Episodes

  • At what age should we consider hormone replacement therapy? Why is PCOS so common? Why is it that women often struggle with ketogenic diets more than men? Our hormones play such an important role in how we look and feel, but most of us are unsure how to optimize them or what ‘normal’ hormonal balance feels like. Medical doctor Anna Cabeca is our guest on this week’s podcast to help us make sense of the endocrine system and understand our hormones better.

    Listen and learn:

    How to support rather than suppress menopause Why coffee can jack up your blood sugar levels How women should approach ketogenic diets What urine PH can tell you about your diet and stress levels

    Links

    Dr. Anna’s Site

    ABOUT OUR GUEST

    Dr. Anna Cabeca is a menopause and sexual health expert and speaker. She is a triple board-certified OB-GYN, integrative medicine, and anti-aging and regenerative medicine doctor.
    Her books include: The Hormone Fix, Keto-Green 16, and MenuPause.

    Nutritional Tip of the Week

    Reactive hypoglycemia

    Like the Show?

    Leave us a Review on iTunes

  • Ever felt stuck in a rut with your job, your relationship, or maybe even the city you’re living in? You know what you’re doing isn’t what you want, but you’re unsure how to break your current pattern? It’s fun to think that anything is possible, but at certain phases of life, that’s just not true. On this week’s podcast, author and renowned explorer, Colin O’Brady, reveals how the simple act of taking a twelve hour walk alone, can help you to find peace, clarity and the mental space to help you re-evaluate your life’s possibilities. I love the idea, I’m going to do this here in Barcelona. I hope you join me from wherever you are in the world.

    Listen and learn:

    How losing five friends on K2 mountain impacted Colin’s own life How to break through limiting beliefs Why physical accomplishments can often lead to mental breakthroughs The importance of mindset How one 12-hour walk could help you live your best life

    LINKS

    Colin’s Site


    ABOUT OUR GUEST

    Colin O'Brady is a 10x world-record-holding explorer, endurance athlete, speaker and author. His first book is called The Impossible First, and his new book, The 12-Hour Walk comes out soon.

    Nutritional Tip of the Week

    Palm oil

    Like the Show?

    Leave us a Review on iTunes

  • Missing episodes?

    Click here to refresh the feed.

  • What does it mean to live your best life? What does it mean to self-actualize? It’s easy to fall into the trap of chasing status, titles, or physical property; but isn’t what really matters to you based more on your values? If so, your best life could be much closer than it seems. On this week’s podcast, we’ll explore personal and professional growth with coach Michael Balchan.

    Listen and learn:

    Why top performers have coaches The importance of stacking wins Celebrating success each step of the way How traction is the opposite of distraction How to outsmart our worst habits and become the best version of ourselves

    Links

    Heroic

    ABOUT OUR GUEST

    Michael Balchan is Head Coach and Chief of Staff of Heroic. He’s a Harvard-trained behavioral economist and psychologist, who spent almost a decade in finance before becoming a sought-after performance coach to executives and leadership teams.

    Nutritional Tip of the Week

    Cinnamon for blood sugar

    Like the Show?

    Leave us a Review on iTunes

  • Have you noticed many leading voices in the fitness industry are single and are able to spend 2-3 hours per day working out? No matter how organized you are, if you have kids and a career (that isn’t fitness-related), most people struggle to find even an hour a day for themselves. Rather than ignore the very real time constraints of midlife, my guest on this week’s podcast has created a solution built around systems.

    Listen and learn:

    Why walking can be an ideal starting point for many people The power of routinizing one or even two meals daily How planning and preparation can make all the difference Why you should avoid extremes

    Links

    Fit Father Project

    ABOUT OUR GUEST

    Anthony Balduzzi is the founder of the Fit Father Project. He helps busy fathers lose weight and build muscle to stay healthy for their families.

    Nutritional Tip of the Week

    Fermented food and belly

    Like the Show?

    Leave us a Review on iTunes

  • Periodontal disease is correlated with just about every type of illness and disease. Sometimes it’s a canary in the coal mine for something wrong, but sometimes, it can even be the source of the problem. While many people dismiss dental care as only an aesthetic concern, straight, healthy teeth and a broad palate help with breathing, sleep and even digestion. My guest on this week’s podcast shares his academic and clinical experiences helping people improve their smiles as a means to improving their health.

    Listen and learn:

    Why fluoride can be great for teeth, but should not be ingested The benefits of hydroxyapatite as an alternative to fluoride How the billions of microbes in your mouth play a crucial role in digestion The benefits of xylitol in dental care products

    Links

    The Mouth Book

    ABOUT OUR GUEST

    Dr Kami Hoss is on the board of counselors at UCLA School of Dentistry, and he is the Chairman of the Board, at Howard Healthcare Academy. He has appeared on NBC, ABC, FOX, NPR, and CBS. His book is called, If Your Mouth Could Talk.

    Nutritional Tip of the Week

    Stale Spices

    Like the Show?

    Leave us a Review on iTunes

  • Most of us overestimate what we can accomplish in a year and underestimate what we can accomplish in the next five years. With health and fitness, most of us focus so much on the short term that we don’t allow ourselves the space to make lasting change. On this week’s podcast, we’ll discuss finding fitness, not fanaticism, by focusing on doing things you enjoy to achieve sustainable long-term results.

    Listen and learn:

    How negative self talk, even subtle negativity, can undermine your success How to be fiercely consistent in your plan Why it’s important to fail forward How it can take a full two years to change into a ‘lifelong exerciser’

    Links

    Mike’s Website


    ABOUT OUR GUEST

    Mike T. Nelson has a Ph.D. in exercise physiology. He’s an adjunct professor and a member of the American College of Sports Medicine. He teaches something called the Flex Diet and hosts a podcast by the same name.

    Nutritional Tip of the Week

    Adults Acne

    Like the Show?

    Leave us a Review on iTunes

  • When it comes to health and fitness, one of the biggest challenges in the digital age is information overload. Whether you’re excited about running or cycling, ketogenic diets or intermittent fasting, you can get so far lost down a rabbit hole of research that you never manage to actually get started. On this week’s podcast we meet Marc Bubbs, a coach and nutritionist, who helps pro athletes and people from all walks of life in middle age and beyond set appropriate targets and reasonable goals to achieve above average fitness.

    Listen and learn:

    Why most of us consume 40% of our calories after 6pm The risk of non-functional overload (do we mean overtraining?) How just 10 sets of exercises per body part per week can make a huge difference Why consuming 1.2g of protein per kg of body weight can be a game changer

    Links

    Marc Bubbs Website

    ABOUT OUR GUEST

    Marc Bubbs is the Director of Performance Nutrition for Canada Basketball and consultant performance nutritionist for Olympic athletes. He’s the author of Peak: The New Science of Performance and Peak 40.

    Nutritional Tip of the Week

    How much protein

    Like the Show?

    Leave us a Review on iTunes

  • You’ve no-doubt had a period of time in your life where your health was the first thing you thought of when you woke up, and the last thing on your mind before bed. Perhaps you had a virus, a severe injury, or even a serious disease like cancer, and your health suddenly dominated your life. For diabetics, this is a lifelong struggle - both physically and mentally. On this week’s podcast we meet Dr Mark, a psychologist who helps people find peace and balance despite the imposition caused by long-term health challenges on their lives.

    Listen and learn:

    How diabetics have to make up to 180 decisions a day How diabetes can lead to relationship stress The highs and lows people experience throughout the day The financial worries and health insurance insecurities associated with long-term conditions like diabetes How people living with diabetes can find balance in their lives


    Links

    Dr Mark’s Site

    ABOUT OUR GUEST

    Dr. Mark Heyman (Dr. Mark) is a diabetes psychologist and Certified Diabetes Care and Education Specialist (CDCES). He has lived with Type I diabetes for over twenty years and is the author of Diabetes Sucks and You Can Handle It.

    Nutritional Tip of the Week

    Clean Your Veggies

    Like the Show?

    Leave us a Review on iTunes

  • For an elementary school student with severe ADHD, who’s at risk of getting expelled for behavior problems, a proper mental health diagnosis can mean the difference between success or failure with traditional education. In situations like these, we can all understand and appreciate the importance of a medical diagnosis. But what about the rest of us? What if you’re depressed after two years of COVID lockdowns, socially isolated, and feeling lost with your career and life? What if you’re getting anxiety at the grocery store or struggling to make friends in a new city? You might currently have five of nine symptoms required for a mental health diagnosis as per the Diagnostic and Statistical Manual of Mental Disorders (DSM), but will that diagnosis actually help or hurt you?

    Sarah Fay, my guest on this week’s podcast, has been formally diagnosed with six different conditions ranging from anorexia to generalized anxiety disorder; and based on her research, believes that most labeling practices do more harm than good.

    Listen and learn:

    Why many children are receiving mental health diagnoses from general practitioners, not psychiatrists How a mental health label can turn into an identity Differentiating between situational vs. chronic mental health problems


    Links

    Sarah’s Site

    ABOUT OUR GUEST

    Sarah Fay is an author and activist. Her writing has appeared in The New York Times, The Atlantic, Time Magazine, The New Republic, The Michigan Quarterly Review and more. She is on faculty in the English department at Northwestern University. Her new book is called, Pathological: The True Story of Six Misdiagnoses.

    Nutritional Tip of the Week

    When to Eat Chocolate Cake

    Like the Show?

    Leave us a Review on iTunes

  • New habit formation is so challenging. Not only do most of us struggle to establish new routines, we often rebel against our own best interest and go in the other direction. When we fall off a new diet regime, we then feast on junk food. When we slip up and have a drink during ‘dry January,’ we then proceed to have five more. This rebellious self-sabotaging behavior isn’t unique and psychologists have studied it extensively.

    On this week’s podcast, we meet psychologist, Michelle Segar, who suggests that the solution to making healthy lifestyle changes a long-lasting habit is to focus on making smaller strides toward your goal. It’s a refreshing approach to all or nothing thinking that dooms most of us to failure.

    Learn

    Why reactance behavior often drives us to rebel against rules and restrictions How CHAOS (Confusion, Hubbub and Order) can make sticking to new health habits more difficult Why it’s important to change your internal dialogue

    Links
    Michelle’s Site

    ABOUT OUR GUEST
    Michelle is a researcher at the University of Michigan who’s spent nearly thirty years studying how to help people adopt healthy behaviors. She has a doctorate in Psychology (PhD), a master’s in Health Behavior/Health Education (MPH), and a master’s degree in Kinesiology (MS). Her first book is called No Sweat, and her new book is called The Joy Choice.

    Nutritional Tip of the Week

    Green Tea for Weight Loss

    Like the Show?

    Leave us a Review on iTunes

  • Is yoga enough for real fitness? Is there such a thing as non-religious meditations? What do you do if your chiropractor tells you your spine is misaligned? Lucas Rockwood fields common questions from listeners on this week’s special podcast episode.

    Learn

    Barefoot shoes transition Walking backwards for your knees Making sense of conflicting nutrition information Sciatic nerve pain management

    ABOUT LUCAS ROCKWOOD

    Lucas Rockwood is a yoga teacher, trainer, and serial entrepreneur. He’s been hosting this podcast for over a decade.

    Like the Show?

    Leave us a Review on iTunes

  • Haven you heard that environmental collapse is going to end life on earth in just 8 years? Do you think that World War III is looming? Are robots going to take over while we humans fight over NFTs in the metaverse? As absurd as all this sounds, these conversations take center stage despite the world’s rapid race toward a truly remarkable future of growth and progress.

    On this week’s podcast, I’ll share with you my thoughts on why now might just be the best of times, despite its glaring tragedies, and the real risk might be our propensity for catastrophic thinking.

    Did you know that there are 35% more calories per person, worldwide, just in my lifetime? Did you know that both North America and Europe are undergoing reforestation not deforestation? Is it possible that falling birth rates are a bigger problem than overpopulation? Did you know that HIV/AIDs is rapidly decreasing, there’s a prophylactic pill, and even a potential cure?

    Links

    HumanProgress.org Steven Pinker’s Site Rational Optimist Book Ten Global Trends Book

    ABOUT OUR GUEST

    Lucas Rockwod is a yoga teacher, trainer, father, and serial entrepreneur. This podcast is a passion project of health, wellness, personal growth and development featuring leading thinkers in their fields.

    Nutritional Tip of the Week

    Cannot Swallow Pills

    Like the Show?

    Leave us a Review on iTunes

  • Most anti-aging techniques are dubious at best. The hard truth is we’re all getting older, but at the same time, most people can quite literally get fitter every year for a decade or more. For non-athletes, the path toward fitness in your 30s, 40s, or 50s and beyond is incredibly rewarding because you can easily outperform your younger self. On this week’s podcast, you’ll meet an out-of-shape offer worker who slowly but predictably transformed his body and life.

    Links

    Mark’s Site Mark’s YouTube

    Listen & Learn

    How most people can get in better shape, year-on-year for a decade (or more) Why midlife (and beyond) health is so important How to start running lamppost to lamppost How much time you need to dedicate daily

    ABOUT OUR GUEST

    Mark Lewis is a health and fitness vlogger who completely transformed his health later in life.

    Nutritional Tip of the Week

    Beans and Farts

    Like the Show?

    Leave us a Review on iTunes

  • You know that feeling when you order food that looks great but makes you feel like crap? Maybe it’s deep fried or sugar-ladden. It tastes great, but an hour later, you regret it. Now what if that happens once a week, once a day, or multiple times a day for years?

    Obviously, your physical health can suffer, but your mental health can too. On this week’s podcast, you’ll meet a nutritional psychiatrist who is a thought leader on the mental health and nutrition connection.

    Listen and learn:

    How turmeric plus black pepper makes the curcumin 20x more bioavailable Only 10% of the USA population eats enough fresh produce daily Prebiotic vs. probiotics Psycho-social aspect of foods and how that impacts your mental health

    Links

    Dr. Naidoo’s Site

    ABOUT OUR GUEST

    Dr. UMA Naidoo is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) and Director of Nutritional Psychiatry serving on the faculty at Harvard Medical School. Her book is called, This Is Your Brain On Food.

    Nutritional Tip of the Week

    Curcumin

    Like the Show?

    Leave us a Review on iTunes

  • Most people get an average of six-and-a-half hours of sleep each night while needing seven to nine hours. This chronic, endemic sleep deprivation contributes to hormonal imbalances, car accidents, and increased susceptibility to chronic illnesses. Even knowing this, we watch one more episode of our favorite series, stay up to empty our email inboxes, or toss and turn with anxiety until 2:00 am. Is there any way out of this trap? Our guest on this week’s podcast is a sleep expert and shares his best ideas.

    Listen & Learn

    Three hour gap between dinner and bed Two hour gap between work and bed One hour work between screens and sleep Sleep debt: truth or fiction? How to combat lifestyle jetlag

    Links

    Devin’s Site

    ABOUT OUR GUEST

    Devin Burke is an author, TEDx speaker, sleep coach and founder of Sleep Science Academy. He was named one of the “Top 25 Health Coaches in America.”

    Nutritional Tip of the Week

    Huel Drink

    Like the Show?

    Leave us a Review on iTunes

  • Hormones affect your attention, libido, fertility, and lean muscle mass. So much of how we experience the world is determined by these complex chemicals sloshing around inside us–and they are under attack! High stress lifestyles, high carbohydrate diets, and endocrine disrupting toxins threaten to throw us off balance every day. This week’s podcast guest will help you think strategically about how to find balance.

    You’ll learn:

    Why negative thinking / shadow work can be helpful for finding motivation The importance of the adrenal glands Why high cortisol can trigger a chain reaction Risk vs reward of birth control

    Links

    Sonya’s Website

    ABOUT OUR GUEST

    Sonya is a naturopath, mother, author, yoga teacher, and podcaster. Her book is called, Woman Unleashed: Release Your Story, Revive Your Hormones & Reclaim Your Freedom

    Nutritional Tip of the Week

    calorie counting

    Like the Show?

    Leave us a Review on iTunes

  • 280 million people have depression worldwide, and 700,000 people will die of suicide this year. The problem is getting worse, not better, and while mental health awareness is at an all time high, conversations about the role nutrition plays is all but absent. On this week’s podcast, psychiatrist Drew Ramsey helps us rethink our mental health from a food choice perspective.

    Learn

    How to boost BDNF and why it matters Seafood, beans, nuts and grees, dark chocolate Catch-22 of bad food choices when you feel bad How to rediscover and explore food

    Links
    Dr. Drew’s Site

    ABOUT OUR GUEST

    Dr. Drew Ramsey is a psychiatrist, speaker and author. He is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons. He founded the Brain Food Clinic in New York City. He’s had TEDx talks, a video series with Big Think, and the BBC documentary Food on the Brain. He is the author of three books including, Eat to Beat Depression & Anxiety.

    Nutritional Tip of the Week

    Best Protein for Environment & Body

    Like the Show?

    Leave us a Review on iTunes
  • How do you navigate the challenges of optimal nutrition while simultaneously considering budget, ethics, and the environment? Grass-fed beef might be a nutritional powerhouse, but how can we justify the environmental and ethical challenges of raising such large, inefficient ruminant animals when other alternatives are available?

    My guest on this week’s podcast is a moderate voice of reason, health food advocate, and best-selling author.

    Listen & Learn

    What carnivore’s get wrong How to avoid food ideology and find what works for you Why your own optimal health has to be your first priority The future of food?

    Links

    Max’s Website

    ABOUT OUR GUEST

    Max is a best-selling author of Genius Foods, Genius Kitchen and Genius Life.

    Nutritional Tip of the Week

    Honey Before Bed

    Like the Show?

    Leave us a Review on iTunes
  • Hyperbaric chambers use pressure, and in some cases concentrated oxygen, to treat a wide variety of injuries and ailments. You’ve no doubt heard of high-level athletes using these treatments to speed up recovery, but you might not realize hyperbaric therapy is approved for 14+ medical conditions.

    On this week’s podcast, we’ll explore the safe and simple use of pressurized therapy for reduced inflammation, oxygenation of plasma, fighting off infections, and more.

    Listen and learn:

    How pressure increases oxygen-rich plasma for health and healing How pressure vasoconstricts and reduce inflammation Angiogenesis effects (new blood vessel formation) Appropriate use and pressure levels based on treatments Risks, rewards, and unknowns in regards to long-term use

    Links

    Dr. Sherr’s website

    ABOUT OUR GUEST

    Dr. Scott Sherr is the director of Integrative Hyperbaric Medicine and Heath Optimization at Hyperbaric Medical Solutions where he develops personalized treatment plans for patients.

    Nutritional Tip of the Week

    Best Breakfast

    Like the Show?

    Leave us a Review on iTunes

  • Food is so much more than energy. It’s culture, tradition, family, comfort, indulgence, guilt, and pleasure all in one. To add to the complexity, certain foods are even addicting. Today, food abundance is the norm and food costs have dropped lower than any time (relatively speaking) in recorded history. With that in mind, is it any wonder we’re struggling with weight gain, cravings and food addiction? My guest on this week’s podcast is a recovered expert in the psychology of eating.

    Learn

    How food can be harder to “quit” than crack cocaine Why you must have a system to succeed long term How addiction manifests differently for different people How to navigate the forever-conflicted information on diets

    Links

    Susan’s Site

    ABOUT OUR GUEST

    Susan Peirce Thompson PhD is an Adjunct Associate Professor at the University of Rochester. She’s an expert in the psychology of eating. She is the founder of Bright Line Eating Solutions
    and the author of a number of books under the same name.

    Nutritional Tip of the Week

    Juicing Too Much Sugar

    Like the Show?

    Leave us a Review on iTunes