Master Your Health Podcast

Latest Episodes:

62: Optimize Your Strengths with Talent Stacking Mar 23, 2021

Talent Stacking is a concept developed by Scott Adams (author and creator of the Dilbert comic) that combines your strongest skills in order to give you an edge in your field. It can have a huge impact on your life and career when used correctly. That’s why in this episode we’re breaking down the method, how to determine your own talent stack, strategies to improve, and so much more.

In this episode you'll learn:

-What a talent stack is

-How to determine valuable skills in a particular field

-How Amanda and Chris use talent stacking

-Ways a talent stack can benefit you

-Strategies to help you accumulate more knowledge about your specialties

-Some of the best invaluable universal skills you can learn

-That it’s never too late to develop a new skill

-How to build your talent stack when starting from scratch

-How to use your skills to create an edge

References:

How to Lose at Everything and Still Win Big by Scott Adams

Loserthink by Scott Adams

61: How Decluttering Can Change Your Life Mar 16, 2021

Decluttering your space and getting rid of things may not seem like the most exciting idea, but it can make a huge difference in your day-to-day life and stress levels. That's why in this episode, we're breaking down Marie Kondo's method of decluttering, how to use it, and how it can benefit you. If you have ever felt overwhelmed by the amount of things in your house that you haven’t used in forever or thought about decluttering your things, then this episode is for you.

In this episode you'll learn:

-About the concept of decluttering

-Amanda and Chris' experience with organization using this method

-About minimalism and how it differs from Marie Kondo's method

-How to strategize decluttering your space

-How decluttering can save you time in the long run

-Some key rules to keep in mind when getting rid of things

-Tips to prevent accumulating things you don't love

-Ways to categorize your items

-The order of categories she suggests when decluttering your space

-Why it's beneficial to sort through sentimental items last

-Benefits of following Marie Kondo's method

References:

Marie Kondo's book: The Life-Changing Magic of Tidying Up

60: Getting Serious About Pregnancy Nutrition w/ Kelly LeVeque Mar 04, 2021

Health and nutrition should always be a priority, but especially when it comes to pregnancy. Kelly LeVeque aka @bewellbykelly is a holistic nutritionist and celebrity health coach who specializes in pre-pregnancy, pregnancy, and post-pregnancy nutrition. In this episode, Kelly shares lots of tips for good nutrition and overall health in all stages of pregnancy.

In this episode you'll learn:

-How breastfeeding can affect energy and hunger

-What you can do pre-pregnancy to help with the process

-Which type of foods are most important for healthy pregnancy

-About heme iron vs non-heme iron

-About the importance of thyroid health for pregnancy

-What foods are rich in folate

-Why red meat can be beneficial, especially during pregnancy

-About ALA, DHEA, and more

-Some better tasting ways to incorporate organ meat like liver

-What to look for in a quality prenatal supplement

-When to start taking a prenatal

-Recommendations to help with nausea during the first trimester

-The importance of healthy fats during pregnancy

-The role blood sugar can play in pregnancy

-Some things men can do to help with fertility

-Important things to know about breastfeeding

-How much cooking at home more often can improve your health

Where to find Kelly:

Instagram @bewellbykelly | FaceBook | Twitter

Books by Kelly: Body Love & Body Love Every Day

KellyLeVeque.com

59: Top Nutrition and Fitness Myths, Part 3 Feb 17, 2021

With the amount of conflicting health-related information out there, it can be difficult to navigate what’s what when it comes to nutrition. That’s why in this episode, we’re breaking down the truth behind more common health myths.

In this episode you’ll learn:

-About the fresh vs frozen produce debate

-Different factors that play into the nutritional value of certain vegetables when fresh vs frozen

-How fasted exercise affects fat burn

-About how glucose is stored in the body

-The truth about eating carbs at certain times of the day or night

-About insulin sensitivity at night

-About weight training at a younger age

-The truth about Apple Cider Vinegar and how it affects blood sugar and weight loss

References:

https://bit.ly/3akS8Vh

https://bit.ly/3s49Hz1

https://pubmed.ncbi.nlm.nih.gov/28292654/

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

rb.gy/qkptl7

https://www.nature.com/articles/0801922?proof=t

Fasted exercise when compared to fed exercise “does not increase the amount of weight loss and fat mass loss.

Study link - rb.gy/08nh4d

Study link - https://bit.ly/3poFxES

Your metabolism during sleep isn’t significantly different than the RMR during waking hours https://www.nature.com/articles/1600685

One metaanalysis in 2017 that covered over 100 studies and narrowed them down to 5 that met their strict criteria. Their findings debunked the myth and concluded there’s no statistically significant change in fat loss if evening meals are reduced

https://bit.ly/3u16ZvU

Gymnastics or weightlifting, may be beneficial for bone formation and growth.

https://www.shapeamerica.org/publications/resources/teachingtools/coachtoolbox/upload/NSCA-Position-Statement-on-Youth-Resistance-Training-English-2014.pdf

Another review reported that high loads have a critical roll in bone mass acquisition during and before puberty. https://link.springer.com/article/10.2165%2F00007256-200636070-00002

A randomized, double blind, placebo-controlled study on obese Japanese subjects that showed that the 2 groups who had vinegar every day (15 ml and 30 ml) showed lower body fat and weight after 12 weeks than the placebo group. https://pubmed.ncbi.nlm.nih.gov/19661687/

Another study in 2013 showed that vinegar enhances satiety, but the researchers noted that it was actually giving people nausea, which is definitely not a sustainable strategy.

https://pubmed.ncbi.nlm.nih.gov/23979220/

58: The Immunity Fix w/ Dr. DiNicolantonio Feb 10, 2021

The human immune system is crucial to good health, especially today with the prevalence of COVID-19. There has been much debate over if, and how you can support immune health. In this episode, Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, takes a deep dive into what he has learned about supporting immune health in general, as well as directly relating to COVID-19.

In this episode you’ll learn:

-Which vitamins can help boost your immune system

-About immune cells and how they function

-About glycosidic activity of white blood cells

-Some foods that can cause more inflammation and possibly weaken your immune system

-Which food/oils have been shown to help with Covid-19

-Specific foods to avoid

-How glucose has been shown to affect the immune system and Covid-19

-Some of the most important factors of overall immune health

-Which vitamins are crucial for immunity

-About caffeine and how it affects autophagy

-Ways to achieve better metabolic health

-About metabolic syndrome

-The truth about fasting when you’re sick

-How exercise can affect the immune system

-About dysbiosis and ways to know if you should address it

-How to test for dysbiosis

-About the elimination diet

-What mycotoxins are and how they can affect the body

-How vaccines work in general

-Dr. DiNicolantonio's opinion on the vaccine and who could benefit from it

-Why it’s so important to get sunlight in the mornings

-Why getting fresh air is so important

-Benefits of grounding

-How cold therapy affects infections

Find Dr. DiNicolantonio at:

Drjamesdinic.com

Get a copy of Dr. DiNicolantonio's book, Immunity Fix here

Instagram: @drjamesdinic

57: Top Nutrition and Fitness Myths, Part 2 Jan 23, 2021

There are so many health and wellness myths out there that can make achieving a healthy lifestyle seem impossible. But it doesn’t need to be so complicated. That’s why we’re breaking down even more of the most common myths surrounding health and fitness.

In this episode you'll learn:

-How to spot BS when it comes to big claims

-The truth about protein and how it affects the body and calcium

-Some benefits of high protein diets

-Myths around sunscreen and sun exposure

-About the difference between UVB rays and UVA rays

-How to find a high quality sunscreen

-About alkaline diets and the truth behind food ph

-The truth about alkaline water and how it affects stomach ph

-About saturated fat and cholesterol levels

-Dietary cholesterol and how it affects cholesterol levels

-About hyperresonders to cholesterol

-About 'detox diets' and how they can affect the body

Studies:

https://bit.ly/2rrxoV5

https://bit.ly/2p8xlOA

https://bit.ly/2pilJFT

https://bit.ly/2KJ8Hvl

https://bit.ly/2IpnBbF

https://pubmed.ncbi.nlm.nih.gov/15364185/

https://bit.ly/2jGeMvW

https://bit.ly/2IMRTT4

https://pubmed.ncbi.nlm.nih.gov/19906248/

https://pubmed.ncbi.nlm.nih.gov/22905670/

https://pubmed.ncbi.nlm.nih.gov/20071648/

https://pubmed.ncbi.nlm.nih.gov/20685950/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

56: Top Nutrition and Fitness Myths, Part 1 Jan 15, 2021

There are so many crazy nutrition and fitness myths out there, it can be difficult to know what’s what. That’s why in this episode, we’re breaking down 5 common health and fitness myths and the truth behind them. From dietary sodium intake to supplement needs, strength training, and so much more, we got you covered.

In this episode you’ll learn:

-About sodium intake and its importance

-Where most people’s salt intake actually comes from

-How to know if dairy products are right for you

-The truth behind the idea that dairy is linked to common health issues

-Benefits of pasture raised dairy vs. conventional dairy products

-About myths around the common cold

-The truth about supplement needs for most people

-How to choose a high quality supplement

-Which vitamins Americans are commonly low in

-How lifting weights affects the human body

-Benefits of strength training

References:

Supplement brands Chris recommends:

Nordic Naturals | Designs for Health | Thorne | Now Foods | ATP Lab

Studies:

Sodium in highly processed foods, 2017 study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5417577/#R3

Claims about dairy-related links to all-cause mortality, CVD, and CHD - https://sciencebasedmedicine.org/the-china-study-revisited/

https://link.springer.com/article/10.1007/s10654-017-0243-1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143456/https://pubmed.ncbi.nlm.nih.gov/26786887/

https://pubmed.ncbi.nlm.nih.gov/27207960/

https://pubmed.ncbi.nlm.nih.gov/26862005/

https://pubmed.ncbi.nlm.nih.gov/28374228/

https://pubmed.ncbi.nlm.nih.gov/27882862/

https://pubmed.ncbi.nlm.nih.gov/26378576/

https://www.bmj.com/content/349/bmj.g6015

https://pubmed.ncbi.nlm.nih.gov/28140321/

A 2010 clinical trial showed that school children who took vitamin D3 daily had a lower risk of contracting influenza A -

https://academic.oup.com/ajcn/article/91/5/1255/4597253

A systematic review concluded that vitamin D provided protection against acute respiratory infection -

https://www.bmj.com/content/356/bmj.i6583

Other references -

ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

55: How to Set 2021 Intentions & Resolutions That Actually Stick Jan 08, 2021

Now that 2020 is in the rear view and a new year lies ahead, it’s the perfect time to reflect on some goals you’d like to reach in 2021 and how you plan to achieve them. Whether your goal is health-related, business-related, or personal, many people tend to start the new year with plenty of goals but aren’t able to stick to them as the year progresses. That’s why in this episode we’re sharing ways to set realistic, achievable goals that you can actually stick to long-term.

In this episode you’ll learn:

-How to optimize your goals to be realistic

-About the psychology behind goal setting

-Examples of how to set realistic goals

- How to work your way up to your big goals

-How to set up a specific action plan

-About the role that your environment can play

-Some questions to ask yourself when setting new goals

-Some of Amanda & Chris’ goals for 2021

References:

How to Make New Habits Stick w/ Sohee Lee

54: Eat Smarter w/ Shawn Stevenson Dec 21, 2020

Food can be complicated, especially when you’re trying to improve your quality of health or lose weight. In this episode, Shawn Stevenson breaks down the science behind how food affects the human body and ways to optimize it to fit your goals.

In this episode you’ll learn:

-About the CICO (Calories In Calories Out) model and its shortcomings

-The role of hormones in fat storage and burning

-About fat cells and different types of fat

-Nutrient digestion and absorption

-About microbiome

-How people with different backgrounds may responds differently to same diet

-Sleep

-About the Three Amigos of fat storage

Where to Find Shawn:

Website/Podcast - https://themodelhealthshow.com/

YouTube - https://www.youtube.com/user/TheShawnModel

Instagram - @ShawnModel

Twitter - @ShawnModel

Books:

Eat Smarter - https://eatsmarterbook.com/

Sleep Smarter - https://sleepsmarterbook.com/

53: How to Turn Actions Into Habits That Will Change Your Life Dec 09, 2020

What you do every day is what really adds up to your goals and feeling your overall best. That's why it's so important to establish and maintain good habits. When you're trying to change your habits, the ability to make them stick is what will set you apart and propel you towards your goals. In this episode, we are sharing 8 research-backed strategies and tactics to help make your habits stick.

In this episode you’ll learn:

-Ways to help make your habits stick

-About different types of goals

-Common mistakes people make when creating new habits

-Some ways to help motivate yourself

-What to avoid doing when starting a new habit

References:

Atomic Habits by: James Clear

Tiny Habits by: BJ Fogg

How to Fail at Everything and Still Win Big by: Scott Adams

52: Foods that Help Regulate Blood Sugar Dec 02, 2020

Consuming a healthy, balanced diet is essential for all aspects of health, including optimal blood sugar control. So whether you have prediabetes, diabetes, or simply would like to lower your risk of developing these conditions later, it's important to know how you can help regulate your blood sugar. In this episode, we're sharing some extremely nutritious foods that can help reduce your blood sugar levels, which foods to avoid, and so much more.

-About key terms to know when it comes to

-Foods for blood sugar regulation

-Which foods to avoid for blood sugar regulation

References:

A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared to the control group
1. https://pubmed.ncbi.nlm.nih.gov/30767409/
1. https://pubmed.ncbi.nlm.nih.gov/19571155/
One study showed that consuming 500 mg of cinnamon extract daily for 12 weeks decreased a marker of oxidative stress by 14% in adults with prediabetes
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/
Association study - One review of 543 people with type 2 diabetes found taking it was associated with an average decrease of over 24 mg/dL
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566605/
2. https://pubmed.ncbi.nlm.nih.gov/22537070/
Shown in studies to enhance insulin sensitivity and reduce blood sugar levels in type 2 diabetics
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267433/
A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels
1. https://pubmed.ncbi.nlm.nih.gov/25076495/
A review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), which is a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes
1. https://pubmed.ncbi.nlm.nih.gov/23969321/
A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance
1. https://pubmed.ncbi.nlm.nih.gov/29228348/
A review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control
1. https://pubmed.ncbi.nlm.nih.gov/30073224/
Daily consumption of one large egg may reduce the risk of diabetes without having any adverse effects on lipid profiles in individuals with pre- and type II diabetes.

51: Lowering Your Risk of Prediabetes & Diabetes Nov 25, 2020

Insulin is a key hormone when it comes to how your body functions. It can also play a huge role in diabetes, prediabetes, and many other aspects of health so it’s important to know how your body processes it. In this episode, we break down the difference between insulin sensitivity and insulin resistance, tips for supporting insulin sensitivity, how it can affect you, and so much more.

In this episode you'll learn:

-Why hormones are key to a properly functioning body

-How insulin is made, why it's important, and how it affects fat cells

-The difference between insulin sensitivity and insulin resistance

-Ways that dietary fat and protein can affect insulin levels

-About insulin sensitivity in those who have diabetes

-Some common signs and symptoms of prediabetes

-Risk factors for Diabetes

-About insulin sensitivity vs. insulin resistance and what they mean

-Ways to help improve insulin sensitivity

-Some glycemic lowering foods

-Foods that are good for blood sugar regulation

References:

Wired to Eat by: Robb Wolf

50: Scientifically Proven Ways to Increase Your Happiness Nov 17, 2020

It’s perfectly healthy to let yourself feel a range of emotions. However, if you’re feeling down more often than not, there are some practical steps you can take to help brighten your mood. In this episode, we share some tools that can help you navigate times where happiness doesn’t come as naturally, and 10 science-backed tips to help you optimize your happiness.

As always, a special shoutout to Organifi and their amazing Immunity Boost that tastes great and is a key part of our everyday routine. We love that it’s a sweet afternoon treat and the Immune support blend is made with real, quality ingredients like vitamin C, turmeric, zinc, ginger, mushroom beta-glucans, and more. Check out their products are Organifi.com/masteryourhealth and use our code MASTERS for 15% off Organifi products.

In this episode you’ll learn:

-About some daily practices that can help increase general happiness

-Simple lifestyle changes that can have a huge impact on how you feel

-About the importance of human connection

-Which foods support greater happiness and better well being

-Specific sounds that have been shown to be soothing for almost all humans

-Some ways that you can spend time that help increase happiness

-The role expectations can play in how you feel

References:

Soundclip of a rainy cafe ambience

Soundclip of rain & thunderstorm

49: Most Nutrient Dense Foods to Add to Your Nutrition Plan Nov 10, 2020

It is crucial for optimal overall health that humans consume a diet consisting of quality nutrients. We've come a long way in terms of knowing what nutrients we need to survive and thrive as humans, however nutritional deficiencies are surprisingly still common today. That's why we wanted to cover some of the most nutrient dense foods to include in your nutrition plan.

In this episode you'll learn:

-About the benefits of eating extremely nutrient dense foods like liver, salmon, kale, oysters, blueberries, seaweed, garlic, eggs w/ yolk, sardines, & red cabbage, bok choy, goji berries

-How to cook liver

-Which organ/part of the animal is most nutritious

-Why omega-3's are important

-What makes kale incredibly nutritious

-How to maximize the benefits of garlic

-Why whole eggs are extremely nutrient dense

-About blueberries and their nutrient profile

-What makes seaweed such a good choice

-Which vitamins oysters are a wonderful source of

-Some amazing benefits of eating red cabbage, especially for women

-About the many nutrients packed into bok choy

-Why goji berries are so nutrient dense

48: Why Infertility is Rising & How we Can Boost Chances of Conception with Dr. Katherine Zagone Oct 26, 2020

Maintaining your health is crucial to all aspects of life, including fertility. That’s why if you want a child of your own or know someone who does, it can be helpful to understand some of the health-related components to conception. In this episode, fertility specialist Dr. Katherine Zagone breaks down the key components of fertility and conception, the importance of addressing all aspects of fertility, tips on how to get pregnant naturally and holistically, and so much more.

In this episode you'll learn:

-Why infertility is on the rise in the U.S.

-How environmental toxins affect infertility

-That about 80 new chemicals are created every day

-How environmental toxins can affect egg quality, sperm quality, and more

-That it's more and more common to have children later in life

-About the myth that you can't have kids after 40

-That chronological age is different than your biological age

-About true age

-Why telomere testing can be beneficial

-That you can essentially age faster or slower than time

-About genetics and how to reverse your biological age

-That fertility is a byproduct of overall health

-Dr. Zagone's perspective on freezing eggs

-Why hormonal contraceptives can be taxing on a woman's system

-About some factors that can increase your real age

-How fasting can affect fertility

-About different types of fasting

-Why she uses Keto-mojo test trips to test for ketones and glucose

-About the fasting mimicking diet

-How fasting can affect hypothyroidism

-Why Dr. Zagone typically recommends a full detox for her patients

-How gut health can affect fertility

-That what males do is just as important when getting pregnant

-About the difference between motility and morphology of sperm

-That low testosterone in men is a more common occurrence today

-How EMFs can affect fertility

-How marijuana can affect fertility

-That tap water quality can affect fertility in some people

-That shower filters can be beneficial

-How to approach nutrition and exercise when you're trying to conceive

-Why it's crucial to eat a clean diet that consists of mostly of whole foods

-The importance of eating a wide variety of healthy fats and antioxidants

-How stress affects fertility

-Why it's important to address past traumas and how they can affect cortisol and fertility

-Some things to look for to know if you're ovulating

-How birth control pills work and how they can affect fertility afterwards

-That hormonal birth control has been linked to nutrient deficiencies, thyroid problems, and poor gut health

-About conceiving through IVF and how it works

-About IVI and that it's different from IVF

-That it is possible to choose the gender of the baby when using IVF

-Why it's so important to manage stress levels for overall health and fertility

Connect here:

Holitsicfertilitymethod.com

References from the episode:

Dr. Jolene Brighten’s episode: The Truth About Birth Control

Keto-Mojo test strips to test for ketones and glucose:

Bath water filter

47: 12 Strategic Hacks to Increase Productivity Oct 18, 2020

One simple way to improve your overall stress levels, productivity, and health is to evaluate how you spend your time. After all, what you do with your time is one of the most important factors in productivity and if used wisely, it can contribute to how smoothly other aspects of your life run. That's why Chris is sharing some of our top hacks to help increase productivity and efficiency:

In this episode you'll learn:

-The importance of scheduling large uninterrupted blocks of time to complete tasks

-Why it's a good idea to do creative work in the AM

-That frequent interruptions can make it difficult or even impossible to get back into the work flow

-That light exercise in the morning can help you get into the flow of the work day

-Why batching emails, texts and similar work related tasks into the same time frame is helpful for productivity

-To prioritize things that set other things on your to do list into motion,like setting up time-saving systems

-What the term "eat the frog" means and how it can improve the flow of your day

-Why it's generally not helpful to multitask

-That multitasking can have a negative impact on your mind and reduce productivity by up to 40%

-Why it's a good idea to simplify your schedule and cancel any unnecessary meetings

-How removing certain notifications from apps you deem unnecessary can increase productivity

-About the "power of no" and why it's not efficient to take on too much

-About the concept of opportunity cost

-That daily writing like a 5 minute journal can be helpful

-The importance of quality sleep for productivity

-About Tim Ferris' 8 step process for maximizing efficiency

References:

Some studies have shown multitasking to have a negative impact on your mind and reduce productivity by up to 40% https://www.apa.org/research/action/multitask

46: What’s in Processed Food? Taking on the Major Food Manufacturers w/ Vani Hari Oct 13, 2020

Consuming too many ultra processed foods is one of the biggest offenders when it comes to nutrition. That's why it's so crucial to make sure you're eating mostly whole foods that will support good overall health. In this episode, Vani Hari, a revolutionary food activist, author of multiple books including New York Times bestseller, Feeding You Lies and owner of Truvani, shares what she has learned through her experience with advocating for higher quality ingredients and battling big food corporations like Kraft, Kellogg's, Chipotle, and more. She also breaks down how to avoid being duped by marketing tactics, confused by lengthy food labels, and how to put these methods into action on a regular basis.

In this episode you'll learn:

-How Vani got into the health/nutrition space

-How food norms and quality affected how she felt in her childhood

-About how switching to whole, organic foods can change multiple aspects of health

-How the name "Food Babe" came about

-Why it's so important to read the ingredients on all of the food you eat

-About Vani's first experience with food activism

-About her experience with uncovering what was in Chipotle's products and how she got them to remove all GMO's from their food

-About some better sodas and drink choices

-That Topo Chico water contains a controversial chemical called PFAS

-Some better options when it comes to sweets

-About Vani's line of products, Truvani

-About Kraft's use of artificial food dyes in only their U.S. products

-About the different food standards in Europe compared to the United States

-That the FDA has never had the power to third party test

-The real purpose behind why most food chemicals are created

-That other countries take more precautions when it comes to chemicals and they look at safety data

-That McDonald's french fries in the U.S. contain 11 ingredients, overseas they contain 3 ingredients

-Why Kellogg's is one of Vani's least favorite companies when it comes to their ingredients

-That Kellogg's continues to use artificial food dyes even though they said they'd remove them all by 2018

-About Vani's thoughts on the argument that prices will increase if switched to higher quality ingredients

-Why it's so crucial to take back control of our food

-About Vani's "3 question detox" (1- What are the ingredients you're eating? 2- Are they nutritious? 3- Where do they come from?)

-That The Food Babe Kitchen teaches how to create a real food kitchen and cook healthy food that tastes great

-About Vani's favorite recipes in her book and how her mom influenced them

Connect with Vani:

Instagram: @thefoodbabe https://www.instagram.com/thefoodbabe/?hl=en

Website: Foodbabekitchen.com

Buy her books:

The Food Babe Way

Feeding You Lies

The Food Babe Kitchen

References from the episode:

Conscious Eating by Gabriel Cousens

45: Brain Health & Steps You Can Take to Prevent Dementia with Max Lugavere Oct 05, 2020

The brain is one of the most important organs in your entire body. It plays a major role in how well other organs function, so it's a good idea to support a healthy brain with a healthy lifestyle. In this episode, Max Lugavere, a health and science journalist, expert in all things brain health, and author of New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, shares what he has learned about how food, exercise, lifestyle changes, and more can affect brain health and cognitive decline.

In this episode you'll learn:

-How Max got started in the health/fitness/nutrition space

-How his mother's experience with dementia affected him

-That dementia can affect people at any age

-Why preventive actions are so crucial for dementia

-Why good metabolic health is key to maintaining and boosting brain health

-Only 12% of people in the US have what is considered "good" metabolic health

-That blood pressure plays a key role in brain health

-About the myth that dietary sodium from homemade food largely affects blood pressure

-Why whole foods are a better choice than highly processed foods

-That 71% of the sodium that your average person consumes comes from ultra processed packaged foods, and restaurant foods

-Why he chooses to eat low-carb

-Why Max advocates for a mostly grain free diet for those with blood sugar regulation issues and nutrient deficiencies

-For improved brain health protein and fiber should be prioritized at every meal

-Max's view on the ketogenic diet and improvement to cognitive function

-About glucose hypometabolism

-About time restricted feeding and how it has been shown to affect metabolic health and blood sugar regulation and blood pressure

-Some of Max's favorite foods for brain health

-Benefits of avocados and a certain fat they contain

-Why grass fed beef is a great choice when it comes to healthy protein and fat sources

-The importance of understanding how foods affect behavior

-That Max allows himself 1 "snack" per day to help maintain moderation

-Some oils people should avoid (grape-seed oil, canola oil, corn oil, soybean oil)

-The difference between monounsaturated fats and polyunsaturated fats

-How different oils are extracted

-Some better options when it comes to choosing salad dressings

-Why Max isn't afraid of unsaturated fats

-The brain benefits of exercise, especially aerobic exercise

-Why resistance training is crucial for metabolic health

-That non-exercise physical activity makes up a huge portion of calories that you burn everyday

-That boxing can greatly benefits fitness levels and brain health

-About the benefits if sauna for mental and cognitive function

-The importance of mastering the art of positive self-talk

Connect with Max on Instagram

Max’s books, Genius Life and

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life

Max’s Podcast Genius Life

Other References:

Amanda's episode: How to Meal Prep Like a Boss

Barrel sauna

Infrared sauna

Studies:

-2019 NIH study that found ultra processed foods overconsumed by about 500 cals per day https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain

44: How to Support a Healthy Pregnancy with Sarah Kuhn Sep 27, 2020

There are an endless amount of myths surrounding pregnancy and pre/postpartum health, which can definitely cause some confusion when it comes to supporting a healthy pregnancy from before conception to post-pregnancy . In this episode, Sarah Kuhn, a mom of 3 and pre/post natal exercise specialist and CEO of Juna App, keeps it real by sharing what she has learned about optimizing health specifically for pregnancy, debunking some of the most common myths surrounding what studies have shown is and isn't safe during pregnancy, and sharing extremely helpful advice that will help clear up some of the confusion around nutrition and health throughout pregnancy.

In this episode you'll learn:

About Sarah and her experience during her pregnancies
About some health related changes you can make to prepare for pregnancy
That trying to conceive is very case-by case and looks different for everyone
Data suggests that the Mediterranean diet is beneficial for the trying-to-conceive period (for both men and women)
The importance of physical activity for pregnancy
How working out can affect conception
That period tracking apps can be helpful, especially if you're trying to conceive
About some common misconceptions around exercising during pregnancy
Debunking the myth that pregnant women can't exercise if their heart rate goes above 140bpm
About the new recommendation in regards to exercising during pregnancy (the "talk test")
That saunas and hot yoga are not recommended for pregnant women
The importance of core strength
About some moves like side planks that can be done in moderation to strengthen the core
That diastasis recti is common in the third trimester
That breathing through your diaphragm during pregnancy can have benefits
About Sarah's 2 "no-no's" when it comes to pregnant women exercising
What the recovery recommendation is for postpartum exercise
About Sarah's first pregnancy experience compared to her third pregnancy
About the hormone Relaxin
That there are so many benefits to working out throughout pregnancy, even if you didn't work out before your pregnancy
When it comes to physical activity after delivery, listen to what your doctor says no matter what, because it depends on your specific delivery, circumstances, etc.
Why it's so important to ask your doctor very specific questions, especially after delivery
That Sarah recommends doing kegels as soon as possible after delivery, even if you've had a c-section
Why she recommends seeing a pelvic floor specialist if you can
Debunking the myth that exercise will affect breast feeding/milk production
About some different ways breastfeeding can affect mom's weight
Foods that are beneficial to eat during pregnancy (fatty fish, healthy whole grains, lots of fruits and vegetables, prenatal vitamin)
Debunking some of the biggest nutrition myths about what you can't eat while pregnant
About Emily Oster and her recommendations for nutrition throughout pregnancy
That it's not really necessary to avoid eating runny eggs due to salmonella risk
The importance of avoiding any high mercury fish (shark, tuna in limited amounts, tilefish)
That you can eat raw fish-- when you know how it's being handled/stored, and trust that it's safe
Debunking the myth that you can't have any caffeine at all when you're pregnant
Why it's important to be cautious of herbal teas during pregnancy
About the safety of deli meats
Debunking the myth that you're "eating for two"
Healthier ways to support extra needed calories
Benefits of eating 6 small meals throughout the day
About the importance of setting boundaries for your body

Connect with Sarah on Instagram

Download the Juna Moms App on Apple and Android

43: Optimize Your Hydration with Tracy Duhs Sep 19, 2020

When it comes to overall health, hydration is the name of the game. However there is actually so much more to proper hydration than simply drinking a lot of water. In this episode, we discuss all things water with the "hydration queen" Tracy Duhs, including why it's helpful to supplement water with trace elements, alternatives to trace minerals if you can't buy them yet, about reverse osmosis, signs of dehydration, and so much more.

As always, special shout out to Organifi and their amazing red juice for providing a delicious & nutritious afternoon pick-me-up! It really satisfies that craving for a sweet treat during the day, but only has 2 grams of naturally occurring sugar and no caffeine. Their red juice is packed with a tons of vitamins and minerals including an antioxidant berry blend, metabolism boosting blend, and an endurance blend with beet root powder, cordyceps powder, & reishi mushroom extract. It's definitely our go-to, especially before or after a workout and in the afternoon. Check out our favorite products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:

In this episode you'll learn:

-How Tracy got into the world of water

-About her experience with dehydration during pregnancy

-A few effects of mineral imbalance can

-Why Tracy prefers mountain spring water

-Why it's helpful to supplement water with trace elements

-Alternatives to trace minerals if you can't buy them yet

-Why Tracy suggests not drinking purified water

-That natural spring water is the highest quality water you can drink

-How water affects cell health

-That reverse osmosis can be helpful if you can't afford mountain spring water (when you add trace elements back into it)

-About Brita water filters and their lack of effectiveness with most water supplies

-Why it's helpful to pinpoint the exact type of water supply you get (based on contaminants)

-The main problem with reverse osmosis setups

-Why sitting water is never good

-Why shower filters aren't as effective as you may think

-About the idea that humans are 70% water by mass

-That dehydration becomes more of an issue with age

-Humans are 98.9% water molecules

-Hydration is about so much more than just drinking a lot of water

-That we make our own metabolic water from mitochondria

-About plastic vs. glass when it comes to bottled water and how heat/light can affect it

-That xenoestrogens in water can throw off the endocrine system

-Why most people wake up thirsty

-That it's important to hydrate right away in the day

-About hydrogen tablets and how they can be helpful

-Tips for flushing excess sodium

-About the difference between alkaline water vs alkalizing your system

-Why it's so important to eat your water

-That aloe is great if you want to upgrade your hydration game

-How healthy fats can impact hydration

-Key signs of dehydration - fatigue, excess hunger, bad breath, headaches, dry eyes/mouth, dry lips

-About how the color of your urine may indicate hydration levels

-Why it's important to be intentional about your hydration but also not over-obsess over it

-About the deuterium depleted water from Russia that Tracy drinks

-The importance of hydration, mineralization, nutrition, movement, sunlight, creative playtime, loving connected community, and sleep

Connect with @Tracyduhs on Instagram

Check out her podcast, Hydrate with Tracy Duhs

References:

Aquatru Water: https://www.aquatruwater.com/?src=affiliate&aid=14626&gclid=Cj0KCQjwtZH7BRDzARIsAGjbK2YlbpM-jy2WGiNYJx9P0ux-tH7O7iZkBqOooRbpSC3lb8lRWpZc_6caApWREALw_wcB

Quicksilver Hydrogen Tablets: https://www.quicksilverscientific.com/all-products/h2-elite/

42: The 80/20 Diet: A Balanced Approach to Nutrition Sep 06, 2020

What you eat can be broken down in many ways, however it’s important to not obsess too much over your “diet” and maintain a flexible approach when it comes to your nutrition. That’s why we love the 80/20 guideline vs the restrictive diet approach. In this episode, we break down some of the research behind the 80/20 mindset, why it’s effective, and tips to help you achieve possible success with shifting your mindset from an all-or-nothing restrictive style of eating to a more flexible lifestyle.

Special thanks to Organifi and their slew of delicious and high quality products like the chocolate plant protein powder that we love! What's so great about this specific shake is that it's full of vitamins and minerals, protein, enzymes to help you break down and better utilize nutrients more easily, and it tastes amazing! The rich, chocolaty flavor makes it hard to believe that it only contains 2g sugar and 20g of fiber. Plus, it uses multiple soy-free and gluten-free sources for its protein and isn't full of heavy metals like some other brands! Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:

In this episode you'll learn:

Why we don't love to use the term "diet" in terms of weight loss
About the term "clean eating" and that healthy eating looks different for everyone
Why we encourage you to always take an individualized approach to find what works best for you, your body, and your lifestyle
Some benefits of approaching your diet with the 80/20 mindset
About the concept of "fun foods" and how to identify them
How eating a whole foods diet may even help you hit your fitness goals
Why it's important to get enough protein and fat and to not spike your insulin during the day
Why thirst is so often confused for hunger
What the 80% of 80/20 should typically consist of (fruits, vegetables, lean protein, whole grains, & lots of water)
That taking an approach that's overly restrictive has been shown to be unsustainable
It's almost impossible to be eating 100% "clean" 100% of the time
That the 80/20 guideline a general mindset trick and not an exact calculation
It can be flexible and you can adjust based on what you have going on
You can average it out in terms of the entire week and not just in terms of the day
How your body metabolizes alcohol compared to food
How poor sleep can affect insulin
Things that can throw off your metabolism (poor sleep, alcohol, stress, etc.)
Why it can be beneficial to eat the the bulk of your carbs after your workout
Some examples of how to set up an 80/20 diet
Examples of foods that could fit into the 80% category as well as indulgence foods
That 25% of the population is a hyper responder to dietary cholesterol
Why high quality cheese can be a good choice for some people but not everyone
That making too many foods "off limits" can hinder your adherence to your nutrition plan
Why it can be helpful to include some of your favorites in moderation rather than cutting them out completely
That food shouldn't be viewed in a dichotomy of "good" or "bad"; its more of a spectrum
About flexible control and how it has been shown to affect binge eating and weight loss over time
Some studies that explore how taking a break from calorie deficit can affect weight loss
How cycling calorie deficits can affect muscle loss and fat loss
That being overly restrictive with your eating can lead to an unhealthy mindset
About Orthorexia
Why tracking calorie and macros, especially at the beginning, can be so helpful
That meal prepping can be a wonderful resource

Resources:

Reverse Dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/

41: How to Make Fitness Fun for Your Kids with Anna Forcelledo Aug 31, 2020

The habits that we create in our childhood play such a huge role in the rest of our lives- especially when it comes to physical health. That's why it's so important for kids to learn about proper nutrition, exercise and overall physical education. In this episode we talk with, Anna Forcelledo, a 7th grade PE teacher who is a pro when it comes to creating programs/circuits, motivating children, and teaching PE in a way that makes it enjoyable, fun, and informative.

Special shoutout to Organifi and their new supplement Balance that we are so excited about! What we love about Balance is that it contains prebiotics and probiotics which help support a healthy gut microbiome, has 5 different strains of bacteria and a diverse group of 20 billion cells- it's the real deal. Gut health plays such a huge role in many aspects of health including neurotransmitter connection, immune support, brain health/mood, and so much more. Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check our more details from this episode below:

In this episode you'll learn:

About how Anna's independence as a child led to her love of teaching Physical Education
How Anna makes PE fun for kids
What it's been like to experience PE through virtual learning
That music can have such a positive impact on exercise, for kids especially
Why getting kids involved in the process is great for PE
Some challenges of teaching physical education to kids
Tips for working with kids who don't normally have an active lifestyle
About S.E.L. (Social Emotional Learning) and the impact it has on how kids feel overall
How Anna approaches physical fitness and cases of childhood obesity
Why it's so important to get to know children on a personal level, especially when it comes to their physical health
About when it's appropriate to introduce weights with kids
Why it's crucial for kids to learn proper form and nutrition as well as exercise
About body weight exercises and when it's better to introduce some weights (with proper form)
Some of the main elements to include when building a PE program
How Anna help kids set up personalized fitness goals
How setting personalized goals and plans can be helpful
About why personal accountability and reflecting on progress/goals is important
How Anna has adjusted her teaching style among Covid-19
Why Anna starts her classes with a "Mindful Minute"
What she finds most rewarding about being a PE teacher
About the Pacer test given to evaluate aerobic capacity
Why having a good mindset is crucial for growth

40: Unlock Your Full Learning Potential with Jim Kwik Aug 23, 2020

Learning is one of those things we’ve done our whole lives, right? Well Jim Kwik, a widely recognized world expert in memory improvement, brain optimization, and accelerated learning, has broken down how to learn efficiently through investigating the learning process in conjunction with how the human brain works. In this episode, Jim shares his personal experience with learning, why knowing how to learn is just as important as knowing what to learn, game-changing tips to help retain the information you learn & grasp new pieces of information without having to repeatedly learn it, and so much more!

In this episode you'll learn:

About Jim's origin story and struggles with learning in his childhood due to a brain injury
Why HOW you are smart matters more than how smart you are
That everyone has different learning styles
About neuroplasticity
Why it's so important to continue creating new brain connections
That Einstein's brain was actually smaller than the average man's, but he had more connections and nueroplasticity
About ways to strengthen brain connections
About Jim's experience learning how to learn
Why he thinks remembering is one of the most important neglected skills not taught today
Why Jim believes "leaders are readers"
The importance of asking questions
How Jim's life changed when he finally learned how to learn rather than just what to learn
Why learning is a superpower
About the "4 supervillians of learning" or 4 horseman that can hold you back
How technology affects learning
About the 4 D's (1-digital deluge, 2-digital distraction 3-digital dementia 4-digital deduction)
How information anxiety affects productivity, peace of mind, and so much more
That dependence on technology has affected memory in most people
How your brain remember things
Some tips for studying in intervals including the pomodoro technique
The importance of brain breaks
How to optimize brain breaks (move, hydrate, breathing)
That hydration affects thinking speed and reaction time
About speed reading why reading faster actually helps you retain information
Why self vocalization is an obstacle to effective reading
About why using your finger/highlighting the words on paper helps with reading speed
Why it helps to not touch your phone for the first hour or so of the day
About the body/brain connection
How to solve problems using use "The Six Thinking Hats" by Dr.Edward de Bono
That the human brain does not learn by consumption, but rather creation
About trained memory vs untrained memory
Why it's important to keep a "to-learn" list
That teaching others can be an effective way to learn

References:

Connect with Jim here: JimKwik.com | kwikbrain.com | Instagram

Where to buy Primary Limitless - limitlessbook.com

"Start with Why" by Simon Sinek

39: Metabolism: Balancing the Focus Between Calories & Hormones with Dr. Jade Teta Aug 07, 2020

There is much debate over the "best way" to optimize a person's metabolic health. The truth is that your metabolism requires a more complicated approach than one "this or that" answer. That's why we asked Dr. Jade Teta, a naturopathic physician and metabolic expert, to break down the science for us and share what he has learned. In this episode, Dr. Teta explains his fantastic analogy for how the metabolism operates, why everyone's metabolism is unique, how to optimize it, and so much more.

In this episode you'll learn:

-About the quality vs quantity debate when it comes to nutrition

-That there is no hormonal formula for fat loss

-About why Dr. Teta compares the metabolism to a thermostat

-What the metabolism is and how it functions

-What Dr. Teta thinks the biggest hurdles are when it comes to losing weight in regards to metabolism

-That each metabolism is unique and what works for one person won't necessarily work for another

-Why it's key to understand how your metabolism works

-About what Dr. Teta calls structured flexibility

-The metabolism talks to us through biofeedback like hunger, energy, mood, etc

-What he tells his clients to listen for in terms of biofeedback (SHMEC/HEC- Sleep, Hunger, Energy, Mood, Cravings)

-Why stress is so important and how the body responds to it

-About why intermittent fasting doesn't work for everyone

-That the hourglass shape/V shape is determined by hormonal balance

-That estrogen amplifies alpha receptors in certain areas of the body

-About the role that body shape plays in metabolism

-Why measuring shape change and how it can be helpful

-That intuitive eating and counting/tracking work together to create a flexible metabolism

-About the body's starvation response and how it plays a role in metabolism

-That basal metabolic rates can quickly change and how it can affect SHMEC

-How calorie gaps play a role in metabolic health

-About some studies that examined metabolic health in post-menopausal women

-That walking is one of the only activities that simultaneously lowers your cortisol and sensitivities your body to insulin

-What EPOC is and the role it plays (Excess Post-Exercise Oxygen Consumption)

-That walking naturally suppresses cravings

-About how saunas affect cortisol levels

-The difference between a fast metabolism and a flexible metabolism

-Ways to create a flexible metabolism

-About persistent organic pollutants (POPS) and how they're excreted from our bodies

-Why it's crucial to differentiate hunger vs cravings

-Why chicken and broccoli is a popular combo

-About the neuro-lingual response and how it affects hunger

-One reason why the ketogenic works for some people and not others

-Things that can help with muscle loss

-About the link between calories and hormones

-The importance of quality sleep and having purpose

References:

Connect with @jadeteta on Instagram | Next Level Human podcast | https://www.jadeteta.com/

38: How I Overcame My Eating Disorder Jul 27, 2020

Having a healthy relationship with food is crucial to your health journey whether you’re eating too much or you’re eating too little. In this episode, I (Amanda) share about my past experience with an eating disorder that I had going into high school, how it affected my life, and how I overcame it. We also talk about some common dangerous effects of disordered eating and tips to help with recovery/supporting your body with the right nutrients.

In this episode you’ll learn:

About my struggles with food going into high school
What body dysmorphia is
That there is a lack of education around healthy ways to lose weight
Why over-exercising and intense diet restriction can become addicting with eating disorders
That is can be helpful to have supportive family members/loved ones involved in recovery
That eating disorders can greatly affect sports performance
It can be helpful to look for positive reinforcements when recovering
How important and beneficial it can be to get professional help
That under-eating can affect menstruation
How much of the American population is affected by eating disorders
About the stigma around males that have eating disorders
That comparing yourself to other people can be damaging in multiple ways
About some of the health issues that arise from eating too little calories (low energy levels, imbalance in reproductive hormones, thyroid hormones, sleep issues, etc.)
About the link between nutrient deficiencies and eating disorders
That eating too little can cause muscle loss and lead to injuries
Why reverse dieting can be helpful for some people
That going too low-calorie during the day can lead to increased binge eating at night
About some common things that trigger disordered eating habits/emotional eating
Healthier ways to cope with stress and emotions
Why it’s so important to reach out for help if you need it

References:

Reverse dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/

Organifi: Used our code MASTERS https://www.organifishop.com/pages/masteryourhealth

37: What’s in Our Water Supplies? Jul 20, 2020

So much of us is composed of water, so it’s really important to pay attention to where you’re getting your water from and how you’re filtering it. In this episode, we break down the facts about what’s in our water supply, how it can affect the human body, and why we encourage you to filter your water when possible.

In this episode you’ll learn:

Why it’s so important to pay attention to where your water comes from
Some common toxins that have been added to our water over the years
About fluoride and chlorine and why they’re added to tap water
Some of the adverse effects of drinking tap water
About the EWG (Environmental Working Group) and how they approach water safety
How toxins in our water are evaluated for adverse effects
That every human responds differently to different environments
The average person number of toxic chemicals in his/her blood and urine
About multiple contaminants commonly found in tap water
That there are 316 contaminants in the public water supply, 202 of which are unregulated
About contaminants found in tap water that exceed the EWG health guidelines
Some ways that the body naturally excretes toxins
That the scientific community still debates what amount of these toxins are safe for to be in our water
Why Chris and I chose to err on the side of caution and avoid unfiltered tap water
About anthropogenic contaminants and the variety of different risks they pose
Where some of the EDCs in water come from
That EDCs in the water can cause adverse reproductive effects in animals and humans
About the disinfecting products in our water
About how chlorine affects the water
That chlorine can lead to an increase in DBPs and affect the microbiome in your gut
About natural and synthetic estrogens found in our water
The 3 types of estrogen that are found in pregnant women’s urine and leak into the water supply
That BPA is an endocrine disruptor and is in our water supply and other commonly used products
About ways to avoid BPA
Why we encourage you to filter your water source
About phthalates and some reasons they’re found in the water in such high amounts
That heat affects the amount of toxins that are leached into plastic products
How urinary concentrates affect the water supply
About some toxins that have been used as pesticides throughout the years
That many synthetic organic pesticides are found in the water supply
That water quality and restrictions are much different in Europe than the U.S.
Common sources of pesticides and how they’re leached into our water
That coffee is one of the most heavily sprayed crops in the world
About Fluorinated substances and PFAs
That the EWG has a database in it’s website where you can search what’s in the water supply for your zip code
How Brita water filters compare to carbon-based water filters like BIRKE
About reverse-osmosis water filters and why you need to add minerals to the water
Some more affordable/effective water filters like the Zero Water filter on Amazon
That eating a nutrient dense diet can help your body better filter out toxins
That you can only sweat out certain toxins but it’s still helpful

References:

EWG water database https://www.ewg.org/tapwater/

Berkey carbon-based water filter https://www.amazon.com/Berkey-Gravity-Fed-Filter-Purification-Elements/dp/B00CYW3EVO

Zero Water Filter https://www.amazon.com/ZeroWater-Pitcher-Quality-BPA-Free-Certified/dp/B0073PZ6O0/ref=pd_bxgy_img_2/131-0827737-3858264?_encoding=UTF8&pd_rd_i=B0073PZ6O0&pd_rd_r=6a876114-a766-4538-ba6d-f959be786ae4&pd_rd_w=zOr4Q&pd_rd_wg=I6aQ7&pf_rd_p=ce6c479b-ef53-49a6-845b-bbbf35c28dd3&pf_rd_r=VZH22QKZJH5112BAPK7G&psc=1&refRID=VZH22QKZJH5112BAPK7G

Studies:

-Increased risk of bladder, kidney, and rectal cancers:

https://pubmed.ncbi.nlm.nih.gov/3377557/

https://pubmed.ncbi.nlm.nih.gov/8213753/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1694065/

-Reproductive problems like birth defects and low birth weight: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739910/pdf/v057p00073.pdf

-Chlorine and chloramine vapors are associated with greater risk of asthma, and may damage the mucosal lining of the respiratory tract: https://oem.bmj.com/content/oemed/60/6/385.full.pdf

-Chlorine has been shown to significantly alter the microbiome by altering bacteria diversity in mice. Unfortunately there hasn’t been many studies in humans to prove this crossover, but usually these rodent studies pave the way for human studies:

https://rucore.libraries.rutgers.edu/rutgers-lib/60903/#:~:text=Chlorination%20significantly%20altered%20the%20microbiome,important%20implications%20for%20human%20health.

Estrogen can disrupt the endocrine system, impair reproductive function, and trigger adverse health effects: https://journals.sagepub.com/doi/10.1080/109158198226675

-Multiple studies have demonstrated a shorter AGD in males exposed to environmental anti-androgens: https://www.sciencedirect.com/topics/veterinary-science-and-veterinary-medicine/anogenital-distance

-Pesticides have been detected in drinking water sources, and some of these compounds are known reproductive toxicants. For example, exposure to some pesticides is associated with low sperm count and adverse pregnancy outcomes in non-human animals and humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139484/

-This study showed a link between prenatal fluoride exposure and a reduction in IQ: https://ehp.niehs.nih.gov/doi/full/10.1289/EHP655

Additional Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139484/

https://www.ewg.org/research/minority-cord-blood-report/bpa-and-other-cord-blood-pollutants

36: How to Optimize Recovery Part 2: Post-Surgery/Injury Jul 07, 2020

Recovering after an injury or surgical operation takes time and patience. However there are some simple things that you can do afterwards to help speed up the recovery process and make it as seamless as possible! In this episode we share some of our top tips for optimizing recovery when it comes to injury or post-surgery.

Special shoutout to our newest podcast sponsor, Organifi! We are loving their dairy free plant-based protein powder that provides digestive enzymes, MCTs, and tons of vitamins and minerals and is packed with organic, whole food ingredients like pea protein, quinoa, pumpkin seed, coconut, monk fruit, + more. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:

In this episode you'll learn:

Where you can find 101 healthy snack ideas 101healthysnacks.com
Why we recommend high protein diets
About how Chris and I (Amanda) met
About Chris' experience with a partially torn ACL and his recent hernia surgery
How food can affect the recovery process after injury
Why limiting sugary, sweetened beverages and ultra processed foods can help with the recovery process
That eating plenty of protein can help with recovery
Why vitamin C can be extremely helpful with the recovery process
That Omega-3 rich foods can be beneficial
About why it's important to balance your omega-3 and omega-6 ratio
About some foods that are a good source of omega-3
That zinc-rich foods or supplements may help speed up the healing process
Why copper should be taken in conjunction with zinc
Magnesium rich foods for all kinds of things
Why Vitamin D should be taken with calcium
Why calcium rich foods can be beneficial
About fermented dairy and why it's easier to digest for some people
About vitamin D rich foods
How fiber rich foods can play a role in the recovery process
About why fiber-rich foods are so important if you're on antibiotics
That collagen helps to promote healing
About curcumin supplements that may help with inflammation/pain
Why CBD oil may be beneficial and which kind to look for
That amino acids play a key role in wound healing
About some amino acids that play a key role in wound healing
That beta hydroxy may help promote lean muscle mass
That sleep is crucial for recovery
That light walking after the first few days of surgery can help with the recovery process, if your doctor recommends it
Add in some stretching to help facilitate proper mobility and function
Why it's so helpful to have a family/support system throughout the recovery process
That saunas can help prevent muscle atrophy and multiple other benefits
About the sauna that Amanda and Chris use at home

References:

The Truth About CBD and Cannabis w/ Dr. Jess Peatross

Studies:

https://www.jpain.org/article/S1526-5900(06)01023-6/abstract

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

https://pubmed.ncbi.nlm.nih.gov/26899740/

35: How to Optimize Recovery Part 1: Workout & Training Jun 29, 2020

If you absolutely crush your workouts but don’t do anything after for muscle recovery, you’re doing yourself a great disservice. Skipping muscle recovery can lead to injury, decreased performance, poor sleep, etc. In this episode, we discuss the many benefits of post-workout muscle recovery, how to speed it up, different methods, and so much more so that you can make the most out of your exercise.

Special shoutout to our newest podcast sponsor, Organifi! We are loving their green juice that is packed with real, organic, whole food ingredients like moringa, chlorella, mint, spirulina, lemon, ashwagandha, turmeric and beets. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:

In this episode you'll learn:

About our new sponsor Organifi
Why the ingredients in your juice matter
15% off with code: MASTERS
What happens to your body when you workout
Why skipping on recovery can lead to injury, decreased performance, poor sleep, decreased immune strength, and more
Why it's so important to honor what stage you're at
About the main pillars of recovery
How sleep can affect workout performance and recovery
Why going to bed and waking up at same time matters
How often an intense workout is needed and when to slow it down
About why intense workouts multiple days in a row may not be the best idea
Why cool-downs after training are crucial to recovery
About DOMS (delayed onset muscle soreness) and a longer perceived time of recovery
Drinking coffee in moderation may help with muscle soreness
That incorporating massages may help reduce muscle soreness and help with DOMS
About the difference between perceived recovery and actual recovery
How stress and cortisol affect recovery
About foam rolling for muscle recovery
That massages may not actually affect your muscle recovery the way you think
About LISS (low intensity steady state cardio)
Why walking can be a great tool
That Epsom salt baths can be helpful for soreness
That magnesium can be extremely beneficial for most people
About the different types of magnesium and when they may be best taken
About tart cherry concentrate and how it may help with inflammation and recovery of isometric muscle strength after intense workout
How adding probiotics into your diet can help
About the role your immune system plays in recovery
The importance of getting adequate protein post-workout
About cold therapy for muscle recovery
That some inflammation is good
Why you may want to be careful with using too many anti-inflammatories
About what deloading and periodizing your programs means and how to do it
Why your training routine matters depending on your goals
Ways to test to see if your nervous system is too taxed
How to safely and effectively deload
Why it's good to be careful with cryotherapy

Studies:

https://www.sciencedaily.com/releases/2018/02/180226122548.htm#:~:text=American%20Osteopathic%20Association.,is%20magnesium%20deficient.%22%20ScienceDaily.

Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Nutrients. 2014;6(2):829-843.

Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011;43(8):1544-1551

https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP272881

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/#tjp12176-bib-0003

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/

https://www.sciencedirect.com/science/article/pii/S2468781219302036

34: How to Build a Better Brain Jun 17, 2020

When it comes to the human body, one of the most crucial organs that sets us apart from other species is the brain. In this episode we dive into all things brain health, including what makes it unique, ways to optimize it, how it can affect other aspects of your health, and so much more.

In this episode you'll learn:

-How much the average brain weighs

-How much of your brain your actually use

-That the brain is one of the fattiest organs in the body

-Why cholesterol is key to learning and memory

-How to build a strong foundation for brain health

-About some methods of mental stimulation for improved cognitive function

-Why reading educational books can be beneficial for brain health

-How exercise affects the brain

-That exercise can affect brain function

-About the connections between brain cells and how they form

-Some benefits of exercise in your physiological body

-At what age the brain begins to atrophy

-Why it’s important to eat a wide variety of whole foods

-About the Mediterranean style diet

-How diet can drastically affect cognitive function

-Why the brain needs a variety of proteins, micro-nutrients, and healthy fats

-What percent of the body's calories are used by the brain

-Why healthy fats are thought of as "brain fuel"

-About certain nutrients the brain requires

-How omega-3 fatty acids and antioxidants affect the brain

-About some foods that are good for brain health

-Why magnesium is crucial for brain health

-How blood pressure can affect the brain

-Why it's important to reduce stress

-About some breathing techniques that can help

-Why high blood sugar can affect brain health

-How tobacco affects the brain

-That over-consumption of alcohol can be detrimental to brain health

-How alcohol can affect sleep quality

-How the state of your mental health affects brain function

-Why it’s beneficial to build strong social ties

-About Blue Zones

-How saunas and hyperthermic conditioning affect the brain

33: The Truth About Birth Control with Dr. Jolene Brighten Jun 02, 2020

Birth control is a very important women’s health issue that is not often talked about or explained in detail. Whether you’re on the pill or not, it’s important to know how different forms of birth control work in order to make the most-informed decisions for yourself. In this episode, we discuss all things birth control with Dr. Jolene Brighten, who brings a unique perspective on the pros and cons of hormonal birth control, how to find what works best for you, and so much more.

Dr. Jolene Brighten is a prominent leader in women’s medicine and the emerging science of Post-Birth Control Syndrome — studying the effects of hormonal birth control on female health. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. Dr. Brighten is also part of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, and ABC News.

In this episode you'll learn:

-The pros and cons to birth control and why each person needs to make that decision for themselves

-Some major benefits that have come from birth control

-About Dr. Brighten's journey with learning about birth control

-Why there is no “one size fits all” birth control method

-What are some indications that you may not be a good candidate for birth control

-About the different types of birth control

-That doctors can gaslight patients (even accidentally) and how you can handle it

-Why it's important to write down your specific period-related data regularly

-About the link between birth control and autoimmune diseases such as Chrohn's disease

-About the mental health component of birth control

-Questions you can ask yourself before going on an oral contraceptive

-How hormone contraceptives can affect mood.

-That there are many formulations of birth control to try if one type doesn't work for you

-Why it's so important to be educated about the different types of birth control

-What actually happens in your body when you take a birth control

-What progesterone can help with and how your body makes it

-About the difference between natural hormones that your body produces and synthetic hormones

-About 3 types of estrogen in females

-How birth control affects ovulation

-About the history of birth control in America and why it was developed

-About “Pregnenolone steal” and what really happens with the hormone pregnenolone

-Things to look for when choosing your doctor

-Why you can't have fixed beliefs in science

-About how having "Good guy vs Bad guy" mentalities can cause problems

-How synthetic hormones can affect your gut, heart, brain, hair, skin, and more

-About all types of birth control (including F.A.M., IUDs, gels, and more)

-About the Natural Cylcles birth control app

-Why being on birth control long-term has risks

-About Amenorrhea

-About mail-order birth control

Resources:

Connect with Dr. Brighten:

Dr. Brighten.com | PBCS Free Ebook | Instagram | Youtube | TikTok

32: Calories & Macros 101 May 25, 2020

There are three basic components to every diet: carbs, protein, and fat. These macro nutrients that make up our food can be tracked and consumed strategically in order to optimize performance and hit goals (although it’s not necessary for success). Additionally, short-term tracking of calories and macros can help lead to a to a more balanced diet and better body composition change. In this episode we dive into why tracking calories and macros can be helpful for some, how to calculate the correct amounts for you, when to adjust, and more.

In this episode you'll learn:

Why tracking macros can be helpful
About IIFYM (if it fits your macros) and how it works
That tracking macros can help you find where you're at
Why protein is such an important macro nutrient
How protein intake affects muscle
What carbohydrates are and how they’re stored
When is the optimal time of day to eat your carbs
About carb cycling
A few different option for macro ratios
What net carbs are (usually for keto)
About fats and why your body needs them
What some side effects are of not getting enough fat
About the ideal range of dietary fat for most people
How to calculate your macros
About online calculators
About TDEE (total daily energy expenditure)
General equations for calculation macros
A few accurate ways to measure body fat percentage
About the Mifflin-St Jeor equation and the Katch-McArdle equation
Why it's important to not over-exercise
That it can be helpful to take a weekly average for weight
How to work out your macros starting with calorie intake
What lean body mass is and how to calculate it
Some myths about eating a high protein diet
How to find the right amount of carbs for you
Low carb vs keto
Why cookie cutter diet models aren't effective
About portion control and how tracking can help with it

Studies:

In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. https://pubmed.ncbi.nlm.nih.gov/16002798/

Studies show that protein is by far the most filling. It helps you feel more full — with less food https://pubmed.ncbi.nlm.nih.gov/15466943/
“Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance” https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml
“A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes”https://journals.humankinetics.com/view/journals/ijsnem/24/2/article-p127.xml
A high protein diet can worsen kidney function for people that already have kidney disease, but it does not affect kidney function in healthy adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236074/

A meta-analysis actually concluded that high-protein is actually favorable and not detrimental to bone health. https://academic.oup.com/ajcn/article/105/6/1528/4633993

31: Reverse Dieting: Is It Right for You? May 18, 2020

If you have stubborn body fat that won't budge, have recently lost a lot of weight and hit a plateau, or are in the bodybuilding community, reverse dieting may be an effective means to help you accomplish your goals. In this blitz episode we discuss all things reverse dieting including what exactly it is and why it can work for certain people. We also break down multiple health benefits of effective reverse dieting, including restored metabolic health and increased energy levels/metabolism.

In this episode you'll learn:

What reverse dieting is and how it works
3 types of people reverse dieting can be effective for
About metabolic adaptation
How reverse dieting can help with finding maintenance levels
About the effects of dieting on the body
What non-exercise activity thermogenesis (NEAT) is
About the leptin hormone and how it affects your appetite
Why restrictive eating can potentially lead to binge eating
Alternative ways to track progress other than the scale
How to increase calories for reverse dieting
That your baseline caloric level will change
Why everyone's experience with reverse dieting is different
Where your calorie additions should ideally be coming from
Why tracking is so important for reverse dieting
About some benefits of reverse dieting

Studies:

This is from a study in 2014: “Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain…”
“Metabolic adaptation to weight loss: implications for the athlete” 2014 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/

Additional studies:

30: 16 Science-Backed Tips for Sustainable Fat Loss May 11, 2020

When it comes to working towards long-term fat loss, it can be frustrating if you don’t have the tools and knowledge to set yourself up for success. In this episode, we dive into all things fat loss including common obstacles that can inhibit it, and healthy ways to achieve and optimize fat loss goals. We also cover what the difference is between weight loss vs fat loss, how stress plays a role, and so much more that will help give you an edge when it comes to losing fat safely and feeling your best.

In this episode you’ll learn:

Healthy ways to measure your success when it comes to fat loss
About why eating in a moderate calorie deficit is crucial for fat loss
Why you don’t want to eat too low calorie
That basal metabolic rate and total daily energy expenditure are important if you’re tracking macros and calories
What basal metabolic rate means
Why tracking calories and macros is helpful for long-term weight loss
Start tracking everything that makes you feel good, bad, etc.
About portion control and its role in fat loss
Why eating less refined foods and more whole foods is critical to healthy weight loss
About the 80/20 rule and how it can be helpful
Why eating fat doesn’t make you fat
Why a “sad” salad is not nearly as effective as a more filling salad
Some healthy fats to incorporate into your routine
That it’s critical to eat plenty of protein, produce, and fiber throughout the day
Why it’s better to eat fruit after your workout and veggies at all times of the day
Why a nutrition plan is so much more effective than a short-term, restrictive diet plan
About obesogenic environments and why they can make it more difficult to maintain a healthy weight
Tips for how to overcome an obesogenic environment
About compensatory physiological adaptations and how they affect your hunger levels
Why it’s critical to properly adjust your calorie levels as you lose weight
The difference between tracking body composition and tracking weight
That chewing your food is crucial for breaking down your food and healthy digestion
What nutrient timing is and how it can help optimize weight loss
That stress can play a huge role in multiple aspects of your health
Tips for maintaining healthy insulin levels
That maintaining hormone levels is imperative to healthy fat loss
What xenoestrogens are and how they can affect hormone levels and weight
Ways to avoid leptin sensitivity
About hunger hormones like ghrelin and neuropeptide Y and ways to optimize them
Why sugary drinks like fruit juices are not helpful for weight loss
About intermittent fasting to help with fat loss
Ways to address and optimize gut health
That the supplement glutamine can be helpful
Why choosing smaller plates and silverware can be helpful with portion control
That sprinting is extremely effective for fat loss
References:

If you need help with calculating macros/calories, contact Chris here: Chris Rocchio on Instagram | masteryourhealth.net

Master Your Health Episode:

Things Preventing You From Reaching Your Goals (Stress)

Gut health pt 1

Gut Health pt 2 w Mary Pardee

How to Set the Stage for Better Sleep

Products:

Oura sleep tracking ring

Sources:

“Diets w/ a lot of ultra-processed-foods caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet.” https://osf.io/preprints/nutrixiv/w3zh2

Feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultra processed foods w with a higher risk of all-cause mortality. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2723626

“Dieting: proxy or cause of future weight gain?” 2015 https://www.ncbi.nlm.nih.gov/pubmed/25614200

“Dieting and restrained eating as prospective predictors of weight gain” 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/

“Physiological adaptations to weight loss and factors favouring weight regain” 2015 https://www.nature.com/articles/ijo201559

“Weight loss, weight maintenance, and adaptive thermogenesis” 2013 https://academic.oup.com/ajcn/article/97/5/990/4577235

“Effect of physical activity on weight loss, energy expenditure, and energy intake during diet induced weight loss.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/23804562

“Eating slowly led to decreases in energy intake within meals in healthy women.” https://www.ncbi.nlm.nih.gov/pubmed/18589027

“Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1.” 21010 https://www.ncbi.nlm.nih.gov/pubmed/19875483

“Increased chewing reduces energy intake, but not postprandial glucose and insulin, in healthy weight and overweight young adults.” 2019 https://www.ncbi.nlm.nih.gov/pubmed/29767425

“Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” 2013 https://academic.oup.com/ajcn/article/97/4/728/4577025

“The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24299050

“Pre- versus post-exercise protein intake has similar effects on muscular adaptations” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

“International society of sports nutrition position stand: nutrient timing” 2017 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4

One study found leptin levels in obese patients were 4x higher than those at normal weight https://www.ncbi.nlm.nih.gov/pubmed/8532024/

Glutamine has been shown to be a promising therapeutic approach to stimulating insulin secretion in obesity and type 2 diabetes patients. https://www.ncbi.nlm.nih.gov/pubmed/19056578

Glutamine can reduce Firmicutes by balancing out the ratio between them and another class of bacteria, Bacteroidetes, which in turn can also decrease the amount of ghrelin and leptin-mimicking secretions that come from this class of bacteria. https://www.ncbi.nlm.nih.gov/pubmed/2593349

29: Artificial Sweeteners -- Are They Safe? May 04, 2020

You’re probably familiar with the bright, multi-colored packets of sweetener placed on the table at restaurants, but do you actually know what they are? Oftentimes these packets are filled with artificial sweeteners that can have a wide range of pros and cons, depending on which you choose. In this episode, we take a deep dive into the research behind 8 non nutritive artificial sweeteners that the FDA has deemed, “generally recognized as safe” and analyze both sides of the argument so that you can make the best decisions for you, in addition to sharing tips on for sugar cravings and ways to sweeten your food more naturally.

In this episode you’ll learn:

-About different names for artificial sweeteners like NNS (non-nutritive sweeteners) and NAS (non caloric artificial sweeteners or non caloric high intensity sweeteners)

-About neotame

-That artificial sweeteners have a more intense sweetness than table sugar

-Which 8 non-nutritive sweeteners the FDA lists as generally safe for humans

-How the FDA determines an artificial sweetener as safe

-How randomized control trials and observational studies are executed

-About some different types of scientific trials and why certain ones are more reliable than others

-That artificial sweeteners have been shown in some studies to help with weight loss

-Why it’s so important to know who is funding a study and what their interests may be

-Why artificial sweeteners may be throwing off the balance of your body and metabolic processes

-About some negative effects of artificial sweeteners shown in rat studies

-How the brain how been shown to react to artificial sweeteners compared to sugar

-About how some artificial sweeteners may affect obesity and diabetes

-How artificial sweeteners play a role in cravings

-What metabolic disease is

-About Saccharin aka Sweet N Low and Aspartame and studies that have explored their possible link to cancer risk

-How artificial sweeteners have been shown to affect gut health in mice and humans

-That aspartame may affect cognitive function

-About the artificial sweetener acesulfame K and what some mice studies have shown

-Some studies on Sucralose aka Splenda and what they’ve found

-Why you may not want to bake with Sucralose aka Splenda or use it in high heat cooking

-About Saccharin aka Sweet N Low

-That neotame is a variation of aspartame

-Which artificial sweeteners are best if using in for high heat

-About the sneaky reason neotame often isn’t required to be labeled in products

-About steviol glycosides aka stevia

-Why stevia extract drops and powder are safer than the whole leaf itself

-About the sweetener Luo Han Guo aka monk fruit extract and how it’s made

-That Monk Fruit gets its sweet flavor from antioxidants called mogrosides

-About sugar alcohols such as xylitol, sorbitol, and erythritol and their possible benefits

-That sugar alcohols may actually have a prebiotic effect

-About some of Amanda and Chris’ favorite ways to sweeten food and drinks like maple syrup, honey, dates, and more

-Some benefits of using honey in moderation

-Tips for reducing sugar cravings

-That Glutamine may help with sugar cravings

-About personalized nutrition

-Why it’s so important to listen to your own body and adapt your diet accordingly

References:

Detox Episode: Understanding Detoxification & Natural Ways to Support the process with Tyler Jean

https://masteryourhealth.net/episode-15-understand-detoxification-natural-ways-to-support-the-process-with-tyler-jean/

Studies:

“Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” https://www.ncbi.nlm.nih.gov/pubmed/22301929

“Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects.” 2002 https://www.ncbi.nlm.nih.gov/pubmed/12324283

Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929

“Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies.” https://www.ncbi.nlm.nih.gov/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+meta-analysis+of+randomized+controlled+trials+and+prospective+cohort+studies.

“Does low-energy sweetener consumption affect energy intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf

“The effects of water and non‐nutritive sweetened beverages on weight loss during a 12‐week weight loss treatment program” 2014 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20737

“A review of the effectiveness of aspartame in helping with weight control” 2006 https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2006.00564.x

“Sweetness and food preference.” 2012 https://www.ncbi.nlm.nih.gov/pubmed/22573785

Less secretion of hormones that regulate satiation and glucose balance

https://www.ncbi.nlm.nih.gov/pubmed/22561130

https://www.ncbi.nlm.nih.gov/pubmed/20060008

https://www.ncbi.nlm.nih.gov/pubmed/15111986/

Two studies used MRI scans to measure the brain’s reaction to different solutions:

https://www.ncbi.nlm.nih.gov/pubmed/22583859

https://www.ncbi.nlm.nih.gov/pubmed/22178008

“Artificial sweeteners as a sugar substitute: Are they really safe?” 2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/

“Non-nutritive sweeteners: evidence for benefit vs. risk.” 2014 https://www.ncbi.nlm.nih.gov/pubmed/24345988

“Artificially sweetened beverages--do they influence cardiometabolic risk?” 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652

“Non-nutritive sweeteners: review and update.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/23845273

“Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.” 2103 https://www.ncbi.nlm.nih.gov/pubmed/2385026

“Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans.” https://www.ncbi.nlm.nih.gov/pubmed/27129676

“Nonnutritive Sweeteners in Weight Management and Chronic Disease: A Review.” https://www.ncbi.nlm.nih.gov/pubmed/29570245

“Effect of the artificial sweetener, sucralose, on gastric emptying and incretin hormone release in healthy subjects.” https://www.ncbi.nlm.nih.gov/pubmed/19221011

“Effect of the artificial sweetener, sucralose, on small intestinal glucose absorption in healthy human subjects.” https://www.ncbi.nlm.nih.gov/pubmed/20420761

“Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects.” https://www.ncbi.nlm.nih.gov/pubmed/21245879

“Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.” 2013 https://www.ncbi.nlm.nih.gov/pubmed/23850261

“Artificially sweetened beverages--do they influence cardiometabolic risk? 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652

“Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.” 2103 https://www.ncbi.nlm.nih.gov/pubmed/23891579

“Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929

“First Experimental Demonstration of the Multipotential Carcinogenic Effects of Aspartame Administered in the Feed to Sprague-Dawley Rats” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1392232/

“NTP report on the toxicology studies of aspartame in genetically modified and N2-deficient mice and carcinogenicity studies of aspartame in genetically modified mice (feed studies).” https://www.ncbi.nlm.nih.gov/pubmed/18685711

“Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.” https://www.ncbi.nlm.nih.gov/pubmed/16985027

“Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.” https://www.ncbi.nlm.nih.gov/pubmed/23891579

Aspartame and Risk of Cancer: A Meta-analytic Review 2013 https://www.researchgate.net/publication/263431436_Aspartame_and_Risk_of_Cancer_A_Meta-analytic_Review

“EFSA’s toxicological assessment of aspartame: was it even-handedly trying to identify possible unreliable positives and unreliable negatives?” https://archpublichealth.biomedcentral.com/articles/10.1186/s13690-019-0355-z

“Artificial Sweeteners and Cancer” https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet

Nature - “Artificial sweeteners induce glucose intolerance by altering the gut microbiota.” https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=2ahUKEwiTy7vMsITpAhWgHTQIHaF7BGAQFjABegQIBRAB&url=https%3A%2F%2Fgenie.weizmann.ac.il%2Fpubs%2F2014_nature.pdf&usg=AOvVaw3BmRT9_sSZe59U1zmUtYFt

“Neurobehavioral Effects of Aspartame Consumption” 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617129/

“Neurophysiological symptoms and aspartame: What is the connection?” 2018 https://www.ncbi.nlm.nih.gov/pubmed/28198207

“The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/

There are several studies in rodents showing altered gut bacteria: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522834/pdf/fphys-08-00487.pdf

https://www.ncbi.nlm.nih.gov/pubmed/28587159

When heated, Splenda was found to degrade and release harmful chloropropanols at high temperatures: https://www.ncbi.nlm.nih.gov/pubmed/24219506

http://www.scielo.br/pdf/eq/v34n4/a02v34n4.pdf

2013 Study - Steviol Glycoside, as well as stevioside and rebaudioside A (similar sweeteners) are not genotoxic. https://www.sciencedirect.com/science/article/pii/S0278691512007533?via%3Dihub

According to a 2009 study, monk fruit gets its sweetness from antioxidants. The study found monk fruit extract has the potential to be a low-glycemic natural sweetener. https://pubmed.ncbi.nlm.nih.gov/21351724/

A 2013 study concluded that mogrosides may help reduce oxidative stress. Now it’s not certain if the monk fruit sweetener has the same benefits but the study shows monk fruit’s potential https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854338/

Long term human study on xylitol found no adverse effects other than GI distress, which dissipated after a couple months https://www.sciencedirect.com/science/article/pii/0308814685901177

The GI distress mostly comes from fermentation of the SAs by gut bacteria, which can cause gas and bloating

https://www.ncbi.nlm.nih.gov/pubmed/24336061

http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf

Doesn’t seem to bring about the possible metabolic confusion we discussed earlier, but lacking studies

http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf

https://www.ncbi.nlm.nih.gov/pubmed/22832597

https://www.ncbi.nlm.nih.gov/pubmed/21765599

https://www.ncbi.nlm.nih.gov/pubmed/21434778

A few studies indicate that sugar alcohols may have a prebiotic effect. https://www.ncbi.nlm.nih.gov/pubmed/4076932

“Intake of artificially sweetened soft drinks and risk of preterm delivery: a prospective cohort study in 59,334 Danish pregnant women.” 2010 https://www.ncbi.nlm.nih.gov/pubmed/20592133

“Association between intake of artificially sweetened and sugar-sweetened beverages and preterm delivery: a large prospective cohort study.” 2012 https://www.ncbi.nlm.nih.gov/pubmed/22854404

“Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues.” https://www.ncbi.nlm.nih.gov/pubmed/23891579

Additional Studies/Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737213/

https://www.sciencedirect.com/science/article/pii/S0278691518308780

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670679/

https://www.ncbi.nlm.nih.gov/pubmed/?term=sucralose+metabolism+and+pharmacokinetics+in+man

https://academic.oup.com/nutritionreviews/article/74/11/670/2281652

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017827/

https://academic.oup.com/nutritionreviews/article/74/11/670/2281652

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/

28: Things Preventing You From Reaching Your Goals Apr 28, 2020

Everyone has different goals for themselves in life, whether they’re fitness/health related or not, and that’s a great thing! However when it comes to accomplishing goals there are many obstacles that can get in the way and delay progress. The good news is that there are also plenty of strategies to help combat these obstacles and set yourself up for success so that you can focus on what you want to achieve. In this episode we share 11 things that could be getting in the way of your goals, from everything to chronic stress, sleep, self-sabotage, and more.

In this episode you’ll learn:

About the difference between acute and chronic stress and how it can affect your goals
That too much cortisol in your blood can lead to issues like weight gain
About insulin and the role it plays in the body
How stress can be linked to food cravings
Why it’s crucial for muscle gain to also know when to rest
That inadequate sleep could be getting in the way of your goals
About what sleep variability is and why it’s important
Why it’s beneficial to go to sleep and wake up at the same time everyday
Strategies to handle a lack of social support when it comes to accomplishing your goals
Ways to help find a strong support system to support your goals
How the all or nothing mentality/perfectionism can get in the way
Why having a plan is critical to success
That it's important to set specific and achievable goals
Why it helps to physically write down your goals
About the balance between having a workout variation but still sticking with your programs
Ways to help balance eating varied nutrient-dense whole foods and not going overboard
About the importance of not relying solely on supplements for nutrients
How a bad environment can get in the way of your goals and how a positive environment can help
That it’s crucial to check your ego in order to achieve your goals
About self-sabotage and how it could be getting in the way
Why you shouldn’t allow distractions to impair your progress

References:

Sleep episode - https://masteryourhealth.net/episode-19-how-to-set-the-stage-for-better-sleep/

Podcast library - https://masteryourhealth.net/podcast/

27: Common Food Additives - Should You Avoid Them? Apr 12, 2020

While of course living an 80/20 or even 90/10 lifestyle leaves room for the occasional processed treat that may contain a few additives, it is important to know what is in the food that you eat on a regular basis and how it can affect you. When you take the time to thoroughly read all of the ingredients on a food label, how many of the words that you see are familiar, or that you can even pronounce? In this episode, we break down some of the most common food additives, how the scientific community classifies them, and what you should know about how they can affect the human body.

In this episode you’ll learn:

-What artificial flavors are and how they affect your body

-About preservatives and why companies opt to use them

- How artificial flavors are made

- About Diacetyl, the products it is used in, and how heat affects it

- That flavored popcorn can have high amounts of Diacetyl

- How Amanda and Chris make homemade popcorn

- What monosodium glutamate (MSG) is and how it can affect the body

- About artificial food coloring and its common uses and effects

- About a few common foods that have artificial food coloring

- Details on some of the main artificial colors to look out for: red #40, blue #1, yellow #5 and #6, caramel color

- How artificial food colors can affect your genes

- What the FDA stamp of approval means

- About caramel color and it’s possible health effects

- That artificial food colorings can promote hyperactivity in some

- About the link between food dyes and hyperactivity in children

- That there are some healthier choices when it comes to choosing sweets

- That food coloring may affect ADHD symptoms in children

- What it means when an artificial food dye crosses the blood/brain barrier

- How the EU handles artificial food coloring in their products

- How the elimination diet can help if you want to test how additives affect you

- About the preservative propionate and how it may affect blood sugar levels, insulin sensitivity, and more

- How the additives sodium nitrate and nitrite are made, what they’re commonly in, and how they can affect the human body

- About sulfites and their link with asthma

- About the common preservatives BHA and BHT and how they have been shown to affect the human body

- How packaging additives like bisphenol can affect food and in turn, your body

- What BPS is compared to BPA

- Why it’s better to avoid heating items that contain BPS and BPA

- About products that commonly contain phthalates and why you may want to avoid them

- Some common prefixes for parabens to look for

Studies:

For Diacetyl (2,3-butanedione)

For MSG:

Food Coloring

International Agency on the Identification of Carcinogenic Hazards to Humans: Agents Classified by the IARC Mongraphs, Volumes 1-125

Preservative Sources:

For BPA & BPS

26: The Science Behind Sprinting for Fat Loss Mar 29, 2020

There are so many great ways to exercise, but sprinting is one of the best when it comes to getting the most bang-for-buck and optimizing the time you spend working out. Sprinting is an alternative that can help you maintain a solid level of fitness, even if you don’t have access to a gym. Plus, there are a ton of health benefits from it. In this episode, we discuss the many health benefits of sprinting, why it’s so efficient, specific details on how you can incorporate it in your routine, and more.

In this episode you’ll learn:

Why sprints are one of the most effective exercises you can do
About the difference between LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training)
How interval training works
About how to find the best work to rest ratio and intensity levels for you
How sprints compare to steady state cardio
About EPOC (Excess Post Exercise Oxygen Consumption) or after-burn (the amount of energy you burn after a workout)
How cortisol can affect appetite
About the difference between anabolism and catabolism
Why sprints are one of the most bang-for-your-buck exercises
How many times a week to sprint if you’re just starting out
About Amanda’s go-to pyramid run (details below)
Why sprinting can lead to better body composition
Why sprinting can have a much greater effect in reducing belly fat than more moderate forms of exercise like aerobic training which is like steady state cardio
That there are 3 mechanisms behind the fat loss effects of sprint training - EPOC, reduced appetite, and increased fat burning
Why starting with stationary bike sprints is another good option
About the Wingate protocol
About descending distance protocol
About some explosive HIIT moves that you can do if you aren’t able to sprint outdoors

Studies:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763312/

https://www.researchgate.net/publication/51575623_Repeated-Sprint_Ability_Part_II_Recommendations_for_Training

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465984/

https://www.ncbi.nlm.nih.gov/pubmed/22710610

https://www.ncbi.nlm.nih.gov/pubmed/22720138

https://www.ncbi.nlm.nih.gov/pubmed/27806634

Pyramid Workout:

3min run, 1 min rest, 2 min run, 1 min rest, 1 min sprint, 1 minute rest, (30 sec sprint, 30 sec rest X 4) (so ending with 4 30 second sprints)

Sprint Workouts Workout 1 Four all-out sprints in increasing distance order (100, 200, 300, 400 meters) or the reverse order. Rest intervals are 4 minutes following the 400, 3 minutes following the 300, and 2 minutes following the 200, and 1 minute after the 100. Workout 2 Six to ten repeats of 35-meter all-out sprints with 10-seconds rest. Workout 3 4-day-a week interval program: Day 1 & 3 - ten 30-second all-out sprints with 90 seconds active rest; Day 2 & 4 - do 6 intervals of 2 minutes at maximal speed followed by 90 seconds active rest; Workout 4 Six repeats of 30 second all out Sprints (~200m) w/ 30-45 second rests

25: Science-Backed Ways to Support Your Immune System Mar 23, 2020

Having proper immune support and health is imperative to putting you in a better place to handle stress, sickness, or anything that life throws your way. There is a lot going on in the world right now, and while we certainly don’t have the answers or a cure for Coronavirus, we do have science based studies that show there are ways to help reduce cortisol levels and support your immune system. In this episode we take a deep dive into all things immune-related and share our best research-backed tips to help you stay healthy and feel your best!

In this episode you’ll learn:

Why smoking cigarettes or vaping nicotine can negatively impact your immune system
Why it’s important to support your immune system with a wide variety of healthy foods, especially fruits and vegetables
That acute (moderate to vigorous intensity) exercise is beneficial to the immune system
That obesity and chronic inflammation can have an impact on immune function
Why it’s so important to drink alcohol in moderation, especially when it comes to immune health
How alcohol can negatively affect different aspects of your health
Why it's important for immune function to find healthy ways to minimize chronic stress
A few ways Amanda and Chris deal with stress
About some supplements that have been shown to help promote relaxation and reduce cortisol (Magnesium, Ashwagandha, B Complex, Reishi, Omega 3, GABA, 5HTP, Theanine, Cava, Valerian Root, Lemon Balm)
The role caffeine can play in stress and immune health
Why maintaining connection with others is helpful for reducing cortisol levels
How activities like chewing gum and listening to music can help with stress
That quality sleep is crucial to preventing and fighting viruses
Why maintaining a healthy gut is imperative to nutrient absorption and immune health
That spending time outside can help your body synthesize vitamin D and help reduce the likelihood of you getting sick
About some foods that contain high amounts of vitamin D
How immune strength changes as you get older
About the lack of connection between weather and increased risk of sickness
That certain herbs can have antiviral properties and immunostimulatory effects

References:

Nicotine increases cortisol levels, while reducing B cell antibody formation and T cells' response to antigens: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352117/
A study in the American Journal of Medicine showed that moderate exercise reduced incidents of the cold: https://www.amjmed.com/article/S0002-9343(06)00782-0/fulltext
Epidemiologic studies consistently show decreased levels of inflammatory biomarkers in adults with higher levels of physical activity and fitness, even after adjustment for potential confounders such as BMI: https://www.sciencedirect.com/science/article/pii/S2095254618301005
High exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk: https://www.sciencedirect.com/science/article/pii/S2095254618301005

Strong evidence indicating that excess fat stores negatively impact immune function and defense from viruses or parasites in obese individuals: https://www.ncbi.nlm.nih.gov/pubmed/22414338
This study shows that there’s a positive feedback loop between local inflammation in fat tissue and altered immune response, and both of these contribute to the development of related metabolic complications: https://www.ncbi.nlm.nih.gov/pubmed/22429824
Alcohol consumption does not have to be chronic to have negative health consequences: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/
Sleep strengthens T-cells, which are a type of immune cells that fight against regular pathogens: https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate
Meditation, breathing into diaphragm, yoga, mindfulness: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X

https://www.sciencedirect.com/science/article/abs/pii/S1555415516001732

Supplements: https://www.ncbi.nlm.nih.gov/pubmed/19865069
Exercise: https://www.ncbi.nlm.nih.gov/pubmed/12672148
Chewing gum may help lower cortisol levels: https://www.sciencedirect.com/science/article/abs/pii/S0195666312000943
Spend time with friends and family: https://www.ncbi.nlm.nih.gov/pubmed/10941275
Physical touch reduces salivary cortisol and increases oxytocin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/

https://www.ncbi.nlm.nih.gov/pubmed/19027101

Laughing: https://www.ncbi.nlm.nih.gov/pubmed/12652882
A 2010 randomized, double-blind, placebo-controlled trial published in the American Journal of Clinical Nutrition showed that vitamin D helped reduced your likelihood of developing the flu: https://www.ncbi.nlm.nih.gov/pubmed/20219962
Georgetown University Medical Center researchers found that sunlight, through a mechanism separate than vitamin D production, energizes T cells that play a central role in human immunity: https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/
Herbs: https://www.ncbi.nlm.nih.gov/pubmed/11399518

24: How to Make New Habits Actually Stick with Sohee Lee, MS, CSCS*D, CISSN Mar 15, 2020

Creating new habits and breaking old ones can be a difficult journey, especially if you don’t have the right tools and information to support you along the way. Sohee Lee, who has an M.S. in Psychology from Arizona State University, is a Certified Strength & Conditioning Specialist and a Certified Sports Nutritionist, is a pro when it comes to fitness, nutrition, and tips for successfully creating new habits and breaking old ones. In this episode, Sohee shares about her experience with nutrition and fitness, why learning to manage your habits plays such an important role in reaching goals, tips to make new habits last long-term, and so much more.

In this episode you’ll learn:

How Sohee got into online coaching
What some of the most common mistakes are when it comes to creating new habits
Why it’s important to understand how behavior change works
Why it’s important to not try and change too many things at once
About the flat tire analogy
How to start with small steps towards big change
Why moderation is more effective than drastic measures
About habit stacking is and how it works
Why repetition is key to adopting a new habit
About how accessibility plays a role in breaking habits
Why it’s important to take advantage of times of high motivation when it comes
About some of the biggest mistakes people make when it comes to their training routine
Why it’s best to stick with one program consistently rather than trying multiple different kinds in a short period of time
About the importance of knowing the difference between feeling muscle strain and actual pain
That having a spotter can be extremely helpful when lifting
That focusing on upper body in the gym is just as important as lower body
Why combining outcome goals and performance can be an effective tool
About some goals Amanda, Chris, and Sohee have set for themselves
Which exercises are some of Sohee’s favorites
About Sohee’s experience with Anorexia and how it changed her relationship with food and fitness
Why it’s crucial to not deprive yourself of food that satisfies you

Connect with Sohee: @soheefit | Lift with Sohee

23: Breaking Down Hormonal Health with Dr. Carrie Jones Mar 01, 2020

Hormones play such an important role when it comes to overall health and quality of life, but how much do we really know about them? Dr. Carrie Jones is a Naturopathic Physician with a Master's in Public Health who has over 12 years of experience in the field of functional and integrative medicine. She is a functional medicine women's health and hormone doctor who believes in the importance of both men and women understanding their hormones in a simplified manner so they can feel more empowered to take control of their own health. In this episode, we dive into what hormone imbalances actually mean, how they can affect the body, which lifestyle changes can help prevent them, and so much more.

In this episode you’ll learn:

How Dr. Carrie got into women’s health
Why studying hormones is becoming more and more popular
About the deal with estrogen and how it can affect the body
Why men need estrogen too
About the relationship between estrogen and progesterone
What estrogen dominance is
About some symptoms of estrogen dominance
Symptoms of high estrogen in men
Why deep sleep is so important for men’s testosterone levels
About how Dr. Carrie likes to detox and rebalance hormones
Which supplements can help with hormone imbalances
How antibiotics can affect your microbiome and hormones
About some ways alcohol can affect how your body functions
How hormone imbalances affect women in menopause
About estrogen replacement therapy and who can benefit from it
What you need to know about estrogen replacement therapy and it’s possible ties to breast cancer
When testosterone replacement can be helpful for men
All about cortisol and how it affects your entire body
Why sunlight early in the morning, movement are crucial for Cortisol Awakening Response
How you can help your cortisol fall at night for a good night’s sleep
About Dr. Carrie’s nighttime routine
That wifi at night may affect your circadian rhythm
How overtraining can affect your sleep

Where to find her:

@dr.carriejones | dutchtest.com

22: Gut Health Part 2 with Dr. Mary Pardee Feb 23, 2020

Gut health is so crucial to a properly functioning body and feeling your best. Dr. Mary Pardee is a Naturopathic Medical Doctor and a Certified Functional Medicine Doctor who specializes in integrative gastroenterology and hormone balancing in Los Angeles, California. She is the founder of modrn med, a telemedicine and virtual wellness company that provides concierge medical and health services to clients across the world from the comfort of their homes. In this episode, we break down all things gut health and take a deep dive into what causes gut issues like leaky gut, SIBO, & more and how you can treat and prevent them.

In this episode you’ll learn:

About how Mary got into naturopathic medicine
Some common gut health issues Mary sees on a regular basis
What functional bowel disorders are and about some common symptoms
About irritable bowel syndrome (IBS) and some different forms of it
What SIBO is (small intestinal bacterial overgrowth)
About what causes SIBO
About why gas and discomfort is a symptom of SIBO
About Migrating Motor Complex MMC
How snacking can affect your gut health
About how fasting 12 hours overnight can affect your health
About how your immune system directly relates to gut health
About the role cortisol plays in your immune system
About why your mental health is just as important as your physical health
About SIFO (small intestinal fungal overgrowth)
About how you can test for SIBO
About probiotics and how they affect your gut
Why veggies, fermented foods, and herbs are so great for gut health
The deal with intestinal permeability, A.K.A. "leaky gut”
That NSAIDs like Advil can damage the intestinal lining
Mary’s advice for food sensitivities
Why Mary recommends a low FODMAP diet for SIBO and IBS
About fecal microbiota transplants (FMT) and how they can help with Crohns and ulcerative colitis
About Glutamine and how it can help fuel your colon
Why it’s so important to chew your food properly
About what acid reflux is
The role stomach acid plays in acid reflux
What Hypochlorhydria is
About some antimicrobial herbs and why they work

References:

Gut Health Course: www.onecommune.com/gut | @dr.marypardee | modrnmed.com | facebook

DAY 2 TEST | INNER BALANCE DEVICE by heart math

21: Why a High Carb, Whole Food Diet May Be A Solution to Diabetes Feb 16, 2020

Whether you have diabetes or not, you definitely don't want to miss out on what Robby and Cyrus have to share about their experience eating fruit with type I diabetes! Cyrus Khambatta and Robby Barbaro co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and have helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise. In this episode we discuss what exactly diabetes is, and how their experience on this low-fat, plant-based, whole-food diet has changed their relationship with fruit.

Robby Barbaro, MPH graduated from the University of Florida and is the cofounder of Mastering Diabetes and Amla Green. Robby was diagnosed with type 1 diabetes at the age of 12 and has been living this lifestyle since 2006. In that time, while eating pounds of fruit every day, his HbA1c value has never exceeded 6.4%, and his blood glucose has been stable and easy to manage.

Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002.

In this episode you’ll learn:

-About Robby’s experience being diagnosed with type I diabetes

-The difference between prediabetes, type I diabetes, and type II

-About their experience on a plant-based ketogenic diet

-How Robby’s insulin sensitivity changed on a fruit based diet

-The deal with fructose consumed on a fruit based diet

-About Cyrus’ story being diagnosed with type I diabetes, Hashimoto's hypothyroidism, and Alopecia

-What insulin resistance is actually caused by

-About the connection between obesity and diabetes

-About why the ketogenic diet makes you more insulin resistant

-Why eating low fat can help with diabetes but doesn’t help with processing carbs

-About how to introduce more carbs after being on a ketogenic diet

-Which fruit has the highest glycemic index

-About how fruit juice affects blood glucose levels

-How a whole food plant based diet affects athletic performance and recovery

-Why it’s important to take supplements on this diet

-Why carbs are crucial to recovery after a workout

-About the optimal omega 6 to omega 3 ratio

-Why intermittent fasting can be a great tool

-Why moving your body daily is so important

-About why documenting food intake is so important for those with diabetes

-How insulin can affect your brain function and possibly be tied to Alzheimer’s and dementia

-What it means to reverse type II diabetes

-How intermittent fasting works with the risk of hypoglycemia

masteringdiabetes.org | Mastering Diabetes Podcast | Recipes

20: Intro to Gut Health Part 1 Feb 02, 2020

The gut is one of the most influential organs; it supports almost all of your body’s functions by breaking down food and absorbing the nutrients you need. When it comes to overall health, the gut plays a crucial role in how the rest of your body functions. In this episode, we begin to break down the ins and outs of gut health, how you can optimize it, and why it’s so important.

In this episode you’ll learn:

What exactly the gut is
About how often you should be going to the bathroom daily
About the GI system and how it functions
The importance of the microbiome in your GI tract
How your gut supports your immune system
Why it’s so important to have a balance of good bacteria and bad
How the gut influences the brain
Why stress can cause GI problems
Why the Vagus nerve is so important to gut health
How the gut is tied to serotonin levels
How gut microbes make short chain fatty acids and what they do
That low levels of BDNF are linked the depression and anxiety
How gut biome can affect decision making
How probiotics and gut health can affect your mood
Why it’s so important to make sure you get a diverse probiotic
How antibiotics can be helpful and why it’s important to be selective about when you take them
Why it’s important to rebuild the good bacteria after antibiotics
What prebiotics are
What probiotics are
Which foods can help support a healthy gut
How NSAIDs like Ibuprofen can affect gut health
Why recovery after a workout is tied to gut
About resistant starches and why it’s important to let your carbs cool before eating them
That omega 3’s help reduce inflammation in the body and gut
Why you should always chew your food fully
How digestive enzymes can be helpful
About the role sleep plays in gut health
What to look out for in processed foods
How alcohol can affect your gut
Ingredients to watch out for in processed meats
Which foods have been shown to have anti inflammatory benefits

Studies:

Microbiome and Gut Dysbiosis: https://www.ncbi.nlm.nih.gov/pubmed/30535609
One study in humans found that people with IBS or Crohn;s disease had reduced vagal tone, meaning the function of the vagus nerve was impaired: https://www.ncbi.nlm.nih.gov/pubmed/25207649
Up to 90% of serotonin is produced in the gut. (Some of this is produced by the microbes Cándida, streptococcus, escherichia, & enterococcus) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/
Do your gut microbes affect your brain dopamine? https://www.ncbi.nlm.nih.gov/pubmed/31098656
Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy foods. https://www.ncbi.nlm.nih.gov/pubmed/27169834
Butyrate, neuroepigenetics and the gut microbiome: Can a high fiber diet improve brain health? https://www.ncbi.nlm.nih.gov/pubmed/26868600
Resistant starch: impact on the gut microbiome and health https://www.sciencedirect.com/science/article/pii/S0958166919301077d

19: How to Set The Stage For Better Sleep Jan 26, 2020

What’s sleep got to do with it? Everything! Getting a good night of quality sleep can make all the difference in your day. Similar to how a morning routine can help set you up for success, prioritizing your sleep with a nighttime routine is just as important. In this episode we break down everything from the effects of inadequate sleep, to the benefits of REM sleep, and even tips to help you achieve it.

In this episode you’ll learn:

Why getting a good night of sleep is so important
About the 4 stages of a REM sleep cycle and how one cycle takes
What REM sleep is
Why a 90 minute nap can be beneficial
About the possible connection between depression and sleep
How deep, REM sleep is different from other types of sleep
About how getting too little sleep has been linked to increased risk of death
How sleep deprivation has been linked to to insulin sensitivity
About the tie between obstructive sleep apnea and other health problems like type 2 diabetes and obesity
About the correlation between quality of sleep and appetite
About how sleep can affect memory retention
How getting inadequate/lack of sleep can cause inflammation in the body
About the link between sleep deprivation, child obesity and obesity later in life
About how lack of sleep has been linked to higher disease risk
What exactly obstructive sleep apnea (OSA) is
Tips to set yourself up for a good night of sleep
How blue light can affect your sleep and how blue light blocking glasses can help
That drinking caffeine in the late afternoon can still affect your quality of sleep
Why working out earlier in the day may help you sleep better
About mouth taping and how it may help encourage more nasal breathing and REM sleep
About Amanda’s nighttime routine
About Chris’s nighttime routine
Tips for late night snacking

References from the episode:

Blackout curtain:

Noise machine:

https://www.amazon.com/gp/product/B076F2JKYC/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Studies:

-This study concluded that people reporting consistently sleeping 5 hours or less per night should be regarded as a higher risk group for all-cause mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/

-This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes. https://www.sciencedaily.com/releases/2015/11/151104134039.htm

-2018 study linked sleep deprivation with increased late-night junk food cravings & night snacking and was strongly correlated with obesity, diabetes & other health problems. https://uahs.arizona.edu/news/ua-study-finds-link-between-sleep-loss-nighttime-snacking-junk-food-cravings-and-obesity

-This study concluded that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults. https://www.ncbi.nlm.nih.gov/pubmed/12683469

-This 2010 metaanalysis covering 1.3 million people over 25 years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/

-2014 study showed that children who slept less had increased risk for obesity and high BMI. https://pediatrics.aappublications.org/content/133/6/1013.long

18: How to Elevate Your Life Through Posture, Movement and Mindfulness with Aaron Alexander Jan 19, 2020

Curious how posture affects your life? Ever wonder if there were steps you could take to cultivate better mindfulness throughout your day?

Cue Aaron Alexander, a pioneering manual therapist and movement coach with over sixteen years of professional experience whose clients range from A-list Hollywood celebrities to professional athletes and everyone in between. In his recent book The Align Method, Aaron Alexander shows readers how posture and body alignment are powerful tools for building strength, achieving peak performance, reducing pain, and approaching the world with a new sense of confidence.

In this episode, we discuss a wide range of topics from the importance of moving your body and being aware of your posture, to the effects of body language, to self-care.

In this episode you’ll learn:

About Aaron’s background and how we got into bodybuilding
How bodybuilding has changed his life
About the Align method and why all movement has meaning
About Albert Mehrabian UCLA professor and the 55-38-7% principal
Why body language is a huge part of communicating with others
About the importance of being aware of your postural carriage throughout your life
About what Aaron’s morning routine looks like
Why getting out in the sunlight at different times of the day is so important
Why Aaron advocates on sitting on the floor
Why it’s so important to move your body throughout the day
Aaron’s tips for good posture when you’re sitting down
Why grip strength alone isn’t the best indicator of your heart health
About the benefits of walking treadmill desks and standing desks
About why certain positions like the “superhero” pose may help you feel more confident
About his experience co-writing with Phil White
Why it’s so important to give your eyes a break from focusing on things close-up throughout the day
Why it’s so important to take breaks throughout the workday
About the Box breathing method for stress and how to use it
Aaron’s takeaway advice for your health journey

Connect with Aaron: The Align Method | The Align Podcast | Instagram

17: Set Yourself Up for Success With a Morning Routine Jan 12, 2020

Having a morning routine is a great way to start the day and set yourself up for success. In this episode, we discuss some of the many benefits of having a productive morning routine. We also dive into what our morning routines look like almost every day and share some other successful people’s morning routine

In this episode you’ll learn:

How having a morning routine can influence the rest of your day
Some tips for setting up your morning routine
Why it’s important to go to sleep and wake up at the same time everyday
How writing out lists at the beginning of the day can help you get closer to reaching your goals
Why it’s better to start the day with more intentional tasks before watching the news, sending emails, or going on social media
Why it’s important to prioritize your goals, tackle one at a time, and hold yourself accountable to them
About ideas that you can incorporate into your morning routine
How moving your body first thing in the morning can set you up for a great day
Why setting up your mindset for the day with things like mediation, positive affirmations, reading books, etc. is just as important as moving your body
How you can use affirmations to set yourself up for the day
About gratitude journaling and how you can use it to start your day on a positive note
That making your bed in the morning can help set you up for success later in the day
Why it’s important to start your day with a healthy breakfast
About the benefits of beginning the day with a sauna session
How self care like dry brushing can help set you up for a successful day
What Amanda’s morning routine consists of
About the benefits of oil pulling
What Chris incorporates into his morning routine
About Tyler Jean’s (aka @functional.foods) morning routine
What Tim Ferriss does to start his day

References from the episode: Tyler Jean aka @functional.foods & Tim Ferriss @timferriss

16: Scientific Reasons to Use The Sauna Dec 30, 2019

People have been sitting in hot tents and rooms since ancient times. This practice of sitting in hot rooms was often thought of as a spiritual purification and to be healing and cleansing on the body. In today’s podcast, we explore all the studied benefits of sauna usage and why this ancient technique has continued to be such a staple in many people’s lives including Finland culture in particular.

In this episode you’ll learn:

About the health benefits of regular sauna use
What hormesis is
About heat shock/stress proteins, why they’re important, and how sauna use can affect them
What it means when proteins are damaged and how sauna use can help repair them
About what a traditional sauna is compared to Infrared and steam saunas
The recommended temperatures to set the sauna to and for how long, depending on your tolerance
Why sweating is so good for you
About how heat exposure can activate NRF2 in our cells
About FOX03 proteins and how saunas can help activate it
That using the sauna regularly has been shown to have direct links with lower risk of cardiovascular related death
How long term sauna use can affect blood pressure, endothelial function, reduce inflammation, and more
Why sauna use may be linked to a lower risk of developing hypertension in men
How sauna use affects inflammation in the body
About the protein BDNF (Brain Derived Neurotrophic Factor) and how it’s affected by heat and exercise
How regular sauna use has been tied to lower risk of dementia and Alzheimer’s
About the cognitive effects of sauna use and how they may even help combat depression
That some studies link regular sauna use to an increase in Norepinephrine and Prolactin levels in women
That depending on dosage, saunas have been linked to the promotion of growth hormone release
Why it’s important to safely work your way up to longer time/higher temperatures in the sauna
About how using the sauna can help you to maintain muscle mass
How sauna use can help facilitate the excretion of BPA’s and heavy metals
Why it’s important to excrete phthalates and how the sauna can help with the process
About Bikram hot yoga and it’s possible benefits

Studies Referenced:

1) Heat shock proteins in neurodegenerative disorders and aging
- https://dx.doi.org/10.1007/s12079-014-0243-9
2) Heat stress activates heat shock response
- https://dx.doi.org/10.1152/japplphysiol.00242.2007
- https://www.ncbi.nlm.nih.gov/pubmed/22488284
- https://dx.doi.org/10.1152/japplphysiol.00383.2018
3) Nrf2 protection
- https://www.sciencedirect.com/science/article/pii/S1726490109700358?via%3Dihub
- https://www.sciencedirect.com/science/article/pii/S0076687902530469?via%3Dihub
4) FOX03 activation
- https://science.sciencemag.org/content/303/5666/2011
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
5) Congestive Heart Failure studies
- https://www.jstage.jst.go.jp/article/circj/80/4/80_CJ-16-0051/_article
- https://www.jstage.jst.go.jp/article/circj/68/12/68_12_1146/_article
6) Coronary heart disease, peripheral artery disease, and dyslipidemia studies
- https://www.sciencedirect.com/science/article/pii/S0735109707028550?via%3Dihub
- https://www.journal-of-cardiology.com/article/S0914-5087(10)00171-1/fulltext
- https://www.internationaljournalofcardiology.com/article/S0167-5273(11)02245-5/fulltext
- http://archive.sciendo.com/IJOMEH/ijomeh.2014.27.issue-4/s13382-014-0281-9/s13382-014-0281-9.pdf
7) Hypertension
- https://academic.oup.com/ajh/article/30/11/1120/3867393
8) Inflammation
- https://link.springer.com/article/10.1007%2Fs10654-017-0335-y
9) BDNF – cognitive health
- https://www.hindawi.com/journals/bmri/2018/1685368/
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
- https://academic.oup.com/ageing/article/46/2/245/2654230
- https://www.karger.com/Article/FullText/493392
10) Depression
- https://insights.ovid.com/crossref?an=00006842-200507000-00021
- https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478
11) Attention & Focus
- https://www.amjmed.com/article/S0002-9343(00)00671-9/fulltext
- https://www.ncbi.nlm.nih.gov/pubmed/2759081
- https://link.springer.com/article/10.1007%2FBF00691246
12) ADHD
- https://www.nature.com/articles/pr2003297
13) Growth Hormone & Metabolism
- https://www.amjmed.com/article/S0002-9343(00)00671-9/fulltext
- https://link.springer.com/article/10.1007%2FBF02330710
- https://www.tandfonline.com/doi/full/10.1080/02656730601176824
14) Muscle Mass Maintenance
- https://www.ncbi.nlm.nih.gov/pubmed/11165553
- https://www.physiology.org/doi/full/10.1152/jappl.2000.88.1.359
- https://www.physiology.org/doi/full/10.1152/japplphysiol.00722.2006
- https://www.tandfonline.com/doi/full/10.1080/02656730601176824
- https://www.physiology.org/doi/abs/10.1152/japplphysiol.01098.2018
- https://www.physiology.org/doi/abs/10.1152/japplphysiol.01098.2018
15) Reduction in All-Cause Mortality Events

15: Understanding Detoxification & Natural Ways to Support the Process with Tyler Jean Dec 20, 2019

Tyler is an aspiring Naturopathic Doctor, who attends the National University of Natural Medicine (NUNM) in Portland, Oregon. In this episode, we break down all things detoxification and discuss why it’s so important to detox your body in a safe way. Tyler really brings nuance to the conversation around detoxification, dispels myths and informs you how to support your body with the detoxification process the natural way.

In this episode you’ll learn:

How Tyler got started in the health industry, more specifically naturopathy
What detoxification really means for the body
The 5 most important organs to keep in mind when it comes to detoxification
About the role the liver plays in regards to detoxing
Why detoxification should be an ongoing effort, not something a quick cleanse can do
Why some people accumulate more toxins than others
Basic activities that you can do to support detoxification naturally
How bisphenols are excreted from the body
About how the liver stores toxins
Why it’s so important to detox the safe way
About the three phases of biotransformation/detoxification
How diet impacts the detoxification process
What metabolites are and about the role they play in detoxification
How fasting can help with the detoxification process
Why obesity can be a risk factor for holding on to toxins
What dictates weather visceral or adipose fat are formed
Why sleep is such an important factor in detoxification
About more aggressive ways to support detoxification
About the gene mutation MTHFR and how you can improve methylation
How dioxins, arsenic, and heavy metals affect the body
About why FitTea isn’t the best choice for detoxification and what some better choices may be

References from the episode:

BUS study: Blood Urine and Sweat https://www.ncbi.nlm.nih.gov/pubmed/21057782

Connect with Tyler: Instagram @functional.foods | eatfunctionalfoods.org | Facebook |

14: The Science-Based Benefits of Walking Dec 13, 2019

While we often promote HIIT training and strength training, we forget about the great benefits of simply just going for a walk. This episode is a powerful reminder of how beneficial adding in some extra steps to your day can be. We also share some ideas for how to incorporate walking into your daily routine.

In this episode you’ll learn:

About the health benefits of walking
Why it’s important for your health to take breaks and walk throughout the day
Why walking is a great way to start if you’re new to working out
How walking can help prevent and fight obesity, which is linked to tons of health issues
That sedentary time has been shown to be a risk factor for a host of health issues like diabetes, cardiovascular disease and more
Why it’s important to create healthy habits at a young age if possible, as obesity in adulthood is linked to many health issues
That walking has been shown to boost creativity
Walking outdoors is linked to other health benefits like sun exposure and vitamin D
That moderate daily exercise has been linked to a lower risk of coronary heart disease
How walking has been shown to help relieve joint pain
Why incline walking is beneficial to help reduce stress on the body
Regular walking can help cut the effects of weight promoting genes
That walking can boost your energy levels
Walking is correlated with having less illnesses and getting sick less frequently
Some studies have shown walking after meals to help with blood sugar levels

References from the episode:

Obesity was linked to health issues in this 2016 study: https://www.cdc.gov/obesity/data/adult.html
2012 meta-analysis showed that sedentary time was linked to increased disease risk: https://www.ncbi.nlm.nih.gov/pubmed/22890825
2014 Journal of Experimental Psychology found walking to boost creativity: https://psycnet.apa.org/record/2014-14435-001
2009 meta-analysis linked walking with lower risk of coronary heart disease: https://www.ncbi.nlm.nih.gov/pubmed/19306107
2013 meta-analysis examined the connection between walking and improved knee pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/
Harvard study showed moderate daily walking to cut the effects of weight promoting genes: https://www.sciencedaily.com/releases/2012/03/120314142833.htm
2017 study published in Physiology & Behavior linked stair exercise to boost energy in young women more than a low dose of caffeine: https://www.sciencedirect.com/science/article/abs/pii/S0031938416310666
This correlation study showed walking to be linked with fewer sick days: https://bjsm.bmj.com/content/45/12/987?sid=fe62a8c5-430b-4506-b854-20b62e8a5e9e
This small 2013 study found that a 15 min walk after each meal to be effective at improving blood sugar levels: https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084

13: Signs Your Diet Isn't Working For You with Yovana Mendoza Dec 05, 2019

Yovana Mendoza started her Youtube channel and Instagram account about 6.5 years ago after she adopted a new healthy lifestyle. While the initial switch to her new found diet led her to feel amazing at first, she would later start to develop signs of health issues that would indicate that maybe her diet wasn’t working so well for her long term after all. In this episode, Yovana will walk you through some of the red flag signs she wished she would have listened to earlier on and encourages listeners to approach their healthy lifestyle with an open mind.

In this episode you’ll learn:

How Yovana got started in the health world
What exactly a raw vegan diet is
Why vitamin B12 and other supplements are so important for vegans
Why the vegan diet didn’t work Yovana and how it affected her health
About her experience developing health issues like amenorrhea, candida, etc during her last year as a vegan
What SIBO is and how it caused her to change her diet to include animal protein
What her vegan doctor’s recommended to help with her SIBO
What it was like for her to transition from a vegan diet to eating animal products
About the backlash she got from the vegan community when she changed her diet
What exactly caused her SIBO
How the vegan diet can lead to Candida
Why eliminating processed foods is the key, rather than eliminating protein
What Yovana ate to cure her SIBO and what she eats in a day now
About how she buys her meat and tries to opt for the highest quality whenever possible
About the symptoms to look for
Yovana’s advice for listening to your body and finding what works best for each individual
Yovanas’ tips for those that decide vegan/vegetarian diets work best for them
What she looks for when purchasing animal products like eggs, fish, etc.
Yovana’s thoughts on the recent documentary Game Changers

Connect with Yovana:

Youtube: Yovana Mendoza | Instagram @Yovana | Pinterest Rawvana

12: The Truth About CBD & Cannabis with Dr. Jess Peatross Nov 21, 2019

After working in the hospital for 6 years, Dr. Jess Peatross decided to leave her job and pursue further education in Functional Medicine. Her passion for preventive care and her search to find more tools to help heal her patients drove her down this path of self improvement and furthering her education. Now, she has the power to give her patients the best of both worlds with her training in both western medicine as an MD as well as Functional Medicine.

During her Functional Medicine training, she really began to understand and research the medicinal power of CBD and cannabis. Today, we’re picking her brain on CBD, cannabis and how sift through the BS on the market.

In this episode you’ll learn:

How Dr. Jess’ experience in internal medicine and as a hospitalist led her to dig deeper into finding the root causes of chronic disease
About the process that prescription drugs and medical devices go through to get “approved”
Why it’s important to question the motive behind medical studies
What exactly CBD is
About the many uses and benefits of using CBD as medicine
How to find high quality CBD and pinpoint the right dose for you
What “full spectrum” CBD means
How to spot a good CBD
Why topical CBD balms work to help decrease inflammation
About the difference between CBD and cannabis
The difference between CBD from hemp and from cannabis
How THC with CBD can help to fight cancer
How THC can affect developing brains in young adults
How CBD can affect pregnant women/new mothers
How medical marijuana has been linked to lower narcotic use and death in some studies
What the endocannabinoid system is
How micro-dosing psilocybin has been shown to help some with addiction

@dr.jess.peatross | Nourish Medical Center San Diego | Online Education with Dr. Jessica Peatross

Resources / Links:

Bayer sold HIV-risky meds - Factor VIII concentrate - https://www.cbsnews.com/news/bayer-sold-hiv-risky-meds/
Caught selling a blood-clotting product that stopped potentially fatal bleeding in hemophiliacs but was linked to the risk of HIV infection. New York Times reported that it sold millions of dollars worth of an older version of the medication in Latin America and Asia while marketing a newer, safer product in the United States and Europe: https://www.nytimes.com/2003/05/22/business/2-paths-of-bayer-drug-in-80-s-riskier-one-steered-overseas.html

11: Tips for Preventing Breast Cancer with Dr. Christian Gonzalez Nov 15, 2019

Doctor Christian Gonzalez, better known as Doctor G., is a Naturopathic and Functional Medicine Doctor who specializes in Oncology, Environmental Medicine and helping breast cancer patients in particular. He has worked with thousands of patients teaching them the fundamentals to living a better life. Understanding nutrition is one of the pillars of health, Doctor. G is constantly preaching the importance of diet in healing and performance.

In today’s episode, we take a deep dive into his research and tips on breast cancer and breast cancer prevention.

In this episode you’ll learn about:

How Dr. G got started in the medical field and more specifically into naturopathic medicine
Why breast cancer is one of his main focuses and how increasingly common it is among women
Why it’s important for women to take measures that can help prevent breast cancer
How diet and physical activity play a role in the development of all cancers, including breast cancer
Why a mix of vigorous aerobic and anaerobic activity and overall muscle to fat balance in the body are important to prevent breast cancer specifically
How insulin sensitivity plays a role in cancer development
Why it’s imprint to include different colored fruits, veggies and sources of fiber into your diet
How alcohol consumption affects the hormones in your body and in heavy amounts has been linked to breast cancer
The role green tea as medicine can play in the prevention of breast cancer
Why it’s important to understand that our hormones are intimately tied with the driving of major cancers
How estrogen is broken down in the body and how it’s metabolized can indicate problems
Foods you can eat (like broccoli sprouts, mushrooms, artichokes, beets, citrus fruits etc.) to prevent breast cancer if it runs in your family
Supplements like magnesium and epsom salt baths that can help your body better process estrogen
Why a healthy gut and regular trips to the bathroom are crucial to breast cancer prevention
How pesticides like glyphosate negatively affect gut microbiome
The role that genes play in breast cancer
Short term fasting and how spacing out meals can help lower inflammation in the body
How blue light in your room at night affects your levels of melatonin, which is anti-cancer
Why sleep quality in general is crucial to protecting yourself from developing cancer and overall health
How plastic use, perfumes, and dairy consumption affect hormones
How to find the best doctor for you if have breast cancer
How losing his mother to breast cancer has led Dr. G to help educate others on cancer prevention
What aromatase blockers do and when they become necessary
How stress plays a role in the prevention of cancer

Click here to Connect with Dr. G: On Instagram

References from the episode:

Resources to help to find the best doctor for you if you have breast cancer: https://oncanp.org | americanassoctaionofnaturopathicphysicians.org
Amanda’s Episode with Doctor G on Heal Thy Self Podcast: Episode 35

10: Taking Health into Your Own Hands & Finding a Diet that Works for You with Mary Shenouda Oct 31, 2019

Ever struggle with health issues and wonder if the root cause could be tied to the food you’re eating? After struggling with her own health issues and finding no answers from the modern medicine route, Mary decided to turn inward and start focusing on the food she ate. After tons of research and running some blood/stool tests, Mary confirmed she had celiac disease (an intolerance to gluten) and after a few months of changing her diet, things that bothered her since 2nd grade no longer gave her pain anymore.

In this powerful episode, we’ll go on to talk about the power of the food you eat and the importance of customizing your diet to you. In addition, we’ll cover some trendy diets like paleo and keto. Lastly, don’t forget to checkout her healthy version of the modern gel packs, Phat Fudge.

In this episode you’ll learn:

The power of food to heal your body
Paleo and PaleoYOU - customizing your diet for you
Why keto may not be best for athletic performance
What keto is good for
Eating for your period cycle
Why everyone should be eating liver
What CBD full spectrum can help with
The diet inflammation connection

References from the episode:

Checkout Phat Fudge Here
Ojai Energetics CBD Full Spectrum
Get to know Mary more: Instagram | Twitter

9: Natural Skincare Tips for Clear, Healthy & Youthful Skin with Celeste Thomas Oct 23, 2019

In this episode you’ll hear tips from Celeste Thomas (aka @thetruespoon), a registered nurse, skincare junkie, and green beauty fanatic who has a unique perspective as both a registered nurse specializing in skincare and tremendous success with healing her own skin and acne. She also has a wellness lifestyle blog chronicling recipes that support healthy skin, green beauty, skincare practices, recommended products, and fitness routines that support this healthy lifestyle. This combination gives Celeste a unique opportunity to share trustworthy tips on holistic skincare and help empower others to love their skin through healthy lifestyle swaps.

In this episode you’ll learn:

How Celeste’s past struggles with acne led her to specialize in skincare
About natural ways to heal acne
The problem with using medications for acne treatment
The importance of a healthy gut and how it relates to skin health
Ways to start healing your gut naturally
Why “quick fixes” don’t work
What fermented foods can do for your skin & gut
About which foods & drinks can commonly lead to breakouts
About caffeine’s relation to skin problems
About how acne can affect anxiety & mental health
Why it’s important to have self-compassion throughout your skin journey
How ice rolling can prevent breakouts and improve skin
How bacteria from the gym can cause breakouts & how to prevent it
How exfoliating can help with breakouts & bacne
The difference between physical exfoliating and chemical exfoliating
About some non comedogenic products that can help
About how taking internal collagen can be more helpful than topical collagen
Which toxic ingredients to look out for and resources that can help you spot them

References:

Connect with Celeste: Website | Instagram
Celeste’s Fermentation Book | Celeste’s Acne Skincare Guide

8: Developing Strength and Cutting through Fitness B.S. with Coach Justin Jarel Oct 17, 2019

At 18, Justin began working at his local YMCA where he got certified to teach children as well as his water safety certificate. After getting certified, he started coaching Westside Special Olympics and later coached the Junior Olympic swim team as well as a high school strength conditioning for water polo and swim. That is where Justin really fell in love with strength training.

Now, Justin really focuses his efforts on helping athletes take it to the next level when it comes to strength training. His no B.S. attitude and deeper understanding of strength performance really provides an environment where his clients can flourish and accelerate their functional fitness growth. In this episode, we take a deep dive into all things workout and fitness.

_____

In this episode you’ll learn:

How having a “student” mentality improves workout experience and progress
Justin’s go-to assessment for those back in the gym after a hiatus
About the benefits of box squatting
About the Conjugate Method of Powerlifting
Why you shouldn’t worry about “getting strong but not looking bulky”
Why diet is imperative to your workout progress
About the benefits of strength training for weight loss
Justin’s advice for those training for marathons
Recommendations for those working out after a long sedentary period
Advice for those strength training with limited funds
The difference between class instructors and trainers/coaches
Why strength training is a good option for those with little time
About the Linear Progression Method and the Strength Hypertrophic Power-building Method
About CNS Adaptivity
What a deload week is and when to do them
The difference between strength and hypertrophy
How to best develop a big butt
The tie between aesthetic and functionality; Sickness Fitness Wellness Continuum (Death vs. Wellness vs. Fitness)
How fitness/lifting improves brain functionality
The lowdown on Crossfit
The importance of having good form
What to look for in regards to bad programming/coaching:
Why it’s crucial to check your ego at the door and not be intimidated in the gym

________________________

References from the episode:

Connect with Justin: @jjarel | justinjarel.com

The gym where he instructs: @Deuce_gym in Venice, CA

7: Teaching (picky) kids to love healthy eating with Jennifer Anderson, MSPH, RDN Oct 09, 2019

In this episode you’ll hear tips from Jennifer (aka @Kids.Eat.In.Color), a mom, wife, and registered dietitian who has a masters of science in public health, in international health and human nutrition from Johns Hopkins School of Public Health. When she was a new mom, Jennifer learned that feeding kids is sometimes tricky. Her first child fell off the growth chart and she learned how much effort can go into feeding a child and has spent a lot of time studying and working in the world of food, culture, and family.

Jennifer completed dietetics coursework through the University of Northern Colorado, and organized her own dietetic internship focusing in policy and organizational management in the Washington DC metro area. She also has a bachelors of science in Cultural Anthropology & a minor in Economics from Wheaton College. Additionally, she spent 6 months living in India studying poverty and development and coordinated the Youth Nutrition Program for a food bank for several years. That's where she learned how much kids need veggies and decided to go back to school for nutrition and public health.

In this episode you’ll learn:

How Jennifer got into child-focused nutrition
Why pressuring kids to eat can have negative effects
How your approach can help avoid “food battles” with children
How parenting strategies can affect the foods that kids want and like
Why it’s helpful to have structure when it comes to meals and snacks
How to start changing your approach to food as a parent
Why parents should decide what to serve, and allow their kids to decide what to eat and how much
How to work with their changing taste buds and adjust accordingly
About setting goals to shoot for when it comes to protein, fat, veggies & fruit intake
Some things to be aware of when it comes to feeding certain age groups
How teaching that there aren’t good or bad foods can help prevent kids from associating foods with certain feelings
Tips for eating in social situations
That sugar intake actually has not been shown to cause hyperactivity in children
Why it’s important to balance setting boundaries and allowing kids to learn about food on their own
Why listening to your body is key when it comes to eating
How to approach family dynamics in relation to what your kids eat
Why kids under 2 don’t need juice
How to approach fast food with children
About breastfeeding and formula
Jennifer’s advice on supplementing vitamins for children

References from the episode:

Connect with Jennifer aka Kids.Eat.In.Color: Instagram | kidseatincolor.com

6: Discovering Wild Foods & Integrating Ethical Business Practices with Darin Olien Oct 03, 2019

Darin Olien is a “Superfood Hunter”, exotic superfood expert, and the author of the book, SuperLife. He uses his hands on experience and knowledge to help formulate supplements and has a passion for traveling the planet to discover new and underutilized medicinal plants and healthy foods.

In this episode you’ll learn:

What Darin does as a superfood hunter & how he got started in the field
Why he travels all over the world to visit superfood farms in person and what he’s learned
What “wild food” really is
About how and where baruka nuts are harvested
Why Darin believes fair trade is crucial and how he operates business with locals
About the journey to create technology that can successfully crack a baruka rather than having locals do it by hand
What a baruka tastes like and about it’s nutritional content
About their program to plant trees in Brazil and fight deforestation
How each food purchase is like “voting with your dollars”
How spending a few extra bucks can really change the nutrient content you receive
About Darin’s book SuperLife and his approach to nutrition
Darin’s hint as to what his next superfood focus will be
About the benefits of turmeric and other superfoods
How losing his house in Malibu fire has affected his outlook on life
How Darin stays fit while traveling and about his recent favorite pool workout
What Darin’s new podcast will include
About Darin’s morning routine and how it has helped him know himself better

References from the episodes:

Connect with Darin Olien: @superlifeliving | superlife.com
Baraku Nuts: barukas.com/meowmeix

5: Mastering Breathwork, Cold & Hot Exposure with Kimmy Moss Sep 25, 2019

In this episode, we take a deep dive into breathing techniques, cold exposure and heat exposure. While new health and fitness trends are always popping up, we’re taking it back to the basics with our guest, Kimmy Moss. Kimmy is a coach and leads the Breath & Exposure program at Deuce Gym. “You can go weeks without eating food, days without drinking water but how many minutes can you go without breathing?” - Kimmy Moss. Kimmy really challenges us to think about something we haven’t paid much attention to on the regular: our breathing patterns.

Kimmy is also a huge advocate for cold exposure. From her college soccer years, she had naturally been drawn to the benefits of incorporating cold body dunks into her routine. Now as an XPT Level 3 Certified Coach, she teaches students how to conquer their fears of the ice bath using breath as a tool to get their bodies and minds through the stress of cold exposure.

In this episode you’ll learn:

The power of nasal breathing
How to increase your CO2 tolerance
How to downregulate (transition to parasympathetic mode)
How to upregulate / energize yourself with your breath
The importance of breathing into your diaphragm/belly
A primal breathing technique
The benefits of cold exposure
The roots of hold/cold exposure
The benefits of heat exposure
Infrared sauna vs. dry sauna

Resources:

Connect with Kimmy Moss: @Kimmy.Moss

4: The Power of Mobility: Why Listening to Your Body is KEY with Dr. Jen Esquer Sep 18, 2019

Dr. Jen Esquer is a Doctor of Physical Therapy (DPT, PT) based in Los Angeles, CA. Her love for movement and the body came from an early age as she competed in gymnastics for 9 years, coached and taught Pilates for 6 years through undergrad and graduate school.

She continued to explore movement through calisthenics and AcroYoga and focused on educating people through social media. With her release of her latest program, The Mobility Method, Jen continues to help more people learn how to relieve pain, prevent injury and optimize their movement.

In this episode you’ll learn:

The connection between flexibility & mobility
How athletes can work on mobility without sacrificing performance
- Stimulating fascia, warming up for workouts, foam rolling
Passive vs active stretching
How lack of mobility in one area can affect the whole body
Stress management effects on mobility and health
Daily practice for mobility work
Correlation between mobility and longevity
PNF stretching & FRC (Functional Range Conditioning)
Jen’s Programs

References from the episode:

3: Why There's No "One Size Fits All" Diet with Tyler Jean Sep 12, 2019

Tyler is an aspiring Naturopathic Doctor and current medical student in Portland, OR. Tyler has always been a firm believer in educating others about their health. While it can be easy to get caught up in the latest fads and dietary trends, Tyler believes that the food we eat creates the foundation for life.

After his sophomore year of competitive collegiate swimming, Tyler traded in his vices, such as sour gummy worms and Goldfish, for a completely vegan agenda inspired by the book, “The China Study.” After transitioning to a plant-exclusive diet for a period of 18 months, Tyler realized that a strict vegan diet was not the best fit for his body and shifted his focus to a more balanced approach which incorporated wholesome foods to fuel his daily activities and athletic performance. It was this journey that catalyzed Tyler’s passion for naturopathic medicine and embracing the fact that not every “program” is a one-size-fits all solution.

In this episode you’ll learn:

The reason behind Tyler’s passion for Naturopathic Medicine
Why Tyler believes adopting a non-dogmatic diet can positively impact your health
The benefits of an Anti-inflammatory diet.
Algae Oil + Fish Oil Supplements vs. Eating them Whole -> Where you can reap the benefits most.
The negative impact of vegetable oils + Omega 6’s and how they impact the positive benefits of Omega 3s.
Recommendations for the best type of animal meats for your health.

Free Range vs. Pasture Raised
- Eating the best you can with what you have access to.

Methodology: Quality of food over quantity of food, The Condiment Approach.
Accessibility of meat and why quality matters.
The lowdown on bone broth.
The issues with heavy metals in plant-based protein powders
How to increase protein intake on a plant-based diet
Ketosis + the Parasympathetic Nervous System
How to find a diet/lifestyle that is sustainable for you

The importance of trying different diets and finding out what’s best for YOU.

Importance of detoxification.

Resources:

The China Study by T. Colin Campbell, PhD and Thomas M. Campbell II, MD

Connect with Tyler Website / Facebook / Instagram

2: Why Strength Training is The Fountain Of Youth Sep 12, 2019

Our second episode spotlights one of Master Your Health’s co-founders, Christopher Rocchio. Chris Rocchio is the mastermind behind a lot of the research that goes into the shows. If he’s not at the gym or training a client, you’ll often find him reading the latest health literature and online research.

Chris Rocchio is a health coach that specializes in meal plans and training clients to hit their personal fitness goals. In the podcast, he lays out some of his methods and approaches to both of these topics, as well as covering supplementation, rest & recovery, and optimizing your nutrition.

In this episode you’ll learn:

How he worked through an injury
Why he prioritizes strength training and the benefits including:
- Body composition
- Fat loss
Fat-burning; pre-workout nutrition; storing fat
Post-Workout nutrition and timing your carb intake
Vitamins & supplements
- Essential Amino Acids, Whey Protein, Carnitine, Beta Alanine, Magnesium, Probiotics, Zinc
- Fish Oil - If you get a strong fishy burp after taking fish oil, it's most likely rancid. If you cut the geltab open and taste the oil, it should taste fresh & mild.
Recovery
- Don’t over-train and take rest days
- Sleep and growth hormone
Inflammatory foods vs anti-inflammatory foods
Alcohol and how you body prioritizes metabolizing the alcohol before it burns the food

Resources:

Study showing no overall difference between fasted vs fed workouts
Chris’ post on Alcohol: https://www.instagram.com/p/BvHFojtgIyS/
Connect with with Chris here: @Chris.Rocchio_Fit

1: Battling an Eating Disorder & Getting Back to Health Sep 11, 2019

Welcome to our first podcast from our series, “Master Your Health” by Amanda Meixner & Chris Rocchio. We created this podcast to share the tips & tricks to master your own health and optimize your body from the inside-out! Whether you’re on the treadmill, in your car, or cooking - we wanted to make this accessible, digestible information for you to incorporate into your daily life!

Our first episode spotlights one of our co-founders, health & nutrition guru & Instagram powerhouse, Amanda Meixner.

Amanda’s love of health and fitness runs deep. As a former high school athlete and lover of the outdoors, Amanda had always been drawn to being active. It wasn’t until she had battled an eating disorder and recovered, that she found her passion for meal prep, wellness, nutrition, and healthy weight loss. Before Instagram was oversaturated with meal prep, healthy cooking, and nutrition tips - Amanda was one of the pioneers within the space. Her passion and interest in healthy meal prep for ANYONE started while working her first job out of college. She quickly realized the fastest, easiest way to save money and eat healthy, was to prep all lunches & dinners for the week, and decided to share it. From there, her content evolved to posting more healthy eating tips to overall nutrition advice. Organically, Amanda saw exponential growth and engagement on the platform, and quickly turned her passion into a business.

In this episode you’ll learn:

Amanda’s background & evolution: Why she decided to hone in on meal prep, healthy eating, body positivity, and what sparked her interest to share her tips & story on Instagram
The progression of Instagram content & providing value for her followers & audience
The truth behind her Instagram success
How you can lose weight without counting calories
The connection with ultra processed foods and weight gain
Compounding factors of eating processed foods
Meal Prep Tips & Grocery Shopping Strategies
Workout nutrition: What to eat before, during, and after your workout.
Health benefits of the sauna
How to set up your bed like a sleep sanctuary

Resources:

Study referenced: In this feb 2019 randomized controlled trial, ultra-processed diets caused excess calorie intake which in turn led to weight gain unlike the
Connect with with Amanda here: @MeowMeix | MeowMeix.com

Welcome to Master Your Health Podcast Aug 15, 2019

The Master Your Health Podcast is all about providing you with the information and tools you need to elevate your life. The hosts, Chris Rocchio and Amanda Meixner, are dedicated to being your top resource for all things health, nutrition, fitness and wellness. While we believe there is no one-size-fits-all plan that is perfect for everyone, we’re all about discovering the right systems that work for you to accomplish your health and wellness goals.

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