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Naysayers often dismiss the Paleo lifestyle with the claim that it is simply a fad. But if you start at the beginning and explore what early humans were eating two million years ago, it becomes clear that the animal fat diet not only sustained our early ancestors but actually led to the development of our species. So if the Paleo movement is a fad, it’s a pretty persistent one! Today’s guest is no stranger to the pushback against the lifestyle, and he’s here to explain how the latest science and technology support his understanding of Paleo as the perfect human diet.

CJ Hunt dropped dead at the age of 24. He was a dirt bike racer training to come back from an injury when he suffered full cardiac arrest while jogging. Paramedics resuscitated CJ, and he spent ten days in the ICU at UCLA Medical Center. Doctors eventually determined that he suffers from a birth defect in which the center of his heart is twice as thick as normal, and his left chamber is smaller. He was told that if he continued to exercise, he would be lucky to live for another two years.

This experience inspired CJ’s curiosity in health and well-being, and ultimately led him to back to school at the age of 53 to earn a degree in Electronic Communications Arts from San Francisco State University so that he could produce the world’s first Paleo documentary, The Perfect Human Diet. The film reached #1 in the categories of Documentary Film and Independent Film on both iTunes USA and iTunes Canada when it was released in 2013. Together with its companion book, the movie introduces a system of optimal nutrition based on the latest science. Today CJ explains how nutrition has become so much like religion and politics, why public policy lags behind the best science, and the roots of the pushback against the Paleo/Primal movement. Listen in to understand the fundamentals of Paleo nutrition and why this two million-year-old ‘fad’ is making a comeback!

Topics Covered [2:47] How CJ developed an interest in studying nutrition

• ‘Dropped dead’ at 24, given just a few years to live
• Began to study health and well-being

[3:57] The evolution of CJ’s eating habits

• Sustained raw vegan diet for five years
• Mother killed by drunk driver, diet wasn’t helping recover from life trauma
• Gained muscle and recovered physically on animal protein

[8:18] CJ’s approach to the film

• Best way to deconstruct massive problem is go back to beginning
• Explore what humans ate, how healthy they were
• Conduct guided investigation in search of perfect human diet

[10:51] The ‘football field’ analogy of human evolution

• 70% of current diet only available since industrial revolution (a mere 91 years ago)
• As early ancestors continued to eat more animal foods, our brains developed (two million years ago)
• This is how we became human (160,000-200,000 years ago)

[13:18] Nutrition as a belief system (rather than based in facts)

• People who’ve invested in a particular way of life resist new info

[15:19] Nutrition and public policy

• Government not educating people with most current science
• First nutritional guidelines written by politicians’ staffers
• Food pyramid has become food plate, but not much change in basic information
• Grains and plants as foundation (though doesn’t hold up to rigorous science)
• Roadblocks in government due to vested interests
• Idea spread from ‘bottom up’

[19:47] The ‘feed lot pyramid’

• Ratio of elements of food pyramid same as pig chow used to fatten up swine

[21:04] How First Nations people respond to Paleo diet vs. westerners

• Instinctively found connections based on understanding of ancestors’ habits
• Namgis ancestors harvested fish, consumed very few fruits/vegetables
• Many becoming obese on standard American diet, recovered on Paleo
• Westerners disconnected from where food comes from (no spiritual connection)

[24:56] Why CJ developed a companion book to complement the film

• People were writing to ask, “Can I eat this?”
• True understanding of concepts leads to long-term change
• Film limited on time, book goes deeper into the why
• Book clearly delineates human vs. non-human foods
• Audience finds film through book and vice versa

[30:20] Why CJ is developing a sequel

• Much misinformation regarding health and sustainability
• Talk to world-class scientists to clarify understanding (i.e.: regenerative agriculture)

[34:01] The pushback against the Paleo/Primal movement

• Discounted as fad
• Some vegetarians attack
• ‘If they’re upset, you’re doing something right’

Learn More About CJ Hunt CJ Hunt Reports

The Perfect Human Diet Documentary

The Perfect Human Diet Companion Book

Resources Mentioned Protein Power: The High-Protein/Low Carbohydrate Way to Lose Fat, Feel Fit, and Boost Your Health – in Just Weeks! by Michael R. Eads and Mary Dan Eads

The Paleo Solution: The Original Human Diet by Robb Wolf

Loren Cordain Books

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We tend to associate biohacking with expensive gadgets. But the truth is, some of the best things you can do for your health cost nothing at all. On this episode of Ali Fitness, we hack the biohacker, picking the brain of a master to find out how to feel our best—without breaking the bank!

Thaddeus Owen is a master biohacker and blogger with Primal Hacker and Eris Fit. He is also a certified Bulletproof Coach with a Master’s degree in Holistic Nutrition as well as a certified personal trainer. Thaddeus began his career as a chemical engineer, working for a traditional pharmaceutical company. Eventually, he left the corporate lifestyle for a work-from-home job as Chief Sustainability Engineer and Product Stewardship Manager for Herman Miller, identifying non-toxic products to use in furniture construction. He continues to work full-time while studying biohacking and sharing his knowledge of health, longevity and cognitive enhancement with the Primal Hacker audience.

Today, Thaddeus shares his top three no-brainer biohacks: morning sunlight, sleep and clean water. He explains the impact of blue LED light on sleep and offers advice around the best lights for the bedroom and proven brands of blue light blocking glasses. Thaddeus walks us through the pros and cons of SARMs, smart drugs and nootropics, describing his experience testing Qualia for the Neurohacker Collective. Listen in for Thaddeus’ insight on how to research psychedelics and get his top advice for aspiring biohackers!

Topics Covered [0:58] Thaddeus’ shift from pharmaceuticals to biohacking

• Studied chemical engineering, worked in traditional setting
• Shift to run sustainability group (nontoxic products in furniture)
• Works from home as corporate manager + biohacking business

[5:00] Thaddeus’ top three free no-brainer biohacks

1. Morning sunlight
2. Optimal sleep
3. Clean water

[8:02] Where to find filtered water

• Free at Find a Spring
• Countertop or under-sink reverse osmosis water filter

[10:52] How to store spring water

• Glass leaches least but no UV
• Plastic allows UV but can be toxic
• Look for HDPE or polypropylene
• Avoid BPA, BPS and BPC

[13:21] The impact of blue LED light on sleep

• Signals body to stop melatonin production
• Melatonin hormone rejuvenates during sleep

[16:47] The lights Thaddeus recommends for the bedroom

• No lights in bedroom after sunset, use red flashlight/headlamp
• Incandescent light inside piece of salt (i.e.: salt rock lamps)
• Replace bulbs with red-coated incandescent or LED bulbs

[20:38] Thaddeus’ insight on the best lights for a gym or studio

• LED lights at 2600 Kelvin (lowest amount of blue)
• Mix energy-efficient halogen lights to mimic sun
• Add red and infrared bulbs to balance

[22:59] Thaddeus’ advice for protecting yourself from blue light

• Utilize blue light blocking glasses, work out near window
• Protect skin with baseball cap, long sleeves and pants

[25:37] Thaddeus’ picks for blue light blocking glasses

• DEWAULT and Uvex Skypers are most affordable
• Ra Optics and TrueDark = more expensive, stylish

[30:00] The fundamentals of SARMs

• Mimic testosterone without downside (gain muscle, lose fat)
• Few long-term studies, may slow down natural T production

[33:31] The fundamentals of true nootropics

• Natural, little to no side effects
• Help brain work faster and more efficiently

[35:14] Thaddeus’ insight around Qualia

• Benefits for mental and physical enhancement
• Recommends for targeted use (i.e.: before presentations)
• Side effects—headaches, jittery or no effect

[40:26] Thaddeus’ take on psychedelics

• Help overcome long-term emotional issues
• Examples—PTSD, anxiety or depression
• Micro-doses have no hallucinogenic effect

[43:03] The best way to approach research on psychedelics

• Local meetup groups, university professors
• Resources by Dennis McKenna
• Private conversations at retreats, conferences

[46:07] Thaddeus’ top advice for aspiring biohackers

• Willing to learn, change opinion based on new info
• Experiment to find what works for you

Learn More About Thaddeus Primal Hacker

Primal Hacker on Instagram

Thaddeus on Eris Fit

Resources Find a Spring

DEWALT Laser Glasses

Uvex Skyper Blue Light Blocking Glasses

Ra Optics

TrueDark

Swannies Glasses

‘Potent Muscle Building with SARMs, Qualia, and ARX’ by Thaddeus Owen

‘My Experience with a Performance Enhancing Drug (SARMs)’ by Thaddeus Owen

New York Times Article on SARMs

‘Nootropics for Noobs’ by Thaddeus Owen

Qualia by Neurohacker Collective

Tim Ferriss Psychedelics Research

Dennis McKenna Books, Articles & Interviews

‘Men, Protect Your Legacy from the Coming 5G’ by Thaddeus Owen

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Wish you could wake up without a cup of coffee? Or wind down at night without a glass of wine? Most of us spend the day self-medicating to manage our energy, using stimulants and sedatives to adjust our body’s rhythms. Rhythms thrown off by the activity-driven stress of modern life. But what if there was a wearable that could replicate the states of calm and balance we’re chasing and ultimately restore our body’s natural rhythms?

Dr. David Rabin is the Cofounder and CIO at Apollo Neuroscience, a technology company developing the first scientifically-validated wearable to improve focus, sleep and meditative states by delivering layered vibrations to the skin. A board-certified psychiatrist and translational neuroscientist, Dr. Rabin spent the last decade studying the impact of chronic stress in humans and researching non-invasive therapies designed to improve quality of life in patients with treatment-resistant illnesses. He also led the world’s largest controlled study around the benefits of psychedelic-assisted psychotherapy in mental disorders.

On this episode of Ali Fitness, David joins us to explain how his work treating patients with PTSD, anxiety and substance abuse disorders led to the creation of the Apollo wearable. He walks us through what it looks and feels like to use the device on a given day, selecting from among its seven functional frequencies to wake up or wind down naturally. David also describes the science behind Apollo, discussing how it changes our biological rhythms, redirecting energy away from the body’s stress response system. Listen in to understand how elite athletes are using Apollo to adapt to stress and learn how the wearable could help you realize your true potential and feel your absolute best!

Topics Covered [1:00] How Dr. Rabin came to develop the Apollo wearable

• Treat patients with PTSD, depression, anxiety and substance abuse disorders
• MDMA trial for PTSD led to focus on options that don’t require daily meds
• Develop understanding of what body does physiologically in different states
• Create Apollo to deliver vibration to skin based on how touch affects body

[6:39] What it might look like to use Apollo on a given day

• Set to wakeful frequency first thing in morning
• Use to increase focus during afternoon slump
• Schedule to wind down energy gradually at night

[10:44] What biometrics the Apollo device tracks

• Basic tracking of activity level and circadian rhythms
• Transfer data from other wearables to Apollo screen

[14:00] The 7 functional frequencies available on Apollo

1. Wake up and energize
2. Clear and focused
3. Social and open
4. Recover from stress
5. Enhance meditation
6. Enhance relaxation
7. Enhance sleep

[15:50] What users feel physically when Apollo is on

• Barely noticeable gentle vibration (similar to ocean wave)
• Replicates effects of coffee, amphetamines, etc. naturally

[18:41] Why Apollo can’t force your body to enter a particular state

• Accelerates recovery but can’t energize artificially if exhausted/injured
• Elite athletes use to adapt to stress (e.g.: fight with partner, poor sleep)

[21:39] Where users wear the Apollo device

• Works anywhere on body
• First version designed for ankle or wrist

[22:36] When users wear the Apollo device

• During day, at night or both
• Turn on for 5 to 10 minutes (effects last 30 to 120 minutes)

[24:30] How the Apollo works independently of your phone

• Turn on/off without phone, low EMF
• Bluetooth only active when app open

[25:54] The benefits of the Apollo subscription model

• Automatic software upgrades based on usership
• Automatically import info from other devices

[27:30] The science behind the Apollo’s effectiveness

• Rhythms in music impact heartrate, HRV and respiration
• Research team explored what happens if apply to skin
• Soothing, gentle touch signals safety, brain calms down
• Apollo activates skin receptors in same way (reduce threat response)

[33:45] The findings of the EEG pattern study

• Apollo reliably improves HRV + performance under stress
• Inexperienced meditators show same brain wave patterns as experts
• Experienced meditators achieve deeper state more quickly

[37:58] The potential for Apollo to develop an automatic mode

• Able to detect when body shows signs of stress in preliminary trials
• Turn on frequencies automatically based on how you use device
• Rely on Apollo less and less as restore body’s natural balance

[40:44] How to get the Apollo device

• Buy online at https://shop.apolloneuro.com/
• Ships anywhere in world

[42:26] How psychedelic studies informed the invention of Apollo

• Psychedelics work in clinical setting due to safety experience
• Feeling safe helps us realize true potential, feel our best

Learn More About Dr. David Rabin Apollo Neuroscience

Resources Oura Ring

WHOOP

Apple Watch

Oura Ring on Ali Fitness EP050

WHOOP on Ali Fitness EP115

Apple HealthKit

Headspace

Calm

Health Optimisation Summit

Modern Spirit

Imperial College London Centre for Psychedelic Research

MAPS MDMA-Assisted Psychotherapy Studies

The Apollo EEG Meditation Study

The Apollo PTSD Study

Apollo Science & Research

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Might as well face it, you’re addicted to carbs.

The conventional approach to endurance training promotes ‘chronic cardio’ and carbohydrate dependency. But there is a way to reset your metabolic clock with the keto diet, and today’s guest wrote the book on it – well, he co-authored it anyway!

Brad Kearns has been a well-known coach, speaker and author in the health and fitness realm for 20-plus years. During his nine-year career as a triathlete, he was one of the world’s top ranked professionals, amassing 30 wins worldwide on the pro circuit, and he still holds the Hawaii Ironman 18-24 age division American record at 8:57.

Brad has partnered with his former coach and fellow health and fitness authority Mark Sisson to lead the Primal Blueprint, a comprehensive ancestral health movement. Together they co-authored the 2016 release Primal Endurance, a guidebook that teaches athletes how to employ a stress-balanced, fat-adapted Primal approach to training. The duo has another book coming out this fall, The Keto Reset Diet. Today Brad joins Ali to discuss the basics of MAF training and his take on the relationship between peak performance and long-term health. Listen and learn how to leverage the keto diet to become a fat-burning machine and get free from carbohydrate dependency!

Topics Covered [1:17] Brad’s partnership with Mark Sisson

• Mark served as Brad’s coach 30 years ago
• Introduced Brad to idea of balancing stress and rest
• Developed Primal Blueprint together
• Co-authored Primal Endurance
• Releasing keto diet book this fall

[3:23] How Brad’s training evolved during his professional career

• Overly competitive, Type A training early on led to injury, burnout
• Learned from failures and good coaching
• Eventually understood that health and fitness could be complementary

[5:09] The nuts and bolts of MAF training

• 180 – age = training heartrate
• Emphasizes development of aerobic base
• Prevents injury, illness and abuse of cardiovascular system
• Improves health long-term
• Training slow helps you go fast
• Proven true by endurance athletes for past 60 years (i.e.: Peter Snell)

[10:12] How taking ego out of the equation was the gateway to success for Brad

• Developing the discipline to slow down led to national championship
• MAF training gave him a new appreciation for what endurance sports are about (i.e.: connection with nature, energy, health and longevity)

[15:17] How to track your improvement with MAF training

• Test on same course, conditions using 180 – age formula
• Log mile times
• As you get more efficient at same heart rate, mile time will improve
• If you’re regressing, examine other factors (e.g.: stress, poor diet, lack of sleep)

[21:38] The fundamentals of keto

• Ultra-low carb diet (less than 50 g/day)
• Altered metabolic state burns fat
• Free from carbohydrate dependency
• Don’t rely on regular meals for energy
• Cellular repair via intermittent fasting

[24:39] Brad’s experience with going keto

• Maintained for 140 days
• Not convenient or practical to maintain forever
• Tool to bust out for metabolic reset

[31:50] The case for keto as a lifestyle

• Human default position
• Ensured survival for 2.5 million years
• Records of people thriving for long periods and achieving athletic success

[35:29] Who should not do keto

• Carb dependent for long period
• Show signs of metabolic damage
• But morbidly obese could benefit most from keto

[38:35] Brad’s health now compared to his years as a professional athlete

• Peak performance came at significant cost to health
• At 30, he got out of bed exhausted
• Recalibrated goals to encompass wellness and longevity
• Now has broader base fitness, healthier diet and higher testosterone levels

[41:48] Why fit endurance athletes develop heart issues

• Overstress heart during workout
• Sustain small scarring on delicate ventricles, inflammation
• Leads to AFib

[44:56] Brad’s take on the relationship between peak performance and health

• Humans built to push limits (‘Body follows the mind’)
• Benefits include enhanced cognitive function and anti-aging
• Only mutually exclusive if you ignore health and over-train

Learn More About Brad Kearns bradkearns.com

Resources Mentioned primalblueprint.com

Primal Endurance by Mark Sisson and Brad Kearns

MAF Training

Dr. Maffetone’s MAF Methodology

The Joe Rogan Experience Episode 935 with Robb Wolf

The Art and Science of Low Carbohydrate Living by Stephen D. Phinney and Jeff S. Volek

The Art and Science of Low Carbohydrate Performance by Jeff S. Volek and Stephen D. Phinney

Mark’s Daily Apple Blog

Books by Katy Bowman

Pre-Order The Keto Reset Diet by Mark Sisson with Brad Kearns

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For thousands and thousands of years, humans have consumed cannabis, leveraging its micronutrients to adapt to technological shifts. And then we abruptly pulled it out of our diets, just as our oxidative stress levels shot up. So, what can we do to counter this one-two punch to our collective health? How, exactly, do CBD and other compounds produced by the cannabis plant work to benefit our body systems? And what can we do to choose quality CBD products that actually work?

Will Kleidon is the Founder and CEO of Ojai Energetics, an ethics-driven health and wellness company based in California. Ojai Energetics seeks to bring ancient healing products to life by way of modern innovation, and it leads the world in producing vital natural organic supplements with water-soluble CBD to promote everyday health and healing. Will is a subject matter expert in the art, science and technology of the cannabis business, and his work has been featured in Forbes, Money and Entrepreneur Magazine, among many other media outlets.

On this episode of Ali Fitness, Will joins us to define CBD and explain the benefit of CBD-rich full spectrum complex over CBD in isolate. He speaks to the CBD product fillers we should avoid, describing what to look for in terms of third-party batch testing and certified organic ingredients. Will also shares how bioavailability differentiates Ojai Energetics products from others on the market and walks us through the laws around CBD in the US and abroad. Listen in for insight into how CBD fuels the endocannabinoid system and learn how it can support athletes in recovery!

Topics Covered [2:05] The fundamentals of CBD

• Compound produced by cannabis plant
• Cannabis = super-vegetable fuels endocannabinoid system

[8:37] Why we focus on CBD over other known cannabinoids

• Broadest profile of documented benefits
• CBD-rich full spectrum complex better than CBD in isolate

[11:52] How to identify if a CBD product is full spectrum

• Look at third-party analytics
• More cannabinoids than CBD alone

[13:56] The CBD product fillers to avoid

• MCT derived from hexane
• Synthetic agents used to create encapsulation
• TPGS (may be listed as vitamin E)

[16:01] What to look for in choosing CBD products

• Lot # on bottle linked to third-party batch test
• Certified organic label

[23:06] How cannabis impacts the body

• Every system has endocannabinoid receptors
• Fire at optimal levels, systems in harmony

[30:31] Choosing CBD products with the highest bioavailability

• Effective dose = 500 mg daily
• Encapsulation allows immediate uptake (only need 5 mg)

[31:59] How to test for bioavailability

• Put in water, should go straight through vs. float
• Avoid liposomal encapsulation

[37:19] What differentiates Ojai Energetics products

• Feel effects of CBD in under minute
• Body absorbs majority of CBD (not flushed out)

[40:35] Who would benefit from taking CBD

• Humans evolved for millennia eating compound regularly
• No one wouldn’t benefit from vital micronutrients

[42:52] The benefits of CBD for athletes

• Sleep cycles regulated by endocannabinoid system
• Decrease recovery time, inflammation

[45:24] Additional benefits of CBD

• Increases neuroplasticity in brain
• Support healthy digestive + cardiovascular system
• Enhance skeletal, nervous and respiratory systems

[46:45] Ojai Energetics Full Spectrum CBD Sports Gel

• Good for massage or use after workout
• Versatile product with botanicals

[48:10] Will’s insight around CBD terpenes

• Serve as tugboats, direct cannabinoids to payload sites
• Bioactive through inhalation (wide variety of smells)

[54:34] The laws around CBD in the US and abroad

• Hemp-derived cannabinoids below 0.3% legal in US
• Bans in some states (South Dakota, Idaho and Iowa)
• Australia only allows for medical use
• In process in Singapore to allow in supplements

Learn More About Will Kleidon Ojai Energetics

Resources Dr. Raphael Mechoulam

CGMP Regulations

CBD & Nicotine Study

Ojai Energetics CBD Sports Gel

Dave Asprey—Bulletproof

2018 Farm Bill

California Hemp Council

FDA Opinion on CBD in Supplements

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‘The best athletes on the teams I’ve worked with have always been the best sleepers. The bottom third of the sleepers are usually gone within a few years.’

We live in a world where functioning on less and less sleep has become ‘the new normal,’ so we may not realize just how much insufficient sleep impacts our performance. Of course, there are elements of this that are out of our control, like the travel schedule associated with competition. But if you are struggling to get close to the recommended 7½-9 hours, it is likely that your reaction time and your ability to focus are suffering. What is the best way to monitor how much sleep you’re actually getting? And how do you determine what’s causing the problem if you’re falling short?

Pat Byrne is an authority in the field of sleep science with 30-plus years of experience in health and safety, risk management, and performance optimization. Pat’s fatigue management systems utilize state-of-the-art technology to revolutionize the way professional sports teams and 24/7 workplaces manage sleep schedules to enhance performance and mitigate risk. Pat’s elite client roster includes the US Department of Defense, Harvard Medical School, major mining and transportation companies, and leading sports teams in the NHL, NFL, NBA, MLS, MLB and AFL.

Today Pat gives us the run down on the importance of sleep, explaining the influence of age and biological variation on the amount an individual needs. He shares the short- and long-term consequences of sleep deprivation, his experience around the causes of sleep issues, and why sleep quality is more important than duration. Pat cautions us against using consumer-grade technology to monitor sleep and relying on sleeping pills to get the rest we need. Listen in as Pat speaks to the sleep challenges particular to athletes, discussing his approach to consulting with individuals and teams to improve performance.

Topics Covered [1:04] Pat’s take on the importance of sleep

• Critical brain function
• 7½ to 9 hours per night
• Quality more important than duration

[3:04] Sleep research as a very new science

• Began in 1953
• Study of how sleep affects human performance in last decade

[4:06] How age influences the amount of sleep necessary

• Human brain not fully developed until 25
• Adolescent brain requires 9-10 hours per night
• Harder to sleep in one block as we get older

[6:04] The consequences associated with sleep deprivation

• Measurable change in reaction time
• Inability to concentrate
• Obesity, diabetes
• Inability to learn, retain information

[7:58] Pat’s insight on napping

• Should take strategically
• 1-2pm = best time

[9:48] Pat’s advice around sleep technology

• Impossible to measure sleep from wrist
• Consumer-grade wristwatches unproven
• Medical-grade tech 90-95% accurate (only measures when awake, asleep)

[12:52] Why athletes don’t sleep well

• Natural biology
• Lifestyle issues
• Work/travel schedule

[14:48] Pat’s approach to sleep monitoring with athletes

• Medical-grade ActiGraph
• Sync to phone, send data to computer
• Determine cause via data, questionnaire

[16:52] Pat’s warnings about consumer-grade technology

• Ask for validation papers
• Sleep quality can’t be measured

[18:34] Pat’s experience around the causes of sleep issues

• Biology bigger problem than might think
• Lifestyle only 10%
• Scheduling has improved in recent years
• Best athletes are best sleepers

[20:30] Pat’s work with the Vancouver Canucks

• Ended road trips on east coast, home at 5am
• Three nights to catch up on sleep
• Often lost games in that window
• Recommended flying back next day, changes in sleep environment
• Went from worst road record to best (two years running)

[24:51] The most common sleep disorders

• Restless leg syndrome
• Sleep apnea

[27:09] Pat’s take on supplements and drugs

• Can be addictive
• Quality of sleep not same with sleeping pills

[28:23] The ideal sleep for health, safety and performance

• Five cycles (about 1½ hours each)
• Includes REM sleep
• Brain decides what stage needed

[31:40] Pat’s advice for athletes using melatonin, sleeping pills

• Ask yourself WHY (identify cause)
• Look for alternative solutions
• Prioritize sleep, adjust sleep environment

[35:43] How the amount of time spent in bed relates to sleep duration

• Cheri Mah study of Stanford basketball team
• Overestimate amount of sleep by 70 minutes
• 10 hours in bed, only 8 hours of sleep

[36:37] Pat’s insight around screens

• Blue light of computers, smartphones limits melatonin production
• Turn off at least one hour before bed

Learn More About Pat Byrne Pat’s Website

Pat on Twitter

Resources Daily Mail Article

Fatigue Science

ActiGraph

Cheri Mah Research

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There’s a direct correlation between health and happiness. Any yet, traditional medicine treats our unhappiness with antidepressants. The medical community manages symptoms of anxiety and depression with drugs—rather than taking the time to find the root cause of our health issues. So, what can we do to stop poor health from hijacking our happiness?

Dr. Brian Brown is the peak longevity strategist behind The Optimal CEO, a functional medicine practice that helps high-level entrepreneurs, influencers and CEOs achieve optimal health. He works with clients to develop a custom wellness plan, supporting them in resolving hidden imbalances and achieving peak performance.

On this episode of Ali Fitness, Dr. Brown joins us to discuss his transition from psychiatry to functional medicine, walking us through his personal wellness journey and exploring the connection between poor health and depression. He describes the differences between traditional and functional medicine, sharing his approach to finding root causes and discussing who is a good candidate to work with his clinic. Dr. Brown also weighs in on weight loss, hydration, and the controversy around hypothyroidism. Listen in for insight into how health is hijacking our happiness and learn what you can do TODAY to optimize for longevity!

Topics Covered [1:03] Dr. Brown’s transition from psychiatry to functional medicine

• 16-year struggle with depression (9 different antidepressants)
• Professional training treated symptoms, not root cause

[4:20] Dr. Brown’s approach to finding the root cause

• 2-hour initial consult and hour-long follow-up visit
• Review medical history, diagnostic test results

[6:47] Dr. Brown’s personal process for improving his health

• Deal with Hashimoto’s and hormonal imbalance first
• Address gut health and adrenals, NeuroGenomic testing
• Mood improved as other health issues resolved

[12:15] The direct correlation between health and depression

• Cut back on antidepressants as health improved
• Eliminated need for antidepressants in 3 years

[15:51] The root cause of Dr. Brown’s health issues

• Endured night terrors since electrocution at age 5
• Monitor revealed damage, heart stopping 3X/night
• Body dumping adrenaline to jumpstart heart

[19:26] Dr. Brown’s insight around the value of hydration

• 3L for women, 4L for men every day
• Improves depression, anxiety and sleep

[22:31] How Dr. Brown lost 150 pounds

• Patience in process (slow, gradual steps down)
• Insulin regulation = root of weight management

[25:00] Who is a good fit for Dr. Brown’s clinic

• Autoimmune conditions, thyroid or hormone imbalances
• High performers with brain fog and/or fatigue
• Patients who want to transition off antidepressants

[29:00] The controversy around the thyroid

• Standards for hypothyroidism raised in 2002
• TSH from 3.5 to 5.0 (only market used to diagnose)

[35:49] How health is hijacking our happiness

• Traditional approach leaves symptoms untreated (normal range)
• Prescribed antidepressants because ‘all in your head’

[38:32] Dr. Brown’s top tip for Ali Fitness listeners

• Take time to breathe

Learn More About Dr. Brian Brown Dr. Brown’s Website

The Optimal CEO on Instagram

Work with Dr. Brown

Resources Happiness Hijackers by Dr. Brian G. Brown

Healthy Gut, Healthy You by Dr. Michael Ruscio

Dr. Jason Fung

EMDR Trauma Therapy

Dr. Michael Ruscio

Dr. Ernst J. Schaefer

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We are suffering from the worst chronic disease problem the world has ever seen, and traditional medicine is not set up to address the issue. In fact, a full 50% of Americans are dealing with at least one chronic disease right now, and by 2030, healthcare spending to treat chronic disease is projected to hit a mind-bending $47 trillion. Chris Kresser is on a mission to address chronic disease by way of a collaborative practice model that affords patients a healthcare team consisting of a general practitioner as well as a health coach, personal trainer, counselor, etc.—all working together to prevent chronic disease before it starts.

Chris is a global authority in the realm of ancestral health, Paleo nutrition and functional medicine. His website is among the top 25 natural health sites in the world, and he was recently named one of the 100 most influential people in health and fitness by Greatlist. Chris is also the founder of the Kresser Institute, a functional medicine training platform that offers practitioners the best tools for preventing and reversing modern chronic illness. He is the author of the New York Times bestseller The Paleo Cure, and his new book, Unconventional Medicine, presents a three-step plan to reinvent healthcare and reverse chronic disease.

Today, Chris shares the collaborative practice model and offers insight around how the healthcare paradigm is already shifting. He explains how to identify a qualified health coach, who else might be involved in a healthcare team, and how the Kresser Institute is promoting the collaborative model. Listen in for Chris’ insight on managing your stress to prevent elevated blood sugar and learn how technology addiction impacts health outcomes!

Topics Covered [1:09] The impetus for Unconventional Medicine

• Experiencing worst chronic disease epidemic world has ever seen
• Traditional medicine not set up to address chronic disease

[2:26] The collaborative practice model

• Leverage team for the prevention of chronic disease
• Health coach, personal trainer covered by insurance

[5:36] How the healthcare paradigm is already shifting

• Cost of treating chronic disease will bankrupt system
• People providing care financially responsible for results

[9:50] How to become a Citizen Activist

• Share practitioner training program info with doctor
• Get involved through resources at Share Your Story

[11:55] How to identify a qualified health coach

• Lack of clearly defined standards
• Look for top training program certifications
• Utilize ICHWC criteria

[15:04] How Chris is promoting the collaborative practice model

• Train practitioners with same framework
• Provides continuity of care, consistent messaging
• Networking events and ADAPT Academy forum

[18:31] Who might be involved in a healthcare team

• Physical therapist and body workers
• Psychologist, counselor or therapist

[20:00] The ADAPT approach to health coach training

• Trust, rapport and communication
• Serve as guide or facilitator (client as change agent)
• Positive psychology, motivational interviewing

[21:42] The potential reasons for elevated fasting insulin

• High cortisol levels due to chronic stress
• Gut infections, heavy metal toxicity or overweight
• ‘Dawn effect’ (may go down later in day)

[29:06] Chris’ advice around managing your stress

• Break into small, actionable steps (shrinking the change)
• 8 hours of sleep, track HRV and say ‘no’ more often
• Practice mindfulness for improved quality of life

[32:12] Why perimenopausal women gain weight

• Hormone production shifts from ovaries to adrenal glands
• HPA axis and adrenals determine ease of transition
• Cortisol production, declining levels of estrogen/progesterone
• Try herbs first, bioidentical hormone replacement as last resort

[36:06] Why low carb diets may not be the best option for women

• Key physiological differences between men and women
• Keto, low carb and IF may act on body as stressor
• HPA axis dysfunction may lead to rebound weight gain

[42:40] Chris’ insight on technology addiction

• Real, significant health impacts
• More intentional with decisions on tech use

Learn More About Chris Kresser Chris’ Website

Revolution Health Radio

Resources The Paleo Cure by Chris Kresser

Unconventional Medicine by Chris Kresser

Pat Charnel on Revolution Health Radio

ADAPT Practitioner Training Program

Become a Citizen Activist

The Institute for Functional Medicine

The International Coaching Federation

ADAPT Health Coach Training Program

International Consortium for Health & Wellness Coaching

National Board of Medical Examiners

Motivational Interviewing on Revolution Health Radio

Chris’ Article on A1c

HeartMath

Muse

Headspace

The Mindfulness App on the App Store

The Mindfulness App on Google Play

Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson

Dr. Sarah Ballantyne on Livin’ La Vida Low Carb

Paleo f(x)

How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life by Catherine Price

Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White

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Home health testing is all the rage. But which one of the many services available provides the most accurate results? And is there a platform with more to offer than information? A platform that delivers actionable advice for solving your health challenges or improving your performance?

Dr. Christopher Mason is an Associate Professor at Weill Cornell Medicine and Cofounder of Onegevity Health, a platform designed to empower individuals to maintain optimal health by democratizing access to actionable information from leading-edge biomedical research. Dr. Chris earned his BS in Genetics and Biochemistry from the University of Wisconsin-Madison and his PhD in Genetics from Yale.

On this episode of Ali Fitness, Dr. Chris joins us to discuss what differentiates Onegevity from other genetic testing services. He explains why the team started with Gutbio and walks us through the process of testing your gut microbiome with a Onegevity kit. Dr. Chris also offers insight around Onegevity’s products in development, including Performbio for athletes and Fembio for women. Listen in to understand who can benefit from using their health intelligence platform and learn what Onegevity has to offer in terms of genetically tailored products and actionable results!

Topics Covered [1:13] The fundamentals of Onegevity Health

• Health intelligence platform
• Measure, monitor and act on info re: molecular profile
• Microbiome, genetics/DNA + blood

[3:07] What differentiates Onegevity from other genetic testing

• Actionable and specific, customized plan for individual
• Uses more precise shotgun sequencing (vs. 16S) and AI

[9:22] Why Onegevity Health started with Gutbio

• Easy to collect sample, know system well
• Plastic part of biology (modify + improve)

[10:22] Who should use Onegevity Health testing

• Healthy and curious, want to improve performance
• Suffer from dysbiosis, IBS or IBD
• Recovering from recent traumatic condition

[12:10] The Onegevity Health results report

• Reviewed by physician but anyone can understand
• Suggests genetically tailored products to resolve issues

[13:13] Onegevity Health’s partnership with Thorne supplements

• Trusted by physicians, professional athletes
• Systematic research to quantify what works

[17:30] Onegevity’s forthcoming Performbio for athletes

• Look at nutrition, training load, stress and sleep
• Incorporate data from wearables (e.g.: Fitbit)

[20:22] Where Onegevity Health is available

• Expanding network of physicians in 42 states
• Partnership with Kirin for Japanese market

[22:04] Onegevity’s OneDraw blood collection device

• Must be supervised by healthcare professional

[22:30] What’s next for Onegevity Health

• Fembio for issues specific to women’s health

[25:23] How to test your gut microbiome with Onegevity

• Order kit online (routed through physician)
• Collect and send stool sample
• Receive report via email or app

[29:46] Dr. Chris’ insight around food sensitivities

• Low-level exposure reduces risk of allergy later
• In early days of predicting and understanding

[32:19] How to measure quality in at-home health testing

• ‘Proof is in the phenotype’ (how people feel)
• Use tool like Lab100 to quantify what works

[34:22] Why Dr. Chris believes Onegevity is the best

• Use cutting-edge, modern methods
• Most extensive phenotyping platform that exists

Learn More About Dr. Christopher Mason Onegevity Health

Dr. Chris on LinkedIn

Resources Dr. Joel Dudley

Thorne Supplements

Oura Ring

Fitbit

Kirin

Onegevity + Kirin Press Release

Dr. Theresa Hardy

Onegevity on the App Store

Onegevity on Google Play

‘Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy’ in The New England Journal of Medicine

‘The Rise of Food Allergy: Environmental Factors and Emerging Treatments’ in EBioMedicine

EverlyWell

Lab100

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“Get comfortable with being uncomfortable.”

Joseph De Sena truly lives by this unique philosophy, having moved his family from Japan to New York because things were getting too easy. His belief that life is more fruitful when you’ve struggled extends to his work as well.

Joe is the CEO and co-founder of Spartan Race, Inc, the world’s largest obstacle race and endurance brand. The Spartan lifestyle spans 35 countries and encompasses a global championship series as well as training and nutrition programs.

Joe had a lucrative career on Wall Street, but he wasn’t inspired by the work. In 2000, he got the idea to change people’s lives through endurance racing, but the events were too difficult for most and Peak was losing money. In 2010, he changed the race format and Spartan was born. Today Joe addresses the difference between Spartan and other obstacle races, how to train for a TRIFECTA, and the healthy addiction associated with Spartan racing. Learn more about Joe’s hope for the future of Spartan racing and how he seeks to help people push themselves in order to grow.

Topics Covered

[1:01] How Joe came to start Spartan racing

• Grew up in Queens
• Mom became interested in yoga, meditation
• Introduced to 3100-mile race (mind stronger than body)
• Initially did other jobs to chase money
• In 2000, decided to start race business to change lives
• com lost money for ten years (300-plus mile races too difficult for most)
• Changed format, name in 2010
• Now 1M participants in 35 countries

[4:55] The difference between Spartan race and other obstacle races

• Authentic, athletic (nothing silly)
• Spartan seeks to be Olympic sport
• Consistency, competition

[6:34] The growing interest in Spartan racing

• Feels good to be healthy, push yourself
• Human brain changes in positive way
• Reconnect with friends, the earth
• Chance to feel alive
• Triathlon is linear, ‘boring’
• Spartan has lower bar to enter

[8:30] How to train for a TRIFECTA

• One hour per day (for respectable time)
• Do yoga to help prevent injury
• Burpees, pull-ups and running

[10:17] The ideal facilities to train for Spartan

• Any gym
• Coach or trainer can help with motivation
• 1,000 certified SGX coaches around the world

[12:24] The risk of injury in Spartan racing

• Injury rates lowest in industry
• Imagery and narrative is intimidating, so people train
• Dangerous to go cold

[13:56] Who participates in Spartan racing

• 71-year-old mother-in-law did Tokyo race
• 11-year-old son did Fort Knox, 8-year-old daughter did Beast
• All sizes and shapes of people
• Go at own pace, do what you can
• Can’t get through obstacle, do burpees as punishment

[14:43] How long you should train for your first Spartan race

• At least 60 days
• Include yoga to prevent injury
• Run five days a week
• Give Ali Fitness podcast a 5-star review on iTunes then email ali@ali.fitness for a free copy of Spartan Fit!

[15:45] The prize money associated with Spartan racing

• $100,000 total
• Substantial if good, follow circuit

[16:04] The addictive nature of Spartan racing

• Very unlikely to stop after one race
• Average is just shy of three events
• Most want to earn TRIFECTA
• Healthy addiction

[16:36] Joe’s hope for the future of Spartan racing

• Change 100M lives
• Olympic sport

[16:58] The upcoming Spartan event in Iceland

• Epic, 24-hour race
• 1,000 entries (short 350 participants)
• Email joe@spartan.com for chance at free entry
• Will be one of hardest races (relay division alternative)
• Most laps on five-mile course will win

[18:37] Joe’s ‘comfortable being uncomfortable’ philosophy

• Don’t want life to be too easy
• Moved family from Japan to New York
• Life too easy, nothing to strive for
• No ability to deal with adversity
• Life more fruitful when you’ve struggled

[20:07] Joe’s unique parenting style

• Lived on farm in Vermont
• Hired Kung Fu master for kids who only spoke Mandarin
• Only allowed kids to watch Mandarin-language TV
• Moved to Singapore, enrolled in Mandarin-English school

[22:37] Joe’s tattoos

• Mother’s name (Chinese characters) on arm
• ‘Love’ on hip (after second date with wife)
• About to get third, Oscar Mike Foundation

[25:20] Joe’s advice around teamwork

• If new person doesn’t click, leader must resolve
• Navigator is key team member

Learn More About Joseph De Sena

Spartan Website

Email joe@spartan.com

Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit. by Joe De Sena and John Durant

Resources Mentioned

SGX Certified Coaching

Rise of the Sufferfests Documentary

Oscar Mike Foundation

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When you feel pain, your brain is trying to tell you something. And a good physiotherapist can help you interpret that message. But pain doesn’t always mean tissue damage, and an elite physio will look at biomechanics as well as any external factors that might impact your pain experience or the recovery process.

Erwin Seguia serves as the Cofounder and CEO of Match Fit Performance, a sports performance, rehabilitation and physical therapy practice based in New York City. He is a Board-Certified Physical Therapist, the Sports Director for the New York Empire, and the Secondary Physiotherapist for Gotham Knights Rugby. Erwin is passionate about soccer and enjoys CrossFit and Olympic weightlifting, and as a physio, he has experience with rugby, endurance sports, Ultimate Frisbee, soccer, golf, CrossFit, powerlifting and dance.

On this episode of Ali Fitness, Erwin joins us to discuss how Match Fit differs from traditional physical therapy, explaining why the team only uses manual therapy when absolutely necessary. He walks us through the concept of progressive load and describes the way physiotherapy should help athletes move MORE—without aggravating an injury. Listen in as Erwin busts common myths around muscle tightness, manual therapy, and glute activation—and learn about the major role our brain plays in the pain experience!

Topics Covered [1:10] How Match Fit differs from traditional physical therapy

• Goes beyond biomechanical cause for complete picture
• Explore external factors that contribute to experience (i.e.: sleep, nutrition, stress)

[4:26] Why Erwin recommends seeing a physiotherapist first

• Capable of diagnosing musculoskeletal injuries
• Refer to MD, cardiologist, etc. when necessary
• Easily accessible through direct access in US

[7:29] Why match fit only uses manual therapy when absolutely necessary

• Damages client’s self-efficacy to depend on touch
• Use only to change pain experience, follow up with movement
• Literature suggests MUCH force necessary to deform tissue

[16:54] Erwin’s insight around the pain experience

• Pain = brain’s way of communicating with us
• Interpret message with specificity (e.g.: sharp, stabbing, burning, etc.)

[23:40] Erwin’s approach to reducing the threat in our brain

• Leverage manual therapy as intervention
• Similar movement in position feel less threatened
• Take through questioning process to determine external factors

[27:09] How Match Fit uses the concept of progressive load

• Bodies resilient, get stronger with gradual exposure to increased load
• Tissue adapts without being at risk or setting off pain alarm

[29:40] Erwin’s thoughts around athletes who push too hard too fast

• Ask body to push redline consistently (e.g.: CrossFit)
• Injury part of learning experience to understand limits

[31:24] Why a PT should partner with a physiotherapist

• Powerful duo when focus on mutual client
• Operate from abundance mindset

[35:13] Resisting physiotherapy because you don’t want to stop working out

• Goal to help client move more without aggravating injury
• Maintain conditioning, stay involved in sport-specific activities

[40:38] The myth around learning to ‘turn on your glutes’

• Term gluteal amnesia coined by Stuart McGill (linked to lower back pain)
• Use different semantics, e.g.: input in spine + hips vs. activate

[45:51] Erwin’s take on cyclists who drive force with glutes to avoid hip flexor pain

• Discuss volume of cycling and how often
• Address load management or hip flexor strength issue

[48:35] The myth around muscle tightness

• Input in closest joint usually alleviates tightness
• Usually indicates core stability or strength issue

[52:32] The myth around kinesiology tape and wrapping

• Ultimately won’t prevent tissue damage
• Placebo effect changes what brain feels

[55:02] Erwin’s top tip for Ali Fitness listeners

• Good training program worthless without adequate recovery

Learn More About Erwin Seguia Match Fit Performance

MFPX on Instagram

MFPX on Twitter

MFPX on Facebook

MFPX on YouTube

Resources Jill Cook’s Study on Tendinopathy + the Brain

Dr. Stuart McGill

RockTape Class Action Lawsuit

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“[People] are empowered, and that’s exactly why I love doing what I do is because you have everything you need to get yourself to feel better... Breathing is something that’s yours, and we’ve forgotten that. We’ve forgotten how powerful it can be. We’ve forgotten how to do it right.”

Dr. Belisa Vranich is the Director of Breathing Science at the Ash Center for Comprehensive Medicine in New York City. Dr. Belisa began her career as a clinical psychologist with the intention of having a long-standing therapy practice. As she explored different methods of reducing stress, Dr. Belisa developed an interest in yoga breathing and martial arts-based breathing techniques. The result of her study is The Breathing Class, a practical, science-based method that addresses the physical and psychological problems related to ‘bad breath.’

Dr. Belisa is also a sought-after public speaker and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. A regular guest on platforms like CNN, the Today Show and Good Morning America, Dr. Belisa joins us today to share the right way to breathe, explaining how we start out breathing correctly and later adopt the stress breath that works against our body design. She discusses her science-based approach to improved breathing, the classic studies around breathing muscle strength, and the different breathing strategies she recommends for precision versus power sports. Listen in for Dr. Belisa’s insight on the benefits of horizontal breath for athletes in terms of endurance and recovery!

Topics Covered [1:01] How Dr. Belisa’s background in clinical psychology led to the study of breathing

• Studied psychology to have therapy practice
• Breathing affects us physically and mentally
• Looking for ways to reduce stress
• Breathing practices in yoga, martial arts
• Developed science-based, practical method
• Use right muscles to breathe efficiently

[4:06] How breathing impacts performance and long-term health

• Achieve elusive parasympathetic state
• Move faster/longer, lift more and recover better

[4:56] How most people breathe incorrectly

• Stress breath, contrary to body design
• Utilize shoulders for deep breath
• Uses auxiliary muscles, underutilizes diaphragm

[6:52] How toddlers breathe correctly

• Unabashedly let belly grow (expand, narrow in middle)
• No posturing, stiffness in torso

[7:59] The percentage of the population with breathing problems

• Belisa estimates 95%
• Measured with Breathing IQ (BIQ)
• Evaluates location, range of motion
• Bigger inhale, smaller exhale = better breath

[9:28] The first steps to better breath

• Can be done in 14 days
• Lie on back with something on belly (e.g.: book)
• Push object away on inhale to engage diaphragm
• Apply expansion, narrowing when sitting/standing
• Tempo will naturally slow down
• Five count in and out resonates with heartrate variability

[14:55] Dr. Belisa’s take on why we breathe the way we do

• Bracing in middle prevalent, hurting our health
• Society of sitting, stress and technology

[17:52] How a breathing practice can benefit endurance athletes

• Improves endurance (lower body breath takes less energy)
• Aids recovery (oxygenates, heals muscles)

[20:30] What a breathing practice looks like

• Exercises, stretches using horizontal breath
• Train breathing muscles (nothing else)

[21:38] The research around athletic performance and breathing

• Classic studies on breathing muscle strength by Alison McConnell
• Work around endurance in cycling, swimming

[23:44] The differences in breathing technique by sport

• Power lifter needs big, deep breath for explosiveness, to protect spine
• Extend ‘sweet spot’ in exhale when heartrate low in precision sports like golf

[25:12] The Breathing IQ measurement

• Aim for breath as expansive, narrow as possible
• As grade improves, so does health
• Impacts stress, digestion, back pain, sleep, anxiety

[28:31] How proper breathing can extend an athlete’s career

• Keeps muscles strong, improves recovery

[30:22] How proper breathing influences endurance

• Better results in performance almost immediately
• Endurance skyrockets with continued practice
• Untapped potential in breathing muscles

[32:00] Dr. Belisa’s insight on the Wim Hoff Method

• Teaches trance breathing, ice baths
• Safe practice in extreme temperatures for resilience

[34:44] The individual nature of a breathing practice

• Every experience very personal, positive
• Known to resolve issues like brain fog, asthma

[38:58] How to help your child maintain proper breathing

• Model appropriate breath behavior

Learn More About Dr. Belisa The Breathing Class

Warrior Workshop

Teacher Training

Breathe Master Class

Dr. Belisa on Instagram

Dr. Belisa on Twitter

Dr. Belisa on Facebook

Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health by Dr. Belisa Vranich

Resources Alison McConnell’s Website

Research by Alison McConnell

Wim Hoff Breathing Method

Holotropic Breathwork by Stanislav and Christina Grof

Jeremy Youst

Jim Morningstar

David Elliott

Dan Brulé

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Over time, we have lost contact with the Earth—literally. We wear shoes with rubber soles that prevent us from connecting with the ground, and that disconnection may be the cause of many of our modern health issues. So, how does grounding work to make our bodies’ surface charge align with that of the Earth? How does that realignment mitigate health problems like inflammation and chronic pain? And what can we do to get grounded today?

Clint Ober is the CEO of Earth FX, Inc., a research and development company that investigates the health benefits of grounding and develops innovative indoor grounding products. More importantly, he is the initiator of the Grounding Movement, an international crusade to shed our shoes and reconnect electrically to the surface of the Earth. In the last two decades, Clint has supported 20-plus research studies that collectively demonstrate how grounding reduces inflammation and promotes the normal functioning of our body systems.

On this episode, Clint joins us to explain how he discovered the health benefits of grounding and discuss the study that demonstrated why contact with the Earth is more critical than reducing EMFs. He describes how grounding improved his own sleep and eliminated his chronic pain, offering insight around why you can’t have inflammation if you’re grounded. Listen in to find out what you can do to get grounded and learn how the practice benefits us as athletes!

Topics Covered [1:52] How Clint discovered grounding

• 30 years in communications, building out cable systems
• Look at life differently after major health issue in 1994
• Sense that loss of contact with earth impacts health

[8:42] Grounding vs. EMFs and magnetic fields

• First study measured electric fields in homes
• 30 received grounding mat and 30 did not
• Grounding = key to reducing inflammation
• EMFs < important than contact with Earth

[18:38] How grounding improved Clint’s personal health

• Able to sleep as long as grounded
• Significant reduction in chronic pain
• Grounding prevents inflammation

[29:05] Why you can’t have inflammation if you’re grounded

• Animals in wild don’t suffer from health disorders
• Excess radicals absorbed instantly by Earth’s electrons

[34:41] What you can do to get grounded

• Sit or stand barefoot on grass for 30 minutes
• Use Ultimate Longevity patches or mats (in grounded building)

[41:44] Where to get grounded outside

• Bare Earth, grass or concrete
• Sand and saltwater

[44:12] How to find grounding shoes

• Google ESD, anti-static or grounding shoes
• Reebok makes good static dissipative footwear

[48:57] The benefits of grounding for athletes

• 30 minutes after exercise dissipates red blood cells
• Develop little/no inflammation + prevent muscle soreness

Learn More About Clint Ober Ultimate Longevity

The Earthing Movie

Resources The Earthing Institute

Earthing Research Studies

Dr. Stephen Sinatra

David Wolfe’s Longevity Now Conference

Earth Runners

Pluggz

Reebok ESD Shoes

Dr. Gaetan Chevalier

Dick Brown’s Grounding Research

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“[Wearables] are only successful when you use them to learn more about your own body. That’s the missing link … They cannot be used as the actual answer themselves. If you outsource your own intelligence, if you outsource your thinking, your own physiology to these devices, you are going to lose.”

Dr. Andy Galpin is a tenured professor at the Center for Sport Performance at CSU Fullerton and the author of Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. Dr. Galpin spent four years studying the structure and function of human skeletal muscle to earn a PhD in Human Bioenergetics from Ball State University. At the CSU Fullerton Biochemistry and Molecular Exercise Physiology Lab, Dr. Galpin and his team study the acute responses and chronic adaptations of human skeletal muscle in response to high velocity and fatiguing exercise.

Dr. Galpin also serves as a performance coach for high-profile professional athletes, helping elite competitors achieve their performance potential. Today he explains the full spectrum of muscle fibers and types as well as the effect of strength training on endurance athletes’ muscle quality. He shares his ‘baker versus cook’ approach to instructing athletes about nutrition and advice around achieving long-term health and fitness. Listen to understand Dr. Galpin’s teamwork approach to healthcare, his take on where sports technology is headed, and the pros and cons of wearables.

Topics Covered [1:15] Why Dr. Galpin chooses to share his knowledge in the ‘real world’

• Considers himself below average in academic intelligence
• Strengths in work ethic, communication and storytelling
• Seeks to inspire and educate, improving quality of life

[4:00] The muscle fibers/types

• Fast twitch—explosive
• Slow twitch—endurance
• Hybrid fibers indicative of disease, physical health
• Fiber types can, do change with age, activity

[8:20] Dr. Galpin’s twin study

• One discontinued physical activity after high school
• Second twin continued endurance athletics
• Athlete superior in traditional health measures
• Inactive twin had better muscle quality, strength
• Trained twin had lower level of muscular inflammation

[11:57] How strength training might have changed the results for the athletic twin

• One session per week would make muscles healthier, stronger
• No negative influence on cardiovascular markers

[13:14] Dr. Galpin’s baker vs. cook analogy

• Bakers follow specific steps, order matters
• Cooks use general concepts
• Use personality type to instruct athletes around nutrition

[19:07] An example of how Dr. Galpin helps athletes achieve full performance

• UFC Fighter Scott Holtzman (baker personality)
• Specific, detailed plan
• Adjust for each fight with tremendous success

[20:40] The intersection of sports and psychology

• Athletes are people too
• Physical responses to negative experiences
• Hormones altered throughout day

[25:03] How wearables impact health and fitness

• 67% growth of wearables (2015 to 2016)
• $30B in sales by 2020
• Comorbidity patients least likely to use
• Patients without tracker twice as likely to lose weight
• Can be demotivating
• Only successful when used to learn more about body
• Not answers themselves

[31:24] Dr. Galpin’s advice around long-term health and fitness

• ‘The more variation, the better’
• Challenge body, but change mode
• Invest in coach/trainer for detailed plan
• ‘Variation is not randomization’
• Plot by outcome goals

[41:16] Where technology is headed

• Galpin works with special forces, NASA
• Already have AI suits (measure sweat rate, anxiety)
• Exoskeletons that physically move you
• Make decisions now around ground rules
• Understand benefits, consequences
• Live in age of abundance
• Little physical stress, yet sickest we’ve ever been
• Must ‘engineer suffering’

[48:13] Dr. Galpin’s teamwork approach to healthcare

• 97% of healthcare is about treatment
• Only 3% addresses prevention
• Asking too much of MDs to do both
• Insurance companies covering prevention
• Legislation around exercise plans in conjunction with prescription meds
• App puts healthcare team on single platform (97% adherence)

Learn More About Andy Galpin andygalpin.com

The Body of Knowledge Podcast

Resources Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness by Dr. Andy Galpin

Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked by Adam Alter

The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly

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So, you want to make a commitment to your long-term health, but your time to work out is limited. What if you could spend just 20 minutes at the gym three times a week—and be in the best shape of your life? According to Pamela Gold (and many other HIIT advocates), results like that ARE possible with the right combination of high-intensity interval training, or HIIT, and recovery.

Pamela Gold is the Founder of HACKD Fitness, a Manhattan studio dedicated to helping people be the strongest, most powerful version of themselves—in the most efficient way possible. After graduating from Yale University, Pamela was assistant to the CEO of Cosi and served as point person on the IPO in 2002. She left the workforce to become a mom in 2006 and developed a passion for physical fitness and wellness. But when Pamela returned to the corporate world, she had limited time to work out and turned to HIIT. Today, she works out less than 40 minutes a week and is in the best shape of life. Pamela relies on data to confirm what is working and what isn’t, and she shares the latest research, training protocols and technology through HACKD.

On this episode, Pamela joins us to explain how fitness became a point of focus in her life after having kids and share the steps she took to get healthy. She walks us through her shift from 4-hour to 20-minute workouts after returning to work, clearing up the misconceptions around HIIT. Pamela also weighs in on the equipment available at HACKD, from the CAR.O.L Bike to the ARX to recovery tools like the Joovv and NanoVi. Listen in for Pamela’s insight around the transformative power of breathwork and meditation—and learn her five pillars for unlocking your own unlimited inner strength!

Topics Covered [1:57] How Pamela got into health and fitness

• Active growing up on farm
• Point of focus after having kids

[4:40] The steps Pamela took to get healthy

• Started working with personal trainer
• Began eating for nutrition density

[8:35] Pamela’s shift from 4-hour to 20-minute workouts

• Less time once back to work running company
• Learned about 10X Fitness on podcast
• Pursued high-intensity interval training

[12:25] Pamela’s take on high-intensity interval training

• Bursts of maximal exertion followed by rest
• Wingate Protocol: 2 20-second sprints in 9-minute ride
• Focus on cardiovascular fitness

[19:00] The CAR.O.L Bike protocol Pamela recommends

• Wingate Protocol 3 times/week for long-term health and fitness
• Fat burn setting for weight loss (8-second sprint, 12-second rest)
• Assess recovery to avoid overstress of system

[23:54] The modes of recovery offered at HACKD

• NormaTec air compression boots
• Infrared sauna, Joovv, NanoVi and sound therapy

[28:37] How Pamela uses the ARX

• Big 5: 10 seconds eccentric, 10 seconds concentric
• Maximum effort for full 1:45 (5.5 reps) once/week

[34:43] Pamela’s approach to recovery from the ARX

• Empower clients to trust themselves
• Track HRV as marker with Oura Ring
• Average person takes 4 to 8 days

[39:29] Case studies of client body composition changes

• One client down 60 pounds with lifestyle alone
• Another needed support from endocrinologist
• Explore physical, mental and spiritual health

[42:36] Pamela’s 5 pillars of inner strength

1. Gratitude
2. Courage
3. Compassion
4. Surrender
5. Curiosity/openness

[46:16] Pamela’s insight on breathwork + meditation

• Source of personal transformation
• Connection to higher consciousness

[50:59] What’s next for HACKD

• Open new location, add breathwork as core offering
• Spread empowerment + wisdom

Learn More About Pamela Gold Gold Evolution

HACKD Fitness

Resources Find More Strength: 5 Pillars to Unlock Unlimited Power and Happiness by Pamela Palladino Gold

Tone House

Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John R. Little and Doug McGuff

Lorenzo Delano

Mindvalley

10X Fitness

Tabata Training

Equinox

CAR.O.L Bike

CAR.O.L Bike Research

NormaTec

Joovv

NanoVi

ARX Fit

Mike Pullano of ARX on Ali Fitness EP075

Oura Ring

ISHTA Yoga

Alan Finger on Spotify

Sage Rader

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Technology has the capacity to make our lives better, making us fitter and more efficient. It also creates a whole new set of problems, impacting our mental health and creating a sense of isolation and disconnection. So, how do we make thoughtful choices to incorporate technology without losing what’s valuable about being human? And how is tech likely to impact the health and fitness industry moving forward?

Bryan O’Rourke is an accomplished CEO, strategic advisor, entrepreneur, investor, author and professional speaker. As the Principal and Chief Executive with Vedere Ventures, he has developed a portfolio in fitness and healthcare, food and beverage, international trade, technology and franchising. Bryan also serves as president of the Fitness Industry Technology Council and host of the Fitness + Technology Podcast, and he has been a featured presenter at international industry conferences in the health club, fitness, business and technology space.

Today, Bryan joins us to explain how traditional training is likely to evolve as technology develops and to share his take on the relationships among technology, health and the human connection. He discusses the explosion of consumer choice when it comes to health and fitness, offering insight into what the best fitness tech of the future might look like. Bryan also weighs in on the companies that are integrating tech well right now and the thought process behind his firm’s investment decisions. Listen in to find out what wearables and fitness tech Bryan uses himself and learn why he advocates open-mindedness AND caution when it comes to technological advancement and our health.

Topics Covered [1:20] Bryan’s background in fitness and technology

• Early adopter of technical applications
• Entered fitness space in 1990’s

[3:43] Bryan’s take on the tech with the greatest impact

• ‘Cool’ tech may have negative consequences
• Birth control pill most profound implications

[5:29] Why now is the best time to be in the fitness industry

• Many ways to create specialized products/solutions
• Megatrends point to explosion in demand

[7:09] How traditional training is likely to change

• Personal training will never go away, but will be smaller part
• Digital delivery + hybrid models (i.e.: Restoration Hardware)

[11:02] The fitness companies that are integrating tech well now

• McFIT, Equinox and SoulCycle
• Hybrid combos like Lululemon Athletica, Gymshark

[13:40] Bryan’s insight on the explosion of consumer choice

• Business models must meet needs in unique way
• Pure brand vs. platform plays (e.g.: ClassPass)

[15:44] Bryan’s take on the best fitness tech of the future

• Haven’t even been conceptualized yet
• Combine mindfulness, exercise, nutrition, fashion + medical

[17:46] Kevin Kelly’s view of technology

• Continuation of human evolution (tech = biology)
• Responsibility around unintended consequences

[21:07] Why technology doesn’t always help us get fitter

• Makes some things better but creates new set of problems
• Mental health impacts, lack of activity and sense of isolation

[24:07] How Bryan thinks about privacy in fitness tech

• Can enable great experience OR serve as threat
• Current government systems behind times

[26:15] Bryan’s insight around the rise of wearables

• Defines as data collection from sensors to create value
• Personalized coaching based on psychological profile

[31:33] How Bryan makes fitness tech investment decisions

• Platforms that integrate data to create experience
• Continued development around IoT and true AI

[35:54] Bryan’s thoughts on tech and the human connection

• Tech facilitates new experiences (i.e.: music)
• Digital gateway to in-person fitness practice

[40:00] Bryan’s favorite health and fitness tech

• Voice interface (e.g.: Alexa daily schedule)
• Apple Watch, Myzone (share with friends around world)

[42:33] Bryan’s top tips for Ali Fitness listeners

• Be open-minded AND on your guard
• Be mindful of legislation, exercise right to vote

Learn More About Bryan O’Rourke Bryan’s Website

Bryan on LinkedIn

Fitness + Technology Podcast

Vedere Ventures

Resources McFIT

Equinox

SoulCycle

Lululemon Lincoln Park

Gymshark

Gympass

ClassPass

Kevin Kelly

Kevin Kelly’s TED Talks

The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly

Recommendo Newsletter

‘The Death of Google and Facebook: Why It Matters and What It Means’ by Bryan O’Rourke

Oura Ring

Strava

Apple Watch

Myzone

Garmin

Dave Wright of Myzone on Ali Fitness EP117

DuckDuckGo

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Life is a series of inhales and exhales. So, what happens if we press pause? SOMA breathwork uses short periods of breath retention to create the right balance of oxygen in the body and produce a variety of health benefits. How can we benefit from this kind of practice as endurance athletes? And how does hypoxic training work to improve our performance?

Niraj Naik is the creator of SOMA Breath, a global breathwork movement based on the traditional yogic practices of pranayama. A certified pharmacist turned holistic health expert and entrepreneur, Niraj used breathing techniques to restore his own health, and now he is dedicated to helping others recover from diseases in which stress and gut issues are a contributing factor. Niraj is also a professional musician and one of the world’s most sought-after spiritual ceremony facilitators.

Today, Niraj joins us to explain how his own struggle with Ulcerative Colitis led to his discovery of the healing power of breath. He discusses other types of breathwork and describes what differentiates SOMA in terms of its gentleness, accessibility and physical health benefits. Niraj also discusses the fundamentals of pranayama in general and kumbhaka specifically, sharing the science behind how intermittent hypoxia positively impacts the body. Listen in for Niraj’s insight around how CO2 tolerance benefits endurance athletes and learn to leverage SOMA as a powerful mindfulness meditation.

Topics Covered [1:08] How Niraj got into breathwork

• Housebound for year with Ulcerative Colitis
• Disillusioned with healthcare system in UK
• Transformed health with kumbhaka (breath retention)

[7:57] How being a pharmacist influenced Niraj

• Insight on shortcomings of healthcare system
• Education in area does not mean advocate

[9:34] The two schools of hyperventilation breathwork

• Holotropic = invoke near-death experience
• Rebirthing = blissed-out, meditative state

[20:17] The fundamentals of pranayama

• Techniques for controlling energy in body
• Create O2 when needed, preserve when don’t
• Health benefits from intermittent hypoxia

[27:01] The benefit to living in high altitudes

• Survive with < oxygen, resilient to stress
• Examples include Nepalese Sherpas + yogis

[29:28] SOMA’s roots in kumbhaka

• Hold breath for period to decrease oxygen
• Optimize blood flow from heart to brain
• Stem cells activated by intermittent hypoxia

[36:43] How long it takes to change the pH in blood

• Goes up with 20—30 repetitions of breathing
• Intermittent hypoxia more important than pH

[37:48] How SOMA doubles as a meditation technique

• Holding breath puts into no-mind state
• Guided through music on hypnotic journey

[43:13] How SOMA differs from Wim Hof

• Wim Hof good for low energy, men seeking fire
• SOMA more gentle + accessible to wider group

[44:57] How CO2 tolerance helps athletes

• Records broken at Olympics in Mexico
• Sparked high-altitude training movement

[46:54] Niraj’s take on measuring your BOLT score

• Based on how long hold breath without stress
• Longer hold = more efficient use of oxygen

[48:34] Breathing through the nose vs. mouth

• Mouth for talking, singing + extreme exercise
• Nose filters to warm, clean air (prep for absorption)
• Calm and relaxed vs. adrenaline producing

[50:14] Niraj’s top tips for Ali Fitness listeners

• Use breathwork in conjunction with diet, exercise
• Pay attention to emotions + bodily symptoms

Learn More About Niraj Naik SOMA Breath

SOMA 21 Day Awakening Breath Retreat

Resources Swami Ambikananda

Stanislav Grof

Holotropic Breathwork

Rebirthing Breathwork International

Leonard Orr

Autobiography of a Yogi by Paramhansa Yogananda

Kumbh Mela

HearthMath

Wim Hof

Ben Greenfield Fitness

The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown

Buteyko Institute of Breathing & Health

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As endurance athletes, we have ambitious fitness goals. But few of us stop to consider what’s driving us or exactly WHY we chose a particular target. Fewer still understand how our current habits fit into the bigger picture around long-term health and wellbeing. What if we quit using the sweaty and sore scale—and started measuring our success in terms of overall health and happiness?

Joe DiStefano is a global authority in the realm of optimizing wellness and longevity while improving fitness and sports performance. After a traumatic brain injury, Joe dedicated his life to finding health again, and the experience informs his holistic approach to training and coaching some of the world’s top athletes. He spent eight years as Head of Sport and Training with Spartan Race before founding RUNGA, an experiential lifestyle brand that empowers people through sustainable practices that fuel health, wellness and performance.

Today, Joe joins us to explain why he sees his traumatic brain injury as a gift, describing how it led to his understanding of ‘cumulative stress load.’ He shares how he got involved with Spartan Race and discusses his difficult decision to leave the team to serve people in a different way. Joe also shares what a RUNGA experience looks like, explaining how attendees are empowered to take care of themselves and why his retreats don’t involve drugs of any kind. Listen in for Joe’s insight on measuring health and happiness and get his advice for starting your day by working IN.

Topics Covered [1:29] Why Joe sees his traumatic brain injury as a gift

• Made hypersensitive to things that undermine health
• Led to understanding of cumulative stress load

[11:21] What made Joe realize he was doing too much

• Saw cumulative load in face + posture
• Issues in neck, jaw, vision and walking

[14:04] How Joe got involved with the Spartan team

• Took undergrad classes with Dr. Jeff Godin
• Invited to Spartan race after recovery

[17:47] Joe’s difficult decision to leave Spartan

• ‘Given all I had to give’
• Want to help people on different level

[22:39] How Joe knew RUNGA could be a business

• Started as off-the-grid experience for friends
• Sold out even in 3 hours

[25:15] Joe’s insight around the RUNGA experience

• Wellness event to get in touch with what’s driving you
• Know exactly how to take care of self (tools born with)

[30:49] Why RUNGA doesn’t employ drugs of any kind

• No spiritual bypassing
• Leverage energy work instead (mobility, breathwork)

[34:42] The healthy, high-quality food at RUNGA events

• Rent private estates, hire own chef + bring own food
• Meticulous planning to serve what hosts eat at home

[38:47] Why RUNGA only hosts one or two public events per year

• Attention to detail makes business challenging
• Grow carefully to maintain purity and authenticity

[46:02] Joe’s health and happiness scale

• Measure wellness based on impact on others
• Happiness = attitude toward life, default

[49:57] Joe’s top tip for Ali Fitness listeners

• Start day working IN (don’t touch phone first hour)
• Take control vs. shift into reactive state

Learn More About Joe DiStefano RUNGA

Joe’s Website

Joe on YouTube

Joe on Facebook

Joe on Instagram

Resources Spartan Race

Paul Chek

JP Sears

Dr. Jeff Godin

Joe De Sena

Joe De Sena on Ali Fitness EP025

Joovv

Ben Greenfield

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A lot of women struggle with guilt when it comes to self-care, feeling badly for prioritizing their own health and fitness. And yet, if we’re not square with ourselves, loving and being loved by the people we’re closest to becomes very difficult. It’s also that much harder to be productive and achieve clarity and confidence in our work. So, what can we do to show up as the best version of ourselves for the people we love—and in the world at large?

Gabby Reece is a world-renowned athlete, New York Times bestselling author, keynote speaker, wife and mother. As a former professional beach volleyball player, Gabby competed at the highest levels throughout her career, earning WBVL Offensive Player of the Year honors and leading the league in kills four years in a row. Now, Gabby partners with her husband, surfing legend Laird Hamilton, to empower people to take responsibility for their health through XPT, a performance lifestyle designed to help people achieve peak fitness. Gabby’s presence and passion for healthy living make her a popular leader in the health and wellness space.

Today, Gabby joins us to offer insight around being comfortable with yourself and developing an identity beyond the things you do. She shares her goals as a leader in the world of wellness and explains how her view of health and fitness has changed over time. Gabby also weighs in on prioritizing your time, choosing people to work with, and being the best version of yourself as a mom. Listen in for Gabby’s advice on reaching out to the right people for support and learn why taking care of yourself is the first step in being a good partner, parent and professional.

Topics Covered [1:36] Gabby’s insight around identity

• Volleyball is thing she did, not who she is
• Learn from people comfortable with selves

[7:32] Gabby’s goals as a leader in health + fitness

• Serve as example, let others learn from actions
• Share info from access to incredible people

[11:12] How Gabby’s view of health + fitness has changed

• Focus on performance, outcomes when playing
• Shift to self-care (optimize mind, spirit and emotions)

[15:49] Gabby’s self-care schedule

• Train in mornings MWF, train with others 3X/week
• Create environment, systems to be successful

[20:38] How Gabby prioritizes her time

• Check in with WHY (how fits into big picture)
• Don’t try to do everything at once

[25:05] Gabby’s insight on choosing who to work with

• Surround self with people who reflect values
• Business must function without you

[26:49] The fundamentals of XPT

• Mantra of breathe, move and recover
• Willing to try something new, keep improving

[31:53] Gabby’s thoughts on being a mother

• Feels natural but not easy
• Strive to be good example

[35:00] Who Gabby goes to for advice on parenting

• Trusted friends with older children
• Byron Katie taught to really listen

[39:52] Gabby’s advice on reaching out to the right people

• Choose friends who root for you (and vice versa)
• Actively pursue community

[46:25] Gabby’s top tips for Ali Fitness listeners

• Start with self, then relationship, family and work
• ‘Life is short, what do you want to contribute?’

Learn More About Gabby Reece Gabby’s Website

XPT

Resources Kelly Starrett

Jenn Meredith Castillo

The Work of Byron Katie

Gabby on Joe Rogan EP1277

The Truth Barrel with Gabrielle Reece and Neil Strauss

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Do you struggle to sleep through the night? How does that impact your health? Nighttime is when our bodies heal and recover. It’s when we flush out the stressors of the day. So, what can we do to enhance our natural sleep cycles and get the full benefit of a good night’s sleep?

Tara Youngblood is the Cofounder and Chief Scientist at Chili Technology, a company dedicated to the development of temperature-controlled sleep products. Since launching the ChiliPad in 2007, Tara has spent more than 10,000 hours studying the science of sleep. She authored the leading white paper exploring the benefits of cold therapy during sleep and is a highly-regarded international speaker on the topic. Tara leverages her background in physics and engineering to help shape the future of sleep-driven health, working to make sleep both easy and drug-free.

Today, Tara joins us to share the Chili Technology origin story and explain how the ChiliPad and OOLER products work. She explains the science behind core body temperature and quality sleep, citing Jerome Siegel’s research on hunter-gatherers, and walks us through the health benefits of using cold therapy while we sleep. Tara also discusses why the Chili team has elected not to make mattresses, pillows or cooling clothing, and she offers insight into the sleep cocoon she’s working on now. Listen in for Tara’s tips for getting optimal rest and learn why the future of health is in sleep!

Topics Covered [2:00] How well Tara sleeps

• Challenge with four boys, travel
• Track sleep to make best of situation

[3:22] The Chili Technology origin story

• Desire to be comfortable during sleep
• Different temperature than husband

[5:03] How the ChiliPad works

• Use water to cool or heat
• Adjust temperature between 55° and 110°F

[5:54] How the OOLER differs from the ChiliPad

• ChiliPad functions as thermostat for bed
• Program OOLER to change temperature through night

[7:11] The patents Tara holds through Chili Technology

• Many for structure of pad itself, how it functions
• Two for using temperature to enhance sleep cycles

[9:29] Jerome Siegel’s work on hunter-gatherer sleep

• Light AND temperature have impact on sleep
• Circadian rhythms follow temperature profile

[10:57] Why Chili Technology doesn’t make mattresses

• Lifespan doesn’t match technology
• Pad allows for flexibility, individual preference

[13:11] Why you wake up less during the night with ChiliPad

• Core body temp wants to drop 2° in middle of night
• Body gets hot, wake up (sign that something wrong)

[15:56] The health benefits of using the ChiliPad

• Overall healing effects
• Manage stress, oxygenate blood
• Improve metabolism + circulation

[18:44] Why the future of health is in sleep

• Stress flushed out by sleep
• Autoimmune, chronic pain treatments at night

[21:07] What Tara is working on now

• Reducing EMFs in bed while sleep
• Protective cocoon as ideal space

[23:17] Chili Technology’s expansion

• Europe and Australian markets
• Subtle bed size differences, cords

[24:29] Why it’s difficult to create cooling clothing

• Electronics tethered to body create EMF field
• Need power to cool core (portability challenge)

[27:06] Why Chili Technology doesn’t make pillows

• Core body temperature controls sleep switch
• Want to push circulation back toward core

[29:29] Tara’s tips for getting optimal sleep

• Outside before 9am to trigger circadian rhythm
• Meditate + journal to manage stress
• Exercise and drink lots of water
• Eat two hours before bed
• Shut down electronics 30 minutes before bed

[33:01] Tara’s top tip for Ali Fitness listeners

• Journey to better health starts with tiny habits

Learn More About Tara Youngblood Chili Technology

Chili on Facebook

Discount Code ALIFITNESS25

Resources Tara’s White Paper on Cold Therapy & Sleep

Clifford Saper’s Research on the Sleep Switch

Jerome Siegel’s Research on Hunter-Gatherer Sleep

Oura Ring

Tiny Habits with BJ Fogg

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

James Clear on Ali Fitness EP097

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“The skin is a mirror for your overall health, and it’s your largest organ. You absorb everything. What you put on your body, what you put in your body—we really value here.”

Dr. Michele Burklund is the Chief Scientific Officer at Puriya, a line of plant-based healthcare products that combine ancient wisdom with modern science to treat a wide range of skin ailments. Dr. Burklund’s role on the Puriya team involves medical research and product development. An internationally recognized naturopathic doctor, speaker and blogger, Dr. Burklund is a graduate of the prestigious Bastyr University where she specialized in neurology, psychology and women’s health.

Today, Dr. Burklund joins us to discuss her current work at Puriya to reformulate their product line and create supplements that address the root cause of skin issues like eczema, psoriasis and acne. She shares Puriya’s commitment to sourcing high-quality, certified organic ingredients and thorough testing on large sample groups. Dr. Burklund also weighs in on the natural way to detox from chlorine and the debate around sunscreen. Listen in for Dr. Burklund’s insight on choosing safe, sustainable products and learn what your skin can tell you about your overall health!

Topics Covered [1:59] Dr. Burklund’s journey to Puriya

• Dad’s brain cancer led to interest in medicine
• Studied natural health at Bastyr University
• Role involves research + botanical medicine

[4:24] Dr. Burklund’s current work at Puriya

• Reformulate products, create supplements
• Collaborate with Science Advisory Board

[6:00] How Puriya sources its ingredients

• Focus on high quality and potency
• Plant-based, natural treatments backed by science

[10:30] Puriya’s approach to product testing

• Work with chemist to test on large sample groups
• Solicit feedback from customers

[11:46] Why Puriya is working toward 100% certified organic

• Important to customers with sensitive skin
• Manufacturers tend to be of higher quality

[13:30] Dr. Burklund’s take on preservatives

• Required by regulations for OTC compliance
• Working to find plant-based alternatives

[15:24] The skin issues Puriya products treat

• Eczema, psoriasis and acne
• Rashes, fungal infections and dandruff

[16:25] How to detox from chlorine

• Sweating = natural way to detox
• Liver support

[17:54] How often to clean your skin

• Depends on level of activity and skin type
• Choose gentle cleanser over harsh products

[20:20] Dr. Burklund’s advice around makeup

• Look for plant-based, no harsh chemicals
• Check products on EWG website

[23:44] Dr. Burklund’s thoughts on sunscreen

• Sun can damage exposed skin but need vitamin D
• Use mineral sunscreen like Goop, Rash Guard shirts

[29:22] Dr. Burklund’s tips for Ali Fitness listeners

• Pay attention to skin (mirror for overall health)
• Juice burdock root + apple juice for clear skin
• Infuse gotu kola in olive oil to stimulate collagen

Learn More About Dr. Michele Burklund Puriya

Dr. Burklund on LinkedIn

Dr. Burklund on Twitter

Resources Environmental Working Group

Beautycounter Makeup

Labdoor Supplement Ratings

ConsumerLab

Goop Sunscreen

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What does wellness mean to you? Josh Trent contends that it’s about more than our physical and emotional health. Yes, it’s important to have a strong body and mind. And it doesn’t hurt to be surrounded by people who care about us. But to achieve true wellness, Josh believes that our spiritual health is vital. In fact, it’s the only way we can live our truth and lead with our hearts.

Josh is the creator of Wellness Force Media and the host of Wellness Force Radio, one of the top-ranked podcasts on iTunes. Josh has published 300-plus high-level interviews with thought leaders in the realm of health, wellness and self-development, and he has been featured on Onnit, Spartan and SealFit, among many other wellness media outlets. Josh is also the CEO of Civilized Caveman, a platform providing practical solutions around wellness, nutrition and personal growth.

Today, Josh joins us to discuss the WHY behind Wellness Force, explaining how he used food to deal with difficult emotions as a kid and what inspired him to drop everything and dive into health and nutrition. Josh also describes the value of breathwork and meditation in making decisions about what your body needs and shares his take on why many fitness professionals evolve to embrace a spiritual way of being. Listen in for Josh’s advice on how to choose a healing retreat and learn how to cultivate the physical, emotional and spiritual intelligence that define true wellness!

Topics Covered [2:22] Josh’s journey to creating Wellness Force

• Used food to deal with difficult emotions as kid
• 280 lbs. at age 21 (‘there’s more to life than this’)
• Dove into nutrition, health + became trainer
• Return to corporate America but fired in 2014
• Courage to answer call to create WF

[11:38] The 3 phases of intelligence

1. Acquire knowledge
2. Apply information
3. Embodiment (living library)

[17:16] The journey to self-love

1. Develop self-awareness
2. Inventory of what’s true
3. Inspired action

[22:28] What Josh has learned about bringing health into fitness

• Relearn how to love body
• Morning check-in re: what need most

[24:45] Josh’s tips for getting in tune with your body

• Start with stillness practice (i.e.: breathwork, meditation)
• Then make decisions in alignment with feeling

[28:21] Josh’s experience with SealFit 20X

• Inspired to push body, see what capable of
• Learn to serve others in suffering

[34:05] Josh’s recommendations for healing retreats

• 3-day silent meditation OR full-day breathwork immersion
• Go to plant medicine only when feel calling

[37:34] How Josh would change the wellness industry

• Deeper transparency
• Integrity between on- and off-camera personality

[38:25] Josh’s approach to authenticity on social media

• Go toward things fear most (intimate, raw and real)
• Share MORE than beautiful, positive and perfect

[41:51] Josh’s definition of wellness

• Lives as axis of physical, emotional and spiritual
• Eat, move, sleep + thoughts, feelings, actions

Learn More About Josh Trent Wellness Force

Wellness Force Radio

Civilized Caveman

Josh’s SealFit YouTube Video

Josh on Instagram

Resources David Deida

Charles Eisenstein

Paul Chek

CHEK Institute

PubMed

NIH Research Database

SealFit 20X

Spartan World Championships

Rythmia

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We’ve all been there. You try the hot new fitness studio or vegan-friendly restaurant that’s getting a lot of buzz and you just aren’t impressed. Meanwhile, there are great gyms, healthy eats, and events that don’t get the credit they deserve. Ever wish someone else would do the legwork and create a resource around the best health and fitness opportunities in your community? Or that there was a place to share what YOU know about the local wellness scene with more people?

Joe Vennare is the cofounder and COO of Fitt, a website and mobile app that connects users with local health and fitness experiences, and Fitt Insider, a publication designed for entrepreneurs, executives and investors interested in boutique fitness, the future of foods, fitness tech and emerging wellness trends. The Fitt network currently covers 30 cities in the US, Canada and the UK, an includes a Fitt for Brands partnership platform for businesses in the health, wellness and fitness space.

Today, Joe joins us to discuss what inspired him to create Fitt with his brother, Anthony, and explain how the company has evolved. He explains how to use the site to find top studios, events and restaurants in your community, addressing what businesses can do to be featured on Fitt. Joe also shares his insight around where the health and fitness industry is headed and how technology and innovation are shaping the space. Listen in to find out how Joe’s personal approach to wellness has evolved over time and learn how YOU can contribute to the Fitt platform!

Topics Covered [1:13] What inspired Joe to create Fitt

• Quit job and moved home when dad diagnosed with cancer
• Started business with brother (training and cross-fit studio)
• Idea to connect people to health/fitness wherever they are

[5:51] Where Fitt stands today

• 14 full-time employees do engineering + content creation
• Hundreds of contributors on ground in 30 cities

[7:16] How to become a contributor for Fitt

• Freelance and part-time contractor roles available
• Apply at https://fitt.applytojob.com/

[9:12] Opportunities for businesses to advertise on Fitt

• Cannot pay to appear in features (curated by editorial team)
• Ad products available at https://brands.fitt.co/

[11:10] What businesses can do to be considered for Fitt features

• Reach out to share information, i.e.: open new restaurant
• Propose marketing trade (Fitt as media sponsor for event)

[12:28] Searching for gyms + studios on the Fitt site

• Curated lists by city, e.g.: Best Studios in Los Angeles
• Comprehensive list including paid placements on map

[15:26] Searching for retreats on the Fitt site

• Mostly focused on local angle right now
• Early stages of developing travel vertical (wellness tourism)

[19:06] Joe’s thoughts on where the fitness industry is headed

• Fitt users search for boutique studios, plant-based eating
• Growth of budget gyms + low-cost fitness communities

[22:33] Joe’s insight around tech and innovation in fitness

• Connected devices, on-demand fitness apps + wearables
• Option to work out anytime, anywhere, with any modality

[25:47] The articles Joe is most proud of

• ‘Welcome to Rock Bottom’ (the power in starting over)
• ‘The Peloton of X’ recognized trend to at-home workouts

[31:06] How Joe’s approach to health and fitness has evolved

• Focus on size, strength as college football player
• Focus on speed as multi-sport endurance racer
• Current focus on general fitness, prioritize sleep + nutrition

Learn More About Joe Vennare Fitt

Fitt Insider

Fitt on Instagram

Fitt on LinkedIn

Joe on LinkedIn

Joe on Twitter

Resources Job Openings at Fitt

Fitt for Brands

JetBlue Bermuda Jet/Set

Wanderlust Festivals

Sydney Fitt Newsletter

Planet Fitness

November Project

Camp Gladiator

Peloton

Tonal

Mirror

Apple Watch

Fitbit

Strava

‘Turn Your Weakness into Strength’

‘Welcome to Rock Bottom’

‘The Peloton of X’

Hydrow

Peloton Tread

Oura Ring

WHOOP

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If you’re struggling with autoimmune or digestive issues, and your general practitioner hasn’t been able to help, it may be time to explore a naturopathic approach. But how do you choose the right holistic practitioner? How does the process of working with an ND differ from that of a conventional doctor? And how do you pay for it when the service isn’t covered by health insurance?

Dr. Tim Gerstmar is the Clinic Director at Aspire Natural Health, a naturopathic practice out of the Greater Seattle area. Dr. G. specializes in helping people with digestive and autoimmune issues regain their freedom without drugs or surgery. A respected holistic practitioner with ten years of experience, Dr. G. is a sought-after international speaker with an understanding of both conventional and natural treatments. He earned his ND from Bastyr University, the most prestigious naturopathic medical school in the world, and Dr. G. is the author of the bestselling book The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into the Next Decade.

Today, Dr. G. joins us to discuss why fit people are more susceptible to autoimmune and digestive issues. He makes the distinction between conventional and holistic medicine, explaining how to choose a practitioner and how long to stick with a particular treatment plan. Dr. G. also walks us through the process of working with his team and weighs in on the value of getting support from a health coach. Listen in for insight around focusing on principles (not just tactics) in your health journey and learn why it’s important to invest in your health NOW to enjoy a higher quality of life down the road!

Topics Covered [1:43] Why fit people are susceptible to autoimmune and digestive issues

• Endurance sport diverts blood from digestive system to muscles
• Too much physical exercise can lead to autoimmune disorders

[6:52] When to pursue a conventional vs. holistic approach

• Use conventional medicine for acute issues (e.g.: injury, infection)
• MDs can only manage symptoms of chronic illness (i.e.: diabetes)

[12:03] How long to stick with a particular treatment plan

• Follow for at least 3 months to give approach time to work
• Stop right away if feel worse or moving in wrong direction

[18:42] Dr. G.’s advice for finding the right practitioner

• Use free eBook with 11 questions to ask self + provider
• Find person with experience with your condition

[22:24] The value of working with a health coach

• Help implement change recommended by provider
• Get better faster, realize sustainable change

[25:25] Why it’s important to prioritize and invest in your health

• Preventative medicine now leads to higher quality of life later
• May need to see practitioners outside insurance network

[32:59] The process of working with Dr. G. and his team

• Extensive, 15-page intake form and hour long first visit
• 90-minute intake with health coach + testing/records
• Customize plan to address issues (no one right approach)

[41:25] The cost of working with Dr. G. and his team

• Budget few hundred dollars for testing (plan more fine-tuned)
• Pay more for support in short term, save suffering down road

[46:59] Dr. G.’s focus on principles over tactics to get well

• Gives perspective, overall understanding of systems
• Leads to strategies and then specific tactics

Learn More About Dr. Tim Gerstmar Aspire Natural Health

Resources The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into the Next Decade by Dr. Tim Gerstmar

Free eBook Download of The Clear Path to Health

Dr. G.’s Guide to Picking the Right Integrative Doctor

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Many endurance athletes use the keto diet to boost their energy and optimize performance. What if there was a supplement that could mimic what the body does in ketosis, allowing keto and non-keto athletes alike to reach their full potential? Ketone ester drinks serve as the fourth food group, helping both elite athletes and weekend warriors perform at their best. But not all ketone drinks are created equal...

Frank Llosa is the Founder and CEO of KetoneAid, a company that produces ketone-based dietary supplements to fuel the brain and improve athletic performance. In addition, Frank is a former Division I track athlete and wildly successful serial entrepreneur with a unique ability to find a way where others have failed. He adheres to a vegan ketogenic diet and incorporates biohacking to stay competitive in all areas of his life.

Today, Frank joins us to explain how he came to partner with Dr. Richard Veech and create KetoneAid. He describes how ketone esters impact athletes who are already on a keto diet versus non-keto athletes and shares cyclist Greg Henderson’s experience with the performance enhancing drink. Frank also addresses the differences between ketone salts and ketone esters, offering insight into what differentiates KetoneAid’s KE4 from the ketone ester made by HVMN—the only other reputable company on the market. Listen in for insight around how athletes might use KE4 to improve performance and enhance recovery.

Topics Covered [1:04] Ali’s experience with KetoneAid

• 3mL before bed, 40 extra minutes of deep sleep
• Dose before workout gave strength + clarity

[9:11] Frank’s introduction to keto

• Wife’s godfather Dr. Richard Veech of NIH
• Join to work on drink mimics body after fasting

[20:08] How KetoneAid impacts keto vs. non-keto athletes

• Keto athletes more sensitive, take less to improve performance
• Non-keto athletes may take 3 to 4X for system to recognize fuel
• Designed for non-keto athletes, microdose or dual fuel protocol

[28:01] The differences between ketone salts and ketone esters

• Ketone salts made in China + body can only use half
• Ketone esters 100% bioavailable, no massive salt load

[36:33] Greg Henderson’s experience with ketone esters

• 10% watt increase and HRV recorded as if day off
• Tour de France simulation study, ketone ester group 15% faster

[40:05] How KetoneAid’s KE4 differs from HVMN ketone esters

• 25% less expensive and not acidic
• Customized protocol by individual

[47:24] How athletes might use KE4 from day-to-day

• Don’t take for first time on game day
• 5mL for women, up to 15mL for men
• Take daily before or after workout

[51:08] The downside of taking ketone ester

• Too much can drop blood sugar, cause insulin-like response
• Reduce dose if feel flat, hungry or sleepy

[53:52] Anecdotal evidence of CEOs using ketone ester

• Above average days, very high sales numbers
• Cumulative effect but less profound impact as baseline rises

[58:00] Frank’s final tips around using KetoneAid KE4

• Don’t mix ketone ester with MCT oil
• Take much smaller amounts 5X/day if doing multi-day fast

Learn More About Frank Llosa KetoneAid

Ali Fitness Discount for KetoneAid

KetoneAid Protocols

KetoneAid on YouTube

KetoneAid Ketone Ester Facebook Discussion Board

Resources Oura Ring

Dr. Richard Veech at NIH

Dave Asprey of Bulletproof

Fasting Studies by Dr. G. F. Cahill, Jr.

Dr. Veech on Bulletproof Radio EP299

Greg Henderson Interview on KetoneAid

Tour de France Simulation Study

The Keto Matrix on Instagram

HVMN Ketone Ester

kingketo on Instagram

Study on Ketones & Life Span by Dr. Richard Veech

Dr. Richard Veech on Primal Blueprint EP122

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As endurance athletes, we know that recovery is key in optimizing performance. We also deal with pain on a regular basis. For those reasons, many of us are curious about the medicinal benefits of cannabis as an anti-inflammatory and pain remediator. But with all the hype out there, how do you know what products to choose? Do you need CBD, THC or both? How do you identify a quality supplier?

Don Moxley is a respected exercise physiologist who specializes in tracking and improving performance and alleviating unnecessary suffering. His work with elite athletes led to an interest in the role of cannabinoids in the central nervous system and his current role as an advisor at Mendi, a company using cannabis to build recovery tools that optimize performance. Don has 30-plus years of classroom and industry leadership to his credit, and as an athlete, he served as captain of The Ohio State University Wrestling Team, earning a Big 10 Title in 1985.

Today, Don joins us to discuss the medicinal value of cannabis and explain the differences among THC, CBD, THCA and CBDA. He describes the role of CBD in athlete recovery, sharing how he manages his own knee pain and inflammation with cannabis. Don also uncovers the important role of anandamides in the central nervous system and addresses how elite athletes can leverage intentional recovery. Listen in for insight on the appropriate ratios of THC and CBD in topical and ingested products and learn to be an informed consumer of cannabis!

Topics Covered [2:32] The different species of cannabis plants

• Vary by percentage of TCHA + CBDA
• Neither psychoactive until heated

[5:16] The medicinal value of cannabis

• Powerful anti-inflammatory
• Pain remediation

[7:44] The role of CBD + THC in athlete recovery

• CBD + CBDA seems to give bump in HRV
• Find right combo of THCA, THC, CDBA + CBD

[11:38] Don’s personal experience with cannabis

• Manages knee pain and inflammation with CBD
• Topical + oral ingestion relieves pain, anxiety

[14:18] Don’s advice on being an informed consumer

• Pay less than $50/gram of CBD
• Ask for certificate of analysis (COA)

[17:46] The THC + CBD ratios Don recommends

• 1:1 THC to CBD for topical, 250 mg of each in 2 oz. jar
• Ingest 1 mg of CBD/lb. body weight daily (pain, anxiety)

[19:11] How cannabis plants have evolved over time

• From 5% to 28% THC by weight since 1970’s
• Starting to breed for CBD content now
• Need both THC + CBD for relaxing effect

[21:58] The impact of smoking before a race

• May help regulate pain
• Not recommended

[25:32] The role of anandamides in the nervous system

• Exercise benefits by building anandamides
• Fear conditioning leads to drop (causes hypervigilance)
• Consumption of exogenous cannabinoids to normalize

[30:49] Don’s insight around intentional recovery

• Elite athletes must alleviate environmental stressors
• Chronic cannabinoid deficiency limits performance

[33:58] Don’s advice around finding cannabis products

• Start with quality CBD product, CBDA if available
• Look in established markets (WA, OR, CO + CA)

[36:15] Don’s tips for Ali Fitness listeners

• Shed tradition to see new opportunities
• Use HRV as tool to monitor benefit and recovery

Learn More About Don Moxley Mendi

Don on LinkedIn

Don on Twitter

Don on Facebook

Don on Instagram

Resources ‘Microdeletion in a FAAH Pseudogene Identified in a Patient with High Anandamide Concentrations and Pain Insensitivity’ in The British Journal of Anaesthesia

‘Fear Conditioning, Synaptic Plasticity and the Amygdala: Implications for Posttraumatic Stress Disorder’ in Neuropsychiatric Disorders

Dr. Ron Gharbo

Dr. Ethan Russo

Elite HRV

Oura Ring

Polar Heart Rate Transmitters on Amazon

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“There is some magic in these [stem cell] treatments. They are not cure-alls and they are not miracles, but I think once we really harness that power … it’s going to change medicine forever.”

Dr. Michael Heim is an osteopathic physician and president of Heim Regenerative Medicine Center, a full-service clinic based in Tampa, Florida, that offers cutting-edge treatments to optimize patient health and wellbeing. Dr. Mike specializes in primary care, regenerative medicine and anti-aging therapy, and he is board certified in family medicine, osteopathic manipulation and bariatric medicine. He is also a lifelong triathlete, completing 70-plus races over the course of his career, including the recent IRONMAN Florida Challenge.

Today, Dr. Mike joins us to provide an overview of the full spectrum of regenerative medicine and introduce the therapies offered at his clinic—prolotherapy, platelet-rich plasma and stem cell products. He shares the benefits of stem cell therapies in slowing down and reversing damage from injury and disease, describing his personal experience receiving this type of treatment. Listen in for insight on choosing a safe doctor and learn how regenerative therapies might benefit you!

Topics Covered [1:49] The full spectrum of regenerative medicine

• Foundation of nutrition, sleep and exercise
• Balancing hormones
• Aesthetic + advanced treatments (e.g.: stem cells)

[5:30] The therapies offered at Dr. Mike’s clinic

• Prolotherapy
• Platelet-rich plasma (PRP)
• Stem cell products

[8:32] The theory behind prolotherapy

• Injury to ligament doesn’t heal (little blood flow)
• Inject sugar water/saltwater to wake up immune system

[11:01] The benefits of stem cell therapy

• Slow down/reverse damage from injuries
• Reverse macular degeneration, diabetes + chronic lung disease

[13:23] The restrictions around stem cell therapy in the US

• Not allowed to reproduce stem cells (grow in petri dish)
• Embryonic + fetal tissue stem cells illegal

[16:36] Why Dr. Mike uses placental-derived allograft

• No surgical procedure required (i.e.: bone marrow, body fat)
• Stem cells brand new and much more potent

[18:41] Dr. Mike’s personal experience with stem cell treatment

• Procedures on neck, back, knees, shoulder + elbows
• No qualms about trying anti-aging treatments

[21:40] The potential side effects of biological allografts

• Haven’t seen any on musculoskeletal side
• Risk of rejection but considered ‘immune innocent’
• May experience flulike symptoms for day or so

[22:57] How to find a safe doctor for stem cell therapy

• List of trained physicians on AAOM website
• Address instability of joint, other areas of health

[25:14] How Dr. Mike addresses pain caused by instability

• See where loose, locate source of pain
• Injections to tighten + strengthen joints
• PT and manipulation to help heal

[29:10] How often injections may be necessary

• Prolotherapy = 4 to 10 sessions (every 4 to 6 weeks)
• PRP = 1 to 4 sessions
• Stem cell therapy = 1 session + reassess
• Takes 6 months for full effect

[32:04] Dr. Mike’s insight on the pricing of stem cell therapy

• Huge disparity based on location
• Some clinics out to make money

[34:45] Dr. Mike’s take on embryonic stem cell therapy

• Wouldn’t use on moral grounds (create life to destroy it)
• Products use now very effective

Learn More About Dr. Mike Heim Heim Regenerative Medicine Center

Resources American Academy of Orthopedic Medicine

Overview of FDA Perspective on the Ethics of Stem Cell Therapy

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Perhaps the most difficult aspect of teaching in a group exercise setting is challenging ALL the participants. How do you avoid a one-size-fits-all approach that is too difficult for some, yet too easy for others? Is there a way to provide everyone with the same physiological experience? How might we leverage wearables to design a workout based on effort and customized to each individual’s maximum heart rate?

Dave Wright is the creator and CEO of Myzone, an innovative wearable heart rate based system that uses wireless technology to accurately monitor and log physical activity. He is also the CEO of Creative Fitness Marketing, a marketing solution designed to increase the membership base and profitability of health clubs—with offices in the UK, Australia and North America. A gym owner himself, Dave operates multiple health clubs across two continents and is often called upon to present at conferences like IHRSA, Filex and Club Industry. His work has been featured in international trade magazines including Workout and Health Club Management.

Today, Dave joins us to share the origin story of Myzone, explaining how the system can be used in the club environment to provide participants with a similar physiological experience. He describes how Myzone uses the HUNT formula to calculate maximum heart rate and discusses how gyms can use the Myzone Effort Points (MEPs) tracking system to motivate and reward clients. Dave also weighs in on possible alternatives to the strap and Myzone’s new 3D body scanning app. Listen in for insight around the company’s aim to integrate with any platform and learn how operators can use Myzone to its fullest potential!

Topics Covered [1:52] Dave’s early involvement in sport

• Grew up in Australian bush
• Played semi-pro Aussie rules football, competitive tennis

[3:59] Dave’s enduring entrepreneurial spirit

• Raised money for basketball court at 16
• See problem + find solution

[6:19] The impetus for Myzone

• Heart rate monitor for motivation + training efficiency
• System purchased not accurate, developed own tech

[13:49] The fundamentals of the Myzone system

• Functions as logbook of physical activity
• Upload data to mobile phone after workout
• Use in club environment to amplify experience

[16:34] How Myzone calculates maximum heart rate

• Uses HUNT formula (age-predicted max heart rate)
• Resets if user sustains higher heart rate during session
• Trainer can reduce to true reflection of user

[20:06] The benefit of using zones in a group class

• All participants get effective, custom workout
• Provide same physiological experience (focus on effort)

[24:39] The Myzone Effort Points (MEPs) tracking system

• 50—60% = 1 point
• 60—70% = 2 points
• 70—80% = 3 points

• 80% = 4 points

[29:17] Dave’s insight around alternatives to the strap

• Wrist-based devices inaccurate
• Myzone developing sports bra, shirts
• Eventually chip imbedded in skin

[33:20] Myzone’s aim to be the data collection device of choice

• App for Apple, Android and Samsung watches
• Integrates will nearly all platforms

[38:53] How to obtain a Myzone belt

• Buy online or through facility

[41:59] How operators can use Myzone to its fullest potential

• Myzone U education course
• Use to offer boutique-style training
• Works well in cycling, group ex + group cardio classes

[46:00] Using Myzone data as an awards system

• Gym issue MEPs challenges, competitions
• Access data to reward customers

[46:55] What’s in the works at Myzone

• Just launched 3D body scanning app
• Whatsapp-style messaging for training groups
• Help operators identify behavior changes

Learn More About Dave Wright Myzone

Myzone U

Email support@myzone.org

Creative Fitness Marketing

Dave on LinkedIn

Resources Polar

Strava

Garmin

The HUNT Fitness Study

WHO Guidelines for Physical Activity

TrainingPeaks

MapMyFitness

Nike Run

Apple Health

Tough Mudder

Spartan

Peloton

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“Everything we say, everything we do, every choice we make in the thinnest sliced moments of life is either creating a connection to what we want, or it’s driving a disconnection.”

Language is incredibly powerful. The words you use with colleagues, clients, friends and family can either promote solutions and create connection or drive you further apart. And the language we use on ourselves is just as powerful. The stories we tell ourselves about ourselves become our identity. So, how do we learn to choose our words more carefully? How can we create new beliefs around what we’re capable of? How can we leverage the power of self-talk to overcome limiting beliefs and move closer to our goals?

Mary Shores is the founder and president of Midstate Collection Solutions, an innovative debt collection agency that partners with clients to collect past due receivables. She is also a prominent keynote speaker and creator of the Conscious Communications system, a method of forming new neural pathways by simply changing your words. Mary shares these practices in her bestselling book, Conscious Communications: Your Step-by-Step Guide to Harnessing the Power of Your Words to Change Your Mind, Your Choices, and Your Life.

Today, Mary joins us to share her definition of barrier beliefs and explain how they can be overcome by taking action in the direction you want to go. She offers insight into the origin of her Do Not Say list and discusses how you can leverage the idea of cleanse versus clog to improve your health and nutrition—or any other aspect of your life! Listen in to understand the immense power of words and learn how to use Mary’s Core 4 strategy to create focus in your personal and professional life!

Topics Covered [1:51] Mary’s journey through trauma to her present success

• Living in 10 X 50 wooden trailer at 16
• Single mom at 19 (daughter w/ profound brain damage)
• Founded business without college education at 24

[7:32] What led Mary to start her own business

• Felt left behind, friends graduating and starting careers
• Desperation motivated to start business, gain control

[13:05] Mary’s idea of barrier beliefs

• Build brick wall between you and what you want
• Usually hidden from us, reveal through self-talk

[17:00] How to overcome barrier beliefs

• Develop awareness of self-talk
• Take action in direction want to go
• Create new belief about self

[21:39] Mary’s Do Not Say list

• Created for debt collections business in 2005
• Negative words (no, can’t, won’t, etc.) cut off solutions
• Profound impact to implement in personal life as well

[26:34] How Mary uses cleanse vs. clog for nutrition

• Lists of anti-inflammatory + inflammatory foods
• Add cleanse foods in first few days, eliminate clogs later

[30:49] Mary’s insight on applying cleanse vs. clog in other areas

• Decisions either create connection or disconnection
• Develop lists for relationships, career, spiritual growth, etc.

[35:34] How Mary’s personal Core 4 support her health

• Healing, relationship with kids, eliminating clutter + self-care
• Run every decision through Core 4 lens (i.e.: hire cook)

[42:20] Mary’s Core 4 for her business

• Sales, branding, industry involvement + online programs
• Reverse engineer action plan to achieve, team delivers

Learn More About Mary Shores Mary’s Website

Conscious Communications: Your Step-by-Step Guide to Harnessing the Power of Your Words to Change Your Mind, Your Choices, and Your Life by Mary Shores

Mary on LinkedIn

Mary on Facebook

Mary on Instagram

Fearless Ambition Facebook Group

Resources Omega Institute

Cheryl Strayed

Wild by Cheryl Strayed

Scale or Fail: How to Build Your Dream Team, Explode Your Growth, and Let Your Business Soar by Allison Maslan

Books by Pema Chödrön

Whole30

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Are you in a position to perform at your very best? The desire to optimize performance is not exclusive to elite athletes. In fact, we’d all like to reach our potential—on the field and off. Measuring resting heartrate, HRV and sleep performance helps us understand what’s going on with our bodies and how prepared we are to perform. So, what is the best way to leverage data to achieve peak performance and improve our overall health?

Kristen Holmes is the Vice President of Performance Optimization at WHOOP, a data and analytics company empowering users to perform at a higher level through a deeper understanding of their bodies. The WHOOP wearable gives feedback around strain, recovery and sleep, allowing users to course correct as necessary and put themselves in the best possible position to perform. In her role as VP, Kristen works with tactical, professional and NCAA athletes and teams to optimize their use of the WHOOP system and understand how to best action the data. She is also a former member of US National Field Hockey Team and one of most successful coaches in Ivy League history, winning 12 league titles in 13 seasons as Head Coach of the Princeton University Field Hockey Team.

Today, Kristen joins us to explain what differentiates WHOOP from its competitors like the Oura Ring and Apple Watch, describing how athletes use the WHOOP recovery score to drive healthy training adaptations. She walks us through the research around the impact of access to data, discussing how it can improve the duration and quality of sleep as well as physical performance. Kristen also offers insight into who might benefit most from WHOOP, from elite athletes to third-shift workers to individuals in high-risk jobs. Listen in to understand how breath work influences your nervous system and learn how a gratitude practice—in combination with quality sleep and nutrition—can improve recovery and optimize performance!

Topics Covered [0:59] How Kristen discovered WHOOP

• Coaching, teaching performance optimization at Princeton
• Use metrics to help athlete course correct + peak for event
• Building platform similar to WHOOP, introduced to Will

[5:13] The fundamentals of WHOOP

• Use data analytics to give user feedback
• Measures cardio load (strain, recovery + sleep)
• Green and blue light tracks data 24/7

[9:05] What differentiates WHOOP from its competitors

• Recovery algorithm measures HRV during last episode of sleep
• Train algorithm with WHOOP data, run validation concurrently
• 99% accuracy in identifying time awake vs. asleep

[14:46] How to read the WHOOP recovery score

• Green = prime to perform
• Yellow = cautious of volume + intensity
• Red = under-recovered

[17:18] How athletes use the WHOOP recovery score

• Use #s to drive healthy training adaptation
• Add recovery modalities (i.e.: nap, water, etc.)

[19:17] The research re: the impact of access to data

• Get more sleep (7:51 vs. 6:14), perform 27% better
• Improved duration + efficiency of sleep, duration + intensity of exercise

[23:41] The data WHOOP would like to add moving forward

• Meal timing, content and quality
• Impact of nutrition on sleep

[26:01] The skepticism around the ability to measure deep sleep

• Research indicates WHOOP at least 76% accurate

[27:38] Kristen’s insight on how to use WHOOP

• Focus on improving sleep (foundational level)
• Understand impact of daystrain on heart
• Choose community feature to share with coach

[31:39] Who are the primary users of WHOOP

• Elite athletes + military
• Moving into corporate space
• Opportunity in high-risk jobs, night shift workers

[35:47] Why sleep medication is not a good long-term solution

• Improves duration but quality of sleep compromised
• Doesn’t address root cause (manage stress during day)

[41:00] How breath work impacts your WHOOP data

• Effective intervention to manage strain, improve sleep
• Immediate impact on nervous system

[43:25] The different versions of WHOOP

• Consumer platform ($30/month for data, feedback)
• Elite license includes on-site training + education

[48:29] The physical components of WHOOP

• One-size strap with hardware
• Different colors, styles of bands

[52:13] Kristen’s tips on improving HRV and recovery scores

• Gratitude practice and alignment with values
• Deep nasal breathing (45 seconds)
• Water and nutrient-rich foods

Learn More About Kristen Holmes WHOOP

WHOOP on Twitter

WHOOP on Instagram

Kristen on LinkedIn

Resources Oura Ring

Apple Watch

Air Force Research Laboratory

Australian Institute of Sport

WHOOP Study with Korey Stringer Institute

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Many thought leaders in the health and fitness space aspire to grow their platform by publishing a book. But how, exactly, does the process work? What are the pros and cons of self-publishing? How do you get the attention of a traditional publishing house? Do you need an agent? And what does a book proposal look like?

Patrick Nolan is the Vice President, Editor-in-Chief and Associate Publisher at Penguin Books. A 19-year veteran of the publishing house, Patrick served as VP of Trade Paperback Sales before transitioning to his current role. Today, he oversees the editorial direction of Penguin Books, generating trade paperback bestsellers like Alexander Hamilton, A Gentleman in Moscow and Eleanor Oliphant is Completely Fine.

On this episode of Ali Fitness, Patrick joins us to discuss the pros and cons of self-publishing your book and working with publishers that specialize in the health and fitness space. He walks us through the components of a non-fiction proposal, explaining why it’s beneficial to submit through an agent and how an author’s advance is determined. Listen in to understand how a publishing house assesses an author’s platform and learn how to find your authentic voice as an aspiring writer in the wellness space!

Topics Covered [4:42] The pros and cons of self-publishing

• A lot of work (editing, publicity, packaging, etc.)
• Miss out on professional expertise of publisher
• Won’t have same reach, retail distribution

[7:26] Publishers that specialize health & wellness

• Built-in specialty of editors, publicists + sales
• Easier to stand out in well-rounded field

[9:33] The components of a non-fiction proposal

• Clear statement of project, how fits in marketplace
• Includes simple chapter outline + two full chapters

[15:04] How publishers assess an author’s platform

• Consider numbers, engagement + growth
• Professional network (i.e.: conferences, TED Talk)

[19:36] Why it’s beneficial to submit through an agent

• Understand landscape, match with best editor
• Advocate for you through life cycle of book

[23:56] How to get an agent’s attention

• Submit ‘elevator pitch’ of project
• Ask if interested in seeing more

[24:57] How an author gets paid

• Advance against royalties (paid at milestones)
• Small % of each sale until publisher ‘paid back’

[27:44] How the advance amount is determined

• Agent negotiates, facilitates rounds of bidding
• Run PNL against sales to come up with figure

[32:55] How a literary agent gets paid

• Usually receives % of earnings
• May ask for hourly fee

[33:34] How to generate long-term success as an author

• Book aligned with mission
• Reflection of who you are

[37:18] How to balance cutting-edge with mainstream sell-ability

• Focus on authenticity
• Campaigns geared to first adopters + mainstream readers

[39:56] The factors that influence publication timing

• Publishers prioritize trusted agents
• Limited space in each category

[43:20] Patrick’s advice for aspiring authors

• Develop own style but be well read
• Find voice and keep working on it

Learn More About Patrick Nolan Penguin Books

Patrick at Penguin Books

Patrick on LinkedIn

Patrick on Twitter

Resources You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

Jen Sincero

Phil White

Keith Norris at Paleo f(x)

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While only 5% of the population meets the criteria for binge eating disorder, 100% of us have eaten beyond our better judgement. In fact, the industrial food complex works to encourage overeating, hitting our pleasure buttons without providing the nutrition we need to feel satisfied. So, what can we do to get a handle on our cravings and develop the self-control to follow a healthy food plan?

Dr. Glenn Livingston is an esteemed psychologist and former CEO of a multimillion-dollar consulting firm serving the food industry. His work has appeared in The New York Times, The Los Angeles Times and on Bloomberg Radio, among many other media outlets. Glenn’s current venture, Never Binge Again, grew out of a personal 30-year struggle with binge eating—and a disillusionment with what traditional psychology had to offer in the way of treatment. His book, Never Binge Again, teaches readers techniques for overcoming food addiction and sticking to any food plan.

Today, Glenn joins us to share his story of food addiction and explain how understanding the reptilian brain helped him defend against overeating. He discusses the prevalence of binge eating disorder and offers tips for creating your own clearly defined rules around food. Listen in for Glenn’s insight on how Big Food and Big Advertising make it more difficult to stop overeating—and learn how to identify the authentic need behind your cravings and disempower the ‘inner pig’ who’s trying to steer you off track!

Topics Covered [1:23] Glenn’s personal health and fitness journey

• Serious binge eating problem for 30 years
• Interfered with ability to be good psychologist
• Efforts to ‘love himself thin’ did not work
• Realized influence of Big Food, advertising
• Began to understand reptilian brain (inner pig)
• Developed system of rules to gain control
• Logically disempowered voice of ‘inner pig’

[22:13] How often Glenn eats chocolate now

• ‘Never’ easier than ‘sometimes’

[23:26] The prevalence of binge eating disorder

• 5% of population meet diagnostic criteria for BED
• Nearly everyone eats beyond best judgement
• Never Binge Again offers techniques for control

[26:18] Glenn’s tips for developing impulse control around food

• Get very clear on what rule is + create statement
• Identify authentic need behind craving
• Correct biological error (e.g.: banana-kale smoothie)
• Remind self ‘feelings aren’t facts’
• Listen carefully to inner pig and disempower

[31:11] The connection between dieting and overeating

• Diet signals famine-possible environment
• Hoard once sense food readily available
• Solution = steady, reliable course of nutrition

[32:42] Physical vs. psychological causes of overeating

• Focus on physical causes FIRST
• Overload digestive system = analgesic effect

Learn More About Dr. Glenn Livingston Never Binge Again

Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person, Stop Overeating and Binge Eating, and Stick to the Food Plan of Your Choice! by Glenn Livingston PhD

Resources DSM-5 Diagnostic Criteria for Binge Eating Disorder

Rational Recovery: The New Cure for Substance Addiction by Jack Trimpey

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Sugar is addictive. It triggers the same pleasure zones in your brain as cocaine and causes insulin levels to spike. So, what are the natural alternatives to sugar that don’t have these adverse effects? How do they impact the body differently? And how do natural sweeteners like stevia and monk fruit differ from artificial ones like Sucrose or Aspartame?

Thom King is the founder of Steviva, a consumer food brand that produces all-natural sweeteners, and Icon Foods, an ingredients company dedicated to supplying the natural health foods industry with natural alternatives to sugar. Thom’s latest food science venture is Guy Gone Keto, a new consumer line of keto condiments. He is also the author of Guy Gone Keto: How to Lose Weight, Feel Great, and Achieve Lifelong Fitness.

Today, Thom joins us to explain how his own struggle with weight inspired his business ventures in natural sweeteners. He offers insight around how the mind-body-spirit connection applies to food and shares his philosophy of doing good in order to do well. Thom also discusses how adopting a keto diet curbed his addiction to sugar, why people don’t get addicted to natural sweeteners, and what to watch out for on ingredient statements. Listen in for Thom’s advice on using your pain as leverage to make lifestyle change and learn how natural sugar alternatives can support your health and fitness journey!

Topics Covered [1:42] Thom’s health and fitness journey

• Struggle with weight, self-worth in early 30’s
• Commit to make keto lifestyle (not just diet)

[4:15] How the body-mind-spirit connection applies to food

• Mindless munching epidemic (addiction vs. sustenance)
• Stay present, get involved in process + honor food

[8:18] Thom’s ‘do good to do well’ philosophy

• Focus on money unhealthy for you, world at large
• Leave legacy (i.e.: drive down metabolic disease)

[10:02] What inspired Thom to start his business

• Personal struggle with weight + interest in nutrition
• Introduced to stevia plant, idea for natural sweetener

[11:29] How Thom curbed his addiction to sugar

• ‘Metabolic wreck’ in high school and college
• Cravings declined six months into keto diet

[13:13] Why there is still a market for natural sweeteners

• Childhood obesity, type 2 diabetes continue to rise

[14:21] Thom’s go-to natural sweetener

• KetoseSweet+ (stevia, monk fruit and allulose)
• Depressed blood sugar and raised ketones

[16:30] The variety of constituents in the stevia plant

• 13 different steviol glycosides in leaves
• Stevioside and rebaudioside A most pronounced

[17:59] Thom’s insight on stevia ingredient statements

• 300X sweeter than sugar (blends most appropriate)
• Watch out for blends with starches, other sugars

[19:39] The potential detrimental effects of natural sweeteners

• Small number of people have allergic reaction
• Still studying long-term effects of allulose

[23:54] Why people don’t get addicted to natural sweeteners

• Don’t trigger same pleasure zones in brain as sugar
• Exist in nature, don’t cause spike in insulin

[27:31] The inspiration for Thom’s condiment line

• Missed ketchup, BBQ sauce on keto diet
• Make without sugar + include healthy fats

[32:55] What Thom does for exercise and movement

• Up by 5am for Hour of Power (journal + exercise)
• Run, cycle, row, TRX, dumbbells, boxing and yoga

[34:23] Thom’s take the future of consumer foods

• Legacy brands get into paleo, keto categories
• Big companies buy out smaller (integrity critical)

[37:32] Thom’s advice for people struggling with weight

• Use pain as leverage
• Develop discipline/routine

Learn More About Thom King Steviva Natural Sweeteners

Icon Foods

Guy Gone Keto

Guy Gone Keto: How to Lose Weight, Feel Great, and Achieve Lifelong Fitness by Thom King

Resources Wisdom Natural Brands

KetoseSweet+

FitCon

Primal Kitchen

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Gyms don’t appeal to everyone. That’s why Mark Fisher Fitness isn’t a gym, it’s an Enchanted Ninja Clubhouse of Glory and Dreams. Famous for making fitness fun and inclusive, the studio delivers science-backed fitness strategies in a supportive environment. So, how do you build a successful business that balances the best practices of training with an unmatched customer service experience?

Mark Fisher is a sought-after international speaker and entrepreneur with an expertise in community-building, leadership development and positive organizational cultures. Mark and his business partner, Michael Keeler, founded Business for Unicorns in 2016, and their client roster includes Sony Music, the ACLU, and many of the leading fitness studios in the US and UK. Mark and Michael are also the cofounders of Mark Fisher Fitness, one of Men’s Health’s Top 20 Gyms in America. MFF has been featured in Forbes, The New York Times, and The Wall Street Journal, among many other publications, and the studio is known for its unprecedented growth and unique approach to community.

Today, Mark joins us to share his journey from the Broadway stage to the gym, explaining his aim to make the fitness experience entertaining and inclusive. He walks us through the services available at Mark Fisher Fitness, discussing his team’s emphasis on proper movement technique and complementary nutrition coaching. Mark also describes how the success of his studio led to the creation of Business for Unicorns and what courses and group coaching programs are available to entrepreneurs through the platform. Listen in for insight around Mark’s philosophy of 100% Belief, 0% Certainty—and learn how his off-beat approach to fitness and dedication to community has led to long-term success!

Topics Covered [2:00] How Mark got into the health and fitness industry

• Work out for aesthetic reasons (professional actor)
• Passion for training surpassed love of acting
• Deliver fun, inclusive experience in off-beat way

[7:28] Mark’s insight on extrinsic vs. intrinsic motivation

• Nothing wrong with extrinsic motivation to look good
• Intrinsic motivations more sustainable (i.e.: self-care)

[13:01] The services available at Mark Fisher Fitness

• 6-week intensive Snatched program
• Metabolic resistance classes, semi-privates
• Unicorn Nutrition Coaching

[17:31] Mark’s emphasis on teaching proper form

• Ninja Baptism (culture, basic movement technique)
• New ninjas stay in Ninja Essentials classes of 15 max
• Coaches offer individual feedback + variations

[21:25] How MFF incorporates mobility with strength training

• Soft tissue work + breathing techniques
• Exploring idea of dedicated mobility class

[24:28] The impetus for Business for Unicorns

• Success of MFF led to speaking opportunities
• Started helping people with business informally
• Balance of doing work + thinking about work

[29:46] The courses available through Business for Unicorns

• 1- or 2-day live events with follow-up coaching
• Topics not fitness specific (e.g.: customer service)
• Unicorn Society private coaching group of fitness business owners

[34:35] Mark’s take on the opportunities for brick and mortar gyms

• Overhead considerably higher than online space
• Not going away, still demand for community/relationships
• Opportunity for sophisticated operators with business chops

[40:40] Mark’s philosophy of 100% belief but 0% certainty

• Belief necessary to take meaningful action
• Uncertainty opens door for personal evolution

Learn More About Mark Fisher Mark Fisher Human Being

Mark Fisher Fitness

Business for Unicorns

Email mark@businessforunicorns.com

Resources Tom Myers

Snatched in Six Weeks

Unicorn Nutrition Coaching

Business for Unicorns 2019 Courses

Unicorn Society

Peloton

MIRROR

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Three years ago, Matthew Januszek wrote an article entitled, ‘Which Fitness Clubs Will Make It or Break It in 2016?’. And he was spot on. With 20-plus years of experience running a successful business in the industry, Matthew knows a thing or two about trends, and he can speak to the future of fitness with stunning accuracy. So, what is his take on where the space is headed next? Will big box gyms survive? How will boutique studios continue to evolve? What about home fitness trends? And what role will technology play in the future fitness experience?

Matthew is a serial entrepreneur with experience building successful businesses in the UK, Germany, Poland and the US. He cofounded Escape Fitness in 1998, and the company has since grown into an international brand that supports fitness clubs all over the world with a combination of innovative products, instructor training, group programming and gym design. Committed to functional training, Escape’s client base includes industry leaders like Equinox, Fitness First and David Lloyd Clubs, among many others. Matthew is also the host of the Escape Your Limits Podcast, a show dedicated to finding out what drives and motivates the leaders in health and fitness.

Today, Matthew joins us to discuss how his company has grown over time and what Escape Fitness offers today. He offers insight around the future of the fitness industry in general, sharing his take on how big box gyms might evolve, why the home fitness market is ripe for disruption, and what makes for an entertaining studio experience. Listen in to understand how technology can be used to facilitate a holistic view of training and learn why Matthew views fitness as an escape!

Topics Covered [1:10] Matthew’s introduction to health and fitness

• Interest in body building, competed from age 17 to 21
• Partner w/ dad to start business selling gym equipment

[6:14] The growth of Escape Fitness over time

• Naïve going in, passion to overcome challenges
• Good timing (started as market expanded)

[9:01] What Escape Fitness offers today

• Develop more products, stay true to functional training
• Help clients identify niche + design facility for ideal client

[12:25] Matthew’s insight on the future of the fitness industry

• Focus on entertainment to inspire average person
• Fit into lifestyle (people short on time)

[17:03] What makes for an entertaining fitness experience

• Sensory touchpoints like lighting + sound
• Engaging instructor to take on journey

[19:23] Matthew’s take on what SoulCycle is doing right

• Every part of experience carefully engineered
• Make people feel safe, comfortable + confident

[25:56] Matthew’s thoughts on skills-based training

• Valuable to motivate people through progression
• Compete with self, others (builds community)

[31:02] The role of technology in fitness

• Need holistic view of training (measure rest + recovery)
• Teach how to interact safely w/ equipment, build workout

[35:56] The challenges of measuring resistance exercises

• Number of different movements, weights
• Difficult to accurately measure output (manual entry)

[39:30] The future of big box gyms

• Shift to department store concept
• Standalone spaces within gym (e.g.: yoga, cycle studio)

[46:18] Why the home fitness market is prime for disruption

• Retail stores struggling to compete w/ Amazon
• Companies like Peloton combine education + equipment

[52:26] Matthew’s observations around the evolution of CrossFit

• Fewer requests for CrossFit space in facilities
• Package for general population (safer, less technical)

[56:42] The impetus for Matthew’s Escape Your Limits Podcast

• Conversations w/ interesting people from around world
• Share lessons of difficult journeys w/ young people

[1:01:18] Matthew’s top insights on health and fitness

• Serves as escape to get through difficult times
• Much satisfaction in impacting people’s lives

Learn More About Matthew Januszek Escape Fitness

Escape Your Limits Podcast

Escape Fitness on YouTube

Matthew on LinkedIn

Matthew on Instagram

Resources ‘Which Fitness Clubs Will Make It or Break It in 2016?’

IHRSA

SoulCycle

Orangetheory Fitness

Barry’s Bootcamp

MYZONE

Oura Ring

WHOOP

Midtown Athletic Club

David Lloyd Clubs Blaze

Peloton

Les Mills Global Consumer Fitness Survey 2019

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There is a lot of controversy and misunderstanding around the ketogenic diet. And the fact is, any diet that results the liver making ketones qualifies, whether it’s healthy or not. So, how do you sift through the information overload to integrate keto in a way that feels good to you? How do you get away from the value judgements and choose foods that get you closer to your health goals? How can you bring a primal approach to the keto diet, continue to enjoy healthy carbs AND achieve ketosis?

An expert on the primal/paleo and ketogenic diets and lifestyle, Lindsay Taylor, PhD, serves as the Senior Writer and Researcher at Primal Blueprint Publishing. She coauthored The Keto Reset Diet Cookbook and The Keto Reset Instant Pot Cookbook with Mark Sisson and collaborated with Layla McGowan to write Keto Passport. A psychologist by training, Lindsay shares her expertise around mindset, goal-setting and lifestyle change to Mark’s Daily Apple and the Primal Blueprint Podcast. An avid ultrarunner and triathlete, she is the lead moderator of the popular Primal Endurance and Keto Reset Facebook communities.

Today, Lindsay joins us to explain how endurance sport sparked her interest in nutrition. She shares her take on keto ‘haters’ and describes her primal approach to the keto diet. Lindsay also discusses why the average person doesn’t necessarily need to be in a constant state of ketosis and offers insight into how someone might gain weight while they’re on—or right after they stop—a keto diet. Listen in to understand the danger in labeling foods as good or bad and learn how healthy food choices are an act of self-care!

Topics Covered [1:38] How endurance sport sparked Lindsay’s interest in nutrition

• Forged friendships training for first triathlon with group at local gym
• Decided to take training more seriously, started to look at food as fuel

[5:05] Lindsay’s take on keto ‘haters’

• Branded as fad diet (for quick weight loss)
• No one way to do keto, some unhealthy

[8:23] An example of an unhealthy keto diet

• Come from primal sensibility (care about food quality)
• 4 hamburger patties, butter coffee, sugar-free Cool Whip + fluff

[9:56] Lindsay’s advice on navigating the science of keto

• Only restrict as much as have to (carbs from veggies, nuts)
• Find source of reliable basic information

[12:45] Lindsay’s insight on being in constant ketosis

• Important for medical applications (i.e.: MS, cancer)
• Not necessary for average person

[15:47] The biggest myth around the keto diet

• Misunderstanding that ketosis causes weight loss

[18:05] The possibility of gaining weight on/after a keto diet

• Doesn’t give free reign to eat as much fat as want
• Return to processed foods will cause inflammation
• Water weight gain immediately after going off keto
• May not process carbs as well after years on keto (physiological insulin resistance)

[23:00] The danger in placing value judgements on food

• Causes people to shut down or turn off
• Guilt + shame not motivating long-term

[27:31] Why Lindsay wrote the Keto Passport cookbook

• People burn out on repetition of meat + vegetables
• Don’t have to give up love of cooking or culture

[30:41] The dishes in Keto Passport that required significant changes

• Substitute cauliflower in Jollof/Omurice
• Dolmas (rice stuffed grape leaves)

[35:41] Lindsay’s top advice for Ali Fitness listeners

• Don’t stress out over one perfect path
• Make choices that make you feel good

Learn More About Lindsay Taylor The Keto Reset

Keto Reset Facebook Group

Primal Endurance Facebook Group

Lindsay on Instagram

Resources Keto Passport by Layla McGowan and Lindsay Taylor

The Keto Reset Diet Cookbook by Mark Sisson with Lindsay Taylor PhD

The Keto Reset Instant Pot Cookbook by Mark Sisson with Lindsay Taylor PhD and Layla McGowan

Mark’s Daily Apple Podcast

Primal Blueprint Podcast

The Primal Blueprint by Mark Sisson

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Most of us check the reviews before we say YES to a new experience, especially if that experience involves our health and wellbeing. If you look at the reviews for Rythmia, 93.26% of the resort’s guests report a life-changing miracle during their stay, and when polled six months after the experience, 97% indicate that the ayahuasca experience changed their life. So, what is involved in the Rythmia program? How is it different from other plant medicine retreats? And what do guests have to say about what they experienced?

John Jacob Mubarak is the Assistant Director of Rythmia Life Advancement Center, a medically-licensed, life-transforming, luxury health and wellness center in Guanacaste, Costa Rica. Rythmia’s team of naturopathic healers, health specialists and spiritual teachers work together to create integrative programs that provide a complete renewal of mind, body and spirit. John also serves as a licensed spiritual practitioner, having studied at The Agape International Spiritual Center in Culver City, California.

Today, John joins us to share the idea behind Rythmia, explaining the program’s intention to help clients awaken to their highest potential. He describes the experience of ayahuasca, discussing the principle of ‘seeing who you’ve become’ and the significance of its ceremonial setting. John also offers insight into umbilical cord stem cell therapy, exploring who would benefit from the treatment. Listen in for the stories of four women who had transformative experiences at the recent Majesty Week at Rythmia and learn how plant medicine facilitated the healing that changed their lives!

Topics Covered [2:23] John Jacob’s path to Rythmia

• Worked as sales manager of yacht club
• Opportunity for spiritual salesperson at stem cell clinic
• Felt called for something more, met Gerard Powell

[7:59] The fundamentals of Rhythmia

• Combines ancient wisdom + modern healing techniques
• Awaken to highest potential and create live you love

[10:36] Why the Rythmia experience stays with you

• See who you’ve become as result of split
• Merge back with soul into wholeness

[18:19] The principle of seeing who you’ve become through ayahuasca

• Eliminates questions and leads to deep knowing
• Allows light of eternal wisdom to shine through

[25:29] The fundamentals of ayahuasca

• Ancient indigenous plant medicine (leaf + vine)
• Acts as self-guide into consciousness
• High-intensity work that can involve purging

[31:21] The significance of the ceremonial setting of ayahuasca

• Clear intention adds level of awareness
• Guided by shaman in protected environment

[37:26] John Jacob’s insight on umbilical cord stem cell therapy

• Powerful in helping people heal from chronic pain
• Communicate with existing cells to ‘act younger’

[43:25] How umbilical cord stem cells differ from muscle and fat

• Invasive and painful to get muscle and fat tissue
• Mut be manipulated before use and cells aged

[51:41] Boniquca’s experience at Rythmia

• Connected with Christ consciousness + mission as healer
• Continue to see invisible connections between people
• Ayahuasca gave clarity of purpose as healer and channel

[1:05:51] Geri’s experience at Rythmia

• Inner search for healing from husband’s infidelity
• Ayahuasca led to profound visions + ‘psychic surgery’
• Realized intention to become healer

[1:18:21] Kara’s experience at Rythmia

• Spider bite, autoimmune issues inspired to try plant medicine
• Ayahuasca purged anger + words swallowed to be ‘good girl’
• See beauty and connection in all things

[1:28:34] Melissa’s experience at Rythmia

• Ayahuasca uncovered traumatic events she had blocked out
• Able to release anxiety and feel new lightness in body
• Feels shift in view of self + realizes new capabilities

Learn More About John Jacob Mubarak Rythmia Life Advancement Center

John Jacob Mubarak Spiritual Counseling

Resources Rev. Michael Bernard Beckwith

Agape International Spiritual Center

The Reality of Truth Documentary

Majesty Retreat at Rythmia

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What do a daily meditation practice and a glass of soulful natural wine have in common? Both have the capacity to open your heart and help you connect with others. Both can be a spiritual practice. And both have the potential to better your health and wellbeing.

Todd White is the founder of Dry Farm Wines, one of the fastest growing companies in the US and the only health-focused, natural wine club in the world. Dry Farm is known for curating the finest sustainably-grown natural wines and lab testing for the highest standard of health, and Todd is known for helping people make better choices around food, nutrition and alcohol consumption. An advocate for micro-dosing, he is passionate about finding the best way to enjoy the benefits of moderate alcohol consumption while avoiding the health risks. Todd is also dedicated to cultivating his own health and wellness, and his priorities around fitness, nutrition and meditation inform the company culture at Dry Farm Wines.

Today, Todd joins us to share his personal habits in the realm of health and fitness, discussing his daily meditation practice and the benefits he experienced from transitioning to just one meal per day. He offers insight around the Dry Farm Wines company culture, sharing their philosophy of self-directed responsibility and their Peace & Profit Manifesto. Todd also reveals the truth about wine labeling in the US and makes the distinction among organic, biodynamic, natural and dry farming. Listen in to understand the health benefits of wine in very small doses and learn how wine can be a spiritual practice that brings more love into your life!

Topics Covered [1:39] Todd’s personal habits around fitness and health

• Daily meditation practice
• High-intensity interval and resistance training
• Keto diet, eat once daily at 6pm

[8:17] Todd’s experience transitioning to one meal per day

• More energy, less decision fatigue
• General feeling of wellbeing

[13:11] Todd’s reverse-elimination approach to supplements

• More aware of feeling once body + mind clear
• ‘To feel is to understand’

[14:59] Todd’s experience with NAD supplements

• No discernible impact after two months
• Likely anti-aging benefit, no negative side effects

[18:05] Todd’s other daily health practices

• Breath work as part of daily meditation
• Cold thermogenesis (central nervous system)

[23:28] The Dry Farm Wines company culture

• Meet at 10am M-F to meditate together
• Adhere to Peace and Profit Manifesto

[28:57] Dry Farm Wines’ philosophy of self-directed responsibility

• Employees use judgement skills to govern selves
• Unlimited paid time off, expenses based on respect

[30:58] The self-selecting staff at Dry Farm Wines

• Learn about organization through health channels
• Apply only if culture speaks to their values

[33:11] The truth about wine labeling in the US

• Industry lobbied to keep contents label off bottle
• Alcohol content not required by law to be accurate

[39:29] The difference between organic and biodynamic farming

• Organic = grapes grown organically (no chemicals)
• Biodynamic = natural preparations + harvest on lunar cycle

[48:27] How sugar gets into our wine

• Sulfur dioxide introduced to kill native yeast
• Stop fermentation process before complete

[52:12] The fundamentals of dry farming

• Deep roots seek moisture + nutrients (no irrigation)
• High in polyphenols, flavonoids and antioxidants

[55:19] How glyphosate gets into organic wine and beer

• Overspray through win on wheat farms
• Contaminated irrigation water in vineyards

[58:09] The distinction between organic and natural wine

• Organic doesn’t necessarily mean healthy or pure
• Natural wines not certified but no misrepresentation

[1:02:25] The truth about the health benefits of wine

• Contact with skin gives red 4X more polyphenols
• No scientific evidence that resveratrol extends life span

[1:07:12] How wine creates more love in our lives

• Enhances creative expression, emotional availability
• Human experience shows itself in beautiful way

Learn More About Todd White Dry Farm Wines

Dry Farm Promo for Ali Fitness Listeners

Resources Wim Hof

Dry Farms Job Openings

Dry Farms Peace & Profit Manifesto

Harvard Study on Exercise + Fasting

Rudolf Steiner

‘Consumer Watchdog Finds Traces of Roundup Weed Killer in Beer and Wine’ on CBS News

Raisin App

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Technological advancements have made many aspects of our lives easier. But technology also comes with invisible electric and magnetic currents that impact our biological systems in ways we don’t fully understand. So, how do electromagnetic fields influence our health? Is there a relationship between the current epidemic of autoimmune and neurological diseases and the technology in our homes? And if so, what can we do to protect ourselves from the wireless tech and dirty electricity that pervades our modern world?

Brian Hoyer is the founder of Shielded Healing, a company dedicated to reinventing human habitats and recreating electromagnetic environments that more closely mimic our ancestral homes. He is also a certified Nutritional Therapy Practitioner and Geobiologist with extensive knowledge of the invisible stressors produced by modern technology and their impact on the body’s innate healing mechanisms. Brian travels the country doing EMF assessments, speaking at conferences, and helping families install shielding solutions.

Today, Brian joins us to explain why we should be concerned about EMFs and how they influence our immune response. He discusses the benefit to protecting our bedrooms from EMFs, walking us through his approach to assessing and protecting a home or apartment from toxic, electromagnetic stressors. Listen in for Brian’s insight into the health risks of wireless technology and certain kinds of lighting—

and learn about the simple solutions available to shield yourself from harmful EMFs.

Topics Covered [1:59] What inspired Brian’s deep dive into health and wellness

• Birth of daughter, responsibility to family
• Continuing education on EMF ( Klinghardt lectures)

[4:46] Why we should be concerned about electromagnetic fields (EMF)

• Man-made (pulsing) current introduced in last 150 years
• Impact on biological systems, changes functioning of cells

[8:28] Brian’s insight around the thermal effect

• Exposure to radiation (i.e.: microwave, cell phone)

[10:27] Brian’s insight around nonthermal effects

• Low frequency = wired electricity in home
• Different meters measure different frequencies

[12:04] The research around wireless technology

• Pioneering studies by Allan Frey
• Radio frequencies cause permeable blood-brain barrier
• Jack Kruse work on immune response, inflammation

[15:45] The connection between EMF exposure and chronic infection

• Mold fungus proliferates at much higher rate
• Voltage-gated calcium ion concentrate in brain + heart
• ‘Perfect storm of stress on human body’

[18:13] The benefit of protecting your bedroom from EMF

• Spend 1/3 of life there (restoration, detoxification)
• Sunlight + antioxidant inputs available during day

[21:15] Brian’s approach to testing for EMF in the home

• Look for high body voltage, wiring errors
• Impact of wireless tech + dirty electricity

[25:38] Dr. Magda Havas’ diabetes research

• Dirty electricity filter can reduce blood sugar

[26:02] The risks associated with metal in mattresses

• Acts as antennae for wireless radiation
• Springs known to attract electric fields

[27:43] What Brian measures in a home assessment

• Electricity, electric fields + body voltage
• Wireless radiation, magnetic fields + dirty electricity
• Geopathic stress and lighting

[29:48] Brian’s advice for people living in apartments

• Use shielding fabric, paint and grounded-mesh flooring
• Separate self from toxic, electromagnetic stressors

[31:32] What you can do to assess and limit EMFs in your home

• Test body voltage with multimeter
• Install whole-home dirty electricity filter
• Go back to wired systems (i.e.: mouse, telephone, etc.)

[35:31] Brian’s thoughts around infrared saunas

• Partnership with SaunaSpace for fully shielded unit
• Increase BH4 levels to reverse damage of EMFs

[39:49] The difference between energy saving and incandescent bulbs

• Energy saving bulbs pulse, causing neurological stressor
• Incandescent bulbs are healing (stimulate ATP production)

[42:17] Brian’s advice around mobile phone use

• Keep in shielded pouch on airplane mode
• Turn off mobile data if need to be available
• Use speaker or wired earbuds

Learn More About Brian Hoyer Shielded Healing

Shielded Healing on Facebook

Resources Klinghardt Academy

Dr. Martin Pall’s EMF Study

The Work of Allan H. Frey

Dr. Jack Kruse

Dr. Magda Havas’ Dirty Electricity + Diabetes Study

Testing Body Voltage with a Multimeter

Power Perfect Box

Pure Power Plug In Units

SaunaSpace

Sauna Therapy for Detoxification and Healing by Dr. Lawrence Wilson

Dr. Lawrence Wilson’s Sauna Therapy Article

Faraday Shielding Bags

Air Tube Wired Headsets

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What is the secret ingredient of success and achievement? According to Christopher LaMorte, the key is understanding that failure is part of the process. And he contends that gymnastics parallels life in that you keep trying and failing at each new skill until one day, it works. Success isn’t about being perfect. It’s about not giving up.

Chris is a legend in men’s gymnastics, dominating both national and international competitions throughout his career. Born and raised on Long Island, he was a four-time New York State rings champion. He took first in rings at the NCAA National Championships as a freshman and sophomore on full scholarship at the University of New Mexico before competing in the 1996 World Championships. Chris was also a gold medalist at the 1998 Goodwill Games and ranked #1 in the US in rings from 1992 through 1999.

Today, Chris joins us to share his gymnastics journey, from taking classes to recover from pneumonia as a child to competing in the World Championships with a serious shoulder injury. He walks us through his career highlights, including a remarkable experience competing against one of his heroes at his first national competition—and winning! Chris also opens up about the reality of dealing with injuries and the pressure of high-level competition. Listen in for insight on transitioning from elite athlete to a ‘regular job’ and learn how gymnastics can prepare you for other sports—and life in general!

Topics Covered [1:41] How Chris got into gymnastics

• Very sick child, parents enrolled to get moving
• Coaching and competing for 30+ years

[3:19] When Chris started to get serious about gymnastics

• First competition at 9 (naturally strong but poor form)
• ‘More real’ in high school, state champion in rings

[5:03] What Chris’ gymnastics training looked like

• 4-8pm 5x/week

[6:03] Chris’ first national competition

• Youngest person at Rocky Mountain Open
• Won rings competing against Paul O’Neill

[9:28] The benefit of a full scholarship to college

• Books, room + board and tuition covered
• Must maintain athletic, academic performance

[11:49] Chris’ disappointing experience at the World Championships

• First shoulder injury of career two weeks before competition
• Worked through pain to place fifth

[14:26] Chris’ surprising comeback in the Goodwill Games

• Moved on to other things but continued to train
• Won rings at USA trial and in Goodwill Games

[17:11] The injuries Chris sustained in his gymnastics career

• Multiple surgeries on left wrist, left shoulder + right ankle
• Three to four concussions

[18:24] Chris’ advice around preventing injury in gymnastics

• Good coach can help avoid (spotting techniques)
• Injuries come with territory at high level

[20:48] Why Chris favors gymnastics over other sports

• Always another skill to add
• Sense of accomplishment

[21:47] How Chris learned to deal with the pressure of competition

• Mindset shift to view spectators + judges as ‘fluff’
• Generate nerves in practice so nothing different

[24:37] The parallels between life and gymnastics

• Failure is part of the process
• Discipline to keep trying until it works

[28:04] Why athletes struggle with the transition to a ‘real job’

• Feel lost, nothing compares to thrill of competition
• ‘High-level athletes die twice’

[31:06] Chris’ positive experience with gymnastics coaches

• Made him who he is today (along with parents)
• Never felt pressure to live their dreams

[34:19] Chris’ transition from athlete to coach to judge

• Teaching and coaching comes naturally
• Just started judging, no abuse yet

[37:10] Chris’ insight on nutrition in competitive gymnastics

• ‘Common sense eating’ (coaches not strict)
• Different for women, berated for gaining weight

[40:58] Chris’ training routine today

• Weight training five days/week
• Body feels better with consistent workout

[42:32] Chris’ best advice for athletes

• Compete against yourself
• Strength + flexibility of gymnastics translates to any sport

Learn More About Christopher LaMorte Chris’ Profile at USA Gymnastics

Transform GST Team

Resources Paul O’Neill

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“Breath work is a body practice. Through that we can change the chemistry of our body. We can change our physiology. We can change our immune responses. We can change even our brain waves … and our nervous systems.”

Marco Tesi is a breath and movement coach based in Sydney. He teaches a holistic approach to retraining the body and mind to achieve better health. To date, Marco has employed breath work to guide hundreds of people through recovery from recurring injuries and relief from chronic pain as well as stress- and anxiety-related autoimmune diseases. Marco has a bachelor’s in sport science and a master’s in sport and human health development.

Today, Marco joins us to explain how he discovered breath work and share the benefits of the practice. He discusses the science behind breathing techniques, describing the connection between our breath and the body’s physiological response. Marco walks us through his morning and evening breath work routines, explaining how the breath can be used to raise responsiveness or relax the nervous system. Listen in to understand how Marco’s approach differs from other modalities and learn how to leverage breath work to alleviate anxiety and improve athletic performance!

Topics Covered [1:30] How Marco found breath work

• People suffering from chronic pain (result of stress response)
• Tool to achieve state of rest + promote healing

[3:24] How Marco benefits from breath work

• Goal-driven perfectionist, suffered from anxiety
• Breath work to focus and come back to body

[5:13] Marco’s decision to give up S&C coaching

• Enjoyed team environment but emotional authority elsewhere
• Creativity, opportunity to work one-on-one in breath work

[8:02] The science behind the benefits of breath work

• Breathing linked to emotions, physiology (CO2 + O2 in blood)
• Impact vagus nerve to promote anti-inflammatory response

[12:09] How breath work impacts athletic performance

• Use dynamic techniques to go from 0 to 100 and back
• Improved ability to rest + recover = better performance

[15:16] Marco’s approach to breath work

• 20 minutes morning and evening to reconnect with breath
• Focus on long exhalation phase and breath retention

[18:40] How Marco’s approach differs from other modalities

• Reconnect with breath in daily life
• Awareness of hyperventilation and its health impacts

[21:31] Examples of Marco’s daily breathing practice

• AM routine—breathe in 4, hold 4, out 6
• PM routine—breathe in 3, hold 3, out 3, hold 3

[25:44] The individual nature of breath

• Numbers arbitrary, find own level of comfort
• ‘Give your breath time to happen’

[27:37] The difference between Marco’s AM and PM work

• Morning work to raise responsiveness (increase O2)
• Evening work to relax nervous system (enhance CO2)

[30:58] Marco’s insight on incorporating movement

• Experience breath in different parts of body as change position
• Psychosomatic work puts you more in touch with body

[33:35] The 6 modules of Marco’s Respiro course

1. Connect with breath
2. Morning practice
3. Evening practice
4. Hyperventilation techniques
5. Breathing + movement
6. Breath work to address anxiety

[35:49] Marco’s advice on staying fit and healthy long-term

• Prioritize time to be active
• Implement time for yourself

Learn More About Marco Tesi Marco’s Website

Marco on Facebook

Respiro on Udemy

Resources SOMA Breathwork

Wim Hof

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In the absence of accountability, it is very difficult to break bad habits or develop positive ones. You may want to stop smoking or start eating healthy, but without immediate consequences for falling short, you fall back into old patterns. What if you knew a zap was coming if you didn’t get off your seat and follow through? Would you be more inclined to get out of bed and actually DO what you said you were going to do?

Maneesh Sethi is the founder and CEO of Pavlok, a startup leveraging aversion therapy to build wearables that change habits. The company’s core value is to help people commit to tasks—and follow through. Maneesh is also the editor-in-chief of Hack the System, a blog that offers readers unconventional approaches to succeeding in the realm of fitness, travel, business and productivity. His work has been featured in Zen Habits, The Four-Hour Workweek, and NPR, among many other media outlets.

Today, Maneesh joins us to share the science behind the Pavlok, explaining how he got the idea for the product and how you can break bad OR develop good habits with the device. He offers examples of the apps within Pavlok and discusses the metrics the device can track. Maneesh also describes how the business might evolve to expand its coaching program and integrate with other wearables, eventually becoming a SaaS product for health and fitness coaches. Listen in for Maneesh’s list of the Top Six Game-Changing Habits and learn how to use habit psychology to improve your nutrition, fitness and productivity!

Topics Covered [1:40] Maneesh’s top six game-changing habits

1. Sleep well
2. Eat healthy
3. Exercise
4. Daily conversation
5. Meditate
6. Drink water

[3:46] What healthy eating looks like for Maneesh

• Keto, low carb diet (mostly meats + veggies)
• Eat between 12pm and 8pm

[4:13] Maneesh’s exercise routine

• Strong lifts 5X5 workout
• One hour, 3X per week

[5:36] How Maneesh got the idea for Pavlok

• Hiring accountability partner led to 98% productivity
• Build business around committing to/completing tasks

[7:42] The science behind Pavlok

• People motivated most by negative reinforcers
• Use aversive conditioning to eliminate bad habits

[12:27] The Pavlok habit cessation/formation process

• Press button manually when craving bad habit
• Betting pool to earn money for positive behavior

[15:38] Examples of the apps within Pavlok

• Gratitude journal, morning/evening routine + sleep tracking
• Launch of coaching program (targeted to entrepreneurs)

[18:27] What Pavlok can track at present

• Sleep and step count
• Chrome extension tracks productivity
• Integrates with RescueTime, Apple Health + IFTTT

[21:07] How Pavlok differs from the Oura Ring

• Pavlok does not have heartrate monitor
• Use case for waking up (alarm during light sleep)

[23:54] The next iteration of Pavlok

• Continue to empower people to control behavior
• Grow coaching program, Beta test as SaaS product

[26:55] Pavlok’s 180-day money-back guarantee

• 8-10% return rate

[27:49] Maneesh’s plans to make Pavlok work with other wearables

• Strap available to connect with Apple Watch
• Eventually integrate with Oura Ring, Garmin

[32:33] Maneesh’s best health and fitness advice

• Seven hours of sleep per night
• Write down to-do list night before + follow through

Learn More About Maneesh Sethi Pavlok [Coupon Code: aliwatts]

Shock Clock

Hack the System

Email maneesh@pavlok.com

Resources Maneesh on Shark Tank

‘Why I Hired a Girl on Craigslist to Slap Me in the Face’ on Hack the System

Oura Ring

RescueTime

Pavlok Productive Entrepreneur Coaching

Apple Health

If This, Then That

Garmin

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30,000 people die of sudden cardiac arrest in Australia each year. In the US, SCA claims an estimated 325,000. If someone has a heart incident in your workplace, at your gym, or in your home, do you know what to do? What if CPR isn’t working and first responders can’t get there in time? An SCA victim’s chances of survival increase exponentially when a defibrillator is available, and the devices are easy to use.

Guy Leech is known as Australia’s #1 Fitness Guy. He won the world’s first professional Ironman race in 1984 and stayed at the top of the sport for the next decade, winning multiple titles including that of 1988 World Ironman Champion. Guy has trained a wide range of athletes, from surfing champion Layne Beachley to Olympic gold medalist Kerri Pottharst. In 2016, a personal tragedy led Guy to his current mission of making defibrillators widely available and training people to use them confidently when faced with SCA.

Today, Guy joins us to share the story of the day he could not resuscitate his close friend with CPR alone. He walks us through the statistics around SCA, explaining why people have a much better chance of survival with a defibrillator. Guy discusses the current lack of regulations around defibrillators in public places and the prevalence of cardiovascular issues, even among athletes. Guy also describes the training regimen he followed in his competitive Ironman days, reflecting on whether or not he is healthier now. Listen in for Guy’s advice for athletes with regard to heart screening and learn how you can support his mission to increase the SCA survival rate with defibrillators!

Topics Covered [1:19] The day that changed Guy’s life

• Close friend heart stopped during fitness class
• Tried to resuscitate but needed defibrillator

[4:49] The statistics around CPR and defibrillators

• 0% chance of survival with CPR alone if electrical issue
• 6% chance of survival without defibrillator
• Over 70% chance of survival with defibrillator

[9:16] Why CPR courses should include defibrillator training

• Gives confidence to use in emergency situation
• Debunk myths (e.g.: can hurt person, can be sued)

[11:39] The current regulations around defibrillators

• Some gyms’ internal rules require installation
• Only 30% of gyms in Australia have defibrillators
• Petitioning government to make mandatory

[14:34] The prevalence of cardiovascular issues

• 12 of 200 in paddling group required stints
• Top 1% of fitness, train 5 to 7 days/week

[17:02] Guy’s advice for athletes around heart screening

• Recommended for anyone over 40
• Stress test reveals what can’t see

[21:04] Guy’s current state of health and fitness

• Overworked immune system in competitive years
• Healthier now (but not as fast)

[23:35] Guy’s former Ironman training schedule

• Swim for 2 hours in morning
• Gym session, run for 1½ hours midday
• On beach for 2 hours in afternoon

[26:24] Guy’s insight on nutrition

• Not as much focus in 1980’s and 1990’s
• No alcohol during training, sensible food choices

[27:00] How Guy would train differently today

• Emphasis on recovery as important work
• Desire to win contributed to success

[28:25] Guy’s mission for defibrillators in Australia

• Significantly increase survival rate of SCA
• Educate people around saving lives

Learn More About Guy Leech Guy’s Website

Resources Guy’s Online CPR & Defibrillator Course

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What inspires you to work out and eat right? We know there are long-term health benefits to exercise and good nutrition, but sometimes that’s just not enough to keep us engaged. What if you knew you could use your strength, your proprioception and even the social skills you are developing through your wellness practice to embark on epic adventures? What if good health allowed you to expand what’s possible—and live a totally badass life?

Adam and Vanessa Lambert are the cocreators of Bee the Wellness, an innovative personal coaching company based in California. The pair has 10 years of experience in ancestral nutrition and training, and they are passionate about educating and empowering clients on their journeys to optimal health. Bee the Wellness offers one-on-one and group coaching as well as transformative retreats in Machu Picchu, New Zealand, Montana, Costa Rica and Africa.

Today, Adam and Vanessa join us to share their take on living a badass life. They discuss how Bee the Wellness leverages adventure to keep people engaged and expand what is possible for their tribe. Vanessa and Adam describe the upcoming Rhythmia Retreat in Costa Rica, sharing their own profound personal experiences with plant-based medicine. They also discuss the epic adventures offered through Bee the Wellness, sharing the details of the Montana Retreat at Glacier National Park. Listen in for insight on incorporating movement, mindset and mindfulness into your life and learn how to become a part of the inclusive Bee the Wellness community!

Topics Covered [2:07] Vanessa’s health and fitness journey

• Shy kid, put in sports to build confidence
• Turn to physicality when face challenges
• Early days of CrossFit, ancestral movement

[6:47] Adam’s health and fitness journey

• Promoted to company officer of firefighters
• Introduced S&C to improve squad abilities
• Work with Robb Wolf (support first responders)

[10:16] The power of adventure in living a badass life

• Source of motivation to keep people engaged
• ‘Expand what’s possible in experience of life’

[12:29] What to expect at Rhythmia in Costa Rica

• Plant-based medicine retreat (psychedelics)
• Altered state for healing, spiritual development

[15:43] Adam’s experience with ayahuasca

• Objective, alternate view of internal dialogue
• Allows for fundamental shifts in perception

[19:21] How Rhythmia changed Vanessa’s life for the better

• Realized coffee creating stress response
• Able to easily, gently step away

[22:57] The legal issues around plant-based medicine

• Fully legal in Costa Rica
• Licensing process = well-monitored, safer

[23:52] Vanessa & Adam’s Montana Epic Adventure Retreat

• Held on ranch near Glacier National Park
• Hiking, horseback riding + custom coaching
• Movement, mindset and mindfulness habits

[27:17] The breathing techniques Vanessa & Adam teach

• Box Breathing, counting breaths
• PRI and Wim Hof methods

[28:44] How Vanessa & Adam incorporate mindfulness

• Lead guided meditations
• ‘Infuse experience with moments of mindfulness’

[31:29] Vanessa & Adams focus on building a tribe

• Inclusivity baked in as priority of company
• Community pays forward, welcome newbies

[36:01] The benefit of Vanessa’s Authentic Self Program

• Coaching to prepare for plant-medicine work
• Additional support before and after Rhythmia

Learn More About Adam & Vanessa Lambert Bee the Wellness

Bee the Wellness Podcast

Bee the Wellness Retreats & Adventures

Resources Robb Wolf

Mark Sisson

Core Performance by Mark Verstegen and Pete Williams

Ayahuasca Foundation

Postural Restoration Institute

Wim Hof Method

Vanessa’s Authentic Self Program

Wellness Force Radio EP185 Personal Growth & Plant Medicine

Bee the Wellness EP153 Rhythmia Wrap-Up

Bee the Wellness EP141 Rhythmia Founder Gerard Powell

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Our 100th episode!

Dr Ross interviews Ali and how she got to Ali Fitness and then Primal Health and where to from here.

A special 50% discount on the 28 day lifestyle program just for Ali Fitness podcast listeners. 

Click here to purchase at 50% discount (now until March) - https://programs.primal.health/offers/bnL2ULoj?coupon_code=ALIFITNESS100

Click here to find out more about the 28 Day Lifestyle Liberation and enter coupon code ALIFITNESS100 (valid through 31st Mar 2019)

Please reach out and tell Ali who you want to hear from and what topics you are interested in? 

Email Ali@ali.fitness

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As endurance athletes, we are good at goals. We know what it takes to prepare for a race, building a step-by-step plan to achieve a certain result. But what happens if you fall short? Do you see the experience as a failure? Or can you make the mindset shift to treat life like an adventure and truly enjoy the journey—whether or not the execution was perfect?

Monika is a speaker, author and entrepreneur. She runs RAD Potential Coaching, a practice that focuses on authenticity and natural strengths. Monika combines the lessons learned from her unique experience as an IT management consultant and successful cyclist to empower her audience to reach their potential. She is also a multiple academic and athletic scholarship recipient, former Division I Volleyball player, and professional cyclist and adventure racer. Perhaps most notably, Monika set a world record in cycling, becoming the first female in history to complete the Vuelta a España.

Today, Monika joins us to share her experience as the first woman to ride the Vuelta a España, explaining how she trained for the event and what motivated her to take on the challenge. She discusses the women’s empowerment workshops she offers, sharing her top 5 strategies for gaining respect and excelling in any environment. Listen in for Monika’s insight on viewing life as an adventure and learn why life is about the journey—not perfect execution.

Topics Covered [0:58] Monika’s fitness journey

• Played college volleyball in US on scholarship
• Started adventure racing, excelled at cycling

[2:11] Monika’s experience riding the Vuelta a España

• Rode every stage hours before male professionals
• 3,300 km ride, first woman in history to complete
• Inspire others to go after big challenges

[4:31] Why Grand Tour races are not open to women

• Media concerns re: interest in televised event
• Men faster while women excel in endurance

[6:44] How Monika trained for the Vuelta a España

• No structured training (keep it fun)
• Ate local food, drank water during ride

[9:44] Monika’s view of competitive races

• UCI in Philadelphia, Netherlands
• Prefers mental aspect of ultra-endurance races

[10:47] Monika’s next big challenge

• 330 km ride, 12K-meter climb in Andorra
• Goal to finish in 24 hours (fastest male 18 hours)

[12:06] The theme of Monika’s book

• Okay to fail, doubt and make mistakes
• See life as adventure to appreciate experience

[14:10] Monika’s focus on women’s empowerment

• Experience in male-dominated fields (IT, cycling)
• Able to gain respect and be seen as equal
• Share lessons with women who want to excel

[16:10] Monika’s top 5 strategies for gaining respect

1. Be real, authentic
2. Focus on self (vs. comparison)
3. Work hard to achieve best version of self
4. Don’t make self inferior
5. Stay true to morals

[18:33] The audience for Monika’s empowerment workshops

• Corporations interested in workplace equality
• Individuals aspire to excel in any environment

[20:55] Monika’s take on the fitness and health of pro cyclists

• All must be very fit
• Health very individual

[21:51] Monika’s systems of training and recovery

• No coach, believes in listening to body
• 5 rides/week (with male pros on Saturday)
• 8 hours of sleep every night

[24:49] Monika’s strength training routine

• Leg day on Mondays
• Upper body on Wednesdays

[27:08] Monika’s thoughts on competitive cycling

• Prefers to create own challenges
• Compete against self

[29:10] Monika’s advice for Ali Fitness listeners

• Goals important to give sense of focus
• Individual journey MOST important
• Make life adventure (not about perfect execution)

Learn More About Monika Sattler RAD Potential Coaching

Monika on Instagram

Resources Unleashing the Devil in You: A Raw, Unfiltered Story About Adventure, Failure and the Pursuit of a Seemingly Impossible Dream by Monika Sattler

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So, you’ve spent your whole life working to become a professional athlete. But you’ve signed 8 contracts with 6 different teams in 4 years, and you have yet to play in a game. What do you do? Most of us would get discouraged and call it quits. Andrew East just kept showing up, and though things didn’t happen on the timeline he had planned, he did achieve his dream of playing in the NFL—and discovered a meaningful life off the field in the process.

Andrew is a long snapper for the NFL’s Washington Redskins. He played college football at Vanderbilt, serving as team captain for two years and playing in multiple bowl games. Andrew is also the host of the Redirected Podcast and the creator of Side Hustle Social, a social media marketing platform designed to support aspiring influencers in learning to make money through social media.

Today, Andrew joins us to discuss the bittersweet way he got a scholarship to play Division I college football and how he achieved his NFL dreams—on an unexpected timeline. He describes the pressure around being a professional athlete, explaining how mental health issues impact the overall health of NFL players and why they are responsible for their own wellbeing. Listen in for Andrew’s insight on the nutrition and financial challenges of professional American football players and learn to have faith when things aren’t happening on your timeline!

Topics Covered [1:24] How Andrew’s background shaped him

• Dad allowed to believe anything possible
• Parents supported college football dream

[4:12] Andrew’s opportunity to play in Division I

• Got scholarship when player murdered
• Did best to pay tribute, positive influence

[6:22] How Andrew’s dad encouraged his dreams

• Helped reach goal to earn Eagle Scout
• Drove around country to get in front of teams

[8:56] Why Andrew was insecure in his abilities

• Never know how long advantage might last
• Keep working to achieve (unexpected timeline)

[10:15] Why complacency was not an option for Andrew

• 8 contracts + 6 teams in 4 years
• ‘Not how it’s supposed to be’

[12:34] Andrew’s response to being cut from the Chiefs

• Anxiety attacks lingered for months
• Gave up on NFL, quit working out regularly

[15:57] The pressure of being a professional athlete

• Unaddressed psychological issues common
• Devote everything to dream with no Plan B

[19:13] How mental health issues impact overall health

• Brutal, often leads to addiction
• Sharing hurts chances of making team

[21:00] How Andrew finally made an NFL team

• Announced decision to quit football
• Call from Redskins 3 days later

[25:27] Why Andrew’s on-field anxiety has subsided

• Life outside football affords freedom
• Trust body to perform as trained

[28:07] Andrew’s take on NFL players’ health

• 4 out of 10 (lifestyle, financial factors)
• Relationships to self and others suffer

[33:12] The coaches who support Andrew

• Wife, father and business mentor
• Financial advisor and marriage counselor
• Football coach + speed, skill coaches
• Nutrition coach provided by team

[36:36] The increasing focus on sleep in pro sports

• Teams beginning to track
• Use tech to shape training regimen

[37:54] The nutrition of pro American football players

• Weight more important than composition
• Offensive lineman 20-25% fat

[38:29] NFL teams’ focus on winning over health

• Players ‘as replaceable as burger flipper’
• Athletes must take responsibility for own health

[41:24] What’s next for Andrew

• Just launched social media course
• Not reliant on football for happiness

[42:37] Andrew’s top advice for Ali Fitness listeners

• Work toward a goal
• Keep showing up

Learn More About Andrew East Side Hustle Social

Andrew on Instagram

Redirected Podcast

Resources Hope Sports

Redirected EP021: What is Your Identity?

Omegawave

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Why is it so hard to incorporate new, healthy habits into our lives? Why is it even more difficult to eliminate bad ones? The problem is, we are wired to make decisions based on immediate reward. Bad habits provide this instant gratification, while the reward of good habits is based in the future. Is there a way to shift the balance and give ourselves an immediate reward for doing the right thing? Or build in a cost to making a poor choice?

James Clear is the author of New York Times bestseller Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the creator of The Habits Academy, an elite training platform for building better habits in your business and personal life. His work has been featured in Entrepreneur, TIME and on CBS This Morning, among many other national media outlets. James also happens to be a talented travel photographer and accomplished weightlifter.

Today, James joins us to explain how results serve as a lagging indicator of the habits that preceded them. He walks us through the four stages of the Habit Loop, describing the crucial role craving plays in appreciating the individual response to a particular cue. James also discusses the elimination of bad habits, offering advice around restructuring your environment and putting space between you and temptation. Listen in for insight on aligning an immediate reward with your long-term goals and learn the best strategies to make healthy habits a part of your new normal!

Topics Covered [0:56] How habit-forming leads to a better life

• Habits play central role in outcomes
• ‘You get what you repeat’

[3:16] Why systems are more important than goals

• Goals afford clarity, direction
• More useful to spend energy on process

[5:32] The percentage of daily actions that are habits

• 40-50% of behavior automatic, unconscious
• Much higher percentage influenced by habit

[8:26] The spectrum of conscious to unconscious habit

• Repetition leads to muscle memory
• As fluency increases, more unconscious

[10:49] James’ take on how long it takes to build habits

• Based on frequency vs. time elapsed
• Not finish line to cross but lifestyle to live

[14:05] The four stages of the Habit Loop

1. Cue
2. Craving
3. Response
4. Reward

[19:33] How to build in an immediate cost or reward

• Lock in future behavior with commitment device
• Align immediate reward with long-term goal

[22:04] How to handle tradeoffs (i.e.: sleep vs. workout)

• Get clarity around overall identity
• ‘What does my body need today?’
• Reduce scope but stick to schedule

[27:08] How to choose the first habit to implement

• Identify keystone habit that pulls rest in line
• ‘What do I do when days go well?’

[31:03] James’ advice on starting a meditation routine

• Set an implementation intention (plan when/where)
• Scale down to just one minute in beginning
• Stack on top of current habit (e.g.: morning coffee)

[34:33] The value in priming your environment

• Make new habit convenient, frictionless
• Can be digital or physical

[35:52] James’ insight on eliminating bad habits

• Restructure environment so not as easy
• Reduce exposure (i.e.: unfollow food blogs)

[40:13] The concept of habit stacking bad with good

• Create space between you and temptation
• Example to drink water before soda

[42:50] Why it’s useful to analyze your cravings

• Understand motives puts in position to resolve
• Must be willing to experiment with substitution

[46:02] James’ top strategy on where to start

• Employ 2-minute rule
• Master art of showing up

[47:35] How to offset the all-or-nothing mentality

• ‘Never miss twice’
• Start new streak asap

Learn More About James Clear James’ Website

James on Facebook

James on Instagram

James on Twitter

The Habits Academy

Resources Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Charles Duhigg

The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg

Headspace

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Are you looking to make a positive change in your life? We’ve been taught to focus on external factors in building new habits, relying on the latest diet or a traditional gym regimen to help us slowly but surely make a lasting change. But James Fell argues that shifting attention to our core identity can bring about a sudden awakening—a lightning bolt of insight that automatically changes our behavior to sync up with the new way we see ourselves.

James writes for the Los Angeles Times, the Chicago Tribune, The Guardian and TIME Magazine, among many other publications. His blog, Body for Wife, boasts millions of readers, and he is the author of two popular books, The Holy Shit Moment: How Lasting Change Can Happen in an Instant and Lose it Right: A Brutally Honest 3-Stage Program to Help You Get Fit and Lose Weight Without Losing Your Mind. A highly-regarded motivator for lasting change, James is on a mission to help people achieve sudden insight around what inspires them to live their best lives.

Today, James joins us to discuss his own ongoing journey to health and fitness, sharing the epiphany he had in his early 20’s and how it informed his new book, The Holy Shit Moment. He walks us through Daniel Kahneman’s two-system thinking, describing the determination that comes from pursuing goals in harmony with both systems. James also explains why so many people fail to follow their passion and instead ‘tiptoe through life.’ Listen in to understand the significance in identifying the root cause of a behavior and learn James’ unique approach to making positive change in your life!

Topics Covered [0:43] James’ journey to health and fitness

• Pretty heavy by age 25
• ‘Crawl toward enlightenment’

[2:33] James’ take on becoming fit and healthy

• Ongoing process with no end point
• Ebbs and flows based on current situation

[4:04] How James leverages cycling as time to reflect

• Creativity in being outside, distracted state
• Idea for new book came when out riding

[7:27] James’ epiphany in his 20’s

• Flunking out, in debt and overweight
• ‘Action is the antidote to despair’

[9:24] Daniel Kahneman’s two-system thinking

• System 1 = unconscious ideas POP into awareness
• System 2 = slow, rational thought process

[11:59] James’ epiphany around the pursuit of writing

• Realized could do well, make money as writer at 40
• Opportunity to work part-time and build writing career

[16:48] The expectancy-value theory

• Goal meaningful and feasible
• Determined to find way

[19:07] Why so many people ‘tiptoe through life’

• Only 25% engaged, happy with work
• Yet to find passion or not ready to leap

[21:36] Why so many people don’t follow their fitness passion

• Focus on vanity due to societal constructs
• Exercise as punishment to endure vs. adventure to enjoy

[24:48] James’ insight around finding your passion

• Analysis followed by distraction
• Get outside, allow attention to be ‘seduced’

[29:21] The value in identify the root cause of behaviors

• Explore core identity (e.g.: seek comfort from food)
• Come to terms with trauma and negative emotion

[31:27] James’ approach to habit formation

• Focus on deep emotional drivers, core identity
• Behaviors change automatically with awakening

[34:49] A case study of a ‘hard pivot’

• Todd Crandell’s 13-year dependence on alcohol, drugs
• Helps others use physical activity to battle addiction

[38:27] James’ top advice on making positive change

• Belief = most important aspect
• Approach with positivity

Learn More About James Fell Body for Wife

James’ Blog

Resources The Holy Shit Moment: How Lasting Change Can Happen in an Instant by James Fell

Lose It Right: A Brutally Honest 3-Stage Program to Help You Get Fit and Lose Weight Without Losing Your Mind by James Fell and Margaret Yufera-Leitch

James’ Creativity Article in the Chicago Tribune

Thinking, Fast and Slow by Daniel Kahneman

Charles Duhigg

The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg

Racing for Recovery

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Are you working a stressful day job that doesn’t light you up anymore? Are you thinking about making your commitment to health and fitness a career, but not sure where to start? Are you interested in helping people make transformational change in their lives? If so, pursuing a health coach training certification may be the right first step.

Laura Rupsis serves as Sales Manager and Erin Power is Product Manager at Primal Health Coach Institute, an elite coaching certification program that supports health advocates in building careers that inspire others to live lives of vitality and lasting wellness. The curriculum not only educates students around the principles of ancestral health and the science of physiology, but also teaches strategies for marketing and building a successful health coaching business.

Today, Laura and Erin join us to discuss the role of a health coach, explaining how they go beyond WHAT to do and teach people HOW to implement a health plan in their daily lives. They describe what a day-in-the-life of a health coach might look like, how long it takes to build a successful full-time practice, and the steps involved in becoming a certified health coach. Listen in for insight around the ongoing support that differentiates PHCI from other certification programs and learn how to take the first step to invest in a potential new career as a health coach!

Topics Covered [2:12] The role of a health coach

• Conduit for healthy change

[4:20] How a health coach differs from a doctor or dietician

• Teach people HOW to implement in real lives
• Nurture through identity-based change

[9:01] How a health coach differs from a life coach

• Specific focus on health transformation
• Every aspect of life impact health (i.e.: sleep, stress)

[13:15] A day-in-the-life of a health coach

• Individual and group coaching calls
• Marketing, business aspects of job
• Build practice to model lifestyle

[17:45] How long it takes to build a practice

• Expect 3 years to support self full-time
• Many ‘cobble together’ income at first

[21:56] The steps involved in becoming a health coach

1. Recognize desire for change and commit to next step
2. Find program rooted in beliefs, identify weaknesses
3. Build coaching skill set AND learn entrepreneurship
4. Start talking and building following (share free info)

[27:39] What differentiates PHCI from other programs

• Clear identity in alignment with ancestral beliefs
• Teaches how to build business, marketing strategy

[33:50] The value of one-on-one experience with clients

• Testimonials, success stories build credibility

[36:36] The ongoing support offered by PHCI

• Facebook community of students and graduates
• Ongoing education through mastermind group

[41:30] The first step for people considering health coaching

• Honest conversation with someone who’s been there
• View training as INVESTMENT rather than risk

Learn More About Laura Rupsis & Erin Power Primal Health Coach Institute

Laura at PHCI

Laura on LinkedIn

Erin at PHCI

Erin on LinkedIn

Erin’s eatsimple Blog

Resources Christine Hassler

Absolution CrossFit

Health Coach Jobs on Indeed

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We know that exercise is good for our hearts, yet we hear story after story of endurance athletes dying suddenly—almost always due to heart disease that has gone undetected. Just how common are fatalities at endurance races? What are the warning signs of heart disease? And what can we do to keep our hearts healthy and prevent any kind of cardiovascular event?

Dr. Larry Creswell is a thoracic surgeon affiliated with the University of Mississippi School of Medicine in Jackson. Dr. Larry received his medical training at Johns Hopkins University, and he has been practicing for 20-plus years. He is also an endurance athlete, currently training to swim the English Channel in 2019. Dr. Larry specializes in helping recreational athletes with heart issues, and he regularly shares content online through his blog, Athlete’s Heart.

Today, Dr. Larry joins us to share the warning signs of heart disease in endurance athletes. He explains the different types of heart arrythmias, offering his take on why atrial fibrillation is more common in athletes than the general population. Dr. Larry offers advice on maintaining heart health, covering the one-time tests he recommends, the best diet for cardiovascular health, and strategies for preventing heart disease. Listen in for Dr. Larry’s insight on taking care of your heart and putting yourself in a position to help others should they experience a cardiac event.

Topics Covered [1:02] Dr. Larry’s interest in athletics and the heart

• Decision to be active at age 40 (swimming, triathlon)
• Questions about heart in people healthy and fit

[3:43] How Dr. Larry is training to swim the English Channel

• 5 days/week with long swim on weekends
• Travel to venues with similar temperature

[5:14] The details around swimming the English Channel

• 21 miles across, average of 14 hours
• 60 degrees without wetsuit

[5:54] Heart fatalities at endurance sporting events

• Uncommon but startling to witness
• Almost always unrecognized heart disease

[7:19] Dr. Larry’s 6 warning signs of heart disease

1. Chest pain, tightness during exertion
2. Unusual shortness of breath
3. Palpitations or pounding in chest
4. Light-headedness during exercise
5. Fatigue out of proportion
6. Decrease in performance

[11:28] The value of HRV tracking in heart health

• Identify abnormally high heartrate when not exercising
• Indicative of arrythmia

[13:04] The different types of arrythmia

• Bradycardia = <60 bpm
• Tachycardia = >100 bpm
• Atrial fibrillation = irregular

[16:17] Why atrial fibrillation is more common in athletes

• Heart responds to exercise by growing
• May cause disorganized electrical activity

[18:14] The treatment options for atrial fibrillation

• Take aspirin or blood thinner
• Medication (occur less often, less severe)
• Ablation procedure

[19:33] How symptoms differ in men and women

• Men experience crushing pain in chest
• Women’s pain subtler (i.e.: tightness)

[21:10] What to do if you experience the warning signs

• Discussion with doctor
• Specific tests based on symptoms

[22:18] Dr. Larry’s advice on maintaining heart health

• Visit doctor for physical exam on annual basis
• One-time EKG to ensure normal electrical activity
• One-time echocardiogram to view heart structure

[25:10] Dr. Larry’s insight on calcification around the heart

• Occurs when develop plaque around arteries
• No clear correlation with athletes

[27:34] How to prevent heart problems

• Exercise on regular basis
• Eat well and don’t smoke
• Be honest about warning signs
• Seek help when necessary

[28:55] The family history factors to watch

• Early coronary heart disease in family tree
• Relatives die suddenly without explanation
• Inherited problems cause sudden death (e.g.: long QT syndrome)

[31:04] The best diet for heart health

• Real food like lean proteins, fruits and vegetables
• Avoid processed foods with more than 5 ingredients
• Limit sodium intake (season food with alternatives)

[36:10] How to identify and help someone having a heart attack

• Fall to ground, pulseless and not breathing
• Perform CPR promptly and get defibrillator

[41:57] The effectiveness of CPR in cardiac arrest

• 15% survival rate outside hospital setting
• Up to 30% if access to defibrillator, CPR

[43:09] Dr. Larry’s take on excessive training and heart health

• Skeptical that exercise is detrimental to heart
• Professional cyclists have higher longevity than gen pop

[45:24] Dr. Larry’s recommendations around minimum exercise

• 150 minutes aerobic training per week
• 30 minutes of resistance training

[50:03] Dr. Larry’s #1 piece of advice

• Take care of heart best you can
• Be in position to help others

Learn More About Dr. Larry Creswell Athlete’s Heart

Athlete’s Heart on Facebook

Athlete’s Heart on Twitter

Resources AHA Recommendations for Physical Activity

CDC Physical Activity Guidelines

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The quality of your sleep has a profound impact on your overall health and wellbeing. Unfortunately, we live in a world filled with artificial light that fools our bodies into thinking that it’s always daytime—and ultimately disrupts our sleep. What can we do to minimize our exposure to blue-light and make our nights more restful and restorative?

James Swanwick is a health coach, speaker, investor and entrepreneur. He is the creator of Swannies blue-light blocking glasses and the cofounder of Swanwick Sleep. James is also a former SportsCenter anchor and host of The James Swanwick Show podcast. He was honored as one of Forbes Top 25 Networking Experts.

Today, James joins us to offer his best advice around achieving optimal sleep. He explains how he developed an interest in the science of sleep and shares his personal health journey. James also discusses what he learned about peak performance from high-level athletes as an ESPN anchor. Listen in to understand how eliminating alcohol led James to other healthy habits and learn what you can do to sleep deeper and feel more refreshed each day!

Topics Covered [0:42] How sleep became James’ focus

• Friend introduced to idea of blocking blue-light
• Slept deeper and felt more refreshed
• Created own range of glasses, products

[3:22] The sleep hacks that didn’t work for James

• Melatonin (became dependent)
• Implementing consistent bedtime

[4:55] When to wear blue-light blocking glasses

• Last hour before sleep
• During day for relief from extended exposure

[7:25] How to avoid blue-light without glasses

• Live nighttime life by candlelight
• Block as much artificial light as possible

[9:52] James’ free sleep hacks

• Let sun hit skin within 5 minutes of waking
• Engage in morning exercise
• Avoid caffeine after 2pm
• Sleep in 65- to 69-degree temperature
• Eat well and drink water
• Reduce stress, anxiety (meditation)

[15:55] James’ best practices for Wi-Fi and computer use

• Turn off Wi-Fi at night if possible
• Stop using computer/phone 2 hours before bed

[17:39] James’ tips for achieving optimal sleep

• Apps to strip blue-light from laptop/phone
• Blackout curtains, silk sleeping mask
• Lavender and eucalyptus essential oils
• Magnesium supplements
• Earplugs OR soothing sounds
• Establish consistent wake-up time

[25:31] What James learned from high-level athletes

• Feel fear but take action anyway, trust safety net
• Unwavering commitment to peak performance
• Consistency in training, nutrition (sets and reps)

[32:33] James’ personal health and wellness habits

• Eliminating alcohol led to series of healthy practices
• Write down 20 things grateful for before touch phone
• Take care of flowers as inspiration to take care of self

[37:37] James’ top advice for health and wellbeing

• Just do it + do it NOW
• Try 30-Day No Alcohol Challenge

Learn More About James Swanwick James’ Website

Swanwick Sleep

The James Swanwick Show

Resources 30-Day No Alcohol Challenge

Landmark Forum

Lighting Science

Phillips Wake-Up Lights

Joovv

Ben Greenfield Fitness

Dr. Michael Breus

f.lux

Night Shift for iPhone

Twilight for Android

Calm App

Headspace

Mark Wahlberg on Instagram

Vipassana Meditation

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We understand that food is fuel but figuring out what fuel is best for us can be challenging. Should we follow a keto diet? Or would paleo be best? What’s the difference? And what are the benefits to being in ketosis? Diane Sanfilippo argues that there is no one-size-fits-all when it comes to nutrition, and she encourages a focus on real food rather than getting dogmatic about a single ‘right way’ to eat.

Diane is a Certified Nutrition Consultant who specializes in paleo nutrition, blood sugar regulation, food allergies and intolerances and digestive health. She is also the founder of Balanced Bites, an online resource designed to help people live a better life through real food nutrition, and cohost of the Balanced Bites Podcast. Diane is best-known as the New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and coauthor of Mediterranean Paleo Cooking. Her new book, Keto Quick Start, will be released in January 2019.

Today, Diane joins us to clarify the difference between the paleo and keto diets and explain what it means to be in ketosis. She shares the benefits of being in ketosis, discussing who might do well on a keto diet and how to adapt it for the long-term. Diane also addresses how fat-fueled athletes could modify a keto diet and why keto is beneficial to many—but not all—women. Listen in to understand why eating whole foods is more important than following a specific diet and learn Diane’s best advice on finding the nutrition plan that feels best for YOU!

Topics Covered [1:03] The difference between paleo and keto

• Paleo involves food choices, quality
• Keto = eating for specific metabolic state
• Possible to do both at same time

[3:08] The metabolic state of ketosis

• Rely on ketones as fuel source, not glucose
• Body naturally shifts to produce ketones

[4:17] How many grams of carbs in the keto diet

• Different from person to person
• 30-50 grams total

[6:27] How to know you’re in ketosis

• Last longer between meals
• Mental clarity, improved sleep

[7:38] Who might benefit from the keto diet

• Struggle on high-carb, low-fat diet
• Feel deprived or don’t enjoy food
• Type 2 diabetes, neurological or hormonal issues

[8:40] How long you should maintain a keto diet

• Try for 3 months, discontinue if don’t feel good
• Can adapt for long-term with occasional breaks

[11:06] Keto for fat-fueled athletes

• Need more carbs to replenish glycogen levels
• May experience headaches, sluggishness in workout

[13:44] Diane’s insight on keto for women

• Beneficial to many women
• Discontinue if low body temp, irregular menstruation
• Lifestyle and relationships impact way food works

[17:16] Diane’s emphasis on whole foods

• Misguided to think keto good regardless of food quality
• Not healthier in long-term if consuming processed foods

[20:30] Diane’s favorite go-to keto meals

• Salads (leafy greens with protein)
• Lettuce wraps, chicken

[22:51] What’s unique about Keto Quick Start

• Extensive info on choosing healthy fats
• Presents facts without being dogmatic

[30:41] Diane’s best advice on health and nutrition

• Focus on real food
• Eat some animal products
• Give self grace
• Don’t get dogmatic

Learn More About Diane Sanfilippo Balanced Bites

Balanced Bites Podcast

Diane’s Book Tour Schedule

Diane on Instagram

Resources Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes by Diane Sanfilippo

Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo

Books by Diane Sanfilippo

Books by Leanne Vogel

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‘How do you get faster by slowing down?’ Today’s guest enjoyed a 15-year career as an elite triathlete – and improved year after year – because he learned to train smart, avoid injury and burnout, and build a deep level of fitness.

Mark Allen is one of the most decorated triathletes in the history of the sport. He is a six-time champion of the Ironman Triathlon Hawaii, a ten-time winner of the Nice International Championships, and the only triathlete to have a 20-race winning streak. Mark was named Triathlete of the Year six times, he is a member of the Ironman Triathlon Hall of Fame, and he was voted ‘The Greatest Endurance Athlete of All Time’ in a worldwide poll conducted by ESPN in 2012.

Today Mark runs MarkAllenCoaching, a global online training community which serves athletes at all levels, from beginners through elite triathletes. He is a sought-after speaker and consultant, as well as the co-author of Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You. Mark joins Ali to share his wealth of knowledge and experience, explaining how to train smart and offering his advice with regard to strength training. Listen in to understand Mark’s approach to nutrition and the value of meditation practice.

Topics Covered

[1:01] Mark’s secrets to a 15-year career

• Trained smart, building his aerobic system (heart rate 155bpm)
• Long off-seasons to recharge
• Only raced 7-8 times per year

[6:03] How it felt when Maffetone advised Mark to slow down in training

• ‘How do you get faster by slowing down?’
• Fellow triathlete Colleen Cannon urged Mark to stick with it
• Aerobic development allows you to maximize the speed you have
• Saw results at race in Kauai two months later

[8:18] Mark’s psychology going into that first race in Kauai

• Low expectations (only one speed session in preparation)
• Didn’t know how training would translate to performance
• Pleasantly surprised to have deeper bank of energy to tap into

[10:35] Additional strategies Mark employed to train smart

• Incorporated strength training via coach Diane Buchta
• Dramatic change as rebuilt muscle mass

[12 :47] How Mark would have trained differently if he knew then what he knows now

• Functional strength work
• Incorporate an element of balance into strength work
• Engage multiple muscles in any one movement

[16:09] How Mark integrates strength and conditioning into training for his clients

• Triathletes over 35 see biggest gains from strength work
• Keep it simple – the mind must be quiet for maximum impact

[19:34] Mark’s guidance for achieving a quiet mind

• Make it your focus
• Allow yourself to get absorbed in the natural environment
• Can be challenging during the chaos of a race
• Must stay fully engaged to give everything you have

[21:26] Mark’s meditation training with Brant Secunda

• Develop relationship with nature
• Answers to big questions come when your mind is quiet
• Important to train mind as well as body

[26:47] Additional qualities that attributed to Mark’s success

• ‘Great sleeper’ (10 hours per night)
• Ability to let it go – didn’t spend the evening on analysis

[29:18] How Mark approached nutrition

• Balanced diet – not afraid of fat
• High nutrient-density foods
• Didn’t eat as much as competitors
• Body got what it needed with fewer calories

[31:49] Mark’s approach to nutrition during races

• Things body could absorb quickly, i.e.: sports drinks
• Energy equation: How fast can I go, but get carbs in quickly enough to maintain pace?
• Aerobic training allowed him to use fat for fuel
• He needed fewer carbs to sustain pace

[34:26] The relationship between health and fitness for elite athletes

• Triathlons put huge demand on body
• Always one step away from injury or burnout
• Takes time to replace energy, nutrients
• Competing once in a while makes you stronger
• Trying to sustain peak level year after year can take a toll on health
• Autopsies on long-distance runners found severely malnourished

[38:00] How Mark knew it was time to retire

• Achieved best preparation for Iron Man in 1995
• Saw no reason to go back
• Witnessed others who couldn’t enjoy exercise after career due to injury, etc.

[39:40] How Mark moved on after racing

• Wasn’t difficult because he didn’t thrive on competition
• He loved training and exploring the body’s capabilities – which he can still do
• Surfing allows him to daydream and quiet his mind now

Learn More About Mark Allen

MarkAllenCoaching

Shamanism: Brant Secunda

Resources Mentioned

Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You by Mark Allen and Brant Secunda

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So, you’ve mastered the art of physical fitness. But are you financially fit? There’s no getting around it: Money is an important tool we need to function in the world. The problem is, most of us were never taught the money methodology necessary to achieve financial freedom. What if we could learn how to spend wisely, investing as much in building wealth as we do in our fitness and health?

Krisstina Wise is a real estate mogul, millionaire coach and successful serial entrepreneur. She has founded several multimillion-dollar businesses including her current venture, Wealthy Wellthy Life, an educational platform at the intersection of financial wealth and vibrant health. Through her coaching practice, podcast and online courses, Krisstina teaches people the mindset, tools and systems that she used to transform her own life and achieve financial abundance AND peak health. She is also a sought-after international speaker and the author of Amazon bestseller Falling for Money.

Today, Krisstina joins us to share her journey to wealth and wellness, including the financial, health and relationship breakdowns that led to major breakthroughs. She uncovers her top two money truths, discussing how to develop a positive money mindset and explaining the Rubik’s Cube metaphor of money. Listen in for Krisstina’s insight into focusing on the areas of your life that are out of balance and learn the value of working toward physical, financial AND relational fitness.

Topics Covered [2:11] Krisstina’s journey to health and wealth

• Grew up poor and ashamed of poverty
• High income in real estate as young adult
• Divorce resulted in $150K in debt
• Personal mission to learn wealth-building
• Health crisis demonstrated body #1 asset
• Pivot to become health/wealth educator

[11:36] Krisstina’s first truth of money mindset

• How you feel about money matters (view as tool)
• Get to place where triggers are positive

[16:41] The Rubik’s Cube metaphor of money

• Anyone can solve if understand pattern
• Earn, spend and invest = brain, heart and lungs
• Need each other for system to function

[25:02] Krisstina’s three foundational life categories

• Health, money and relationships
• Must examine, invest in all three

[30:34] Krisstina’s relationship crisis in 2017

• Walked away from loveless marriage
• Divorce + dad’s death took emotional toll

[35:38] The concept of ‘balancing’ vs. achieving balance

• Focus attention on area out of balance
• Work toward growth and embrace the struggle

[40:15] Krisstina’s favorite money myth to bust

• Answer not in making more money
• Build wealth by how spend money

[44:48] Krisstina’s upcoming Wealthy Wellthy event

• First day—financial wealth and sales training
• Second day—Navy SEALS present on health

Learn More About Krisstina Wise Wealthy Wellthy Life

Krisstina’s Podcast

Resources Falling for Money: How to Have a Lifetime Love Affair with Your Finances by Krisstina Wise

Krisstina’s 5 Truths Webinar

Wealthy Wellthy Live

Way of the Peaceful Warrior by Dan Millman

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Lifestyle-driven chronic disease accounts for 86% of healthcare costs in America, but the current system was not designed to address the issue. So, how do we build a new operating system that is proactive rather than reactive? That focuses on lifestyle rather than medication? That is built on empowerment and community rather than disease and risk and fear?

James Maskell is the founder of KNEW Health, a payer solution for chronic disease reversal, and the host of the Functional Forum podcast and flagship show, the world’s largest integrated medicine community. A sought-after international speaker, he has appeared on TEDx, TEDMED and HuffPostLive. James is passionate about creating the structures necessary to evolve humanity beyond chronic disease.

Today, James joins us to discuss the numbers around chronic disease, explaining why people living in the Blue Zones are much healthier than the general population. He shares the KNEW Health approach to healthcare, discussing how the cost sharing model differs from traditional insurance, the services provided by the KNEW Health billing concierge, and the criteria for becoming a member. James also describes the impact of the ACA in America and how it has put money behind an inefficient system that has no discernible impact on health. Listen in for insight into how James is building a network of functional medicine doctors and learn how to create a community to support you in adopting healthy habits that prevent chronic disease.

Topics Covered [1:36] James’ interest in chronic disease prevention

• Grew up with integrated medicine
• Better alternative to existing system

[3:54] The numbers around chronic disease

• Cost of $47T in next 20 years
• Accounts for 86% of costs in US
• Life expectancy decrease (last two years)

[5:53] The Blue Zones

• Societies where people live to 100
• Much lower incidence of chronic disease
• Common thread = culture and community

[7:16] The KNEW Health approach to healthcare

• Create culture and community
• Build new operating system of medicine
• Promote practice of functional medicine

[11:22] How cost sharing differs from insurance

• Cost sharing has no network
• Pay cash for significant discount
• Submit bill to community, receive check

[20:03] The benefits of paying in cash

• Doctor works for YOU
• Dramatic cost reduction

[22:42] The KNEW Health billing concierge

• Directs client to best facility
• Negotiates rate to reduce bill

[27:34] The criteria to become a KNEW Health member

• American citizen under 65
• Best fit for health conscious, self-employed

[32:10] The potential for KNEW Health to expand globally

• Need in America to create preventive system
• Every country struggling with chronic disease

[35:16] The impact of the Affordable Care Act

• 60% of insurance revenue from government
• Put money behind inefficient system

[37:41] Why James started with doctors

• Increase # of functional medicine doctors
• Make easier to learn about this approach
• 30K doctors in network thus far

[41:11] James’ advice on healthcare

• Behavior change sustainable in community
• Online resources to make offline connections

Learn More About James Maskell KNEW Health

Functional Forum

Evolution of Medicine

Resources The Evolution of Medicine: Join the Movement to Solve Chronic Disease and Fall Back in Love with Medicine by James Maskell

The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest by Dan Buettner

The Blue Zones Solution: Eating and Living Like the World’s Healthiest People by Dan Buettner

GladdMD

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There are a number of different health and fitness professionals who can help you reach your goals, each of whom will see your situation through a different lens. But what if you had a team of experts who could look at your health from many angles and leverage their own experiences with body image, the psychology of eating, nutrition and fitness training? What if you had a community to help you achieve health and fitness for the long term?

Julie Ralston ran a successful natural pet store for 15 years before expanding her interest to include human health and wellness. Now she is a Primal Health Coach, certified Primal Play Instructor and a student of the Psychology of Eating. Julie is passionate about helping real women make solid choices that bring more vibrance into their lives, and to that end, she is teaming up with Ali and Jen Zetterstrom to found Primal Health, a program that provides personalized coaching to help women implement sustainable changes for lasting health and wellness.

Today, Julie is taking charge of the podcast, asking Ali to share her inspiration to support women through Primal Health. Ali gets personal, discussing the childhood experiences that led to her issues with body image and the psychological aspects of health and wellness. We learn about Ali’s path from being a bit overweight to running marathon distances on a daily basis as well as the health issues she suffered as a result of overtraining. Ali also discusses her current eating habits and how her views on sleep and training have evolved over time. Listen in for insight around the common struggles among women Ali has trained and learn how she and Julie are helping other women through the Primal Health community!

Topics Covered [3:01] Ali’s insight on the concept of home

• Lived in Australia, Japan, Hong Kong and NYC
• Not about where live but who you’re around

[5:13] A week in the life of Ali Watts

• Prioritize sleep, at least seven hours
• OURA, Elite HRV for readiness score
• Conscious training (balance mobility, strength)
• Gymnastics training, kettlebells, rings and cycling

[11:48] Ali’s eating habits and nutrition

• No meat, loves fish and seafood
• Good balance of macronutrients
• Healthy carbs (i.e.: vegetables)

[17:37] Ali’s transition from corporate to fitness coaching

• Always had passion for sports, health
• Rose through ranks in banking
• Several training courses (e.g.: yoga, PT)
• Left banking eight years ago

[20:03] Ali’s relationship with body image as a teen

• Unwanted sexual experience as preteen
• Made self unattractive for protection
• Lost weight hitchhiking through Japan
• Got into running to stay thin
• Suffered from chronic fatigue

[27:44] The health issues associated with overtraining

• Major IBS, diagnosed with osteopenia
• Form of anorexia (not eating enough)
• Struggle to get pregnant at 1% body fat
• Rough seven years of IUI and IVF
• Double hip surgery

[36:10] The common struggles among the women Ali trains

• Many have osteopenia, need resistance training
• Hormone imbalances and psychological factors

[42:44] Julie and Ali’s new project called Primal Health

• Team of professionals with different expertise
• Inspire women to pursue optimal health

[45:38] What Ali is digging right now

• MoveIntoHealth month at Primal Health

• OURA Ring to hold accountable for sleep

Learn More About Julie Ralston Primal Health

Primal Health on Facebook

Primal Health on Instagram

Resources Paleo f(x)

Elite HRV

OURA Ring

Ali Watts on Ali Fitness EP018

Primal Health’s #MoveIntoHealth Month

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Most endurance athletes come to yoga because we are in recovery from an injury or surgery of some kind, or perhaps even an addiction to exercise. And the physical benefits are many, helping practitioners gain flexibility and strength and affording them the opportunity to stay active while they heal. But what surprises many of us is the spiritual aspect of the practice, the self-awareness and mental clarity that we can then apply to other areas of our lives. Whether your pain is physical or emotional, embracing yoga as a way of life has the potential to help you heal—and navigate life’s ups and downs with grace.

Stephanie Spence is an internationally-acclaimed yoga instructor, activist, author and entrepreneur. She has been published online and in print magazine OM Lifestyle, Yoga UK and Yoga Guide. Stephanie writes the award-winning yoga blog One With Life, and she is the author of Yoga Wisdom: Warrior Tales Inspiring You On and Off Your Mat. Stephanie has been practicing yoga for nearly 40 years, and she is passionate about educating and inspiring as many people as possible to try yoga and adopt the practice as a system of living.

Today, Stephanie explains how she discovered yoga to address her back pain at the age of 19. She walks us through the fundamentals of yoga as a physical, emotional and spiritual practice, explaining the wide range of styles and her approach to using yoga as medicine. Stephanie also covers the eight limbs of yoga as a system for living and her personal take on yoga in the context of competition. Listen in for insight around how Stephanie’s epic yoga road trip informed her book, Yoga Wisdom, and learn how embracing yoga could transform your life!

Topics Covered [1:13] How Stephanie discovered yoga

• Taking drugs for twisted spine at age 19
• Trainer friend suggested yoga
• Slept better, improved focus and energy

[4:00] The fundamentals of yoga

• Physical, emotional and spiritual practice
• Welcoming regardless of age, weight, etc.

[6:38] The range of yoga styles

• From ashtanga (intense) to yin (restorative)
• Try several to see what works for you
• Start with beginner class, share goals w/ teacher

[11:02] The two main components of yoga

• Breath and being in body
• Translate mindful practice to life

[15:03] The eight limbs of yoga as a system of living

• Yama—moral vows, discipline
• Niyama—observation
• Asana—posture
• Pranayama—breathing techniques
• Pratyahara—sense withdrawal
• Dharana—focused concentration
• Dhyana—meditative absorption
• Samadhi—bliss, enlightenment

[21:58] Stephanie’s book, Yoga Wisdom

• Inspired by yoga road trip (10 years, 40 countries)
• Common thread among teachers interviewed
• Use yoga to move through ups and downs w/ grace
• Helped Stephanie reclaim voice and LIVE yoga

[27:25] How Stephanie uses yoga as medicine

• Slower, healing styles to recover (i.e.: chair class)
• Lighthearted practice to balance flexibility, strength

[36:42] Stephanie’s take on competitive yoga

• Focus on joy of achieving rather than competition
• Value in exposing more people to yoga (e.g.: Olympics)

[41:22] Stephanie’s dharma to inspire people to embrace yoga

• Comforting, powerful to know purpose (gives peace)
• Realized on road trip, experienced new kind of elation

Learn More About Stephanie Spence Stephanie’s Website

Yoga Wisdom: Warrior Tales Inspiring You On and Off Your Mat by Stephanie Spence

Resources Ana Forrest

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Though the field of research around the gut microbiome is brand new, the latest understandings are changing our definition of the optimal human diet. We are also learning how factors like activity, stress and sleep impact the microbiome. So, what foods promote the growth of beneficial strains of bacteria? And how can we make better lifestyle choices that will increase diversity in the microbiome—and improve our health overall?

Medical biophysicist Dr. Sarah Ballantyne, PhD, is the creator of The Paleo Mom, an award-winning online resource that distills the science behind how diet and lifestyle impact health. She also serves as the co-host of the syndicated Paleo View Podcast and architect of the premier Autoimmune Protocol Lecture Series. Sarah has a background in academic research around critical care medicine, gene therapy and cell biology, and she is the author of a number of bestselling books on the nutritional approach to optimal health. Sarah’s path to becoming an internationally-recognized health advocate was informed by own journey, and she is on a mission to tackle public health at the level of scientific literacy.

Today, Sarah offers insight around gut health, explaining the connection between a leaky gut and a lack of diversity in the microbiome. She discusses how to modify your diet to improve gut health and the science behind the lifestyle factors that impact the microbiome. Sarah also shares advice on changing your diet gradually to prevent GI issues, leveraging food-based probiotics and working with a functional medical practitioner. Listen in for insight around the dangers of the ketogenic diet and learn why a balance of macronutrients is what’s best for you—and your gut!

Topics Covered [1:45] Sarah’s mission to improve public health

• Educate people around WHY choices better
• Empower critical thinking about new info

[4:00] Sarah’s take on the terms Paleo and nutrivore

• Resonates with nutrivore (receive nutrients from food)
• Message of Paleo diluted by infighting in community

[8:55] Sarah’s insight around gut health

• Leaky gut connected with lack of diversity in microbiome
• Mushrooms considered foundational for healing
• Gut loves phytochemicals and polyphenols
• Fruits and vegetables, herbal tea and honey
• Vitamin D deficiency inhibits growth of beneficial strains

[16:00] How to modify your diet to improve gut health

• Cook with whole mushrooms 3X/week
• Incorporate fish and seafood (Omega-3 fats)
• Eat organ meat for vitamin A
• Variety of high-fiber vegetables

[19:18] The lifestyle factors that impact the microbiome

• Stress, lack of sleep and overtraining decrease diversity
• Activity increa

[21:23] Sarah’s advice on dramatically shifting your diet

• Can cause GI symptoms depending on species at start
• Approach diet iteratively, give microbiome time to adjust
• Consider bacillus-based probiotic supplement
• No way of precision editing individual microbiome yet

[29:02] What you can learn from a stool test

• Identify strains to tackle with anti-microbial (e.g.: SIBO)
• Recognize and treat parasites

[32:07] Why Sarah recommends food-based probiotics

• Fermented foods include hundreds of strains
• Exposure to soil-based organisms (e.g.: organic vegetables)
• More time in nature, find places not treated by chemicals

[38:02] Sarah’s thoughts on the ketogenic diet

• Only supports in case of neurological disease (i.e.: epilepsy)
• Mimics starvation, problematic for long-term health
• Not enough fiber for gut microbiome

[41:44] The importance of balance in your diet

• High-fat and low-fat diets both detrimental
• Need moderation of fat, protein and carbs
• Each macronutrient between 20% and 50%

[45:40] Sarah’s advice for people with difficulty absorbing fiber

• GI symptoms likely related to gut dysbiosis
• Constipation—start with leafy greens, move up slowly
• Diarrhea—bifidobacterium, lactobacillus most beneficial
• Work with functional medical practitioner

Learn More About Sarah Ballantyne The Paleo Mom

The Paleo View Podcast

Resources Books by Sarah Ballantyne

Go to Bed Online Program

Autoimmune Protocol Lecture Series

The Danger of Ketogenic Diets and Why Most of Us Shouldn’t Do It

Healthy Gut, Healthy You by Dr. Michael Ruscio

TPV EP316: Is the Carnivore Diet Healthy?

Squatty Potty

Step and Go Stool

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If something seems to good to be true, it probably is. But we may have discovered the one exception to that rule, red-light therapy. Not only do light treatments eliminate skin issues like eczema, the therapy has been proven to reduce joint pain and inflammation, stimulate muscle recovery, improve thyroid function and boost testosterone levels, just to name a few of its many health benefits.

Justin Strahan is the Cofounder and Research and Development Lead at Joovv, the premier LED light therapy device company. The Joovv product line helps you reach your health and fitness goals via red and near infrared light therapy for targeted or full-body treatment. An engineer by trade, Justin managed design and development teams in the construction industry for 16 years prior to pursuing Joovv full-time.

Today, Justin explains how his wife’s search for alternative health therapies served as the inspiration for Joovv. He discusses the specific benefits of red and near infrared wavelengths, the differences between light therapy and the infrared sauna, and the specifics of Joovv’s FDA approval and additional safety testing. Justin also covers how the Joovv’s LEDs differ from lasers and the best practices for use of the Joovv Mini. Listen in for insight around the research corroborating light therapy’s wide range of benefits—and learn about the impact of light on your overall health!

Topics Covered [0:41] The impetus for Joovv

• Wife’s search for alternative health therapies
• Red light therapy eliminated eczema
• Search treatment to use at home
• Research around wide range of benefits

[5:13] Where red light fits into the spectrum

• UV <400 nanometers
• Visible = 400 to 700 nanometers
• Infrared >700 nanometers
• Joovv uses red 600-670, near infrared 800-880

[7:05] How Joovv chose its light spectrums

• Research demonstrates most effective
• Restores healthy cellular function
• Visible red absorbed by skin tissue (i.e.: collagen production)
• Near infrared addresses deeper tissue (e.g.: muscle recovery)

[9:27] The difference between light therapy and the sauna

• Sauna raises temperature (similar to exercise)
• Light therapy feeds cells (form of nutrition)

[12:42] Lasers vs. LED lights

• Concern with overheating tissue in lasers
• LED just as effective, can treat entire body
• Laster better for recovering from injury
• LED best application for skin issues

[16:17] The Joovv’s safety testing

• Secured FDA approval
• No danger in raising tissue temperature
• Safe for eyes (benefits degenerative eye disease)

[17:39] The lesser known benefits of light therapy

• Effects every cell function including thyroid
• Improves testosterone levels

[20:16] The timeline of Joovv’s benefits

• Improve sleep quality right away
• Collagen production takes five weeks

[23:46] What to look for in a light therapy product

• Light intensity (30 ml/cm2)
• Wavelength (630-670, 810-880)
• Treatment area (fully body system)
• FDA approval
• 10-minute treatment time

[29:19] How to use the Joovv Mini

• Depends on individual health goals
• Face for skin, relaxation and sleep quality
• Target specific area (i.e.: knee issue)

[31:03] Justin’s insight around EMF outputs

• Joovv takes drastic steps to eliminate
• Similar to house with electrical wiring
• Multiple forms of shielding in power cord

[34:00] The appropriate distance for the Joovv

• Hold or stand six inches away
• Close enough for deep treatment in 10 minutes
• Far enough for air to keep body, device cool

[35:55] How the Joovv Mini compares with internasal devices

• Internasal built for impact on brain function
• Joovv designed to expose as much of body as possible

[36:52] The research around light therapy and cancer

• Thought might speed tumor growth
• Actually supports body in fighting cancer

[39:01] The health outcomes to track with Joovv

• Sleep, energy and cognitive function
• Hormone levels and blood work
• Document, photograph specific issues

[41:00] Justin’s top tip for Ali Fitness listeners

• Reevaluate impact of light on overall health
• Get as much natural sunlight as possible

Learn More About Justin Strahan Joovv

Justin on LinkedIn

Resources Sunlighten

Sunlighten on Ali Fitness EP073

Lew Lim

Vielight

Dr. Michael Hamblin at Harvard

Joovv Research Studies

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We endurance athletes are all about the execution. We do discipline quite well, following a training schedule that allows us to compete at the highest level. But how many of us are truly enjoying the process? What if we could challenge ourselves AND see the incredible beauty in every moment? How might that improve our overall health?

Ash Ghandehari is a former food and beverage manufacturing insider turned IRONMAN, entrepreneur, environmentalist and inspirational speaker. Ash has completed in 20 marathons and 7 IRONMAN races, including the World Championship in Kona. Inspired to replace the sugary, unhealthy drinks popular with endurance athletes, he founded Hyburst to provide a healthy alternative—and reduce the plastic waste and pollution accelerated by the food and beverage industry. Ash is also the host of the popular podcast FitXTalks and part of the HeartCore Leadership team, platforms that support Ash is his mission to help people live their miracle.

Today, Ash shares his expanded definition of fitness, explaining why finding joy in the training process is just as important as the execution. He discusses the ‘pattern interrupt’ that revealed his emptiness and disconnection and his ongoing ambition to find the meaning in each moment. Listen in to understand how Ash’s transformation improved his overall health and learn what you can do to challenge yourself AND enjoy the journey!

Topics Covered [1:27] Ash’s introduction to fitness

• Swim, soccer and team handball as boy
• Father saw body/mind connection

[2:22] Ash’s training today

• Run, cycle and swim on PCH in California
• ‘Training for life’

[3:08] Ash’s new definition of fitness

• More than physical wellbeing, nutrition
• Includes relationships, expansive mind
• ‘Live your vision’

[5:00] What Ash wishes he’d known much earlier

• Power of meditation to envision, create
• ‘Peace creates exponential results’

[7:47] The evolution of Ash’s LIFE acronym

• Lasting vision
• Integrate into life
• Venture to do things differently
• Execute has shifted to Enjoy

[10:12] How Ash realized something was missing

• Meeting wife as ‘pattern interrupt’
• Empty, alone and disconnected
• Hypercritical of self and others
• Search for meaning vs. meaning in each moment

[17:19] The Type A hunger for accomplishment

• Possible to compete AND enjoy process
• Reminder to create connection, fun
• Ask ‘What do you really want?’

[23:28] How to create your own ‘pattern interrupt’

• Get connected with vision, miracle
• Surround self with honest friends who care
• Write down where lying to self
• Examine belief system and rebirth authenticity

[29:34] Ash’s insight on reframing success

• Defined as accomplishments, credentials and trophies
• Relationships, joy and passion more important

[32:38] How Ash’s transformation made him healthier

• New neural pathways based on shift in behavior
• Knowing you matter improves mental wellbeing
• Relationships most important factor in longevity

[34:39] Ash’s evolving mission

• Eliminate plastic waste for healthier world
• Create authentic, food-based product
• Give birth to miracles in everyone’s life
• Encourage two-year-old version of self

Learn More About Ash Ghandehari Live Your Miracle

FitXTalks Podcast

FitXTalks on Instagram

FitXTalks on Facebook

Resources Hyburst

HeartCore Leadership

Bob Roth on FitXTalks

Ash on The Steve Weatherford Show

Stanford’s Longevity Study

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If you’re enduring a difficult time, either physically or emotionally, you are likely focused on the obstacles that lie ahead. Whatever you may be recovering from, be it cancer, major surgery, the loss of a child, or any number of other challenges, moving forward may seem insurmountable. But what if you had something awesome on your calendar—like an ultra-adventure race—that would inspire you to train every day, even on your worst days? Something that would shift your focus away from the SETBACK and make your life all about the COMEBACK?

Robyn Benincasa is a World Champion Adventure Racer, sought-after motivational speaker, three-time Guinness World Record kayaker, San Diego firefighter and ten-time Ironman triathlete. Robyn is also the founder and CEO of The Project Athena Foundation, a nonprofit set up to help survivors live an adventurous dream as part of their recovery. Her book, How Winning Works: 8 Essential Leadership Lessons from the Toughest Teams on Earth, is a New York Times bestseller.

Today, Robyn shares her background as an athlete and the medical setback that threatened her ability to race. She explains how her own experience and that of a close friend and breast cancer survivor inspired the idea for Project Athena and describes some of the inspiring survivors who’ve won grants from the foundation. Robyn offers insight around winning as a team player and the differences between being a soloist and a teammate. Listen in to understand the challenges of staying healthy as an ultra-endurance athlete and learn how pushing yourself to ‘dare mighty things’ builds a foundation of confidence!

Topics Covered [0:49] The teamwork of firefighting

• All bring different skills, value
• Think differently to solve problems

[2:57] How Robyn got into fitness

• Always done sports (e.g.: gymnastics, track)
• Competing since age 8

[3:43] Robyn’s medical setback

• End-stage osteoarthritis in both hips
• Multiple hip replacements

[5:42] Robyn’s recovery from hip surgeries

• Waited year after revised surgery
• Hip flexor issues on left leg

[9:18] The impetus for Project Athena

• Friend and cancer survivor Louise Cooper
• Train to climb 7 summits (even on bad days)
• Live adventure dream as part of recovery
• Grant includes training, transport and gear

[13:05] Examples of inspiring Athena adventurers

• 3 blind people complete walking marathon
• Parents lost daughters to HLH
• Above-the-knee amputee kayak/bike ride
• Breast cancer survivor, ‘not seen as frail’

[17:05] Robyn’s advice around winning

• Leave ego at start line
• ‘Winning is that way’
• Focus on what YOU control

[21:36] The wisdom in Robyn’s favorite African proverb

• Go fast alone, go far together
• Capitalize on each other’s strengths
• Give weight to those able to handle in moment

[26:08] How Robyn transitions from soloist to team player

• Resistant to team play, angry if strongest/weakest
• Learned how to be teammate, accept help
• No finger pointing or blame

[28:41] Robyn’s insight on getting better at teamwork

• Desire to win must overcome ego
• Surround with experts to reach highest level

[31:45] The health aspect of adventure racing

• Can be healthy when NOT racing
• Sugar, salt, fat and caffeine during race
• 5 hours of sleep every 24 if want to win

[36:05] How Robyn recovers from an adventure race

• Could do better at nutrition and stretching
• Probably not enough sleep with travel, fire station

[37:53] The benefit of big athletic goals and adventures

• Confidence of knowing capabilities
• Affords perspective in daily life
• ‘Better to dare mighty things’

Learn More About Robyn Benincasa Robyn’s Website

Project Athena

Resources How Winning Works: 8 Essential Leadership Lessons from the Toughest Teams on Earth by Robyn Benincasa

‘Xtreme Teams’ in Fast Company

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Wearables afford us access to a significant amount of data. We can track everything from sleep quality to heartrate variability to exercise and recovery. But how accurate is the information we get from wearables? And what is the best way to use that data to identify patterns and make lifestyle changes with real impact?

Chuck Hazzard is the VP of Sales at OURA, the award-winning wellness ring and app designed to give users insight into their sleep, recovery and readiness to perform. He is also a technology expert and wearables guru with experience designing computer networks, developing software applications, and building successful telecommunications businesses. Chuck earned his BA in Computer Science and Mathematics from the University of Maine, and he is a licensed Heartmath Provider.

Today, Chuck explains how the new OURA ring is different from the original model and how the user’s Readiness Score is measured. He addresses why the OURA HRV and Readiness Scores differ from other apps and wearables and answers criticism around the accuracy of OURA’s measurement of sleep stages. Chuck discusses why the OURA Ring may mistake the sleep time of a small number of users, how the OURA app determines a goal for the day, and how the device tracks both exercise and HRV. Listen in for Chuck’s insight on integrating OURA’s data with other apps and learn how to use the app to track the impact of lifestyle changes on your sleep and recovery!

Topics Covered [1:00] How the new OURA Ring is different

• Dramatically smaller, new colors
• More memory (6 weeks of data)
• Longer battery life
• Wireless charger

[3:36] How the OURA Readiness Score is measured

• Combines sleep with resting heartrate, temperature and HRV
• Also accounts for previous activity

[6:17] Why the OURA HRV score differs from other apps

• OURA measures during sleep (96 samples in 8 hours)
• Noise, changes in breathing impact accuracy

[10:07] Chuck’s insight on OURA’s measurement of sleep stages

• Validation study with Finnish government
• Stanford study rings not fitted to participants
• Wearables not perfect at identifying stages

[12:50] Why the OURA may mistake your sleep time

• Relies on motion and temperature changes
• Consider taking ring off to read, watch TV

[16:31] How the OURA Ring tracks exercise

• Sensors detect motion, walking/running work best
• Manually enter other kinds of activity (e.g.: cycling)
• Will eventually be able to import from other apps

[20:18] How the app determines a goal for the day

• Based on recovery (for average person)
• Much lower if slept poorly

[23:15] How the OURA Ring tracks HRV

• Infrared sensors during sleep
• Light spectrum doesn’t tolerate movement
• On-demand heartrate feature available soon

[25:19] Other ways to integrate OURA data

• Apple HealthKit and Google Fit
• Combine wearables with other data (e.g.: Heads Up Health)

[27:18] The OURA Ring’s finish

• Wear lifting gloves or remove with weights
• DLC coating very durable

[28:59] Chuck’s advice on the best use the OURA Ring

• Focus on overall sleep, recovery scores
• Work toward consistent sleep
• Track impact of lifestyle changes (e.g.: alcohol)

Learn More About Chuck Hazzard OURA

Chuck’s Website

Chuck on LinkedIn

Resources OURA Blog: What Has Changed?

Elite HRV

SweetWater Health

Nourish Balance Thrive Podcast

Stanford OURA Ring Study

Garmin Connect

Polar Flo

Strava

Suunto

Google Fit

Heads Up Health

Human API

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When was the last time you really loved movement? For most of us, it was when we were kids, using the natural environment as our playground—climbing trees, pretending to be animals, or mimicking the moves of our favorite Kung Fu stars. Is there a way to reclaim that joy of movement as adults?

Darryl Edwards is a movement coach, natural lifestyle education, and the creator of the Primal Play Method. Widely known as the Fitness Explorer, Darryl is the author of several books including Paleo Fitness, Paleo from A to Z and the bestseller Animal Moves. He has delivered keynotes at Harvard Medical School, the University of the Arts London and the Ancestral Health Symposium, among many other venues. Darryl’s work has been featured in Men’s Health, Women’s Health, Elle Magazine and Men’s Fitness as well as the BBC documentaries Eat to Live Forever and Doctor in the House.

Today, Darryl explains the genesis of Primal Play, discussing how he transformed his own health through movement and the inspiration behind the Primal Play movement patterns. He describes the inclusive nature of the practice, how it translates to other disciplines, and the benefits of Primal Play for elite athletes. Darryl also shares his insight on chronic disease, addressing the benefits of exercise for patients suffering from breast cancer and MS. Listen in for Darryl’s insight on the recommended exercise protocol for the general population and get his top advice on reclaiming your own joy of movement!

Topics Covered [1:12] How Darryl came to Primal Play

• Serious, stressful career as programmer
• Early onset disease of aging
• Physical activity to normalize numbers
• Brought previous work ethic to gym
• Desire to reclaim the joy of movement

[5:12] Darryl’s advice for getting motivated to move

• Find joy in practice
• Take out of comfort zone (challenge)

[7:46] The genesis of Primal Play

• Pursuing Gym Jones certification program
• Bored, upset if not at top of leader board
• Decision to view world around as gym
• Play out rather than workout

[11:15] How Darryl created the Primal Play movement patterns

• Explore different methodologies
• Systematize universal movement patterns
• Influences from childhood (e.g.: animals, Kung Fu)

[15:13] The inclusive nature of Primal Play

• Work within limitations
• Available to everyone (infinitely scalable)

[17:16] How Primal Play crosses over to other disciplines

• Darryl challenged to dead lift, lifted 550 lbs.
• Won max power test on bike against elite cyclist
• Power, strength and speed = natural biproducts

[23:53] How elite athletes can benefit from Primal Play

• Improve motivation
• Reduce repetitive stress injuries
• Focus on experience (mindful, engaged)
• Exploit natural capabilities as generalists

[26:29] How to learn more about Primal Play

• Primal Play website
• Darryl’s books (i.e.: Animal Moves)
• Online courses
• Consultations via Skype

[28:39] Darryl’s insight around exercise and chronic disease

• Physical activity used as treatment for breast cancer
• Movement promotes healing, reduces inflammation
• Gut microbiome improved through exercise
• Movement patterns as prescription for MS

[33:54] The exercise protocol for the general population

• Minimum of 150 minutes/week aerobic activity
• Moderate intensity (Borg scale of 5 or breath test)
• Two days of resistance training

[36:31] Darryl’s thoughts on the published protocol

• Only 1 in 10 children, 5% of adults get minimum
• 300-450 minutes/week = sweet spot
• View exercise as medicine

[43:00] Darryl’s top advice around exercise

• Seek opportunities for more movement
• Choose challenging activities (but not chronic stressors)
• Return to time when not concerned what people think

Learn More About Darryl Edwards Primal Play

The Fitness Explorer

Darryl on YouTube

Darryl on Facebook

Darryl on Twitter

Darryl on Instagram

Resources Books by Darryl Edwards

Animal Moves: How to Move Like an Animal to Get You Leaner, Fitter, Stronger and Healthier for Life by Darryl Edwards

Darryl’s Online Courses

Borg Scale of Perceived Exertion

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Imagine being able to develop sportswear specific to the weather conditions you are likely to face at a race. What if you could create a triathlon suit ideal for the IRONMAN World Championship, a suit specifically designed for the climate in Kona? 2XU is working on just that, developing products based on conditions and testing fabrics at 88° and 95% humidity, for example, for the elite athletes competing in Hawaii.

Jamie Hunt was a professional triathlete for 12 years, winning multiple international races and ranking as high as #3 with the ITU. He is also the co-founder and product development lead for high-end exercise garment company 2XU. Founded in 2005, 2XU had become the world’s largest triathlon brand by 2007, and within just eight years, the business was earning $30M in profit. In 2013, Louis Vuitton purchased 2XU, but Jamie continues to oversee product development and own a large stake in the global sportswear brand.

Today, Jamie explains how he came to build 2XU, discussing his background as a professional triathlete and the opportunity that sparked his love of fabrics and innovation. He addresses 2XU’s dominance of the compression garment space, sharing the science behind compression technology, the value of wearing compression clothing AFTER a workout, and how consumers can test for the power of compression fabric. Jamie offers his insight on the latest developments in the activewear space, from moisture management research to wearable technology to infrared pajamas. Listen in to understand Jamie’s vision for 2XU moving forward and learn how the company is applying its research to develop sportswear specific to a particular climate!

Topics Covered [0:47] How Jamie came to build 2XU

• Professional triathlete for 12 years
• Opportunity at Orca when Head of Product left
• Developed love of fabrics and innovation
• Approached to start own line in 2004
• $30M profit within eight years

[4:36] 2XU’s leadership in compression garments

• Investment of $1M in compression technology
• Full-time scientists to test and conduct research

[6:06] The science behind compression technology

• Less oscillation = less fatigue
• Peak power increase of 5-8%
• Injury prevention
• Less muscle damage, soreness

[8:28] How compression technology benefits weight lifters

• Navy Seal on staff claims up to 10% higher weights
• Use both arm sleeves and tights
• Reduce risk of overuse injury

[9:57] The value of compression clothing AFTER a workout

• Concept comes from hospital environment
• Recommends 4-6 hours after intense training

[11:01] Jamie’s advice for consumers

• Test for power of fabric (rebound to original shape)
• 2XU fabric extremely light yet powerful, flexible

[13:10] Jamie’s insight on understanding moisture management

• Three-year University of Melbourne study
• Research how fabric works with human body
• Develop products specific to climate (i.e.: Hawaii)

[18:00] Jamie’s take on wearable technology

• Time and place for wearables in future
• Other devices (e.g.: watches, ear pods) monitor better

[20:15] The disadvantages of self-heating jackets

• Issues with washing, durability
• Unable to sell at commercial price point

[21:08] Jamie’s view of infrared pajamas for recovery

• Very small benefit at high cost
• Not as beneficial as compression

[22:26] The future of 2XU

• Testing, educate consumer on what works
• Tangible measurements on moisture management
• Develop products based on understanding of fabrics
• Dominate fabric technology space, serve elite athletes

[25:19] The durability of 2XU clothing

• Last 2-4X longer than other brands
• Good value for money

[26:08] 2XU’s latest products

• New triathlon suit (February 2019)
• Award-winning wetsuit collection

[28:13] Jamie’s hectic travel schedule

• Education, speaking at seminars
• Sales with large accounts
• Trade shows and fabric mills

Learn More About Jamie Hunt 2XU

Jamie on ITU World Triathlon Series

Resources 2XU Research + Development

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You don’t have to be an elite athlete to understand stress. The fact is, we’re all dealing with performance demands and stressors—both physical and cognitive. What if there was a place designed specifically to support us in the recovery process, providing a calm, centered environment where we can heal?

Aaron Drogoszewski and Rick Richey are the founders of ReCover NYC, the city’s first Recovery Studio for everyday athletes. The facility provides the best technologies for recovering from both muscle fatigue and mental stress. Aaron has been a fitness professional since 1997, serving as a personal trainer and massage therapist while competing in Muay Thai kickboxing and Brazilian Jiu jitsu. Rick got his start in 2002, taking on roles as a personal trainer, training manager, massage therapist and subject-matter expert for educational videos. He also competes in Muay Thai and American Kickboxing. Rick and Aaron co-host the Omnia Fitness Podcast for #TeamEverlast.

Today, Aaron and Rick explain how they founded ReCover NYC to help the everyday athlete recover from life’s stressors. They discuss ReCover’s NuCalm restorative sleep treatment, CVAC decompression chamber, and Game Ready compression and cryotherapy unit, addressing the benefits as well as the science behind each modality. Listen in for Aaron and Rick’s insight on using ReCover to prepare for competition and learn how to the available technology can help you deal with physical or cognitive stress!

Topics Covered [1:48] The inspiration for ReCover NYC

• Athletes only as efficient as recovery program
• Help everyday people recover from stressors
• Provide research-based modalities

[6:37] Aaron & Rick’s approach to recovery

• Identify inefficiencies created by stress
• Pair with appropriate technologies

[8:33] ReCover NYC’s NuCalm treatment

• Ease stress with restorative sleep
• Take brainwaves from beta to pre-sleep
• Shift from sympathetic to parasympathetic
• Calm, centered and focused state

[14:10] The timeline of a NuCalm treatment

• Average person to theta frequency in 20 min
• More calm, focused for up to 3 days after

[19:26] ReCover NYC’s CVAC System

• Decompression/recompression chamber
• Increase VO2 max, utilize glucose better
• Decrease chronic pain
• Boost cognitive function, sleep quality
• Facilitate recovery AND increase fitness

[24:15] The research around CVAC and VO2

• Studies at Stanford, University of Hawaii
• 5% increase in VO2 max
• 40-minute sessions 3X/week
• Start 8-10 weeks prior to event

[30:28] The ReCover services a marathon runner might use

• CVAC package leading up to race
• Game Ready unit (compression and cryotherapy)

[34:36] ReCover’s 3D body scan

• Infrared light to take detailed photos
• Estimate body fat, postural analysis

[36:21] The new technologies coming to ReCover

• Whole-body cryotherapy
• Iceless Game Ready unit (contrast bathing)

Learn More About Aaron Drogoszewski & Rick Richey ReCover NYC

Omnia Fitness Podcast

Resources The Daily Move Challenge

Fusionetics

Normatec Recovery

National Academy of Sports Medicine

NuCalm

CVAC Peer-Reviewed Journal Articles

John Joseph on The Joe Rogan Experience

Game Ready

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We are suffering from the worst chronic disease problem the world has ever seen, and traditional medicine is not set up to address the issue. In fact, a full 50% of Americans are dealing with at least one chronic disease right now, and by 2030, healthcare spending to treat chronic disease is projected to hit a mind-bending $47 trillion. Chris Kresser is on a mission to address chronic disease by way of a collaborative practice model that affords patients a healthcare team consisting of a general practitioner as well as a health coach, personal trainer, counselor, etc.—all working together to prevent chronic disease before it starts.

Chris is a global authority in the realm of ancestral health, Paleo nutrition and functional medicine. His website is among the top 25 natural health sites in the world, and he was recently named one of the 100 most influential people in health and fitness by Greatlist. Chris is also the founder of the Kresser Institute, a functional medicine training platform that offers practitioners the best tools for preventing and reversing modern chronic illness. He is the author of the New York Times bestseller The Paleo Cure, and his new book, Unconventional Medicine, presents a three-step plan to reinvent healthcare and reverse chronic disease.

Today, Chris shares the collaborative practice model and offers insight around how the healthcare paradigm is already shifting. He explains how to identify a qualified health coach, who else might be involved in a healthcare team, and how the Kresser Institute is promoting the collaborative model. Listen in for Chris’ insight on managing your stress to prevent elevated blood sugar and learn how technology addiction impacts health outcomes!

Topics Covered [1:09] The impetus for Unconventional Medicine

• Experiencing worst chronic disease epidemic world has ever seen
• Traditional medicine not set up to address chronic disease

[2:26] The collaborative practice model

• Leverage team for the prevention of chronic disease
• Health coach, personal trainer covered by insurance

[5:36] How the healthcare paradigm is already shifting

• Cost of treating chronic disease will bankrupt system
• People providing care financially responsible for results

[9:50] How to become a Citizen Activist

• Share practitioner training program info with doctor
• Get involved through resources at Share Your Story

[11:55] How to identify a qualified health coach

• Lack of clearly defined standards
• Look for top training program certifications
• Utilize ICHWC criteria

[15:04] How Chris is promoting the collaborative practice model

• Train practitioners with same framework
• Provides continuity of care, consistent messaging
• Networking events and ADAPT Academy forum

[18:31] Who might be involved in a healthcare team

• Physical therapist and body workers
• Psychologist, counselor or therapist

[20:00] The ADAPT approach to health coach training

• Trust, rapport and communication
• Serve as guide or facilitator (client as change agent)
• Positive psychology, motivational interviewing

[21:42] The potential reasons for elevated fasting insulin

• High cortisol levels due to chronic stress
• Gut infections, heavy metal toxicity or overweight
• ‘Dawn effect’ (may go down later in day)

[29:06] Chris’ advice around managing your stress

• Break into small, actionable steps (shrinking the change)
• 8 hours of sleep, track HRV and say ‘no’ more often
• Practice mindfulness for improved quality of life

[32:12] Why perimenopausal women gain weight

• Hormone production shifts from ovaries to adrenal glands
• HPA axis and adrenals determine ease of transition
• Cortisol production, declining levels of estrogen/progesterone
• Try herbs first, bioidentical hormone replacement as last resort

[36:06] Why low carb diets may not be the best option for women

• Key physiological differences between men and women
• Keto, low carb and IF may act on body as stressor
• HPA axis dysfunction may lead to rebound weight gain

[42:40] Chris’ insight on technology addiction

• Real, significant health impacts
• More intentional with decisions on tech use

Learn More About Chris Kresser Chris’ Website

Revolution Health Radio

Resources The Paleo Cure by Chris Kresser

Unconventional Medicine by Chris Kresser

Pat Charnel on Revolution Health Radio

ADAPT Practitioner Training Program

Become a Citizen Activist

The Institute for Functional Medicine

The International Coaching Federation

ADAPT Health Coach Training Program

International Consortium for Health & Wellness Coaching

National Board of Medical Examiners

Motivational Interviewing on Revolution Health Radio

Chris’ Article on A1c

HeartMath

Muse

Headspace

The Mindfulness App on the App Store

The Mindfulness App on Google Play

Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson

Dr. Sarah Ballantyne on Livin’ La Vida Low Carb

Paleo f(x)

How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life by Catherine Price

Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White

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Here in ‘The Excited States of America,’ intermittent fasting or IF is all the rage. But fasting has been around since the dawn of mankind and even plays a role in most world religions. Long before it was popular, Dr. Frank Merritt was researching the benefits of intermittent fasting and helping his best friend, Jason, experiment with an IF protocol that would extend his life far beyond the six months he had been given to live in the wake of a brain cancer diagnosis.

Dr. Merritt is the founder of VitalityPro, a company dedicated to improving quality of life and athletic performance through the research and development of new, innovative health and exercise modalities, techniques and systems. In addition, he continues to practice emergency medicine in a regional trauma center, celebrating his 20th year in the field. Dr. Merritt earned his medical degree at the University of Alabama School of Medicine, and he is the co-author of The 17 Hour Fast: Reset Your Eating to Revitalize Your Life.

Today, Dr. Merritt shares the story of his best friend’s battle with cancer, explaining how the experience led him to develop the intermittent fasting protocol outlined in the book. He discusses how they landed on 17 hours as the ideal duration for fasting, the pre- and post-meals that are part of the process and the holistic nature of Dr. Merritt’s approach. Listen in to understand the physical, cognitive, social, psychological and spiritual benefits of fasting and get Dr. Merritt’s advice on fasting for endurance athletes.

Topics Covered [1:47] The inspiration for Dr. Merritt’s fasting protocol

• Best friend diagnosed with brain cancer at age 31
• Ketone benefits of fasting offered ‘best bang for buck’
• Lived for 7 years and continued to practice law
• VitalityPro fulfills promise to share info with world

[9:52] The factors beyond fasting that extended Jason’s life

• Purpose (family, career)
• Best medical care and rich spiritual life

[12:00] The concept of 17 hours as the ideal duration for fasting

• Minimum effective dose provides benefits without toxicity
• Build something sustainable (i.e.: 2-year benchmark)

[16:19] The additional elements of Dr. Merritt’s protocol

• 2 specifically designed pre- and post-meals
• Incorporates sleep, relationships and self-reflection

[21:25] The benefits of intermittent fasting

• Cognitive, psychological, social and spiritual
• Physical benefits (evident after 3 weeks)

[27:13] The physical benefits of fasting

• Weight loss (prevent heart attack, stroke)
• Reduced sugar and high-fructose corn syrup intake
• Less strain on pancreas, other organs

[33:18] Dr. Merritt’s advice for athletes

• Work out in fasted state
• ‘Demand the supply, not supply the demand’
• Delay protein intake until after workout

[42:02] Dr. Merritt’s goal for VitalityPro

• Remain students and continue to learn
• Encourage people to take ownership

Learn More About Dr. Merritt VitalityPro

Resources The 17 Hour Fast: Reset Your Eating to Revitalize Your Life by Dr. Frank Merritt and Phil White

Peyton Manning ‘Retirement’ Video

Books by Dr. Jason Fung

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We tend to associate biohacking with expensive gadgets. But the truth is, some of the best things you can do for your health cost nothing at all. On this episode of Ali Fitness, we hack the biohacker, picking the brain of a master to find out how to feel our best—without breaking the bank!

Thaddeus Owen is a master biohacker and blogger with Primal Hacker and Eris Fit. He is also a certified Bulletproof Coach with a Master’s degree in Holistic Nutrition as well as a certified personal trainer. Thaddeus began his career as a chemical engineer, working for a traditional pharmaceutical company. Eventually, he left the corporate lifestyle for a work-from-home job as Chief Sustainability Engineer and Product Stewardship Manager for Herman Miller, identifying non-toxic products to use in furniture construction. He continues to work full-time while studying biohacking and sharing his knowledge of health, longevity and cognitive enhancement with the Primal Hacker audience.

Today, Thaddeus shares his top three no-brainer biohacks: morning sunlight, sleep and clean water. He explains the impact of blue LED light on sleep and offers advice around the best lights for the bedroom and proven brands of blue light blocking glasses. Thaddeus walks us through the pros and cons of SARMs, smart drugs and nootropics, describing his experience testing Qualia for the Neurohacker Collective. Listen in for Thaddeus’ insight on how to research psychedelics and get his top advice for aspiring biohackers!

Topics Covered [0:58] Thaddeus’ shift from pharmaceuticals to biohacking

• Studied chemical engineering, worked in traditional setting
• Shift to run sustainability group (nontoxic products in furniture)
• Works from home as corporate manager + biohacking business

[5:00] Thaddeus’ top three free no-brainer biohacks

1. Morning sunlight
2. Optimal sleep
3. Clean water

[8:02] Where to find filtered water

• Free at Find a Spring
• Countertop or under-sink reverse osmosis water filter

[10:52] How to store spring water

• Glass leaches least but no UV
• Plastic allows UV but can be toxic
• Look for HDPE or polypropylene
• Avoid BPA, BPS and BPC

[13:21] The impact of blue LED light on sleep

• Signals body to stop melatonin production
• Melatonin hormone rejuvenates during sleep

[16:47] The lights Thaddeus recommends for the bedroom

• No lights in bedroom after sunset, use red flashlight/headlamp
• Incandescent light inside piece of salt (i.e.: salt rock lamps)
• Replace bulbs with red-coated incandescent or LED bulbs

[20:38] Thaddeus’ insight on the best lights for a gym or studio

• LED lights at 2600 Kelvin (lowest amount of blue)
• Mix energy-efficient halogen lights to mimic sun
• Add red and infrared bulbs to balance

[22:59] Thaddeus’ advice for protecting yourself from blue light

• Utilize blue light blocking glasses, work out near window
• Protect skin with baseball cap, long sleeves and pants

[25:37] Thaddeus’ picks for blue light blocking glasses

• DEWAULT and Uvex Skypers are most affordable
• Ra Optics and TrueDark = more expensive, stylish

[30:00] The fundamentals of SARMs

• Mimic testosterone without downside (gain muscle, lose fat)
• Few long-term studies, may slow down natural T production

[33:31] The fundamentals of true nootropics

• Natural, little to no side effects
• Help brain work faster and more efficiently

[35:14] Thaddeus’ insight around Qualia

• Benefits for mental and physical enhancement
• Recommends for targeted use (i.e.: before presentations)
• Side effects—headaches, jittery or no effect

[40:26] Thaddeus’ take on psychedelics

• Help overcome long-term emotional issues
• Examples—PTSD, anxiety or depression
• Micro-doses have no hallucinogenic effect

[43:03] The best way to approach research on psychedelics

• Local meetup groups, university professors
• Resources by Dennis McKenna
• Private conversations at retreats, conferences

[46:07] Thaddeus’ top advice for aspiring biohackers

• Willing to learn, change opinion based on new info
• Experiment to find what works for you

Learn More About Thaddeus Primal Hacker

Primal Hacker on Instagram

Thaddeus on Eris Fit

Resources Find a Spring

DEWALT Laser Glasses

Uvex Skyper Blue Light Blocking Glasses

Ra Optics

TrueDark

Swannies Glasses

‘Potent Muscle Building with SARMs, Qualia, and ARX’ by Thaddeus Owen

‘My Experience with a Performance Enhancing Drug (SARMs)’ by Thaddeus Owen

New York Times Article on SARMs

‘Nootropics for Noobs’ by Thaddeus Owen

Qualia by Neurohacker Collective

Tim Ferriss Psychedelics Research

Dennis McKenna Books, Articles & Interviews

‘Men, Protect Your Legacy from the Coming 5G’ by Thaddeus Owen

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As endurance athletes, we are well aware of the benefits of resistance training but carving out the time can be difficult—and choosing the right weight is often a guessing game. What if there was a way to train in only 8 minutes once a week, using technology that adapts to provide the perfect amount of resistance?

Mike Pullano is the Product and Fulfillment Manager at ARX Fit. ARX is the acronym for ‘adaptive resistance exercise,’ and the Austin-based company builds machines and software that facilitate motorized resistance capable of matching the force of any user for the perfect rep every time. ARX Fit is on a mission to shorten the amount of time it takes to work out and offer the safest and most effective form of resistance training on the market.

Today, Mike shares his personal journey to discovering ARX, explaining how an injury to his Achilles tendon ignited an interest in biomechanics and physiology. He walks us through his initial resistance training protocol, discussing how his routine and performance changed after he transitioned to ARX. Mike describes how the ARX machines work, what differentiates them from the competition, and who can benefit from the resistance training ARX provides. He offers insight around why ARX is billed as the safest way of weight training and how to adapt an ARX workout based on your personal goals. Listen in for Mike’s take on choosing equipment for a studio and learn where to find ARX machines in your area!

Topics Covered [1:05] Mike’s journey to ARX

• Ballistic training, tore Achilles tendon playing basketball
• Studied biomechanics and physiology
• Followed 4-Hour Body protocol and it worked
• Used early prototype of ARX, blown away in one session

[6:37] Mike’s initial resistance training protocol

• Minimum amount for maximum results
• A/B routine of 2-3 exercises twice/week
• Choose arbitrary weight, go as long as possible

[8:38] Mike’s resistance training goals

• Increase weight, reps and time under load
• ‘Weakest point became ceiling’

[12:20] How the ARX machines work

• Adaptive, uses motor vs. static weight
• User creates force against motor
• Software tracks resistance in real time

[14:11] How ARX changed Mike’s training

• Put on 7 pounds of lean muscle mass
• Max force output increase of 100-180%
• 8-minute workout every Thursday

[18:36] The advantages of using an ARX machine

• Deeper level of fatigue than weight-stack machine
• All benefits of pressing and resisting

[21:40] Mike’s dramatic increase in strength

• Numbers on old machines up 20-30%
• Added muscle mass (DEXA scan)

[23:13] Who might benefit from using ARX machines

• Goal to build muscle mass, bone mineral density
• Tendon, ligament stiffness for injury prevention

[25:08] Why ARX machines are the safest way of weight training

• Machine moves at speed, range of motion you choose
• Removes potential for weight stack to fall on user
• Select resistance in moment

[28:43] How to adapt an ARX workout based on personal goals

• Simplify, use isometrics for bone density
• Positive/pushing only (i.e.: glycogen depletion)
• Body builder might choose negative only

[30:44] The scientific studies around ARX

• Extensive research on eccentric training

[32:20] How ARX is different from other machines

• Best MedX doesn’t adjust to fatigue
• ARX provides much value in very small space
• Software provides different ways to motivate

[37:40] Mike’s take on choosing equipment for a studio

• Tools up to individual practitioner
• ‘Not just about resistance training’
• ARX could serve as foundational piece

[40:06] Where to find ARX machines in your area

• Google ARX + your city
• Studios lease machines

Learn More About Mike ARX Fit

ARX on YouTube

Resources The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss

Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John R. Little and Doug McGuff

PubMed

Corporate Warrior

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There is a direct correlation between adverse childhood experiences and the risk for developing addiction, eating disorders, weight issues and medical problems in adulthood. While the vast majority of us experience childhood trauma of some kind, those of us lucky enough to enjoy the social support of a strong family and/or an innate sense of resiliency may not develop addiction issues. But those of us who don’t are tasked with the deep, long-term work of healing.

Dr. Carolyn Coker Ross is an expert in the field of eating disorders and integrative medicine and the creator of The Anchor Program, an online practice that provides long-term support for people suffering from food addiction and body image issues. Dr. Ross is the former head of the Eating Disorders Program and the Integrative Medicine Department at the world-renowned Sierra Tucson treatment center, and she currently works in private practice with a focus on treating obesity, eating disorders and addictions. Dr. Ross is also the author of The Emotional Eating Workbook and The Binge Eating and Compulsive Overeating Workbook.

Today, Dr. Ross explains her interest in addiction therapy and integrated health, sharing the formal definition of addiction and the central defining commonality among them all. She walks us through The Anchor Program’s five-level approach to the treatment of food and body image issues, describing the significance of exploring the emotions that drive addictive behavior. Dr. Ross speaks to her decision to shift from an office-based to an online practice, discussing the prevalence of relapse in patients who lack long-term support. Listen in for Dr. Ross’ insight around how to broach the subject of addiction with a loved one you are concerned about and learn how to find the right treatment program if you need help overcoming an addiction yourself.

Topics Covered [0:59] How Dr. Ross became and addiction therapist and integrated health doctor

• Family history of addiction
• Western medicine doesn’t always work

[3:05] Dr. Ross’ definition of addiction

• Give over power to substance, behavior or belief
• Process addiction vs. substance abuse

[4:50] How to identify when to seek treatment

• Lose agency (addiction in driver’s seat)
• Impacts relationships, work and health

[6:49] The common theme among all addictions

• Rooted in childhood trauma that changes brain
• Loss of sense of safety, security or peace

[10:51] Why some children survive trauma without developing addictions

• Innate resiliency
• Social support

[13:07] The Anchor Program’s five-level approach to treatment

1. Address behaviors (superficial level)
2. Emotions that drive behaviors
3. Core beliefs rooted in trauma
4. Ground self in body
5. Heal at soul satisfaction level

[20:27] Dr. Ross’ insight on eating addictions

• Problem in how use food (not food itself)
• Coping strategy (i.e.: numb feelings)

[22:04] Why Dr. Ross shifted from clinical work to an online practice

• Impossible to treat trauma in 30 days, relapse very common
• Provide long-term support for patients in treatment

[26:01] Dr. Ross’ typical client

• Mostly women
• Realize something missing

[29:35] What to do if you or a loved one may need treatment

• Express concern in healthy, kind way and offer to help
• Look for long-term approach and find credible program

Learn More About Dr. Ross The Anchor Program

Email carolyn@carolynrossmd.com

Resources Dr. Ross’ Free eBook

SAMHSA

Books by Dr. Ross

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Recovery is an integral part of bringing health into fitness, and infrared technology provides us with yet another tool for our ‘recovery kit.’ Infrared sauna treatment provides a number of benefits for endurance athletes, including cell rejuvenation, increased circulation and decreased blood pressure. So, how does infrared technology work?

Aaron Zack is the co-founder and CEO of Sunlighten, the most effective infrared therapy on the market. The company was founded in 1999 by Jason Jeffers, Aaron’s brother-in-law. Jason’s life was transformed by infrared technology, and he was inspired to share its power to heal chronic illness with others. In 2002, Aaron and his wife, Connie, left their lucrative corporate jobs with Procter & Gamble to join Sunlighten. Soon after, the company patented the Solocarbon infrared technology that differentiates Sunlighten saunas from the rest of the industry.

Today, Aaron explains the technology that sets Sunlighten apart from other infrared saunas, describing the specific benefits of near, mid and far wavelengths. He offers the details of his Solo, Signature and mPulse models, sharing advice around optimal protocol and in-home installation. Listen in for Aaron’s insight on the future of infrared saunas and learn how the technology promotes wound healing, detoxification and even weight loss!

Topics Covered [1:56] What Aaron does to stay fit and healthy

• Important to success, productivity
• Endurance training (Ironman Florida)

[5:03] What differentiates Sunlighten from other saunas

• Different wavelengths provide different benefits
• mPulse technology offers specific wavelengths

[6:08] The benefits of near, mid and far infrared

• Near = cell rejuvenation, wound healing
• Mid = passive cardio, weight loss
• Far = increase circulation/core body temp, detoxification

[8:00] The difference between infrared and traditional saunas

• Infrared heats person directly (rather than air)
• Lower temp of infrared facilitates pleasurable experience
• 40-minute treatments for ‘performance over time’

[11:18] Sunlighten’s mPulse model

• Three distinctively different wavelengths
• 99% of heat coming into body (Solocarbon)

[13:49] Sunlighten’s other products

• Signature and Solo just far infrared
• 95% effective

[14:57] Aaron’s advice around optimal protocol

• Depends on individual, goals
• Recommends 40-minute treatments for gen pop
• Impulse custom setting 130° for first-time users

[19:13] Aaron’s insight around in-home installation

• Requires dedicated outlet, 4X4 space
• Uses only 1800 watts of electricity
• Solo unit appropriate for small apartments

[22:27] The future of infrared sauna technology

• Convenience, more benefits in less time
• Make consumer’s life easier

Learn More About Aaron Sunlighten

Resources Sunlighten Clinical Studies

Denver Sports Recovery

ReCOVER NYC

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Most endurance athletes are familiar with the concept of mobility as the body’s ability to move with control in its available range of motion. Yet many of us make the mistake of separating our mobility work from our strength training. How can we evaluate our current ability level and prevent injury by pairing the two together in an intelligent way?

Travis Jewett is a strength coach and chiropractor in Northwest Iowa who incorporates the principles of strength and conditioning into his clinical work, addressing the source of his clients’ pain and helping them create better movement. He is a sought-after lecturer with MobilityWOD, giving talks worldwide on athlete assessment, biomechanics and self-care. Travis is StrongFirst-certified in barbells and kettlebells, and he is a CrossFit L1.

Today, Travis explains how his approach to strength and conditioning has changed over the years. He discusses the role of a traditional chiropractor and describes how his practice differs from your average practitioner. Travis offers insight around patients suffering from back pain, sharing his take on non-incident related pain and the high prevalence of back injury. Listen in for Travis’ advice on pairing strength training with mobility work and learn how to do a self-assessment of your current abilities!

Topics Covered [1:21] How Travis’ approach has evolved over the years

• Simpler approach, very basic strength and conditioning
• One move executed well more effective than several

[4:00] How Travis is different from a traditional chiropractor

• Opportunity to improve position/firing of muscles and joints
• Incorporate strength and conditioning to create better movement

[6:33] Travis’ experience with patients prescribed back surgery

• May still be in pain after due to limited movement
• May not need surgery, can get pain to manageable level

[7:48] Why most patients with back pain can’t point to a specific incident

• Spine has shearing moment (i.e.: pick up laundry)
• Brain interprets as threat and locks up spine

[10:11] Travis’ take on the high incidence of back injuries

• Patients who do manual labor come in less often for specific injury
• Less active patients have non-incident related back pain

[12:15] Travis’ inspiration for writing Dad Strong and Unfck Yourself*

• Resource for maximizing potential through strength training
• Inspire dads to take care of selves, feel strong and capable

[17:28] Travis’ insight on treating the whole patient

• Patient listed Afghanistan as ‘injury of origin’
• Unpack mental hurdles as well as physical pain

[21:02] Travis’ advice around pairing mobility work with strength training

• Kettlebell or dumbbells, body weight and MobilityWOD
• Expose to all positions, self-assess current abilities

[24:06] The definition of mobility

• Ability to control available range of motion

Learn More About Travis MobilityWOD

Travis’ Website

Email drjewett07@gmail.com

Resources Books by Travis Jewett

Natural Born Heroes by Christopher McDougall

Injury of Origin Blog

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As elite athletes, we are in it to win it every time we compete, and anything less than first place is seen as a loss. But what if we looked at it differently? What if we rejected the idea of ‘winning versus losing’ and instead embraced the idea of ‘winning versus learning’? What if we saw every setback as an opportunity to become the best version of ourselves?

Roland Schoeman is South Africa’s most successful swimmer, winning gold, silver and bronze in the 2004 Olympics. He attended the University of Arizona on scholarship, breaking several NCAA records during his collegiate career. Roland holds multiple records in the 100-meter freestyle, 50-meter freestyle, 100-meter butterfly and 50-meter butterfly events, and he was the first man to swim the 50-meter freestyle in under 21 seconds. Roland was named African Swimmer of the Year by Swimming World in 2004, 2005 and 2006, and he was elected South African Sports Star of the Year in 2004.

Today, Roland discusses the value of his well-rounded athletic background playing a variety of team sports. He speaks to his rejection of the 10,000-hour rule and the pros and cons of his cerebral approach to swimming. Roland shares his challenging experience at the 2016 Olympic trials, the importance of recovery for older athletes, and what he learned in taking a step back from competition this past year. Listen in for Roland’s insight on how Gymnastic Bodies has helped him become a better swimmer and get inspired by his ‘winning versus learning’ philosophy!

Topics Covered [1:26] Roland’s athletic background

• Grew up in South Africa playing variety of team sports
• Committed to swimming at 16 to pursue scholarship

[4:52] Roland’s take on multi-sport athletes

• Team, individual sports develop self-awareness
• Don’t believe in 10K-hour rule
• Value in choosing own route (vs. outside pressure)

[9:03] What makes someone an elite athlete

• Natural talent (e.g.: Anthony Ervin)
• Hard work, desire trumps 10K hours
• Different for every athlete

[11:16] The pros and cons of Roland’s cerebral approach

• Pedantic, methodical approach bred success
• Mimicking competitor techniques negated own strengths

[16:00] Roland’s experience at the 2016 Olympic trials

• Trained with South African coach in Alabama
• Severe muscular fatigue from overtraining
• Not enough recovery for older athlete

[20:13] Roland’s insight on elite athletes and recovery

• Most Olympians limited in recovery tools
• Education, emphasis improved at university level
• Eating right and sleeping well are most important

[23:37] Roland’s sleep and nutrition practices

• Always cognizant of sleep hygiene (WHOOP Strap)
• High-quality protein, starch and steamed vegies/salad
• Sufficient water, electrolytes

[27:16] Roland’s time off after the Olympic trials

• Went to Rio as coach for George Bovell
• Able to enjoy experience as ‘celebration of ability’
• Continued training to compete in World Cup series
• Focus of last year on Gymnastic Bodies training

[31:06] How Gymnastic Bodies has benefitted Roland

• More flexible, mobile than ever before
• Improved hip, hamstring and quad mobility
• Eliminated back pain
• Plans to compete in 2020 Olympics

[34:07] Roland’s insight on taking a step back from competition

• Success, transformation is not linear
• Choose to see circumstances as opportunity
• Innate competitive desire will never change

[39:07] Roland’s aspirations moving forward

• Continue working with national teams (starting technique)
• Reaching out for funding to assist with prep for 2020

[45:07] Roland’s unique take on funding partnerships

• Cultivate sport as great unifier
• Contribution in terms of swimming as brand

[47:00] Roland’s advice for high-caliber athletes

• Only person who determines success/failure is YOU
• Learn from mistakes and perceived failures

Learn More About Roland Roland’s Website

Resources WHOOP Strap

Gymnastic Bodies

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Seven years ago, Cavin Balaster sustained a two-story fall. He was diagnosed with diffuse axonal injury (DAI) and given less than a 10% chance of regaining consciousness beyond a vegetative state. Cavin did wake up, but he suffered from severe brain fog, double vision and a number of serious infections. He could not eat, walk or talk for several months. How did Cavin repair his broken brain? What role did functional nutrition and neuro-optometry play in his recovery?

Today, Cavin is a speaker, educator, blogger and author of How to Feed a Brain, his account of the role nutrition played in healing his brain. He also hosts an award-winning blog and the Adventures in Brain Injury podcast, where he shares what he learned in the process of recovering from TBI with the intention of helping families, practitioners and survivors of all kinds.

On this episode of Ali Fitness, Cavin shares his story of recovering from a traumatic brain injury, walking us through the nutrition and leaky gut protocol he used to heal. Cavin discusses his experience with a functional neurologist as well the garden analogy he uses to explain how the food we eat impacts the brain. Cavin speaks to the emotional side of trauma, describing what inspired him to change his mindset and pursue his current path. Listen in for insight around the role of neuro-optometry in influencing neuroplasticity and get Cavin’s recommendations around nutrition and supplements that protect the brain!

Topics Covered [2:09] How a brain injury changed Cavin’s life

• Ran sound equipment rental company in NYC
• Fell from rooftop water tower, sustained DAI
• Positively affect more lives in greater way

[4:11] The steps Cavin took to heal his brain

• Started to regain clarity with nutritional protocol
• Heal leaky gut to allow for absorption of nutrients

[8:31] Cavin’s experience with a functional neurologist

• Applied knowledge of neuroplasticity to heal brain
• Bring in safe modalities based on anecdotal evidence

[13:28] How Cavin established a nutrition protocol

• Determined by trial and error
• Further study encouraged by Alex Vasquez

[15:43] Cavin’s garden analogy for the brain

• Neurons = plants (86B)
• Thoughts = seeds
• Attention = sunlight, water
• Roots nourished by food we eat

[17:44] The nutrition protocol that worked for Cavin

• Paleo template with right produce, proteins and fats
• Nutrients from food (e.g.: sea vegetables for iodine)

[20:02] Cavin’s nutrition and supplement recommendations

• Variety of vegetables (switch between dulse and kelp)
• Organ meats or organ meat capsules
• Fish oil (up to 6g DHA)
• CoQ10

[24:22] Cavin’s insight on neuro-optometry

• 12 cranial nerves in brain bring info to/from body
• 4 of 12 dedicated to vision (eyes window to brain)
• Exercises stimulate certain areas of brain
• Prescription lenses make profound difference

[30:08] How Cavin navigates the emotional side of trauma

• View negative thoughts, pain as weeds in garden
• Give attention to flowers want to grow

[33:00] What inspired Cavin to heal and move forward

• Finding purpose, meaning in circumstances
• Friends and family played major role
• Impromptu presentation at IFM conference

[39:32] Cavin’s best advice for Ali Fitness listeners

• Exercise is beneficial to brain but don’t overdo
• Protect brain with high dose of DHA, Omega-3
• Enjoy life and do so sustainably

Learn More About Cavin Feed a Brain

Adventures in Brain Injury

Resources How to Feed a Brain: Nutrition for Optimal Brain Function and Repair by Cavin Balaster

Dr. Alex Vasquez

KetoCon

Organ Meat Supplements

Dr. Deborah Zelinsky

The Institute for Functional Medicine

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Anxiety and depression are the leading causes of ill health and disability worldwide, yet traditional medicine doesn’t get at the root cause. If you visit a GP, you are likely to get a referral to a psychiatrist and a prescription for a mood stabilizer. A functional medicine practitioner, on the other hand, will investigate what’s going on underneath—and you may be surprised to learn that there is a connection between gut issues and mental health.

Evan Brand is a certified functional medicine practitioner, nutritional therapist and host of the Evan Brand Podcast. He uses at-home lab testing and customized supplement programs to find and fix the root cause of a wide range of health symptoms including chronic fatigue, obesity, depression and anxiety. Evan is also the author of Stress Solutions and The Everything Guide to Nootropics.

Today, Evan explains how his personal struggle with depression and IBS led to a career in functional medicine. He offers case studies to demonstrate the connection between gut and mental health, discussing how functional practitioners work to find the underlying cause rather than simply addressing the symptoms with pharmaceuticals or supplements. Evan speaks to the most common health problem he encounters in his practice and the process of working with his team. Listen in for Evan’s insight on nootropics and smart drugs and get his advice on baseline testing that will give you an overall picture of your current health!

Topics Covered [1:01] How Evan became a functional medicine practitioner

• Suffered from depression, anxiety and sleep issues in business school
• Fostered interest in nutritional therapy, then functional medicine
• Use of diagnostic tools to find underlying cause of issues

[4:49] The definition of anxiety

• Feelings of worry, nervousness and gut tension
• GP typically refers to psychiatrist to prescribe drugs

[7:02] How Evan resolved his own IBS and depression

• Got rid of parasites, H. pilori with herbs
• Leaky gut healing process

[10:51] Examples of the connection between gut and mental health

• College student with multiple parasites unnecessarily prescribed mood stabilizers, resolved with herbal protocol
• Five-year-old twin boys with behavioral issues significantly better once treated for bacterial overgrowth

[14:22] The difference between a functional medicine practitioner and a GP

• GP can diagnose and treat disease
• Functional practitioners investigate health issues to find root cause
• Functional diagnostics offer more complete testing, tighter ranges

[21:20] The prerequisites for becoming a certified functional practitioner

• Need pre-existing credential to be eligible for functional courses
• Includes nutritionist, dietician, chiropractor, RN, osteopath, etc.

[22:29] Why gut issues are the most common

• Antibiotics, hormones in food supply
• Damage mitochondria, beneficial bacteria in gut

[23:30] The process of working with Evan

• 15-minute free call to determine fit
• One-hour consultation (extensive intake form)
• Evaluate sleep, stress, environment, etc.
• Determine necessary labs
• Follow-up 3-4 weeks later with protocol

[26:19] The definition of nootropics

• Substance to enhance cognitive function without ill side effects, addiction
• Industry has diluted term, marketing smart drugs as nootropics

[28:44] Why Evan recommends L-Theanine

• Amino acid found in green tea that works on GABA receptors
• Helps people feeling overwhelmed, overworked or anxious

[31:32] Evan’s advice around baseline testing to assess health

• GI-MAP (stool test)
• Organic acids test from Great Plains Laboratory
• Cortisol panel

Learn More About Evan Evan’s Website

Evan’s Podcast

Resources The Everything Guide to Nootropics: Boost Your Brain Function with Smart Drugs on Memory Supplements by Evan Brand

Stress Solutions: Hack Your Stress, Calm Your System and Take Charge of Your Life by Evan Brand

Great Plains Laboratory

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“Our bodies know how to take care of themselves, and somehow we got disconnected from that. Being able to pave a way back to a ‘native’ state of our skin before we started doing chemistry experiments on it … is very plausible, and it makes a lot of sense to me.”

Jasmina Aganovic is the president of Mother Dirt, a biotech company developing biome-friendly skincare products. The line features AO+ Mist, a first-of-its-kind product containing live Ammonia-Oxidizing Bacteria (AOB), the ‘peace-keeper’ bacteria that has been stripped from the modern microbiome by time spent indoors and contemporary hygiene practices. A cosmetic and consumer goods entrepreneur, Jasmina earned her degree in chemical and biological engineering from MIT.

Today, Jasmina shares the story behind Mother Dirt and the evolving definition of what it means to be clean. She offers insight around anti-bacterial hand sanitizer, the connection between our modern lifestyle and skin issues, and the prevalence of acne and eczema in the US. Jasmina describes the Mother Dirt product line, explaining the diverse benefits of AO+ Mist and what the company is working on now. Listen in for Jasmina’s personal skin care journey and learn how Mother Dirt is using its products to initiate a conversation about the microbial world.

Topics Covered [1:06] The story behind Mother Dirt

• Began 15 years ago with study of connection between dirt and mammalian skin
• Formed company in 2012, research on role of AOB (removed by modern lifestyle)
• Watershed clinical study in 2014 proved AOB could be reintroduced to skin

[4:23] What it means to be clean

• Old definition = sterile, removal of all bacteria
• Changing to reflect balance (bacteria not all bad)

[5:38] Jasmina’s insight on anti-bacterial soap and hand sanitizer

• Washing hands proven to improve health, prevent passage of disease
• Soap and water just as effective as anti-bacterial hand sanitizer

[8:40] The statistics around acne and eczema in the US

• 80M people have acne (out of 250M total)

• 1 consumer of prescription acne medication globally

• Childhood eczema increased by 30% in last 10 years

[9:44] How lifestyle factors contribute to skin issues

• Lack of connection to nature contributed to loss of AOB
• Radical diet change since industrial revolution

[11:28] The Mother Dirt product line

• AO+ Mist (includes live culture of bacteria from soil)
• Supporting cleanser, shampoo and moisturizer

[13:09] How AO+ Mist works as a deodorant

• Bacteria feeds off irritating components in sweat (e.g.: ammonia)
• Produces beneficial biproducts as result

[17:43] The scientific studies on the benefits of AO+ Mist

• Proven cosmetically valid by series of double-blind studies
• Significant improvements in skin clarity, smoothness
• Decrease in appearance of oily skin (four-week period)

[19:43] Jasmina’s personal skin journey

• Severe acne as teen and into college
• 10 years of treatment, elaborate routine

[23:31] Jasmina’s new approach to skin care

• ‘Less is more’ philosophy
• Holistic vs. aggressive approach

[25:36] Mother Dirt’s next steps

• Use products as vehicle for conversation about microbial world
• Make products available on more channels (i.e.: retail partners)

[27:22] The potential for personalized microbiome treatments

• Gain understanding of what native microbiome looked like
• Adjust populations of bacteria without killing all

[29:55] Jasmina’s powerful thought experiment

• Favorite scenes in nature usually don’t include people
• Loss of natural inoculation mechanisms from environment

Learn More About Jasmina Mother Dirt

Jasmina on LinkedIn

Resources Mother Dirt Article in The New York Times Magazine

AOBiome Therapeutics

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Eric Remensperger thought he was immune from chronic health problems. He had been living what he thought was a healthy lifestyle for well over a decade when he was diagnosed with stage-4 prostate cancer. Had his efforts at health and wellness been a waste of time?

After the shock wore off, Eric made the decision to fight. He would do whatever it took to heal himself. Eric read everything he could find in the realm of cancer treatment, the source of cancer, traditional medicine, and functional medicine—and a plan began to take shape. He would put together a team of flexible practitioners and explore techniques like ozone exposure, adrogen deprivation, and intermittent fasting, choosing only those options that had some evidence of effectiveness AND addressed the underlying cause of cancer.

Today, Eric shares the story of his health journey, explaining his shift from ‘the farthest thing from healthy’ to gym rat and holistic health devotee to unsuspecting cancer patient. He walks us through the two theories around the cause of cancer, arguing in favor of the alternative view that the disease is caused by a defect in cellular response. Eric describes his experience of receiving a prostate cancer diagnosis and the subsequent steps he took to recruit a team of practitioners and jumpstart the healing process. Listen in for Eric’s insight on making a lifestyle adjustment in order to fight cancer and learn how he employed detoxification, diet and oxidative therapies to reach remission in just seven months.

Topics Covered [1:42] Eric’s health story

• Workaholic, heavy smoker until 1992
• Moved to LA and became gym rat
• Discovered acupuncture, holistic health
• Interest in nutrition, meditation, sleep, etc.
• Experimented with several diets
• Diagnosed with prostate cancer in 2016

[8:14] The two theories around what causes cancer

• Western medicine—DNA defect in genome
• Alternative theory—defect in cellular response
• Lifestyle choices determine which genes get turned on/off

[13:28] How many practitioners subscribe to the alternative theory

• Less than 1% of traditionally oncologists (must use standard of care)
• Only integrative doctors consider alternative treatment protocol

[19:51] Eric’s experience of learning he had cancer

• Urologist called at 8pm with diagnosis
• Numb initially, very emotional when shock wore off
• Two days to get out of funk, decided to take charge
• Study through lens of Chinese medicine (root chakra)
• Prepared to fight after five days

[29:21] How Eric chose a team of practitioners

• Interviewed six oncologists total
• Found doctor willing to be flexible

[34:04] How Eric went from cancering to healing

• Oxidative therapies (hyperbaric oxygen, ozone exposure and high-dose vitamin C)
• Supplements (e.g.: IP-6, B-17, arteminsinin, etc.)
• Therapeutic keto diet
• Detoxification by way of lymphatic system
• Infrared sauna
• Intermittent fasting

[42:55] Eric’s advice for patients with a cancer diagnosis

• Adjust lifestyle first (nutrition, stress and sleep)
• Seek out hyperbaric chamber
• Get sugar out of system, hydrate
• Consider plant-based or keto diet
• Find team of good doctors but do own research

[48:34] Eric’s take on healing retreats

• Valuable to kickstart major shift in diet
• Experienced IPT chemo available in Germany

Learn More About Eric Quest to Cure Cancer

Resources Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer

PubMed

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Food is medicine, and we should be getting the vast majority of the nutrients we need from the food we eat. But every now and then, we get low in an area and need vitamins supplements. What is the best method for taking in vitamin supplements to ensure maximum absorption? What are the benefits of vitamin shots and IVs? And what are the best supplements available for improving athletic performance and promoting recovery?

Jonathan Mendoza is the owner and chief practitioner at MSW Lounge, a one-stop-shop for all things health based in Austin, Texas. MSW offers vitamin drinks, injections and drips as well as concierge health plans. Jonathan has a background in traditional and alternative medicine, earning a bachelor’s in kinesiology and exercise science, a Doctrine of Chiropractic, and a master’s in nursing. Jonathan’s training in sports therapy (with professional athletes), physical medicine and rehabilitation, pain management, family medicine, urgent care, and functional medicine come together in MSW, a holistic healthcare clinic offering the most well-rounded therapy possible.

Today, Jonathan shares his journey to creating MSW Lounge and what the clinic offers in terms of vitamin shots and IVs. He explains how MSW customizes its shots to individual clients and the benefit of shots and IVs over oral supplements. Jonathan covers the ingredients in the clinic’s trademarked Slenderella vitamin injection, describing how it works to detoxify the liver and promote weight loss. Listen in for Jonathan’s take on the future of IV clinics, his advice on how to vet a credible facility, and the best vitamins for athletes to improve performance and foster recovery.

Topics Covered [1:09] Jonathan’s journey to MSW Lounge

• Background in traditional, nontraditional medicine
• Nurse practitioner in pain management setting
• Ten years studying nutrition (food = medicine)

[2:54] The fundamentals of MSW Lounge

• Vitamin shots, IVs and drinks
• Medical clinic and lounge
• Pharmaceutical grade vitamins

[4:42] The difference between a shot and an IV

• Shot = small syringe in gluteal/deltoid muscle, 3-minute procedure lasts 1-3 days
• IV = higher capacity, takes up to an hour to administer but lasts full week

[6:31] How to determine the vitamin(s) you need

• Based on need (e.g.: energy, allergies, immune boost, etc.)
• Short consult at MSW or full lab testing to customize shot/IV

[10:02] Jonathan’s insight on the hierarchy of absorption

• Oral supplements on bottom (30-40% broken down before gets to intestinal tract)
• Sublingual drops, internasal spray and patches/creams in middle
• Shots and IVs at top (close to 100% absorption)

[14:28] How often clients come in to MSW

• Dependent on individual needs, once/week or month
• Immunocompromised patients once/week until build strength

[15:22] MSW’s Slenderella vitamin injection

• Contains B12, liver detoxifiers, carnitine and B6 (P-5-P)
• Detoxifies brain and liver, promotes weight loss and energy

[20:23] Patient outcomes on Slenderella

• 2 shots/week = 1-3 inches in month
• Ask client to cut back one indulgence
• Sustainable lifestyle change vs. short-term weight loss

[25:37] The cost of MSW shots and IVs

• Intermuscular shots $20-60
• IVs $49-250
• Price shifts with needs

[28:00] The general public’s understanding of injections

• Biohackers research on own via internet
• Grassroots movement educated in health, wellness

[30:48] Jonathan’s take on the future of IV clinics

• Will continue to evolve, ingredients improve
• Become more mainstream as research validates

[34:43] How to access vitamins when no clinic is available

• Gyms, yoga studios may carry
• Slenderella available online
• Ask GP (e.g.: B12 shot)

[39:32] How to vet a credible IV clinic

• Functional medicine doctor on staff
• Treat conditions beyond hangovers
• FDA-approved source of ingredients
• Staff understand vitamins administered

[43:13] The best vitamins for athletes (performance, recovery)

• Amino acids, taurine, glutathione, L-glutamine

[47:11] The franchise opportunities through MSW

• Don’t necessarily need medical license
• Nurse or paramedic to administer shots
• Supervising physician or medical practitioner

Learn More About Jonathan MSW Lounge

Email info@mswlounge.com

Slenderella

Email info@slenderellausa.com

Resources MSW Blog

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If you’re curious about the benefits extreme wellness training, but not all that interested in climbing Everest in your board shorts, Dr. Marc Cohen is your man. He has spent time with Wim Hof, exploring the science behind the breath control, cold exposure and mental focus that serve as the pillars of Hof’s method, and Dr. Marc has adapted his own practices to help you enjoy the benefits of extreme wellness without having to run a marathon in freezing temperatures.

Dr. Marc is a pioneer in the field of integrative and holistic medicine with degrees in western medicine, physiology and psychological medicine as well as advanced degrees in Chinese medicine and biomedical engineering. He leads the wellness research arm of the School of Health and Biomedical Sciences at RMIT university, and Dr. Marc is currently studying the use of organic foods in reducing pesticide exposure, the use of yoga and meditation to treat insomnia and stress, and the use of various therapies and lifestyle interventions for detoxification from environmental chemicals.

Today, Dr. Marc explains the difference between wellness and illness—and how it relates to his mission around realizing worldwide wellness. He shares his experience with and understanding of the science behind the Wim Hof Method, covering the latest research around the health advantages of cold exposure and breath control. Listen in as Dr. Marc walks us through his five-phase breathing practice and learn how you can benefit from extreme wellness training! Who’s up for a little Cold Water Hokey Pokey?

Topics Covered [1:36] The difference between wellness and illness

• Wellness = open system, community (WE)
• Illness = closed system, isolation (I)

[4:16] The five elements all cells relate to

• Water, glucose, oxygen, temperature and carbon dioxide
• Can be manipulated (voluntary control)

[7:32] Dr. Marc’s experience with Wim Hof

• Combination of mental focus, breath control and cold exposure
• Gentle introduction through ‘Cold Water Hokey Pokey’
• Blood vessels open in hot water, constrict in cold
• Emerging research that Scott shower led to 29% fewer sick days
• Trains to remain calm in uncomfortable situations
• Forced mindfulness practice, mastery over breathing/body

[19:08] The benefits of extreme wellness training

• Consciously control immune system (Netherlands study)
• Train body to cope with stress, exercise adaptive mechanisms
• Cold exposure induces brown fat production, burns white fat

[28:02] Dr. Marc’s insight on fat loss and metabolism

• Cold exposure increases thermogenesis AND appetite
• Personal experience of efficiency in burning energy
• Breathing technique ‘regenerates cellular machinery’
• Cells metabolize more efficiently from experiencing extremes

[30:00] The benefits of long periods of cold exposure

• Athletes use ice bathing to reduce pain, inflammation
• Overcome trauma by recreating panic in controlled way

[38:54] Dr. Marc’s five phases of breathing

1. Flowing breath
2. Staccato (hyperventilation)
3. Chaos (breath hold)
4. Recovery/lyrical breath
5. Stillness

[48:36] Dr. Marc’s theory of cell efficiency via breathing practice

• Cells get comfortable, proteins past ‘use by’ date
• Breathing practice gives cells wake up call to become more efficient

Learn More About Dr. Marc Dr. Marc’s Website

Resources The Science Behind the Wim Hof Method

The Wim Hof Method

‘The Effect of Cold Showering on Health and Work’ in PLOS One

‘Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans’ in Proceedings of the National Academy of Sciences of the United States of America

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How exactly do you score a job as the Head Strength and Conditioning Coach for the Los Angeles Lakers? What is the secret to earning the players’ respect and producing at a high level—without losing focus on their long-term health and fitness?

Tim DiFrancesco spent six seasons with the LA Lakers, and he is a respected thought leader in sports medicine and athletic performance. Tim earned his undergraduate degree in Athletic Training from Endicott College as well as a Doctorate in Physical Therapy from the University of Massachusetts—Lowell, and he is a certified Physical Therapist, Athletic Trainer and Strength and Conditioning Specialist. He is also the founder of TD Athletes Edge, an in-person and online training platform where Tim teaches his evidence-based, scientific approach to fitness, nutrition and recovery for athletes and fitness enthusiasts.

Today, Tim shares his background and education, explaining how he came to work for the Lakers. He describes his experience working with an NBA team, discussing his secrets to earning the trust and respect of the players and the challenges he faced in implementing a nutrition initiative. Listen in for Tim’s insight on the health and fitness of professional basketball players and learn how you can work with him through TD Athletes Edge!

Topics Covered [0:46] Tim’s background and education

• Undergrad in athletic training
• Doctorate in physical therapy
• Performance, strength & conditioning

[2:03] How Tim came to work for the Lakers

• Right place/time, doing right things
• Opportunity with NBA D-League
• Recruited by Gary Vitti to ‘own weight room’

[4:13] Tim’s experience working with NBA players

• Not necessarily fit and healthy
• Some in league despite limitations
• Don’t last long without foundation

[8:35] The authority of an NBA strength and conditioning coach

• Guaranteed contracts, ‘player’s league’
• Develop trust, respect with players

[10:05] Tim’s insight on developing relationships with players

• Listen, understand values
• ‘Be a chameleon’
• Manage expectations

[12:35] Tim’s approach to training high-level athletes

• Put player in position to play as often, long as possible

[15:08] Tim’s greatest challenge working with the Lakers

• Took on nutrition initiative to support healthy choices
• Players had different levels of willingness to change
• No one-size-fits-all, must have realistic expectations

[19:44] Tim’s work with TD Athletes Edge

• Offers in-person and online training (with videos)
• Targeted resistance/performance training to reach goals
• Provide voice of reason, help clients ‘play the long game’

Learn More About Tim TD Athletes Edge

TD on Instagram

TD on Twitter

TD on Facebook

Resources TD on YouTube

TD Online Training

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"I truly believe in earning your stripes and working all the positions you can—being the first one to put up your hand and say, ‘I’ll take on that initiative. I’ll take on that new responsibility,’ and not expect anything in return… It gives you more substance as a leader. When you’ve worked every position and you say to an employee, ‘I need you to clean this toilet,’ and they know that you’ve done that before and you’ll do it again, there’s a built-in respect.”

Tonya Jacobs is the COO of Mercedes Club New York, a luxury health and fitness oasis boasting an elite personal training staff and unparalleled member service. Tonya began her lifelong athletic career as a formally trained dancer, and she spent eight years touring the world as a performer at luxury resorts and casinos. In 1993, she moved to New York City and began her journey in the health club industry. Mentored by leading fitness executives, Tonya worked her way up from an entry level reception position to the upper echelons of management. She has more than 20 years of experience in the luxury sports and fitness sector, having served as Regional General Manager for both The Sports Club LA and Reebok Sports Club NY before joining the team at Mercedes Club.

Today, Tonya explains how the world of fitness has changed in her time in the industry, offering her take on the differences between big box and boutique clubs. She discusses the fitness and health of her staff as well as Mercedes Club clients, sharing the systems in place to engage with new members. Tonya speaks to her experience as a woman in leadership, a mom, and a role model for health and fitness. Listen in for Tonya’s advice for aspiring industry leaders and learn her approach to leading through vision.

Topics Covered [0:52] How Tonya got into the world of fitness

• Background in dance (toured professionally)
• Moved to NYC, health club was natural fit
• Began as receptionist and worked way up

[3:34] How Tonya’s experience differed among gyms

• Better Bodies was hard core gym for ‘tough guys’
• Reebok Sports Club = five-star luxury environment
• Different culture between New York and LA

[6:13] Tonya’s insight on how fitness has changed

• People more educated, savvy
• Train selves through technology
• Fads come and go but basics remain

[7:19] The challenge around technology and technique

• Good instructor, PT will correct form

[8:32] Tonya’s take on big box gyms

• Work well in suburbs for families
• Cities want personalized experience

[9:23] Tonya’s approach to gym management

• Lead through vision to go above and beyond
• Support with core values and guiding principles
• Treat employees well, they treat patrons well
• Look for strong EQ when recruiting new staff
• Empower employees to solve problems

[14:34] The fitness and health of Tonya’s staff

• Part of interview process
• Serve as role models for members

[15:12] How Tonya ensures that members are healthy and fit

• New members contacted for complementary eval
• Encouraged to meet trainer within first 30 days
• Discuss goals, design program and follow up

[17:23] How Tonya handles members with anorexia athletica

• GM or Fitness Manager initiate conversation
• Discuss decline in health, request doctor’s note

[19:28] Tonya’s experience as a woman in leadership

• Female mentors as role models
• Use assertive tone with condescending men

[21:14] Tonya’s advice for aspiring industry leaders

• ‘Earn your stripes’ to establish built-in respect
• Prove yourself and rewards come later

[22:52] How Tonya remains fit and healthy despite responsibilities

• Committed to workout routine (5am M-F)
• Prioritizes intense workouts over yoga
• Quality time with family comes first at home

[25:06] Tonya’s insight on being a working mom

• Giving your best ‘has to be enough’
• Serve as positive role model for daughter

Learn More About Tonya Mercedes Club

Mercedes Club on Instagram

Mercedes Club on Twitter

Mercedes Club on YouTube

Tonya on LinkedIn

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Have you been settling for less than in your life? Making decisions out of survival rather than creation? Are you ready to hit the reset button and show up differently for your work, your workout AND your family?

Mike Bledsoe is the CEO of the Shrugged Collective, a network of fitness, health and performance shows that spotlight premiere thought leaders in the fields of emotional and intellectual expansion, behavioral change, sexuality and alternative medicine. Mike also serves as the host of The Bledsoe Show, a podcast dedicated to acting as a positive force for physical, psycho-emotional and spiritual health. Mike served in the US Navy from 2001 through 2005, and he has a degree in Health and Human Performance from the University of Memphis.

Today, Mike shares the story of his recent transformation, explaining how he went about setting the reset button on several aspects of his life and what inspired him to stop settling. He offers insight around his struggle with negative self-talk and how his training regimen has evolved to focus on long-term health. Mike discusses his take on men and self-worth and describes how his stint in the military impacted his health. Listen in for Mike’s advice on the conscious consumption of plant-based medicine, shifting your relationship with competition, and doing the deep personal work necessary for change.

Topics Covered [0:44] Mike’s recent transformation

• Result of personal work and reflection
• Reset button on business, marriage
• Adopt and embody mantra in all aspects of life

[5:40] The intention behind Mike’s nomadic journey

• Travel for personal growth
• Test ability to form instant community

[6:37] What inspired Mike to stop settling

• Meditation, visualization exercise at retreat
• Dealing root cause creates sense of freedom

[8:00] Mike’s struggle with negative self-talk

• Voice saying, ‘You’re stupid’ since childhood
• Went away with meditation, NLP, hypnosis

[10:50] How Mike’s training regimen has evolved

• Do what’s best for body
• Train for health, longevity

[12:24] Mike’s take on men and self-worth

• Viewed as disposable (i.e.: military)
• Disregard health because don’t feel valuable
• Over-train to be liked, look like magazine

[16:51] How being in the service impacted Mike’s health

• Low quality food, sleep on deployment
• Around radiation and chemicals

[19:12] Mike’s battle with injury before competition

• Used ‘don’t be a loser’ as motivation
• Mind doesn’t understand negation
• Aggressive training led to injury

[22:31] Mike’s advice for people who are settling

• Deep personal work at Training Camp for the Soul
• ‘Pull governor off life and performance’

[24:09] Mike’s insight on plant-based medicine

• Approach with intention (conscious consumption)
• Use facilitators to create good experience
• Do retreat first to establish intellectual framework

[27:29] How Mike’s view of competition has shifted

• Do for fun, not willing to sacrifice self to win
• Fear of change reveals wounded parts of ego

Learn More About Mike The Bledsoe Show

The Shrugged Collective

Mike on Instagram

Mike on Facebook

Mike on Twitter

Resources Training Camp for the Soul

Landmark Forum

The Red Pill

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Social media can be a source for good when it comes to health and wellness, giving us access to information, holding us accountable, and inspiring us make positive choices and live a better life. But social media also has the capacity to make us miserable, feeding us inaccurate information and making us feel badly about ourselves when we don’t live up to entirely unrealistic standards. So, how do you choose the RIGHT influencers to follow? Who will help you define your WHY when it comes to fitness and nutrition and inspire you to develop a strong mind-body connection?

Taylor Walker is a Wilhelmina fitness model and influencer based in Miami. She is also a Certified Personal Trainer, Barre Instructor, Spartan SGX and Nutrition Coach. Taylor has been featured in ads for major brands including Nike, Under Armour, FILA, and Champion USA, among many others. A former ninth-grade PE teacher, Taylor now advocates for healthy living online through her website and 32K-strong Instagram following. She has appeared in the pages of Fitness, Shape and Women’s Health Magazine.

Today, Taylor shares her journey from dancer to PE teacher to fitness model and influencer. She discusses the work ethic required to be a fitness model, describing what a day in the life looks like. Taylor explains her WHY around using social media as a platform, her take on choosing health and wellness influencers to follow, and how she makes decisions around which brands to represent. Listen in to understand how Taylor’s workouts have evolved over the years and learn about her mind-body approach to fitness and nutrition.

Topics Covered [0:46] Taylor’s time as a PE teacher

• Preaching health and wellness
• Not eating/sleeping well herself
• Didn’t realize how food affected body

[2:23] How Taylor became a fitness model

• Followed husband to Oregon
• Applied to Sports + Lifestyle Unlimited
• Use skill set as dancer to create beautiful imagery

[4:03] The work ethic of a fitness model

• Most are instructors (authenticity on camera)
• Must eat healthy, work out
• Able to perform rigorous work

[8:10] A day in the life of a fitness model

• Nutrition coaching, personal training, teach group classes
• Events, photo shoot or creating social content

[9:45] Taylor’s WHY around using social media as a platform

• Creates connection, accountability
• Afford access to those who can’t afford nutrition coach

[13:39] Taylor’s insight on one-on-one coaching

• Rewarding to see transformation
• Just as powerful as blog post read by thousands

[14:48] How Taylor makes decisions around brands to represent

• Developed identity, audience and mission
• Only align with companies that fit vision

[15:58] Taylor’s morning and evening rituals

• Water, journal, stretch and coffee in AM
• Hot shower, read, stretch and deep breathing in PM

[19:17] The pros and cons of social media

• Opportunities and friendships
• Time away from family, burnout

[20:36] Taylor’s experience with pregnancy and entrepreneurship

• Time to slow down and refocus, reevaluate goals
• Dive deeper into nutrition coaching, personal training

[22:55] Taylor’s take on health and wellness influencers

• Some promote inaccurate info, unrealistic standards
• Research qualifications and how they make you feel

[28:00] How Taylor’s workouts have evolved

• Conditioned athlete during dance career
• Workout once/week from age 25-27
• Workout 3-5 times/week now (variety)

[30:31] Taylor’s mind-body approach to fitness and nutrition

• Decides on workout type based on body’s needs
• Eats clean majority of time, occasional pizza/donut

[35:36] Taylor’s advice for aspiring fitness influencers

• Space will grow and change, but not going anywhere
• ‘Only thing stopping you is you’

Learn More About Taylor Taylor Walker Fit

Taylor on Instagram

Resources Sports + Lifestyle Unlimited

Nutritious Life

GOFITJO

Headspace

Wilhelmina

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Curious what goes on behind-the-scenes in elite organizations at the highest levels of sport? What do teams do to foster the long-term health of their players as well as the sustained success of their programs? How much do teams invest in sports science and how is that spending measured against their win-loss record? What lessons can be taken from performance coaching and applied to other facets of life?

Fergus Connolly is the only applied sports scientist to have worked full-time across every major field sport from the English Premier League to the National Football League to International Rugby. Committed to implementing the most innovative protocols and technologies in human performance, Fergus serves as a performance director and sports science mentor, keynote speaker, and team sport auditor for clubs all over the world. Most recently, Fergus was the Director of Performance for the San Francisco 49ers and the University of Michigan football program. He is the author of Game Changer: The Art of Sports Science, and his new book, 59 Lessons, will hit bookshelves this summer.

Today, Fergus shares his journey to becoming an elite coach and consultant for teams like the 49ers, offering advice for aspiring coaches around hard work, honesty and humility. He discusses his holistic approach to performance coaching and the most surprising health-related issues he has encountered in high-level sport. Fergus explains why teams should focus less on finding the best coaches and more on hiring the right coaches who are willing to collaborate, and he speaks to the investment teams make in the long-term health of their players. Listen in for Fergus’ take on the most important lessons he has learned in performance coaching and how those principles apply to other areas of business and life.

Topics Covered [1:48] Fergus’ advice around becoming a premier strength and conditioning coach

• Find best people in industry to intern with/work under
• Hard work, humility and brutal honesty with self

[6:02] Fergus’ approach to performance coaching presented in Game Changer

• Pulls together psychology, nutrition, strength training, etc.
• Defines ‘winning’ as continuous improvement of own performance

[9:07] How long-term health is sometimes ignored in professional sport

• Some teams cut corners for sake of winning
• Unaware of proper sleep, recovery and training volume

[14:05] The most surprising health-related issues in professional sport

• Poor quality of food available to players
• Stress on training volume vs. quality

[18:00] Fergus’ approach to addressing overtraining

• Best players often rank at bottom on strength tests
• Focus on steady rate of increase/decrease

[21:13] The most challenging situations Fergus faces as a performance coach

• Help players reach optimal performance for particular day
• Difficult conversations around choosing RIGHT over BEST

[25:43] How teams invest money in player health and longevity

• Best teams adopt tech as settler rather than pioneer
• Less allocated to player development in US
• Management of resources more important than overall budget

[31:10] The pressure to perform based on a team’s investment in sports science

• Difficult to correlate with win-loss record
• Tactical, technical, physical and psychological components

[34:58] Fergus’ take on the professional sports with the best balance

• Basketball, AFL
• Culture of organization impacts ability to be fit AND healthy

[38:55] The #1 lesson Fergus has learned in performance coaching

• Everyone makes mistakes, must adopt humility

[40:30] How the principles in 59 Lessons translate to other areas

• Apply to corporate world, military and elite athletics

Learn More About Fergus Fergus’ Website

Fergus on Twitter

Resources Game Changer by Fergus Connolly and Phil White

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Why are polarizing diets so successful?

Dr. Mike Roussell argues that the extremes speak to human nature, blaming our problems on a singular villain and offering us a simple solution. And when we buy-in and follow the guidelines consistently, we get results—even if the diet in question doesn’t provide us with optimal nutrition. But Dr. Mike contends that we can make ANY diet work, provided that we apply his six pillars of nutrition.

Dr. Mike Roussell is the founder of Naked Nutrition, a consulting firm that translates nutritional research into actionable advice clients can use to ensure permanent weight loss and long-lasting health. Dr. Mike holds a degree in biochemistry and a doctorate in nutrition from Pennsylvania State University, and his consulting experience includes pharmaceutical and food companies, medical schools, top-rated fitness facilities, professional athletes and individual clients. His research has been published in the prestigious American Journal of Clinical Nutrition, and he is a well-known speaker and author in the area of health, nutrition and performance.

Today, Dr. Mike shares his personal health and fitness journey, including his current goals and training practice. He shares insight around caffeine, amino acids, carbs and protein, explaining how he developed his unique approach to nutrition. Dr. Mike also discusses the idea behind his MetaShred diet and his advice regarding the most valuable supplements. Listen in to understand Dr. Mike’s six pillars of nutrition and how they can be applied to any diet as well as his take on the keys to success in reaching your fitness and nutrition goals!

Topics Covered [1:48] Dr. Mike’s personal health and fitness journey

• Grew up in rural Vermont, very active
• Blew out knee, got into weight lifting
• ‘Allergic to authority,’ quit medical school
• Penn State for PhD in nutrition
• Nutrition consulting business to support family

[6:52] Dr. Mike’s fitness regime

• Trains out of garage
• Weights three days/week
• Cardio three days/week
• 60- to 90-minute low intensity cardio for recovery
• Ten minutes of mobility before every session

[10:10] Dr. Mike’s fitness goals

• Overall fitness (i.e.: lift heavy weights, run three miles)
• Embody fitness life he writes, talks about

[11:48] Dr. Mike’s pre-/post-workout nutrition

• Coffee, no food before training in a.m.
• BeetElite 30 minutes before workout for nitrates
• Ten grams of branched-chain amino acid right after
• Breakfast 30 minutes post-workout

[15:42] Dr. Mike’s take on caffeine before training

• Some research suggests improved performance
• Habituate quickly, must use intermittently for benefit
• TeaCrine supplement more effective

[18:13] Dr. Mike’s insight around amino acids

• Branched-chain supplement causes spike in leucine levels
• Whole food meal contains necessary variety of amino acids to support muscle building

[21:11] Dr. Mike’s insight on consuming carbs post-workout

• Body’s ability to replenish glycogen stores very good right after exercise
• Not a priority for average person
• Helpful for athletes in intensive training cycles

[24:24] Dr. Mike’s insight on consuming protein post-workout

• Eat 30 grams of protein 90 minutes before training to peak after workout
• Another option is to drink protein shake directly after exercise
• Training gives body increased capacity to build, repair muscle for 24 hours
• Also need to eat protein at every meal throughout day

[25:50] How Dr. Mike developed his unique approach to nutrition

• Life gets in the way of executing nutrition plan
• Background in biochemistry gives ability to explain key principles

[28:30] Dr. Mike’s six pillars of nutrition

1. Eat multiple meals per day
2. Consume protein at every meal
3. Consume fruits, vegetables at every meal
4. Minimize overly processed foods, foods with added sugar
5. Don’t drink calories (drink water, tea instead)
6. Time carbs around activity levels

[32:54] Dr. Mike’s advice around avoiding popular diet overwhelm

• View new research as small part of greater body of evidence (vs. definitive study)
• Pick plan and put into play consistently, assess results

[39:09] Dr. Mike’s take on the keys to successful nutrition

• Fewer processed foods with added sugar
• Fiber-rich carbs and protein in every meal

[41:40] Mike’s take on using DNA results to drive nutrition

• Skeptical of references used to justify claims
• Blood sugar, glucose tolerance better barometer for carb intake

[43:09] The idea behind Dr. Mike’s MetaShred Diet

• Optimize type and amount of calories, macronutrients
• Lose weight and control appetite
• Modular meal plan system for simple execution
• Personalize to taste preferences

[45:59] Dr. Mike’s insight around supplements

• Valuable when provide highly concentrated doses of certain nutrients
• Vitamin D, fish oil, protein, magnesium, creatine, multivitamin and Cerevan

[50:39] Dr. Mike’s guidance around using creatine

• Benefit when supersaturate muscles
• Five grams five times/day for five days OR five grams after exercise every day
• Micronized creatine monohydrate still best

[54:03] Dr. Mike’s best advice

• Set global goal (e.g.: lose 20 lbs)
• Set execution goals (e.g.: eat vegetables, protein at every meal)
• Hold accountable on day-to-day basis

Learn More About Dr. Mike Dr. Mike’s Website

Books by Dr. Mike

Resources Ironmind by Randall Strossen

Beyond Brawn by Stuart McRobert

BeetElite

Caffeine Study

TeaCrine

Dr. Mike’s Naked Nutrition Guide

Men’s Health MetaShred Diet by Michael Roussell

Cerevan

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Being sidelined due to injury is a struggle for athletes of all skill levels. The ability to move well and achieve peak performance is part of who you are, and it is beyond frustrating to feel like you may never get that back. Finding the right practitioner—be it a physiotherapist, chiropractor or osteopath—can be just as challenging. What certifications should you be looking for? What modalities are the most effective? How much one-on-one time will your therapist be willing to spend learning about you and your condition?

Dr. Brian Gurney is a physical therapist and personal trainer at beFIT, a clinic founded on the philosophy that every client deserves the full attention of their therapist. Brian is a licensed Doctor of Physical Therapy and certified Sports Clinical Specialist, and his area of expertise is movement disorders related to sports and spine injuries. Before beFIT, he was the head of a large private practice in New York City, and he has treated a number of high-profile clients including NFL, NHL, MLB and IFBB athletes as well as professional dancers.

Today, Brian explains how his love of sports and movement led to his decision to become a physiotherapist, helping athletes recover from injury and return to high-level performance. He shares his approach to working with clients, discussing why manual therapy and exercises are the best treatment options. Brian offers insight on avoiding injury with hip mobility exercises and regular movement throughout the day. Listen in for Brian’s take on body weight strengthening exercise as the best route to overall health and learn what to look for in a physiotherapist, chiropractor or osteopath—because the approach is more important than the title!

Topics Covered [1:12] How Brian became a physiotherapist

• Plan to become aerospace engineer
• Couldn’t imagine sitting all day
• Considered teaching, coaching
• Discovered exercise science
• Physical therapy good complement

[4:12] How Brian’s approach to strength and conditioning changed over time

• ‘Lift as much as possible’ in high school
• Shift to total body approach, focus on core strength and mobility

[6:35] Brian’s methods for treating a patient

• Manual therapy
• Exercise to correct imbalances

[8:00] Why Brian’s patients do their exercises at home

• Educate around cause of injury
• Emphasize importance of consistency
• App to facilitate accountability

[11:39] Brian’s take on ultrasound and electrical stimulation

• Studies very poor, not proven effective

[12:37] The modalities Brian condones

• Dry needling

[13:10] What to look for in a physiotherapist, chiropractor or osteopath

• Adequate time to evaluate, educate patient
• Background in manual therapy, exercise
• Licensed Sports Clinical Specialist

[16:00] Brian’s insight around the surge in sports injuries

• People participate in sports longer
• Not educated in how to exercise properly
• Classes may not cater to individual

[18:16] Brian’s advice on the best sport for fitness, health

• Body weight strengthening exercises

[20:48] The most common problems Brian encounters

• Tightness in hips (affects lower back)
• Tightness through upper back, shoulders (affects neck)
• Caused by sitting for long periods

[21:35] Brian’s advice around avoiding injury

• Mobility exercises in hips, ankles and shoulders
• Standing desk
• Movement every hour

[25:11] A client case study

• Body builder with torn patella
• Couldn’t lift leg after surgery
• Back on stage after year
• 2nd place at Arnold

[26:30] Brian’s take on working the uninjured side

• Encourage exercise of entire body
• Neurological connection helps recover
• Objective measure, desire to match

[28:27] What sets beFIT apart

• One-on-one, hour-long sessions
• Time to evaluate, educate patients
• Establish connection with clients
• App available as accountability tool
• PTs available to answer questions
• Up front with patient about costs

Learn More About Brian beFIT Therapy

beFIT on Facebook

beFIT on Instagram

Resources beFIT Mobile

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Close your eyes and imagine the perfect gym… What do you see? Does it have the best in specialty equipment to serve elite athletes? How about regenerative technologies like hyperbaric oxygen therapy to accelerate healing? Does it employ a holistic approach to health and wellness, offering meditation and yoga programs? What about data? Does your ideal health club identify nutritional deficiencies, create an individualized program, and track your progress on the Cloud?

Hunter Manuel and Tatiana Somers are founding partners of The Omni Club of New York, an integrated fitness, wellness and sports performance facility on the Upper East Side of Manhattan. Hunter has more than 25 years of experience in the industry, and he has led teams at top NYC clubs including Equinox, New York Sports Club and Palestra at the Penn Club. A competitive athlete his entire life, Hunter has a background in martial arts, bodybuilding, power lifting, running, biking and extreme obstacle racing. Tatiana is also a life-long athlete with a love of running, yoga and weight lifting, and she is taking on the role of Chief Design Officer at The Omni Club, leading its creative teams in the development of visual design, user experience, brand identity and content development.

Today, Hunter shares his personal fitness journey, explaining how a knee injury shifted his focus from football to body building and why meeting Tatiana led to another evolution. Tatiana discusses her struggle with an eating disorder and how Hunter helped change her perspective around body image. They walk us through Hunter’s recent battle with cancer, describing how he endured four surgeries in three months, the difficult course of chemotherapy that followed, and the family’s new whole food, plant-based nutrition plan. They talk about their nonprofit F.A.S.T. NYC, an organization formed to raise money for sports programs in east Harlem schools and their latest venture, The Omni Club of New York. Listen in to learn about the regenerative technology featured at Omni Club and its focus on overall health and wellness.

Topics Covered [1:27] Hunter’s personal health and fitness journey

• Mom enrolled in every sport available
• Lifting weights at 10, Dad had home gym
• HS football in small town Louisiana
• Shift to power lifting after knee injury
• Job at Equinox as personal trainer

[7:17] Hunter’s fitness and health as a body builder

• Depends on definition of health, fitness
• Strong, little body fat (220 pounds)
• Loved community, science of nutrition
• Extreme lifting long-term hard on joints

[10:09] Tatiana’s personal fitness and health journey

• Overweight child, eating disorder in HS
• Learned to accept body, see in new way
• Enjoys running (solitary, not competitive)

[14:09] Hunter’s battle with cancer

• Stomach pains, hurt to drink water
• Diagnosed after endoscopy, colonoscopy
• Endured four surgeries in three months
• Trained in hospital hallways
• Walk for cancer with ileostomy bag

[21:39] Hunter’s current health status

• Cancer-free and blood work good
• Ended chemo early (3 months)
• Whole food, plant-based diet

[24:21] Hunter and Tatiana’s take on chemo

• Very hard on body, destroys ALL cells
• More painful than surgery, felt ‘polluted’
• No way to know if helped or not

[30:20] How Hunter and Tatiana came to start F.A.S.T. NYC

• Moved back to US from Russia, son in public school
• Hunter joined parent association
• More and more kids at house after school
• Started F.A.S.T. to provide sports programs
• Built playgrounds, trained teachers/coaches

[34:34] Hunter’s vision for The Omni Club of New York

• Café with best food, drinks
• Resistance training and super treadmill
• Hyperbaric chamber, cryochamber therapy
• Underwater treadmill, tread pool
• Massage pod, meditation and yoga
• Tracks data to store on Cloud
• Blood, DNA tests to individualize
• Training program free to members
• Families can train together

[40:43] Hunter and Tatiana’s insight on gratitude

• Protect self as child during illness
• Grateful to be here, alive
• Life is NOW

Learn More About Hunter and Tatiana The Omni Club of New York

The Omni Club on Facebook

F.A.S.T. NYC

F.A.S.T. on LinkedIn

Resources Unexpected Recoveries: Seven Steps to Healing Body, Mind, and Soul When Serious Illness Strikes

23andMe

Athletigen

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‘The energy of passion and obsession, they live on the same plane. It depends how we choose to use it.’

The obsession and dedication that drives a competitive athlete can easily turn that very same person into an addict by offering a similar feeling of freedom. And if your self-worth is tied solely to your body and its physical capabilities, drugs and alcohol offer an escape from the feelings of worthlessness that arise when you learn that your Olympic dream is just that—a dream.

Joe Putignano is the best-selling author of Acrobaddict, a memoir exploring the relationship between athletics and drug addiction. He has performed with Cirque du Soleil, on Broadway and at the Metropolitan Opera, and appeared on film and television as an actor, dancer and acrobat. Joe is an NASM Certified Personal Trainer, and he served as the strength and conditioning coach for Cirque du Soleil’s Totem. Joe has also modeled for a number of publications, appearing on the cover of Instinct Magazine, Driven Magazine and Apollo, among others.

Today, Joe shares his story, from his inspiration to pursue gymnastics at the age of seven to the dark period when his Olympic dreams ended to his career with Cirque de Soleil. He discusses his struggle with addiction, explaining how he was captivated by drugs and alcohol and what finally moved him to get clean. Listen in for Joe’s insight around approaching loved ones who are using, learning to embrace self-care, and finding self-worth beyond your body.

Topics Covered [0:44] Joe’s inspiration to become a gymnast

• 1984 Olympics (seven years old)

[1:55] Joe’s training schedule

• Gym from 3-8:30pm
• Competition on weekends

[3:26] The training atmosphere of gymnastics

• Serious competition with other athletes
• No specific nutrition plan for men’s team

[5:05] The end of Joe’s Olympic dream

• Training center at 11 and 13
• Realized wasn’t among best at 16

[5:51] When Joe realized performance was an option

• Disney auditions for gymnasts (stunt shows)

[6:54] Joe’s dark period from ages 16-20

• Started drinking to quiet voice in head
• Part of ‘90’s rave scene, felt free
• College gymnastics team, kicked out
• Ended up in homeless shelter in NYC
• Working as waiter, discovered heroine

[15:12] How Joe finally got clean at 27

• Job at New York Times style department
• Rehab through employee assistance program
• Counselor suggested gymnastics for fun
• Started taking class with Jonathan Nosan

[19:01] Joe’s take on addiction as the most powerful energy

• Beyond human control
• Includes overtraining

[20:55] How Joe came to embrace self-care

• 12-step program and spiritual lifestyle
• Learn to accept, bend with ups and downs

[22:33] The heart of Joe’s spirituality

• Search for powerful energy
• Meditation to quiet negative self-talk

[25:44] How Joe found his spirituality

• Hit rock bottom several times
• Had to put down weapons and listen
• Learn from others at 12-step meetings

[30:38] Joe’s advice for friends, family of addicts

• Choice ultimately has to be theirs
• Intervene with love (not shame)
• Get involved, life at stake

[30:22] Joe’s new career in nursing

• Loves helping other people
• Own problems seem less significant

[32:34] Joe’s Cirque de Soleil career

• Got clean in 2007, started Cirque in 2009
• Performers must be alert, high energy
• Tore both rotator cuffs in 2013
• Sanjay Gupta helped recover
• Used alternative ways to deal with pain

[35:31] Joe’s insight on Cirque performers

• Level of wonder, madness
• Strong, dedicated people
• Grueling schedule (10-12 shows/week)

[36:46] The overall health of Cirque performers

• Had own kitchen, staff nutritionist
• Strong self-care

[37:39] Joe’s continuing struggle around self-worth

• Self-worth connected to body
• Nursing shifts understanding
• Caring for people more important than appearance
• Will continue to exercise for own self-care

Learn More About Joe Joe’s Website

Joe on Twitter

Joe on Instagram

Joe on YouTube

Joe on LinkedIn

Resources Acrobaddict by Joe Putignano

Jonathan Nosan

‘The Spotlight at the End of the Tunnel’ in the New York Times

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To stay at the top of your game as a fitness professional, continuing education is key… But some coursework is better than others. Best case, you earn CEC credits while you learn practical applications that make you better at your job.

Brent Brookbush is the founder and CEO of the Brookbush Institute of Human Movement Science, a platform that seeks to optimize the delivery of human movement science education by integrating technology with evidence-based, skill-centric coursework. Brent has been in the health and wellness industry since 1998, and he has dedicated the last 14 years of his career to education for movement professionals. He holds a doctorate degree in physical therapy from the CUNY Graduate Center.

Today, Brent covers his personal fitness journey, explaining his career shift from jazz trombone to movement science. He gives us a rundown of the Brookbush Institute, discussing its mission around educating health and fitness professionals and the online coursework available to subscribers. Brent shares his take on the evolution of health and fitness education and how Brookbush sets itself apart from other programs in the industry. Listen in for Brent’s insight on choosing the right personal trainer and pursuing lifelong learning as a fitness professional.

Topics Covered [1:32] Brent’s personal fitness journey

• Skinny kid, interested in fitness ‘to get big’
• Part-time PT to support music career
• Developed passion for teaching, speaking

[3:41] The mission of the Brookbush Institute

• Optimize education in human movement science

[6:19] What the Brookbush Institute teaches

• How body moves (optimal, impairment)
• How to get out of dysfunction
• Load, progression for continued performance

[7:10] Who can benefit from the Brookbush trainings

• Personal trainers
• Physical therapists
• Athletic trainers
• Massage therapists
• Chiropractors

[8:28] Brent’s approach to personalization

• All fitness professionals use same basic tools
• Up to professional to stay within scope, legal boundaries
• Personal trainers use corrective exercises (not manual therapy)

[11:50] The benefits of Brookbush Institute coursework

• Earn CEC credits
• Online format (easy to learn, improve)
• $19.99/month, unlimited access

[16:06] How health and fitness education has evolved

• Shift from live events to online education
• Push for evidence-based practices, but not fully realized

[19:14] Brent’s take on the personal training industry

• Overall quality has improved (degreed professionals more common)
• Minimum standard hasn’t changed much

[21:38] How to choose a quality personal trainer

• Certification from well-respected institution
• Game plan for continuing education
• Matching skill centers, schedule and personality
• Attitude more important than experience

[25:47] How the Brookbush Institute is expanding its course catalog

• Plans for 30-50 new courses this year
• Focus on strength, modality, manual therapy

[27:44] The best Brookbush course for aspiring personal trainers

• Intro to Functional Anatomy beginner course
• Don’t offer personal trainer certification

[29:06] How Brookbush is different from traditional programs

• Flat fee makes all coursework available
• Work at your own pace
• No end exam (promotes cram and forget it model)

[32:50] Brent’s best advice for fitness professionals

• Keep learning, getting educated

Learn More About Brent The Brookbush Institute

Brookbush on Instagram

Brent on Facebook

Brent on Twitter

Brent on YouTube

Resources NASM Personal Trainer Certification

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Circus hurts. In training sessions, you get bruised and burned, you fall down. But the joy that comes from having a platform to express yourself, to become something outside yourself and communicate through art inspires Amy Schulster to pursue a career as a performer.

Amy is a freelance aerial dance artist in New York City specializing in dance, aerial and choreography. She has a background in classical ballet and a BFA in Dance and Urban Design from Tisch School of the Arts at NYU. Amy trained with the Professional Training Program at the New England Center for Circus Arts before joining the Company and Teaching Faculty at Frequent Flyers Aerial Dance in Boulder for the 2015-2016 season. Today, she trains clients in acrobatic conditioning, performs with aerial partner Christie Palermo as Femmes de Flight, and does solo appearances at venues like Webster Hall, Dixon Place, and Muse Brooklyn.

On this episode of Ali Fitness, Amy explains the lifestyle of a freelance aerial dancer, sharing her training schedule as well as the different types of performance opportunities in New York City. She walks us through her background in dance, her transition to trapeze, and the motivation behind her choice to be a performer. Amy offers insight into the world of classical ballet, discussing the health issues that plague many dancers and her own experience with rejection. Listen in to find out what inspires Amy to take the stage—even when ‘circus hurts’—and hear her advice for beginners interested in aerial dance.

Topics Covered [0:45] The lifestyle of a freelance aerial dancer

• Requires thick skin, intense training
• Always learning new skills
• Competitive environment

[2:42] Amy’s performances in NYC

• Nightlife (i.e.: burlesque, music venues)
• Entertainment for parties
• Physical/immersive theatre

[3:41] A day in the life of an aerial performer

• Work in training around job as PT
• No time off, must be performance-ready

[5:34] What Amy’s training looks like

• 3-4 hours/day, 5-6 days/week
• Warmup core, muscles around joints
• Develop upper body strength
• Conditioning days, choreography days

[9:54] How Amy recovers from intense training

• Higher volume, fewer days
• Eat well, drink water and sleep

[10:54] Amy’s background in dance

• Ballet training from 10-18 (Russian technique)
• NYU for dance opened eyes to choreography

[14:34] Amy’s transition to trapeze

• Dislocated ankle in gymnastics accident
• Gym had aerial and trapeze, trained with coach
• Circus school in Vermont, joined Frequent Flyers

[19:20] Amy’s experience with rejection in the ballet world

• Served as apprentice at ballet company
• Contract not renewed based on physique

[20:29] Health issues among ballet dancers

• Eating disorders, body dysmorphia

[22:19] The health of performers in the trapeze world

• More accepting, community-oriented
• Diversity of skill sets

[23:50] Amy’s support from family and friends

• Balancing training with school difficult
• Parents unusually supportive of performing

[26:17] Why Amy chose to be a performer

• Form of communication, self-expression
• Joy from music, movement and storytelling

[28:50] Amy’s advice for people interested in aerial dance

• Look for beginner class at circus/dance studio
• Very physical, but accessible to anybody

Learn More About Amy Amy’s Website

Amy on Instagram

Amy on YouTube

Resources Frequent Fliers Aerial Dance

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Two of the top personal trainers in New York City are advocates of Gymnastic Strength Training, a balanced approach to training that combines strength and mobility. If the word ‘gymnastics’ has you feeling intimidated, don’t be—the purpose of the discipline is to fix your mobility gaps and gain strength without having to lift weights. So where did Gymnastic Strength Training come from? How does it work? And how can it help you?

Nick Ebner is on a mission to help his clients meet their physical goals in a holistic, self-sustainable manner. At his gym, Nick Ebner Integrative Fitness, he uses a unique blend of Gymnastic Strength Training, mobility work, and customized support. Paul Watson is the founding partner and master trainer at Transform Fitness, where they focus on providing a well-rounded routine and ongoing education to help clients achieve balanced energy for optimum health and fitness. Both Nick and Paul have worked with the developer of Gymnastic Strength Training, Coach Christopher Sommer.

Today Nick and Paul share their personal health journeys, explaining how they came to discover the benefits of Gymnastic Strength Training. They discuss the direction of the fitness industry and its increasing focus on movement culture and community. Nick and Paul address their approach to clients whose goals don’t align with their actions and offer their thoughts on personal training in a chain versus boutique setting. Listen in to understand the basics of Gymnastic Strength Training, Nick and Paul’s motivation for offering group classes in the discipline, and their best advice around training for competition and long-term health and wellness.

Topics Covered [1:26] Nick’s journey as a personal trainer

• Slew of health issues after college
• Solutions for clients consistent with training, not improving
• Practitioners with wider knowledge base (Poliquin Principles)

[5:17] How Paul got into the fitness industry

• Chemistry background, drawn to analysis
• Change people on personal level

[6:54] Nick’s transformation from college to present

• Body building, sports performance training
• Gained strength working with Coach Sommer

[10:49] Paul’s introduction to Gymnastic Strength Training

• Reached plateau in traditional gymnastics training
• Worked with Coach Sommer to increase mobility
• Likes balance in terms of range of motion, strength

[15:00] The direction of the fitness industry

• Growing ‘movement culture’
• Long-term performance vs. ‘reformed athletes’

[20:05] How Nick and Paul approach client goals

• Identify worst habits, set micro-goals
• Adjust goals as necessary

[21:36] Personal trainers who ‘smash’ clients for an hour

• Over-strengthen what’s already strong
• No standardization of certification, schooling

[25:10] Nick and Paul’s advice for endurance athletes

• Periodize your training

[28:14] Nick and Paul’s advice around long-term health

• Utilize biomarkers, DNA
• Find personal trainer receptive to personal goals

[33:15] Why Nick and Paul do group classes

• Offer experience to those who can’t afford PT
• Build community (different dynamics)

[37:38] The fundamentals of Gymnastic Strength Training

• Seven foundational movements
• Address all systems (mobility and strength)
• Methodical, low-impact program

[46:48] Nick and Paul’s best advice

• Get uncomfortable to experience change

Learn More About Nick & Paul Transform GST

Nick Ebner Fitness

Transform Fitness

Resources Gymnastic Bodies

Poliquin Principles

Check out the video version of the interview at Ali Fitness YouTube

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It’s only natural to have the blues in the winter months when the days are shorter and there is less available sunlight. This mild form of seasonal affective disorder can be exacerbated by long hours working indoors, shift work or even long-distance travel.

Jusso Nissilä was studying neurobiology at the University of Oulu in 2005 when he made the connection between the photosensitivity of the human brain and the potential to deliver bright light therapy through the ear. Jusso founded Valkee in 2007, and by 2010, the HumanCharger was ready to go to market. Using the device for 12 minutes each day has been proven to increase energy levels, improve mood and increase mental alertness. To date, the HumanCharger has 70,000 users worldwide.

Today Jusso explains how he came to invent the HumanCharger, the benefits of using the device, and the science behind how light therapy affects the brain. He covers the research studies around recovery from jetlag and reaction time in athletes. Listen in to understand why Valkee has been transparent in delivering its findings to customers and how you can improve your cognitive function, mood and energy with the HumanCharger.

Topics Covered [0:48] How Jusso came to invent the HumanCharger

• Oulu University biology department
• Long history of research on animals
• Proved that human brain photosensitive

[2:58] The benefits of the HumanCharger

• Use 12 minutes per day
• Improve mental alertness, mood
• Increase energy
• Alleviate jet lag

[4:56] How quickly the HumanCharger works

• Some report immediate reduction of anxiety
• Mood improves over course of weeks

[6:06] How the HumanCharger works

• Light affects brain by changing circadian rhythms
• Improve energy in fall when days shorter

[8:28] The best time to use the HumanCharger

• Morning, between 7-9am (personal variation)
• Put in ears, conduct normal morning routine
• Some use before bed to relieve anxiety

[11:23] The research studies around the HumanCharger

• Recover from jetlag 50% faster
• Increased reaction speed in hockey players (visual stimuli)

[15:28] Juuso’s take on the benefits of infrared light

• Infrared light has positive effects, some overlap
• HumanCharger targets blue light-sensing neurons

[16:38] The reported side effects of the HumanCharger

• Headache in first days of treatment

[17:38] The HumanCharger and vitamin D

• No UV light in treatment
• Not substitute for vitamin D

[19:12] Juuso’s response to Earlight Swindle

• Clickbait, fake news to put down young companies
• HumanCharger research peer-reviewed, published

[21:20] Valkee’s willingness to publish findings

• Delivered science to customers immediately

[24:50] Juuso’s advice to listeners

• Open to new findings in biology, medical science

Learn More About Juuso HumanCharger

HumanCharger on Instagram

HumanCharger on Twitter

HumanCharger on YouTube

Valkee on Facebook

Resources Links to HumanCharger Research Studies

Summary of Peer-Reviewed Research

‘Transcranial Bright Light and Symptoms of Jet Lag: A Randomized, Placebo-Controlled Trial’ in Aerospace Medicine and Human Performance

‘Effects of Bright Light Treatment on Psychomotor Speed in Athletes’ in Frontiers in Physiology

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Sustained excellence over time.

Isn’t that what we’re all working toward? In every aspect of our lives—from sport to our personal and professional lives—maintaining a high level of performance for the long-term is the ultimate goal. So, what can we learn from the simple approach of teams like the Golden State Warriors?

Phil White is an Emmy-nominated writer and frequent contributor to The Inertia, SUP the Mag and Canoe & Kayak. He collaborated with Dr. Fergus Connolly on Game Changer: The Art of Sports Science, a new release that walks us through an athlete-centered model that promotes long-term health and longevity. He is also the co-author of Unplugged, The 17 Hour Fast and the forthcoming Flight Plan with Dr. Kelly Starrett.

Today Phil outlines the holistic approach to team sports laid out in Game Changer. He covers the importance of looking at stats in context and considering the technical, tactical, psychological and physical aspects of competition. Phil discusses the concept of the ‘simple principle,’ explaining how a consistent philosophy leads to sustained excellence over time. Listen in for Phil’s insight on how the ideas in Game Changer can be applied beyond sport to help you achieve at the highest level in all aspects of your life.

Topics Covered [1:09] The impetus for Game Changer

• Fergus’ background in sports science
• Create athlete-centered model for winning
• Focus on longevity, long-term health
• Stuck in more-more-more approach

[6:08] The holistic approach laid out in Game Changer

• Technical, tactical, psychological and physical
• Break game into moments, explore in context
• Work backwards to identify problem
• Set up realistic situations in practice
• Execute skill at appropriate volume

[10:49] How to achieve several goals over time

• Pair quantitative with qualitative analysis
• Start with simple philosophy, draw line to single stat

[13:57] Phil’s take on the Golden State Warriors

• Team should be able to coach game
• Not gimmick but reflection of system

[17:07] The value of using a qualitative lens

• Stats in isolation not useful
• Tackles per game vs. positional awareness

[20:42] The concept of the ‘simple principle’

• Narrow philosophy down to one word (i.e.: joy)
• Avoid complicated training plans
• Keep principles consistent, adapt tactics

[25:28] Why three goals per match is enough

• Energy spent on chaotic game scenario
• Slows down instinctual decision-making

[27:06] The target audience for Game Changer

• Anyone involved in team sports
• Translates to work, boundaries in personal life
• High level of performance sustained over time

[29:53] The story behind The 17 Hour Fast

• Co-author’s best friend diagnosed with brain cancer
• Outlived prognosis with fasting to slow spread of cancer cells
• Other metabolic diseases traced back to diet
• Fasting helps reset, reexamine relationship with food

[34:06] The significance of 17 hours

• Obtainable number
• Ease leads to adoption

[35:38] Phil’s next book, Flight Plan

• Co-author realized travel threw off patterns
• 14-step protocol (nutrition, mobility, sleep)
• Survive, thrive despite frequent flying

Learn More About Phil Phil’s Website

Phil on Twitter

Phil on Facebook

Resources Game Changer by Fergus Connolly and Phil White

The 17 Hour Fast by Frank Merritt and Phil White

Unplugged by Brian MacKenzie, Andy Galpin and Phil White

Mobility|WOD

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We all know that quality is more important than quantity. But it’s tricky to determine quality when it comes to something like sleep. How restorative was the eight hours you got last night? Did that sleep allow your body to recover enough to do the training session you have scheduled for today?

Petteri Lahtela is a serial entrepreneur with 25 years of experience building high tech products and managing international businesses. Petteri’s passion for designing solutions that offer meaningful health benefits led him to create Oura, the world’s first wellness ring. Oura combines sophisticated design, ground-breaking technology and three decades of research to guide users in improving their sleep, health and readiness to perform.

Today Petteri describes the differences between the first generation Oura ring and the new version coming out in April. He covers Oura’s core use cases, what the ring measures, and what sets Oura apart from other wearables on the market. Petteri explains how athletes might utilize Oura to make better choices around training, nutrition and sleep. Listen in and learn about the ongoing research to validate Oura’s sleep cycle measurements and how it gives you vital information without becoming a disruption.

Topics Covered [1:12] What inspired Petteri to develop the Oura ring

• 14 years in mobile telecommunication
• Developed interest in preventing chronic disease
• Help people avoid symptoms of prolonged stress
• Understand body’s response to lifestyle

[4:32] The first generation Oura ring

• Designed for comfort, sleek look
• Launched in December 2015
• Access to arteries in finger provides data
• Measures pulse waveform, HRV

[9:47] How the Oura ring is different from other wearables on the market

• Data gathered overnight more accurate, meaningful
• Reveals long-term trends

[12:00] What the Oura ring measures

• Pulse waveform, HRV
• Skin temperature variation
• Duration/intensity of activity
• Breathing rate/frequency
• Blood Pulse Volume

[16:00] The Oura ring’s core use cases

• Provides understanding of how body recovers
• Demonstrates how time, intensity of activity affects sleep
• Reveals connection between choices and body response
• User can adjust timing of activities based on data

[19:53] The user-friendly nature of the data provided by Oura ring

• Message engine offers instructions re: how to improve
• Provides daily activity target, readiness score and sleep info
• Personalization aspect sets apart from other products

[22:14] How athletes might leverage the Oura ring

• Understand how exercise protocol affects sleep patterns
• Compare stage of training to body’s ability to recharge
• Align exercise, mealtimes and sleep with internal clock

[26:38] The Oura ring’s ability to further a user’s understanding of nutrition

• Document caloric intake, etc. in notes function of new version
• More important to understand how nutrition affects hormonal balance
• Consistent disruption of sleep signals imbalance of internal organs

[29:14] The research around Oura ring’s sleep cycle measurements

• Accuracy confirmed by Stanford Research Institute independent study
• Ongoing work with university hospitals, sleep centers and research organizations
• Clinical studies to learn applications for different audiences

[34:08] What Oura ring is working on now

• Deep personalization to improve user recovery, performance
• Further insight around menstrual cycle, activity to pursue/avoid

[38:17] The Oura ring’s Bluetooth capability

• Works without Wi-Fi
• Sends data to app a few times per day

[39:42] Petteri’s take on being ‘unplugged’

• Wearables shouldn’t require attention, interaction

[42:00] The user’s ability to share data through the app

• Free access to data via Cloud interface
• May share with doctor, coach

Learn More About Petteri Oura Ring

Petteri on LinkedIn

Petteri on Twitter

Resources The Power of When by Michael Breus

Stanford Research Institute’s Independent Validity Study

California Center for Sleep Disorders

Unplugged by Brian MacKenzie, Andy Galpin and Phil White

Discount on the Oura Ring Go to Oura Ring and add to cart then enter the voucher “Alifitness”

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An interest in health and fitness may begin with a desire to look good on the outside, but most of us stick with sport because of the internal benefits—the sense of aliveness and vitality, the feeling of strength and connection to our bodies and the world around us. Training gives us a few hours away from our busy lives, and if we’re lucky, it allows us to be fully present. Now imagine turning those few hours of escape into a few days, a few weeks, or even a year! What would it be like to leave the modern world and spend time in the wild, developing a deep connection with yourself and the earth?

Claire Dunn was living a typical fast-paced, urban lifestyle. Working as a lobbyist and environmental activist in a high-pressure, highly political environment, she longed for the opportunity to get closer to the wilderness she was fighting for and explore the human-nature connection. Starting in 2010, Claire spent a year in the wild, and that experience became the subject of her subsequent memoir, My Year Without Matches: Escaping the City in Search of the Wild. A trained Vision Quest guide, Claire offers rewilding workshops and retreats as well as personal mentoring for people seeking a greater sense of connection. She is a regular contributor to publications such as The Sydney Morning Herald, Huffington Post, and The Newcastle Herald.

Today Claire shares the inspiration for her year in the wilderness, explaining her preparation and the structure of the experience. She walks us through a typical day in the bush, sharing the skills she practiced, what diet and exercise looked like, and her core practice of wandering. Claire discusses her struggle to readjust to the modern world and her commitment to helping others find connection to themselves, others and the earth. Listen in for Claire’s insight on being versus doing, and learn to pursue rewilding in your own backyard.

Topics Covered [1:02] How Claire’s upbringing influenced her interest in rewilding

• Grew up on farm by river, three brothers
• Comfortable with body, the earth

[2:37] The impetus for Claire’s year in the bush

• Working as environmental activist, conservationist
• Burned out on high pressure of political game
• Transformational course inspired deep nature connection

[5:15] How Claire prepared for her year of living wild

• Turned attention to practices of tracking, wilderness survival skills
• Created independent wilderness studies program in New South Wales
• Spent two summers at Tom Brown Jr.’s Tracker School

[6:44] The structure of Clair’s year in the bush

• ‘Choose your own adventure’
• Build shelter with found materials
• Follow sacred order of survival (water, shelter, fire, food)
• Perfect hand drill fire technique

[9:28] Claire’s instinct to be alone

• Attention to elements, plants, animals and unseen
• Unraveling old way of being, learned fluid wandering

[12:49] Claire’s lessons in being vs. doing

• ‘Trying negates the effort’
• Making fire blindfolded taught surrender

[14:14] A typical day in the bush with Claire

• Tried not to have routine
• Wake up with birds, go to sit spot
• Explore, journal and read
• Work on project (i.e.: tanning hide)

[16:45] The skills Claire honed in the wild

• Hide tanning, basket weaving, rope making
• Fires, water, bush food and medicinals
• Bird language, naturalist awareness
• Expanded sense of vision, fox walking
• Dynamic listening meditation

[18:28] Claire’s core practice of wandering

• Follow curiosity, no clear goal

[20:20] How Claire pursued fitness during her year in the bush

• Bush gym, jogging loop and yoga
• Making fire = intense burst of cardio

[22:16] How Claire felt after the experience

• Ready to see friends, family
• Hit wall of grief with loss of connection to self, others and land

[24:22] Claire’s bush diet

• Varied quite a lot, restock in town once a month
• Rice, oats, quinoa and lentils
• Produce that would keep
• Lost weight, needed more fat/protein

[27:04] The medicinals Claire utilized in the wild

• Bloodwood tree sap for cuts
• Blackened fern for bites, stings

[27:31] How fit and healthy Claire felt during the experience

• Lost too much weight, depleted some nutrients
• Gained strength, felt incredibly alive

[28:34] Why Claire is back in the modern world

• Heart of social activist, contribute to change
• Satisfying to tell story, explore skills in urban setting

[30:07] Claire’s insight around rewilding in an urban context

• Connect deeply where you are
• Find a sit spot, immerse in wildness
• Forage for edible weeds
• Expand sense of vision, open senses

[34:54] Claire’s definition of health and fitness

• Internal sense of aliveness, vitality
• Sense of purpose, contentment
• Body strong and flexible

Learn More About Claire Nature’s Apprentice

My Year Without Matches: Escaping the City in Search of the Wild by Claire Dunn

Claire on Facebook

Claire on Twitter

Resources

Tom Brown Jr.’s Tracker School

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“[People] are empowered, and that’s exactly why I love doing what I do is because you have everything you need to get yourself to feel better... Breathing is something that’s yours, and we’ve forgotten that. We’ve forgotten how powerful it can be. We’ve forgotten how to do it right.”

Dr. Belisa Vranich is the Director of Breathing Science at the Ash Center for Comprehensive Medicine in New York City. Dr. Belisa began her career as a clinical psychologist with the intention of having a long-standing therapy practice. As she explored different methods of reducing stress, Dr. Belisa developed an interest in yoga breathing and martial arts-based breathing techniques. The result of her study is The Breathing Class, a practical, science-based method that addresses the physical and psychological problems related to ‘bad breath.’

Dr. Belisa is also a sought-after public speaker and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. A regular guest on platforms like CNN, the Today Show and Good Morning America, Dr. Belisa joins us today to share the right way to breathe, explaining how we start out breathing correctly and later adopt the stress breath that works against our body design. She discusses her science-based approach to improved breathing, the classic studies around breathing muscle strength, and the different breathing strategies she recommends for precision versus power sports. Listen in for Dr. Belisa’s insight on the benefits of horizontal breath for athletes in terms of endurance and recovery!

Topics Covered [1:01] How Dr. Belisa’s background in clinical psychology led to the study of breathing

• Studied psychology to have therapy practice
• Breathing affects us physically and mentally
• Looking for ways to reduce stress
• Breathing practices in yoga, martial arts
• Developed science-based, practical method
• Use right muscles to breathe efficiently

[4:06] How breathing impacts performance and long-term health

• Achieve elusive parasympathetic state
• Move faster/longer, lift more and recover better

[4:56] How most people breathe incorrectly

• Stress breath, contrary to body design
• Utilize shoulders for deep breath
• Uses auxiliary muscles, underutilizes diaphragm

[6:52] How toddlers breathe correctly

• Unabashedly let belly grow (expand, narrow in middle)
• No posturing, stiffness in torso

[7:59] The percentage of the population with breathing problems

• Belisa estimates 95%
• Measured with Breathing IQ (BIQ)
• Evaluates location, range of motion
• Bigger inhale, smaller exhale = better breath

[9:28] The first steps to better breath

• Can be done in 14 days
• Lie on back with something on belly (e.g.: book)
• Push object away on inhale to engage diaphragm
• Apply expansion, narrowing when sitting/standing
• Tempo will naturally slow down
• Five count in and out resonates with heartrate variability

[14:55] Dr. Belisa’s take on why we breathe the way we do

• Bracing in middle prevalent, hurting our health
• Society of sitting, stress and technology

[17:52] How a breathing practice can benefit endurance athletes

• Improves endurance (lower body breath takes less energy)
• Aids recovery (oxygenates, heals muscles)

[20:30] What a breathing practice looks like

• Exercises, stretches using horizontal breath
• Train breathing muscles (nothing else)

[21:38] The research around athletic performance and breathing

• Classic studies on breathing muscle strength by Alison McConnell
• Work around endurance in cycling, swimming

[23:44] The differences in breathing technique by sport

• Power lifter needs big, deep breath for explosiveness, to protect spine
• Extend ‘sweet spot’ in exhale when heartrate low in precision sports like golf

[25:12] The Breathing IQ measurement

• Aim for breath as expansive, narrow as possible
• As grade improves, so does health
• Impacts stress, digestion, back pain, sleep, anxiety

[28:31] How proper breathing can extend an athlete’s career

• Keeps muscles strong, improves recovery

[30:22] How proper breathing influences endurance

• Better results in performance almost immediately
• Endurance skyrockets with continued practice
• Untapped potential in breathing muscles

[32:00] Dr. Belisa’s insight on the Wim Hoff Method

• Teaches trance breathing, ice baths
• Safe practice in extreme temperatures for resilience

[34:44] The individual nature of a breathing practice

• Every experience very personal, positive
• Known to resolve issues like brain fog, asthma

[38:58] How to help your child maintain proper breathing

• Model appropriate breath behavior

Learn More About Dr. Belisa The Breathing Class

Warrior Workshop

Teacher Training

Breathe Master Class

Dr. Belisa on Instagram

Dr. Belisa on Twitter

Dr. Belisa on Facebook

Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health by Dr. Belisa Vranich

Resources Alison McConnell’s Website

Research by Alison McConnell

Wim Hoff Breathing Method

Holotropic Breathwork by Stanislav and Christina Grof

Jeremy Youst

Jim Morningstar

David Elliott

Dan Brulé

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The vast majority of yoga teachers are freelancers, teaching at multiple studios and gyms. And following your favorite teacher can mean navigating multiple websites for access to classes and events. What if there was a platform where you could follow your favorite teachers and studios, getting all of your information in one place? And what if you could make a small investment in the platform, owning a part of the startup that is creating that community?

Alexander Klein is the co-founder and CEO of Yoga Trail, a global yoga network that connects yogis with their favorite teachers in an effort to make the world a healthier and happier place. The platform provides yoga teachers with free tools to manage and grow their business, while students can find and book classes online in one convenient location.

Alexander has a diverse background that ranges from punk musician to sound engineer to plasma physicist. After a failed attempt to build a fusion reactor that would provide the planet with unlimited clean energy, Alexander had the opportunity to travel with his wife for a year. They got hooked on yoga during their first stop in India and sought out yoga classes in every new country along the way.

Alexander’s wife got the idea for Yoga Trail in 2008, and after sitting in on a business course at the University of Thailand, they launched the platform in 2012. Today, Alexander shares his take on learning to live with less, explaining how his approach to life fits with his experience in plasma physics. He speaks to the specifics of the Yoga Trail platform, discussing how it works to empower teachers to run their businesses independently. Listen in to learn about the Yoga Trail equity crowdfunding campaign, and find out how you can become an ambassador—and own a portion of this global platform!

Topics Covered [0:36] Alexander’s background in plasma physics

• Tried to build fusion reactor, provide planet with unlimited clean energy
• Proved couldn’t be done

[2:46] Alexander’s take on learning to live with less

• Trying to ‘consume ourselves into sustainability’
• Problem will automatically self-correct

[3:57] How Alexander conceived Yoga Trail

• Opportunity to travel for year
• Learned yoga at first stop in India
• Practiced in every new location
• Sat in on business class at University of Thailand

[5:47] How Alexander got hooked on yoga

• First classes in Kerala
• Eased back pain, improved state of mind
• Global community, perfect for travel

[7:46] Alexander’s move to Thailand

• Planned to stay one week in Chiang Mai
• Took job at University, then started Yoga Trail

[8:50] The Yoga Trail platform

• Free tools for teachers to manage, grow business
• Students follow favorite teachers, studios
• Book classes and events online

[11:15] How Yoga Trail generates revenue

• 7% fee for bookings
• Teachers have option for paid marketing plan

[11:57] The businesses that use Yoga Trail

• Smaller studios with handful of teachers

[13:16] How Yoga Trail benefits teachers

• Traditionally depend on studios/gym for marketing
• Studios/gym take most of revenue
• Empowers teachers to manage business independently

[14:38] Yoga Trail’s mission to make the world a healthier, happier place

• ‘More people to the yoga mat more of the time’
• Envision future where teachers organize small classes in alternative venues
• More opportunities for teachers, attract more people to yoga

[16:23] Alexander’s strategy for attracting endurance athletes to yoga

• Building referral program, free class if bring new student

[17:54] Yoga Trail’s startup business model

• Equity crowdfunding campaign
• Investors buy portion of company
• $300K goal, $1M max
• Money used for technology, marketing

[21:55] How yoga trail can be used to hire teachers

• Plans for job board in future
• Can use search function, message directly

[22:41] The number of Yoga Trail users

• 60K teachers, 200K yogis
• 5M site visitors

[23:41] The fundamentals of investing in Yoga Trail

• $500 minimum

Learn More About Alexander Klein Yoga Trail

Invest in Yoga Trail

Yoga Trail on Facebook

Yoga Trail on Twitter

Alexander on LinkedIn

Resources MINDBODY Software

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What if your fitness studio supported you in more than just the physical aspects of health? What if your gym could guide you in eating well? And pursuing mental and emotional wellness? Scott Capelin is on a mission to usher in a new era of fitness with Embody, a boutique gym focused on holistic wellness. The unique Embody philosophy inspires members to Move, Replenish and Unplug as they pursue wellbeing through physical, mental and emotional fitness.

Scott left the corporate world to join his brother in the fitness industry in 1999. Though he enjoyed his work in marketing management, Scott had always had a passion for health and fitness, so he found greater job satisfaction and financial success in personal training and gym management. After 12 years with Vision PT, Scott and his brother established Tribe Social Fitness in 2011. Then he observed a shift in the industry toward boutique studios, and Scott saw an opportunity to design an elegant, eco-conscious space that offered its members a fusion of fitness and wellness—a place where they can move, replenish and unplug. Embody was born in November of 2015.

Today Scott shares how he came to incorporate yoga and Pilates into his fitness routine, explaining how those modalities fit into the ‘new era of fitness.’ He walks us through the new member consultation, including the eco-friendly facility tour and the health/wellness evaluation that results in a personalized report. Scott discusses the Move|Replenish|Unplug philosophy at the core of Embody and how the club incorporates events to build community among its members. Listen in for Scott’s ambitions around the growth of Embody as well as his take on the future of fitness in general.

Topics Covered [0:59] Scott’s journey to Embody

• Left corporate world for fitness industry
• 12 years with Vision personal training
• Established Tribe Social Fitness
• Shift to holistic focus with Embody

[5:26] Why Scott integrates yoga, Pilates

• Pilates builds core strength
• Yoga for mobility, flexibility and mindfulness

[8:55] The eco-friendly Embody facility

• Sustainable construction elements
• Organic cleaning, grooming products
• Equipment does not require power

[12:56] The modalities offered at Embody

• Yoga, Pilates and meditation
• Personal training
• Aerial and barre

[14:49] The initial Embody consultation

• Discuss health history, goals
• Measure body composition
• Health/wellness evaluation
• Personalized report with recommendations, training plan

[18:58] Embody’s seven wellness principles

• Eat real food
• Work out
• Work in
• Power down
• Play
• Expand mind
• Act, eat ethically

[20:29] The importance of the social aspect of Embody

• Built on culture, community
• Relationship business

[23:45] The events offered at Embody

• Four-week challenges
• Workshops (e.g.: art as meditation, Pilates at beach, nutrition seminars)
• Parties

[27:17] Scott’s take on the secret to a successful brand

• ‘Promise’ that elicits consistent, emotional response
• Clear on what’s at core of DNA
• Maintain customer-service focus as grow
• Systems in place to provide consistent value

[30:03] Scott’s goals for the future of Embody

• Opening Amsterdam club in 2018
• Five clubs in Sydney by end of 2019
• Ten Sydney clubs by 2021
• Negotiating in Belgium, Sri Lanka
• Partnership with luxury hotel market

[31:06] Scott’s approach to franchising

• Marry people who can afford with people who can run
• Leadership most important aspect

[33:18] Scott’s predictions for the future of gyms

• Rise of boutique gyms
• Technology as X factor

[34:46] The role of technology at embody

• Introductory report generated online
• Food diary, book classes online
• ‘Urban sanctuary,’ unplug for classes

[37:02] Scott’s advice for fitness novices

• Get clear on what you want to achieve
• Invest in ten sessions with personal trainer
• Incorporate nutrition plan

[39:10] How to find a competent personal trainer

• Recommendations, referrals
• Research, observe
• Use best judgement
• Present, caring and available

Learn More About Scott Capelin Embody

Embody on Instagram

Embody Franchise Opportunities

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‘The best athletes on the teams I’ve worked with have always been the best sleepers. The bottom third of the sleepers are usually gone within a few years.’

We live in a world where functioning on less and less sleep has become ‘the new normal,’ so we may not realize just how much insufficient sleep impacts our performance. Of course, there are elements of this that are out of our control, like the travel schedule associated with competition. But if you are struggling to get close to the recommended 7½-9 hours, it is likely that your reaction time and your ability to focus are suffering. What is the best way to monitor how much sleep you’re actually getting? And how do you determine what’s causing the problem if you’re falling short?

Pat Byrne is an authority in the field of sleep science with 30-plus years of experience in health and safety, risk management, and performance optimization. Pat’s fatigue management systems utilize state-of-the-art technology to revolutionize the way professional sports teams and 24/7 workplaces manage sleep schedules to enhance performance and mitigate risk. Pat’s elite client roster includes the US Department of Defense, Harvard Medical School, major mining and transportation companies, and leading sports teams in the NHL, NFL, NBA, MLS, MLB and AFL.

Today Pat gives us the run down on the importance of sleep, explaining the influence of age and biological variation on the amount an individual needs. He shares the short- and long-term consequences of sleep deprivation, his experience around the causes of sleep issues, and why sleep quality is more important than duration. Pat cautions us against using consumer-grade technology to monitor sleep and relying on sleeping pills to get the rest we need. Listen in as Pat speaks to the sleep challenges particular to athletes, discussing his approach to consulting with individuals and teams to improve performance.

Topics Covered [1:04] Pat’s take on the importance of sleep

• Critical brain function
• 7½ to 9 hours per night
• Quality more important than duration

[3:04] Sleep research as a very new science

• Began in 1953
• Study of how sleep affects human performance in last decade

[4:06] How age influences the amount of sleep necessary

• Human brain not fully developed until 25
• Adolescent brain requires 9-10 hours per night
• Harder to sleep in one block as we get older

[6:04] The consequences associated with sleep deprivation

• Measurable change in reaction time
• Inability to concentrate
• Obesity, diabetes
• Inability to learn, retain information

[7:58] Pat’s insight on napping

• Should take strategically
• 1-2pm = best time

[9:48] Pat’s advice around sleep technology

• Impossible to measure sleep from wrist
• Consumer-grade wristwatches unproven
• Medical-grade tech 90-95% accurate (only measures when awake, asleep)

[12:52] Why athletes don’t sleep well

• Natural biology
• Lifestyle issues
• Work/travel schedule

[14:48] Pat’s approach to sleep monitoring with athletes

• Medical-grade ActiGraph
• Sync to phone, send data to computer
• Determine cause via data, questionnaire

[16:52] Pat’s warnings about consumer-grade technology

• Ask for validation papers
• Sleep quality can’t be measured

[18:34] Pat’s experience around the causes of sleep issues

• Biology bigger problem than might think
• Lifestyle only 10%
• Scheduling has improved in recent years
• Best athletes are best sleepers

[20:30] Pat’s work with the Vancouver Canucks

• Ended road trips on east coast, home at 5am
• Three nights to catch up on sleep
• Often lost games in that window
• Recommended flying back next day, changes in sleep environment
• Went from worst road record to best (two years running)

[24:51] The most common sleep disorders

• Restless leg syndrome
• Sleep apnea

[27:09] Pat’s take on supplements and drugs

• Can be addictive
• Quality of sleep not same with sleeping pills

[28:23] The ideal sleep for health, safety and performance

• Five cycles (about 1½ hours each)
• Includes REM sleep
• Brain decides what stage needed

[31:40] Pat’s advice for athletes using melatonin, sleeping pills

• Ask yourself WHY (identify cause)
• Look for alternative solutions
• Prioritize sleep, adjust sleep environment

[35:43] How the amount of time spent in bed relates to sleep duration

• Cheri Mah study of Stanford basketball team
• Overestimate amount of sleep by 70 minutes
• 10 hours in bed, only 8 hours of sleep

[36:37] Pat’s insight around screens

• Blue light of computers, smartphones limits melatonin production
• Turn off at least one hour before bed

Learn More About Pat Byrne Pat’s Website

Pat on Twitter

Resources Daily Mail Article

Fatigue Science

ActiGraph

Cheri Mah Research