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I got this question recently, and it's a great question...

I'm all about taking collagen ever since you said it was important. But how much should I be taking? You know the importance of collagen. Many of you take it religiously. But how much is optimal? I've got a number for you now.

My recommendation USED to be any amount! However, now based on current research and personal and client experience, here's my updated recommendations up front. Below I have more detail about why this is important and how I came to these numbers.

Ideal Collagen Per Day 20 grams of collagen for every 100 pounds of ideal bodyweight. OR, for an equation you can move the decimal point in your weight 2 spots to the left or multiply by .01: (body weight) x (.01) x 20g = grams of collagen per day:

• At 150lbs body weight = 20 g x 1.5 = 30g of collagen.
• At 175lbs body weight = 20 g x 1.75 = 35g of collagen.
• At 200lbs body weight = 20 g x 2.0 = 40g of collagen.
• and so on.

And honestly, I would say the more the better.

This is the amount that is IDEAL. And yet, with this specific supplement, MORE IS ACTUALLY BETTER. So in some ways think of this as a MINIMUM.

BTW, when I say 20 grams I literally mean grams of protein when looking on the nutrition label:

In this example (​which is the multi collagen I take​), to get my 40g of collagen, I'd need to take about 4 scoops In this example (​Biotics collagen​), the scoop is way bigger, so to get my 40g of collagen, I only need 2 scoops. In this example (​Vital Proteins collagen​), the scoop is also way bigger, so to get my 40g of collagen, I only need 2 scoops. What Are Best Types of Collagen? Collagen Types There are 29 types of collagen that have been identified, but most supplements will contain 1 or more of the following:

• Type 1 — Collagen found in skin/hide, tendon, scales and bones of cows, pigs, chicken and fish
• Type 2 — Formed in cartilage and typically derived from poultry
• Type 3 — Fibrous protein found in bone, tendon, cartilage and connective tissues of cows, pigs, chicken and fish

Types 1, 2 and 3 comprise 90% of the collagen found in your body. So look for a "multi" collagen that has AT LEAST these 3. More types are even better.

Hydrolyzed May Be Best Also, the "hydrolyzed" version may be the best way to go. Hydrolyzation refers to a processing technique that breaks the molecules down into smaller fragments, thereby enhancing intestinal absorption. It's pre-broken down and mixes easier in liquids, vs the gelatin which has to be mixed in a hot liquid. I recommend going with a hydrolyzed collagen for supplementation, and then gelatin for cooking.

Which Collagen to Buy * ​I love the hydrolyzed one I sell through Biotics which has types 1, 2, and 3.​ These are flavored (chocolate or vanilla) and are great for coffee and desserts. * ​ This is a good unflavored hydrolyzed one off of Amazon.​ It contains types 1, 2, 3, 5, and 10. * Or any hydrolyzed collagen with at least types 1, 2, and 3.

Here's HOW I do it: * 10g of collagen for every cup of coffee. Throughout a day I get 30 to 40g of collagen just from drinking coffee. * 10g of collagen after a workout. Because tendons and ligaments are NOT soft tissue like muscle, it takes much more effort and much more time to work collagen into joints, ligaments, tendons and cartilage. BUT if you have good blood flow to your joints and tendons (like after a workout), the collagen will make it's way into those areas easier. * 1 scoop of collagen whenever I think about it!

Here's Why Collagen is the most common and abundant protein in your body. It accounts for approximately 30% of the total protein in your body. One of its primary purposes is to provide structure to allow tissues to stretch and flex while maintaining tissue integrity. Because collagen is 1/3 of your body's protein, this is how I came to the number of 20g to 30g per 100 lbs of ideal bodyweight.

Collagen is found in every part of your body, but especially your skin, connective tissues like tendons, ligaments, and cartilage, your bones, organs, blood vessels (makes them elastic), hair and nails.

Collagen helps with wrinkles. Since most of us are in the 2nd half of our lives (the best half!), collagen can be the game changer that makes a difference with our skin. Even tho personally I feel like I see more wrinkles in the mirror, I do get compliments on my skin all the time!

Collagen is crucial for those of us that workout (which should be all of us ;) Since it's the main component of bones, ligaments, tendons, etc., supplementing with collagen regularly helps you recover from workouts better, helps with the adaptation that you're looking for, and helps prevention and recovery from injuries.

Collagen has been proven to be healthful on other levels. It can improve sleep, reduce joint pain, improve gut health, glucose tolerance and blood pressure, reduce cardiovascular damage, lower your risk of osteoporosis, and lower inflammation and oxidative damage from all sources.

Balance your meat with collagen. Our ancestors more than likely made use of every part of the animal, consuming everything that could be consumed, and finishing with simmering the bones to get every last bit of nutrition out of the carcass as possible. Our ancestors naturallly (and probably inadvertently) got a lot more collagen than we do in this modern world. The primary amino acids in collagen — glycine, proline and hydroxyproline — make up the matrix of connective tissue. Beef contains very little of these amino acids, so eating only muscle meat will not provide enough amino acids to allow you to build strong connective tissue and maintain bone strength. Supplementing with collagen is the key.

What do you think? Feel free to send me some feedback :) Resources: ​Skin Pharmacology and Physiology 2014; 27: 47-55 (PDF)​

​Journal of Medical Nutrition & Nutraceuticals 2015; 4(1): 47-53​

​J Drugs Dermatol. 2019 Jan 1;18(1):9-16​

​Bone 2010 Mar;46(3):827-3​

​PLoS One 2014 Jun 13;9(6):e99920​

​J Agric Food Chem. 2010 Jan 27;58(2):835-41​

​J Pharmacol Sci 2012; 118: 145 – 148 (PDF)​

​Curr Med Res Opin. 2008 May;24(5):1485-96​

​Curr Med Res Opin. 2006 November; 22(11):2221-32​

​Am J Physiol 1982 February;242(2):G85-8​

​USA Today August 26, 2023​

​J Med Food. 2016 Sep;19(9):836-43​

​J Med Food. 2010 Apr;13(2):399-405​

​J Med Food. 2010 Apr;13(2):399-405​

​ABC15 August 21, 2023​

​Molecular Cell Biology, 4th Edition, Section 22.3. 2000​

​Amino Acids 2018 Jan;50(1):29-38​

​Science April 7, 2022; 376(6589): 188-192​

​National Natural Science Foundation of China, Chinese Scholars and Cooperators Achieved Progress in Bioprocessing-inspired Fabrication​

​Phys.org April 8, 2022​

​RayPeat.com Gelatin Stress and Longevity​

​USA Today August 26, 2023​

​ABC15 August 21, 2023​

​Nutraingredients.com March 19, 2015​

​Charlotte’s Book, Collagen Supplements​

​Amino-collagen.com, Types of Collagen​

​Woundresearch.com, A Review of Collagen and Collagen-Based Wound Dressings​

​Paleo Leap, Collagen Versus Gelatin​

​Rodale’s Organic Life May 19, 2017​

​Consumer Wellness Center October 5, 2017​

​Bonebroth.news October 5, 2017​

​NIH. Environ Health Perspect. 2001 Oct; 109(10): 983–994​

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Here's What Can Happen When You Take Apple Cider Vinegar Start adding Apple Cider Vinegar (ACV) to your daily protocol, and here's what will probably happen:

• Your digestion will get better. On all levels. Bowel movements will be more consistent. Constipation and diarrhea will improve. Heartburn will go away.
• Blood sugar levels will improve. You'll have less dramatic blood sugar spikes, less insulin secretion, which translates into feeling better, having an easier time sticking to your diet, and fat loss.
• You'll have slightly more energy. Because ACV activates the AMPK pathway. Which basically helps your body create energy endogenously.

I'm gonna explain HOW to add ACV to your daily routine in a progression based way... but first...

A Little More Context When I went through Nutritional Therapy school over 12 years ago, one of the first things we learned to improve digestion and manage blood sugar handling was to take apple cider vinegar. I remember thinking, “This is ridiculous. How can taking apple cider vinegar be so good for you? It’s just vinegar?!”

But sure enough, when I put it into practice, my acid reflux improved, my digestion got better, my bowel movements got better… and every single client I had implement the same protocols experienced the same exact benefits.

Recently I had a client and friend reach out:

“I have acid reflux. It just started out of nowhere. What do I do?”

I told this person:

“Eat clean today. And take ACV just before meals. Get back to me when you notice some changes.”

The next day, his reflux was gone.

Why Apple Cider Vinegar is Good Vinegar increases stomach acidity. Your stomach is meant to be acidic. This helps it activate a protein digesting enzyme called pepsin. It also helps it disinfect and neutralize pathogens. If you have acid reflux, it’s usually an indication of too little stomach acid. With too little stomach acid, your digestive system “backs up” into the esophagus. ACV before meals helps you digest proteins better. Check out my previous post and podcast on ​How to Support Digestion.​

Vinegar reduces blood sugar spikes and insulin spikes. The acetic acid helps make muscles more receptive to glucose, uptaking glucose more efficiently, and pulling excess glucose from the bloodstream. This will minimize your blood sugar spike and get you back into a fat burning state relatively faster after a meal. ACV before meals helps with blood sugar regulation.

Vinegar activates the AMPK pathway helping to create energy. The AMPK pathway is sensitive to low energy and low calories. When activated, it prompts your cells to make energy endogenously (internally) through stored glycogen and/or fat stores. ACV in the morning and/or before workouts can help with energy creation.

Benefits to Your Health Journey Because of these improvements in digestion and blood sugar handling:

• Vinegar helps with satiety. The stronger your digestion, the more nutrients you get out of your food and the more your body gets what it needs. Your body will naturally give you signals of being satisfied, making you less hungry less often, and less susceptible to snacking and deviating from your nutrition.
• Vinegar helps with nutrient sufficiency. The stronger your digestion, the more nutrients you get out of the food and the more you become nutrient sufficient over time. This is crucial for long-term health.
• Vinegar can help with fat loss. Less blood sugar spikes means less storage of energy into fat stores. Less blood sugar spikes also means less cravings and urges, as mentioned before.

Apple Cider Vinegar progression. Get yourself some organic apple cider vinegar. It can be Bragg’s but it doesn't have to be. I specify organic because apples are on the EWG’s Dirty Dozen Pesticides in Produce.

Also, keep in mind, you don't have to be perfect with this. If you just committed to the first step below, it would be a huge win, and you could stop there.

1. Start with 2 tbsp first thing in the morning with a glass of water (or you can shoot it). This will prime your digestive system for the rest of the entire day. It will also get your body creating energy internally for the rest of the day. If you did nothing else and just did this, you’d see some great improvements.
2. If that's easy, next go to before meals. To take your ACV support to the next level, take 2 tbsp just before each main meal.
3. As a bonus, take some ACC before workouts. Taking ACV in a fasted state reinforces your body's ability to create energy on its own.
4. If you really want to be neurotic, take ACV before snacks. If you have the ability to have ACV on hand at all times, take 1 tbsp just before snacks.
5. Finally, if you’re not ACV’d out by the end of the day, a little ACV before bed can help with blood sugar regulation during sleep, which will translate into better sleep.

Commit to what works for you. Do it for a while. Then build on it and add to it if you want. But you don't have to do everything all at once.

Keep it Real.

Resources:

Apple cider vinegar attenuates lipid profile ​https://pubmed.ncbi.nlm.nih.gov/19630216/​

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels ​https://pubmed.ncbi.nlm.nih.gov/19661687/​

Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal ​https://pubmed.ncbi.nlm.nih.gov/7796781/​

The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle ​https://pubmed.ncbi.nlm.nih.gov/25626409/​

Acetic acid activates hepatic AMPK and reduces hyperglycemia ​https://pubmed.ncbi.nlm.nih.gov/16630552/​

AMP-activated protein kinase plays a role in the control of food intake ​https://pubmed.ncbi.nlm.nih.gov/14742438/​

Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation ​https://pubs.acs.org/doi/abs/10.1021/jf900470c​

AMPK activation—protean potential for boosting healthspan ​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4039279/

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I get this question A LOT. I got it during a recent talk and guess what... I WAS ABLE TO ANSWER IT LIKE A CHAMP. And now you can too.

Cow's can't catch a break! First there was the nutritional attack using saturated fat and cholesterol. Now they are drinking too much water?!

What Cows Actually Do TODAY cows and bison and other ruminants do pretty much the same thing that they have ever since they’ve been on this planet. Even in conventional farming situations they are raised on pastures for most of their lives:

• They move across the pasture, eating natural vegetation, transforming the vegetation into their flesh for food for omnivores and carnivores
• All the while adding back water, nutrients, and microbes back to the soil, fertilizing and rebuilding the soil.
• Most of their water comes from the water that naturally falls on the land. most ot their water comes from the vegetation they eat - just like it always has!

False Numbers The numbers typically quoted FOR THE water consumption for cattle and beef are almost always exaggerated.

The water amounts typically quoted are the estimated total amount of water consumed by the cattle over a lifetime.

What you don't hear is that the majority of the water cows consume is water that would be there anyways, that falls on the land naturally through precipitation, absorbed by vegetation, without irrigation. Just like it always has!

A small % of the water is from what we would consider to be precious water resources and IRRIGATED water.

Cattle Water Consumption * 95% of cow water consumption is green water! * Less than 5% of water consumption by cows is blue water.

Cattle Advantages * Cattle occupy land in it’s pristine shape, the land does not have to be modified… In fact they occupy land that isn't fit for crops * Cattle rebuild the soil. * An estimated 30% of the water they consume is put back into the environment. * Pound for pound, beef is one of the most nutritious foods you can consume.

Crop Disadvantages The way most crops are farmed, they are NOT rebuilding the soil… in fact they do the opposite. Through repetitive farming, most crops create hard impacted dirt, which does not hold water and contributes to runoff.

In a lot of situations, YOU HAVE TO MANIPULATE THE LAND to make it fit for crops. make it flatter. which can contribute to runoff and soil depletion.

Plants typically require massive amounts of fertilizer, glyphosophate, insecticides, and herbicides.

Nutritionally, there is no comparison! Pound for pound beef beats any crop there is in protein, vitamins, minerals… except carbohydrates!

NOW this isn’t an argument against crops!
It’s an argument FOR beef!
It’s an argument in defense of beef!

I truly believe there’s a push for you to NOT eat meat because makes you strong.

If you want to be strong, clear minded, vibrant, and resilient, EAT MEAT. As you’re doing it know that it isn’t just good for you, it’s good for all those around you and it’s good for the planet.

Let me know what you think of this information!

• "Buy me a coffee ;)" https://buymeacoffee.com/paulctijerina
• To support yourself and your health join my 21 Steps Masterclass https://bit.ly/SHT-21-Steps
• Get in touch with me through my linktree at https://linktree.com/paulctijerina or just shoot me an email at paulctijerina@superhumantransformation.com

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Caloric Compensation The more you exercise, the more you unconsciously and consciously compensate by being less active. (exercising more does not burn more calories) The more you exercise, the more you unconsciously and consciously compensate by eating more. (exercising more does not burn more calories) Constrained Energy Expenditure The more you train, the more you might be pulling away energy and resouces for other vital functions. 1 hour of power is enough! Plus being active all the time. PRO TIP! It's NOT the more you do, it's the WHAT you do and HOW you do it! Start to look at "cardio" and aerobic exercise as opportunities for fat-for-fuel training! This episode gives you all the details! To support me: * get on my newsletter https://superhumantransformation.com * check out all my links where you can connect with me on social media, schedule some time with me, and even buy me a coffee https://linktr.ee/paulctijerina

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YO! This is a great interview with Bobby Baum of Baum Therapy out of Reno. In my travels as I share my message of health, NOW from an off grid, over-landing, and boondocking perspective I call Operation Rewild, I had a chance to do some talks with BLM Fire up in Reno, and also connect with some other health professionals. Bobby Baum is a sports massage therapist among many other things, and he shares his insights and tips for living a better, pain free life. Thank you so much for listening! if you haven’t already, there’s a TON of great episodes, I’d start all the way at the beginning! If you find this information useful, feel free to support me in whatever way feels right! Just following is enough, and sharing is even better! You can take a moment to leave a review because they really do help! To take your support even further: ☕️ to support me https://buymeacoffee.com/paulctijerina 👊🏽 to support yourself and your health while supporting me, the BEST and most efficient way to dial in your nutrition, sleep, fitness, mindfulness, and simplifying life is my 21 Steps Masterclass, which includes recipes, meal plans, workouts, live calls, and more https://bit.ly/SHT-21-Steps ⏱ to schedule some time with me, or to apply for health coaching, visit my link tree https://linktree.com/paulctijerina Big takeaways from this discussion: * Pay attention to the things that inspire you and make you feel good. This could be a clue into what you could do as one of your passions! Bobby Baum started young watching his chiropractic mother work on and heal others. This planted a seed for him to want to do the same. * Always evolve, don’t stay stagnant. Bobby is always seeking uncomfortableness to push his boundaries of learning and experience. * Icing can be useful, in moderation. * Seek mentors. Don’t be afraid to say you don’t know and have a network you can refer people to. * Be a bridge to others. Be a bridge for the people you care about and work with to find the support they need. * Keep moving. All day every day. * Break up stagnant positions. Take breaks throughout the day. Set alarms! * Pay attention to how your body is stacking. Check-in with yourself from time to time. * Exaggerate big chest and supinating palms. As often as you can remember. * PVC pipe shoulder pass throughs are great. * Psoas muscle. Learn to work it! * Find good examples of movement that you can "xerox."

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This is just ONE of the reasons I love my online community. We get to have LIVE chats with each other pretty regularly! In this LIVE chat we talk sleep, protein, Bitcoin, and more ;)

When you have time, watch this recording of one of our recent live chats. I'm also providing you with some resources that we mention below. Wanna get in on this community or at least check it out? I'd love to see you in there! Use this link for a 14-day free trial.

Below, find some of our conversation's highlights 👇🏼 00:19 Christina's question about sleep... Get early morning light! First thing! Probably the most powerful thing you can do. Here's Huberman's episode on morning routine.

Cathy recommends cold tart cherry juice before bed. Got it from Stacy Sims' book Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond

Lisa's husband Jesse recommends Dudley Evenson Meditations.

• Get the audio here on Amazon.
• Here's a Dudley Evenson sleep playlist on YouTube.

12:07 Jesse's protein testimonial. FYI, protein and muscle is where it's at!

18:25 Here's where I talk about Satoshis for engagement. * What is a Satoshi? * Buy Bitcoin here https://www.swanbitcoin.com/paulctijerina/, my recommended place. * This is the app you'll want to get for me to send you Satoshis https://www.walletofsatoshi.com/

21:01 Here's where I talk about that Bosnia prepper article. * Read this article! "How I survived a year of SHTF in 90s Bosnia." * I think i have knowledge now to smell trouble, you know when everybody is saying that everything is going to be fine you somehow know that is everything going to fall apart.

26:39 Operation Rewild! https://www.operationrewild.com/

Work on the most important things! Eat real food. Prep for 14 days shelter in place. Buy weapons and ammo. Put some money in Bitcoin! part or most of savings in BITCOIN! https://www.swanbitcoin.com/paulctijerina/

Learn a skill! Skills are valuable. Build a community! We got one here, and find a local one as well. Things to buy that you can trade: * pocket knives * lighters * batteries * flints * alcohol very good * hygiene stuff * coffee * cigarettes

Now is the time! Focus on your health, animal based nutrition, ancestral health, and simplified living. I CAN HELP YOU, IT'S WHAT I DO.

THANK YOU FOR YOU! 💲 CONSIDER BITCOIN!!! If you don't understand it, take the time to understand it. I recommend this book The Bitcoin Standard.

• Use my referral link to buy Bitcoin here https://www.swanbitcoin.com/paulctijerina/.
• I have a talk on May 6th Bitcoin 101. Let me know if you'd like to attend by replying to this email.

☕️ Buy me a coffee and support the mission Operation Rewild.

🔗 connect with me and/or support me beyond what you already do here https://linktree.com/paulctijerina

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Reject the Reset! I put this video together with a lot of love, because I care about you!

👉 Here's the video interview between Mercola and Jones (you may have to enter your email)

👉 Here is the interview on Apple Podcast

Now is the time! To focus on your health, animal based nutrition, ancestral health, and simplified living. If you need help, IT'S WHAT I DO. Schedule some time with me here https://calendly.com/paulctijerina

🔗 Connect with me and/or support me beyond what you already do here https://linktree.com/paulctijerina

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I was honored to be interviewed by Angie Peacock (of Medicating Normal documentary, and also one of our other LIVE recorded calls). Please take a moment to check out this conversation! Lots of great gems!

There is Hope! With health, anything is possible. EVERYTHING IS POSSIBLE.

100% of the time, when you improve your health, you improve how you feel.

Challenges and Trauma as Allies. Look at your challenges and trauma as allies in your journey.

They can be the catalyst for positive health changes, they give you skepticism, and they make you ask questions.

How to Make Health Change. 1. Vision for self and health. Connect with a vision for yourself and health. What changes do you want to experience? What is possible? 2. List out the options. What are the things that you could work on to move in that direction? What are the things you know you need to work on? 3. Start simple. Then start with just 1 thing. Something simple. That you can do most days if not every day.

Here’s the Good News: You WILL experience changes. Look for them to show up. Then you know you’re on the right track.

Once you start to notice the results, for most of these health habits, they may be subtle, but they are CUMULATIVE OVER TIME.

Consistency is Key. PR TIP: Focus on your current habits, not your current results.

Small habits over time add up to big changes.

PR TIP: You get what you do consistently.

Avoid Perfectionist Mindset! Avoid thinking you have to go to extremes, or go “all or nothing.”

Keep it simple and doable.

Simple Things to do with Nutrition * Learn how to read labels. * Embrace animal foods and protein. Protein is the most satiating of all the macro nutrients, and the most nutritious. * Get your first meal of the day spot on! That will give you momentum.

Simple Things you can do with Fitness 1. Start with a walk in the morning. Habit stack it with getting some natural light and fresh air. This is GREAT for some "own mind time." 2. Add a walk in the evening when you’re ready. 3. Add movement breaks throughout the day.

Simple things you can do for Sleep * Get early morning natural light into your eyes, without sunglasses. * Get brightness throughout the day. * Minimize your exposure to brightness at night.

How to focus on brain health: * Exercise! Walks are powerful. * Train your body to be metabolically flexible and use fat for fuel. Do this by 1. eating real food 2. keeping carbohydrates relatively smaller compared to other things 3. allowing natural space between your meals with no snacking. * Get natural light every day = great for mitochondria. * Prioritize your sleep. * Take a quality creatine monohydrate. 1. Buy this creatine, https://amzn.to/3LJ1ehB. 2. Here’s a great article on creatine https://chrismasterjohnphd.com/tools/2017/12/20/consuming-creatine-in-foods-and-supplements * Get choline! Eat animal foods and egg yolks. * Minimize TV. DO build social connections and play games.

Why work with a coach? * A good coach can be a shortcut to health. * A good coach supports you. * A good coach helps you hold yourself accountable.

How to find a good coach: * It has to feel right. * It has to make sense. * The coach has to seem to care. * A good coach gives you autonomy and doesn’t just tell you what to do.

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What is meditation? ✅ Meditation is awareness. It's practicing awareness. ❌ Meditation is NOT about emptying the mind, or not thinking, or concentrating really hard. ❌ You don't have to block out thoughts or create a special state of mind or be peaceful or calm. How to meditate. ⦿ Find a spot that feels good and where you're relatively undistracted. ⦿ Determine how much time you want to sit. ⦿ Choose something to be aware of. Use current moment sensory experiences such as listening to sounds, feeling the body, or focusing on the breath. ⦿ Sit comfortably, but calm and assertive. ⦿ I recommend keeping your eyes open. ⦿ Start your timer. ⦿ Be aware of sounds by listening. ⦿ Notice yourself thinking. ⦿ Come back and listen. ⦿ Do this over and over. Why meditate? • There are a TON of benefits that come from meditating regularly: • Physical - destress, reduce aging, boost immune system • Mental - calm mind, improve focus, productivity • Emotional - intuition, creativity • Which all lead to overall wellbeing and happiness When to meditate? • Mornings are ideal. • Habit stack AFTER something you already do or • BEFORE something you want to reward yourself with. Where? • Anywhere conducive to some quiet time. • Edge of bed. • Patio. • Dining room table. • In your vehicle. How long? • Starting out 3 to 5 minutes. To support me: * get on my newsletter https://superhumantransformation.com * check out all my links where you can connect with me on social media, schedule some time with me, and even buy me a coffee https://linktr.ee/paulctijerina

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Listen in to our What You Need to Know conversation from this month! We go over lots of useful info and important topics! See the time stamps below for topic-related times :) Time Stamps / Topics: * 01:29 self reliance and happiness * 02:46 muscle centric * 10:13 blood sugar handling * 13:25 heart rate zones * 18:22 best sleep hacks * 20:56 mindfulness * 28:23 readiness * 34:54 podcasts and channels

Mentioned: * Must listen! You'll hear a lot of consistencies that I've mentioned before! The Philosophy of Modern Survivalism with Jack Sprirko (WiM279) * Must listen! About financial! Freedom to Transact | THRR143 * Must read! Chris Martenson's latest Crash Course * Must read! History of the financial system and also a little Bitcoin The Bitcoin Standard

To Follow: Dark Horse with Bret Weinstein BEYOND useful. Critical thinking at its best.

• Dark Horse on Spotify
• Dark Horse on Apple
• Dark Horse on Odysee

Peak Prosperity More critical thinking! Chris has the guts to say what needs to be said!

• Peak Prosperity on Spotify
• Peak Prosperity on Apple
• Peak Prosperity on Rumble
• Peak Prosperity on Odysee

What is Money with Robert Breedlove One of my favorite podcasts, all about money, bitcoin, and so much more.

• WiM on Spotify
• WiM on Apple
• WiM on Rumble

Mercola The OG in health! You MUST be subscribed to his information.

• Mercola on Rumble
• Mercola Substack

Russel Brand LOVE his stuff.

• Russel Brand on Rumble

Grand Theft World OUT THERE. But useful.

• Grand Theft World on Spotify
• Grand Theft World on Odysee
• Grand Theft World on Rumble

SUPPORT and CONNECT the SHT: • The best thing you can do to support me and my work is to put this information into practice and be an example for others to follow. • Also, please take a moment and leave me a rating and review, they help more than you know. To connect with me on all my platforms, to schedule some time with me, to buy me a coffee, or support me in other ways, here are all my links.

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This is my EPIC conversation with Lierre Keith, author of The Vegetarian Myth. I was starstruck. And so very thankful for her sharing her story. I KNOW you’ll find a ton of value in it! Thank you to everyone who was able to attend live, we had a great showing!

In this conversation, Lierre walks us through her journey starting with her decision to go vegan, what her 20 year experience was like, the symptoms she experienced, her transition back to eating meat, and so much more!

Main Symptoms As you watch this conversation, here are the main symptoms she experienced, and relatively early on, for you to pay attention to

1. blood sugar handling
2. loss of menstrual cycle and fertility at a very young age
3. degeneration of muscle, bone, and connective tissue

Time Stamps for your convenience :)

• 00:00:36 introduction to Lierre Keith
• 00:02:53 the beginning of Lierre’s story
• 00:10:54 “what was your experience like? and when did you start to notice things were off?”
• 00:12:58 blood sugar handling issues on vegan.
• 00:22:20 loss of menstrual cycle and fertility on vegan. hormone talk.
• 00:25:15 bone, cartilage, and connective tissue degeneration as little as 2 years vegan.
• 00:29:01 gastroparesis on vegan. poor stomach function due to low stomach acid.
• 00:33:17 watching other vegetarians and vegans having such a hard time “sticking with it.”
• 00:38:32 first experience eating meat. and the doctor that changed it all.
• 00:44:18 realization that for something to live, something else has to die - ON ANY DIET.
• 00:47:14 the problem with agriculture.
• 01:02:27 how civilization strips the earth of resources.
• 01:10:53 “what advice you give to someone that’s trying to navigate the nutrition realm that’s being bombarded with the mainstream narrative around plant-based?”
• 01:17:58 a new hope, there’s still time. rewilding.
• 01:25:40 how to support Lierre!, the vegetarian myth, bright green lies, her website and more.

Resources Mentioned: 🟢 The Vegetarian Myth by Lierre Keith

🟢 article What if It’s All Been a Big Fat Lie by Gary Taubes

🟢 book Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes

🟢 find local meat and producers at https://eatwild.com

🟢 Weston A. Price foundation https://westonaprice.org

Connect with Lierre: 🟢 her website where you can see upcoming talks and appearances https://www.lierrekeith.com/

🟢 Twitter https://twitter.com/lierrekeith

🟢 facebook https://www.facebook.com/profile.php?id=542800418

Here's how you can support me and the SHT!!!

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If you or anyone you know suffers from sadness, anxiety, grief, depression… which is all of us, YOU GOTTA WATCH THIS VIDEO! BECAUSE YOUR LIFE COULD LITERALLY DEPEND ON IT!

Just like the health medical system, the psychiatric medical system is geared towards diagnosis and treatment of illness, which in many situations involves the prescription of psychiatric drugs, anti-depressants, sleep aids, and drugs to counter the side effects of all those other drugs. The reality is, just like our health medial system, this system has to make money. Diagnosing, treating, and prescribing are a big part of it.

YOU MUST BE AN EDUCATED CONSUMER. If you have loved ones that are suffering and considering treatment OR ARE ALREADY IN TREATMENT, WATCH THIS VIDEO. ANGIE POURS HER HEART OUT WITH AN INTENTION TO HELP AND HEAL AND I THNK EVERY PERSON IN THIS MODERN WORLD NEEDS TO HEAR THIS MESSAGE.

“Everything you need to deal with whatever it is you’re dealing with, is already in you and starts with you.” — Angie Peacock

Resources: * Angie’s site https://www.apeacockconsulting.com/ * Angie’s links https://linktr.ee/apeacockconsulting * Connect with others going through a similar situation https://www.theinnercompass.org/ * Are you thinking coming off psychiatric drugs? https://withdrawal.theinnercompass.org/ * Peer support https://www.survivingantidepressants.org/ * Paul C. Tijerina’s links https://linktr.ee/paulctijerina

Time Stamps: * 00:00:00 * 00:01:55 intro to Paul C. Tijerina * 00:02:25 intro to Angie Peacock * 00:04:26 Angies story! * 00:28:03 defining mental illness. and how it can be used against you. * 00:29:55 an example of being diagnosed with a mental illness. * 00:34:06 your body’s natural state is wellness, explained. * 00:34:55 strategies for coping. * 00:35:38 what to do before taking meds or if you’re considering taking meds. * 00:36:56 important life skills. * 00:43:42 what about nutrition and lifestyle? * 00:49:52 listen to your symptoms! your body is communicating with you. * 00:53:47 when and how to seek professional help. * 00:55:49 advice for coming off meds. * 00:59:24 what is the best thing to do when something happens and you need to settle down? * 01:04:28 Angie, if you could go back what advice would you give to yourself? * 01:05:52 closing thoughts.

Connect with me: 1. FREE! Schedule a FREE Consultation Call to chat one-on-one about anything you want. 2. FREE! Text anything to (702) 605-7223 or clicking here https://my.community.com/superhumantransformation. Exclusive updates, announcements, and motivation & inspiration. 3. 14-DAY FREE TRIAL and less than $1 per day after the trial is over. Check out our community at https://community.superhumantransformation.com.

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Scheduling your health is a visualization process! Once you can see where it all fits in, it doesn't seem so overwhelming!

Start by acknowledging the most important things: * rise time * bed time * real food nutrition * fitness * personal quiet time

That's a pretty simple freakin' list. And yet these are the things necessary to look, feel, and perform your best!   Next, figure out where they fit in. Remember, it doesn't have to be perfect. All you want is to show up for these most important things. Once you get in the habit of showing up, THEN you can optimize!

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What a great discussion!

Dr. Bennet is founder the Exit Group. EXIT is dedicated to ending reliance on corporate employment, exiting the main stream narrative, being more self reliant, and helping members accomplish just that. EXIT members are starting businesses, finding remote jobs, learning trades, growing their own food.

We talk about a ton of great things. I have time stamps listed below with notes. BIG TAKEAWAY IS THIS - if you’re not happy with where you are, do something about it. You only have this one life as you know it. You might as well give it a shot, and keep giving it a shot over and over and over!

00:00 exercising VOICE vs EXIT.

04:20 connecting with community for leverage.

10:18 Bennet’s story.

22:36 don’t look at averages. you don’t have to be average.

24:22 the difference between working for someone and working for a passion.

24:55 the power of making your own money outside of the traditional system.

25:55 if you’re not happy with where you are, you gotta try other things. you can’t accept hating what you do for a living.

28:01 Best Alternative To Negotiated Agreement

28:14 how tight can someone squeeze you before you walk away? what’s your backup? not so that you have to walk away, but you know you can.

29:22 the power of recreational interviews.

31:41 what exactly do you not like about your situation? and what do you like?

34:11 having a multi disciplinary group of people that you can bounce ideas off of.

42:22 about asking permission. you can take action. you can have initiative.

44:49 you’re never going to be fully ready. things are never going to be perfect. for you to start.

46:46 no plan survives first contact with the enemy. and it’s VITAL to the learning process.

50:23 lottery tickets.

https://exitgroup.us

reach Dr. Bennet at kevin@exitgroup.us

Here's how you can support me and the SHT!!!

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This is a summary and compilation of the best episodes I put out this year. I’ll reference OTHER episodes (which I have listed below) along with the time stamps of my summaries for each episode. ENJOY! And I’d love your feedback!

I mention my store, the SHT store, check it out here, I have all the supplements I mention plus some cool t-shirts and SHT swag: 🟢 https://shop.superhumantransformation...

here’s my online community which is AMAZING: 🟢 https://bit.ly/SHT-community-pct

if you’d like to schedule some time to talk with me: 🟢 https://superhumantransformation.as.m... or you can text me anytime at: 🟢 +1 (702) 605-7223 🟢 https://my.community.com/superhumantr...

TIME STAMPS and VIDEO LINKS:

04:04

189 | Supplements Q & A plus Water Cooler Chat

🟢 here’s the video https://youtu.be/clL8_fi8S8Y

🟢 check out my store here where you can purchase most of the supplements I discuss. cheaper than you’ll find anywhere else. https://shop.superhumantransformation...

12:19

190 | How to talk to family and friends about health

🟢 here’s the video https://youtu.be/EvIsq0yvE5U

20:05

195 | Emergency Preparedness don't be scared be prepared

🟢 here’s the video https://youtu.be/LGW-SYQvv04

22:55

198 | How to choose a doctor

🟢 here’s the video https://youtu.be/ed1Dhuw1Cq8

27:21

199 | "How do you eat all that meat"

🟢 here’s the video https://youtu.be/6Ykf548mFiQ

29:48

202 | Preparedness and various BAGS

🟢 here’s the video https://youtu.be/i-f2SS1e90w

30:43

209 | How to optimize your protein intake

🟢 here’s the video https://youtu.be/jAqwBiYFsQg

36:20

214 | THIS is how we can save the planet - regenerative agriculture

🟢 here’s the video https://youtu.be/FMoC0ovQr10

37:24

220 | Top tips for health from a Functional Medicine doctor

🟢 here’s the video https://youtu.be/zeY5Q0QGMro

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Lose fat, feel amazing, minimize disease risk, and rediscover how you were meant to live...

In 21 steps, with animal-based nutrition and ancestral-based health.

The Holidays are almost over! It's time to get back to working on YOU, YOUR GOALS, and YOUR HEALTH. You've probably tried New Years' resolutions in the past... the great thing about beginnings is... they feel like beginnings! What you need is something that is simple, easy, and that will STICK. That's what this 21 step transformation is all about. Animal-based nutrition combined with ancestral lifestyle factors such as fitness, sleep, and disconnecting, you’ll easily be able to adhere to this way of life forever while experiencing tremendous results in 21 EASY STEPS. To get there, you’ll want to focus on these most important things:

🥩 Real food nutrition

😴 Sleep

💪🏽 Fitness

📝 Personal quiet time

What you'll learn:

• How to buy, cook, and eat real food to lose fat and feel amazing. Easy enough to do even if you don’t think you can. Even if you don’t think you have time. And in a way that you’ll enjoy!
• How to workout to burn fat, shape up, look great, and improve your capabilities. Even if you don’t think you can. Even if you don't think you have time. Even if you don't have a gym membership. Even if you don't have equipment!
• How to sleep better. Even if you don’t think you have the time. Even if you think there is nothing you can do to improve your sleep!
• How to develop a personal quiet time. Even if you don't know how. Even if you don't think you have time. Even if you don't think it's important ;)

This 21 step transformation comes with:

• Access to an online community where this challenge will be leaked out one day at a time.
• 21 steps that are easy to do, and will change your life. A step per day will be released. Each step is designed to take minimal time, usually a day or 2. You can take as long as you need to complete each step.
• Brutally-Simple Shopping List. Forget those long and complicated shopping lists. What you'll get is something so simple your kids can follow.
• Brutally-Simple Cooking Equipment Guide. You don't need tons of equipment. You just need what you're gonna use.
• Brutally-Simple Meal Planning. All you need are some general guidelines that can be morphed to any schedule and any tastes.
• Brutally-Simple Cooking. All of my recipes are brutally simple. Seriously.
• Virtual shopping tour. We'll walk through every inch of the store.
• Fitness foundations. We'll start with steps to personal fitness and focusing on things you can actually do and enjoy. Then we'll move into adding fitness throughout the day, based on your schedule, what you can do, and what equipment you have or are willing to purchase, if any at all!

Bonus guides:

• Tasty Tortilla Guide
• Salad Dressing Makeover Guide
• Don't Compromise with Condiments Guide
• Delectable Desserts Made at Home Guide
• Better Believe we got Bread Guide to Breads
• Guide to Impressing Your Friends with Your Cooking
• Fitness While at Work
• Fitness While Traveling
• Sleep Hacks that Don't Cost Anything
• Personal Quiet Time for Crazy Minds

Sign up NOW:

This week only @ $36.

Use this link to sign up and join.

Starting Monday, Dec 19th, it goes up to @ $56.

Still an amazing deal and totally worth it.

Starting Monday, Dec 26th @ $96.

$96 isn't much to pay at all for a life transformation in 21 steps.

Transformation kicks off on Monday, January 2nd, 2023. I will only be running this course 2 times this year!

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Listen in to this conversation on how to make 2023 your best year!! We're talking all things real food nutrition, fitness goals, sleep goals, and personal time!

Time Stamps: * 00:44 what we want from this meeting? * 00:02:07 outline for entire video * 00:02:20 recommended reading * 00:04:12 prerequisite concepts * 00:04:25 why create intentions? * 00:07:15 difference between conscious and non-conscious mind * 00:07:57 how self talk creates reality. * 00:09:34 symbolism * 00:10:55 always listening * 00:11:56 principle of least effort * 00:13:55 takes everything personally * 00:14:26 doesn’t process negatives * 00:15:12 detachment * 00:16:21 uncertainty * 00:18:57 connecting with future self * 00:24:17 settling on top 3 priorities * 00:27:53 scheduling the most important things * 00:29:42 how to make this happen using personal quiet time * 00:34:09 a solid morning process * 00:35:41 health goals to consider for the year * 00:36:11 real food nutrition goals for the year * 00:40:17 fitness goals for the year * 00:43:23 sleep goals for the year * 00:44:01 personal quiet time goals for the year * 00:45:15 measuring progress * 00:45:41 using subjective markers - you you look, feel, and perform * 00:47:34 using objective markers - things you can measure * 00:48:27 pulse rate * 00:49:27 blood pressure * 00:50:17 blood work bloodwork * 00:51:36 body composition * 00:53:37 what would make SuperHumans United better? * 00:5539 a few FAQ’s * 00:58:22 there’s no time like now! life will always be crazy!

Here's how you can support me and the SHT!!!

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You are meant to have influence. "Resilience is a choice. Choose wisely...you are not only affecting your life, but those who "watch" you." - Kris Yagel

When you're young it's about how hard you can go at life. How hard you can push. You tend to sacrifice long-term happiness and health for short-term successes. But as you age you realize it's about staying in the game and showing up at your best consistently so that you can maximize the time you have here. A big part of this is developing friendships and communities, and interacting with your fellow human beings! NOW is the time to stand up for what you believe. To be vocal about what you believe and what you care about. And to TALK TO PEOPLE. Insert yourself. If you see someone hurting or needing help, say something. If you see someone doing great things - say something! Start up conversations as much as you possibly can!

Check out this podcast where I chat with my West Point classmate and friend Kris Yagel. You can also listen wherever you listen to podcasts including Spotify.

Time Stamps: * 00:00 intro * 01:36 Yagel, what’s your story?! * 07:44 how to cultivate resilience and the collar bone story. * 11:35 Yagel, how important is leadership? and why? * 13:52 how can WE normal people be better leaders? * 15:22 having awareness and inserting yourself when it feels appropriate even if uncomfortable * 18:66 how to be a maverick vs a rebel. * 21:39 get to know people! more than you do! * 23:07 Chick-Fil-A story. * 25:17 don’t be a rooftop leader. * 26:55 instead of isolating yourself, build community. * 29:06 how important are the people you surround yourself with? * 32:44 self critical - enjoy the journey as you strive for your goals. * 35:29 how important is self care? * 40:36 summary takeaway - how do we be more resilient? start now. delayed gratification. * 42:59 summary takeaway - how do we be leaders? * 45:16 summary takeaway - surrounding yourself with others and building community. * 46:53 summary takeaway - getting to know people. * 49:19 my personal plug for health. * 50:43 blackhawk down story * 54:21 MY biggest takeaway from this chat!

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What a great LIVE chat we had with Dr. Bryan "Step." There are a lot of gems in this talk, I'll summarize some of the key points below. PLUS I have time stamps for specific topics (see below). Please watch this video and take time to scroll through the notes below!

"You can’t unlearn what you learn. And therefore your brain starts thinking differently!" -- Bryan Step

Root cause is looking at the cause of symptoms and conditions, VERSUS what mainstream medicine typically does - address symptoms with a pill. With root cause, things are so much simpler! Instead of complexity, you get "simplexity."

So what is functional medicine?

"Functional medicine is a systems biology–based approach that focuses on identifying and addressing the root cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness."

The Institute for Functional Medicine

VS traditional conventional medicine. Conventional medicine is GRAET at working with injuries, surgeries, etc. But has a horrible track record with chronic degenerative diseases that are caused by nutrition and lifestyle factors.

Dr. Step came up with a great acronym to help us self-assess our health, and therefore, figure out where to optimize: * S - sleep and stress. * E - Elimination habits and hydration. * X - Exercise, how much, what’s ideal. Mindfulness based physical activity

Tune in to find out how to put this acronym into practice daily!!

Ways to Connect with Dr. Bryan: * Dr. Bryan Step on IG @dr_bryanstepanenko * Dr. Gabrielle Lyon on IG @drgabriellelyon * Dr. Gabrielle Lyon and Institute for Muscle Centric Medicine https://drgabriellelyon.com/

Time Stamps: * 00:00:00 introduction to Dr. Step * 00:03:40 Dr. Steps personal story and what drives him to do what he does! * 00:17:20 what % of medical professionals are functional vs traditional? * 00:18:49 what is the difference between a classically trained medical doctor and functional? * 00:22:37 what are specific symptoms we should be paying attention to? * 00:23:27 SEX! an acronym Dr. Step came up with just for us to remember symptoms, check engine lights. * 00:24:15 sleep symptoms * 00:30:19 elimination! * 00:30:25 hydration and physical symptoms to look for. * 00:31:17 poop! constipation, bowel transit time, and other symptoms to pay attention to * 00:33:58 other digestive symptoms to pay attenttion to. * 00:35:34 exercise. * 00:44:42 mindfulness based physical activity. * 00:51:07 speak your truth. share your wisdom. share gifts, stories, experiences. * 00:52:55 “what is the single most impactful health decision I can make from a functional medicine perspective?” * 00:54:10 “is there such a thing as a no pill doctor?” * 00:55:30 “what is the best thing to do to stay healthy as we age?” * 00:57:27 “is there such a thing as too much?” * 00:58:15 micronutrients and supplements. * 01:00:36 enhabcing your ability to bounce back. * 01:03:01 “is there anything we can do to support YOU?”

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You've worked HARD for your progress all year long. The reality is, the holidays are where most people slip, and sometimes even slide, never getting back to their baseline.

DON'T LET THIS BE YOU! Remember - a little intention goes a long ways!

Check out this video where I talk you through some strategies for maintaining your gains. You can also listen wherever you listen to podcasts including Spotify.

Here's how to maintain your progress that you've worked so hard for:

• Create a vision for self and health. What progress are you proud of? What are you absolutely committed to avoiding to maintain that progress? What are you allowing yourself to be flexible with?
• Identify YOUR obstacles. What are your known obstacles during Thanksgiving and Christmas? Write them out and then come up with simple solutions.
• Visualize the holiday season and situations. Think about all the situations that take you out of your norm - car ride, plane flight, staying in a hotel, staying at someone else's place, Thanksgiving dinner, Christmas dinner, parties, etc... walk yourself through each situation and think about what you need to have or do to be prepared.
• Stick to your health routine. No matter where you go and no matter how much you allow yourself to indulge, if you stick to the things that keep you healthy and make you feel good, at least you have that going for you! Try to get early wins in the day! This will give you momentum to make better decisions, or at least cancel out the damage from going off plan. Wake up, go for a walk, sit and meditate, maybe get a little workout in, and have a perfect first meal of the day.
• Have SHT Approved alternatives for your favorite holiday dishes. This is super helpful especially if you are hosting dinners or parties. I have a ton of recipes. I even have a Brutally Simple Thanksgiving recipe book I put out to my community. I might even give it to you if you ask me :)

You'll notice I reference a bunch of other resources in my video including:

• Maintaining Gains worksheet
• My Perfect Day visualizing exercise.
• Fridge note!
• Body fat for fuel poster.
• Strategies for making real food nutrition work while traveling.
• Strategies for making real food nutrition work when eating out.
• SHT Brutally Simple Thanksgiving cookbook.

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. https://superhumantransformation.as.me/talk-about-anything

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come join our community so you can get in on the challenge with us! use this link for 14-day free trial and less than $1 per day after https://bit.ly/SHT-community-pct

TIME STAMPS:

00:00 introduction, and why consider this challenge?

02:28 here’s the challenge - the details

03:04 here’s how

05:14 and here’s why

05:39 2 things or MPS

06:29 optimal protein

09:20 balancing eating and fasting

09:56 priorities

10:14 my results so far

11:43 “why morning protein vs midday protein or evening?”

13:18 “1 g of protein per pound of lean muscle mass or ideal bodyweight?”

14:23 what to consider when adding another meal from 1 meal per day to 2 meals per day

15:57 “how early do you have to eat?”

17:37 modified SHT Macros - measuring what counts

18:15 how to share your feedback experience

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BTW, maybe you’re not self sabotaging. Maybe you’re just making changes, and your body is resisting those changes. And maybe that is an uncomfortable process to experience. It's all good!

This video was inspired by a conversation I had with a client. You can watch it here or you can also listen anywhere you listen to podcasts including Spotify.

Here's the gist....

When you make changes to your nutrition, even if they are good changes, you're probably going to experience what I like to call an "adjustment." Your body is used to being where it's at. It's comfortable. And it's going to resist.

• You usually experience this adjustment as physiological symptoms.
• Physiological symptoms almost always influence your mental and emotional state because your body is trying to get you to do something to remedy the symptoms.

The takeaway is this - have some compassion for yourself. When you're making positive changes to your nutrition, don't be so hard on yourself for experiencing physiological symptoms. And don't be so hard on yourself for feeling mental and emotional around food. It may not be "you," it may just be your body messing with you!

Here's what to do... First, deal with the physiological. Structure you daily meals to stabilize blood sugar.

• Even space. Start with evenly spaced meals - breakfast, lunch, and dinner.
• Protein. Emphasize protein at your main meals.
• Carbs. Have some carbs but not too much.
• Be prepared. Have as snack available for in between meals just in case you feel yourself having a "moment."

Next, deal with the mental and emotional. Every decision you make is initially driven by a thought about making the decision. If you can be there for the initial thought when it happens, you have a chance to work with it.

• The best way is to this is to be present. Be as present as you can with every decision you make. Celebrate being there for the decision! Because whether you're able to make the right decision or not, the fact you were there is powerful. The more you can be present for the decisions, the more likely youy'll make decisions that serve you.
• ALWAYS inroduce self compassion. Consider your desire to go off plan was in part driven by your physiology which was driven by the changes that your’e making… which in some ways means you’re on the right track!!!!

I'm mainly talking nutrition here. Specifically transitioning from a less appropriate way of eating to a better way of eating with higher nutrition, lower carbs, and less frequency of meals. But you can take these lessons and apply them to a lot of nutrition and lifestyle changes.

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Carnivore and animal-based diets are really popular these days. And for good reason - for a lot of people they get results.

But you want to make sure you’re doing it right. So whether you’ve tried it in the past or are just curious, you’ll get a lot out of this video or audio.

We put a progression together to make it EASY to transition in and out of an animal-based diet… while at the same time learning a LOT about yourself.

So what is an animal based diet? 🤔

Think about it like this:

• you want to eat for nutrients.
• you want to minimize toxins.
• you want to nurture fat burning.
• you want to know what foods you feel best on.

That’s what an animal-based diet is all about - fine tuning for nutrients, minimal toxicity, fat burning, and learning what foods you do best on.

I illustrate this with my Flexible Animal-Based Omnivore food pyramid. The actual illustration is exclusive to my members. But I'll share the gist of it:

• the base is animal foods and healthful fats.
• a close second is superfoods such as bone stock, collagen, and organs.
• next is least toxic plant foods.
• finally is what makes this flexible - things you enjoy.

Here’s why you may want to try an animal-based diet:

• to resolve digestive issues, skin issues, or other lagging symptoms.
• to optimize yoru way of eating by learning what plants you can tolerate.
• to prove yourself you can do it.

Before starting, you probably want to understand a little of the “why” behind this whole thing including:

• evolution of humans
• delta 15 nitrogen isotopes
• figureing out what we are designed to eat as humans
• species appropriate diets - including humans!
• the spectrum of plants from least problematic to most problematic.
• and finally how to plan your meals.

That's what I'm sharing in this video and post.

Timestamps for your convenience:

00:00 what is flexible animal based omnivore including FABO food pyramid

02:39 plant matter priorities

03:06 HOW to do the FABO

05:18 first phase of FABO and what it entails

06:28 WHY this progression?

07:08 evolution of HUMANS

08:07 Expensive Tissue Hypothesis

09:41 delta 15 nitrogen isotopes and trophic levels

11:11 what are we DESIGNED to eat? and digestive system stuff

14:40 the keys to our digestive system

16:30 species appropriate diets

19:52 our ancestors sought nutrients and energy

20:29 assessing foods based on nutrients, toxicity, and energy

22:21 nutrients and energy spectrums

23:39 problematic plant spectrum

24:18 planning your meals

26:55 questions and answers

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Many people try to heal themselves with changing their diet. But have you ever considered going full carnivore?

Here’s the deal… It may sound crazy, but at the same time it makes complete sense. Focus on nutrients. Focus on fat burning. And simplify the diet so that you can figure out what is contributing to your symptoms.

Michelle Hurn is a registered and licensed dietitian with eleven years of clinical experience. While practicing in the hospital setting, she saw this huge disconnect from the nutrition guidelines she was required to teach, and the declining health of her patients. She had her own health issues, which sent her on a path of experimentation and self-discovery, going against everything she had learned in the medical field.

Today Michelle looks, feels and performs better than she ever has. She’s happy. She is an accomplished endurance athlete. And she wrote a book! “The Dietitian’s Dilemma.” It is an AMAZING read.

So whether you’re completely confused about how to eat, relatively confident, or just want to add to your overall wisdom, I’m sure you’ll get some great information from this interview. You can watch the YouTube video here or listen anywhere you listen to podcasts including Spotify.

Some things we discuss:

• Diet and mental and emotional disorders.
• Balancing blood sugar.
• The importance of protein, muscle mass, and working out.
• Protein recommendations.
• Athlete recommendations.
• How to consume plants.

And questions from our community:

• What about meat, saturated fat, and cholesterol?
• What concerns are there for women?
• How do you support digestion?
• What pushback do you get from the medical community?

Time stamps:

00:24:25 balancing blood sugar.

00:25:38 the importance of protein and muscle mass as we age.

00:28:51 what are YOUR recommendations for protein?

00:32:32 what about cholesterol and heart disease?

00:34:27 LDL may actually be good for you!

00:37:19 can you eat too much meat and cholesterol?

00:39:24 what advice do you have when consuming plants?

00:42:58 how do you fuel your workouts? how do you eat as an athlete?

00:46:18 debunking myths.

00:47:13 concerns for women?

00:49:42 menapause, premenapause

00:49:55 what about digestion?

00:51:54 do you get pushback from your medical community collegues and counterparts?

00:55:21 what studies are available to back up this way of eating?

00:55:36 Michelle, what do you have going on? how can we support you?

01:02:33 Chandler asks “do you try to educate medical professionals? how receptive are they?”

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. https://superhumantransformation.as.me/talk-about-anything

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Listen in to our awesome chat with Allen Williams, 6th generation family farmer, founding partner of Grass Fed Insights LLC, and regenerative agriculture expert!

Agriculture is the science, art, or practice of cultivating the soil, producing crops, and raising livestock and in varying degrees the preparation and marketing of the resulting products.

If you want to live your most amazing life, and if you want to support your health and the future of this planet in the best way possible, education and understanding in agriculture is so powerful that once you begin down the regenerative path, you will never turn back.

With inflation on the rise, supply chains being disrupted, energy becoming more expensive, and food scarcity becoming more of an issue, it's more important now than ever to be less dependent on the modern food system. But how do we do it as a consumer?

Among many of the things we'll discuss:

👉🏽 The history of our modern food system.

👉🏽 The hazards with herbicides, pesticides, fungacides, fertilizers, and GMO’s?

👉🏽 The difference in conventional, organic, regenerative, and other definitions and labels. And what is the best thing to choose with our purchasing dollars.

👉🏽 How to start your own garden properly.

👉🏽 Permaculture.

👉🏽 Principles of soil health.

👉🏽 Rules of adaptive stewardship.

👉🏽 Ecosystem processes.

👉🏽 What to do if you want to start your own producing...

👉🏽 And so much more!

https://understandingag.com/

Listed below are some topic timestamps for your listening pleasure!

00:00:00 intro to Allen Williams and Understanding Ag

00:02:20 Allen’s story! a history of family farming

00:11:23 what is agriculture and regenerative agriculture?

00:12:24 biggest problem with modern agriculture?

00:17:30 food system history (super interesting)

00:25:54 doses of fertilizer vs NATURE’S way!

00:30:26 how does regenerative ag restore things?

00:33:53 seasons, cycles animals, bees, microbes, and more!

00:39:44 what are the biggest expenses for regenerative ag?

00:41:17 at what point are you planting what you want and how?

00:43:56 what about tilling the soil?

00:49:50 this is how we can rebuild our planet!

00:51:13 what are some practical things WE can do as consumers? CONSUMERS ARE INTEGRAL!

00:58:56 how do you begin as a small scale “farmer?”

01:01:10 best place to start with educating yourself.

01:02:54 is there anything to be hopeful for? is there optimism?

01:05:08 Q & A from our members.

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. https://superhumantransformation.as.me/talk-about-anything

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This is our interview with client, community member, and dear friend Jeff Vahldick. What a great story! Please watch our conversation here.

Jeff had a seemingly normal childhood. However, at a very young age, he witnessed his father abuse his mother. As he was developing a deep hatred for his father, his father then saved his life! What a dichotomy!

After his parents split up, Jeff became a part of a new family where his older step-brother dominated and sexually abused him.

What a rough childhood. And Jeff is not alone.

Jeff is now living the dream and there are many reasons for it:

• 👉🏽 Deep reflection and therapy. As an adult, an injury forced Jeff into reflection, which then led to finding a therapist that allowed him to open up about his past. Finding a therapist that was a good fit was hard! But his perseverance paid off.
• 👉🏽 Volunteer work led to unexpected opportunities. With his newfound passion for life, and ultra compassion for others, Jeff volunteered for things he cared about. His volunteer work led to him being on the board of directors for several domestic abuse organizations. This is where he found his true passion.
• 👉🏽 Jeff found a way to simplify his health and leveled up. Jeff found the gift of health. He found me, the SHT, and CrossFit. His vibrant health has facilitated him to show up even better to the causes he believes in.

I hope you enjoy this conversation. And if you know of anyone in an abusive situation, or if you know of someone taking care of someone in an abusive situation, have them reach out to Jeff through his personal email Jeffvahldick@gmail.com and/or visit https://www.domesticshelters.org

Resources mentioned 👇🏽

• https://www.domesticshelters.org/
• The music video Jeff is in, it's so good!
• Jeff's grandfather's sculptures for sale
• Purple Ribbon Awards Inspire Webinar
• Purple Ribbon Awards Celebration

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. https://superhumantransformation.as.me/talk-about-anything

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This episode contains more amazing conversation, tips, and heartfelt advice from Mikala McClain on managing mental health issues like anxiety, depression, and trauma.

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.  https://superhumantransformation.as.me/talk-about-anything

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It was such an honor and pleasure interviewing Mikala McClain! She’s a mother, a wife, a nurse, and an entrepreneur. She has such a fascinating story, and a TON of great learnings and teachings I KNOW you’re gonna love. Mikala lost her mother early at age 11. This led to a desire for “self control” which translated into figure competitions and some body dysmorphia. Mikala learned that trying to control the external without working on the internal was almost futile; that set her on a path to learn therapies that could help her feel whole again. Things we discuss: • the loss of her mother and recent loss of her father and how that impacted her image of herself. • her disillusionment from being a nurse. learning to notice why you feel a certain way, where it comes from. • more is not better, esp with fitness. skimpy is not good, esp with nutrition. • your why behind your health habits is important. • polyvagal theory and the states of the nervous system. • and so much more! Transcend Retreat information and application: https://astraholistica.com/the-retreat/ Use code "SHT" to receive $200 off Deb Dana - Beginners Guide and Meditations: https://www.rhythmofregulation.com/resources Audio recommendation: Befriending Your Nervous System: https://amzn.to/3euPpNs Mikala's calendar link: https://go.oncehub.com/meet-mikala Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. https://superhumantransformation.as.me/talk-about-anything

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We had an amazing opportunity to be interviewed by Mikala McClain of Astra Holistica. It is PACKED with great info I KNOW you will love.

Here are some of the things we discuss:

• What is real food?
• What is a real food way of eating?
• Top offenders to stay away from.
• What to look for when reading labels.
• The importance of flexibility with your nutrition.
• Eating for nutrition.
• Eating for energy.
• Using "macros."
• How to eat intuitively.
• What supplements should you take.
• FREE symptom assessment ;)

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. https://superhumantransformation.as.me/talk-about-anything
3. Check out our online movement with a 14-day free trial. I can almost guarantee you'll love it.

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Our talk this past weekend was EPIC. Basically everything you need to know about protein intake.

All the resources mentioned are in the post inside our online movement SuperHumans United. Which reminds me, I have an ask... and a give.

My ask...

In the very beginning of this video and podcast I say a big THANK YOU to my paying members. I ask for their support. I want to ask for yours. If you find value in this information I send out, come join our movement. It's the best way to support your self and your health. It's literally less than $1 per day for access to an amazing place and amazing people. You can try it out for free for 14 days.

My give... My commitment to YOU is for your membership to be extremely valuable, beyond what you’re paying. My commitment is for you to have an exceptional experience. As time goes on, the more members we have, the more value we can bring. We have some AMAZING perks lined up.

Connect with me: 1. FREE! Schedule a FREE Consultation Call to chat one-on-one about anything you want. 2. FREE! Text anything to (702) 605-7223 or clicking here https://my.community.com/superhumantransformation. Exclusive updates, announcements, and motivation & inspiration. 3. 14-DAY FREE TRIAL and less than $1 per day after the trial is over. Check out our community at https://community.superhumantransformation.com.

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Join us for our walk / ruck challenge! Kicking of this Monday August 1st. We are always looking for creative ways to get our activity in, especially if it is outside!

The problem is that sometimes there are constraints - time constraints, gym constraints, equipment constraints, or a combination!

Walking and rucking is the perfect solution! It's also the perfect addition to an existing fitness routine!

• I made a short video on the challenge, watch on YouTube here.
• You can also listen anywhere you listen to podcasts including Spotify here. Just look for WE ARE THE SHT ;)

What is RUCKING?
Rucking is basically walking with weight in a backpack. Whether you do it with weight or not:

• There's no equipment required.
• All you need is legs and feet. Shoes are optional ;)
• If you want to increase the difficulty, you can throw on a backpack and add weight.

The benefits are tremendous:

• A morning walk can get your blood moving and help you start burning body fat for energy.
• You have time with your own mind. You can think about whatever you want.
• You can listen to music, a podcast, or a book.
• It’s a great way to break up the stagnant positions of the day.
• It’s perfect for after eating meals to manage blood sugar levels and get you back into a fat burning state faster.
• It’s a great way to cap the day off.
• WALKING AND RUCKING IS THE MOST FUNCTIONAL MOVEMENT THERE IS. Get your body used to carrying weight, and you’ll notice your ability to do many other things improves almost immediately.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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It's all about the right light, at the right time, in the right amount! We're so excited for this talk! Rudy has made the rounds on MANY high level podcasts and has been a guest instructor at many health institutes.

You know sunlight is good for you during the day...

You also know exposure to the wrong light too late is bad for your health.

What is it about sunlight that is good? What is it about artificial junk light that is bad? Most importantly, what can we do to optimize our health?

Light is a powerful force that shapes your life and wellbeing. However, this force is a double-edged sword.

• The right light, in the right amount, at the right time will create healing and wonders.
• Artificial junk light is damaging your health, energy and mental wellbeing.

In this LIVE discussion with Rudy Nassif you will learn about the science, as well as all the strategies, tips and tools that you need in order to navigate through the daily bombardment of artificial junk light and maximize the healing natural light.

About Rudy Nassif:

Roudy is an engineer, health entrepreneur, and founder of Vivarays, offering the most advanced circadian light therapy lenses for better sleep and energy.

As a child, Roudy was diagnosed with ADHD. Growing up, he turned into a night owl, often feeling depressed, fatigued and disoriented.

After trying many different diets, supplements, and healing modalities, nothing seemed to work.

7 years ago, his depression and anguish became unbearable, so he left his job as an engineer to embark on a worldwide journey of learning about himself and nature. Roudy’s experiences transformed his health and life. His quest to understand this transformation and help others led him to study light, quantum biology, and the circadian rhythm. Thus, VivaRays was born.

Roudy has been educating thousands of health care practitioners and doctors about the quantum biological effects of light and helping them optimize their personal as well as their patients’ wellbeing. He is on a mission to elevate people’s light environment to a whole new level of alignment with nature in order to live in an optimal rhythm, improving their sleep, energy, focus, and higher productivity.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Listen in to this chat inspired by recent client conversations and encounters! We talk all about going off-plan and how to navigate social situations that can sometime knock us out of our healthy norm. In this video, we discuss the idea of living a life of truth and what this means for our health!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Listen in to our conversation with our good friend and client, Colleen Miller! Colleen has an inspiring story she walks us through her personal health journey, her own life challenges that she overcame, and the importance of consistency and persistency in the context of a sustainable, healthy lifestyle!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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All you need to know on joint recovery!! Check it out, you don't want to miss this info ;)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Our tips for ordering fast food :)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Listen in to our latest episode, all about preparedness! ;)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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You know how it is. You get excited about this thing. You decide to jump in.

The problem is, there’s no blueprint for what it is you want to do!

Maybe you'd benefit from hearing Paul's personal story?

Listen in for a summary of Paul's story and some of the important lessons he has learned like:

• My personal vision for myself is the most important thing I’ve created. It guides me every day:

  • Be as healthy as I can.
  • Share this gift of health with others.
  • Practice meditation and mindfulness so I can cultivate awareness.
  • YOUR TAKEAWAY - create a vision for yourself, and constantly revisit it.
  • Fully commit to whatever it is that you want to do, while being flexible and open to possibilities.
  • Take action! Say yes! Even if you're not ready, because saying yes will force you to get ready.
  • There is no blueprint for YOU and exactly YOUR way of doing whatever it is you want to do!
  • Be honest with yourself vs rationalizng.
  • PERSONALLY I don't focus on end results for happiness. I have goals which dictate my behavior. I understand a goal is nothing more than leverage to get me to do what it is I need to do. My happiness comes from connecting with my personal vision, all day, every day.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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If you want to look, feel, and perform your best, and you want to know how to eat for YOU, you gotta do experiments!One of the first and best experiments is to eliminate cow dairy to see how it makes you feel 😊
In our freakin' amazing community SuperHumans United, we're ALWAYS doing experiments. Next week we're kicking off a "NO COW DAIRY" experiment. In this video and podcast we'll explain:

• the benefits of full-fat dairy,
• what may be problematic about dairy,
• what to eliminate,
• what to keep in,
• what to look for,
• and how to bring it back in.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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As you transition into a real food way of eating, and as you embrace animal foods, you're going against the mainstream narrative that you've believed in for most of your life. And although you look, feel, and perform better than ever, you still have concerns!

What we want for you is this 👇🏽

 🤔 knowledge of indisputable FACTS around fatty acids.

 🤩 confidence in what you’re eating so you keep doing it.

 🗣 ability to talk intelligently to yourself and others.

Check out this short video where we discuss:

1. What exactly is "saturated fat?"
2. Is saturated fat harmful?
3. How much saturated fat is in meat?

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SO. You're proud of your health efforts. You're eating better, working out, sleeping better. Your health is improving. You're losing weight and feeling great. Then you go to your doctor to get some bloodwork done, and your doctor tells you to stop doing what you're doing.

Check out this episode where we discuss the different types of doctors you might encounter and what to do about it. You can also listen anywhere you listen to podcasts. Look for WE ARE THE SHT ;)
Big takeaways:
* take health advice from someone that appears to be healthy. * if all your health markers are improving and moving in a good direction, don't get derailed about 1 number or 1 series of bloodwork. celebrate in the hard work you've done and your results and then use this information to fine tune. * it is better to commit to a way o feating that is sustainable for life than something that is too restrictive. * an MD with the right mindset can support you and your health efforts. * we have an evolutionary past and digestive system that clearly says what we need to eat. in this sense it is a one diet fits all. * most doctors have good intentions they just aren't trained in nutrition.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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When you read labels, you want it to be worth your time and effort.

The problem is MOST people don't know what to look for. MOST people are looking at MACRO information such as calories, grams of fat, and grams of carbs and sugar. Many people are looking to avoid fat and/or sugar. MOST people are NOT looking at ingredients.

So what we want is some clarity and confidence in reading labels so that you KNOW you are looking at the right information.

Calories and Macros Don't Matter (that much). Calories and macros such as protein, fat, and carbs, are NOT what you're looking for. Everything you consume is going to have a combination of these macros. It might be useful to see how much sugar is in a food product. This may help you decide HOW MUCH to consume. But before that, what you're looking for is whether the ingredients check out enough to consume the product in the first place - regardless of macros.

ALWAYS look past the front of the package! The front of the packaging is marketing. Of course it's going to look good and simple. You must go past the front of the package and check out what's in the fine print.

 **Choosing appropriate ingredients** while avoiding toxic ingredients is what is most important.

Look for a simple list of ingredients. A long list of ingredients should make a food product suspect. EVEN if the ingredients seem to check out!

Avoid obvious things we probably want to avoid such as "artificial flavors," "artificial colors," and terms that you don’t recognize. When in doubt, it’s ok to leave it out!

Avoid highly processed plant-based oils. These oils are processed using solvents, disinfectants, and deodorizers. These fatty acids are readily taken up by the body and confused for healthful fatty acids. Avoid anything hydrogenated, corn oil, canola oil, soybean oil, vegetable oil, grapeseed oil, safflower oil, rice bran oil, sunflower oil, and peanut oil

Avoid most grains and grain-like seeds. Grains have low nutritional value, are high in carbohydrates, and contain anti-nutrients that inhibit the assimilation of nutrients and cause digestive issues. Avoid most grains and grain-like seeds including wheat, spelt, rye, barley, corn, soy, and oatmeal.

Avoid artificial sweeteners and colors. There's plenty of epidemiological research showing connections between artificial sweeteners, colors, and poor health outcomes.

The Great News? We have an alternative for that. Reading labels properly doesn't mean you have to give up everything that has ingredients that don't check out. It just means you have to find alternatives made with appropriate ingredients Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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We want to take advantage of the benefits of summer and sun. We want to enhance our health and our happiness. Getting outside is synergistic with our other health efforts.

We also want to take precautions to make sure we are protected properly.

The problem is, there's so much conflicting advice about hydration, sun exposure, and how to address it... IT'S CONFUSING!

In this Q & A we discuss:

• Hydration considerations.
• Benefits of light and sun exposure - there are so many newly discovered benefits :)
• Sun protection considerations including sunscreens, clothing, supplements, and more.
• LIVE Q & A about anything and everything that comes up!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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This week, we are talking all things emergency preparedness!

Our goal for our clients is always to empower and give a feeling of self-reliance that leads to contentment, happiness, and a newfound freedom in health. Tune in to this empowering episode for more!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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In this episode we are talking about the fact that maybe focusing on your problem is the issue you are having with your health and mentality, depending on how much you do it. This excerpt is taken from one of our SHT 2022 meetings and we hope it helps!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Meditation is the practice of noticing thinking and coming back to the present moment. Mindfulness is the use of the skill during your everyday life.

Cultivating the skill of noticing thinking is such a powerful skill!
In the noticing of your thinking 👇🏼

• temporarily you are completely present.
• temporarily we’ve interrupted the thinking.
• we have the ability to come back to the present.
• we have the ability to reframe our thinking.

Try to notice yourself thinking right now. Sit for a minute and wait for the thoughts. Notice them, and refer back to this list 👆🏽
So here is how we can use mindfulness to completely change the way we show up to these different life situations.

• Active mind. When I notice constant thinking, the noticing itself dissolves the thinking temporarily!
• Critical mind. When I notice my critical mind, I can choose to see myself in the other person or situation.
• Expectations. When I notice my expectations of others are causing problems, I can CHOOSE to accept this person for who they are.
• Triggers. When I notice myself triggered, I can assume the best.
• Worst-case-scenario. When I notice myself thinking worst-case-scenario, I can think best-case-scenario.

Your interpretation and self talk around what’s happening is what dictates whether you feel good or bad, or happy or not happy.

Listen in to the entire podcast where we discuss using mindfulness to notice what we do to ourselves and others!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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This podcast is all about helping you make better decisions in the moment!

You've got these things that you want to do that make you feel good, or things you do not want to do that make you feel like junk.

• The problem is, when you're in the moment, sometimes it's hard!
• It might be useful to have a tool and a process for making better decision in the moment.

⭐️ Connect with how good it feels when you get it right. Ever notice how good you feel the morning of and the day after doing well with your health habits? Maybe you ate super clean the day before. Or maybe you did all the things you need to do to sleep well and you slept like a champ. Or maybe it was a combination of things. But whatever it was, those things made you feel amazing on this day!

⭐️ When you have those good days where you feel great, take a moment, pause, and connect with this great feeling. Acknowledge what you did the day before that made you feel this way. Celebrate!

⭐️ Use your good days for momentum to do it again. Now that you feel great and you've connected with what it was that contributed to this great feeling, use it as momentum to do it again! Imagine how great it's going to feel to wake up tomorrow feeling as good or better than you do now!

⭐️ Use how you want to feel tomorrow to make a better decision in the moment. Now comes the challenge! When you get to that moment where you have a decision and an opportunity to do what you know is going to make you feel good, think about how you want to feel tomorrow. Connect with that feeling. Imagine yourself crawling into bed knowing you got it right, and imagine how you know it's going to feel when you wake up in the morning!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Listen in to this awesome episode on talking with your family and close friends about health and how to deal with the myths surrounding healthy living!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Listen in to our recent water cooler chat where we talk about supplements, sleep, low-carb periods, and much more! There is some awesome information for healthy living and real food :)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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How do you determine the best health program for yourself? There are SOO many options, and you're exposed to so much information, it's hard to sift through it all!Your personal experience is gong to be your best indicator. Theres nothing wrong with learning about something, trying it out, and seeing how it fits, and then changing your mind and trying something else!
In this chat with Alex on health, we basically come to this conclusion:

• You want something that makes sense.
• You want something you can believe in.
• You want something that gives you results.
• You want something that you can sustain for a very long time - ideally a lifetime.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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We absolutely LOVED this conversation with Alex! This post uncovered SO many great learning points including:

• learning to dream at a young age,
• overcoming challenges,
• developing adaptability in the face of adversity,
• learning to say no, even to great opportunities,
• choosing where to invest time, energy, and money, so that it aligns with your values,
• and so much more!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Our topic today is OIL!!

There's a reason we recommend embracing traditional fats such as butter, ghee, and animal fats, and avoiding highly processed plant-based oils such as vegetable, corn, soy, canola, and other industrial oils.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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This episode is all about wheat and grains! To summarize: grains have little nutritional value, are high in starch, and have natural toxins. For most of us, this means grains don't contribute useful nutrients to our health! They contribute to us putting on extra body fat, digestive issues, skin issues, inflammation, joint pain, and all kinds of other symptoms 👀

Listen to this video/podcast to hear all about why we know this to be true and how you can change your habits to better optimize your health :)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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**We get this question all the time...**

Question - "What is the BEST way to workout?"

With SO much fitness information out there, it's hard to know exactly what to do. We had a GREAT discussion around this question with my good friend Rene VonGunten aka the Swiss Nutritioneer. Among other things we discuss: * What is the purpose of working out? * How does your stress and life situation dictate what your workouts should look like? * Body awareness and modifying workouts based on how you feel.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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This post takes a moment to highlight what we consider to be the 4 most important things to focus on for your health.

Most of us want the same things from a health program:

• Fat loss or body composition changes.
• Better performance in the gym.
• Optimized health over the long-term.

Which in turn will create more confidence, energy, clarity, emotional stability, and happiness overall.

How do we get there? Although there are MANY things to focus on when it comes to optimal health, these are the 4 most important things.

1) Eat real food.

2) Stay active.

3) Prioritize sleep.

4) Cultivate a personal quiet time.

Listen in for more on how to accomplish all 4 of these important qualities on a daily basis!

NOW. If you need help, THIS IS WHAT WE DO. If you're looking for education with the the correct information, if you're looking for guidance on how to put it into practice, and if you know you'd benefit from the support of others, come check out our community :)

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This episode covers some of our SHT basics by going over our intention setting process! We know there is often a pressure around setting new years resolutions, new goals for the new year, etc. BUT its important to know that intention setting does not have to be super challenging. Try this super awesome and simple process for setting your goals this new year.

This episode covers a few thoughts on this subject and how to set and maintain your own goals! Listen in for some awesome thoughts to get your intentions simple and set :)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Everyone wants to feel good, look good, and perform optimally. How to get there? There are tons of fad diets, training programs, etc. but what makes the SHT different is our holistic approach to health. Tune in to this awesome episode where we discuss our path to feeling, preforming, and looking our best. Why not make this your goal not just in 2022, but in all of life??

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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In this post, Paul shares some relevant information on all things natural immunity. This includes some immune system basics, illness prevention, and what to do once you get sick. Listen in for super useful info to keep yourself healthy!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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This past week, we had our WYNK discussion, aka What You Need to Know, where we discuss all the latest and greatest info on all things holistic health, real food, nutrition, ancestral health, and more!

We know that health information is always changing, so we are committed to keeping YOU informed, updated, and empowered! Check out all of the new info and updates here!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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How can we avoid getting sick? The answer is simple! Eat real food!

Real food is so powerful for the immune system and contributes to us not getting sick quite so often. We're not saying you'll never get sick by eating real food, but consuming natural, real foods on a daily basis really does help to boost and build up our immune systems. Listen in for some awesome info on real food and immunity :)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Listen in to this episode for all things natural immunity!

In this post, we discuss six important things to do to be healthy to avoid or minimize getting sick!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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What's up y'all! Here's a supplement update that I shared with our community, and so I wanted to share this information with you.

#1 - Support digestion.
Strong digestion means you assimilate your nutrients better, AND it protects you because you can "digest" pathogens before they get to you. We have a great video on digestion here. You'll feel better, with less bloating, more consistent bowel movements, and you'll get sick less often.
#2 - Mimic eating animals nose-to-tail.
Eating animals nose-to-tail is the best way to become nutrient-sufficient. This is going to make you feel amazing, heal better as an athlete, and repair damage to organs we've sustained over a lifetime. * Consume bone stock regularly. You can make your own, or go for some store-bought bone stock options. * Consume collagen regularly. We recommend a multi-collagen. * Eat 1/4 lb of liver once per week. It can be chicken or beef, any way you like it. * Take liver and organ supplements.

#3 - Strategic supplements most of us need.
These solid 3 will help improve your immune system and help you feel amazing. * Vitamin D3. Look for something with 2,500 to 5,000 ius. * Vitamin K2. Choose a broad spectrum with a blend of MK4 and MK7. * Vitamin C. Anywhere from 500mg to 2g per day

Listen in for much more information on this important topic!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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You've worked hard for your health improvements over the year! Maintain what you've gained so you're not starting over at the first of the year! Listen to this YouTube video or listen anywhere you listen to podcasts including our podcast site here.

The 3 most important things to focus on as you navigate the holidays:

1. Real food nutrition. Make real food choices no matter where you go.
2. Sleep. Prioritize sleep to the best of your abilities.
3. Moving most days (fitness). We did a great Fitness Foundations video recently.

Keep those things going to any degree and you'll be doing pretty good.

Here's a solid 5-step process for maintaining your gains.

1. Think about what you want, create an intention for your health and self over the holidays.
2. Identify and acknowledge your obstacles. Just acknowledging your obstacles makes it easier to navigate them.
3. Stick to your routine, even when you don't feel like it. This includes getting some early wins in the day.
4. Visualize specific situations and how you will handle them. A little intention goes a long ways.
5. Determine cutoff times and amounts for indulgences, rise time, bed time, and other things.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Many of us don’t have a problem falling asleep. But maybe we wake up shortly after and can’t get back to sleep? Check out this short video where we go through the process below. You can also listen anywhere you listen to podcasts.

There are 3 main things that contribute to not staying asleep after falling asleep:

1. Not setting circadian rhythms
2. Too much stimulus just before bed
3. Too much on our minds when we go to bed

Tune in to hear the rest of this awesome conversation on falling asleep and staying asleep!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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We hear it all the time - YOU NEED TO HAVE A VISION! But why and how?

Why is it beneficial to work on your values and vision?

• It becomes a guiding force in your life.
• It gives you direction.
• You're proactive with your life (vs reactionary).
• You have the ability to scrutinize your thoughts and actions so that you can change course if needed.

One of our community members asked me to share some examples and to share mine, so I used our most recent worksheets and started from scratch. It was an interesting process.

This is my PERSONAL Values & Vision after I reworked it using the worksheet shared on our site. This information is from the heart! Tune in for an awesome conversation on vision and values.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Going on a long backpacking trip? Thinking about summiting a mountain? Or maybe just thinking of going out on a hike all day?

Listen in on this quick conversation on a question we had in our online community asking: What do I need to do or what do I need to eat the night before a big hike?

Our recommendation is SUPER simple! Continue in with our Real Food way of eating. The night before the intense activity, we suggest eating nutrient dense foods and a good balance of starches and greens. Essentially, don't change up your normal routine! That's not what your body is expecting.

We DO suggest snacks for when your body feels hunger when you are being active all day long.

Tune in for more on our recommendations ;)

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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We all know exercise and fitness are good... but what does working out actually do? What do we want it to do?

• Fitness does NOT burn calories the way we think it does. Our overall metabolic rate for any given day is typically going to be about the same above a moderate level of activity.
• Fitness DOES strengthen your body. Fitness strengthen muscles, bones, and organ systems.
• Fitness DOES strengthen efficiencies of toxin removal and nutrient deliver. Exercise enhances health and well-being by making many of our systems more efficient and responsive.
• Fitness DOES enhance "metabolic flexibility" - the ability for the body to create energy through different pathways, from glucose, fatty acids, ketones, and proteins when necessary. This does not mean the more exercise, the more you burn fat. It DOES mean that exercise trains the body’s ability to burn fat.
• Fitness DOES prioritize and distribute nutrients for body composition. The more quality fitness you do, the more your body distributes nutrients where they need to go to build muscle, recover, etc. It doesn’t "burn fat," but it builds muscles, which can increase in size compared to fat mass size.

The greatest benefits of exercise are the building of capacities, functions, and capabilities, the building of lean muscle mass, and the optimization of adaptive hormones, not to the burning of calories.

In this episode, we discuss debunking exercise for fat loss and what is an ideal time/energy level/type of workout while also stressing the importance of recovery!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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Research suggests that roughly 80%of people who shed a significant portion of their body fat will not maintain that degree of weight loss for 12 months. We've all been there.

So why do most "diets" fail? Because they aren't sustainable. And why are they not sustainable? When polled, the reason most dieters bail from a nutrition program is HUNGER - people are trying to use willpower to eat less and exercise more.

So why do we experience hunger?

1. We are lacking nutrients.
2. We are lacking energy.

The solution is almost obvious - eat for nutrients, and eat in a way that creates sustainable energy.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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We recently had the honor and pleasure of facilitating a talk for Natural Grocers on Food Quality. We talked a little about how upgrading your quality can impact your results. We also went into a spectrum of quality for most common foods we purchase.

Remember what you want from your health efforts:

1. Improved body composition.
2. Improved health.

Remember why you're eating food in the first place:

1. For nutrients to contribute to structure, form, and function. These nutrients build the body and contribute to all the functions of the body.
2. For metabolic flexibility and fat burning. You want to eat food in a way that nurtures your body's ability to use fat for fuel.

Eating this way contributes to and optimal body composition and metabolic health - the absence of metabolic syndrome = an ideal body composition, normal blood pressure, blood sugar handling capacity, low triglycerides, and high HDL.

Listen in for more on this super important and equally awesome topic regarding food quality!

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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If you've been with us, you've probably spent a lot of the year trying to get as healthy as possible.

Now the holidays are upon us, and for MOST of us that means a lot of temptation and the potential to backslide.

So what would be PERFECT before going into the holidays? A holiday PRE-SET.

Each week we will have some simple, yet challenging goals that build on each other each week!

If you are a member of our online community, join this course for FREE! If you are NOT a member yet, try out our FREE 1 month trial and join this holiday pre-set challenge with us ;)

Use this link to sign up for membership for a free 30-days! https://bit.ly/3zK1ByZ

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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Recently, we had a chance to sit down with a health coaching client Madison Thompson where we talk all about her lifelong quest for health. We can’t wait for y’all to tune in to this awesome interview! Here are some of the topics we cover:

• Early on in childhood she was ridiculed for being overweight.
• She grew up in a family of dieters, obsessed about how they looked.
• She experimented with many diets, including plant-based and vegan.
• Eventually she realized something had been missing her entire life, and started to search for something more sustainable.
• This is where the challenges really began because she had to deal with her mental and emotional obstacles as she made ancestral health work in her modern life!
• Even now she still has to deal with conventional wisdom, naysayers, and doubt. Like we all do!

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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When it comes to the slippery slope, you may slip, but you don't want to slide!

You know how it is to embark on a health or nutrition program, all-in, gung-ho, only to find yourself slipping at some point. It's ok to slip! You just don't want to completely slide off!

Check out this short video where we discuss some strategies for making health work for a lifetime, by allowing the slip, and avoiding the slide.

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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Listen in on this sneak peak into our mindfulness talk coming up soon! 

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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You want lose weight and feel great. You want to know what to do to be healthy. And you want it in simple terms.

The problem is, every diet has its own intricacies and rules that tend to be complicated, ESPECIALLY when you get outside of your kitchen.

Therefore you just need some simple guidelines. 3 things to avoid, and 1 thing to do.

Check out this awesome podcast that will guarantee to give you results!

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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We recently had some questions in our amazing online community asking about how to get more liver and what's really the deal with supplementation??

In this quick audio, we discuss the benefits of eating animals nose to tail, modern day hacks for this, some tips/tricks to prepare liver and more! 

Join our online community for all of the resources associated with this episode! There's a free trial associated with this, so please reach out! 

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter at https://superhumantransformation.com
• Join our community at: https://community.superhumantransformation.com/

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In this week's "Week in Review" we discuss all things coffee creamers, meal prep, shopping, upcoming events and more! Listen in for some quick and awesome info on the past week :) Read on below for a bit more info!

Our creamer alternative list

• SHT Vanilla Creamer = 1 cup heavy cream, 1 tbsp raw honey, 1 tsp vanilla extract. Put it all in a mason jar and shake it up.
• Some other options are Califia Farms creamers, So Delicious creamers, and nutpods Vanilla creamer.

Dessert ideas?

• Think about the things you like that you think are unhealthy, google a real food version recipe, and try to make it! This will enhance your confidence and your skills!
• Our online community SuperHumans United has a ton of SHT Approved desserts, and the recipes keep growing.

Meal ideas?
* What are your favorite foods and cuisines? Google some recipes made with good ingredients. * Brainstorm your favorite meals, make a list, and learn how to make them with better ingredients. * Brainstorm your favorite dishes within each animal food such as beef, pork, chicken, eggs, etc. * For our meal prep methods and all our recipes, check out our online community SuperHumans United.

Best fitness program for building muscle tone and losing fat? * It's NOT cardio or chronic cardio - it's functional movements and weight bearing exercises. Look for a gym that gives you a variety of movement, time, duration, and intensity modalities. Anything CrossFitish should work, but our favorite here locally is The CrossFit Combine.

If you've got access to real food, a way to exercise most days, a place to sleep, and a way to earn money, things can be pretty darn good if you choose to perceive it that way.

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter here.
• Join our community at: https://community.superhumantransformation.com/

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Check out our latest and greatest SHT Talk where Mindy and Paul discuss lots of important info including (but not limited to):

• making real food work for life,
• seasonal produce,
• being young and putting on weight,
• nutritional deficiencies,
• supplementation recommendations,
• stress eating,
• and so much more.

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter here.
• Join our community at: https://community.superhumantransformation.com/

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We live in a crazy world. We have crazy chaotic lives. And that isn’t going to change. What we want is a daily practice that allows us to show up and enjoy things as they are.

Here’s the deal - if you can learn the basics of mindfulness, and learn how to use it throughout your day, your life situations may not change, but the way you show up will!

As I continue to age, many things are coming into perspective. Things that my parents and other wise people tried to share, but I wasn’t ready for. This is one of those things. Presence. Acceptance. Appreciation.

Join us this Saturday, July 31st @ 10:30 am PST for a virtual discussion on Meditation & Mindfulness Basics:

• Mark your calendar so you get reminded. Right now! :)
• Copy this Zoom link and add it to your calendar.
• If necessary also copy Meeting ID: 853 9879 2900, Passcode: 323974

If all this meeting did was add a tad bit of happiness or hope to your life, wouldn’t it be worth the time?

Do you have any questions? Can I help in any way? Email support@superhumantransformation.com or text me at (702) 546-6098. Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter here.
• Join our community at: https://community.superhumantransformation.com/

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This is a great discussion where we chat with one of our community members, Mindy, and review the week by touching on several great learning points:

• Vetting a restaurant for food quality
• Keeping it real food while on the road
• Learning SHT health foundations at 21
• ...and so much more!

Please be sure to connect with us!
On Instagram and Facebook @paulctijerina and @superhumantransformation

Please be sure to connect with us! * For an archive of all our podcasts visit http://podcast.superhumantransformation.com * You can also listen anywhere you listen to podcasts including Apple Podcasts, Google Podcasts, and Spotify. * For updates, announcements of upcoming events, seminars, and more, join our newsletter here. * Join our community at: https://community.superhumantransformation.com, we would love to see you there!

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This episode discusses mainstream/fad diets. Fad diets are difficult to keep up with, they're not sustainable over a lifetime, and many are not even good for you!

Our way of eating is metabolically efficient. It's better for training the body to use fat for fuel, which is better for body composition, energy levels, and its sustainable for a lifetime! Listen in to this episode for an informational discussion on the popular myth regarding avoiding white foods! This post offers confidence and clarity regarding to optimize your health and puts you on the track to feeling amazing!

For the blogpost associated with this episode including all the resources mentioned visit https://superhumantransformation.com/whats-with-the-white-foods-diet/

Please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter here.
• Join our community at: https://community.superhumantransformation.com/

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These are some tips based on a recent travel experience we had to Maui.

There are lots of great little gems in here, from what kind of place to get, to ordering recommendations, when and how to indulge, and more!

Please be sure to connect with us! * For an archive of all our podcasts visit http://podcast.superhumantransformation.com * You can also listen anywhere you listen to podcasts including Apple Podcasts, Google Podcasts, and Spotify. * For updates, announcements of upcoming events, seminars, and more, join our newsletter here. * Join our community at: https://community.superhumantransformation.com, we would love to see you there!

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Meet Maurice! A young man with a lot of wisdom!

At 21 years old, his poor health was inhibiting his life. His father (who happens to be a medical doctor) referred him to a functional medicine doctor at SouthWest Functional Medicine. They referred Maurice to the SHT to support their efforts, and the rest is STILL history in the making ;) Tune in to this episode to hear the interview and scroll down for some more info!

Since starting with the SHT in November of 2020 (just 8 months) Maurice has:

• Learned and implemented real food, sleep, and mindfulness.
• Hasn't had anxiety.
• Digestive issues are gone.
• Hunger is gone.
• Has lost 135 pounds, went from 440 to 305 and still losing.
• No longer insulin resistant.
• Enjoying food.
• Sleeping like a champ.
• Meditates daily.
• Happy and loving life like never before.

In this interview, Maurice notes some awesome learning points:

• Health doesn't have to be stressful or restrictive. There are just some basic guidelines, a framework, that needs to be in place. Within this framework, there's a lot of flexibility to enjoy life.
• Flexibility is key. The routine can stay, but it can also shift! WHAT is in your routine is what’s important. The when and how is secondary. For example, meditation may be ideal at a certain time of day, but it’s more important to meditate any time vs not meditating because you can’t do it at the perfect time. The same goes with food and sleep guidelines.
• Health should enhance life, not make you so stressed that you can't enjoy life.
• Real food the right way is a way of life for a lifetime. It doesn’t have to be restrictive, stressful, or temporary.

Lastly, it what you’re doing isn’t working, if you still can’t lose weight and keep it off, or have unresolved symptoms that you think should be getting better, you have to consider the possibility that some of what you think is healthy isn’t.

For the blogpost associated with this episode including all the resources mentioned visit https://superhumantransformation.com/maurice/

And please be sure to connect with us!

• For an archive of all our podcasts visit http://podcast.superhumantransformation.com/
• For updates, announcements of upcoming events, seminars, and more, join our newsletter here.
• Join our community at: https://community.superhumantransformation.com/

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If you're going to eat, here's how to make sure it's worth it :)

Recently, we were able to have a conversation with Natural Grocers, a health food store and family-run business. We love their mission and products and highly encourage you to check out their products and empowering workshops!

In this post, we talk about nutritional vitality and how to assess foods based on nutrients and toxins, and how it contributes to metabolic flexibility.

For the blogpost associated with this episode including all the resources mentioned visit https://superhumantransformation.com/assessing-foods-based-on-nutritional-vitality/

Please be sure to connect with us! * For an archive of all our podcasts visit http://podcast.superhumantransformation.com/ * For updates, announcements of upcoming events, seminars, and more, join our newsletter here. * Join our community at: https://community.superhumantransformation.com/

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Have you ever considered the possibility that what you think you want, isn't really what you want? Have you ever considered that you don't have to see, be, and do everything in order to be happy? If so, the check out this heartfelt message on letting go of the mystic self!

There is a tremendous freedom that comes from scrutinizing and letting go of the things you think you're supposed to see, do and be before you die. To get there, it helps to ask some questions:

• Why do I have my dreams and goals?
• Where did I get my dreams and goals?

You don't have to see, do, and be everything in order to live a happy and fulfilled life. Listen in for our framework on how to achieve this!

For the blogpost associated with this episode including all the resources mentioned visit https://superhumantransformation.com/letting-go-of-the-mystic-self/

And please be sure to connect with us! * For an archive of all our podcasts visit http://podcast.superhumantransformation.com/ * For updates, announcements of upcoming events, seminars, and more, join our newsletter here. * Join our community at: https://community.superhumantransformation.com/

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What about protein powders??? We get this question a TON.

Check out this podcast where we discuss what kind of protein powders to use, how to use them, some recipes, and more!

We've relaxed our stance on protein powders! In the past we recommended real food over powders every time. Now, we've re-evaluated the benefits of certain protein powders. We also acknowledge the convenience of using protein powders and making this work in a modern lifestyle. We also have a ton of positive feedback from clients and people in our community.

Listen in to hear how & when to use protein powders as well as our recommendations of the best types to use!

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We had an awesome Emergency Preparedness workshop recently and this quick podcast highlights the framework and importance of a class like this! 

As a nutrition and lifestyle coaching business, one of our main goals is to teach our clients self-reliance and confidence. Being prepared and aware of emergencies and how to act/react when a threatening situation arises gives us a huge amount of confidence in knowing that you have some idea of what to do in an emergency situation.  

Tune in to this talk as we go highlight our emergency preparedness framework! 

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In this podcast, we talk about all things progression-based fasting and detail some of the major points from our recent fasting seminar.

Whether you're an experienced faster or brand new to fasting, this podcast will be super useful because it gives some major points to start implementing NOW.

To get ALL of the details, plus more, join our community at community.superhumantransformation.com.

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Like many of us, Christina and family come from a place of being naturally lean early in life, only to have unknowingly poor health habits creep up and manifest as symptoms later in life. All of a sudden, life seemed hard, exhausting, and extremely challenging.

Once she had the realization that her and her family deserve better, she experimented with many different workout programs and diets. Eventually, she landed on something that she could stick with, and never looked back.

With newfound energy and confidence, Christina and her husband Edward continue to empower their family and others with their example.

Among many other things, we discuss:

• how to implement real food with kids.
• the power of educating your kids on why you eat healthy and why you avoid toxic foods.
• how to get the kids involved in cooking.
• tips for getting the kids to enjoy meals.
• how to get your kids to eat foods they don't like.
• the importance of giving your kids autonomy!
• finding a way of eating you can do for a lifetime.
• the importance of being a leader and how your attitude towards health impacts others. Kids are always watching!
• and so much more.

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This episode is an overview and some thoughts on a recent conversation with an SHT member! In this video, we answer member questions on fasting, training, and testosterone. We go over our theory on fasted workouts and how we can train the body to prioritize making its own energy. It definitely takes some getting used to, but we KNOW it’s worth it! We also discuss the importance of organ consumption and ways to boost your testosterone… if you’re looking for that ;)

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Recently, I had the opportunity to interview my good friend Hayley.

Hayley and I were classmates at West Point from around 1995 to 1999 and always had a distant respect and admiration for each other.

Recently reconnected, we realized we had found we both had very similar health journeys!

This is a great discussion on health and finding your passion! Hayley shares how she had a lot of issues going on that started early in childhood, and manifested later in life.

We talk about the realization of THIS IS WHERE THE WORK IS.

We also discuss the importance of other modalities in your own personal healing and the importance of community.

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In this quick podcast/video, we discuss being a flexible and adaptive superhero version of yourself!

We know that sometimes, we can feel worried or nervous when we "fall off track" or tweak our normal/healthy routines. Doing something different doesn't mean you will lose all that you work for! It's important to remember that our goal is to be FLEXIBLE and adaptive in this modern life. We CAN have a cheat meal, wake up a bit later than normal, without losing everything we have worked for and it's important to keep in mind that flexibility is GOOD. Listen in for some tips and tricks for becoming more flexible without losing your health progress!

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We get lots of fasting questions, things such as: how should I start getting in to fasting? What is the best way to fast??👇🏼

Our recommendation? PROGRESSION-BASED FASTING!

Ease yourself into fasting with a progression.

1. Focus on real food first.
2. Embrace more space.
3. Learn about TYPES of fasts.
4. Learn about tips, strategies, and supplements.
5. Get support.

Join us for this free talk on all things progressive-fasting on Saturday, May 15th, 2021 @ 10:30am PST! Use this link to RSVP, so we know to expect you!

https://www.crowdcast.io/e/strategic-fasting-2-2021

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Our latest podcast is all about sun protection! If you must lather up, we’ve got some pretty solid recommendations below plus some solid resources. . . To be honest, sunscreen should be your LAST RESORT. All you have to do is be smart, and keep these tips in mind…

• Wearing clothes can shield you from the sun. Shirt, hat, pants, when needed. Seriously, super easy.
• Plan your events around the strongest sun. Spend more of your time outside in the early day and later afternoon. During the brightest, just get out of the sun.
• Use shade!!! You still get to enjoy the beauty of the outdoors without putting yourself in burn exposure. Use an umbrella or the shade of a tree. Don’t be a hero.
• No matter what happens, try not to burn! Sounds obvious but it’s hard to notice sometimes. When you get red, or feel hot, it’s been too long! Again, DON’T BE A HERO! THE SUN WILL WIN!

SO, if you must lather up, check out these tips. Remember, ingredients matter!!! With all the options out there, there’s no reason to get anything toxic. Also, the type of product you use matters! Listen in for more awesome info!!

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get ready for our 30 day RESET this May!! starting May 1st, we'll be RE-addressing the basics of real food, sleep, and mindfulness.  we'll also be facilitating working with your own cravings, urges, and addictions.   listen in on this quick podcast where we give an overview of our plan :)   join our newsletter at: https://superhumantransformation.com/

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HOW DOES A LIPID PANEL HAVE SO MUCH POWER?! because we've been brainwashed for years to look at the wrong information. check out this short podcast based on a recent conversation with a client.

the standard lipid panel is outdated. the importance put on LDL is misplaced. and yet a lipid panel can scare most people away from doing the EXACT things they need to do to achieve the results they want.

trust me. I was scared (almost to death) from my initial lipid measurements. but since losing close to 100 lbs, normalizing my blood pressure, optimizing my insulin levels, improving my metabolic health, and doing this for hundreds of people, there is no doubt in my mind that I know what to look for. and I feel it.

in this episode we talk a little about what to look for. for a comprehensive guide to cholesterol including supportive experts, what to look for as far as numbers, and how to improve your markers, join our community @ community.superhumantransformation.com

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We know it can feel overwhelming to think about all the things you want to do in a day... UNTIL YOU GET IT DOWN ON PAPER!

Our Sunday podcast is an awesome visualization process that will take away the overwhelm, and help you clarify what's really important and doable for you.

Listen in for some PRO-TIPS on creating your own perfect day 🌞💪🏼

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SELF RELIANCE CONTRIBUTES TO HAPPINESS!

finding health makes you happy. the self reliance that comes from knowing how to be healthy also makes you happy.

this quick podcast details Paul's recent backpacking experience and how it pertains to happiness, self-confidence and optimal health! 

on April 24-25th, we partnering with Coyne Survival to host our first survival and urban disaster training!  

we want the best for you, your health, and your self reliance! come join us for this class!!!!

find more information and sign up here: https://coynesurvival.com/products/sht-survival-skills-course

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ever wondered how to prioritize and improve your sleep without re-vamping your entire life?? we are here to help with that :)

this quick podcast episode gives a sneak peak into our FREE workshop on sleep, happening this Saturday, 4/17 at 10:30am! 

with better sleep, everything about your life will improve. and when we say BETTER, we mean BETTER, not perfect!

in this class, you will learn a step-by-step framework for making any and every aspect of your sleep BETTER.

this is a FREE talk! please use the links below to sign up, we can't wait to see you! 

RSVP to attend LIVE in-person here in Las Vegas https://www.eventbrite.com/e/149603035707

RSVP to attend virtual https://www.crowdcast.io/e/how-to-improve-sleep-2021

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recently, Paul reconnected with an old friend and classmate from West Point, Hayley Ulrich Zeidman. Hayley is the founder of Wellness Warriors, a movement to empower others to live their best life!

Paul and Hayley share similar health journeys and this podcast details each of their own unique stories and how they both ended up doing what they love, educating and #empoweringtheplanet in health and wellness!

this audio/video was shot for Hayley's facebook group called Wellness Warriors, a group she created to support others in the health that she has found!

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did you know 🤔🤔 sleep is arguably one of the MOST important aspects of health??

the first step in improving sleep is UNDERSTANDING WHY IT'S IMPORTANT!

in this short recap video / podcast we go over
- why sleep is important
- what happens when you don't get good sleep
- what happens when you get better sleep!

are you ready to learn more and become the BEST version of yourself through the empowerment of education on sleep? join us at our upcoming class on how to improve your sleep on April 17th @ 10:30am PST, you can find the sign up at the link below :)

to join in-person on 4/17:

https://www.eventbrite.com/e/how-to-improve-your-sleep-step-by-step-framework-tickets-149603035707

to join virtually on 4/17:

https://www.crowdcast.io/e/how-to-improve-sleep-2021

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SHT presents, Survival & Urban Disaster! listen to this quick podcast episode to learn more about this awesome 2-day event coming up on Saturday April 24th!

This event is being hosted by the amazing team from Coyne Survival Schools out of California https://www.californiasurvivaltraining.com/

Feel free to message Info@casurvivaltraining.com, (805) 441-7750 or myself @ t@paulctijerina.com, (702) 677-6098 with any questions!

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ever feel like getting back "on it" after falling off feels tough? could you use some advice on making our SHT lifestyle work in a social context? listen in on this awesome discussion on balancing your health habits with everyday life and how to maintain a healthy flexibility in life while optimizing your own health :)

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we've all heard sleep is important. but we've been conditioned to prioritize everything over sleep.

in a world of constant "doing," and with a career and family life that probably isn't going to change, how do we improve sleep?

understanding how sleep works is crucial. it will give you a better respect for the importance of sleep.

having a step-by-step progression that you can integrate into a modern life is also important.

this podcast episode gives a brief overview of the 2 workshops we've got coming up:

1) Making an Argument for SLEEP - all about understanding how sleep works, circadian rhythms, and sleep pressure. April 3rd @ 10:30 PST, in-person or virtual.

2) How to Improve Sleep - a step-by-step framework. April 17th @ 10:30 PST, in-person or virtual.

register at community.superhumantransformation.com for a free trial. once inside, RSVP to either in-person or virtual.

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have you ever heard of a food CO-OP? here in Vegas many of us buy from the Vegas Food CO-OP – a cooperative that gets ultra-quality meats from Utah.
​
recently I had the chance to sit down and interview the founder of the Vegas Food CO-OP Carolyn Rockwell. what an amazing story! in this episode, not only do we hear Carolyn's story, but we are reminded that food is medicine! the better quality you eat, the better for the animal, the planet, and YOU. tune in to hear more :)

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this episode was inspired by a question from a member of our #SHT community - if I change my training to emphasize more lifting and weight training, do I need to change my diet? do I need to move away from 2 meals per day to 5-7 meals per day, to GAIN MUSCLE and LOSE FAT? what is the most optimal way to change diet with training?

this is what the majority of us want! and I think the answer to this question just might blow your mind!!!

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most of us have some nagging symptoms we probably think are just a part of life. . . but they don't have to be!

over the years we've experimented with many different ways of doing elimination diets. we've seen tremendous results, and now we want to share this framework with YOU.

✅ learn what symptoms to look for.
✅ learn what foods, food groups, nutrients, and anti-nutrients to consider removing from your diet.
✅ learn how long.
✅ learn how to reintroduce with self-testing protocols.

this framework makes it easy for ANYONE to do an elimination diet!

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THIS is how we find health and happiness for a lifetime 💪🏼

we had such an amazing meeting this past weekend and our latest podcast episode sums it right up :) 

this episode is the 4th meeting, 2 months into our Mastering Real Food for a Lifetime progression. this talk was all about developing a honed intuition and self-testing.

👉🏼 ps this is only a review! for the full deal, you gotta join our community!!! 

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what does it take to make a change??

to make a change, it is MOST helpful to have our own personal values in place... aka what kind of person do I want to be and what is my own vision of my most optimal/most healthy self? what are the things I want to change to progress towards this person that I want to become? what happens to your self-talk when you go "off plan?"

in this episode, we discuss the need to create a POSITIVE self-dialogue for if/when we do fall "off plan." it happens. it's life. BUT, there is a huge difference between acknowledging the situation and learning from the experience vs ignoring it or being too hard on yourself. 

tune in for more AWESOME insight on how to combat these tough issues and feel amazing :)

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in this episode, Paul reviews the SHT low-carb progression and addresses some awesome FAQs! 

listen in for some info and concepts that can help ease us into some of these more "difficult" phases of our progression. Paul reminds us of our #1 goal: eating Real Food. remember: we are always striving to give the body the nutrients it needs to contribute to all the important and amazing functions our body carries out. we also want to train the body to make energy in the right way; this is where strategic carb-ing comes in ;)

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in today's episode, Paul goes over our concept of: E = MC... energy = mood condition. this is a concept we went over in our Masterclass meeting last weekend, but we thought it was so important, a recap might be helpful ;)

on any given day, your mood is synonymous if not equal to your energy level. listen in for some info on how eating Real Food affects your emotions, how training your body to be metabolically flexible and fat-burning can support your mood and energy, and how to know if what you are doing is working! 

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in this episode, we discuss all things food prep! from cookware, to storage containers, to brutally simple staples to have in the home, check out this quick and awesome chat to maximize your food prep :)

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what do we mean by eating for nutrients and nutrient-density?

you can only eat so much food in a day, it might as well be the stuff that your body needs. but how do you know?

in this episode we discuss our concept around eating for nutrients and nutrient-density.

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in this sneak peak episode, Paul discusses the 4th class in our upcoming Masterclass progression. he talks about being prepared for everything in life, and learning how to get to where you never question what and how you should eat in order to look, feel and perform like a freaking badas$! 

to see more info and sign up for our Masterclass progression, click the link here! 

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in this sneak peak episode, Paul talks a bit about our 3rd class in our upcoming Masterclass progression. this session is all about low-carb, keto, and WHY. our Masterclass kicks off on January 9th, 2021, you DON'T want to miss it! visit our website superhumantransformation.com or click the link below.

to see more info and sign up for our Masterclass progression, click the link here! 

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in this episode, Paul gives a sneak peak into the 2nd class of our Masterclass progression! in this class, we will go over shopping guidelines, our amazing new workbooks for the course, and more :) tune in to hear about how we implement our goals in this progression! 

to see more info and sign up for our Masterclass progression, click the link here! 

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in this episode, Paul goes gives a brief overview and sneak peak into what our first class will be like in our 2021 Masterclass! he goes over our concept of "Real Food" and discusses confidence :) this progression kicks off on January 9th, we hope to see you there! 

to see more info and sign up for our Masterclass progression, click the link here! 

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In this episode Paul discusses some of his own thoughts on the new year, and optimism vs realism in this new year! you don't want to miss this thought provoking discussion on important thoughts to guide us through this crazy life :) 

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In this episode, Paul goes over the information from our Setting Intentions for 2021 workshop last weekend! 

Listen in for some awesome information on setting intentions, accomplishing goals, and how to best think about what it is that YOU want to do in this next year :)

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In this week's episode, Paul interviews Won Dolegowski, an awesome health and fitness coach in the Las Vegas valley! Won discusses her own path to health and wellness as well as her past in body building and how she built up her own self confidence in an amazing way :) Tune in to this conversation to hear more! 

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In this episode Paul discusses the idea of mindful gift giving this holiday season. We know the holiday season can be stressful and/or anxiety inducing and gift giving can often be a source of that. Tune in to learn some tips on reducing stress and gift giving with intention :)

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Today's episode is all about our upcoming Masterclass!! This progression will give you confidence with real food for a lifetime and you will never question how you are supposed to eat again! Join in our Mastering Real Food for a Lifetime in 2021 class here!

This progression kicks off of on January 9th, 2021 @ 10:30am PST.

• We are offering both an IN-PERSON and VIRTUAL option.
• Please take a moment and empower yourself by RSVPing here.
• The details for the rest of the progression are at the link here, including dates and times of our other meetings.

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in our latest podcast, Paul interviews friends and clients, Matt and Angela. They discuss falling "off" the SHT wagon and learning to get back on as well their journey starting out as critics to learning that our SHT lifestyle is the way! tune in for an awesome and insightful discussion :)

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Today, Paul discusses some ways to support your digestive system! this is a short and sweet podcast that talks about the digestive process, optimal digestion, and where/how you can support your own digestion! listen in at the beginning for some REAL FOOD inspo from Paul and Nicole :)

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in this episode, Paul and Nicole debrief the Immune System Vitality workshop talk from last weekend! Paul shares his 3 key principles to a healthy immune system and how we can work to improve our immune system ALL year round. 

listen in for some awesome immunity tips as well as this week's latest recipe of the week... not-your-ordinary ginger tea! 

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most of us have unconscious limitations that we have been "taught" throughout our lives. as we are taught these new, life-changing, amazing concepts on how to live life optimally, we sometimes get an unconscious resistance to it. acknowledging this and moving forward is KEY to gaining a healthier mind, body, and life.

listen in to our latest podcast discussing this phenomenon and ways to combat it and live the SHT life :)

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we LOVE THIS GUY! soldier, father, and husband, Kyle started with us as a drop in here at The CrossFit Combine and also connecting with us on SM, and has been a hard charger ever since!

we discuss making the SHT work overseas, in restrictive, limited situations, and all things implementation around a crazy family life!

we loved this interview and we know you will too!

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we had a great discussion this weekend! it was a Halloween "pep talk" where we discussed strategies for keeping it real during social situations. we discussed how to assess treats coming in from your kids so that you can minimize the toxic damage! we also discussed some creative ideas for treats to give out!

we have a YouTube video associated with this podcast where you can see visuals of everything we discussed here.

we also have all the links and resources available for you inside our community at community.superhumantransformation.com. you can sign up with a free trial to test it out!

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this episode is part 3 of a video covering a plethora of topics we were inspired by from some recent meetings and interactions.

in this episode, we explore the thought that some of what you think is healthy, really isn't. this realization changed our lives and we hope it will change yours as well :)

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everyone is looking for the same thing, the big question is "how do we get there?"

we hope this chat inspires you in a way to explore and dig deeper into our awesome way of life :)

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in this episode, we talk about eating for nutrients rather than restriction and we get into a bit about we are all the same, and yet all different. HOW are we different and how does that affect our bodies?

tune in to find out :)

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Sober October 2020 is here! and regardless of when you hear this, you can start your own personal challenge any time of the year!

in this video and audio, we give you some basic considerations, AND we want to invite you to our private support group! use this link https://bit.ly/3l3cJjf

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in this episode we get to meet a good friend, business mentor, and real foodie, RJ Williams. this was SUCH a great, genuine conversation with a ton of useful nuggets. enjoy!

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I had a great Whole Foods Market shopping tour RECAP, 👇🏼 here are the main points and companies and products mentioned:⁣
⁣
🍗 always read labels! we’re especially looking for toxic oils (canola, soybean, safflower, “vegetable,” sunflower), wheat and most grains, and sugar content.⁣
⁣
🍗 sunflower oil is fine if it’s high oleic or high steric because it’s higher in monounsaturated fatty acids which are much more stable and less likely to be damaged.⁣
⁣
🍗 Primal Kitchen is one of our top brands for dressings and condiments https://amzn.to/3gZHrr8.
⁣
🍗 Siete family foods is another great brand!⁣ check them out https://amzn.to/3jOSfKN
⁣
🍗 always go for full-fat dairy. the fat is where the nutrients and energy are!⁣
⁣
🍗 when purchasing pre-prepared food at WFM or anywhere else, always ask for the ingredients.⁣
⁣⁣⁣
🍗 condiments are awesome as long as the ingredients check out.⁣
⁣
🍗 go for organic gluten-free tamari sauce vs soy sauce.⁣
⁣
🍗 marinara sauces are awesome.⁣

⁣
🍗 avoid long list of ingredients, even if they are all ok.⁣

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we all know that hiking is beneficial, and I'm sure we all WANT to get out and hike more than we do. but where do we go? in this post we tell you how to FIND a trail and how to CHOOSE a trail! super solid information!

check out the National Forrest Service at https://www.fs.usda.gov/managing-land/trails/national and their interactive map at https://www.fs.fed.us/ivm/index.html

get hiking guidebooks here https://www.rei.com/c/camping-and-hiking-guidebooks

we love https://www.alltrails.com!

make sure your footwear is broken in!

consider a day pack that is between 20L and 30L like these https://amzn.to/34FBf5m

download our Ten Essentials and day hike checklist here https://paulctijerina.activehosted.com/f/15

other things to consider:
how much time you got? factor in drive time and always add!!!
fitness level. don’t be a hero! you want to enjoy it!
distance? account for about 20 min per mile.
elevation? an increase of 1,000 feet in a mile is steep.
time of year and weather.
logistics - commute, parking, etc.

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this podcast is all about our "Ten Essentials" which would be ideal to have in MOST situations when you’re stepping into the backcountry, whether for a day hike or a camping trip.

in this episode we go through the Ten Essentials. we have a downloadable checklist at our community site at https://community.superhumantransformation.com

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this is a great discussion with Xavier Larin, also known as "X."

X is a coach at The CrossFit Combine. he's been SHT since 2015 when he went through a progression being hosted at Keller Williams SW in Las Vegas.

X lives and breathes every single one of our health foundations. he EXUDES them. it's been such a pleasure to watch him evolve and blossom. we know you'll find a lot of great nuggets in this episode!

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join our newsletter at https://superhumantransformation.com/

join our community at https://community.superhumantransformation.com/

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real food isn't JUST for adults, it's also for our kids! mastering real food will only help enable you, as a parent or caregiver, to empower your own children in their health and wellness.

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this interview was with my sister Rachel Karnuth. in this interview, we discuss her daughter Celia's diagnosis with a rare autoimmune condition, and how we strategized her recovery using real food in place of immune-suppressing and chemotherapy drugs. we discuss how she included the supervision and assistance of a medical doctor who is also a functional medicine doctor. this was such an inspiring story, full of useful advice for families with kids!

there's a small break in the middle where our audio device shut off! and stick around at the end because Rachel sends in some additional thoughts!

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This was such a heartfelt and amazing chat with my sister!

Rachel's daughter has a rare autoimmune condition, and we had to do a family "intervention" to transition over to real food! It's an inspiring story!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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this was recorded LIVE at a recent seminar. extremely valuable information! we talk all about WHAT an elimination diet is, why you might want to consider it, and how to do it, INCLUDING how to do self-testing protocols.

if you suffer from any symptoms, OR if you just want to optimize, this is definitely an episode you want to listen to!

all the resources and PDF's are located in our community website at https://community.superhumantransformation.com

we'd also recommend joining our newsletter at https://superhumantransformation.com

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have you heard of an elimination diet? elimination diets are the best way to customize your own way of eating to look, feel, and perform your best. * many of us have food intolerances. some of us have multiple. some of us have legit food allergies.

• if you struggle with unresolved symptoms, digestive issues, skin issues, autoimmune symptoms, stubborn body fat, and more, then you need this class!

• the best way to figure this out? do your own self-testing by eliminating suspect foods for a specified period of time, and then reintroducing.

at this meeting we'll discuss the basics of an elimination diet and self-testing to include: * our 3 types of elimination diets. * how long to go without a specific food. * how to reintroduce foods with several self-testing protocols. * Flexible Animal-Based Omnivore #3 update!!!

comes complete with a mind-blowing talk and handouts. * RSVP here through Eventbrite to attend IN-PERSON. * RSVP here through CrowdCast to attend VIRTUALLY.

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a quick review of last week:

• new podcast with Kyle Douglass, military guy!
• Starting POINT Handgun Class
• Flexible Animal-Based Omnivore meeting

and this week's #PROTIPS!

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have you heard of our community? check out this short video. and then join us using this link!

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links and resources mentioned in this video:

• watch brutally-simple leftovers method video.
• check out our brutally-simple cooking playlist.
• RSVP to Starting POINT Handgun! spots are almost full!

RSVP for Flexible Animal-Based Omnivore meeting #2 on 11 July 2020 @ 10:30 am PST:
* RSVP here if attending IN-PERSON. * RSVP here if attending VIRTUALLY.

join our newsletter and get all of our empowering posts, updates, announcements, and more!

have you heard of our community? check out this short video. and then join us using this link!

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Flexible Animal-Based Omnivore. July is Flexible Animal-Based Omnivore month! all month we'll be experimenting with a progression that moves us towards temporarily being 100% animal-based. check out our short video above for details :)

why would we want to do this?

if you've been eating real food and still have stubborn symptoms, specifically digestive, skin, or autoimmune symptoms, OR if you just want to experiment to see what works for you, THEN THIS PROGRESSION IS FOR YOU!

we kick off our first meeting of the month this Saturday, July 4th @ 10:30 am.

• join us live IN-PERSON by RSVPing here.
• join us VIRTUALLY through CrowdCast by RSVPing here.

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in this episode, we discuss how it's all about balance over time. it's NOT about getting it all in, every single day!

• subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play
• join our newsletter and get all of our empowering posts, updates, announcements, and more!
• have you heard of our community? check out this short video. and then join us using this link!

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interview with Kim Selvage. in this episode, we talk with SHT Veteran Kim Selvage.

• hiking.
• prepping for AT.
• grounding.
• and more.

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newsletter https://superhumantransformation.com

community https://community.superhumantransformation.com 

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in this episode we discuss why chicken is always recommended, and why we don't believe it to be the best choice.

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join our community at https://community.superhumantransformation.com 

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join our new community! a place of education, experience, and support! * it’s OURS! * no distractions or ads. * your privacy stays in the platform and with me and us. * all our courses, PDF’s and resources will be easily accessible. * all our “content” is beautifully organized by topic. * we have a recipe index with downloadable pdf’s. * you can write quick posts and in-depth article with rich formatting, images, videos, links, and attachments. * you can connect with other members privately or in groups. as we grow, you’ll be able to connect based on location and interests. * you can send private messages to members. * there’s a mobile app which is awesome.

visit https://community.superhumantransformation.com

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skin protection seminar on sunscreens, lip balms, and repellents in an ideal world, we wouldn't be putting anything on our skin! but sometimes we need protection! specifically:⁣

• sunscreen⁣ to protect from burning.
• lip balm⁣ to protect the lips.
• mosquito and bug repellent⁣ to protect against critters.

⁣if and when we do need protection, we want to make sure we choose:

• the safest product possible⁣, with safest ingredients and the least toxins.
• products that have great efficacy (work really well).

⁣this Friday, June 5th @ 10 am PST we'll be covering all this and more:

• health benefits of sun exposure⁣
• how much sun exposure, how often⁣
• how to protect yourself naturally⁣
• toxic ingredients to absolutely avoid⁣ with sunscreens, lip balms, and repellents
• versions and forms to look for⁣
• our strategy for researching products⁣
• our top picks in each category⁣

⁣this Friday, June 5 @ 10 am PST, join us for our seminar on SKIN PROTECTION including sunscreens, lip balms, mosquito repellants, and more. RSVP to SKIN PROTECTION here and attend live or access our recorded session, complete with handouts and resources for $20.

we highly encourage you to join us LIVE, but if you register and MISS the live meeting, we will email you the recorded video plus all the resources and handouts.

BTW, you can also join our community and get all of our seminars we offer all year long, whether online or live and local, for FREE.

subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play

https://superhumantransformation.com

https://community.superhumantransformation.com

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why sleep is important. every physiological, biological, and psychological function depends on it!

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developing a sleep routine. in this short post ane episode we talk about:

• reminder / alarm for bed.
• dinner and dessert.
• blue light blocking glasses.
• something calming and relaxing.
• supplements if applicable.

resources and links are at https://superhumantransformation.com/developing-a-sleep-routine/, our community website is at https://community.superhuumantransformation.com

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how to choose a chef knife. * the only 2 knives you absolutely need. * typical choice is between German or Japanese, and which ones we recommend. * how to choose a knife. * where to go to get a knife. * about cutting boards. * food prep tips bonus.

resources are located at https://superhumantransformation.com/how-to-choose-a-chef-knife/

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join our community at https://community.superhumantransformation.com 

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when we eat real food, we are focused on:

1. maximizing nutrients.
2. minimizing toxins.
3. enhancing metabolic flexibility.

in this episode we discuss:

• "heart healthy."
• nutrients in oats.
• anti-nutrients and toxins in oats.
• metabolic efficiency of oats.
• our recommendations.

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it’s similar to Facebook  but 1M times better because: * it’s OURS! * no distractions or ads. * your privacy stays in the platform and with me and us. * all our courses, PDF’s and resources will be easily accessible. * all our “content” is beautifully organized by topic. * we have a recipe index with downloadable pdf’s. * you can write quick posts and in-depth article with rich formatting, images, videos, links, and attachments. * you can connect with other members privately or in groups. as we grow, you’ll be able to connect based on location and interests. * you can send private messages to members. * there’s a mobile app which is awesome.

we’ve been using this new platform for a few weeks now and LOVE it.

join us at https://community.superhumantransformation.com

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having an intention to experience LIFE AS IS can help us live a better, healthier life, and be more present with everything that life has to offer. 

• being present.
• eating 100% fresh real food.
• minimal stimulants.
• minimal distractions.
• minimal numbing out.

join us at https://community.superhumantransformation.com

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the goal of practice is NOT to be immune. it’s not to be happy all the time. the goal is to see it happening. ⁣

• temporarily we are completely present.⁣
• temporarily we’ve interrupted the thinking.⁣
• we have the ability to come back to the present.⁣
• we have the ability to reframe our thinking.⁣ ⁣

so how do you use this to work with difficult situations?⁣

1. notice.
2. come back.⁣
3. focus on what you want.⁣
4. focus on what you can do.⁣ ⁣

check out more at https://superhumantransformation.com and join our community at https://community.superhumantransformation.com 

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metabolic health, insulin resistance, and what to do. * what is metabolic health? * what is insulin resistance? * what can we do right now?

visit https://superhumantransformation.com/metabolic-health-insulin-resistance-and-what-to-do

join our community at https://community.superhumantransformation.com

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what is metabolic efficiency? * what is metabolic efficiency? * where do we get energy from? * what is the purpose of stored bodyfat? * how do we create metabolic efficiency? * structuring your macros.

visit https://community.superhumantransformation.com

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nutritional sufficiency. * what are nutrients? roles of macro-nutrients in the body. * what nutrients do we need? * where should we get our nutrients from? * ancestral wisdom around food. * the human digestive system and what we are designed to eat. * vital foods vs “dead” foods. * our definition of real food.

visit https://superhumantransformation.com/nutritional-sufficiency/

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minimizing toxins. * what are toxins and what do they do to us? * main sources of toxins. * our foods to avoid. * list of ingredients for reading labels. * choosing foods made with the right ingredients.

https://superhumantransformation.com/minimizing-toxins/

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nutritional vitality. * what is nutritional vitality? * what is metabolic health? * what contributes to insulin resistance? * how do we improve metabolic health?

https://community.superhumantransformation.com/

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the things to focus on. . . we’d say you gotta start with these 3 foundations:

• real food, with a focus on metabolic health.
• prioritizing and optimizing sleep.
• quiet time and mindfulness practice.

visit https://superhumantransformation.com/sht-vitality/ for details.

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tips for the week. in this post, video, and episode:

• solitary walk.
• meditation, mindfulness, and "practice."
• noticing irritations.
• the desire to have everything perfect.
• mindfulness tip of the week.
• prioritizing health.
• and more!

https://superhumantransformation.com/tips-for-the-week-05apr2020/

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washing hands. in this post about washing hands:

• why.
• when.
• what to use.
• how to do it.
• custom lyrics :)

resources at https://superhumantransformation.com/washing-hands/

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we're so excited to start this challenge up! it was a hit last year!

1. get rid of some excess stuff for 30 days.

2. keep one area of the home clean.

3. watch Minimalism the documentary.

visit https://superhumantransformation.com/simplicity-elegance-30-day-challenge/ for details.

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developing a health routine. had a great discussion with Colby Phillips of The CrossFit Combine!

in this discussion:

• embracing uncertainty.
• using a routine to create certainty in uncertainty.
• small things add up.
• thinking about the kind of person you want to be.
• what things to consider building routines around.
• visualizing your ideal day.
• environment design and setting yourself up for success.
• the perception of getting to do these things versus having to.

download our handouts at https://superhumantransformation.com/developing-a-health-routine/

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stress. stress affects us physiologically, but sometimes it's hard to notice.

it's helpful to understand what stress does to our bodies, how to recognize the symptoms of stress, and how to work with it once we notice it.

• what it is.
• how it impacts us through the autonomic nervous system.
• how it shows up through symptoms.
• what to do when you notice it.

download our handouts at https://superhumantransformation.com/stress/!

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health is best defense, eating & training, mushrooms, dried foods, potatoes, and juicing!

https://superhumantransformation.com/facebook-live-06mar2020/

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for details visit https://superhumantransformation.com/virtual-connection/

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stick to your routine. keep to the things that make you healthy and happy.

• eat real food.
• prioritize sleep.
• practice presence.
• get sweaty most days.

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this is everything we feel like people need to understand experience, to master real food for life.

• having alternatives to everything you think you have to give up.
• becoming a real foodie.
• experimenting with low-carb.
• always going without something and self-testing.
• experimenting with Strategic Fasting.

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masterclass reflections. this is honed! this is tried and true! this is based on 10 years of:

• ancestral wisdom
• science
• experience
• feedback

in summary:

• this is the culmination and cumulation of 10 years of ancestral wisdom, science, experience, and feedback.
• this is 8 weeks for the rest of your life - your journey is just beginning.
• there is tremendous value in this! treat it like you had to use your life savings for it!

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using deadlines and zero hours to optimize health. this has been a game-changer for a very long time! it wasn't until recently that I realized how big an impact it had. 

there are 4 main areas to use deadlines and zero hours:

• sleep
• caffeine
• alcohol
• eating

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we develop a honed intuition with food by always going without something, paying attention to how we feel, and reintroducing with awareness.

• what is a honed intuition?
• what does it mean to go without?
• how to develop a honed intuition.

visit https://paulctijerina.com/developing-a-honed-intuition/

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in this post and episode we discuss our main 3 basic self-testing protocols:

• general awareness and what to look for.
• intuitive testing and how to do it.
• pulse testing and how to do it.

post https://paulctijerina.com/basic-self-testing/

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• what is an elimination diet?
• the foods worth testing.
• how long to do an elimination diet.
• who should consider an elimination diet.
• how to do an elimination diet.

visit https://paulctijerina.com/elimination-diets/

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what makes our safe starches "safe?"

• minimal fructose, there's a difference between starch and sugar.
• cooked in traditional fats
vs toxic fats.
• relatively clean and pure
minimal toxins or anti-nutrients.

visit https://paulctijerina.com/safe-starches/

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having an intention to experience LIFE AS IS can help us live a better, healthier life, and be more present with everything that life has to offer. having an intention to experience LIFE AS IS means trying to do better than we are now.

• being present.
• eating 100% fresh real food.
• minimal distractions.
• minimal numbing out.

https://paulctijerina.com/life-as-is/

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experimenting with fasting. knowing that you don't have to eat is a beautiful thing.  in fact, not eating is actually extremely healthy.

in this post we discuss all things fasting. this is a great introduction to fasting.

• what is fasting?
• what are some of the myths around fasting?
• benefits of fasting.
• how to start.
• and more :)

resources and handouts are at https://paulctijerina.com/experimenting-with-fasting/

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why you might want to try low-carb, and how to do it. in this post we discuss why you might want to try low-carb, and how to do it our way.

• metabolic syndrome and how insulin resistance is behind it.
• insulin resistance and what contributes to it.
• what insulin does in the body.
• how macro-nutrients affect insulin and fat storage.
• why calories in / calories out doesn't work.
• how low-carb is the SHT?
• what is low-carb to us?

resources including downloadable presentation and handouts are at https://paulctijerina.com/low-carb/.

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the important roles of macro-nutrients inside the body. in this post we are sharing the importance of eating real food, and what all the macro-nutrients do inside the body:

• roles of traditional fats.
• roles of meats and proteins.
• roles of plant matter.
• roles of carbohydrates.
• our main takeaways from why we are even sharing this!

resources and handouts are at https://paulctijerina.com/roles-of-macro-nutrients/

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what are really we trying to do with real food? in this post, our goal is to give you a quick review of what we are trying to do with real food, so that you can always come back to it:

• what are we really trying to do with real food?
• our focus with real food - nutrients and self-sufficiency.
• the 2 different energy sources the body can use - fat and carbs.
• what's the purpose of body fat?
• our definition of real food and our foods to avoid.
• how to structure your macros with our ideal day's meals.

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a primer on healthy fats. in this episode:

• which fats are healthiest.
• which fats to cook with.
• which fats NOT to cook with.
• and more.

there's a downloadable PDF if you go to https://paulctijerina.com/a-primer-on-healthy-fats/

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think of yourself as a real foodie. in this episode:

• vitalism vs reductionism.
• eating for nutrients, nutrient synergy, balance, and vitality.
• how to assess real food.
• moderation guidelines.
• and more.

visit https://paulctijerina.com/think-of-yourself-as-a-real-foodie/

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recently we did a Facebook Live and talked about initial supplementation recommendations. in this episode:

• real food has to be a priority.
• nutritional sufficiency from supplements takes consistency and time.
• best supplements for healing and recovery.
• best brands.
• dosages.
• and more.

visit https://paulctijerina.com/initial-strategic-supplementation-recommendations/ for resources and links.

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our world-famous Yolkerole recipe. in this post and episode, we discuss how to make our world-famous Yolkerolle recipe. it's foundational, and it's BRUTALLY SIMPLE!

the Yolkerole is extremely nutrient-dense and easy-to-make which means it should be a staple in homes trying to make real food work in a modern lifestyle. make it one day, pull from it for multiple days as you need it.

visit https://paulctijerina.com/yolkerole/ for the recipe.

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using "if then" statements to make better decisions. this process is solid!

• the importance of creating intentions.
• using tomorrow for today.
• using what's wrong to focus on what's right.
• creating "if then" statements
• example statements.

resources at https://paulctijerina.com/if-then-statements/!

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setting intentions, brainstorming, and vision statements. in this episode we cover:

• conscious mind vs non-conscious mind.
• the principle of least effort.
• focusing on what you want vs what you don't want.
• wording intentions in present tense.
• using what's wrong to focus on what's right.
• having a healthy relationship with goals.
• freedom and flexibility with detachment.
• embrace the wisdom of uncertainty.
• thinking about the kind of person you want to be and who you want to become.

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colds, flu, fasting, and more we had a great Facebook Live discussion inside of our Facebook group SuperHumans United. we cover things such as:

• are vegetables with deep color better?
• what are some other safe starches we can try?
• what about colds and flus?
• how do we prevent and what do we do when we get sick?
• how often should we fast and for how long?
• what are the best sources of iron and b12?

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purge, swap, and set yourself up for success. as we embark on our own, personal, holistic health journies, we have to set ourselves up for success!

• purge the home of all the foods to avoid and things that don't serve you.
• swap out healthier options for things like fats, and things you feel like you may have to give up.
• set your home and workplace up for success so that you aren't snacking all the time.

this and so much more in this episode.  links and resources are down below.

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success story with Keagan Parvaz from 15, poor focus, feeling rundown, and being overweight, to 18, stellar student, and feeling and performing amazing!

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what are the best drinks to order at Starbucks? we'd recommend just getting coffee and if you add anything, just heavy cream.

• black coffee.
• black coffee with heavy cream.
• flat white made with heavy cream.
• latte made with heavy cream.
• cappuccino made with heavy cream.
• check out our post on alternatives to dairy.

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there are many ways to create positive statements, intentions, and affirmations.we feel this is a summary of the best of the best!

• using what's wrong to focus on what's right :)
• having a healthy relationship with goals.
• determining the kind of person you want to be.
• creating prayers and visions.

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choosing health, limited decisions, and freedom. I absolutely love the word 'elegance' and everything it stands for - or at least based on my understanding. elegance is the quality of being pleasingly ingenious and simple, clean, and neat.and to me, that describes our way of doing things exactly :)

when committed to a healthier path, our lives get so much easier because we reduce the number of choices we have - which is a wonderful thing! having too many choices available is stressful, complicated, and overwhelming.

we want to make health habits, easy, simple, clean, and repeatable.

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identifying why we train and eat real food. Colby and I had a great discussion! this time about identifying your why around training.

typically, you'll fall into one of these 3 categories. and when you focus on 1, the others tend to suffer:

• training ONLY for performance, to hit a specific goal, or for a specific result.
• training ONLY for ego.
• training for health (which btw is the best way ;)

I also get into a little about the nutrition aspect. we discuss this and more!

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this is a solid, simple, 4-step process for creating the life that you want, which ultimately leads to happiness.

we would acknowledge there are many things we need to focus on to look, feel, and perform our best. what we are talking about in this episode is the mental and emotional component.

in summary, whether on your solitary walk or just going throughout your day: * be as present as possible as often as possible. * focus on the things you want and move towards the things you want with action steps. * and notice when you’re not. notice when you're focused on what you don't want.

in this episode we discuss: * conscious versus non-conscious mind. * our definition of "presence." * our 4-step process.

visit https://paulctijerina.com/4-steps-to-creating-the-life-you-want

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Navigating the Holidays we want to look, feel, and perform our best, always! at the same time, we want to enjoy ourselves while making this work in a modern lifestyle!

the holidays can be challenging to stay on track. what we want is conscious participation in the decision-making process.

in this post and episode:

• our 4-step process for making better decisions.
• other tips for doing your best around the holidays.
• tips for traveling.
• SHT approved recipes for all our holiday staples.
• travel workouts that don't require equipment.

visit https://paulctijerina.com/navigating-the-holidays/ for the handouts and resources.

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we get the question a lot - how do I find my purpose? my passion? what I’m supposed to do?

in this episode, we talk about our humble thoughts on the process!

• understand, maybe there is no ONE purpose or one thing you’re supposed to do. maybe our purpose is showing up each and every day giving the best we can!
• find health and you will find yourself. from the context of health, life opens up.
• create a vision for what you think you want. see it and feel it as often as you can. don’t worry about how. just focus on what you want. the path will unfold.
• detach from the outcome. be flexible.
• embrace uncertainty. embrace adventure.
• expect great things. look for it.
• be grateful for what you have and where you are.
• show up to everything giving your best.
• your healthful presence is what’s most important.
• let go of the mystic self that has to be, see, and do everything.

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welcome back to another episode of Health & Performance Conversations with Paul C. Tijerina and Colby Phillips of The CrossFit Combine.

in this episode:

• what is max capacity?
• what contributes to or takes away from max capacity?
• how does understanding max capacity help prevent injuries?
• what does real food do for us? how does it help?

we discuss this and more :)

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what are you made of? you really are what you eat :) what is food? what is food doing to us? what do we even eat food for?

food builds our bodies. we want to eat foods that nourish the body, and we want to eat in a way that trains the body how to use fat for fuel.

in this episode:

• eating to build the body.
• eating in a way that trains the body how to use fat for fuel.
• what are carbs, starches, sugars, and glucose?
• what is excess body fat?
• what do we need to do daily?
• what are "approved" foods and what role do they play?

we discuss this and more :)

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perception and acceptance if you ever find yourself upset, angry, frustrated or wishing things were different - you're resisting the present moment, and you're resisting what is. you're suffering needlessly.

here's how to work with it.

meditate every day. * we've got some great resources in this playlist * and this one.

acknowledge what you are resisting. * notice it yourself resisting what is = being upset, angry, wishing things were different are clear indicators ;) * write down this thing or these things!

consider giving it some space. * give it some space by noticing your tendancy to think about it, and deliberately and gently coming back to what's in front of you. * do this as many times as it happens.

ask yourself these questions, without knowing the answer, but expecting the answer: * what can be done? what must be done? what is the good or right thing to do? * look at it from an outsider’s perspective. what advice would you give to yourself or someone else?

give gratitude for the learning, wisdom, and evolution that you will receive. * expect learning, wisdom, and evolution. give gratitude for the learning, wisdom, and evolution.

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understanding what's happening and why we meditate. this is an episode taken from our program 29 Days of Mindfulness and we think it's solid!

here we talk about:

• feeling amazing being our default.
• why we are not happy most of the time.
• our habituation to thinking.
• expectations.
• what we need to do to be happy.
• what we can start doing right now.

notes and resources are listed below.

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success stories with the Prince family we adore the Prince family! what great representatives of what real food, sleep, meditation, and CrossFit can do!

• Suzanne is a retired nurse practitioner.
• Kevin is a retired Medical Doctor (MD).
• Delancey is going to school for a Registered Dietician and holistic health.

all of them come from the medical community with different perspectives. all experienced tremendous transformations! both from their own knowleage and experience, as well as what they have learned since going through the SHT progressions and seminars.  

this is such an inspiring and fun interview!

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the importance of always going without something. we always want to be tinkering, we always want to be experimenting, and we always want to be going without something. this is the best way to customize our personal way of eating.

in this post and episode, we discuss the importance of always going without, including:

• why we always want to be experimenting and going without something.
• what specific things we might want to consider pulling out.
• how to reintroduce.

visit https://paulctijerina.com/always-going-without-something/ for notes and resources :)

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this was such a fun and amazing interview with 2 amazing members of the SHT community. in this episode we talk about what things were like before finding health thru the SHT, what their experience was like going through our SHT Real Foodie Masterclass, and what things are like now.

we have a summary of notes, resources, and their beneficial changes below.

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Dan and Vanessa were both resistant!

• they had done so many different things before!!! they tried MANY diets including Whole 30, low-carb, and “keto” which were fine temporarily but not sustainable.
• they also knew the difficulty of implementing and the perceptual challenge of committing.
• they were hesitant and resistant for the same reasons many people are - who is this guy, why listen to him, been here before, what's going to be different about this. . .
• they understood their tendency to "shut down" and be skeptical and allowed themselves to be open to this new way of doing things.

here are the changes they experienced! * lost weight and feel great. * blood pressure improved. * depression and anxiety are almost GONE. * better mood, more productive, mental clarity. * marriage is better!!! * now no matter where they go, eat healthier, checking ingredients = CONFIDENCE. * accountability from being constantly involved in the group meetings and other events we host. * they are impacting friends and family because of the examples they are!!!

remember what makes us different! * we are amazing! check out what makes us different here. * we’re not keto, we’re not low-carb, we’re not paleo - WE ARE THE SHT ;) * we bring clarity to the confusion! * we give our people CONFIDENCE in what they are doing!

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Strategic Carnivore chat Ashley and I get down and chat about all things Strategic Carnivore BEFORE our progression kicks off!

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CrossFit Games 2019 recap

we had such an amazing experience at the CrossFit Games 2019! we kept it real, and we felt amazing!

• food prep
• supplement prep
• sun exposure
• Strategic Fasting
• meditation & mindfulness
• keeping it real on the road
• responsible drinking
• hella fun :)

visit https://paulctijerina.com/crossfit-games-2019-recap/

subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play

resources * download our cheatsheet keeping SHT real on the road. * meat snacks. * yolkerole.

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supplementation can be beneficial within the context of eating 100% fresh real food according to the SHT way. we just want to make sure we are strategic with our supplementation :) in this episode:

• what is Strategic Supplementation?
• popular supplement myths.
• what superfoods we recommend consuming.
• what supplements we recommend taking.
• how we feel about plants.
• what special considerations we have for athletes.

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Strategic Fasting and how to lose bodyfat. knowing that you don't have to eat is a beautiful thing.  in fact, not eating is actually extremely healthy.

this is a post and podcast with resources as well as the option to download a more detailed seminar with handouts.

• what is fasting, and what is the difference between fasting and the SHT Strategic Fasting?
• why do we want to fast as an SHT community?
• how long should we fast?
• how long is too long?
• what can we have on a fast?
• what should we eat when coming off of a fast?
• why does Conventional Wisdom say eat so many times in a day?
• why is fasting so beneficial?

answers to these and more are in this podcast and below.  PLUS our Strategic Fasting seminar with handouts.

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all of our foundations matter. if we want to look, feel, and perform our best we must address ALL of our foundations for health.

• most people focus on fitness and nutrition only, placing a larger emphasis on fitness than anything else.
• the physical body requires food, natural movement, and sleep.
• our higher selves require social connection, being in nature, and a meditation & mindfulness practice.
• our entire being requires all of it! you cannot pick and choose!

in this episode, we discuss the importance of addressing all the foundations for health.

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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hydration. hydration is important, and there are many ideas and myths out there.  in this episode we discuss:

• popular myths
• roles of water
• signs of dehydration
• mineralizing water
• hydration guidelines

resources are in in the rest of this post.

subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play

visit https://paulctijerina.com/hydration/ for the rest!

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how to discuss CrossFit and nutrition with other humans for those of us who do CrossFit and eat real food according to the SHT, we inevitably get into conversations about what we do.

• as soon as we talk about CrossFit, walls go up!  people start talking about injuries, not wanting to look a certain way and other ideas that are inconsistent with what we actually do.
• as soon as we talk about real food, especially eating meat, fat, and regular fasting, walls go up!

how do we navigate this?

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jerky and meat snacks here’s our take on choosing jerky and meat snacks.

on the topic of "snacks." beef jerky and dried meats are some of the best snacks available. most of us that are real foodies probably don’t’ find it necessary to snack much, if at all. but even if we don’t snack, most of us would all benefit from having some optimal choices available just in case. I know I find myself wanting a little jerky or bacon mid-afternoon, or at home while I’m getting my dinner ready.

jerky and meat snacks are optimal choices to keep on hand because they are extremely nutrient-dense and satiating. they will not disrupt our goals when eating real food – nutrients and nurturing self-sufficiency (metabolic flexibility, fat-burning).

snacks may not be the best term. so let’s clarify snacking. * we advocate no snacking between main meals while at the same time being easy about the whole process, practicing love and kindness to ourselves. so if you must have something, it’s better to have something that is appropriate. these snacks are relatively non-perishable and perfect to keep around. * there are situations where it’s midafternoon, i”m working on a 24hr fast, and around 3pm I just want something. it’s a perfect time to grab meat snack. * snacking is relative. we don’t advocate snacking in between main meals (at most 3 per day). if I’m going for 1 or 2 meals and need something this is perfect. * also keep in mind, for many of us, especially if we’re eating 2 or 3 meals in a day, some of our meals look like “snacks” because they are so small. so maybe your midday meal look like a handful of greens with dressing and an Epic bar.

also, let’s talk about temptations! if you’re in a situation where there’s a lot of temptation, and you get your hunger triggered, it’s great to have this stuff on hand!!! remember REAL FOOD FIRST! so if you must eat, it needs to be the right stuff.

there ARE situations where it’s perfect to have these - hikes, camping trips, road trips, plane flights, etc., and there are places that are great to keep these things just in case - work, home, office, backpack, etc.

choosing jerky and meat snacks. when choosing beef jerky and dried meats, use some common sense. we are real foodies to the core, so we basically want meat, salt, sugar, spices and seasonings.

• look for minimal ingredients.
• always avoid the toxic oils, mainly soybean, canola, vegetable, safflower, and low-quality sunflower.
• always avoid artificial sweeteners.
• always avoid synthetic preservatives. this is a tough one because there are many that we aren’t familiar with. if there’s an ingredient you don’t know, google it or ask us!
• jerky preservation should come from the salt and seasonings. even the sugar can initial a mild fermenting process. so it isn’t a problem. if you’re a sugar-phobe then just go for something without sugar :)
• organic gluten-free tamari soy sauce is great! in fact, soy sauce is fermented, so it comes close to being approved. but many soy sauces use wheat and gluten in the processing. organic gluten-free tamari sauce is fermented soy sauce with no gluten.
• gas station jerky is probably not the best!

our top picks for jerky and meat snacks. * Country Archer. top notch. 100% grass-fed, grass-finished, and naturally-raised animals. the beef jerky and meat bars are great. in fact, ALL their meat products check out. for the best deal we recommend ordering directly from their website. for $20 you get a full pound of jerky! that’s an unbeatable deal! SHT members get a special discount on top of that! check your resource page :) * Epic Provisions meat bars and jerky. LOVE IT. top-notch quality. ordering on Amazon usually gets you the better deal on some things. check out all their jerky and meat bars here. even their pork rinds are amazing. if you order from their website, $80 orders have free shipping. SHT members get a special discount, check your resource page. * Epic Provisions liver bites! my favorite! to get the liver bites, the best deal is going to come from their website here. SHT members have a discount code, check your resources :) * Chomps meat snacks. also amazing. 100% grass-fed, grass-finished, naturally-raised animals. think healthy slim jims. the best price right now is on Amazon check them out here.

there are plenty of other approve options out there, but these are our top picks!

honorable mentions? * bacon :) once cooked bacon is surprisingly shelf-stable. I've taken bacon with me in a ziplock bag for a weekend of camping and never refrigerated it, and still ate it the following week. * cured meats :) * canned sardines. we love Wild Planet. love them!

best places to keep these amazing dried meat snacks?! because they’re pretty much non-perishable for a good length of time, they are perfect to keep around just in case you get a craving, and it can keep you from eating crap.

• backpack. I always have some.
• purse. when I dress like a woman, I do.
• man-purse ;) don’t carry but if you do.
• the glove box of your vehicle. always.
• at the office! just in case your co-workers bring around the crap! you’ve got a backup!
• at the house!

Check out our website where we now have a few options to engage with us:

1. Visit superhumantransformation.com and download the free PDF on Debunking Conventional Wisdom and Status Quo with Truth-Based Solutions.
2. Schedule a FREE Discovery Call to see if you qualify for Masterful Health Coaching.
3. Join our amazing online community SuperHumans United. Education with the right information, experience and experiments, and the love and support of others.

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a client conversation around sun, sleep, using meditation, and nutrition travel tips. I had an amazing session with a client. we wanted to catch our key points on video and audio!  here we talk about:

• the benefits of consistent time outdoors and how it improved sleep.
• the practical use of meditation in everyday life, especially where you need more focus.

• nutrition travel tips - how to keep things real on the road.

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Sonia and I had a situation that forced us to sit and talk.  practical application of meditation, mindfulness, and conscious communication.

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bone stock FAQ broth, stock, and collagen what is bone stock or broth? basically simmered bones. by simmering bones for an extended period of time, you get the nutrients from the bones and connective tissue into the liquid. this is the bone stock or bone broth.

why should people be adding bone broth to their diet? we want to mimic nose 2 tail eating, and this is one of the easiest ways to do it without actually eating an animal nose to tail.

we get various nutrients from it:

• collagen makes up about 30 percent of the protein in your body and is the main component of connective tissues like cartilage, ligaments, tendons, bone, and skin.
• glycine to balance out methionine. too much methionine can deplete our glycine levels. too much methionine can lead to high levels of homocysteine a toxic compound. but balanced methionine with glycine prevents this.
• glutamine is one of the few amino acids that can directly cross the blood–brain barrier and every cell can use it for energy including digestive system cells.
• minerals. bone stock is full of the minerals from bones and electrolytes which are easy to absorb.

what specific digestive benefits come from bone broth? 1. already mentioned glutamine. digestive system cells can use it directly for energy. can be beneficial especially in fasts. 2. in fasts, helps to heal and seal the gut. 3. the collagen, and especially the gelatin, by its very nature, pulls digestive juices to it increasing digestive effort.

what vitamins/minerals/nutrients come with bone broth that we would not get within the SHT real foodie diet? great question and I think from an intuitive standpoint, if we’re trying to eat now 2 tail and we aren’t, we’re missing out on some things without fully understanding what those are. but we’ve already mentioned the collagen, the bioavailable minerals, the glycine and just this idea that we’re getting parts we don’t normally get, which we may never fully understand how that works.

can you walk me through the basic creating process of bone broth? see our recent video, post and podcast :)

what is the difference between bone broth and bone stock? broth is simmering meat and veggies for a flavor. short time usuallyl 2 or 3 hours.

stock is usually using bones, and a medium period of time like 4 to 6 hours.

bone stock or bone broth implies 24 hours or longer. this is what we are looking for.

how much bone broth should we be consuming and how often? if you're not consuming any, anything is going to be beneficial. work your way up to 1/2 quart to 1 quart per day consistently.

should we be consuming both a collegian powder AND a bone broth? YES. bone stock is a holistic superfood with a lot of nutrient synergy. collagen is one component of bone stock, but we don't know how much is in the stock we make. we can't get too much collagen. so I would say in addition to bone stock, 1 to 4 scoops of collagen per day!

let’s say we can’t make bone broth from scratch, what brand should we shoot for buying? see our recent post on store-bought bone stock options.

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meditation & mindfulness. everyone knows that most of us would benefit from learning to meditation and learning to incorporate mindfulness into our daily lives. yet most people don't know WHY and don't know how.

just like there are an infinity of ways to eat real food, and yet we feel like the SHT is the only way. there are so many different ways that are taught to meditate. we feel like the SHT way of meditation and mindfulness is THE way because it takes into account the ways that work.

check out this podcast and check out the supporting notes in our blog post. this is from the heart with an intention to help and heal!

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supporting resources: * download our priming & "practice" one-pager. * here's our playlist on priming & "practice, including guided meditations.

feeling amazing should be our default. there was a time when we had no choice but to eat real food. we naturally were awake when the sun was up, and slept when it was dark. our stressors were very different. we had a natural default of feeling amazing. back then, we probably didn't have as much of a need for meditation and mindfulness because we were naturally happy and at our default.

this toxic world has forced us to fight to get back to our normal default, our "zero."

in this world, we need more than just feeling amazing. once we learn to eat real food, sleep better, workout, get sun every day, etc., we feel better and we are naturally happier.

the problem is since we could understand language, we've been burdened with expectations.

• what others think we need to do.
• what we think we need to do or look like or be like based on others' expectations, magazines, social media, movie stars, music stars, etc.

we are habituated to thinking. since we could understand language, we're also been burdened with habituation to thinking. we are thinking nonstop, all day, every day. this habituation to thinking causes all kinds of mayhem. we are:

• thinking all the time.
• thinking when we should be focused on something else.
• thinking when we should be enjoying something in the present.
• not comfortable in space with free time. we feel the need to fill space.

how do we create more happiness in this crazy modern world? * make health a priority. * have a morning "practice" which includes meditation. * understand crucial concepts around meditation and mindfulness. * have daily tools we can use = mindfulness tools, and tools for working with our emotions. * learn to create more “space” and being engaged with life.

our morning process - priming & "practice." 1. step 1 - gratitude. 2. step 2 - meditate. 3. step 3 - envision.

what can you start doing now? cultivate the habit of having a morning process. start small. just commit to a 10-minute window every day, preferably morning.

• find your special place and time.
• block out 10 min.
• start with gratitude in whatever way makes sense to you (approx 2 min).
• set a timer for 5 minutes of just sitting with yourself and "being."
• think about what you want for your day and life.

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health, passion, and self talk we captured some great information based on a conversation with an SHT and CrossFit Combine member.  all about finding your passion, focusing on health first, and watching your self talk.

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consistency with fitness | health & performance conversations this is a recap conversation me and my fitness mento Colby Phillips had around being consistent with fitness.  resources and links are below :)

visit our post for all the supporting details https://paulctijerina.com/consistency-with-fitness/

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why we love cured meats. we love cured meats! especially traditionally prepared cured meats. we are NOT talking about deli chicken breast or turkey breast or roast beef. we ARE talking about cured and fermented traditional meats such as pepperoni, salami, prosciutto and others.

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not all meats are created equal. * many lunch meats such as chicken breasts, turkey breast, and roast beef may come from leftover parts of the animal that have then been ground up, cooked, and pushed into casings. these are NOT the quality cured meats we are talking about here. * traditionally prepared, cured, and fermented meats go through a special curing process, which we find to be beneficial and healthful as part of a balanced overall way of eating.

most cured meats have some things in common. * they usually contain parts of the animal that most people would consider "scraps" but that we find very beneficial. remember we like to eat animals nose-to-tail. that most p don't’ like but we love. * then they are seasoned for preservation or curing or fermentation. * the curing process takes the place of cooking, although many of them can be smoked or cooked after curing.

these are good things.

untreated meat goes bad fast. a lot of it has to do with temperature, humidity, and water presence in the meat itself. most meats cannot be kept at room temperature in excess of a few days without spoiling.

curing is meat preservation. it involves drying and slight fermentation.

• drying happens using combinations of salt, nitrates, nitrites, and sugar, these ingredients draw moisture out of the meats (which makes it less likely to spoil and be overtaken by bad bacteria), inhibit the growth of pathogenic bacteria, and add a unique flavor.
• sugar is usually added, not for flavor, but to balance out the harshness of the salt and to provide glucose for beneficial bacteria. this induces a slight fermentation process. remember, controlled fermentation is beneficial in most situations because it preserves and enhances the bioavailability of nutrients.

curing can significantly extend the life of meat before it spoils, by making it inhospitable to the growth of spoilage microbes. curing is ancestral and it was a way to extend the shelf life of meat for long trips and periods of time when there wasn’t much game. in today’s modern world, it’s used more for taste, and also has the fringe benefits of preserving and fermenting the meat.

takeaways. * traditionally cured meats are ancestral and healthful, especially if they come from quality animals. * the curing process extends shelf life by drying out the meat. the sugar added contributes to a mild fermentation process. * sugar as an ingredient in a cured meat is not a problem and is actually beneficial. as long as the meat doesn't taste like candy, its’ good quality, and all the other ingredients check out, it's good to go! you’ll notice with Wellshire’s black forest bacon and Christiansen's Family Farm bacon (which is amazing), both use sugar and salt, but neither taste sweet.

resources. visit our post https://paulctijerina.com/cured-meats/

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Ben Smith, media producer and videographer from the Nutritional Therapy Association, came down and interviewed me for some course curriculum.  we had such amazing and genuine conversations, we wanted to try to capture some of it on audio.

in this discussion, we talk about all things nutrition, lifestyle, and fitness.

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alternatives to dairy this is a short post on alternatives to dairy. we give our top recommendations. check out the post asssociated with this episode. we have links and resources to everything we discuss including a downloadable "self-testing" handout.

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we love full-fat dairy. it is concentrated nutrient density at its best. it's full of fat-soluble nutrients, healthy fats, and other bio-available nutrients. it is healthful and ancestral.

we also believe in going without dairy for some time, just like we'd recommend going without other foods for some time.

what might be problematic about dairy? * insulinogenic. for some people (not all) dairy can spike blood sugar and keep it there for extended periods of time. * lactose intolerance. some people may not have the capacity to digest lactose, which means it would be available for other bacteria in our system and would usually create uncomfortable symptoms such as stomach upset, gas, diarrhea, bloating, and maybe even nausea. * casein and whey sensitivity. these are proteins found in milk that a small percentage of the population may be sensitive to. by small we're talking less than 5% of adults.

to determine if dairy resonates with you. . . 1. remove all dairy for at least 2 weeks, ideally 1 month. this will give your body a chance to clean itself out and re-sensitize it to potentially problematic nutrients. 2. then, re-introduce dairy foods individually, with self-awareness paying attention to how you look, feel, and perform immediately after consuming and for a few days after. you can even us self-testing protocols such as The Pulse Test.

you can download our self-testing protocols here.

the main things we may want alternatives to. . . * butter * cream for coffee and/or tea * ice cream?

there is no alternative to cheese. unfortuneately.

butter alternatives. most of us use butter religiously for everything. butter is extremely healthful. butter is made from churning cream until the fat coagulates together, which removes most of the lactose and milk proteins. it tends to be the least problematic of all the dairy foods because it is almost nothing but fat. however, there are very small amounts of milk solids which means that someone very sensitive to butter may notice a reaction. to find out for sure, we definitely want to remove butter for 2 to 4 weeks.

1. clarified butter is butter that has been melted, the water evaporated, and the milk solids removed. clarified butter is dairy free.
2. ghee is clarified butter, but with a little flavor. it's been cooked a little longer, and so the milk solids burn and give a flavor, before the milk solids are removed. ghee may also be flavored in traditional ways.

it's difficult to find clarified butter. most options are going to be ghee.

look for grass-fed and organic. our favorite is this brand here. the most cost-effective that we've found on Amazon is this one.

heavy cream alternatives. heavy cream is the fat skimmed off of milk before homogenization. it tends to be about 36%+ in milk fat, and low in lactose and milk solids. it is not so low, however, that someone with dairy sensitivity wouldn't react to it.

our top cream alternatives are pristine and pure, with minimal ingredients. the fewer ingredients the better. the more the ingredients, emulsifiers, and stabilizers, even if they are approved, the more we're moving in the wrong direction. we'll give our best recommendations below. as time changes, these recommendations may need to change. just make sure you're always looking for minimal approved ingredients.

• coconut milk is a great option. it is grated coconut with water. it has a high fat content with a large percentage being medium-chain triglycerides, which are easy for the body to digest and use for energy. when looking for coconut milk, look for minimal ingredients. most canned coconut milk will have guar gum or another gum as a thickener, stabilizer, or emulsifier. these gums are fine. all things being equal, however, a product without them would be optimal. popular canned coconut milks would be Thai Kitchen and Native Forest Simple (has no gums).
• coconut cream comes from the fat of coconut milk. this is our top recommendation. we love this product from Aroy-D. the only ingredient is coconut cream. coconut cream is the fat that separates from coconut milk.

other creamer alternatives. not optimal but fine. * Better Half coconut almond milk creamer. ingredients: almond milk (water, almonds), coconut cream, natural flavors, calcium carbonate, sunflower lecithin, sea salt, potassium citrate, locust bean gum, gellan gum. * Nut Pods creamer. ingredients: purified water, coconut cream, almonds, acacia gum, dipotassium phosphate, sunflower lecithin, sea salt, gellan gum. * So Delicious coconut milk coffee creamer. it has sugar!!! which is fine but not optimal! check out our post here. ingredients: coconut milk, dried cane syrup, calcium phosphate, pea protein, xantham gum.

ice cream alternatives. * Coconut Bliss. the real deal with sugar! always check the ingredients! check out all their flavors here. * Halo Top non-dairy. low in sugar, uses sugar alcohols and stevia. check out all their flavors here. * So Delicious frozen desserts. low in sugar! check out their flavors here.

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circadian rhythms and sleep this is a great primer on circadian rhythms and what you can do NOW to improve your sleep.

scroll down for recommended reading and resources associated with this episode.

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circadian rhythms on Wikipedia.

National Sleep Foundation.

information on lux fron Wikipedia.

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success story with Eugene Hunt this is a great discussion with an amazing man, an inspiration to so many people in The CrossFit Combine and SHT community, Eugene Hunt, or as we like to call him Gene the Machine.

scroll down for recommended reading and resources associated with this episode.

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below we have a little write-up, written in Gene's own words :⁠)

Gene's brief bio. I’m a local product of Henderson, Nevada born and raised. Graduated Basic High School in
1972. Yes, I am 65. Graduated twice from UNLV with a BS in Engineering and an MBA. Started
work in 1981 at the Nevada Test Site with EG&G (diagnostic field engineer) and now Mission
Support and Test Services as a Manager of scientific personnel. Married with four adult kids.

The good stuff – Getting back into shape. I have been active most of my life. But there were times that this was not so. In my 50’s battling a series of injuries including my heart, feet, hands, back, knee and shoulders. The back was damaged hitting a tree skiing. I don’t recommend doing that. Operations for ACL replacement, surgeries on feet, hand and my heart.

I’m 6’3” tall and during this time my weight reached 235 lbs. Following heart surgery for Atrial Fibrillation my doctor said I give you one year to bring your high blood pressure under control. That was 6 years ago at age 59.

One day on travel I went to the hotel workout room began walking on a treadmill and doing some weights. I started to reduce caloric intake (small lunches with little carbs) and began working out at home. More walking and weights. Over the course of 18 months, I lost 35 lbs. I thought I was in good shape. Lots of ups and downs throughout that process.

Then came CrossFit and SHT. I received a one-month free membership to The CrossFit Combine and after the elements class, I took my first real CrossFit class with the 5 am Guinea Pig Crew. It was something with thrusters - OMG I nearly throw-up. I have been going ever since.

I continued with CrossFit, and eventually ended up coming across the SHT, and finally learned how to eat the right way, in a way that makes sense. CrossFit along with better eating practices (what to eat, when to eat, how to eat), my weight is now under 180lbs.

How I am TODAY. The daily support and encouragement I get from the Combine coaches (Ryne, Paul, John, and Colby) and the SHT program (Paul), including the constant information and support from programs, seminars, emails, and posts, has given me so much positive physical and mental energy. I’m in the best shape both physically and mentally in my life. I'm in the best health of my life. I want to say thank you and encourage each and everyone to continue your journey for better health. Don’t beat yourself up always praise yourself life is not easy its meant to be enjoyed.

Beneficial changes: * clarity. * happiness. * consistent bowel movements, stronger digestion. * stronger and fitter than ever. * bloodwork continues to improve. * blood pressure is better than ever. * know how to eat. * know how to do a daily process.

we love Gene the Machine.

resources and links: * the book Wheat Belly that we recommend many people read. * The CrossFit Combine. * the SHT and the SHT membership. * SHT programs and classes.

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how to know if you’re doing ok when it comes to REAL FOOD,

and what to expect when you do it right ;)

in this post and podcast we discuss what transitional changes to expect as you embark on your real food journey and make changes to your diet. we also discuss the short-term and long-term beneficial changes to look for.

we also discuss how to know if you’re doing ok! many of us are very hard on ourselves and question whether we are doing ok or not. IT’S NORMAL. in this post we give you some guidelines to understand where you are on your journey, and what things you can do to optimize your nutrition.

for details and a downloadable PDF visit https://paulctijerina.com/doing-ok-with-real-food/.

we must balance betweem striving for 100% optimal and being easy on ourselves we are not. there is only feedback, never failure. we must begin again, every time and every day.

how do you know if you’re doing ok when it comes to nutrition? here is a spectrum to consider if you’re in the SHT world ;)

the most important thing for health is to be in the realm, 100% within the guidelines of SHT at all times!

first let’s talk about the changes we are likely to experience:

short-term “adjustments:”

• low energy
• digestive issues
• headaches
• nausea
• mood

to a degree, you have to be patient, and give it time. this is why education and experience are so important. when you understand what you’re doing, and why, you can have the persistence to keep doing what you need to do till you experience the changes you want to see. and what are those changes?

short-term beneficial changes:

• energy
• skin
• digestion
• sleep
• mood / emotions / happiness

longer-term beneficial changes:

• body composition
• life on another level
• performance
• symptoms of disease

1) MINIMAL REQUIREMENTS AND HOW TO OPTIMIZE ;)

eat real food and “SHT approved” items made with the right ingredients.

in this realm, you’re eating real food and “SHT approved” items made with the right ingredients. this can include all chips, crackers, gluten-free pizzas, and approved desserts. if you are in this realm, this is a big win, because you’re eating real food and items made with good ingredients. celebrate!

while eating real food and items made with the right ingredients, here’s how to upgrade and optimize to make things a little better:

• upgrade 1 - no dominant carbs in the morning. start the day of with nutrient-dense meats, fats, and optional low-starch vegetables so that your body has nutrients to work with for the day and learns how to make its own energy.
• upgrade 2 - nurture natural space in between meals with no snacking. aim for 3 meals per day with no snacking and gradually move towards 2 meals per day with no snacking. remember, the space in between meals is when the body is self-sufficient and tapping into its own fat stores for fuel.
• upgrade 3 - throw in some strategic fasting. skip breakfast some days. when this feels natural extend the fast to as late in the day as possible, experimenting with 1 meal per day at least 1 day per week.

if you’re at this level, with these upgrades, you’re doing great! you’re eating real food, and you’re eating items made with the right ingredients! you’re being low-carb most of the day and nurturing space in between meals. now it’s time to move on to the next leve.

2) OPTIMAL REQUIREMENTS - BEING AN SHT REAL FOODIE ;)

a commitment to eating 100% fresh real food most of the time.

in this realm you’re eating real food with minimal to no “SHT approved” items. all carbs come from safe starches and/or fruit, low-sugar dark chocolate, and a little approved sweeteners like honey. things like raw honey and quality dark chocolate are still in the deal. a drink a day is in the deal.

while eating 100% fresh real food, here’s how to upgrade and optimize to make things a little better:

• upgrade 1 - no dominant carbs in the morning.
• upgrade 2 - measure out your carbs in the evening. up to 3/4 cups of safe starches and up to 3/4 cups of fresh fruit per evening.
• upgrade 3 - nurture natural space in between meals with no snacking. aim for 3 meals per day with no snacking and gradually move towards 2 meals per day with no snacking. remember, the space in between meals is when the body is self-sufficient and tapping into its own fat stores for fuel.
• upgrade 4 - throw in some strategic fasting. skip breakfast some days. when this feels natural extend the fast to as late in the day as possible, experimenting with 1 meal per day at least 1 day per week.
• upgrade 5 - home prepared is best. get out of the habit and mindset of eating out. make your lunch and bring it with you or skip it. fall in love with the process of a home cooked dinner by playing music, having some wine (if that’s your thing), and embrace the fact that you are nourishing your body with your own TLC.

if you are ANYWHERE in this entire spectrum, you’re doing great! optimize with these upgrades!

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coming back after you've fallen off with real food in this post we'll give you our best advice for getting back on track after falling off, whether it was one event or an extended period of time.

what does falling off mean?

• too much "approved" stuff made with the right ingredients. this can be a slippery slope for many of us!
• too many carbs in the evening. even if from the right sources, if we're not measuring out our carbs and overdoing starches and fruits and sugars, we could feel suboptimal.
• going off plan eating things that are NOT approved.

when we say "fallen off" this implies that you are off right now and want to get back on! so whether it's been 1 meal, 1 day, 1 week, 1 month, or longer, if you're off you're off! and you need to get back on. we want to help.

you're not alone. * everyone does it. no one is ever perfect. it's usually relative to where we are our your journey. earlier in our journey, we tend to go off worse and more often than later. * going off contributes to your learning, wisdom, and evolution. we must have ebbs and flows, ups and downs, ins and outs. this is where all the learning and resilience happens. every time we go off and come back, we are strengthening our capacity to come back, and more than likely, we stay "on it" longer and longer. * contrast clarifies. we all need contrast between what we want to be doing and how we want to feel, contrasted with what we are doing and how we feel in our suboptimal moment(s). contrast clarifies what we want and where we want to be. when you are suboptimal, you get clear on what you don't want, and what you want instead. this is powerful.

remember our values. some of our values are very relevant to falling off and coming back. for a refresher on our values, watch or listen to this post / podcast.

• freedom. freedom from neurosis. freedom from being too strict. freedom from being hard on ourselves, especially when we fall off.
• we accept everyone. especially those who feel lost, confused, and cast out. especially when we fall off!
• simplicity & elegance. part of simplicity and elegance is allowing for these ups an downs without judgment, understanding it's part of the process.
• we always put ourselves and our personal health first. we make ourselves a priority. a better us is better for anything and everything we want to contribute to in our lives. we cannot sacrifice our health to make others happy.

• constant learning and experimentation. part of learning and experimenting is allowing ourselves to fall off and learn from our suboptimal moments. which over time leads to a personalized way of doing things, within the general guidelines of the SHT, which leads to honed intuition.

• it’s about the journey and enjoying the process. there is never a final destination, there will never be a time when we are “there” or “done.” there will never be a time when we are perfect and don't need to work on this.

• patience, love and kindness to ourselves and everyone else as we all figure all this out.
• we are all about making this work in a modern lifestyle. part of making this work in a modern lifestyle includes understanding that our modern lifestyle may make it difficult to implement new habits. it's all good.
• there is only feedback. there is no such thing as failure. we strive for optimal and learn from imperfection. we either get what we are looking for, or we get feedback that helps us change course in order to get what we are looking for. every time we come back we are strengthening our capacity to come back! we continue to get better at it, and we stay there longer!
• better is better. even if it’s just a little bit better.

here's what to do. 1) acknowledge it. accept it. and learn from it. sit down and think for a moment - when did this first happen? what was the situation that led to the cascade of events that got you here? where was it? when did it happen? is this something that may happen in the future that you can somewhat predict and plan for?

honesty with ourselves is one of the keys to progress. we must stop rationalizing, get real and be honest about where we are, how we feel, where we fell off, and what we need to do to get better.

• download our coming back forms.

2) do a little emotional damage control. it's difficult when we are in the funk, in the fog, feeling off, to have positive conversations. but this is exactly what we must do. this is where the deep work comes. it's easy to be positive and happy when everything is going our way and we're feeling great. we need to carry that with us into the darker moments.

• I cannot unlearn what I've learned.
• I'm only one meal away from being right back on it.
• real food combined with nurturing natural space in between meals works wonders.
• I'm only a couple of days away from feeling like myself again.
• I am building a cumulative strength, capacity, wisdom, and evolution as I learn from this process.
• every time I catch myself in this funk and make the decision to come back, I'm strengthening my capacity to come back.
• every decision I make can be a vote for the version of my self I want to be.
• download our coming back forms which include each one of these statements as an 8.5 x 11 document that you can print and hang up in your home and workplace.

3) think about what you want and visualize it. anytime we want to do anything we have to see it first. it's the way we work. to be successful with getting back on it, we have to see ourselves doing it, and feeling how good it feels to be back on it. this plants the seed to do the right thing at the right time. just like visualizing a perfect squat helps facilitate doing a perfect squat when we actually do it, visualizing yourself doing the right thing, and imagining how it feels, facilitates it. once we see it and feel it enough, we've planted the seed for it, and it is inevitable that we will do move in the direction of doing what we continue to see on a regular basis.

• map out an ideal day using our "perfect day" template. include your "hot spots." describe how you feel as you go through each moment of the day.
• use the week, month, and quarterly calendar to map out hot spots and plan for upcoming events. mark them in the calendar and make some notes about what you can do to prepare OR allow yourself the flexibility to indulge.
• download our coming back forms which includes our "my perfect day" and "weekly and monthly hotspot calendar."

4) address your personal areas of concern. * set your home and workplace up for success. make sure you have nothing laying out! we are wired to eat! * workplace temptations? plan to avoid the break room or the snack room! * family and friends? have a difficult conversation with the people you spend time with! let them know, it's nothing personal, but you are trying to do what feels right and what is good for you. you can still show up to events and get-togethers without eating junk! or maybe you just need to avoid those things altogether? * being alone? try embracing the space! many people are caught up in relationships and partnerships that don't allow them to enjoy time on their own. try to find some rituals associated with your time alone. cooking while listening to your favorite music and having a glass of wine can be therapeutic. * cooking vs convenience? fall in love with cooking again! when you cook for yourself, you're nourishing yourself. it's worth taking the time to prepare your own food because this is what nourishes you!

5) other considerations. * habit takes repetition. going off and coming strengthens your capacity to come back in the future. every meal you get right strengthens your habit of getting it right! * consider habit stacking. stack eating real food with a habit you already do. make eating real food prerequisite to your other habit. * meditate. consider apps such as 10% Happier, Sam Harris' Waking Up, or our favorite our meditation playlist here (watch in order). regular meditation will help you "catch" urges and be more present with your choices. * be sure to exercise. fitness combined with real food is extremely synergistic and makes you feel good about yourself. * practice love and kindness to yourself. * reaching out to a friend, a group of friends, the SHT community, me, us, or any of the tribe members.

remember to download our coming back forms. they are from the heart and we know they can help.

if you have any feedback or points we can use to make this better, please contact us.

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implementing real food in this episode, we discuss how to implement real food including topics such as:

• balance and how to incorporate nutrient balance over the long-term.
• structuring daily eating for maximum energy, fat loss, and digestive strength.
• nurturing our concept of self-sufficiency, metabolic flexibility, and fat burning.

scroll down for recommended reading and resources associated with this episode.

• subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play
• download implementing real food documents.

is there anything we need to consider before STARTING with real food? understand, what we are doing, the basic protocols we learn together are the foundations that we will use for a lifetime.

• real food is nutrient density at its best. there’s no point in obsessing over supplements when you don’t have the basics of real food down.
• real food replenishes years of toxicity and nutrient deficiencies. if you skip eating real food because you think vegan is “cleaner,” or if you fast without setting up the right machinery, you miss the opportunity to replenish nutrients that your body so badly needs.
• we want to slowly build up the bodies resilience to do the things we want to do later such as low-carb, cleanse, and strategic fasting.
• real food is detoxifying in and of itself. real food is void of the toxins, has all the right things to nourish our bodies, and all the nutrients to facilitate the detox pathways. there’s no need to go vegan to clean things up. eating real food is already cleaning things up.
• there is plenty of time to experiment with low-carb, cleans, and fasting. and that’s exactly what we facilitate.

when starting out, it's all about: * eating 100% real food. * eating the right things made with the right ingredients (turning to the correct alternatives). * eating the right things at the right time of day.

when it comes to balance: * we want a broad spectrum of nutrients over the long-term. it doesn't have to happen every day, it just needs to happen most days. * when constructing your meals, try to use the visual we offer in our definition of real food podcast and post. * when constructing most meals, consider having an equal amount of plant matter to meat (visually).

when it comes to structuring your daily eating: 1. no dominant carbohydrates for your first meal = no safe starches, fruits, or sugars. 2. no snacking in between your main meals. 3. have a little bit of carbohydrates from safe starches and fruits in the evening.

most of our people do well on 2 or 3 meals per day.

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our definition of real food in this episode, we discuss our definition of real food including how we determine our guidelines, the human digestive system, the role of cooking in our evolution, and so much more. scroll down for recommended reading and resources associated with this episode.

• subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play
• download our definition of real food, six food groups

resources: what are we supposed to eat? * check out this post by Denise Minger "What is the optimal diet for humans?" * Expensive Tissue Hypothesis.

on cooking: Catching Fire: How Cooking Made us Human

on digestion: * Gut Health by Chris Kresser (free eBook) * Digestive Health with REAL Food: A Practical Guide to an Anti-Inflammatory, Nutrient Dense Diet for IBS & Other Digestive Issues by Aglaée Jacob, MS, RD * Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion (4th Edition) by Elizabeth Lipsky, PhD, CCN, CNS, CHN, LDN, CFM

real food basics recommended reading: * Weston A. Price foundation. * Ancestral Appetites: Food in Prehistory by Kristen J. Gremillion * The New Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and Boundless Energy * The Paleo Solution: The Original Human Diet * Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat

supportive resources for products: * SHT by Paul C. Tijerina "things we like" * SHT by Paul C. Tijerina blog

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foods to avoid mini episode in this episode, we further discuss our foods to avoid, briefly touching on ancestral wisdom, modern science, and our experiential knowledge.

DOWNLOAD OUR FOODS TO AVOID HERE.

scroll down for notes and links :)

our focus when eating real food: * give the body nutrients that it needs for structure, form, and function. * nurture our concept of self-sufficiency, metabolic flexibility, and fat burning. * minimize toxic exposure.

what do we want personally? * optimal body composition. * to feel amazing. * optimal performance. * optimal health markers.

we are cellular beings, and we are made up of trillions of cells which need: * nutrients for structure, form, and function. * to be able to detoxify. * create energy from different sources.

therefore our foods to avoid: * aren't sources of nutrients, and/or * don't contribute to self-sufficiency, and/or * have a toxic burden that inhibit nutrient assimilation, or cause other long-term problems.

and from a personal standpoint: * don't give us optimal body composition. * don't' make us feel good. * don't give us good health markers over the long-term.

DOWNLOAD OUR FOODS TO AVOID HERE.

resources: artificial sweeteners: * Artificial Sweeteners are Toxic to Gut Bacteria. * How Artificial Sweeteners Wreak Havoc on Your Gut. * On the Question of Sweeteners.

grains and seeds: * Origins and evolution of the Western diet: health implications for the 21st century * Why Grains are Unhealthy. * 9 Steps to Perfect Health - #1 : Don't Eat Toxins.

toxic fats: * one of my favorite books on fats of all time, Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. * The Definitive Guide to Fats.

full-fat dairy: * The Definitive Guide to Dairy. * Dairy - food of the gods or neolithic agent of disease? * Still Think Low-Fat Dairy is the Healthy Choice? Think Again!

Genetically Modified Organisms: * Institute for Responsible Technology. a great resource on GMO's. * The Non-GMO Project. everything you need to know, broken down into easy-to-understand concepts.

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foods to avoid in this episode, we discuss our foods to avoid. . .

DOWNLOAD OUR FOODS TO AVOID HERE.

scroll down for notes and links :)

our focus when eating real food: * give the body nutrients that it needs for structure, form, and function. * nurture our concept of self-sufficiency, metabolic flexibility, and fat burning. * minimize toxic exposure.

what do we want personally? * optimal body composition. * to feel amazing. * optimal performance. * optimal health markers.

we are cellular beings, and we are made up of trillions of cells which need: * nutrients for structure, form, and function. * to be able to detoxify. * create energy from different sources.

therefore our foods to avoid: * aren't sources of nutrients, and/or * don't contribute to self-sufficiency, and/or * have a toxic burden that inhibit nutrient assimilation, or cause other long-term problems.

and from a personal standpoint: * don't give us optimal body composition. * don't' make us feel good. * don't give us good health markers over the long-term.

DOWNLOAD OUR FOODS TO AVOID HERE.

resources: artificial sweeteners: * Artificial Sweeteners are Toxic to Gut Bacteria. * How Artificial Sweeteners Wreak Havoc on Your Gut. * On the Question of Sweeteners.

grains and seeds: * Origins and evolution of the Western diet: health implications for the 21st century * Why Grains are Unhealthy. * 9 Steps to Perfect Health - #1 : Don't Eat Toxins.

toxic fats: * one of my favorite books on fats of all time, Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. * The Definitive Guide to Fats.

full-fat dairy: * The Definitive Guide to Dairy. * Dairy - food of the gods or neolithic agent of disease? * Still Think Low-Fat Dairy is the Healthy Choice? Think Again!

Genetically Modified Organisms: * Institute for Responsible Technology. a great resource on GMO's. * The Non-GMO Project. everything you need to know, broken down into easy-to-understand concepts.

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about our wisdom and how we determine our guidelines we are seeking what's optimal. not just what seems to work in the short term. there are plenty of ways of doing things that will get temporary results because they are better than what you were doing before. we want what's optimal. we believe what we offer is optimal. and we are always evolving.

Conventional Wisdom (CW) * ideas or explanations that are generally accepted as true by the public or by experts in a field. * such ideas or explanations, though widely held, are unexamined and unproven. * societal habits preserve the status quo!

we typically do NOT align with CW.

examples of CW around nutrition: * fat clogs arteries and causes cholesterol problems. * meat is bad for the heart and causes cancer. * plant based is healthy. * juicing is healthy. * whole grains are healthy. * eat lots of complex carbohydrates (vs simple). * eat more fruits & vegetables as the solution to all our health problems. * eat every 2 or 3 hours to keep your metabolism going, and to burn more calories. * count calories. * control portions. * exercise more, eat less.

examples of CW around fitness: * if I decide I need to lose weight, that means I need to work out more. * if something hurts, that means I need to stop exercising. * working out longer and more is better. * working out is the solution to everything. * losing function is natural from aging.

other CW views: * it's all about instant gratification. * we need to avoid the sun, and we always need to cover up or wear sunscreen because the sun is bad for us. * EMF’s and radiation don’t really do anything to us, they aren't harmful at all. * meditation is for monks, weird people, and not for religious people. * we always need to wear shoes * if a doctor prescribes it, it’s ok for health * don’t get dirty

the problem with CW: * influenced by money. careers, funding, and grants depend on it.

• there is a lot of pride in CW. it's difficult to change momentum and reverse stances.
• most people get their health and nutrition information from the media.

our approach to health and how we formulate our guidelines: 1. we use Ancestral Wisdom.handed down wisdom, family history, archeology, anthropology, evolutionary biology 2. we combine this with current, relevant information.
from science, books, experts, and thought leader in functional medicine, alternative health, and holistic health. 3. we formulate experiments which give us personal & client experience.we believe in experimentation with awareness which helps us develop honed intuition & wisdom.

OUR wisdom around nutrition: * fat is good for you (for many reasons). we will cover the roles of fat in another episode. * meat is good for you (for many reasons). we will cover why in another episode. * plant-based is not healthy long-term. it can be used therapeutically, temporarily. * juicing is only healthy as a compliment to eating. most of us just eat real food. * whole grains are worthless. always. * we believe in carbs from right sources at right times. it has nothing to do with complex or simple. * fruits and vegetables are only part of health. * we embrace space between meals. most of us only eat 1 or 2 times per day. * we focus on nutrients, not calories. if a food has nutrients, it goes to many purposes in the body and may not be used for only for energy. * portions tend to auto-regulate themselves when we eat our way. * we exercise for fitness and preparedness, not to counter calories or eating. * the sun is good for you for many reasons. * dirty people are healthier. * working out is synergistic with food, but doesn’t burn fat as most people think. * working out as little as possible, for an hour a day, with brief periods of intense, functional, varied, activity and then resting is optimal! * we don't need to work out more. we need to workout CORRECTLY, eat real food, sleep, get sun, meditate, etc. * you can get better with age. with the power of our foundations.

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in this episode, we talk about our all important values.

some of our community values:

• we seek FREEDOM everywhere we can get it. from Conventional Wisdom’s view, and popular methodologies view, of what we need to do to be healthy. from fad methodologies. from the mainstream. this freedom comes from understanding, implementing, and experiencing our foundations for health, which give us confidence and tools we can use for a lifetime.
• we are proud to be different. we are proud rebels.
• we accept everyone. especially those who feel lost, confused, and cast out.
• simplicity and elegance. we try to keep things brutally simple. ex: recipes need to be things people can just throw together, they don’t have to be chefs. ex: 2 meals per day or less. ex: not being neurotic about food. ex: for circadian rhythms, sun every day, minimal stimulus at night. all of our other foundations need to be easy to implement in a modern, chaotic life.
• we always put ourselves and our personal health first. we make ourselves a priority. a better us is better for anything and everything we want to contribute to in our lives. we put the oxygen mask on ourselves before doing it for others.
• constant learning and experimentation, which leads to a personalized way of doing things, within the general guidelines of the SHT, which leads to honed intuition.
• it’s about the journey and enjoying the process. there is never a final destination, there will never be a time when we are “there” or “done.”
• patience, love and kindness to ourselves and everyone else as we all figure all this out. everyone is doing the best they can with what they have.
• we are all about making this work in a modern lifestyle. we embrace modern conveniences.
• there is only feedback. there is no such thing as failure. we strive for optimal and learn from imperfection. we either get what we are looking for, or we get feedback that helps us change course in order to get what we are looking for.
• better is better. even if it’s just a little bit better.
• part of our contribution to the world is empowering others through our example.
• lead by example. we do not argue or debate our way of doing things.
• feeling good and being happy is our ultimate goal, for ourselves and others.

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Our very first episode where we cover a brief history and biography of the hosts, and how the SHT came to be! we'll also cover our mission and what makes us different.

After being misled by conventional wisdom himself, Paul completely turned his life around using ancestral health combined with modern wisdom, and guides others to do the same.

In Las Vegas, NV, he and his team have built a movement and a community around their foundations which they call the SuperHuman Transformation (SHT). With the help of his SHT Executive Tribe, they are on a mission to empower the planet with the freedom that comes from learning, implementing, and experiencing their foundations for health. The foundational principles used include:

• holistic, real food (body)
• setting circadian rhythms (sleep)
• meditation & mindfulness (mind)
• grounding & outdoors (nature)
• functional fitness (movement)
• simplicity & elegance (minimalism)
• natural solutions (toxicity)
• cultivating community (synergy)

what makes the SuperHuman Transformation (SHT) different:

• the SHT subscribes to many, but is a member of none. we are our own way. we created this method because everyone is so lost, confused, overwhelmed, and misinformed about what they need to do to be truly healthy. the SHT is an education, experience, and support system that educates members on popular methodologies, gives members experiential knowledge through our programs, and comes with a lifetime of support from its community and the office of Paul C. Tijerina.
• the SHT is a way of life, for a lifetime. other methodologies may work temporarily, but they aren't sustainable for a lifetime. our focus for our members is health, longevity, and quality of life. we're not a temporary weight loss program or a competitor program. we are a way of life, for a lifetime, and our way is very doable for most people.
• ancestral + hip. the SHT is always up to date on cutting-edge health topics, and always open to change. part of Paul's daily responsibility is reading, learning, and following the latest and greatest in the holistic health realm to include the latest books, podcasts, scientific research, and leaders in functional medicine and holistic health. as we learn, we experiment, and update the SHT.
• the SHT is from the heart. the intention behind the SHT is the same as what's behind The CrossFit Combine - we are here to help, and we will do everything we can to further someone down their path.
• we are committed to a lifetime of support. JOIN US FOR ANYTHING AND EVERYTHING THAT POPS UP!