Podcasts about low carbohydrate performance

Episode Summary In this episode of the OFM Podcast, Peter Defty, Tony Konvalin, and John Rutherford discuss a variety of topics related to OFM and Human Performance in the context of John's recent EPIC accomplishment of finishing 10th overall at the Badlands 800 Kilometer gravel bike in the Andalusian Deserts of Spain. This event has taken on legendary status in just a few short years  attracting the best gravel cyclists from across the globe to challenge themselves against the terrain and elements as well as each other.  John shares his incredible experiences as an elite cyclist, Marine Corps F-18 fighter pilot, ultrarunner, IronMan Triathlete then coming back full circle to his first love of cycling culminating most recently with Badlands.  John was an early, early adopter of OFM beginning in 2010 by first using VESPA. Like so many people pursuing endurance sports John was suffering from GI issues and bonking. While VESPA made a huge difference in John's fueling, his full adoption of OFM in the fall of 2010 has had profound long term benefits which are part of the conversation.  Key Highlights: John Rutherford's Journey John ‘chased the dream' of being a professional cyclist following the conventional high carb diet & fueling recommended at the time which resulted in ever increasing swings in both energy and weight which impacted his ability to perform consistently.  Recognizing the costs associated with pursuing a career in Pro Cycling were not worth the benefits, John punched out of the USA Cycling Development Team and went to school and graduated from UC Davis then immediately into the Marine Corps to become an F-18 Pilot with multiple combat missions in Afghanistan and Iraq. During this time John's ‘sports' were confined to basic PT onboard an aircraft carrier or base. While in the Marine Corps as an F-18 pilot John was nominated and selected to become the White House Liaison to the Secretary of the Navy which seeded the bug to become a diplomat with the U.S. Department of State. It was at this point John took up endurance running which transformed into ultrarunning. After going all in on OFM John had several successful 100 milers before transitioning to competing in Half and Full IronMan triathlons including qualifying for and competing at the Kona IronMan World Championships. While posted in Belgrade, Serbia for the State Department during COVID John's rekindled his love for cycling.  His selection as the foreign service officer to NATO in Brussels, Belgium has further fuelled the cycling bug, especially gravel racing. Though he continues to run regularly for cross training, his focus since COVID has been on ultracycling events including winning the Liege-Chimay-Liege 500 Kilometer Road Cycling Event overall beating the 2nd place finishers (a 2 person Team) by over 2 hours.   . The Badlands Experience A firsthand account of tackling the infamous Badlands 800k race, including its brutal terrain, lack of support, unrelenting heat,  grueling climbs and treacherous descents…..all of this balanced by the incredible beauty, resilience, camaraderie and, ultimately, the triumph of a top ten finish. How John secured a top-10 finish despite zero recon or training on course, gravel specific conditioning challenges, and competing against highly prepared, supported athletes. Metabolic Efficiency/Flexibility and OFM The benefits of OFM: reduced calorie intake, performance, endurance, mental clarity/focus/executive function and avoiding the “gut bombs” of traditional fueling. John's experience as the top fat-burner in the FASTER study and how he sustains long efforts with minimal carbs yet uses them when he needs to. John articulates how easy the dietary aspects of  OFM are in terms of daily life due to his experience on both ends of the spectrum. Prior to VESPA and OFM, John was High Carb/Low Fat/Low Protein and after finding OFM and the publication of “The Art & Science of Low Carbohydrate Performance”, John moved to a more Keto level of carbohydrate restriction for a few years before starting to re-introduce carbohydrates back into his diet and fueling per OFM's “Strategic Carbohydrates” protocols.   Lessons Learned and Future Goals The importance of VESPA and strategic carb use for high-intensity efforts.  The importance of event specific training, including training with gear and conditions mimicking the event one is training for. Balancing a demanding career with a family and ultra-endurance sports. Discussion Topics: Adapting a low-carb diet for endurance sports. Fueling strategies for ultras: water, salt, Vespa, and strategic carbs. Wisdom and self-awareness gained from years of racing. The role of OFM in high-level performance and Metabolic Efficiency/Flexibility. Closing Musings: This episode showcases the transformative power of OFM for endurance athletes over the long term. John Rutherford's journey . . .  High Carb Pro Cyclist F-18 fighter pilot  100 Mile Ultras (where he found VESPA & OFM)  Kona IronMan  Winning the prestigious 500K Liege-Chimay-Liege Road Race 10th place Badlands 800K  . . . highlights how OFM supports a person to consistently show up and be the best version of themselves no matter what the challenges of ultra-endurance events, including Life! Remember, along with being the Foreign Service Officer for the US Department of State assigned to NATO (John reports directly to the US Ambassador to NATO &  he is fluent in Russian), John has a wife and two boys.  Hopefully John's long term OFM journey will inspire you to reassess whether the conventional wisdom of high carb dieting and fueling (which is, essentially, “too much sugar”) and whether it really makes sense while exploring how the OFM program and protocols offer a roadmap back to your native physiology and in alignment with our evolutionary heritage.  Doesn't matter whether you're an elite athlete, age grouper or simply looking to be the best version of yourself in all aspects of life, John's journey there are nuggets to glean for everyone including how to enjoy the ride, because, remember, whether you know it or not we are all signed up for that ultra-endurance event called Life! 

In this episode of the OFM Podcast, Host, Peter Defty, sits down with Tito Garza to share Tito's journey of implementing OFM for high-intensity cyclocross racing.    From his humble roots in Texas, battling through personal challenges and, through overcoming these challenges, becoming a restaurant entrepreneur Garza's story is a testament to resilience, innovation, and the transformative power of metabolic health.   **Key Points Discussed:**   Introduction to Tito Garza: Tito bares it all, from his roots growing up in Texas, how his parents struggled with alcohol, to his own struggles and how he overcame them. Working a low paying job as a trainer in a gym and borrowing $70 from his girlfriend (who eventually became his wife) to start selling Mexican Food and on to his successful ventures in the restaurant industry.  The importance of core relationships and having people who believe in you even when you have doubts about yourself.   The OFM Journey: Garza details his journey into cycling and how he started off following the conventional high carb advice and noting the ‘unintended consequences' of bonking, fatigue and inflammation. Upon getting a concussion during a race Tito dove into how to reduce inflammation and fully recover, went Keto, learning, firsthand, the performance limitations of keto. This presented a conundrum; enjoy the health and lifestyle benefits of low carb but lose being competitive in cycling. Reading about Vespa and OFM from “The Art & Science of Low Carbohydrate Performance” purchasing Vespa and signing up for the OFM Metabolic Reset. The learning curve to dialing OFM in for Tito's individual needs and the importance of experimentation in training. Tito's progression from the back of the pack on keto to winning! The mental focus and retention of fine motor skills benefits of Vespa and OFM Tito's experience underscores the OFM's adaptability across various sports, including cycling and CrossFit. Business and Balance: Tito opens up about the challenges of juggling a thriving business and a bustling family life with his athletic pursuits and how OFM has made achieving the balance possible. Finding the Balance over the bifurcation to the extreme which is all to common in today's world. Through focusing on metabolic health Tito feels better which enables him to perform better and be better in all areas of his life, due to his stable energy levels, mood and positive outlook on life.   Metabolic Health Insights:   Peter and Tito delve into the science and philosophy behind OFM, discussing the impact of metabolic health on overall well-being, athletic performance, and life balance.  How the OFM conceptual model allows the athlete to individualize the program to their needs, sport and lifestyle for optimal results and sustainability. How Tito adapted OFM  to work for his personal needs. Perfection being the enemy of the good. The impacts of chronic mental and emotional stress. How OFM mitigates this. How OFM helps development of aerobic fast and slow twitch muscle fibers instead of anaerobic fast twitch fibers for both health and body composition. This, in essence, is building metabolic capacity at the cellular/mitochondrial level. OFM allows plenty of sugar to work with ‘strategically' for the performance and adaptive stress.   Community and Support: The conversation highlights the importance of support systems, both in personal life and within the OFM community.  Tito's story is a compelling example of how belief, encouragement, and shared knowledge can drive transformation. Tito Garza's OFM/Vespa journey is a real world example of how each of us can  overcome adversity, embrace change, and discover the profound impact metabolic health has on all areas of life. Whether you're an athlete, entrepreneur, or someone curious about enhancing your well-being, this episode offers tangible insights into harnessing your body's potential to achieve “Higher Health & Peak Performance”.

A new study looks at how a low carbohydrate diet impacts higher intensity endurance training. Let's take a look!   LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Full Study: https://www.frontiersin.org/articles/10.3389/fnut.2023.1084021/full   Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

In deze podcast aflevering ga ik in gesprek met Lotte Damen-Karkera. Lotte is diëtist, gespecialiseerd in een koolhydraatarme en keto leefstijl. Lotte liep haar eerste marathon op een koolhydraatrijk veganistisch voedingspatroon en energiegels. Hier deed ze 4,5 uur over en toen ze de finish bereikte was ze gesloopt. Haar tweede marathon liep ze keto, in een fat-adapted state en enkel op water met elektrolyten. Hier deed ze 3 uur en 47 minuten over en toen Lotte de finish bereikte kon ze alleen maar springen van energie. In deze aflevering hebben we het onder andere over: Ervaring met een vegan vs keto marathon: trainen, herstel, wedstrijd Keto en hardlopen: hoe begin je Keto eten op trainingsdagen en tijdens de wedstrijd Lotte's blog over haar keto en hardlopen: klik hier Boekentip: The Art and Science of Low Carbohydrate Performance door Dr. Phinney en Jeff S. Volek

Mike is an ultramarathon athlete best known for winning many of the 200+ mile trail races that have grown in popularity. He holds the record for the, "Triple Crown of 200s." Show Sponsor: SFuels - sfuelsgolonger.com​ - promo code: ZACHB5 Zach's Training Plans: zachbitter.com/training-plans Support the show: patreon.com/HPOpodcast or https://zachbitter.com/hpo Zach: Web: zachbitter.com - IG: @zachbitter Tw: @zbitter FB: @zach.bitter Michelle: Links​ - IG: @runeatmeatrepeat - Tw: @michellehurnRD Mike: lowcarb-runner.com IG: @thelowcarbrunner FB: Michael John McKnight

Are you overwhelmed by all of the propaganda, arguments, marketing, research, and opinions in the world of nutrition? Have you sold out to diet after diet in an effort to look, feel, and perform at your best, only to find it wasn't sustainable and something wasn't quite right? Are you ready for the truth about nutrition? Are you ready to get leaner, build muscle, be strong, regain your energy, feel younger, improve your sex life, and even pass less gas (I suppose that can be included in improving your sex life). In this episode we do our best to assist you in getting started on the right track! Music by Josh Walker: https://youtu.be/F-OpZQeNF_0 Instagram: @walkermusic_ The Deltoid Desolator™: The Deltoid Desolator™ – supersetyourlife 20-Page Carnivore Starter Guide: Carnivore Starter Guide – supersetyourlife Show notes: 01:15 Latest invention: The Deltoid Desolator™.. 03:41 Supplements that are a waste of money. 04:48 Colt's Carnivore Starter Guide, on website for $2. 06:59 Five foundational books to study the Carnivore Diet. The Primal Blueprint, by Mark Sisson The Carnivore Code, by Paul Saladino MD Keto-Adapted Performance Manual, by Robert Sikes The Carnivore Diet, by Shawn Baker, MD The Art and Science of Low Carbohydrate Performance, by Jeff S. Velek, PhD, RD & Stephen D. Phinney, MD, PhD 11:00 Don't we need to eat plants though?[1][2][3] 15:24 Methods on adding carbs on the Carnivore Diet. 20:02 Approach #1: A day in the life of a "Classic" Carnivore. 31:01 Why we advocate working out in the morning instead of later in the day. 33:40 Approach #2: A day in the life of a "Keto"-vore. 40:20 Approach #3: A day in the life of a "Carb"-ivore. 45:51 Three foundational foods to start your Carnivore lifestyle off right! [1] B.N. Ames, M. Profet, and L. S. Gold. “Dietary Pesticides (99.99% All Natural).” Proceedings of the National Academy of Sciences of the United States of America 87, no. 19 (1990): 7777-81. [2] M. Bernardino and M. Parmar. “Oxalate Nephropathy from Cashew Nut Intake.” Canadian Medical Association Journal 189, no. 10 (2017): E405-08. [3] I.F. Bolarinwa, M. W. Oke, S. A. Olaniyan, and A. S. Ajala. “A Review of Cyanogenic Glycosides in Edible Plants,” chap. 8 in Toxicology—New Aspects to This Scientific Conundrum (Rijeka, Croatia: InTech, 2016). The Carnivore Starter Guide on our website has a thorough list of all of the studies cited we used to compile the Guide.

In this episode of Science & Chill, I interview ultra-endurance runner Zach Bitter. Zach is the previous world record holder in the 12-hour run on the track and the 100-mile run on the track (which he actually ran in the same race). He also holds the world record for the fastest 100 miles run on the treadmill. In this episode we talk about these records and put them into perspective, so you all will get an idea of how fast he is running these insane distances.  Zach is also a fascinating guy because he is interested in the nuances of metabolic health and performance. He is famously known as the “low carb endurance runner” in nutrition and running circles. Through his appearance on the Joe Rogan podcast and affiliation with the carnivore doctor Shawn Baker, Zach has gained a reputation as someone who thrives on a low carbohydrate diet. This is the main thing I wanted to talk to Zach about — what he actually eats, how he structures nutrition and thinks about fueling, and some of the nuances surrounding low-carb diets when it comes to optimal human performance.   Links - ZachBitter.com - Human Performance Outliers Podcast - Treadmill WR YouTube Clip (Comedian Bert Kreischer makes an appearance) - Follow Zach on Twitter - Follow Zach on Instagram - Zach Bitter on YouTube   Podcast Links - Listen on Apple Podcasts - Listen on Spotify - Support the podcast on Patreon - Donate to the podcast - Try LMNT electrolytes

It’s that time again for another Ask Me Anything episode. And we must say, listeners sent us a wealth of excellent questions for this round of Ask Me Anything. In today’s podcast, Ken and Dawn answer questions that range from blood-flow restriction to swimming induced pulmonary edema to intermittent fasting to methylene blue to low-carb diets, and much, much more. If you have questions you want to send to Ken and Dawn for an Ask Me Anything episode, email your question to STEM-Talk Producer Randy Hammer at rhammer@ihmc.org. Show notes:  [00:02:24] In light of Ken’s former experience in wrestling, a listener asks about wrestlers who perform neck bridges to strengthen their neck.  The listener wonders if Ken thinks neck exercises are important and, if so, what does he does in that regard. In his response, Ken mentions a neck-strengthening device, Iron Neck. [00:06:12] A listener asks Ken and Dawn about their morning routines and what scientific journals they read and if they could each give a few book recommendations. [00:08:16] A listener asks Dawn, in light of her accepting a position at the University of North Carolina, if she will continue working with IHMC and  co-hosting STEM-Talk. [00:09:13] A listener asks if and how Dawn sees crossover between the research on humans in extreme environments that she did at IHMC, and the clinically oriented work she is doing now. [00:10:37] A listener mentions that they have recently started using blood-flow restriction training in their workouts thanks to STEM-Talk and have enjoyed the experience. The listener goes on to mention, however, that they are noticing they feel light headed when going for a run after a blood-flow restriction resistance workout. The listener asks Ken if he has any knowledge of this phenomenon, or other side effects of blood flow restriction exercise. [00:12:56] A listener mentions that they have just finished reading Denise Minger’s “Death by Food Pyramid” which explains that no nutrition-oriented classes are required for a Harvard medical degree, which is also true of about 70% of medical schools in the nation. The listener goes on to mention, from their own experience, that people are often told to consult their doctor when thinking about the potential benefits of new diets. Doctors and even nutritionists, however, generally prescribe the Mediterranean diet and do not seem to know much about low-carb diets. The listener asks Ken who one should consult when wanting to start a ketogenic diet. In his response, Ken mentions several resources, including the websites Virta Health and Diet Doctor; and the books “The Art and Science of Low Carbohydrate Living” as well as “The Art and Science of Low Carbohydrate Performance.” [00:15:22] A listener, who is a triathlete, asks Dawn for advice about performance in extreme environments, particularly in regards to swimming induced pulmonary edema. They also go on to ask about Dawn’s thoughts on Sildenafil, also known as Viagra. In her response, Dawn mentions a paper by Dr. Richard Moon of Duke University, “Swimming-Induced Pulmonary Edema: Pathophysiology and Risk Reduction with Sildenafil.” [00:20:08] A listener asks Ken a question about an article they read about a study out of the University of Glasgow that was published in Nature Scientific Reports. The listener highlights a quote from the press release announcing the publication of the article: “There is no magic diet, or magic food, for weight control. Instead, people have to find the best way to eat fewer calories. Low-carb diets have had a lot of hype from media and celebrities, but they are no better than high-carb diets. Their evidence is generally poor, and our earlier research found low-carb diets are associated with some vitamin deficiencies, with more diabetes, not less. We can't stop people cutting carbohydrate, and it may suit some people at least in the short-term, but there should be a health warning.

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel breaks down heart rate zones and how to use them during a workout, how to successfully incorporate a deload week to prevent burnout, favorite protein powders and more!  “It’s important to incorporate deload weeks in any training that you're doing, so you can effectively manage fatigue [mentally and physically] and recover optimally.” Rachel Gregory Today's Questions: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact?  How often do you take a deload week when you’re lifting to gain muscle? Do you eat differently during the deload week? Do you recommend protein shakes for someone new to keto? If so, which one? Best nutritional science books? Top Takeaways: A simple formula to use to calculate your max heart rate The different heart rate zones and how to use them Rachels recommendation on when it’s time to take a deload week A list of tasty ways to use your protein powder... other than shakes Top nutrition science book must-haves  Show Notes: [0:00] Welcome back to MetFlex and Chill Q&A Friday! Rachel announces the first sponsor of the podcast! Thank you Ketobrick! [1:00] Ketobrick comes in six different flavors and if you’re interested in trying one check them out!  [1:30] If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks! [2:00] Question: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact?  [2:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [6:00] A formula to calculate your max heart rate [7:00] A break down of the five heart rate zones: zones 1-5 [7:30] Episode 56 [12:00] Question: How often do you take a deload week when you’re lifting to gain muscle? [16:00] Question: Do you eat differently during the deload week?  [18:30] Question: Do you recommend protein shakes for someone new to keto? If so, Which ones? [21:00] All Calories Not Equal Blog [23:30] Ways Rachel uses protein powders aside from just drinking them! Protein Ice Cream Recipe, Protein Pancakes Recipe, Protein Muffins Recipe [24:00] Perfect Keto, Perfect Keto Collagen Powder, Active Stacks Beef Protein, Legion athletics whey protein, Legion athletics casein powder, and Organifi Complete Protein [25:00] Favorite protein powders! [25:30] Episode 43: All Things PROTEIN with Shawn Wells [27:00] Rachel’s top book recommendations can be found HERE on Amazon  [28:30] The Hungry Brain, Deep Nutrition, Primal Fat Burner, Wired to Eat, The Woman's Book, The Muscle & Strength Pyramid Nutrition Edition, The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney, The Ketogenic Bible [30:00] Be sure to check out Ketobrick!  If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks! THINGS MENTIONED IN THIS EPISODE: MetFlex and Chill Podcast has its first sponsor! Check out Ketobrick HERE!  Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health All Calories Not Equal Blog Episode 43: All Things PROTEIN with Shawn Wells Rachel’s Recommended Products --- 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.).

Professor Tim Noakes is one of the world's leading authorities in nutrition and in the science behind sport. Through a lifetime of research, he has developed key scientific concepts in nutrition and sport that have not only redefined the way elite athletes and teams approach their professions, but challenged conventional global thinking in these areas.Prof's credentials are outstandingly impressive and he has published more than 750 scientific books and articles. He has been cited more than 19 000 times in scientific literature and has an H-index of 71. He has won numerous awards over the years and made himself available on many editorial boards.Join us as we explore:The biochemical changes of eating a low carb diet- specifically impacting athletesHow Prof Noakes reversed his insulin resistance, lost 10kgs in 8 weeks and improved his athletic performanceHow to change your perspective of weight loss and reduce calorie intake without hunger- it's not about calories in and calories out!LCHF, keto, the carnivore diet, high protein, nutritional ketosis, glycemic variability and metabolic flexibilityThe Game Changers hype and research to prove that there is no evidence of the consumption of red meat linked to diseases or cancerThe top 3 blood tests you should do for your bodyInteresterification, good vs. bad fats and why you should eat the fats the heart foundation tells you not to eat!Continuous glucose monitoring (CGM) , high insulin, oxidized cholesterol, arterial plaque and blood clottingThe critical role of health coaches in navigating sleep, nutrition, health, exercise and vitalityJoin our community:Facebook MadeToThriveZA; SteveStavsZAInstagram SteveStavsZAFind Tim Noakes:Follow Professor Tim Noakes on Twitter @ProfTimNoakes and on TheNoakesFoundation.org - http://thenoakesfoundation.orgMentions:Eat Better SA https://www.facebook.com/EatBetterSA/Dr Mark Hyman https://drhyman.com/The Nutrition Network https://nutrition-network.org/Paper: Lose 6 pounds in 6 weeks without hunger: (Jeff S. Volek, Stephen D. Phinney)Book: The Art and Science of Low Carbohydrate Performance, Jeff S. Volek, Stephen D. Phinneyhttps://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_6?dchild=1&keywords=westman+volek+and+phinney&qid=1593416936&sr=8-6Brian chamberlainhttps://www.twooceansmarathon.org.za/about-two-oceans/history/Game Changers: James Cameronhttps://gamechangersmovie.com/Walter C Willet http://nutrition.med.harvard.edu/personnel/willett.html Scott Jurekhttp://www.scottjurek.com/Chris Kresserhttps://chriskresser.com/Continuous Glucose Monitoring (CGM)Ethitech Innovation Solutions @EthitechHealthInnovationDexcom https://www.dexcom.com/en-ZA

Might as well face it, you’re addicted to carbs. The conventional approach to endurance training promotes ‘chronic cardio’ and carbohydrate dependency. But there is a way to reset your metabolic clock with the keto diet, and today’s guest wrote the book on it – well, he co-authored it anyway! Brad Kearns has been a well-known coach, speaker and author in the health and fitness realm for 20-plus years. During his nine-year career as a triathlete, he was one of the world’s top ranked professionals, amassing 30 wins worldwide on the pro circuit, and he still holds the Hawaii Ironman 18-24 age division American record at 8:57. Brad has partnered with his former coach and fellow health and fitness authority Mark Sisson to lead the Primal Blueprint, a comprehensive ancestral health movement. Together they co-authored the 2016 release Primal Endurance, a guidebook that teaches athletes how to employ a stress-balanced, fat-adapted Primal approach to training. The duo has another book coming out this fall, The Keto Reset Diet. Today Brad joins Ali to discuss the basics of MAF training and his take on the relationship between peak performance and long-term health. Listen and learn how to leverage the keto diet to become a fat-burning machine and get free from carbohydrate dependency! Topics Covered [1:17] Brad’s partnership with Mark Sisson Mark served as Brad’s coach 30 years ago Introduced Brad to idea of balancing stress and rest Developed Primal Blueprint together Co-authored Primal Endurance Releasing keto diet book this fall [3:23] How Brad’s training evolved during his professional career Overly competitive, Type A training early on led to injury, burnout Learned from failures and good coaching Eventually understood that health and fitness could be complementary [5:09] The nuts and bolts of MAF training 180 – age = training heartrate Emphasizes development of aerobic base Prevents injury, illness and abuse of cardiovascular system Improves health long-term Training slow helps you go fast Proven true by endurance athletes for past 60 years (i.e.: Peter Snell) [10:12] How taking ego out of the equation was the gateway to success for Brad Developing the discipline to slow down led to national championship MAF training gave him a new appreciation for what endurance sports are about (i.e.: connection with nature, energy, health and longevity) [15:17] How to track your improvement with MAF training Test on same course, conditions using 180 – age formula Log mile times As you get more efficient at same heart rate, mile time will improve If you’re regressing, examine other factors (e.g.: stress, poor diet, lack of sleep) [21:38] The fundamentals of keto Ultra-low carb diet (less than 50 g/day) Altered metabolic state burns fat Free from carbohydrate dependency Don’t rely on regular meals for energy Cellular repair via intermittent fasting [24:39] Brad’s experience with going keto Maintained for 140 days Not convenient or practical to maintain forever Tool to bust out for metabolic reset [31:50] The case for keto as a lifestyle Human default position Ensured survival for 2.5 million years Records of people thriving for long periods and achieving athletic success [35:29] Who should not do keto Carb dependent for long period Show signs of metabolic damage But morbidly obese could benefit most from keto [38:35] Brad’s health now compared to his years as a professional athlete Peak performance came at significant cost to health At 30, he got out of bed exhausted Recalibrated goals to encompass wellness and longevity Now has broader base fitness, healthier diet and higher testosterone levels [41:48] Why fit endurance athletes develop heart issues Overstress heart during workout Sustain small scarring on delicate ventricles, inflammation Leads to AFib [44:56] Brad’s take on the relationship between peak performance and health Humans built to push limits (‘Body follows the mind’) Benefits include enhanced cognitive function and anti-aging Only mutually exclusive if you ignore health and over-train Learn More About Brad Kearns  bradkearns.com Resources Mentioned primalblueprint.com Primal Endurance by Mark Sisson and Brad Kearns MAF Training Dr. Maffetone’s MAF Methodology The Joe Rogan Experience Episode 935 with Robb Wolf The Art and Science of Low Carbohydrate Living by Stephen D. Phinney and Jeff S. Volek The Art and Science of Low Carbohydrate Performance by Jeff S. Volek and Stephen D. Phinney Mark’s Daily Apple Blog Books by Katy Bowman Pre-Order The Keto Reset Diet by Mark Sisson with Brad Kearns

Inés, es autora del Blog http://lowcarb.es , nutricionista, psicóloga y está a punto de hacer un máster en oncologia. Su experiencia pasada superando problemas de depresión crónica, obesidad y, finalmente, cancer causados por una medicación la cualifica especialmente para hablar del impacto que tiene la nutrición en la salud. Con Inés hablamos de la Dieta baja en carbohidratos y la dieta cetogénica, y el impacto que tienen en la salud. Notas de programa: Petter Attia Podcast: The drive:  Entrevista con el autor de Why we Sleep, Matthew Walker.  [amazon_link asins='0141983760' template='ProductCarousel' store='zetatesters-21' marketplace='ES' link_id='707693f2-70ab-496b-a91d-af1b3b1350dd']  The Art and Science of Low Carbohydrate Performance de Jeff S. Volek PhD RD (Autor), Stephen D. Phinney MD PhD  Ver los capitulos de Petter Attia y Dom d'Agostino [amazon_link asins='842342894X' template='ProductCarousel' store='zetatesters-21' marketplace='ES' link_id='c2c5478c-7ea5-43fd-9c13-b4f2af1e1886'] Efecto Warburg: "en vez de desarrollar un proceso de respiración completo en presencia de cantidades adecuadas de oxígeno, las células cancerosas fermentan; esta observación demostrable se conoce actualmente como efecto Warburg." Hablamos de mTor (Diana de rapamicina) activación epigenetica de genes y de nutrigenomica (La nutrigenómica es una rama de la genómica nutricional que pretende proporcionar un conocimiento molecular (genético) sobre los componentes de la dieta que contribuyen a la salud mediante la alteración de la expresión y/o estructuras según la constitución genética individual. La nutrigenómica es básicamente el estudio de las interacciones entre el genoma y nutrientes.) O sea:  lo que comes afecta alos genes que expresamos, cada uno de nosotros es distinta. La piramide alimenticia es un cagarro. El libro de Inés: [amazon_link asins='1790923123' template='ProductCarousel' store='zetatesters-21' marketplace='ES' link_id='d3bb64fb-44eb-41d0-9be9-965aacb92df5'] Los libros de Ludo [amazon_link asins='1530360471' template='ProductCarousel' store='zetatesters-21' marketplace='ES' link_id='e6700ae7-1e15-4ac8-ac7f-6fbf8d9fb8f7'] [amazon_link asins='1981987339' template='ProductCarousel' store='zetatesters-21' marketplace='ES' link_id='af82633a-fe01-478e-9d99-5a53d520ceff'] Hablamos de Biohacking Blog de la hija de Jordan Petersen Don't Eat That IA y big data para curar el cancer y otras enfermedades en el libro de Kai Fu Lee[amazon_link asins='3593511258' template='ProductCarousel' store='zetatesters-21' marketplace='ES' link_id='df1f6a94-63de-41d9-9c53-397835325170'] Episodio de Cabalga el Cometa sobre la Renta Básica Universal Hablamos de Cetonas exogenas - Aceite MCT, Risoto de ortigas, Xilitol, Ayuno discontinuo, Autofagia, Buletproof cofee, Nixon y la piramide alimentaria... ¿Quién da más?

At the recent Physicians for Ancestral Health Winter Retreat I had the opportunity to sit down in person with L. Amber O’Hearn, an outspoken advocate of plant-free eating. Since learning about the zero-carb carnivore approach in 2009, Amber has become an international speaker, researcher, and writer on the subjects of ketosis and the health benefits of eating meat. In this podcast, Amber and I discuss her health journey from veganism to low carb, and then to the more radical carnivore diet. She explains how shunning plant foods led to a dramatic improvement in both her physical and mental health, ending her 20-year battle with bipolar disorder, without the use of medication. She also describes her own version of zero-carb and discusses how a carnivore diet affects ketosis. Here’s the outline of this interview with Amber O’Hearn: [00:00:23] Physicians for Ancestral Health. [00:02:01] Amber's background. [00:03:02] The path that led her to a low carb diet. [00:09:23] Zooko Wilcox-O’Hearn. [00:11:53] David Chaum. [00:12:37] Zcash. [00:16:10] The Ketogenic Diet for Health: ketotic.org. [00:16:49] The value of end-to-end citations. [00:21:52] Amber's post on gluconeogenesis: If You Eat Excess Protein, Does It Turn Into Excess Glucose? [00:26:04] Josh Turknett MD; Talk: How to Win at Angry Birds: Moving Towards a More Efficient Practice Model. [00:26:14] Richard David Feinman; blog: The Other. [00:28:28] Reevaluating previous recommendations: Salt and DHA. [00:33:03] Bipolar disorder and pharmaceutical treatment. [00:40:31] Identifying the root cause of psychiatric illness. [00:45:06] Unwanted side effects from mood stabilizing drugs. [00:47:16] Cognitive Behavioral Therapy (CBT). [00:53:45] Zero carb/plant free diet; Zeroing In On Health, ZIOH. ZIOH Facebook group. [00:57:05] Charles Washington, founder of ZIOH group. [00:57:49] Dry fasting leads to increased fat breakdown; Study: Rutkowska, Joanna, et al. "Increased fat catabolism sustains water balance during fasting in zebra finches." Journal of Experimental Biology 219.17 (2016): 2623-2628. [01:03:58] Pregnancy: Carbohydrate cravings and hyperemesis gravidarum. [01:05:50] Paleo Baby Podcast: Chloe Archard: Paleo advocate, mom, and host of the “Eat Better” podcast. [01:06:51] Rat study: Thompson, Betty J., and Stuart Smith. "Biosynthesis of fatty acids by lactating human breast epithelial cells: an evaluation of the contribution to the overall composition of human milk fat." Pediatric research 19.1 (1985): 139. [01:07:56] Keto Summit; Jeremy Hendon. [01:09:28] Talk at Low Carb Breckenridge: L. Amber O'Hearn - Ketosis Without Starvation: The Human Advantage. [01:10:03] The Boulder Carnivore Conference. [01:10:54] What does a carnivore diet consist of? [01:11:44] Financial considerations. [01:13:56] Paleomedicina Clinic  (ICMNI) uses a Paleolithic Ketogenic Diet. [01:14:59] Stephen Phinney, MD, PhD. [01:15:24] Optimal ketone levels graphic from The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney. [01:17:30] Autoimmune Protocol Diet (AIP). [01:18:39] Shawn Baker. [01:20:26] Andrew Scarborough. [01:21:41] Ability to eat more protein while remaining in ketosis. [01:26:07] Georgia Ede, MD. [01:26:54] Podcast: Disruptive Anthropology: An Ancestral Health Perspective on Barefooting and Male Circumcision, with Stephanie Welch. [01:27:35] Amber’s blog: empiri.ca. [01:27:46] Twitter: @ketocarnivore. Amber’s book-in-progress: facultativecarnivore.com. You can also support Amber’s work on Patreon.

Aaron Day is an Accredited Nutritional Therapist, Advanced Sports Exercise Nutritional Adviser and Clinical Weight Loss Practitioner in Brisbane Australia. He's a musician, a cyclist, a runner, a ketogenic food blogger, recipe developer, food photographer, and videographer. He shares his generous work on Quick and Simple Keto Meals, Flexible Recipes for the family, and Keto Comfort Food on his FatForWeightLoss platform across the web, podcast, YouTube and Instagram. And he is the author of four recipe books, the most recent being: 100+ Keto Recipes Everyone Will Actually Eat. Show notes His early life in music (2:39) Why people struggle with moving away from their early passions (4:45) A 28-hour drive through the night across Australia from Adelaide to Brisbane (6:02) Challenges living on a musician salary and learning to eat healthy with limited income (10:03) Micronutrients are the key to keeping you fuller for longer (15:43) Macronutrients are the first step on a ketogenic diet (16:18) It's not enough to focus on macronutrients (16:50) Everyone is leaking out magnesium and it's a challenge on low-carb diets (17:24) Cycling led him to studying sports nutrition (19:40) The Art and Science of Low Carbohydrate Performance by Jeff S. Volek and Stephen D. Phinney (20:29) Some people thrive as high-carb athletes, but not everyone (20:51) Rode through Europe on his bicycle with only a tent (21:30) The importance of tapping into fat storage for endurance sports (21:42) He started FatForWeightloss at the end of 2016 while working as a software developer (22:47) The secret to growing to 100k subscribers in two years (23:50) Carbohydrates are the most important thing to track when going Ketogenic (26:08) How to lose fat on the ketogenic diet (27:48) The 8-week transition to become fat adapted (34:03) Track macros at the beginning of transition into ketogenic diet (37:44) The keto version of a protein sparing modified fast to lose fat in a healthy way (39:16) Measure blood glucose instead of ketones 41:55 Reversing illness with elevated ketones levels (43:33) Blood glucose profile before and after fat adaptation on the ketogenic diet (45:00) Low Carb Down Under and reversing diabetes with low-carb diet (49:50) Documentary: The Magic Pill (50:57) The Hashimotos Road To Recovery Interview With Mum (Kathy Svenson), an amazing interview with his mom (a Naturopath) on adrenal and thyroid (I took copious notes) (52:10) How to instill a good sense of nutrition into kids (54:17) The most important thing for kids: learn the trials and tribulations of sugar (56:11) Learning about magnesium for a headache (59:03) The food we eat doesn't have the nutrients it should (59:48) Cold and flu tablets are masking the illness (1:02:34) The electrolyte stack is the most crucial thing to supplement on the ketogenic diet (1:03:39) Cronometer to track micronutrients and diagnose your own deficiency (1:04:24) OligoScan to measure micronutrient deficiencies (1:06:51) Adrenal fatigue and thyroid health (1:10:44) Why he quit a formal study of music and how it relates to food blogging (1:16:42) How he transitioned from music to software to food blogging (1:21:30) The first meal he cooked for his partner was terrible (1:24:25) The $100 bet that started the business (1:26:10) The origin of the recipe book from a collection of his blog posts (1:27:10) Good food photography starts with delicious food (1:28:11) Origin of 100+ Keto Recipes Everyone Will Actually Eat (1:28:33) Why repackaging free information is worth money (1:31:19) His cooking philosophy is about making things that are simple (1:33:03) What a ketogenic diet should look like on a plate (1:33:46) His dad taught him: "the problem was always simple to fix, you just had to know what the simple fix was" (1:36:20) Routine is the enemy of time, how travel keeps his perspective fresh (1:37:48)

Jeff Volek and Stephen Phinney are both academic researchers and professors who have been studying sports nutrition, ketogenic diets and peak performance for decades. To put it in perspective, Dr. Stephen Phinney (with his MD from Stanford and PhD from MIT) coined the phrase “keto-adapted” in 1980. Big Ideas we explore include: the accepted dogma (vs. compelling data), two fuel tanks (you want to go hours or days?), veto-adaptation (how to), protein (necessary but in moderation), fat (your most important fuel; the good and bad!), and the macro breakdown (here it is!).

Fresh off the release of their recent book, Real Food Keto, bestselling author Jimmy Moore and wife Christine Moore talk about the little talked about elements of the ketogenic diet: micronutrients, minerals, and water consumption. About Christine and Jimmy Moore Jimmy Moore catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss enabled him to come off prescription drugs for high cholesterol, high blood pressure, and respiratory problems. He is the energetic personality behind the uber-popular blog Livin’ La Vida Low-Carb and the host of the longest-running and top-ranked iTunes health podcast, The Livin’ La Vida Low-Carb Show, as well as Low-Carb Conversations and Keto Talk. He has interviewed well over 1,000 of the world’s top health experts and has dedicated his life to helping people get the best information possible about nutrition so they can make the right decisions for their health. He’s the international bestselling author of The Ketogenic Cookbook, Keto Clarity, and Cholesterol Clarity. Learn more about Jimmy and his work at www.livinlavidalowcarb.com. Christine Moore is a Nutritional Therapy Practitioner who specializes in real food–based low-carb, high-fat, ketogenic nutrition. She helps clients around the globe via Skype through her Rebooting Your Nutrition business (www.rebootingyournutrition.com) and is passionate about customizing the diet to the individual. Christine and her husband, international bestselling keto author, podcaster, and speaker Jimmy Moore, are the cohosts of The Nutritional Pearls Podcast (www.nutritionalpearlspodcast.com). She works diligently to get to the underlying issues in digestion, gut health, and blood sugar and insulin levels to optimize health nutritionally in the most natural way possible. Christine and Jimmy reside in Spartanburg, South Carolina, with their four cats and fifteen backyard chickens. Key Highlights of the Podcast [5:26] The Moore Family's first date [8:18] Definitions of health, nutrition, and nourishment [13:57] The impact of environmental stressors on your health [16:43] Why water is a key component of your nutrition [19:35] Grant Hill, Sprite, and the great dehydration [21:54] Why fortified cereals are a poor source of nutrition [23:01] The importance of minerals [30:51] Why Teflon may not be the best idea for cooking material [32:29] What is Carbage? [34:10] The role of fermented foods in a healthy diet [37:39] Can you overdo the fat in a ketogenic diet? [41:33] Is canola oil the devil? [44:50] The future of MTHFR snacks (genetics and the food industry) [47:02] Christine answers the final five questions Resources Mentioned Real Food Keto by Christine and Jimmy Moore Jigsaw Health Electrolytes The Subtle Art of Not Giving a F*ck by Mark Manson The Art and Science of Low Carbohydrate Performance by Jeff Volek Final Questions What is health? [Christine] Working as God intended for you  How Do You Enhance Your Focus?  [Christine] B-Vitamins Favorite Book on High Performance [Jimmy] The Subtle Art of Not Giving a F*ck by Mark Manson [Christine] The Art and Science of Low Carbohydrate Performance by Jeff Volek Continue Your High-Performance Journey with Jimmy Moore Real Food Keto Website Christine Instagram Christine Twitter Jimmy Instagram Jimmy Twitter Sponsor Our sponsor today is Neurohacker Collective. Chairman, Jordan Greenhall has been on the show discussing Sovereignty and Medical Director, Dr. Daniel Stickler joined me to discuss unleashing your human potential through Epigenetics. I enjoy the products so much that I use them 5 out of 7 days. Whether it’s Qualia, Qualia Mind, or one of their new formulas, I find them to be completely revolutionary in the supplement world. It upgrades me as a person. If you wanna try Qualia, Qualia Mind, or any of their other products, go over to neurohacker.com, plug in the discount code ‘BOOMER’ and you’ll get 10% off your first order or 15% off any order if you subscribe. Get their free Foundational Guide to Neurohacking at Neurohacker.com Disclaimer This information is being provided to you for educational and informational purposes only. This is being provided as a self-help tool to help you understand your genetics, biodata and other information to enhance your performance. It is not medical or psychological advice. Virtuosity LLC is not a doctor. Virtuosity LLC is not treating, preventing, healing, or diagnosing disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to (Decodingsuperhuman.com/disclaimer). See acast.com/privacy for privacy and opt-out information.

Jeff Volek and Stephen Phinney are both academic researchers and professors who have been studying sports nutrition, ketogenic diets and peak performance for decades. To put it in perspective, Dr. Stephen Phinney (with his MD from Stanford and PhD from MIT) coined the phrase “keto-adapted” in 1980. Big Ideas we explore include: the accepted dogma (vs. compelling data), two fuel tanks (you want to go hours or days?), veto-adaptation (how to), protein (necessary but in moderation), fat (your most important fuel; the good and bad!), and the macro breakdown (here it is!).

Bestselling author Cristi Vlad comes on the Decoding Superhuman podcast for the second time to provide tips on the best and worst ways to get into ketosis. I guess there are many keto movements. Like for example, we have the keto carnivores. We have the vegan keto that you just mentioned. You have high protein keto you have people doing if I am you know which is If It Fits Your Macros and I guess that's not really a bad thing. I guess anyone can find their place within this keto space Cristi Vlad Who is Cristi Vlad? Cristi is a repeat guest on the Decoding Superhuman podcast. You can find his first episode here. Cristi Vlad holds a master’s degree in civil engineering. He’s self-taught in genomics, nutrition and biochemistry, machine learning, bioinformatics, cybersecurity, and rational thinking. Cristi is the author of seven books including Ketone Power and Periodic Fasting. Cristi Vlad’s utilizes the scientific method in his approach to experiments to limit logical fallacies and remove cognitive bias. He favors science-based medicine, which is actually different from evidence-based medicine. In research, Cristi looks for good evidence and solid arguments to support an ever-changing opinion. This method leaves him thinking fluid and flexible instead of fixed and self-limiting. Key Highlights on How (Not) to Keto [8:27] Does food quality matter for keto?  [13:15] Genetics and the Ketogenic Diet [14:00] Are microbiome tests worth the price? [17:00] APOe genotypes and fat choice [23:25] Ketone esters vs. Ketone Salts - which exogenous ketone is worthwhile? [29:29] The problems with fat bombs [33:00] The one pasta which may work in ketosis [34:00] Nutrient deficiencies and the ketogenic diet [38:15] Cristi's opinion of the ketogenic movement Resources Mentioned Periodic Fasting by Cristi Vlad Ketone Power by Cristi Vlad The Art and Science of Low Carbohydrate Living by Jeff Volek The Art and Science of Low Carbohydrate Performance by Jeff Volek Sponsor The sponsor for this episode is the ring on my finger. No, I’m not married yet. And frankly, before that ring, I hated wearing rings. But I must say the guys at Oura have done a great job. The ring allows me to track all sorts of crazy things about my sleep, including my resting heart rate, my deep sleep stages, my REM sleep, etc, etc. I really enjoy the feedback and allows me to make lifestyle decisions to become a higher performer. Let me give you an example. So prior to getting the ordering, I would fast essentially 16 hours after my last meal. It didn’t matter when that last meal was. However, when I look at my resting heart rate, and how that really correlates to my performance The next day, I know I want my lowest resting heart rate coming as soon as possible after going to sleep because that’s when all my recovery really starts. So what did I do? Well, it allowed me to adjust really when my last meal was before going to bed. So I have my last meal. Now, earlier in the night, I get better sleep, I get higher quality sleep. And I must say the next day feels amazing. So if you want to check out the Oura Ring and if you want to pick one up yourself, go to ouraring.com and plug in the code Boomer and you’ll get $50 off your order or 50 euros, depending on your jurisdiction. I really hope you enjoy the ring and on with the show. Disclaimer This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about health, healthy living, nutrition, genetics, performance, and as a self-help tool for your own use. It is not medical or psychological advice. Virtuosity LLC, doing business as Decoding Superhuman, is not a doctor. Virtuosity LLC is not treating, preventing, healing, or diagnosing disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to https://decodingsuperhuman.com/disclaimer. See acast.com/privacy for privacy and opt-out information.

Today we are diving into the popular Ketogenic diet–what it is, what it’s all about and why anyone would want to willingly jump into this diet! As Nutritional Therapy Practitioners, we’re sharing our take on the Keto diet, a few of the “pros” and some of the “cons” and why this diet can be amazing for some, but not so much for others. We get a lot of questions about this diet specifically, but also on other diet trends and on today’s episode we wanted to make sure to clear up our thoughts and feelings on diets, in general. We’re big fans of creating balance within your food and lifestyle and we’re openly sharing how we feel about these trendy diets. Since so much can be said about the Ketogenic diet, we wanted to share some resources with you in case you want to dig deeper. These resources cover both sides of the coin, those in favor and those less excited about the Keto diet so please take the time to look into each thoroughly if you’re considering trying it out. The Art and Science of Low Carbohydrate Living by Jeff Volek, PhD, RD and Stephen Phinney MD, PhD The Art and Science of Low Carbohydrate Performance by Jeff Volek, PhD, RD and Stephen Phinney MD, PhD Keto Clarity by Jimmy Moore Post: Female, Carbohydrates and Hormones by Robb Wolf Post: The Ketogenic Diet and AFS by Dr. Lam Post: Gentle Carbs for GABA, Cortisol and Adrenal Health by Lara Briden Post: Have You Lost Your Period to a Low Carb or Keto Diet? By Lara Briden Post: Low Carb Diet Recovery by Kim Schuette Highlight Reel 06:22 | What is a ketogenic diet? 12:20 | Difference between keto and a high-fat diet 16:00 | Pros of the keto diet–blood sugar, weight loss, athletic performance, etc. 24:30 | Potential cons of the keto diet–sustainability, food quality, hormones, etc.   Link Love: Caroline’s Overcoming Adrenal Fatigue Naturally course

I used to drink 16 cans of Coca-Cola a day and eat big boxes of Little Debbie snack cakes a day. When McDonald's had that crazy Monopoly game, I would play that thing every year from the first year that they started doing it. And I would go five times a week during the workweek, even more sometimes, just to get those pieces. I could never get Boardwalk and it was just you know… that was my normal way of eating. Jimmy Moore Who is Jimmy Moore? Jimmy Moore catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss enabled him to come off of prescription drugs for high cholesterol, high blood pressure, and respiratory problems. He is the energetic personality behind the über-popular blog Livin’ La Vida Low-Carb and the host of the longest-running and one of the top-ranked iTunes health podcasts, The Livin’ La Vida Low-Carb Show. Jimmy also hosts three other active podcasts Keto Talk With Jimmy Moore & Dr. Will Cole, The Nutritional Pearls Podcast featuring Christine Moore, NTP and Jimmy Moore, and The Ketohacking MD Podcast with Dr. John Limansky and Jimmy Moore along with the retired podcasts Fasting Talk with Jimmy Moore and Friends and Ask The Low-Carb Experts as well as the departed Low-Carb Conversations. He has interviewed over 1400 of the world’s top health experts and has dedicated his life to helping people get the best information possible about living healthy so they can make the right decisions for their health. Jimmy is an engaging speaker who has been invited to speak all around the world, including the UK, South Africa, Australia, New Zealand, Canada, and across the United States and is a regular interview guest on podcasts, radio, and television. He is the international bestselling author of The Keto Cure, The Complete Guide To Fasting, The Ketogenic Cookbook, Keto Clarity, and Cholesterol Clarity as well as the upcoming release of Real Food Keto with Christine Moore, NTP in September.  Key Highlights of the Jimmy Moore Podcast Health as a complex system Jimmy's battle with insulin resistance and weight loss The problem with shows like "The Biggest Loser"  Why you should cook with bone broth all the time Common misconceptions of the ketogenic diet What is the carnivore diet?  The importance of food quality in any nutrition plan Why buying high quality, nutritious food is not as expensive as you think Intermittent fasting and Jimmy's experience with a 30-day fast Jimmy's view on the Fast Mimicking Diet  What is Keto Plus and how does it involve a systems approach to health How Jimmy manages his time and deals with haters Resources Mentioned The Keto Cure by Jimmy Moore and Adam S. Nally  The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Jimmy Moore and Dr. Jason Fung  Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet by Jimmy Moore  Cholesterol Clarity by Jimmy Moore 21 Life Lessons From Livin' La Vida Low-Carb: How The Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew by Jimmy Moore The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight by Valter Longo The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable by Jeff Volek and Stephen Phinney Keto Con  Low Carb Cruise What if It's All Been a Big Fat Lie? New York Times article by Gary Taubes The Final 3 Questions with Jimmy Moore What is Jimmy's biggest pet peeve in the health world? You have to eat a diet to lose weight Losing weight does not mean you are necessarily healthy A redefinition of health away from weight loss is necessary What is Jimmy's top trick for focus?  Fasting and meditation What is Jimmy's favorite book on Peak Performance?  Good Calories, Bad Calories by Gary Taubes Why We Get Fat and What to Do About It by Gary Taubes Where to find out more about Jimmy Moore? Website: Livin La Vida Low Carb Instagram: @Livinlowcarbman Podcasts:  The Livin La Vida Low Carb Show, Fasting Talk, Keto Talk, Keto Hacking MD Disclaimer This information is being provided to you for educational and informational purposes only. This is being provided as a self-help tool to help you understand your genetics, biodata and other information to enhance your performance. It is not medical or psychological advice. Virtuosity LLC is not a doctor. Virtuosity LLC is not treating, preventing, healing, or diagnosing disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to (https://decodingsuperhuman.com/disclaimer). See acast.com/privacy for privacy and opt-out information.

Best Books to Sell on Amazon from 5 Years' Experience If you are selling books on Amazon, of course you are going to want to know what kinds of books are most likely to sell for more—education or business. To be honest, all of them do. You just have to find the right ones. Now, I know that answer sounds like a kind of cop-out, but I'm giving you that answer for one reason. Why? Because I don't want you to go out looking for specific types of books. It's great to be aware of textbooks in general. Textbooks are probably the best books to be on the lookout for. Textbooks are very encompassing. It could be business books; it could be educational books. It could be accounting, biology, political science, history, or literature books. Textbooks in general are probably the number one thing that you want to be on the lookout for. Click To Watch This Video On YouTube... The Amazon Seller App I can't say it's educational based, or business based, or accounting based. The top piece of advice I'm going to give you is to go out there and download the Amazon Seller app. First and foremost, if you're looking to sell books, don't sell them on eBay. Now, if you have a huge business, and you're selling boatloads of books, and you're getting thousands and thousands of books into your warehouse every day for pennies on the dollar, then, yes, you could sell them on eBay. I know some successful eBay sellers who put their books on eBay for $4 or $5, and they make maybe 20 or 30 cents per book. They do high volume, and they make that work. But for the average person, I would recommend selling them on Amazon FBA—which is Fulfillment By Amazon. What you're going to want to do is to download the Amazon Seller app. That app is going to give you the ability to scan books. The app will be able to tell you a couple different pieces of information—the rank (which indicates how fast of a seller it is, or its sales velocity) and the number of reviews (which speaks to its social proof). Usually the more reviews you have, the better a seller is typically going to be. But that's not always the case. Rank is probably one of the best things to look for. It's going to tell you the new price, the used price, how many FBA sellers, and how many merchants. Which Textbooks to Pay Extra Attention To I don't want to give you the advice to look out for specific books because in the end you're going to make a lot more money by scanning all the books, or, at least, picking and choosing specific textbooks. But in general, if I had to give you advice about what to look for, things that are weird, textbooks, or weird educational books. For example, take a really specific textbook like The Art and Science of Low Carbohydrate Performance. Now, you're going to find a lot of books on low-carb dieting, which is normal. But when you match two things together—low-carb dieting and performance—then things get interesting. So that would be an interesting book I would scan. Why? Because you're matching two different themes up together. For example, if you find a book about exercise but for grandmothers, well, that would be just different. Just look for books that make you say to yourself, “What? Who the heck would want that?” Yes, you want to scan that book. Finding Books to Scan Where do you go to find books to scan? I would recommend starting with library sales if you have them in your area. Why? They are dirt cheap. But be aware that because they are so inexpensive, you will have a lot of competition. You want to get there early. Secondly, I would look at thrift stores. That is another great place to find textbooks. Obviously if it's garage sale season in your area, go to the garage sales. Most people are not buying and reselling books from garage sales, so the competition for them won't be an intense. Be Cautious about Dates Now, I've learned over the years not to get very excited when I see a bunch of textbooks.

Brad Kearns has been a noted speaker, author and coach in the health and fitness world for over two decades. During his nine-year career as a triathlete, he was one of the world's top-ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with Mark Sisson from Mark’s Daily Apple, and the two have co-authored several books including Primal Endurance (2016), and The Keto Reset Diet (2017). Brad is with us today to talk about his evolution as an athlete and the factors that contributed to his success, including leaving the corporate world early on (because it just wasn’t as much fun as training) and the ironic breakthrough that caused him to start winning races. His current projects include producing Primal Blueprint Mastery Courses to support those transitioning to an ancestral diet and lifestyle. Here’s the outline of this interview with Brad Kearns: [00:00:23] Podcast: How to Recognise Good Chocolate (and Why You Should Care), with Toréa Rodriguez. [00:00:49] Chocolate: Fruition, Theo, Creo, Lillie Belle Farms. [00:01:25] Podcast: Brain Training for the Primal Keto Endurance Athlete, with Lindsay Shaw Taylor; Mark Sisson, marksdailyapple.com. [00:02:47] Mike Pigg. [00:03:09] 7-Minute Analysis. [00:03:41] Primal Endurance Podcast. [00:06:26] Podcast: Health Outcome-Based Optimal Reference Ranges for Cholesterol, with Tommy Wood. [00:08:23] Book: The Art and Science of Low Carbohydrate Performance, by Jeff Volek and Stephen Phinney. [00:14:21] Results happen naturally when your motivation is pure. [00:17:17] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:20:42] Transition to triathlete. [00:24:16] Andrew MacNaughton. [00:31:27] Richard Branson. [00:33:08] What do triathletes eat? [00:33:49] Kenny Souza. [00:34:22] The Brownlee Brothers. [00:34:53] Lance Armstrong. [00:36:16] Lone Mountain Wagyu. [00:36:28] Cate Shanahan. [00:37:48] Ted Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC. [00:38:15] Peter Attia. [00:39:28] Mark Allen; Phil Maffetone. [00:39:47] Slowing down. [00:40:59] Heart rate monitoring. [00:43:45] Johnny G. [00:46:40] Transition to primal diet. [00:47:18] Book: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, by Loren Cordain. [00:47:18] Article: Paleolithic Nutrition: A Consideration of Its Nature and Consequences (Special Article, N Engl J Med 1985:312;283-289), by S. Boyd Eaton, M.D., and Melvin Konner, Ph.D. [00:50:28] Book: Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns. [00:53:01] Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast!, by Mark Sisson and Brad Kearns; Audiobook here. [00:54:43] Primal Blueprint Mastery Courses. [00:57:33] Steve Phinney. [00:58:59] Keto Reset Facebook Group. [00:59:00] Book: The Keto Reset Instant Pot Cookbook: Reboot Your Metabolism with Simple, Delicious Ketogenic Diet Recipes for Your Electric Pressure Cooker, by Mark Sisson, Lindsay Taylor, and Layla McGowan. [01:01:33] ketoreset.com; primalendurance.fit.

This isn’t a must read episode for The Art and Science of Low Carbohydrate Performance, it’s more of a review of a research article the book cited. That’s right there was a citation that I thought was questionable so I tracked down the original study and decided to critically analyze it to see if what the authors were saying was true and if this was a legitimate study that I could take seriously. The line in the book that got me questioning the citation was this, that when elite cyclist were not ketogenic adapted they were able to pedal a bike at over 900 kcal an hour for 147 minutes and when they were ketogenic adapted they were able to ride on average for 151 minutes and that this was not statistically significant, to which I said neh, neh that is a 4 minute difference which I know doesn't sound like a lot but if these elite cyclists were in a race that would mean if the keto group were in first then the rest would be somewhere between 1.5 and 2km behind them which in the elite cycling world is a huge difference, so different the T.V crews wouldn’t even be following the non keto adapted group, so I wanted to dive in and see what this study was all about.  The Ketogenic Study Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Today’s episode features an important interview with Dr. Jeff Volek, a researcher who has spent the past 20 years studying how humans adapt to carbohydrate-restricted diets.  His most recent work, which is one of the key topics of today’s interview, has focused on the science of ketones and ketogenic diets and their use as a therapeutic tool to manage insulin resistance. In 2014, Volek became a founder and the chief science officer of Virta Health, an online specialty medical clinic dedicated to reversing diabetes, a chronic disease that has become a worldwide epidemic. The company’s ambitious goal is to reverse type 2 diabetes in 100 million people by 2025. Earlier this year, The JMIR Diabetes Journal published a study coordinated by Volek and Virta that showed people with type 2 diabetes can be taught to sustain adequate carbohydrate restriction to achieve nutritional ketosis, thereby improving glycemic control, decreasing medication use, and allowing clinically relevant weight loss. These improvements happened after just 10 weeks on the program that Virta designed for people. In addition to his role at Virta, Volek is a registered dietitian and full professor in the department of human sciences at Ohio State University. He is a co-author of “The New Atkins for a New You,” which came out 2010 and spent 16 weeks on The New York Times best-seller list. The book is an updated, easier-to-use version of Dr. Robert Atkins’ original 1972 book, “Dr. Atkins’ Diet Revolution.” Volek has co-authored four other books, including “The Art and Science of Low Carbohydrate Living” and “The Art and Science of Low Carbohydrate Performance.” Both books are co-authored with and delve somewhat deeper than “The New Atkins” did into the science and application of low-carb diets. Volek received his bachelor’s degree in dietetics from Michigan State University in 1991. He went on to earn a master’s in exercise physiology and a PhD in kinesiology and nutrition from Pennsylvania State University. He has given more than 200 lectures about his research at scientific and industry conferences in a dozen countries. In addition to his five books, he also has published more than 300 peer-reviewed scientific papers. Although numerous studies have confirmed the validity and safety of low-carb and ketogenic diets, Volek and others who support carbohydrate restriction are often criticized for being so one-sided that their work comes across as more advocacy than science. But in “The Art and Science of Low Carbohydrate Living,” Volek writes: “What is the proper response when three decades of debate about carbohydrate restriction have been largely one-sided and driven more by cultural bias than science? Someone needs to stand up and represent the alternate view and science.” As Volek explains in episode 42 of STEM-Talk, this has become his mission. Links: “New Atkins for a New You” -- http://amzn.to/2uOjLkF “The Art and Science of Low-Carbohydrate Living”-- http://amzn.to/2hh1W9k “The Art and Science of Low-Carbohydrate Performance” -- http://amzn.to/2f2oPMV New York Times article: https://www.nytimes.com/2017/04/11/well/live/tackling-weight-loss-and-diabetes-with-video-chats.html?_r=0 JMIR DIABETES paper: http://assets.virtahealth.com/docs/Virta_Clinic_10-week_outcomes.pdf https://www.virtahealth.com Show notes: 3:016: Ken and Dawn welcome Jeff to the show. 3:32: Dawn asks Jeff when and how he first became interested in science. 5:24: When Jeff was studying to be a dietitian, he was looking at a low-fat, high-carb diet. But when he began to work with diabetics, something did not seem right. Dawn asks Jeff if that is what led him to begin studying low-carb diets. 6:39: Ken comments on how diabetes is perhaps the greatest healthcare challenge we face as a society, which drives costs to more than $300 billion a year. 7:59: Dawn asks Jeff about the effectiveness of traditional treatment and management ...

WORKOUT OF THE WEEK: Swimming toys: The use of pull buoys - how much should we be using them and should we kick. The advantages of swim training in a pool wearing your wet suit and what we should be looking for in a wet suit. Paddles and what to be aware of. ONE STEP AHEAD: - Mikki describes some LCHF starter kit ideas for Christmas presents. HOT PROPERTY INTERVIEW - BRITTA MARTIN: Britta is a German born triathlete who now lives in Nelson, NZ.  She has had a fantastic 2014 winning 3 iron distance races in Wisconsin, Taiwan and Busselton, WA where she broke the course record with an amazing 8:56:03 - the second time that Britta has won this race. Bevan talks to Britta about her career to date and her plans for the future. THE GEEK OUT: A new study investigating the effects of sodium bicarbonate supplementation on performance during a prolonged 'high intensity cycling to exhaustion effort' in well trained athletes. 5 MINUTE FOCUS: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks. Bevan chats to AJ about their recent acquisition of another power training website called  'Best Bike Split'. QUESTIONS & ANSWERS: Our question this week is around LCHF - training low, racing high and dealing with GI problems. LINKS: More about Britta Martin at http://brittamartin.com/ and on Facebook at https://www.facebook.com/BrittaTriathlon Read more about Training Peak’s acquisition of Best Bike Split here http://home.trainingpeaks.com/blog/article/trainingpeaks-acquires-best-bike-split Best Bike Split at https://www.bestbikesplit.com/ Metabolic Efficiency Training by Bob Seebahor: http://www.amazon.com/Metabolic-Efficiency-Training-Teaching-Body/dp/0984275908/ref=asap_B00287PB6Q?ie=UTF8 Beyond Training: Ben Greenfield: http://www.amazon.com/Beyond-Training-Mastering-Endurance-Health/dp/1628600128 The Art and Science of Low Carbohydrate Performance by Stephen Phinney and Jeff Volek at http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 Why We Get Fat by Gary Taubes: http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=books&ie=UTF8&qid=1418801414&sr=1-1&keywords=why+we+get+fat Real Meal Revolution: Tim Noakes: http://www.kalahari.com/Books/The-Real-Meal- Revolution-Tim-Noakes_p_47824635 Family Food by Pete Evans: https://www.mightyape.co.nz/product/Family-Food-Delicious- Paleo-Recipes-for-Every-Day/22646268 Well Fed by Melissa Jouwellen http://theclothesmakethegirl.com/cookbooks/ Refillable pouches for homemade gels: http://www.amazon.com/humangear-GoToob- Ounce-Travel-Bottle/dp/B001WWWAA8/ref=sr_1_5?s=sporting- goods&ie=UTF8&qid=1418801108&sr=1-5&keywords=gel+flask Make bliss balls without a lot of dried fruit: http://lchfinaustralia.blogspot.co.nz/2013/07/date-free-bliss-balls.html CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

Coach Ryan Smith interviews Dominic D'Agostino, PhD with University of South Florida College of Medicine Molecular Pharmacology & Physiology to discuss how a Low Carbohydrate, High Fat Ketogenic Diet can enhance health, medical treatments, performance, and fat loss. Follow us at:http://FitnessNerdsPodcast.com or on Facebook at:http://www.facebook.com/fitnessnerdsp... Links for show notes: Keto Clarity by Jimmy Moore http://amzn.to/1uGGbQ7 The Art & Science of Low Carbohydrate Performance:http://amzn.to/UBiLv8 The Art & Science of Low Carbohydrate Living:http://amzn.to/1s2OdPO Ketogenic Diet Resource: http://www.ketogenic-diet-resource.com Keto Nutrition Information site: http://ketonutrition.org KetoForce Supplement: http://prototypenutrition.com/ketofor... Dr. Dominic D’Agostino USF Academic Profile:http://health.usf.edu/medicine/mpp/pr... Bulletproof Brain Octane: http://bit.ly/1n6ArJP Ketonix Breath Ketone Meter: http://amzn.to/1tsGTil  Blood Ketone Meter: http://amzn.to/1zuTIco orhttp://amzn.to/1pqaIw4 Ketone Urine Strips: http://amzn.to/1rG4uIs

In this episode I talk with Jeff Volek, author of The Art and Science of Low Carbohydrate Performance. Learn how to access your fat stores and allow your body to utilize fat as fuel. Jeff's research says that endurance athletes can gain a distinct advantage by following a low carb ketogenic diet. By eating a higher fat, moderate protein and low carb diet you can teach your body to burn fat for fuel. Topics we discuss are: advantages of low carb ketogenic diets, health related to a low carb diet, paleo diets, performance advantage of a low carb ketogenic diet. --- Send in a voice message: https://anchor.fm/aaronolson/message Support this podcast: https://anchor.fm/aaronolson/support

In this episode I talk with Jeff Volek, author of The Art and Science of Low Carbohydrate Performance. Learn how to access your fat stores and allow your body to utilize fat as fuel. Jeff's research says that endurance athletes can gain a distinct advantage by following a low carb ketogenic diet. By eating a higher fat, moderate protein and low carb diet you can teach your body to burn fat for fuel. Topics we discuss are: advantages of low carb ketogenic diets, health related to a low carb diet, paleo diets, performance advantage of a low carb ketogenic diet.

We’ve all run into those times during our healthy low-carb lifestyle when the weight loss just doesn’t want to cooperate with us despite doing everything the same as we always have when weight loss has happened before. You might be asking yourself what the heck is going on and what am I doing wrong? Has anybody ever felt that way before? Are you even living this in your own life RIGHT NOW? This week’s expert guest is here to help you circumnavigate through what might be happening to help you get on the right track again. He is low-carbohydrate diet researcher Dr. Stephen Phinney, the co-author of the 2010 New York Times bestselling book  in 2011 and  in 2012. CHECK OUT THE LOW-CARB MEALS FROM DIET-TO-GO:Low-Carb meal plans from . No carb counting, no cooking.Enter “LLVLC” at checkout for 25% off!NOTICE OF DISCLOSURE:  Here are some of the questions we addressed in this podcast: ELISABETH FROM SWEDEN ASKS:Hi Dr. Phinney, I live in Sweden and I follow the LCHF diet (low-carb high-fat). I’m a 5’10″ tall female and weigh 195 pounds. I am hypothyroid and am taking 25 mg Levaxin. For exercise, I perform high intensity training (boxing), workout at the gym, and running about 10-12 hours/week. I’d like to lose another 25 pounds so I can perform better at my sports activities, but I’ve always had a really hard time losing weight even on 1000 calories/day. My current macronutrient ratios have been about 80% fat, 16-20% protein and 1-4% carbs–in other words very ketogenic. In the beginning I felt very good because all my cravings went away and I felt good mentally. After being faithfully ketogenic for the past five months I have: a. Gained 18 pounds while consuming 2000-2500 calories a dayb. My TSH level increased 50%c. I lack energy, am fatigued and experience an elevated heart rate during workoutsd. I’m having difficulty falling asleep If this really the optimal diet for everyone? Whenever I consume some carbohydrates one hour before my workouts my performance seems to get better. Maybe I should be eating more carbs and slightly less fat but I know I’ll be starving doing that. I just want to be at a healthy weight and feel good during my workouts. Any advice? JIMMY ASKS:I’ve been off and on low-carb diets for many years and keep trying to lose my gut. But whenever I return to low-carb again I tend to lose weight quickly in about month which is great. But after about another month or so I tend to return to my old eating patterns and put on even more weight–and so the cycle continues. When I first started low-carbing I was about 40 years old and now I’m 62 and 224 pounds on my 5’10″ body. Do you think I should start from scratch with two weeks of a well-formulated low-carb ketogenic diet? But then what? JOSH ASKS:Have you seen any successful methods for women wanting to lose weight in their abdomen after multiple pregnancies? Is a temporary or permanent change in their diet and exercise routine necessary to return to a normal weight again? CAROL ASKS:I’m a 5′ tall, 60-year old woman and in the past two years I have lost 50 pounds–25 on Weight Watchers and when that stopped working, Atkins for the last 25 pounds. I still have about 15-20 pounds to reach my goal and I’ve been hovering at around 134 pounds for the past six months. I can’t seem to get past this point. I’ve tried the Atkins Fat Fast, counting total carbohydrates, avoiding sugar alcohols, gave up wine and even limited calories to 1200 daily–all to no avail. To say I’m frustrated is an understatement. Would going even lower than 25g carbs a day be worth trying? MATT ASKS:I have been eating Paleo/low-carb for about 2 years after I found CrossFit. About eight months into my new way of eating, my CrossFit coaches encouraged me to reintroduce 16 ounces of milk and sweet potatoes post-workout. That was the end of my weight loss. My average daily intake consists of about 60-80g fat, less than 100g carb and 150g protein a day. I am very consistent with my meals. Breakfast is either eggs and a fruit or a protein drink with almond milk, lunch most of the time is a chicken breast and spinach, dinner is a meat and veggie. I do not use any form of sugar or substitutes and I get an average of 8 hours of sleep a night. Any thoughts? ELLEN ASKS:My question pertains to tweaking the low-carb diet to work for a complete and total screwed up enigma…me! I’m a 44-year old woman in good overall health and taking no medications. I have struggled with my weight all my life and have seen success following the Richard Simmons Deal-A-Meal and Weight Watchers plans in the past. At the age of 35, I decided to become an amateur bodybuilder over a four-year period that had me on a calorie-restricted, high-protein, low-carb, zero fat diet. My coach put me on fat burners, diuretics and low-dose anabolic drugs for short periods of time. This was the biggest mistake of my life! I actually started gaining weight despite keeping calories very low and exercising excessively. I finally wised up and quit this insanity but now I’m 195 pounds on my 5’6″ body. I’m fairly muscular because of my weight training, but no amount of dieting helps me lose weight. I’ve tried raising calories, lowering calories, carb cycling, ketogenic…you name it. I am currently on a low-carb Paleo plan and I’ve also played around with various types and intensities of exercise. I feel generally well with good energy levels. But I’m afraid I’ve messed up my body forever. I refuse to give up, but I desperately need your help! BARB ASKS:I understand that the body can and will make its own glucose if necessary. Is it correct to assume that the body will only make as much glucose as it needs or will it make an excessive amount of glucose if too much protein is consumed? Or will it only make as much glucose as is needed and convert the rest of the excess protein into fat? I have been told by my personal trainer that our bodies have a difficult time converting protein to fat. Is that true? LAURA ASKS:I am a 33 year-old female with Type 1 diabetes and Hashimoto’s with normal thyroid panels. For the past two years I have followed a very low-carb diet as per Dr. Richard Bernstein’s recommendations in his book Diabetes Solution. My days my carb intakes stays at 30g or less and I believe my diet is ketogenic because I’m not eating more than moderate levels of protein. But in two years of low-carb eating, my weight has not changed at all and my body composition has not seemed to change either. I follow this way of eating due to the excellent diabetes control that it provides me. But I am surprised and a little bit frustrated that I have not lost any weight. I am not excessively overweight by any means but could afford to probably lose 10 pounds or so to be at a healthier weight. I recognize that body composition is a better way of measuring a healthy weight, but something’s gotta give. I walk quite a bit every single day as I live in a city but I have found it hard to find a routine that doesn’t adversely affect the stability of my blood sugar levels. I eat to satiety with a variety of low-carb vegetables, fattier cuts of meat, eggs, etc. What might the culprit in my weight loss struggles be? Is it due to excessive calories because of my high dietary fat intake? I have never lost a single pound following a low-carb diet. MIRIAM ASKS:What other approaches would you suggest for obese people who do not seem to lose any weight despite keeping calories low along with their high-fat, moderate protein, low-carb diet with regular exercise? What other biological factors besides insulin resistance can prevent weight loss from happening? SHIRLEY ASKS:Is it better to split up your protein intake on a low-carb over several meals throughout the day to prevent gluconeogenesis from creating too much glucose in the body that could stall weight loss? EJA ASKS:I eat a handful each of almonds, walnuts, cashew nuts, flax seeds and Brazil nuts everyday. I’m trying to lose about 10 pounds and I eat a super-clean Paleo diet with zero processed food or anything with a label. Just protein, vegetables, fruit, nuts and seeds. But although I eat clean, my weight loss is completely stalled. Do you think I should totally give up the nuts and fruit as I’m sure I’m eating way too many calories and carbs a day from them. Is there anything in nuts and fruit that I really need that I can’t get elsewhere in my diet? ANNE ASKS:My husband and I have been on low-carb for the past six weeks, but we’re not seeing any good results so far. I have lost 160 pounds with Weight Watchers in the past, but I gained 70 pounds back putting me at 220 pounds for a 5’5″ tall, 55-year old woman. My husband is currently 200 pounds at 5’8″ tall and 59 years old. We both are consuming 20g carbohydrates or less daily, so I’m thinking calories must be too high although I certainly don’t feel like I’m overeating. Is there a range of calories we should be striving for? BARBRA ASKS:I’m a 50-year old woman (5’8” and 215 pounds) who has been on the low-carb lifestyle for over a decade. I started gaining weight in 2007 and put on 65 pounds by 2011 even on a very low-carb diet. I was recently diagnosed with T2 diabetes and started Metformin twice a day. I read a study last year that stated eating a 600 calorie low-carb diet could reverse diabetes, so I came up with a modified version of it for me that amounted to consuming 800 calories/day before returning to my 1400-1800 calorie low-carb plan again. I lost 31 pounds over a 10-week period and my blood sugars returned to normal for about 3 weeks after doing this. But then my weight started creeping up again and I’ve since gained back half of the weight I had lost. When I was on the 800-calorie diet, I noticed I had to keep my protein under 60 grams a day, so I’m wondering if it’s not just the carbs, but also the protein that is causing the problems for me. I’d like to think I can live on more than 800 calories a day for the rest of my life, so any solution you might have for me would be appreciated. FORTUNE ASKS:I have a question that pertains to the ladies. I seem to stall out two weeks a month due to hormones and then lose weight for only two weeks. This is quite frustrating! What can I do to kick my ketone levels up higher so I can lose weight more steadily even through my menstrual cycle? Or is it natural for women to get kicked out of ketosis during this time that will obviously stall their weight loss progress? LJ ASKS:If you’re eating a well-formulated low-carb diet where carbohydrates are less than 20g, protein is 85g or less and fat consists of at least 65% of calories, how is it possible to experience voracious hunger? I’ve been stalled out eating this way for nearly a year and perhaps I’m eating way too many calories. I’ve tried increasing or decreasing each of the three macronutrients at different times for at least two weeks at a time to see what works. For me, increasing protein seems to work best but it is temporary in keeping my hunger under control. Nothing seems to help for more than a week or two before the hunger bug comes on with a vengeance. This hunger is overwhelming unless I eat a LOT of food–upwards of 2500-3000 calories per day with at least 130g coming from protein. But this level of eating prevents me from losing weight. Calorie restriction means unbearable hunger for me and that’s absolutely unsustainable. The ketogenic recipe for blunting hunger and natural calorie control doesn’t seem to work for me. I know I’m not alone in this. What do you suggest for people like me? JOSH ASKS:Do higher levels of ketosis mean you will experience more rapid weight loss? I’ve been measuring my blood ketones and wondered if readings over 2.0 millimolar meant that I was in the ideal range for optimal fat loss. CATHY ASKS:I am a postmenopausal woman who lost 55 pounds in one year on the Atkins diet. I still have another 50 pounds to lose as I am still classified as obese. Unfortunately, I’ve been in a holding pattern for nearly two years despite attempting several strategies including the leptin reset, intermittent fasting, the Atkins fat fast, calorie cycling and most recently decreasing protein and upping my dietary fat intake. I walk everyday for exercise and I’ve actually regained about six pounds in the past 6 months. It’s obvious I’m still producing too much insulin in my body. What can I do to get better control of this besides a high-fat, adequate protein, low-carb nutritional approach. I think I may have morphed into a Zucker rat. AMBERLY ASKS:I have heard from people in the Paleo community that a very low-carb diet can possibly interfere with thyroid function and/or stress the adrenals which may be a culprit in preventing weight loss from happening. Are you aware of any scientific evidence that supports or refutes this claim? AVIV ASKS:I’m a competitive bike racer and putting on a few extra pounds led me start on a low-carb Paleo diet. I made the mistake of eating a lot of the “safe starches” with my high-fat intake and quickly gained 15-20 pounds. Needless to say, I stopped racing and started examining nutrition more closely. Through the work of Dr. Peter Attia, I found your books and immediately started following a ketogenic diet. But I’ve been having trouble getting into ketosis over the past 3-4 months and I find it hard to understand why I’m gaining weight or not losing on such a well-formulated low-carb diet. Maybe my body needs more time to adapt to this way of eating, but it looks like it will preferentially store fat from the diet rather than burn it. Despite this, I do believe becoming keto-adapted is the natural way for humans to live. Should I just hang in there eating this way to give my body more time to adjust and let the weight come down eventually? And what about using intermittent fasting to help kickstart the weight loss? It seems to be quite easy and natural to do when you eat a ketogenic diet. CHRISTI ASKS:Have you seen any correlation between high blood ketone levels, normal blood sugar levels and weight loss? Also, what amount of protein is considered too little? What signs or symptoms should you look for? Finally, is it possible to eat too much dietary fat while on a ketogenic low-carb diet? Thanks for answering my questions! SUZANNE ASKS:I am a relatively new convert to low-carb after having spent the last 25 years of my life as a low-fat, high-carb eating running machine. I converted to a low-carb diet 8 months ago because I’m a 52-year old woman who has seen my weight “creep up” slowly but surely mostly in my thighs and buttocks with the same amount of exercise in recent years. I am convinced I am one of those people who has a love/hate relationship with carbs and I cannot believe how much better I feel following a low-carb lifestyle. My question is this: how much do you think peri-menopause and the hormonal changes that go with that play a part in fat gain? Everything I’ve heard says the LAST thing a woman at this stage in her life should do is diet since the fat cells are genetically programmed to hang on to their fat in order to manufacture more estrogen to replace that which is not coming from the ovaries anymore. Am I on the right track in following the low-carb lifestyle in order to lose the 10 extra pounds I have put on? WOODROW ASKS:Hey Dr. Phinney, I’ve read both of your “Art And Science” books and many others and I would love some clarification on how easy it is to lose keto-adaption and switch from fat burning to sugar burning. If you have a cheat day or a higher carb meal such as a pizza and a couple of beers for example weekly, will that take you out of keto-adaption and cause you to start over for 2-4 weeks every time you do it? How perfect do you need to be with carb intake to stay keto-adapted? DANA ASKS:Does the body tend to want to be a certain weight? I am 24-year old female and slightly overweight. Even though I have lost a significant amount of weight before, I always seem to return to the initial weight that I started out with. I have been eating Paleo and low-carb between 50-100g daily but have not been ketogenic. Is it possible to reprogram the body to be comfortable at a new weight and make it stop trying to gain back the pounds? NANCY ASKS:I’m a 5’8″ tall, 54-year old, 172-pound menopausal woman and a long-term failure at low-carb dieting. I have been doing some form of low-carb diet plan for more than seven years and I’m completely stalled at a good 20-30 pounds above my goal. The only way I’ve been able to lose weight was doing the hCG protocol, but I couldn’t maintain the loss even on strict low-carb. I have no functioning thyroid and take 1.5 grains of Armour thyroid. My hypothyroid is under control and my labs look good. My current eating plan has been to maintain nutritional ketosis for five days and then two days of semi-fasting low-carbing a week down to 500 calories. I’d been doing a rotation of calorie up days with those semi-fasting days as well, but even that hasn’t led to weight loss beyond a couple of pounds. This seems to be a frequent issue for older woman on the low-carb forum I visit, so any advice will be shared with others in my situation. Calories on my eating days fall around 1800-2000. Protein ranges from 70-100g. Net carbs after subtracting fiber are usually around 20-30g. CATHY ASKS:I’m a 5’7″ tall, 49-year old woman who currently weighs 194 pounds. I’ve had low iron levels for 12 years and was recently diagnosed with iron deficient anemia. I’ve been on a low-carb diet for 1 1/2 years and haven’t lost more than a few pounds during that time. I’m pretty strict as far as my low-carb diet goes. We raise our own grass-finished cows, chickens and I eat tons of butter and other sources of fat. Do you think my iron problems have anything to do with my problem losing weight? JOLYN ASKS:I’m a 350-pound, 63-year old female with Type 2 diabetes taking insulin once a day. Low-carb dieting alone doesn’t work for me anymore. As long as I stay very low-carb, I can maintain my weight but I don’t lose. Lately I’ve been examining the idea of a high-fat, low-carb plan. But I’ve also been hearing about Dr. Jack Kruse’s Leptin Reset plan in which you start out each day with a breakfast of 50 to 75 grams of protein within a half-hour of waking. I have thought about perhaps starting with his plan and then after six weeks transition to high-fat, low-carb. What added benefits would I get from just going on your high-fat, moderate protein, low-carb approach compared to this other plan? KAREN ASKS:Is it possible that after being on a low-carb lifestyle for several years that your body can become resistant to weight loss? I’m consistently in ketosis according to the urine test sticks but I only experience very, very moderate weight loss. When I followed this lifestyle several years ago, I lost 30 pounds. But it has slowly come back on my body. I read your book The Art and Science of Low Carbohydrate Performance and increased my fat intake to 80% of calories, protein 11%/carbohydrates 8%. But so far I’ve only seen very modest weight loss. I’m concerned that I’m eating too much fat for my body to burn its own fat stores. I am very discouraged and wish I could just find a doctor who could help me. But I don’t know of any local physicians that would encourage a low-carb lifestyle. Does your body become resistant after awhile making it necessary to reduce dietary fat intake in order to see fat loss happen? SANDRA ASKS:Do you have any suggestions for women in the midst of hot flash season during menopause with rebooting weight loss? I have plateaued many times with the last one being five weeks long. I have been trying to lose 80 pounds since February 2012 and have only lost a little over 25 pounds so far. JILL ASKS:I’m a 53-year-old menopausal women who has recently found that eating low-carb is not working as well for me as it previously has. It started earlier this summer when I noticed that although my weight has been remaining fairly stable, I am actually adding body fat around my belly and back. I’ve been lucky my whole life to have been thin and active but noticed as I got in my upper 40s that I was putting on weight. Several years ago, I tried the South Beach diet after a friend had success on Atkins (I was too afraid of eating that much fat to try it). I lost 16 pounds on South Beach and was able to keep it off for a while. Then I read books by Gary Taubes and changed my eating to more of what he suggested. I am now eating the cleanest diet I’ve ever consumed in my life but my body is not responding the way it used to. Is this just the way it is when you get older? Filed Under: , , , 

*Happy new year and welcome to the newly renamed, B.rad podcast!* For the first show of 2021, I’ll be sharing predictions of what’s hot, what’s coming on strong, and how we can sort through all the tips, tricks, confusion, and controversy to take advantage of the absolute most important, most helpful advice for healthy eating, exercise, lifestyle, stress management, relationships, happiness — basically everything! The presentation covers 9 hot topics that I contend are an excellent place to invest time and energy to transform your life. Here is a quick overview of the topics that will be covered over three awesome shows: * Personalized dietary patterns * Microworkouts * A kinder, gentler approach to fitness * Evolved workplace and career dynamics * Using discipline, restraint, and selectivity with technology * Prioritizing live social interaction and your intimate circle of family and friends * Evolving love relationships to the next level * Reprogramming your brain * Taking baby steps to achieve your goals In Part 1, we will cover the first three items: personalized approach to diet, the fitness breakthrough of the century that is micro-workouts, and rejecting no pain, no gain ethos of the fitness industry for a kinder, gentler approach. When it comes to personalizing your approach to healthy eating, it’s important to remember that it’s not so much about science and biohacking, but rather, intuition, testing, and refining. And when it comes to CGM (Continuous Glucose Monitoring), it’s extremely helpful to examine the impact that lifestyle behaviors have on blood sugar (not just your food choices). Who knows, this could be the catalyst for a majorly effective behavior change, such as walking after meals! Next, it’s time to clean up your diet: get rids of all processed foods, industrial seed oils, sugar, and processed grain products. Then, it’s time to introduce fasting, because when your body is in a fasted state, it is universally (and scientifically) agreed to be the most efficient functioning of your body. Robb Wolf said, “If you want to live longer, lift more weights and eat more protein.” Protein has an especially significant thermic effect: an estimated 25 percent of protein calories are allocated to their digestion. Metabolic flexibility also significantly increases the thermic effect of food. Researchers have observed two to three times the rate of diet‑induced thermogenesis in lean people than in obese people. I think it makes things really simple to realize that skipping a meal, passing on your super antioxidant juice bomb in the morning, giving your digestive system a break and never working out more than 12 hours, pushing the limits once in a while (if you’re metabolically flexible, for an extended fast), and anything related to fasting is going to contribute to health. We talk in detail in Two Meals a Day that you have to be ready for it, otherwise the fast will be too stressful. So, progress gradually, at an intuitive pace, and just wait to eat until you’re hungry, rather than obsessively stuffing your face according to the 24 hour clock of the day. Another important step in personalizing your diet is learning how to optimize carb intake. We can all agree that processed carbs don’t have a place in a healthy diet, but there are still many nutrient-dense carb sources to enjoy. Especially if you are female, dropping carbs and excess body fat can be at conflict with your primary biological drive, which is reproduction. This explains why women’s bodies hold onto more stored body fat than men’s bodies do, and it’s important to remember that eliminating too many carbs can lead to hormonal issues, like thyroid and adrenal problems. Also, if you’re an athlete, carbs are great for fueling both performance and recovery. My take is that I’ve found it’s best to aim for a targeted increased carb intake around high intensity or long duration workouts (meaning, after performing these workouts). Now, onto micro workouts, otherwise known as the fitness breakthrough of the century. They contribute to your daily movement quota (increased fat burning, O2 and blood circulation and cognitive performance) and elevate the platform from which to launch all formal workouts. It also offers a huge cumulative fitness benefit, and also leads to reduced risk of breakdown, burnout, illness, and injury, compared to full length workouts and workout protocols. If you want to see me demonstrate some of my favorite movements to do throughout the day, check out my Day in the Life ( https://www.youtube.com/watch?feature=emb_logo&v=TJu6br65oLA ) video! It is truly now the time for a kinder, gentler approach to fitness. It’s about ending “struggle and suffer,” once and for all! The truth is, the fitness industry is a joke, based on flawed assumptions presented in the interest of making money instead of getting you healthy. Endurance, group, gyms are based on twisted business models of attrition / fresh blood and “sell a bunch of memberships and hope people don’t show up!” Plus, we know now that cardio is a waste of time. Check out my article ( https://www.bradkearns.com/2020/11/18/why-i-quit-jogging-2/ ) on my new and improved “jogging routine” or what I call Jogging 2.0 (and see the video here ( https://www.youtube.com/watch?v=7KFlg5hLma8 ) ). Quite simply, formal, hour-long workouts are too long, and too stressful: they give you a drug-like high (because of endorphins/pain killing sensation) and promote eventual fatigue, hormonal imbalances, immune suppression, and burnout. And remember: Don’t get sore: Dr. Phil Maffetone, Firas Zahabi, and Dr. Craig Marker all have talked about how pushing hard causes cellular damage, ammonia toxicity, and leads to protein synthesis repairing instead of growing/strengthening. Thanks for listening, and stay tuned for part 2, which will cover evolved workplace and career dynamics, using discipline, restraint, and selectivity with technology, and the importance of prioritizing live social interaction, as well as your intimate circle of family and friends. *TIMESTAMPS:* Brad is going to give nine important tips for maintaining the best health in the new year. [02:00] Personalize your dietary pattern. [05:40] Get good at fasting. [11:35] How does one optimize carb intake when you are trying to plan your ancestral health diet? [22:12] Females particularly need to be careful about the desire to lose excess body fat when it comes to counting carbs. [23:19] If you feel like crap from a dietary transition or in the midst of a dietary transition, something is flawed with your approach. [28:37] Micro workouts are the fitness breakthrough of the century. [34:45] There are many ads encouraging people to exercise where you sweat and get worn out exercising. We don’t think that is the best way. Some say cardio is a waste of time. [46:40] You shouldn’t get sore from workouts. [55:04] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * John Assaraf Podcast ( https://www.bradkearns.com/2020/09/15/john-assaraf-innercise-unlocking-the-power-of-your-trillion-dollar-brain-with-easy-habit-formation-and-doing-a-little-anyway-even-if-you-dont/ ) * Dr. Wendy Walsh Podcast ( https://www.bradkearns.com/2020/12/22/dr-wendy-walsh-healing-attachment-wounds-for-successful-dating-and-relationships/ ) * Dr. John Gray Podcast ( https://www.bradkearns.com/2020/07/28/healing-strained-relationships-with-increased-self-awareness-hopeful-new-strategies-and-fake-it-till-you-make-it/ ) * Kara Collier Podcast ( https://www.bradkearns.com/2020/10/27/kara-collier-continuous-glucose-monitoring-to-inspire-behavior-modification-disease-protection-and-health-optimization/ ) * Casey Means Podcast ( https://www.bradkearns.com/2020/09/22/dr-casey-means-attacking-the-root-cause-of-disease-with-self-quantification-and-behavior-change/ ) * Peter Attia Podcast ( https://www.bradkearns.com/2018/08/03/peter-attia-longevity-diet-and-finding-the-drive/ ) * Two Meals a Day ( https://www.amazon.com/Two-Meals-Day-Sustainable-Frustration/dp/1538736950/ref=sr_1_5?dchild=1&keywords=Two+Meals+a+Day&qid=1609549087&s=books&sr=1-5 ) * Dr. Tommy Wood Podcast ( https://www.bradkearns.com/2019/12/03/tommy-wood-3/ ) * Robb Wolf ( https://robbwolf.com/ ) * The Obesity Code ( https://www.amazon.com/Summary-Obesity-Unlocking-Secrets-Weight/dp/B08BVRG1T2/ref=redir_mobile_desktop?aaxitk=hO63bJiCsdl19wInY8JAzQ&hsa_cr_id=1103634990901&ie=UTF8&pd_rd_r=c37908df-fe82-4591-92ac-ecfeffad8d86&pd_rd_w=c3hOG&pd_rd_wg=PfKNX&ref_=sbx_be_s_sparkle_mcd_asin_0_img ) * The Art and Science of Low Carbohydrate Performance ( https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_3?crid=5BOA93Q7BFUT&dchild=1&keywords=the+art+and+science+of+low+carbohydrate+performance&qid=1609549021&sprefix=the+art+and+science+of+%2Caps%2C237&sr=8-3 ) * Ben Greenfield ( https://bengreenfieldfitness.com/ ) * Pavel Tsatsouline Kettleball Technique ( https://www.youtube.com/watch?v=cKx8xE8jJZs ) * Brad’s Morning Routine ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) * MONKII ( https://monkii.co/ ) * X Three Bar ( https://www.jaquishbiomedical.com/x3-bar/ ) * You, The Owner’s Manual ( https://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677/ref=pd_lpo_14_img_0/144-8335973-8783829?_encoding=UTF8&pd_rd_i=0061473677&pd_rd_r=781b8056-d50f-419a-aeda-e1f92dcee5ac&pd_rd_w=ofefL&pd_rd_wg=m0kqe&pf_rd_p=7b36d496-f366-4631-94d3-61b87b52511b&pf_rd_r=BCM4EMRK6Q2YK889B53B&psc=1&refRID=BCM4EMRK6Q2YK889B53B ) * Body by Science ( https://www.amazon.com/s?crid=1OFN02U8JHRDT&k=body+by+science+book+by+doug+mcguff&ref=nb_sb_ss_ts-a-p_3_15&sprefix=body+by+science%2Caps%2C229 ) * Cardio Doesn’t Exist ( https://www.youtube.com/watch?v=_abCD_17lCk ) * Don’t Jog. It’s Too Dangerous ( https://www.marksdailyapple.com/risks-of-running/ ) , Part One * Don’t Jog. It’s Too Dangerous, ( https://www.marksdailyapple.com/dont-jog-its-too-dangerous-part-2/ ) Part Two * Why I Quit Jogging (Brad) ( https://www.bradkearns.com/2020/11/18/why-i-quit-jogging-2/ ) * Run For Your Life, But Not Too Far ( https://www.youtube.com/watch?v=Y6U728AZnV0 ) * Jogging 2.0 video ( https://www.youtube.com/watch?v=7KFlg5hLma8 ) * Firas Zahabi ( https://www.youtube.com/watch?v=CMwXs85PDts ) * Breakingmuscle.com ( http://breakingmuscle.com/ ) *Join Brad for more fun on:* Instagram: @bradkearns1 ( https://www.instagram.com/bradkearns1/ ) Facebook: @bradkearnsjumphigh ( https://www.facebook.com/bradkearnsjumphigh ) Twitter: @bradleykearns ( https://twitter.com/bradleykearns ) YouTube: @BradKearns ( https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg ) We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( http://almostheaven.com/ ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( http://carolfitai.com/ ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( http://perfectketo.com/ ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( http://lgc.com/brad ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( http://vuori.com/ ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to *double dip* by both soliciting a donation ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece ( http://bradventures.com/ ) as a thank you! Email ( getoveryourselfpodcast@gmail.com ) to alert us! Choose to donate now ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , later ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands