children, I was a bit worried that I would have some challenges here, as I was diagnosed with PCOS (polycystic ovarian syndrome) in my late 20s and told that I might need to take fertility drugs to conceive,  but surprisingly, after some tests, my doctor told me that I no longer had this condition, that it appears to have reversed, and she asked me what I had done. The only thing I did was exercise, take fish oil and cut out sugar.The second life-changing Aha Moment around diet was focused around intermittent fasting, that I talk about in point #5, but it was also eye opening when I started to follow Dave Asprey, the author of the NYT bestseller The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Focus, Upgrade Your Life[xxi] and creator of Bulletproof Coffee[xxii].  Who would ever have thought that putting butter, coconut oil or MCT oil in your coffee would help you to increase your energy and stay lean? I heard this idea first from bodybuilder and fitness expert Jason Wittrock[xxiii] from watching his YouTube channel where he explains exactly what goes into a keto coffee, and why it’s good for your energy levels. He explains the science behind the keto diet and was a great resource for me when I was learning that eating fats, won’t make me fat. Thomas DeLauer[xxiv] is also a great resource for anyone looking to learn more about intermittent fasting, or the ketogenic diet.ALZHEIMER’S PREVENTION THOUGHT FOR EATING A HEALTY DIET:Did you know that sugar in the brain “looks like Alzheimer’s” in the brain,  and that “60% of cognitive decline is related to how you handle blood sugar?”[xxv] There was a study that followed “5,189 people over 10 years and found that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar—whether or not their blood-sugar level technically made them diabetic. In other words, the higher the blood sugar, the faster the cognitive decline.”[xxvi]Did you know that with Type 2 Diabetes, you have almost double the risk for Alzheimer’s Disease, that has no known treatment? If you have type 2 diabetes, your goal would be to do everything that you can to manage your blood sugar, by eating good carbs[xxvii] (complex carbs with fiber),  eat lower glycemic foods[xxviii] that balance your blood sugar levels, instead of throwing them off balance with high levels of sugar.  Above is an image of a healthy brain, from Dr. Amen’s Clinics, showing even, symmetrical and smooth blood flow to all areas in the healthy brain, and the Alzheimer’s brain shows a drop of blood flow to the important parts of the brainHealth Staple 4: Optimizing our Microbiome: Did you know that your gut is made up of trillions of bacteria, fungi and other microbes. This microbiome plays an important role in your health by helping to control digestion and benefitting your immune system. Taking a probiotic daily, remaining active, eating a healthy diet and avoiding foods that disrupt our microbiome[xxix] (processed fried foods, sugar and high-fructose corn syrup, and artificial sweeteners, are important for our gut/brain health.ALZHEIMER’S PREVENTION THOUGHT FOR OPTIMIZING YOUR MICROBIOME:There does appear to be a hidden relationship between Alzheimer’s disease and the microbiome in our gut and that “an imbalanced gut microbiome (dysbiosis) could lead to Alzheimer’s disease and wider neuroinflammation through the gut-brain-axis. Promoting ‘good bacteria’ relative to ‘bad bacteria’ in the gut may be important in maintaining good digestive, immune and neurological health.”[xxx] This is still a developing field but taking prebiotics and probiotics[xxxi] are the best way to promote a healthy gut/brain balance.Health Staple 5: Intermittent Fasting: Has many health benefits[xxxii] that you might have heard of, like the fact it reduces belly fat. I started intermittent fasting around 3 years ago when I was looking to take my health to the next level, and was following some of the well-known body builders, to see what they were doing for their health and fitness. I started the 16-8 program where you fast for 16 hours, and only eat foods in an 8-hour window. I just picked 4 days a week (Sunday to Wednesday) to do this, to see what happened, and the results were obvious. I was able to quickly get down to my goal weight, where I was stuck, and not able to move the needle with exercise alone.ALZHEIMER’S PREVENTION THOUGHT FOR INTERMITTENT FASTING : Intermittent fasting has so many other health benefits tied to this practice, like the fact it “fights insulin resistance, lowering your risk of type-2 diabetes, reduces inflammation in the body, is beneficial for heart health, and may prevent cancer.”[xxxiii] If it is fighting insulin resistance, then it is also fighting your risk of Alzheimer’s.REVIEW AND ACTION STEPS:Health Staple 1: Daily ExerciseHealth Staple 2: Getting Good Quality SleepHealth Staple 3: Eating a Healthy DietHealth Staple 4: Optimizing our MicrobiomeHealth Staple 5: Intermittent FastingWherever you are with your current health, there is always a way to take your results to the next level. You also don’t need to get bogged down with implementing these ideas in a rush and stressing yourself out in the process.To get started, pick one area that you want to improve, and work on that one area for the next 90 days.1. WHERE TO BEGIN WITH DAILY EXERCISE:If you want to improve your daily exercise, but have no idea where to begin, I would start with walking.Beginners: I remember after a surgery I had that I could barely walk to the bottom of my driveway and remember thinking how frustrating that was. Listen to your body and start with short distances.  I would wake up early, at 4am (since I didn’t want the whole world watching me struggle to walk short distances) and I could walk from the bottom of my driveway to the end of the street. I did that every day for a week and then added a longer distance that lasted 15 minutes. After a few weeks, I was walking longer distances and longer amounts of time, showing me that progress is possible, with regular, consistent activity.Moderate to Advanced: If you have plateaued with your current exercise routine, have you tried working with a trainer? Many are available for zoom/video calls during this time if your gym is still closed, or if you don’t have one. The key is to do something that you have not done before, to get new and different results.2. WHERE TO BEGIN WITH GETTING A GOOD QUALITY SLEEPHave you watched our interview with sleep expert Dr. Shane Creado, on episode #72[xxxiv] and with Dr. Sarah McKay on episode #85?[xxxv]If you are waking up and feel tired, or not rested, have you considered getting a sleep study to test the quality and quantity of your sleep?Take inventory of your sleep. Are you getting at least 7-8.5 hours/each night?Have you ever used an app to measure your sleep?3. WHERE TO BEGIN WITH EATING A HEALTHY DIETDo you avoid processed foods?Have you ever thought about cutting out sugar?Do you choose healthy carbs and fats?Do you choose whole foods vs processed foods?4. WHERE TO BEGIN WITH OPTIMIZING YOUR MICROBIOMEDo you take a probiotic?Do you know what foods help/hurt or damage your microbiome?5. WHERE TO BEGIN WITH INTERMITTENT FASTINGIf fasting for 16 hours with an 8 hour eating window seems too much, try 12 hours fasting and 12 hours eating to begin. Try it for a few days a week, and just see if you feel better fasting than when you eat like you normally would. If you feel better, you can always experiment with different fasting methods, and see where you feel best. I hope you have found this episode helpful, and I that you did learn something new. Please do send me a message on social media and let me know what you think.  I really do believe that if we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain, and these TOP 5 strategies seem to move the needle the most, especially when it comes to preventing Alzheimer’s and other diseases that I know we all want to avoid.See you next week. RESOURCES:How Dallas Stars Executive. Tom Holy, used COVID-19 to Lose 100 pounds.https://www.star-telegram.com/sports/spt-columns-blogs/mac-engel/article245434890.html REFERENCES:[i] Neuroscience Meets Social and Emotional Learning Podcast Episode #84 “How a SPECT Image Brain Scan Can Change Your Life” PART 3 with Andrea Samadi https://www.achieveit360.com/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/ [ii] Neuroscience Meets Social and Emotional Learning Podcast Episode #82 “How a SPECT Image Brain Scan Can Change Your Brain and Life” PART 1 with Doug Sutton https://www.achieveit360.com/how-a-brain-scan-changed-my-brain-and-life-with-doug-sutton/ [iii] Dr. Amen’s Brain M.D. https://brainmd.com/supplements [iv] Luc Depron, former actor, turned lifestyle and fitness expert and host of The Live Great Lifestyle Podcast https://lukedepron.com/ [v] WaveNeuro.com Team Understanding and Improving Your Cognitive Health https://www.waveneuro.com/ [vi] Luc Depron, host of Live Great Lifestyle on Understanding Your Brain Function and Performance https://podcasts.apple.com/us/podcast/neuroscience-brain-health-optimize-your-brain-function/id1375402072 [vii] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” https://scienceofprevention.com/ [viii] 10 Early Alzheimer’s Symptoms That You Should Know https://www.amenclinics.com/blog/10-early-alzheimers-symptoms-that-you-should-know/  [ix] Max Lugavere, Health and Science Journalist and NYT Bestselling Author, Genius Foods. https://www.maxlugavere.com/ [x] Regular exercise changes the brain to improve memory, thinking skills by Heidi Goodman, April 2014  https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 [xi] Alzheimer’s Disease: Can Exercise Prevent Memory Loss April 2019  https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20057881 [xii] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Shane Creado on “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/ [xiii] Neuroscience Meets Social and Emotional Learning Podcast Episode #85 with Neuroscientist Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know About.” https://www.achieveit360.com/neuroscientist-dr-sarah-mckay-on-high-performing-brain-health-strategies-that-we-should-all-know-about-and-implement/ [xiv] Darin Olien “The Sleep Position to Detoxify Your Brain”  https://darinolien.com/detoxify-your-brain/ [xv] The Darin Olien Show https://darinolien.com/podcasts/ [xvi] Down to Earth with Zac Efron (co-host Darin Olien)  https://www.netflix.com/title/80230601 [xvii] Darin Olien “The Sleep Position to Detoxify Your Brain”  https://darinolien.com/detoxify-your-brain/ [xviii] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 10 on Sleep  https://scienceofprevention.com/ [xix] Dr. Daniel Amen “7 Simple Brain-Promoting Nutritonal Tips” https://www.creativityatwork.com/2011/01/10/dr-amen-seven-simple-brain-promoting-nutrition-tips/ [xx] Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health by Dr. Richard Jacoby (April 2014)  https://www.amazon.com/dp/B00KPVB4OA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [xxi] Dave Asprey The Bulletproof Diet https://www.amazon.com/Bulletproof-Diet-Reclaim-Energy-Upgrade-ebook/dp/B00K8DSTWU/ref=sr_1_2?crid=3EQ3XAEBNVQKS&dchild=1&keywords=dave+asprey&qid=1600893573&s=digital-text&sprefix=dave+asprey+the+%2Cdigital-text%2C210&sr=1-2 [xxii] Bulletproof Coffee https://www.bulletproof.com/recipes/bulletproof-diet-recipes/bulletproof-coffee-recipe/ [xxiii] Fitness expert Jason Wittrock on “What goes into Keto Coffee”   https://www.youtube.com/watch?v=IzLwqBDMgGc [xxiv] Fitness and Health Expert Thomas DeLauer https://www.youtube.com/channel/UC70SrI3VkT1MXALRtf0pcHg [xxv] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 5  https://scienceofprevention.com/[xxvi] The Startling Link Between Sugar and Alzheimer’s by Olga Khazan Jan. 26, 2018 https://www.theatlantic.com/health/archive/2018/01/the-startling-link-between-sugar-and-alzheimers/551528/ [xxvii] Good Carbs vs Bad Carbs https://www.healthline.com/nutrition/good-carbs-bad-carbs [xxviii] Lower Glycemic Foods https://www.healthline.com/nutrition/low-glycemic-diet [xxix] 11 Ways Your Life Can Disrupt the Gut Microbiome https://atlasbiomed.com/blog/11-ways-your-life-can-disrupt-the-gut-microbiome/ [xxx] Alzheimer’s Disease and the Microbiome by Oman Shabir  https://www.news-medical.net/health/Alzheimers-Disease-and-the-Microbiome.aspx [xxxi] What is the Difference Between a Prebiotic and a Probiotic https://www.medicalnewstoday.com/articles/323490 [xxxii] 11 Health Benefits of Intermittent Fasting  https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#TOC_TITLE_HDR_2 [xxxiii] 11 Health Benefits of Intermittent Fasting  https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#TOC_TITLE_HDR_2 [xxxiv] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Shane Creado on “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/ [xxxv] Neuroscience Meets Social and Emotional Learning Podcast Episode #85 with Neuroscientist Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know About.” https://www.achieveit360.com/neuroscientist-dr-sarah-mckay-on-high-performing-brain-health-strategies-that-we-should-all-know-about-and-implement/ 

Ben has dominated the world of muscle building, both as a coach and IFBB professional bodybuilder for more than 20 years, competing in Mr. Olympia and the Arnold Classic, and winning Mr. Canada. Today, Ben is focused on providing the best information on intelligent muscle building and mindset mastery through his Tampa, Florida based gym, MI40; online coaching, mentorship, and programs; Muscle Camp workshops and public speaking around the world; and the popular and growing Muscle Intelligence Podcast. Through his extensive platform and offerings, Ben's goal is to help you master your body and your mind, and create a happy life in a body you love. You can find Ben Pakulski on his website https://www.muscleintelligence.com/, Instagram @bpakfitnees, and his podcast Muscle Intelligence Podcast, or on Facebook in the Muscle Intelligence community. “If you want to achieve success, you have to have a target and a purpose...a massively transformative purpose.” Ben Pakulski GIVEAWAY for today’s episode is brought to you by Perfect Keto 3 winners will EACH receive a box of keto bars, a 25-pack of Keto Coffee single serves, and one container of Collagen. You pick your flavors! Perfect Keto is one of my favorite companies because they put out really great products that are delicious and always super high-quality. The founder, Anthony Gustin, is a good friend and he is a stickler when it comes to quality ingredients which is why 100% trust this company and the products they make.   To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! -- In this episode, we talk about the biggest mistakes people are making when trying to build muscle, Ben’s six pillars of a lean and healthy body, and how to improve metabolic flexibility. Top Takeaways: Mindfulness and mindset are the foundation of effective muscle building. Become more present, challenge your muscles, and spend time where you’re weak. There are few components (the Six Pillars) that factor into the success level of creating a lean, healthy, and muscular physique. The best ways to improve metabolic flexibility are to breathe, walk, meditate, and eat more protein. Carbohydrate intake may vary from individual to individual and should be adjusted accordingly. If there’s a habit you want to create, your environment is going to create that habit.  Show Notes: [7:30] Ben pursued bodybuilding for seventeen years, nine of which he was professional and in the world’s top ten. [7:58] “That wasn’t the path to happiness and fulfillment for me, it was a great opportunity for me to develop skills, habits, and character. But there was a lot more I could do with my life ... and give back to the world.” [8:50] Ben’s business teaches people how to build muscle in the most healthy way for the greatest life [11:10] The Three Biggest Training Mistakes: 1. Training mindlessly is the easiest way to stall progress. Mindful training is the key to results. Become present. [15:15] 2. Completing repetitions rather than challenging muscles. What matters most is working a muscle correctly, maximally challenging every inch. [16:50] 3. Not spending time where they are weak. [18:40] “It doesn’t have to be hard; smart work has to proceed hard work.” [21:30] Muscle training is like playing the piano, it requires time and training in specific movements and skills. Learn a small number of skills very well, then build from there. [23:15] Ben’s Six Pillars of a lean, healthy, and muscular physique:  How we move, What we eat, How we breathe, How we think, How we sleep, the Environment in which these are done. [26:10] Practical action items for each of the Six Pillars. [29:40] Ben’s training for the Mr. Olympia competition as a teenager gave him a target which helped develop the habits that led to success. [33:15] Measuring an individual’s biometrics can, to a degree, determine the level of success they will experience with a strict ketogenic diet [37:30] One simple self-assessment: measure your BOLT Score [39:30] Improve BOLT score by consciously breathing through the nose, expanding the diaphragm. Practice breath-holding before training.   [43:10] Two useful roles that carbohydrates play: 1. modulate stress, 2. fuel performance [48:00] “Protein is important.” [1:00:00] Meditation is key. In a society that is always doing, it is important to take time for being.  [1:02:10] Ben’s new stance on carbs. [1:05:30] Improved breathing improves the body's use of carbohydrates and also the ability to become more metabolically flexible. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Discover how the keto diet and intermittent fasting can help to reverse polycystic ovarian syndrome (PCOS) with Dr. Nadia Pateguana, ND.▸ [FREE]

Let try it --- Send in a voice message: https://anchor.fm/thecoffeeblackshow/message Support this podcast: https://anchor.fm/thecoffeeblackshow/support

Biohacking is so simple, yet at the same time super complex. So what is biohacking? It’s sometimes viewed as do-it-yourself biology. i.e. hacking your own biology to function better. So how do we do this?Amanda McVey is on todays podcast simplifying biohacking for all of us. Making it so simple that we can all biohack ourselves to younger, better health and the best part is it can all be done the comforts of our own homes. That’s right you don’t need to go to a biohacking lab and use super fancy expensive equipment to be a biohacker. Amanda takes the time to explain to us how and why bulletproof coffee is so magical and why it’s actually a biohack for more energy, clearer thinking and even weight loss. Listen to today episodes become a savvy, biohacker with things you can start implementing TODAY!!!

Leana is the founder of Keto Coffee and Lipstick, one of the hottest Keto information and lifestyle pages on Instagram that just passed 10k followers in only 9 months!  Leana discusses her personal journey losing 40lbs with the Keto lifestyle and shares her mindset on keeping with Keto and her favorite Keto friendly products she recommends and uses herself. Now Leana is not a doctor or nutritionist - in fact, before starting any diet or exercise regiment, you must consult your doctor or physician.  Full disclaimers are found on our website. However, Leana is on our show because as a busy mother of 3, we can all relate to the hardships with trying to balance family and a healthy lifestyle.  Leana has achieved great physical results on Keto and is here to share her experiences and inspire others to research the Keto lifestyle for themselves! Be sure to join the Keto Coffee And Lipstick community on Instagram for great Keto friendly recipes, inspiration, and humor! http://instagram.com/ketocoffeeandlipstick 

Simple recipes and tips to all-natural Cleaning. No more toxic chemicals in your home! Lori also shares a delightful Keto-Coffee beverage. Learn more at www.LoriLishan.com

This is a special episode of Fast Keto called Keto Coffee with Vanessa! Questions covered: -How long did it take you to tweak everything? -Getting macros correct for your body. The tweaking process can be a challenge. Worth it but a challenge. -Do you add healthy carbs prior your period? Or what do you do before that time? -What do you think about metabolic flexibility? Should you bring yourself in and out of ketosis? -Should you add some ancestral food rotations on a yearly or monthly basis? -Can you feel when your body is in keto? -Are there some alternatives to breakfasts that aren’t shakes or bacon, eggs, avo like yogurt, muesli and fruit? -I get dry skin on my face I drink plenty water any advice? -Going to the bathroom. I am only able to about every 3 days. (Bowel movement) is that normal? I don’t eat many veggies. What do you recommend? -Do you feel better/healthier when eating Carnivore vs Keto? Try my NEW Phase 2 Higher Protein Keto Plans: https://www.ketogenicgirl.com/products/pre-order-brand-new-phase-2-plans-for-the-28-day-challenge-members Get Your Free e-Book on starting keto: https://www.ketogenicgirl.com/pages/free-ebook Many thanks to our fantastic sponsors who help to make Fast Keto possible! Link to try out eMeals: http://emeals.com/keto *DISCLAIMER: eMeals are a paid sponsor of the Fast Keto Podcast. Available for US Customers Only Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet[, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet]. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Ep. 21 I'm Gonna Go With "Yeah" The ladies update their progress on the Keto diet by trying Keto Coffee, kinda like deep frying a stick of butter. Also, don't be afraid of  your parents when they age. And a rousing round of "Never Have I Ever"  tossed a salad?

EPISODE 13 - KETO COFFEE - WHAT THE....? Ever heard of Keto Coffee? Today Mike & Richard chat about Keto Coffee and how it's been claimed* that it can help you lose weight. Richard & Mike saw an advert on social media claiming that a friend had "lost her baby weight just by drinking this coffee" We discuss this topic and see if there's any truth behind this. Hope you enjoy! ** Please give us a 5* rating on Spotify & iTunes **

The Functionised Coffee recipe consists of: Do you struggle with weight? Do you struggle with body fat? Are you not where you were months or years ago? Do you suffer from "brain fog" and reduced brain power? Would you like to perform better each day and be a better version of you? Then check out this Bonus Functionised Podcast with Chief of Human Performance and "madscientist" Jim Goetz as he discusses the hows and why's of his special blend of keto coffee (Functionised Coffee) from the Functionised Integrative Therapeutics headquarters in Colts Neck, NJ You can also check out the video of Coach Jim Goetz making the special coffee from home and try it yourself. Show notes are available here.   Recipe: 1. Organic fair trade non- mold coffee2. Filtered water3. Unbleached coffee filter4. 1 tsp MCT oil (C8 Capricylic Acid)5. 2 tsp organic Ghee6. 1 packet Four Sigmatic mushroom powder (Cacao recommended)7. 1 scoop chocolate greens8. Organic walnut milk (to taste)9. 1 egg yolk Combine ingredients in a blender and blend on high for approximately 20 seconds. Pour in favorite mug. Sip and enjoy!!! www.functionised.com Instagram: @functionisedFacebook: @functionised Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

On today's show, I discuss making a simple keto coffee cake. Basic ingredients and simple to make. It's moist, flavorful and not too sweet, plus Lakanto sweetener does not jump-start the blood sugar. You can learn more about Lakanto here. I choose the blanched almond meal for this but those with nut allergies can use coconut flour...although that is not my favorite taste or texture as coconut flour can be "grainy" Be sure to visit Harvest Eating to get the recipe and be sure to check out our Harvest Eating Foodie Memberships to learn about the awesome benefits you get by supporting this show.

Welcome to Fast Keto Episode 45, Keto Coffee! Keto Coffee with Vanessa Spina is a new format featuring your burning questions about keto! Some of today's questions: 1. Which supplements do you take? 2. Yoghurt on keto? 3. Can you drink alcohol and stay in ketosis? 4. How do you make the best coffee? 5. Will gelatin/collagen break my fast? 6.How many carbs should i have per meal? 7. Can you have roasted pumpkin seeds and stay in ketosis? 8. What is your favorite keto breakfast? 9. Do your meal plans cater to men as well as women? 10. Do you count the carbs in coconut milk or heavy cream in coffee? 11. Do you use MCT oil, and what is the best way to use it? 12.What is better for coffee, almond milk, cream or coconut milk? Get Your Free e-Book: https://www.ketogenicgirl.com/pages/free-ebook The 28 Day Challenge: https://www.ketogenicgirl.com/pages/28-day-keto-challenge A good article on gelatin and collagen: https://paleoleap.com/all-about-gelatin-and-collagen/ Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet[, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet]. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

NICOLAS AND K TALK ABOUT LOW-CARB AND THE KETO DIET AS WELL AS PROCRASTINATION WHEN IT COMES TO PUTTING OUT COFFEE AND BLOGS!   https://firstsiteguide.com/blogging-types-revealed/   https://www.escapingthedoldrums.com/