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Send us a text7 Wellness Tips You Can Do in 5 Minutes or LessHi friends! I'm back with a solo episode inspired by a 30-day challenge I'm doing on TikTok. Each day, I'm picking one wellness tip from the podcast—either something I've shared or learned—and actually doing it in my own routine.These tips are quick, doable, and perfect if you want to follow along. A few of them have become daily habits for me!Below you will find the 7 tips along with the podcast episode that inspired it if you want to listen! And also find the two products that have helped my digestion below.If you enjoy this episode, send it to a friend who could use some wellness inspiration, and make sure to subscribe on Apple so you don't miss what's next. Thank you for your support!Listen to the full episode for each tip below! Tip 1- Legs up the wall: Episode 45 Listen Here Tip 2-High Protein Breakfast: Episode 124 Listen Here Tip 3-Morning Sunlight: Episode 32 Listen Here Tip 4- Walking: Episode 3 Listen Here Tip 5- Screens Before Bed and outside light exposure: Episode 99 Listen Here Tip 6- Warm Water in the AM: Episode 2 Listen Here Tip 7-Digestive Bitters, Enzymes for Digestion: Episode 25 Listen Here Bitters I use: My Favorite Enzymes: Shop HereMy favorite bitters: Shop Amazon Find Jess below!Website: Simply Jess Skincare SIMPLY JESS SKINCARE:Each and every product is naturally derived, highly concentrated and most importantly, super performing! Every product was born out of a need to have a truly pure product that met my high standards for efficacy. Subscribe to Our Newsletter! You can take 20% off Your Order of our all natural skincare line with code: PODCAST Shop Now! Favorite Supplements for Health and Fat loss: Click HERE My favorites are the Power Greens, Digestive Enzymes and Brain Power Mushroom Coffee-15% off with Code: SIMPLYJESSSKINCARE15 Click HereEmail Us! jess@learningtoglow.comFollow us! Instagram Tik Tok

In this episode, Brendan Housler discusses key strategies for amateur cyclists to improve their performance in races and group rides. He emphasizes the importance of aggression, visualization, and strategic pacing during training and competition. Brendan shares personal anecdotes and insights from his coaching experience, encouraging listeners to adopt a proactive mindset and make small adjustments for significant improvements in their cycling journey.1) finish with that dog in you2) get farther in the group ride3) intervals that feel like failureChapters:00:00 Introduction to Competitive Cycling Mindset02:48 The Importance of Aggression in Racing05:41 Maximizing Group Ride Efficiency08:56 Overcoming Mental Barriers in Training11:47 Conclusion and Future DirectionsJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We break down the key differences between Tylenol (acetaminophen) and NSAIDs (ibuprofen, naproxen, aspirin) to help you make informed decisions about which pain reliever is right for you. This evidence-based discussion draws from top medical sources to explain how these common medications work differently in your body.• Tylenol works on perception of pain and fever in the brain but doesn't address inflammation• NSAIDs reduce pain, fever AND inflammation by blocking the prostaglandin cascade• Both medications are commonly used for everyday pain including headaches and general discomfort• NSAIDs are usually more effective for inflammatory conditions like sprains, arthritis, and period cramps• Tylenol's main risk is liver damage at high doses (max 4,000mg daily for most adults)• NSAIDs can cause stomach ulcers, GI bleeding, increased blood pressure, and kidney problems• Consider your medical history when choosing—liver issues (caution with Tylenol), stomach/heart/kidney problems (caution with NSAIDs)• Age is a factor—older adults generally face higher risks with NSAIDs• Taking NSAIDs with food can help reduce stomach problems• Always read labels and follow dosing instructions carefullyShare this episode with friends or family who take these medications regularly to help them understand what they're putting in their bodies.Diabetes dialogues podcastDiabetes insights for HCPs. Dexcom's expert-led podcast, Diabetes Dialogues.Listen on: Apple Podcasts SpotifySupport the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a textJoin us as we dive into the inspiring story of Kayla Johnson, a fitness expert who turned the challenges of COVID into an opportunity to reinvent her business — and her own life.In this episode, Kayla shares how the pandemic became a powerful catalyst for change, inspiring her to pursue her passion: helping women over 35 navigate the physical changes of midlife with strength and confidence.We cover:✨ How to embrace the unexpected pivots of midlife✨ The importance of foundational nutrition for lasting wellness✨ Why community is key to success in fitness✨ Cardio vs. strength training — and how to find the right balanceWith over 30 years of experience in the fitness industry, Kayla brings so much wisdom, perspective, and actionable advice for anyone ready to make positive changes to their health.Find Kayla:WebsiteInstagramFind Jess below!Website: Simply Jess Skincare SIMPLY JESS SKINCARE:Each and every product is naturally derived, highly concentrated and most importantly, super performing! Every product was born out of a need to have a truly pure product that met my high standards for efficacy. Subscribe to Our Newsletter! You can take 20% off Your Order of our all natural skincare line with code: PODCAST Shop Now! Favorite Supplements for Health and Fat loss: Click HERE My favorites are the Power Greens, Digestive Enzymes and Brain Power Mushroom Coffee-15% off with Code: SIMPLYJESSSKINCARE15 Click HereEmail Us! jess@learningtoglow.comFollow us! Instagram Tik Tok

In this episode, Brendan Housler and Landry Bobo break down the training techniques of pro cyclist Jonas Abrahamsen. They explore various training methods including LT1 training, threshold workouts, and heat training, discussing how these can be applied to amateur cyclists. The conversation emphasizes the importance of adapting training to individual needs and the potential benefits of high-volume training.Chapters:00:00 Welcome and Introduction to Jonas Abrahamsen01:47 Understanding LT1 Training03:44 Exploring Threshold Training07:09 Heat Training Techniques10:11 Massive Training Hours: A Contrast11:17 Applying Pro Training to AmateursJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.PCOS affects approximately one in ten women of reproductive age, creating a cascade of symptoms from irregular periods to fertility challenges. This common hormonal and metabolic condition has implications for long-term health beyond just reproductive concerns, including increased risk for diabetes, heart disease, and mental health issues.• PCOS is characterized by elevated androgens and insulin resistance• Symptoms include irregular periods, acne, unwanted hair growth, and weight management challenges• Diagnosis requires meeting at least two of three Rotterdam criteria: irregular periods, high androgens, and polycystic ovaries• Having ovarian cysts alone does not mean someone has PCOS• PCOS increases risk for type 2 diabetes, high blood pressure, sleep apnea, and even endometrial cancer• First-line treatment involves lifestyle modifications including diet and regular exercise• Even modest weight loss (5-10%) can significantly improve symptoms• Mental health support is crucial as PCOS is associated with higher rates of anxiety and depression• Medication options include birth control pills, metformin, fertility medications, and anti-androgen treatments• Free resources like the Ask PCOS app and online support groups can provide additional helpShare this episode with someone who might benefit from understanding PCOS better. Send us your thoughts at yourcheckuppod@gmail.com.Diabetes dialogues podcastDiabetes insights for HCPs. Dexcom's expert-led podcast, Diabetes Dialogues.Listen on: Apple Podcasts SpotifySupport the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a textIf you've ever felt overwhelmed by all the conflicting health advice out there, this episode is for you!This week on Learning to Glow, I sit down with Jenn Trepeck, health coach and host of the Salad with a Side of Fries podcast, to talk about how to find a balanced, realistic approach to wellness — without fad diets or extreme rules.Jenn shares her personal journey of breaking free from the cycle of dieting and discovering what actually works for her body. We talk about why starting your day with a healthy, protein-packed breakfast can help balance your blood sugar (and your mood!), how sleep impacts your hunger hormones, and why small, consistent habits are more powerful than any big overnight change.You'll also hear simple, actionable tips — like setting alarms to remind yourself of healthy habits, prepping the night before for a smoother morning, and experimenting to see what works best for you.If you're ready to stop overthinking wellness and start feeling better with realistic, doable changes, you're going to love this conversation.

Send us a message with this link, we would love to hear from you. Standard message rates may apply.The Mediterranean diet is an evidence-based eating pattern that supports heart health, brain health, and longevity with delicious, sustainable food choices. We explore what makes this diet special and provide practical ways to incorporate its principles into everyday meals.• Core components include vegetables, fruits, whole grains, legumes, nuts, and olive oil• Fish (especially fatty varieties like salmon) should be eaten regularly• Poultry, eggs, and dairy can be consumed in moderation• Red meat and processed foods should be limited• Extra virgin olive oil should replace butter and processed oils• Making your own salad dressings with olive oil is easy and healthier than store-bought options• Fill half your plate with vegetables at lunch and dinner• Choose whole grains over refined ones• Wild-caught fish is preferable to farm-raised when possible• Simple swaps like using herbs and spices instead of salt can enhance flavor healthfullySend us an email at yourcheckuppod@gmail.com with your questions and feedback.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.On this episode discuss the side effects of GLP-1 medications like Ozempic and Wegovy, Zepbound, and Mounjaro offering practical strategies to manage these effects while still benefiting from the medications.• GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) help manage type 2 diabetes, obesity, and can reduce cardiovascular risk• Most common side effects are gastrointestinal: nausea, vomiting, diarrhea, bloating, and constipation• "Sulfur burps" are a frequently reported side effect that some manage with Pepto-Bismol• Start with low doses and increase slowly to minimize side effects• Eat smaller portions, avoid greasy/spicy foods, and practice mindful eating to reduce GI symptoms• Stay hydrated and increase fiber intake to prevent constipation• Gallbladder problems and pancreatitis risk may increase with rapid weight loss• Some evidence suggests potential vision changes requiring regular eye check-ups• Medications like insulin or blood pressure drugs may need adjustment when on GLP-1s• Most side effects improve with time as your body adjusts to the medicationSend us an email at yourcheckuppod@gmail.com or visit our Instagram or website to stay updated with weekly episodes released every Monday.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We explore heat-related illnesses, from mild conditions to life-threatening emergencies, providing crucial information for staying safe during hot weather. We break down the six types of heat-related conditions and explain who's most vulnerable during extreme temperatures.• Young children, older adults, and those with chronic conditions face higher risks of heat illness• People taking beta blockers or diuretics may have compromised temperature regulation• Heat rash, cramps, and edema are milder conditions typically resolved with cooling and hydration• Heat syncope (fainting from heat) often occurs when standing in hot environments for extended periods• Heat exhaustion presents with heavy sweating, weakness, and headaches but normal or slightly elevated body temperature• Heat stroke is a medical emergency characterized by confusion, possible seizures, and core temperatures above 104°F• Prevention includes staying in shade or air conditioning, wearing loose clothing, and hydrating before feeling thirsty• Avoid outdoor exertion between 11 AM and 4 PM during hot days• Check on vulnerable loved ones during extreme heat events• Children and pets may not effectively communicate when overheatingStay healthy, friends! Connect with us on Instagram or Threads with your questions and episode ideas - we're trying to build a community and would love to hear from you.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In a world driven by leadership, we often overlook the most essential form: self-leadership. It's easy to focus on leading others—whether it's in business, family, or community. Yet, before we can effectively guide anyone else, we must learn to lead ourselves. Self-leadership is the foundation of personal and professional growth, and it empowers us to take charge of our own lives, decisions, and directions. In this podcast and article, we'll explore why leading yourself first is crucial, then how to practice self-leadership, and also the transformative impact it can have on your life. Full article here: https://goalsforyourlife.com/self-leadership Make sure you're getting all our podcast updates and articles! Get them here: https://goalsforyourlife.com/newsletter Resources with tools and guidance for mid-career individuals, professionals & those at the halftime of life seeking growth and fulfillment: http://HalftimeSuccess.com Quick recap: Self-Leadership for Mid-Career Growth Deborah introduces the topic of self-leadership, focusing on its importance for mid-career individuals. She emphasizes that self-leadership is often overlooked but is crucial for personal and professional growth, as well as for effectively leading others. Deborah outlines that the podcast and article will explore why leading oneself is important, how to practice self-leadership, and its transformative impact on one's life. CHAPTERS: 00:00 - Introduction 01:48 - Importance of Self Leadership 03:02 - Key Components of Self Leadership 06:38 - Strengthening Self Leadership Practices 11:08 - Life Impact of Self Leadership 12:10 - Overcoming Self Leadership Challenges 13:01 - Key Takeaways 13:09 - 5 Positive Impacts of Self Leadership 14:08 - Journaling and Meditation Techniques 15:00 - Subscribe to Our Newsletter 15:08 - Upcoming Book Announcement 15:25 - Thank You for Joining Us 15:39 - Share, Follow, & Review Our Show

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We discuss an important patient education story about medication misunderstandings that could have led to serious harm, highlighting the gaps in healthcare instruction.• Nicole shares her experience with a broken toe and visit to urgent care• The hosts discuss their current reality TV favorites including Love Island and Dallas Cowboys Cheerleaders• A patient was discovered not removing the needle cap when trying to administer insulin• Another patient only took blood pressure medication once weekly during readings instead of daily• The importance of "teach back" methodology where patients demonstrate understanding• Different approaches needed for teaching children versus adults about medical care• Medical literacy varies greatly and providers shouldn't make assumptions about patient knowledgeStay healthy, and follow the podcast for more patient stories and healthcare insights that might help you, a loved one, or a neighbor.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We investigate how pulse oximeters – those small devices that clip onto your finger and measure oxygen levels – can show bias against people with darker skin tones. This critical medical tool may overestimate oxygen readings in Black patients, potentially leading to delayed or inadequate treatment.• Pulse oximeters use infrared light to measure blood oxygen, but melanin in darker skin can scatter this light and cause inaccurate readings• Studies show Black patients are nearly three times more likely to have hidden low oxygen episodes missed by pulse oximeters• During COVID-19, this bias became particularly dangerous as oxygen readings determined critical treatment decisions• Most pulse oximeters were originally calibrated on light-skinned individuals, with minimal diversity requirements• The FDA is now developing better standards requiring more diverse testing groups• This issue extends beyond pulse oximeters and reveals broader systemic healthcare inequities• Medical practitioners need to consider the whole clinical picture rather than relying solely on pulse ox readingsStay healthy, my friends, until next time.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Lauren and Michelle tackle the big, uncomfortable stuff: how do we keep living our “normal” lives when everything feels like it's on fire? From grocery store sticker shock to the emotional whiplash of scrolling social media, they unpack the weird disconnect of modern life - aka hypernormalization.They open up about guilt, anxiety, and the helplessness that creeps in when the world's problems feel too big to fix. In an effort to survive these times, they talk about the power of small actions, the role of protest and community, and why hope still matters.Hot Topics: Musk/Trump break up, the LA protests, and mental health.Resources:Shop our Merch!Shop Our Candles!Sign Up for Our Newsletter!The Guardian Chicago Empower Breakfast Networking Event USE OUR CODE SLOWDOWN FOR $5 OFFThanks to our sponsor Lemolade.

Join this channel to get access to videos a month early and a new level for Special Members Only Videos!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinTraining Plans Starting at $19! https://www.evoq.bike/training-plans

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Insulin resistance often precedes diabetes by 5-10 years and serves as an early warning sign of potential damage to your cardiovascular system and other organs. We explore this common condition, its risk factors, and how simple lifestyle changes can reverse it before more serious health problems develop.• Insulin resistance occurs when muscles, liver, and fat cells fail to respond to normal levels of insulin• The pancreas compensates by producing more insulin, eventually leading to beta cell failure• Clinical signs include dark skin patches in body folds (acanthosis nigricans), elevated triglycerides, and increased waist circumference• One in three Americans have prediabetes, with many also experiencing insulin resistance• Risk factors include central obesity, sedentary lifestyle, family history, PCOS, and certain racial/ethnic backgrounds• Sleep disturbances, chronic stress, and fatty liver disease are emerging factors linked to insulin resistance• A 5-7% weight reduction improves insulin sensitivity by over 50%• Regular physical activity (150+ minutes weekly) helps glucose enter cells more efficiently• Diet modifications focusing on whole foods, limiting refined sugars, and following Mediterranean or DASH patterns show significant benefits• "The movement is the medicine, the food is the medicine" when addressing insulin resistanceSupport the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Prediabetes affects over one-third of Americans, yet 80% don't know they have it. We break down what this silent condition means for your health and provide practical strategies to prevent progression to diabetes.• Prediabetes is defined as blood sugar that's elevated but not high enough to be diabetes• Risk factors include being over 45, overweight, family history of diabetes, and certain racial backgrounds• Prediabetes independently increases risk for heart disease, stroke, and kidney disease• Losing just 7% of body weight and exercising 150 minutes weekly reduces diabetes risk by 58%• Even without weight loss, exercise alone cuts diabetes risk by 44%• Focus on whole foods, legumes, fruits, vegetables, and limiting processed foods• Poor sleep significantly increases diabetes risk—aim for 7-8 hours of quality sleep• Metformin may be recommended for higher-risk individuals• Prediabetes is reversible with lifestyle changesFollow our podcast and share this episode with a loved one—since one-third of Americans have prediabetes and most don't know it, you could help someone take control of their health before it's too late.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We dive deep into the essential topic of skin cancer prevention and sun protection methods. As summer approaches, it's crucial to understand how to protect yourself from harmful UV rays that can lead to skin cancer, a condition that affects one in five Americans in their lifetime.• One in five Americans will develop skin cancer in their lifetime• Seek shade between 10am-2pm when the sun's rays are strongest• Wear protective clothing including lightweight long sleeves, pants, and wide-brimmed hats• Choose broad-spectrum, SPF 30+ water-resistant sunscreen• Apply one ounce (a shot glass amount) to cover an adult body• Reapply sunscreen every two hours or after swimming/sweating• SPF 30 blocks 97% of UVB rays, but no sunscreen blocks 100% of rays• Babies under six months should avoid sun exposure completely• For sunburns: stay indoors, keep skin moisturized, drink extra water, and don't pop blistersShare this episode with anyone who spends time in the sun. Check us out on Instagram, visit our website for all our old episodes, or sign up for our email list in the description wherever you listen to podcasts.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Cardiorespiratory fitness might be the strongest predictor of how long you'll live, with a massive study showing fitness level may have a more significant impact than traditional risk factors like smoking or diabetes.• Study of 122,000 people undergoing treadmill testing followed for eight years• People with elite fitness were 80% less likely to die than those with low fitness• Being unfit appeared worse for mortality than smoking, diabetes, or heart disease• Benefits were seen across all age groups and genders• Even modest improvements in fitness can make a significant difference• Benefits begin at 0.1-7.5 MET hours per week of activity• Optimal benefits occur at 22.5-75 MET hours weekly• Strength training benefits begin at once weekly and peak at 60 minutes per week• VO2 max can be tracked with fitness watches to monitor cardiorespiratory fitnessPlease send us an email at yourcheckuppod@gmail.com with questions or topics you'd like us to cover in future episodes.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler and Gavin Mannion discuss Gavin's extensive cycling career, his transition to coaching, and the differences between American and European racing. They explore the challenges faced by young cyclists today, the evolution of training practices, and the importance of altitude training. Gavin shares insights on how to improve performance and the significance of understanding different training zones.Thanks, Gavin! Find him on IG here:https://www.instagram.com/gogo.gavin/Chapters:00:00 Welcome!01:57 Intro to Gavin Manion15:13 Training Insights: Volume, Intensity, and Zone 220:01 Balancing Training and Racing22:31 Altitude Training and Aerobic Development27:40 Threshold Training and VO2 Max31:15 The Importance of “Feel” in Training32:56 Strength Training and Nutrition37:22 Coaching Philosophy and Athlete Development39:28 Skills vs. Metrics: Developing Well-Rounded Athletes41:51 Advice for Young Athletes: Patience and Progression46:14 Overrated vs. Underrated in CyclingJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Safe infant sleep guidelines have reduced SIDS deaths by 50-80% over the last three decades, yet funding for this critical public health campaign is now at risk of being cut.• Explained difference between SIDS (sudden infant death syndrome) and SUID (sudden unexpected infant death)• Described the "triple risk model" that leads to SIDS: vulnerable infant + critical developmental period + external stressor• Detailed the history of the Back to Sleep campaign which began in 1994• Outlined key safe sleep recommendations: babies on backs, firm flat surface, no loose bedding or soft objects• Discussed why co-sleeping increases SIDS risk despite cultural preferences• Clarified that products like Dockatot are not designed for safe sleep• Highlighted that Black and Indigenous communities experience higher SIDS rates• Examined how funding cuts could impact access to life-saving health information• Connected these changes to a broader pattern of removing evidence-based health information from government resourcesCheck out our website, email us at yourcheckuppod@gmail.com with questions or feedback, and most importantly, stay healthy until next time.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Back pain affects 80% of people at some point in their lives, but the good news is that approximately 90% of cases improve within 6-12 weeks with proper care and movement. Understanding the causes, treatments, and prevention strategies for back pain can help you navigate this common but often debilitating condition.• Most back pain is "non-specific" with muscle strain being the most common cause• Common types include lumbosacral strain, SI joint dysfunction, and disc herniations• Imaging (X-rays, MRIs) usually unnecessary in first 4-6 weeks unless "red flags" present• Many people with no pain have abnormal findings on imaging• Brief rest is okay but prolonged inactivity makes recovery worse• Heat, over-the-counter pain medications, and lidocaine patches can provide temporary relief• Physical therapy with core strengthening exercises significantly improves outcomes• Your core includes abs, obliques, back muscles, pelvic floor, and diaphragm• Good posture means stacking head, shoulders, spine, and pelvis vertically• Common posture mistakes: tech neck, slouching, crossed legs, improper work setups• Movement is medicine - think of your body as cement waiting to harden• Seek medical attention for numbness, weakness, loss of bowel/bladder control, or persistent painIf you learned something today, pass this episode along to a friend or neighbor who's dealing with back pain. You can sign up for our email list to receive written content and updates about future episodes.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler and Owen Cole discuss various aspects of competitive cycling, focusing on training strategies, race preparation, and the importance of general fitness. Owen shares insights from his recent race experience, emphasizing the need for adaptability in training and racing tactics. The discussion also highlights the significance of endurance training and the balance between intensity and recovery in a cyclist's regimen.Even if you aren't racing at Owen's level, we highlighted some simple aspects of his training that you can apply to your own!Here are some of his simple gems:Focus on general fitness rather than overly specific training. Owen emphasizes that "being generally fit is more important than anything" because race situations can be unpredictable.Ride at the bottom of zone 2 for endurance training. Owen advises keeping endurance rides at "the very bottom of zone 2" to avoid excessive fatigue.Incorporate time on your time trial bike before doing intervals on it. Owen suggests doing "an endurance ride or an easy ride on it the day before" intense sessions.Don't fixate on power numbers during races. Owen says "power numbers don't win races" and can mess with you mentally if you're off your normal values.Balance training stress with life stress. Owen tracks exam dates in his training calendar to manage overall stress load.Don't overcomplicate things. As Owen puts it: "There's nothing crazy to it."Manage recovery time well, especially during tapers before big races.Remember that non-training factors are crucial: "There's no point in pushing the training to the limit if you're not going to do these other things" like sleep, stretching, and proper nutrition.Include variety in your workouts and "don't do the same workout too many times."Train all your energy systems to be prepared for any race scenario.Thanks, Owen! Find him on IG here:https://www.instagram.com/owenrcole/Chapters:00:00 Welcome!00:41 Introducing Owen Cole: Redlands Stage Winner & Evoke Bike Coach00:52 Simple Training Principles for ALL Levels (Even if You're Not a Pro)03:39 Redlands Stage Race Breakdown: Tactics, Goals, and Course Overview06:35 Balancing Training for Diverse Stage Races: TT, Climbs, Sprints & More08:08 Owen's Training Philosophy: Endurance Focus & Strategic Intensity16:56 Wind Tunnel Secrets Revealed: Equipment, Position & Surprising Findings20:51 Race Prep & Tapering Strategies: From Stage Races to One-Day Events28:47 Racing at Altitude & The Winning Stage 2 Breakaway at RedlandsJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

In this conversation, Uriell Carlson discusses the complexities of nutrition for athletes, emphasizing the importance of sustainable eating habits and the need for personalized nutrition strategies. She highlights the challenges athletes face in navigating the overwhelming amount of information available and the significance of fueling as a skill that requires practice. The discussion also covers common mistakes athletes make regarding nutrition, the importance of timing and pre-workout snacks, and the nuances of carb loading for optimal performance.Thanks, Uri! Catch her on Instagram:https://www.instagram.com/uri_carlson_nutrition/Inner Wild Nutrition: https://www.innerwildnutrition.com/aboutChapters:0:00 Welcome!01:41 Meet Uri Carlson & Inner Wild Nutrition05:03 Why is Athlete Nutrition So Complicated?06:22 Sifting Through the Noise: How Athletes Can Find Clarity09:08 The Importance of Practicing Your Fueling Strategy11:59 Initial Steps for Athletes to Simplify Nutrition12:34 Experimenting with Fueling and Hydration for Optimal Performance14:44 How to Calculate Your Fueling Needs16:24 Top Nutrition Mistakes Athletes Make17:55 Pre-Workout Fueling: What to Eat and When28:47 Balancing Calories, Performance, and Weight Loss56:34 Practical Tips for Athletes to Improve Their NutritionJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.• Full body MRIs cost around $2,500 and are being promoted as the "gold standard" for preventative health without proper medical context• Unlike established screening tests, these scans haven't been evaluated by medical societies for appropriate use in healthy populations• 15-30% of diagnostic images have at least one incidental finding, which can lead to unnecessary anxiety and further testing• The marketing tactics use fear-based messaging about finding cancer early, which might be ethically concerning• These services create healthcare disparities since they're only accessible to those with financial resourcesSign up for our email list in the show notes to receive notifications about new episodes and access our written materials as we expand our content.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler and Colby Pearce discuss various aspects of cycling training, particularly focusing on how athletes can effectively transition from base training to more specific training as they approach their competitive season. They explore the importance of endurance, the role of anaerobic training, and the value of group rides in an athlete's training regimen. The discussion emphasizes the need for athletes to understand their individual training needs based on their event demands and personal characteristics.Thanks, Colby! Catch him on IG here: https://www.instagram.com/colby_pearce/EF Coaching Skills Academy: https://www.teamefcoaching.com/skills-academy/Cycling in Alignment Podcast: https://linktr.ee/cyclinginalignmentWebsite: https://www.colbypearce.com/Chapters:00:00 Welcome!01:08 Base Training: Spring Prep03:12 The Intensity Vortex: Avoiding Pitfalls04:27 Power vs. Heart Rate: Finding Your Baseline06:58 Race Demands: Time vs. Intensity09:15 ERG Mode: Pros & Cons15:53 Event Demands: Training Specificity18:34 Anaerobic Training: When & Why29:38 Metrics Beyond FTP: Holistic Training45:40 Pedaling Technique: Avoiding Dead SpotsJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We dive deep into hypoglycemia (low blood sugar), exploring its causes, symptoms, and critical treatment options for patients with diabetes and their loved ones. This episode provides essential knowledge that could potentially save lives in emergency situations.• Hypoglycemia defined as blood sugar below 70 mg/dL, with severe cases below 54 mg/dL• Common causes include excess insulin/medication, inadequate food intake, vigorous exercise, irregular eating patterns, and alcohol consumption• Early symptoms include sweating, trembling, hunger and anxiety, progressing to confusion, unusual behavior, and potentially seizures if untreated• Hypoglycemia unawareness occurs when individuals don't experience warning symptoms, putting them at serious risk• The 15-15 rule for treatment: consume 15g of fast-acting carbs, wait 15 minutes, recheck blood sugar• Emergency glucagon (injection or nasal spray) for severe cases when a person cannot safely consume sugar• Children may sometimes appear asymptomatic with dangerously low blood sugar levels• Post-hypoglycemia follow-up with healthcare providers is essential to adjust treatment plansShare this episode with loved ones who have diabetes or anyone who might benefit from understanding how to recognize and respond to low blood sugar emergencies. Sign up for our email list at our website for notifications and additional written materials, or email us at yourcheckuppod@gmail.com.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

This episode is a little different.Recently, some of the ideas I've shared about Bitcoin on social media have started gaining traction. So I wanted to bring those thoughts together and put them into a dedicated episode.It's just me, sharing what I see happening, where the world might be heading, and why I've never been more bullish on Bitcoin.Thank you to everyone who tunes in and supports the show each week, it means the world

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Send us a message with this link, we would love to hear from you. Standard message rates may apply.Managing allergic rhinitis requires realistic expectations and a strategic approach to medication. Though no treatment will completely eliminate symptoms, the right combination of therapies can significantly reduce discomfort and improve quality of life during allergy season.• Nasal corticosteroid sprays are first-line treatments that reduce inflammation in nasal passages• Proper technique matters: point spray toward outside of nostril and sniff gently "like smelling a flower"• Non-sedating antihistamines (Zyrtec, Claritin, Allegra) relieve itching, sneezing, and runny nose without drowsiness• Nasal antihistamine sprays provide targeted relief and can start working within minutes• Oral decongestants raise concerns about blood pressure and heart rate increases• Avoid nasal decongestant sprays (like Afrin) beyond 2-3 days to prevent rebound congestion• Combination therapies often work better than single medications• Consider allergen immunotherapy when standard treatments don't provide adequate reliefThank you for coming back to another episode of Your Checkup. Hopefully you were able to learn something for yourself, a loved one, or an allergic neighbor. Please check out our website, find us on Instagram, send us an email at yourcheckuppod@gmail.com and, most importantly, stay healthy my friends, until next time.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler interviews Arnaud Dely, a professional duathlete, discussing his background, the dynamics of duathlon as a sport, and the training methodologies that contribute to his success. They explore the popularity of duathlon in Europe, the structure of duathlon races, and how Arnaud balances his training between running and cycling. The conversation also delves into the physiological aspects of training for duathlon and the impact of running on cycling performance, providing insights into the life of a professional athlete.Thanks, Arnaud! Find him on IG here: https://www.instagram.com/arnauddely/Chapters:00:00 Welcome!03:28 Guest Intro: Arnaud Dely04:57 Duathlon Success07:49 Duathlon Race Formats15:56 Balancing Run & Bike21:18 Run vs. Bike Focus31:14 Running for Cyclists37:27 Dual-Sport Challenges42:28 Cycling Workouts56:37 Final Thoughts & AdviceJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Allergic rhinitis affects 20% of people with substantial impact on quality of life, causing symptoms like nasal inflammation, itchy eyes, and post-nasal drip.• Allergic rhinitis is a nasal reaction to airborne particles causing a histamine response• Symptoms include itchy nose, watery eyes, sneezing, nasal congestion, and sinus pressure• Allergens fall into four categories: pollens, insects, animal dander, and molds• Allergies can be seasonal (specific times of year) or perennial (year-round)• Trigger avoidance is the first line of defense before medication• For dust mites, use allergen-impermeable covers and wash bedding weekly in hot water• Pet allergies are challenging—consider HEPA filters and increased cleaning if removal isn't possible• Changing pillowcases daily during high symptom periods can significantly reduce exposure• Controlling humidity below 50% helps with dust mites and mold allergens• For outdoor allergens, stay inside during peak times and shower before bedJoin us next week for an in-depth conversation about medication options for managing allergic rhinitis.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

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In this conversation, Grant Holicky discusses the challenges and dynamics of life changes, particularly in relation to his family and home situation. He transitions into the specifics of cyclocross training, emphasizing the unique demands of the discipline, including the need for varied energy systems and strength training. The importance of off-bike training, including running and strength work, is highlighted as essential for cyclists. The discussion also covers endurance training guidelines, the significance of individualization in training plans, and the need for athletes to adapt their training to their personal circumstances and goals.Thanks, Grant! Find him on IG here: https://www.instagram.com/gholicky/Chapters:00:00 The Mindset of "Good Legs": An Introduction to Grant Holicky01:22 Cyclocross Training: Intensity, Torque, and Terrain04:26 Strength and Skill: Building a Well-Rounded Cyclist08:48 Developing Young Riders: The Benefits of Cyclocross10:50 Strength Training: Mobility, Stability, and Longevity16:16 Endurance Training: Beyond the Data, Listening to Your Body23:52 Individualized Training: Breaking Free from World Tour Models33:23 The Athlete-Coach Partnership: Communication and Adaptation40:28 Mental Strength: Cultivating Resilience and Optimal Performance57:09 Recovery, Bro Science, and the Future of Cycling TrainingJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

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In this episode of Healthy Mind, Healthy Life, host Avik Chakraborty sits down with Samir ElKamouny, a high-performance marketing expert and entrepreneur, to discuss the realities of entrepreneurship, mindset shifts, and avoiding burnout. Samir shares insights on how to scale a business without sacrificing well-being, the importance of mindfulness in decision-making, and why success is about more than just financial growth. If you've ever felt stuck in the hustle cycle, struggled with self-doubt, or wondered how to build a business that supports your life (not the other way around), this episode is for you.   About the Guest:   Samir ElKamouny is the founder of Fetch & Funnel, a cutting-edge digital marketing agency that has helped top brands scale successfully. With a passion for business, travel, spirituality, and personal growth, Samir believes that true success comes from balancing business with well-being and purpose.   Key Takeaways:  

This episode is one of our international break specials where Matt and I settle in for a High T(ESTOSTERONE) Tuesday and tackle the biggest questions from our members! We discuss:

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In this conversation, Scott McGill shares insights into his cycling career, training regimen, and the balance between personal life and professional commitments. He discusses his early riding habits, the importance of versatility in racing, and the significance of consistency in training. Scott also delves into specific workouts, sprinting techniques, and how he manages to maintain a balance between his athletic pursuits and personal interests.Thanks, Scott! Find him on IG here:https://www.instagram.com/scottmcgilljr/Chapters:0:32 Welcome!01:00 Training Philosophy05:00 Strength and Conditioning12:30 Race Preparation30:30 Pro Race Intensity and Accumulation of Efforts32:30 Nutrition and Heat Training38:00 Underrated Training Aspects42:00 Racing Tactics45:30 Early Career Advice47:30 Equipment and Aerodynamics51:30 Career Goals and Mindset

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In this conversation, the hosts discuss the importance of strength training for cyclists, sharing their personal experiences and insights. They explore the misconceptions surrounding strength training, the challenges faced by cyclists in incorporating it into their routines, and the benefits it can bring to performance. The discussion highlights the need for a balanced approach to strength training, emphasizing that it should not be overly taxing but rather energizing and supportive of cycling performance. Chapters:00:00 Welcome! 01:17 Keegan's Story: From Zero Strength to Lifting03:00 Top 3 Exercises for Cyclists (and How to Do Them)05:40 Upper Body Strength: Is it Necessary for Cyclists?09:44 Pro Cyclists & Strength Training: The Untold Story11:20 Avoiding the Biggest Strength Training Mistakes13:52 Strength Training for Energy: Lift Before You Ride19:25 The Science Behind Strength Training for Cyclists23:40 The Ideal Strength Training Schedule for Cyclists32:14 Why Every Cyclist Needs to Strength Train (and How to Start)

In this conversation, professional cyclist Jack Haig shares insights into his training regimen, focusing on altitude training, nutrition, and the evolution of training techniques over his career. He discusses the importance of recovery, strength training, and the philosophy behind endurance rides, emphasizing the need for balance and enjoyment in training. Thanks, Jack! Find him on IG here: https://www.instagram.com/jack_haig/ Chapters: 0:00 Welcome and Intro with Jack Haig - Training Camp, Podcast 1:00 Altitude Training in Tenerife - Why Tenerife? 7:14 Season Goals - Refinement, Not Just Improvement 9:19 Nutrition & Training Evolution - Carb Intake, Executing Workouts 12:39 Strength Training - Benefits, Frequency, Specific Exercises 19:54 Overtraining - Recognizing Signs, Importance of Recovery 27:03 Endurance Rides - Power, Duration, Enjoyment! 31:14 Key Workouts - Zone 3 Spikes, VO2 Max Intervals 36:50 Aero vs. Climbing Bike - Why Aero Wins Most Days 41:29 Life Lessons, Bad Weather Strategies, Content Picks 45:13 Upcoming Race Calendar, Final Words

In this conversation, Brendan Housler interviews Peter Moore, a 23-year-old track and road cyclist currently living in the Netherlands. They discuss Peter's journey from skiing to cycling, his experiences racing in Europe as an American without national team support, and his aspirations for the LA Olympics. The conversation also delves into the importance of finding the right coach, the differences in training styles across cultures, and the balance between road and track racing. Thanks, Peter! Find him on IG here: https://www.instagram.com/peter__moore01/ Peter's website: https://petermooreontheroad.com/ The Bars we talked about: https://www.stoplerspeedworks.eu/collections/all/products/the-hawk-classic-mk2 Chapters: 00:00 Welcome! 01:00 From Skier to Cyclist 07:00 Coaching and Training Philosophies 11:22 An American Abroad 15:24 Road to the LA Olympics 19:31 Training Insights and Techniques 29:32 The Track Racing Scene 38:19 Energy Management and Motivation 49:51 Final Thoughts and Coaching Services

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