Health Hackd Podcast: Recent Episodes
Andy & Aaron Krafft
All the health news you’ll ever need.No hidden biases or big media influence. Just the facts…and a little humor.
Thank you all so much for listening over the past few years! While we bring this podcast to a close, we hope you can stay in touch with us on Instagram and through the Health Hackd Newsletter.
We appreciate each and every one of you ❤️
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The latest health news we're covering this week:
- Using cold-water immersion for workout recovery
- Alcoholic drinks reducing brain size
- Prenatal mindfulness for infant health
- Cleaning your air with house plants
- A lie about food desserts
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- Cold water immersion post-workout may be a promising intervention for HIIT recovery.
- Alcohol consumption found to be linked to a reduction in brain size, when going from one to two drinks a day, based on new study of 36,000 adults.
- Prenatal mindfulness program shown to improve stress response in infants at 6 months old.
- House plants can make a significant impact on reducing indoor air pollution.
- Food Deserts: Another Food Lie
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
The latest health news we're covering this week:
- Improving symptoms of MS with the ketogenic diet
- Using mindfulness to reduce opioid misuse
- Polluting the air and your airways with cleaning products
- Eradicating ovarian cancer with a drug factory
- The truth about Kale for skin health
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- Ketogenic diet may improve symptoms and quality of life for people with Multiple Sclerosis.
- Mindfulness therapy shown to reduce chronic pain and reduce misuse of opioids for up to nine month, in first large-scale clinical trials.
- Cleaning products are bad news for indoor air pollution and inflammation of the respiratory system.
- Bioengineers at Rice University successfully eradicated ovarian and colorectal cancer in mice, in as little as a week, using a "drug factory."
- The Role of Vitamin C and Skin Health
- ATTITUDE® is a Canada-based company that develops natural personal care and household products dedicated to promoting healthy living.! Use this link for $10 off your first order!
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
The latest health news we're covering this week:
- How Vitamin D may just be the juice you need to take strength and cardio training to the next level
- The health impact of pet ownership
- How having a sibling with a disability improves empathy
- What you see before you die
- The never-ending nutritionally debate between meat and veggies
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- Vitamin D supplementation improved cardiorespiratory fitness and upper limb muscle strength in adult twin study.
- Long-term pet owners showed the strongest difference in score, declining the slowest among all groups.
- Dog owners had a 54% decreased risk of developing a disability compared to non-pet owners.
- Siblings of children with disabilities may have greater cognitive empathy
- Before death life may really flash before your eyes.
- Eating vegetables does not protect against cardiovascular disease, finds large-scale study
- Total meat intake associated with increased life expectancy, based on a cross-sectional analysis of 175 contemporary populations.
- Vegetarians have 14% lower cancer risk than meat-eaters, study finds
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
The latest health news we're covering this week:
- How chemicals from water bottles leech into your water
- Selenium consumption for learning and memory
- Reversing paralysis with spinal implants
- Magic mushrooms for depression
- How physical attractiveness impacts your immune system
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- Reusable water bottles found to leech hundreds of substances into the water when left for over 24 hours, including endocrine disruptors and insecticides.
- Selenium consumption may reverse cognitive impact of stroke and boost learning and memory in the aging brain.
- Reversing Paralysis: Three people with completely severed spinal cords regained the ability to walk.
- Psilocybin treatment for major depression, under carefully controlled conditions, appears to be effective for up to a year for most people.
- Attractive people have better immune systems, new research reveals
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
The latest health news we're covering this week:
- The risk of broken heart syndrome
- Eating tart cherries for more brain power
- Increasing muscle strength in 3 seconds
- How FODMAPs impact symptoms of IBS
- NYC's new Meatless Friday initiative
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- FODMAPs appear to have a greater negative impact on symptoms of IBS compared to gluten, further isolating foods that may worsen IBS.
- Tart cherries rich in polyphenols show improvements in sustained attention, feelings of alertness, and mental fatigue after 3 months.
- Broken heart syndrome on the rise.
- Low Vitamin B12 health consequences.
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
The latest health news we're covering this week:
- The key to avoiding pain as you age
- Using vitamin D to prevent autoimmune disease
- The mortality impact of COVID lockdowns
- An update on diabetes stats in the U.S.
- How meat is being used as the scapegoat for MS
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Sources for all studies and stats referenced can be found here.
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
This week we're covering:
- Overcoming Baldness
- Mark Cuban's Pharmacy
- CBD for COVID?
- Electroconvulsive Therapy for Depression
- The Conspiracy of Cereal for Heart Health
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- Lab-Grown Hair Cells
- Mark Cuban launches an online pharmacy the seeks to provide affordable, generic drugs.
- CBDs ability to ward off COVID
- Electroconvulsive Therapy shown to be slightly more effective than Ketamine in treating depression.
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
This week we're covering:
- A new report on the quality of fish oil supplements
- The impact of light on kids' sleep
- A better way to implement healthy habits
- How goji berries may be the key to maintaining eye health
- An interesting history of an old Pfizer vaccine (for bovine)
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- Nearly 10% of fish oil supplements were found to be rancid in new study by Labdoor.
- High sensitivity of melatonin suppression response to evening light in preschool-aged children
- The scientifically-proven way to implement lasting change is not through awareness, but through emotional and environmental nudges (or reminders).
- Goji Berry Intake Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Pilot Trial
- Pfizer: A History of the Failed Bovine Vaccine
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
This week we're covering:
- Research on mask mandates (and mask effectiveness)
- How cannabis may impact COVID
- Human-animal hybrids
- Insect protein
- Olive Oil
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- Face mask mandates and risk compensation: an analysis of mobility data during the COVID-19 pandemic in Bangladesh
- Experimental investigation of indoor aerosol dispersion and accumulation in the context of COVID-19: Effects of masks and ventilation
- Cannabis compound cannabigerolic acid (CBGA) and cannabidiolic acid (CBDA) show ability to prevent Covid-19 from penetrating healthy human cells.
- Insect protein powder may be a viable source of protein for human consumption, delivering on all nine essential amino acids.
- Heart of a Pig
- Olive oil can cut risk of disease, help you live longer, study says
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
This week we're covering:
- Some recent changes to GMO labeling
- More research on how omega-3 supplementation impacts heart health
- A big announcement on boosters for kiddos
- The power of breastmilk
- The dark side of virtual learning for kids
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- USDA has done away with the term GMO (genetically modified organisms) and will instead require it be labeled as "bioengineered."
- Exclusively breastfed girls had higher IQ and social intelligence compared to bottle-fed girls.
- Omega-3 supplementation shows positive effect on reducing the incidence of adverse cardiovascular events, cardiovascular death, and myocardial infarction.
- FDA authorizes Pfizer booster shots for ages 12 to 15, with a decision soon-to-be-made on authorization of ages 5 to 11.
- The average annual deaths from COVID for kids 0-17 fall short in comparison to other causes of death, including flu and pneumonia, heart disease, drowning, firearms, and motor vehicles.
- Children are falling behind in math and reading, according to research conducted by NWEA.
- Adolescent mental health issues have dramatically increased, so much so that the American Academy of Pediatrics declared a "national state of emergency in children's mental health".
- As a result, suicide rates among adolescent boys and girls have risen noticeably since the start of the pandemic (along with suicide attempts, which rose by 51% in 12-17 year-old girls since 2019).
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're back!! And we're kicking off the year with a new format, where we'll be covering the week's most important health headlines. This week we'll share:
- A quick recap of the major health headlines in 2021
- An update on Omicron and the vaccine
- Depression and social media use
- A vaccine to stop aging
- 5 reasons to stop with the juice cleanses
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- Aging vaccine in the works by Japanese scientists, through the targeting of senescent cells.
- Social media use increases the risk of depression, even in adults, though additional factors are likely at play.
- Juicing or detoxification diets tend to work because they lead to extremely low caloric intake for short periods of time, however tend to lead to weight gain once a normal diet is resumed.
- Myocarditis research on COVID vaccines has been updated to stratify men and women, showing a higher risk of myocarditis for men under 40 receiving a second dose of the Moderna vaccine.
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're taking a few weeks off from the podcast while Andy adjusts to parenthood and Aaron has some holiday travel.
We'll be back at the start of the new year!
In the meantime, we'll continue putting out the latest research each week in the Health Hackd newsletter. Subscribe below!
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DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
In a time where we have more luxuries than ever before, with food delivered by the touch of a button, millions of products available for overnight delivery, and vending machines where you can buy a car, we have access to more now than ever before. On paper, we should be thriving, yet our happiness seems to be at an all-time low.
This week, Aaron is joined by his wife, Mariah, a creative marketer, who breaks down some of the tactics used by companies to get consumers to buy more. We discuss why physical things often leave us unfulfilled, and some practical takeaways on how to have a healthy relationship with our stuff, while living in a consumeristic society.
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Resources
- Mariah Krafft - Instagram
- Mariah Krafft - Website
- Podcast Episode - Stop Dieting Over the Holidays
- Average U.S. Consumer Debt
- Hedonic Treadmill Graph
- 30 Day Minimalist Challenge
- Book - The Year of Less
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
If you take a trip to the grocery store, you'll find that the most popular foods are the ones that come in a package (chips, cookies, cereals, etc.). With the wide use of industrially processed seed oils, these foods are very high in Omega-6s and essentially depleted of Omega-3s. This shift from whole foods to processed foods has created a sharp increase in chronic illness over the years. In today's episode, we talk about how Omega-3s are crucial for:
- Cognitive functioning
- Mental health
- Heart health
- Early childhood development
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- How highly processed foods harm memory in the aging brain
- Omega-3 fatty acids' supplementation in Alzheimer's disease: A systematic review
- Dietary fish oil decreases C-reactive protein, interleukin-6
- Supplementation with oil rich in EPA improves global cognitive function in healthy, young adults
- Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder
- Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial
- A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids
- randomized controlled trial
- Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction
- NIH: Omega-3 Fatty Acids
- Nordic Naturals Ultimate Omega Supplement
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Upon entering your local gym, you are likely welcomed by an overly-enthusiastic employee along with a fridge full of energy drinks, promising to take your workout to the next level. But one pre-workout drink that doesn't get enough attention is beet juice (a.k.a beetroot juice).Yep, the nectar from that root vegetable that no one really enjoys. Some people refer to it as "nature's Viagra" due to the way it increases blood flow. Whether you're looking to increase performance in the gym or in the bedroom, beet juice may be the solution.
In today's episode, we share some of the research behind this underrepresented juice as a pre-workout drink as well as our experience in using it to fuel a CrossFit workout. It turns out, Dwight Schrute may have been onto something at Schrute Farms.
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Resources
- Acute and chronic effects of dietary nitrate supplementation on blood pressure and the physiological responses to moderate-intensity and incremental exercise
- Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study
- Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players
- The Effect of Nitrate Supplementation on Exercise Tolerance and Performance: A Systematic Review and Meta-Analysis
- The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis
- Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Mental health has been getting a lot of well-deserved attention in recent years, but the philosophy on how best to improve mental and emotional wellness varies by practice.
In this episode, we talk about an integrative approach to mental health with Dr. Nicole Cain, who has her degree in clinical psychology and is a licensed Naturopathic Physician in Arizona. She has been interviewed as a mental health expert in Forbes, consulted for major companies like Orb Health, designed the integrative mental health curriculum for Southwest College of Naturopathic Medicine (SCNM), and has been a national speaker for several leading behavioral health organizations.
She takes a multidisciplinary approach to mental health that is medical, psychological, and holistic. She aims to get to the root of symptoms to pursue real healing. This integrative approach to mental and emotional wellness has helped so many people get their life back.
We hope you enjoy the conversation as much as we did!
Check out her website at drnicolecain.com
Listen to her podcast Get Your Life Back!
Follow her on Instagram @drnicolecain
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
In the race to end the pandemic, pharmaceutical companies have been working on therapeutics to reduce the risk of hospitalizations and death from COVID-19. One of those companies, Merck, just recently announced an oral antiviral drug that supposedly reduces the risk of hospitalization and death by approximately 50% compared to placebo patients.
While Merk pursues Emergency Use Authorization for their drug, Molnupiravir, we provide a breakdown of the history of this drug, how it came to be, and where the research stands on this so-called "miracle drug".
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Resources
- History of Molnupiravir
- Merck Announces Supply Agreement with U.S. Government for Molnupiravir
- Merck and Ridgeback’s Investigational Oral Antiviral Molnupiravir Reduced the Risk of Hospitalization or Death by Approximately 50 Percent Compared to Placebo
- Efficacy and Safety of Molnupiravir (MK-4482) in Non-Hospitalized Adult Participants With COVID-19
- β-D-N4-hydroxycytidine Inhibits SARS-CoV-2 Through Lethal Mutagenesis But Is Also Mutagenic To Mammalian Cells
- Fluvoxamine, Ivermectin, Vitamin D, and L-arginine
- Merck’s Covid Pill Could Pose Serious Risks, Scientists Warn
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
The topics of nutrition and mental health independently get a lot of attention, but rarely do we hear about how those two are linked. We don't often talk about the food we eat impacts our mental health, despite the strong connection between the two.
In today's episode, we dive into the world of Nutritional Psychiatry by looking at how diet directly impacts the brain.
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Resources
- Insulin resistance doubles risk of major depressive disorder
- Bidirectional Association Between Depression and Metabolic Syndrome
- Serotonin and Food Cravings
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
When it comes to burning fat, most people depend primarily on a low-carb/ketogenic diet. And while diet certainly serves an important role in metabolic flexibility, one major factor in our ability to burn fat vs. carbs is exercise.
Exercise plays a big part in how metabolically flexible we are. And although it may seem that the more we exercise, the more fat we'll burn, it's not that simple. In fact, exercise can also make us metabolically INflexible! In other words, too much exercise can actually cause harm.
We dive into all of that with our special guest, Ryan Baxter. Ryan is a Health Coach from New Hampshire who is certified through the Primal Health Coach Institute. We found Ryan through an online health community called The Healthy Rebellion, where Ryan is a moderator and insightful contributor (along with the founder of The Healthy Rebellion, and previous guest, Robb Wolf).
Ryan also has a fantastic blog and newsletter that digs into nutrition and fitness topics that don't often get covered elsewhere. Do yourself a favor and go check him out (links below)!
Follow Ryanon Instagram @ryanjasonbaxter
Read his blog at rjbhealth.coach
Subscribe to his newsletter here
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Resources
- Ryan's Blog Post: How Exercise Influences Your Ability To Burn Fat And Carbs
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
With more than 2 in 3 adults being overweight in the U.S., people are always looking for a fast way to lose weight. In recent years, a low-carb diet (or a Keto diet) has been touted as the best way to healthily manage weight and improve metabolism. This is often referred to as the "Carbohydrate-Insulin Model" of weight loss.
In this episode, we break down some of the issues (as well as the merits) of this philosophy on weight loss, and compare that to the more traditional "Calories-In, Calories Out" philosophy (i.e. the Energy Balance Model".
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Resources
- Insulinotropic Effects of Whey: Mechanisms of Action, Recent Clinical Trials, and Clinical Applications
- Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men
- Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake
- The Truth About Insulin Carbs and Weight Loss
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Contrary to what many Boomers believe, not all youngsters today are lazy. In fact, there are many people who struggle to relax at all because they feel that it is a waste of time. Whether this belief came from disappointed parents, or from binging too many Gary Vee videos on "hustling", that is still unclear. But what has become more clear is the detriment this mindset may have on mental health.
Today, we talk about the importance of rest on physical, mental, and emotional well-being. If you're someone who struggles to relax, this episode is for you.
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Resources
- Long working hours and risk of coronary heart disease and stroke: a systematic review and meta-analysis of published and unpublished data for 603 838 individuals
- The Effect of Long Working Hours and Overtime on Occupational Health: A Meta-Analysis of Evidence from 1998 to 2018
- Long working hours and symptoms of anxiety and depression: a 5-year follow-up of the Whitehall II study
- The relationship between long working hours and depression among first-year residents in Japan
- Relationship between long working hours and depression: a 3-year longitudinal study of clerical workers
- Think leisure is a waste? That may not bode well for your mental health
- Taking short breaks may help our brains learn new skills
- Rest and well-being: World's largest survey
- 4-day work week study
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
There has been a lot of debate around the immunity induced from vaccination versus immunity induced from prior infection (i.e. "natural immunity"). With the recent Delta surge, there has been a lot of conversation around breakthrough cases and reinfections. Until now, we didn't have a lot of data on the effectiveness of natural immunity vs. vaccine-induced immunity.
A recent study from Isreal (covering 26% of the population) compared the long-term protection conferred by previous infection against the protection offered by the vaccine. In today's episode, we break down the findings.
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- Comparing SARS-CoV-2 natural immunity to vaccine-induced immunity: reinfections versus breakthrough infections
- SARS-CoV-2 infection induces long-lived bone marrow plasma cells in humans
- SARS-CoV-2 antibody-positivity protects against reinfection for at least seven months with 95% efficacy
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Fitness enthusiasts are always looking for ways to get stronger or look bigger (or maybe a little bit of both). And with the number of strategies and snake oil supplements claiming to optimize muscle gains (i.e. hypertrophy), it can be quite difficult to figure out where to begin.
A recent study published in the International Journal of Strength and Conditioning compiled guidelines for maximizing muscle hypertrophy in athletes based on the existing body of evidence in this field.
In this episode, we provide a rundown on how to maximize muscle hypertrophy through these six variables of exercise:
- Load (Weight/Resistance)
- Volume
- Frequency
- Rest Period
- Exercise Type
- End Point
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- Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
If you've ever spent any time reading the headlines to health news, or listening to wellness podcasts, or reading books on nutrition, then you understand the amount of confusing and conflicting information around nutrition.
Eggs are bad for you one week, then they're good for you the next week.
Meat will give you heart disease today, then you should eat only meat tomorrow.
Fasting is good for you, then it's bad for you.
It's very frustrating, especially for those trying to better themselves. Today, we break down the problem with nutrition research and why it always seems so conflicting.
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Resources
- Plant‐Centered Diet and Risk of Incident Cardiovascular Disease During Young to Middle Adulthood
- Relationship Between a Plant‐Based Dietary Portfolio and Risk of Cardiovascular Disease: Findings From the Women's Health Initiative Prospective Cohort Study
- The Fundamental Problem with Most Nutrition Research
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
There's been a lot of talk about the negative impact of plastic on our environment, with most of that discussion centering around ocean life. But a lesser-known impact of plastic overuse is the daily human consumption of microplastics.
With plastics being used in the majority of household items, especially when it comes to food storage, humans consume a decent amount of plastic every day. In this episode, we're going to dive into:
- The prevalence of plastics in our food and drinks
- How plastics get into our food supply
- The dangers of microplastic consumption
- Ways to minimize microplastic consumption
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Resources
- Human Consumption of Microplastics
- Estimation of the mass of microplastics ingested – A pivotal first step towards human health risk assessment
- No Plastic in Nature: Assessing Plastic Ingestion from Nature to People
- Microplastics in Food: A Review on Analytical Methods and Challenges
- Global Pattern of Microplastics (MPs) in Commercial Food-Grade Salts: Sea Salt as an Indicator of Seawater MP Pollution
- Occurrence of Microplastics in Commercial Seafood under the Perspective of the Human Food Chain. A Review
- Quantitative Analysis of Selected Plastics in High-Commercial-Value Australian Seafood by Pyrolysis Gas Chromatography Mass Spectrometry
- Are Microplastics in Food a Threat to Your Health?
- Tissue accumulation of microplastics in mice and biomarker responses suggest widespread health risks of exposure
- Micro- and nanoplastics detectable in human tissues
- Plastic, The Trojan Horse
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Most people have a basic understanding of the systems in our body...the immune system, the nervous system, the reproductive system, the digestive system, etc. But there is one, lesser-known part of our body that influences nearly every one of these systems. And that is the Gut Microbiome.
The Gut Microbiome has been a buzzword lately, yet most of us don't really understand what that means. So today we're doing Gut Microbiome 101:
- What Is the Gut Microbiome?
- What and How Does it Influence the Rest of the Body?
- How Do You Keep a Healthy Gut Microbiome?
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Resources
- Defining the Human Microbiome
- Microflora Modulation of Motility
- Does the Gut Microbiome Play a Role in Autoimmune Disease?
- Does the microbiota play a role in the pathogenesis of autoimmune diseases?
- Gut Microbiota and Their Neuroinflammatory Implications in Alzheimer’s Disease
- A fermented-food diet increases microbiome diversity and lowers inflammation, study finds
- Circadian Disruption Changes Gut Microbiome Taxa and Functional Gene Composition
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Unless you're an alien, you probably drink water every day. When we're thirsty, most of us just fill up our cups at the nearest tap to rehydrate. But depending on the source of that water and the filtration device used, what ends up in your body could be bad news. Today we're talking all things water:
- Common contaminants found in drinking water
- Types of waters filters and their effectiveness
- Understanding water contaminants in your home
- Choosing the right water filter for you
- Considering remineralization
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Resources
- Benefits of Cold vs. Warm Water
- The 10 Common Types of Water Filtration System at Home
- CCR Information for Consumers
- Certification Programs and Certified Laboratories for Drinking Water
- Drinking Water Regulations and Contaminants
- Can You Trust Home Water Test Kits?
- National Testing Labs
- How to Remineralize Reverse Osmosis Water
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Who said that aging is inevitable? Certainly not our latest guest, Gil Blander, the Chief Science Officer and co-founder of InsideTracker. Gil received his Ph.D. in biology from the Weizmann Institute of Science and completed his Doctoral fellowship at MIT. He is an expert in the science of aging and he and his team of specialists in nutrition and exercise at InsideTracker are giving people a way to understand their personalized biological needs by providing insight into how we can extend our healthspan, not just our lifespan. Throughout our conversation, Gil shares:
- Why he started InsideTracker
- How InsideTracker biomarker ranges differ from conventional ranges
- How sleep impacts the speed of aging
- The optimal form of exercise for aging
- The longevity benefits of fasting
- The maximum human lifespan
- How our biological and chronological age differs
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DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Supplements (and multi-vitamins in particular) are a very profitable industry. And like food marketing, the marketing of supplements makes them very attractive. Approximately 50% of people take some sort of multi-vitamin. But is this cost actually worth it? Do they live up to the claims? Today we'll be diving into:
- When does it make sense to supplement?
- What vitamins and minerals should we be supplementing?
- What are the best sources of those vitamins and minerals?
- Do multi-vitamins actually do anything?
- How do we personally supplement?
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Resources
- Food synergy: an operational concept for understanding nutrition
- Multivitamin Use and Risk of Cancer and Cardiovascular Disease in the Women's Health Initiative Cohorts
- Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention
- Throw Away Your Multivitamins and Antioxidants
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
As the occurrence of Alzheimer's Disease has increased over the past few decades, so has research on prevention and treatment of this tragic, mind-altering condition. In recent years, scientists have discovered a clear link between sleep and the risk of Alzheimer's Disease. Today, we dive into the current event to date showing why the best protection for your brain is a good night's sleep.
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Resources
- Sleep Fragmentation and the Risk of Incident Alzheimer's Disease and Cognitive Decline in Older Persons
- Sleep Disorders & Dementia
- Cognitive Effects of Treating Obstructive Sleep Apnea: A Meta-Analysis of Randomized Controlled Trials
- Deep sleep may help clear the brain of Alzheimer's-related toxins
- Reduced coupling between cerebrospinal fluid flow and global brain activity is linked to Alzheimer disease–related pathology
- Sleep Disturbance Forecasts β-Amyloid Accumulation across Subsequent Years
- Role of sleep-related brain activity in clearing toxic proteins and preventing Alzheimer's disease
- Sleep Drives Metabolite Clearance from the Adult Brain
- Amyloid-β and tau: the trigger and bullet in Alzheimer disease pathogenesis
- The Alzheimer's Disease Neuroimaging Initiative: A review of papers published since its inception
- Imaging the evolution and pathophysiology of Alzheimer disease
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Summer is in full swing, the world is reopening, and travel is back on the agenda for a lot of people! That means trying to manage food, exercise, and sleep while on the road. Travel normally means health goals are off the rails until we get back into our normal routine, but today we share a few of our personal "hacks" to enjoy a vacation without completely unhinging from our health goals.
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DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're back again with another controversial nutrition topic: GMO Foods. GMO stands for "Genetically Modified Organism" and much of our food today has been genetically modified (for many reasons). This has sparked a lot of debate in farming and health communities regarding their safety. In this episode, we answer all your questions on GMOs:
- How are GMOs used in food production?
- Are GMO foods safe to consume?
- What about herbicides like glyphosate (i.e. Roundup)?
- Is organic food any better?
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Resources
- Chris Kresser: Harmful Effects of Glyphosate
- What are GMOs?
- Why do we use GMOs?
- Science and History of GMOs and Other Food Modification Processes
- Carcinogenicity of tetrachlorvinphos, parathion, malathion, diazinon, and glyphosate
- DeWayne Johnson vs. Monsanto
- The influence of glyphosate on the microbiota and production of botulinum neurotoxin during ruminal fermentation
- The effect of glyphosate on potential pathogens and beneficial members of poultry microbiota in vitro
- Glyphosate, pathways to modern diseases II: Celiac sprue and gluten intolerance
- GMO Foods in the U.S.
- Glyphosate Food Testing Report 2016
- USDA Organic Standards
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Grass-fed beef has generally been praised as being nutritionally superior to conventionally-raised, grain-fed beef. Advocates of grass-fed beef claim that it has a better nutrient profile, particularly, a better fatty-acid profile (Omega-3 vs. Omega-6).
In this episode, we dive into a recent study that examined the nutritional components of grass-fed beef to see if it actually lives up to the hype.
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Resources
- A Nutritional Survey of Commercially Available Grass-Finished Beef
- FoodData Central: Beef Products
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
You may have recently seen advertisements for a product called "Delta 8" at your local supplement shop or nearby gas station. This is a new version of THC that produces a similar "high" as regular THC, but due to some specific wording in a recent bill, it has been made Federally legal.
In this episode, we break down everything you need to know about this psycho-active substance that is growing in popularity.
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Resources
- 2018 Farm Bill (passed in December 2018)
- Delta 8 State Regulations
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
In an over-saturated supplement market, where every product claims to "take your workout to the next level", it can be difficult to distinguish the snake oil from the magic potions. Today, we dive into the evidence for one of the more timeless pre-workout supplements, Beta Alanine.
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Resources
- International society of sports nutrition position stand: Beta-Alanine
- Effects of β-alanine supplementation on exercise performance: a meta-analysis
- beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
- Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Today we are joined by Alex Ellis, an expert in mobility training, body-weight strength and stretch programs. She helps people reduce injuries and get stronger through flexibility and mobility!
She is the host of The Body Nerd Show, which you can find wherever you listen to podcasts. All the episodes are short, easy to understand, and most of all, filled with solid ways to improve your physical wellness.
Learn more at aewellness.com
Check out her YouTube Channel: aewellness
Follow her on Instagram @hollaformala
Links & Discount Codes
- RAD Therapy Balls (use code: BodyNerd for 15% off!)
- Tune Up Fitness mobility tools
- InsideTracker, the most comprehensive blood, DNA, and fitness tracking platform (use code: LabRats25 for 25% off!)
- Drink LMNT, the cleanest, most effective electrolyte drink on the market.
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Disclaimer:This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're switching things up this week! We have a LOT to talk about....a trip to vegas, the opioid crisis, the vaccine, and welcoming a new member to the Rat pack!
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DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Collagen is the most abundant protein found in the body and represents about one-third of all protein in the body. There are over one dozen types of collagen, but type 1, 2, and 3 are the types you'll see in the store in supplement form. For years, collagen supplements have been used for bone and joint support, as well as skin health. But does it live up to the hype?
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Resources
- A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study
- The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials
- The Effect of Collagen Supplementation from Pork Skin on Serum Collagen, Serum Sex Steroid Hormone, Serum Lipid and Skin Crack in Korean Middle-aged Women
- Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis
- Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome
- A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis
- 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain
- Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in murine posttraumatic osteoarthritis
- Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
As a follow-up to our 3 part series on "addictions", we wanted to provide constructive ways to manage stress. Stress is a normal part of life; there is no way to completely avoid the stressors we face daily. However, what we can control is how we respond to that stress. In this episode, we share our 9 favorite ways to naturally manage stress:
- Sleep
- Supplements
- Exercise
- Breathwork
- Mindset
- Nature
- Laughter
- Saying "no"
- Relationships
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Resources
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults
- An investigation into the stress-relieving actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study
- Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial
- Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract
- Stress management and the role of Rhodiola rosea: a review
- The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms
- Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms
- Herbal Medicine for Depression and Anxiety: A Systematic Review
- The Effect of Valeric on Anxiety Severity in Women Undergoing Hysterosalpingography
- Kavain, the Major Constituent of the Anxiolytic Kava Extract, Potentiates GABAA Receptors
- The Role of Nature in Coping with Psycho-Physiological Stress: A Literature Review on Restorativeness
- Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
This is the final part of our 3-part series on "Breaking Addictions" where we cover one of the most widely consumed psychoactive substances....caffeine.
In this episode, we dive into the addictive properties of caffeine, the benefits and detriments of caffeine consumption, and the signs of caffeine sensitivity. We also share our experience with removing caffeine for 30 days.
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Resources
- Caffeine Use Disorder: A Comprehensive Review and Research Agenda
- Food sources and intakes of caffeine in the diets of persons in the United States
- Caffeine as a risk factor for chronic daily headache: a population-based study
- How Much Caffeine is too much?
- How much caffeine to kill you?
- Scientific Opinion on the safety of caffeine
- Neuropsychiatric effects of caffeine
- Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies
- Caffeine and risk of Parkinson's disease in a large cohort of men and women
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're so excited to unveil our latest project: Health Hackd
Use code "labrats" to sign up for free!
This is part 2 of our 3-part series on "Breaking Addictions" where we cover one of the most dangerous types of addiction....alcohol.
In this episode, we dive into the addictive properties of alcohol, how to tell if you've developed a dependency on alcohol, and some of the long-term detriments of frequent alcohol consumption. We also share our personal experience with drinking and Andy shares why he decided to give up alcohol for a full year.
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Resources
- CDC excessive alcohol intake
- Alcohol and Dopamine
- Sex Differences in Striatal Dopamine Release in Young Adults After Oral Alcohol Challenge
- The role of GABAA receptors in mediating the effects of alcohol in the central nervous system
- Criteria for Alcohol Use Disorder
- Agrp neuron activity is required for alcohol-induced overeating
- Alcohol and fertility: how much is too much?
- Alcohol and Health: 15 Effects of Excess Alcohol Intake and 4 Benefits of Moderate Drinking
- Why People Drink
- Changes in Adult Alcohol Use and Consequences During the COVID-19 Pandemic in the US
Help for Alcohol & Drug Dependence
- Alcohol and Drug Helpline: 800-527-5344
- National Council on Alcoholism and Drug Dependence, Inc.: 800-622-2255
- Local Alcoholics Anonymous (AA) group
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're kicking off a 3-part series "Breaking Addictions" with one of the most delicious, over-consumed substances on the planet...sugar. We all know the consequences of excess sugar consumption, yet most of us still indulge on a regular basis. Some studies have even suggested that sugar is just as addictive as cocaine.
In this episode, we dive into the why behind sugar addiction, including whether or not it is actually addictive as opioids. We talk about what happens internally when you consume sugar, but most importantly, we provide steps you can take to kick the habit and improve your relationship with sugar!
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Resources
- Feeding Releases Endogenous Opioids in Humans
- Sugar Addiction: From Evolution to Revolution
- Sugar addiction: is it real? A narrative review
- Effects of High-Fructose Diets on Central Appetite Signaling and Cognitive Function
- Differential effects of fructose versus glucose on brain and appetitive responses to food cues and decisions for food rewards
- Dietary Components in the Development of Leptin Resistance
- Effects of sucrose, glucose and fructose on peripheral and central appetite signals
- Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis
- The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross-Sectional Data
- Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans
- The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease
- Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Protein powders have been used for years as a quick and convenient way to meet personal protein goals. Whether you use a protein supplement for bulking up, losing weight, or saving time, there are a plethora of options when it comes to protein powders.
While Whey has dominated the industry for the past few decades, plant-based proteins like soy, pea, hemp, and rice have grown in popularity. But how do these stack up against animal-based proteins?
In this episode, we run through the benefits, detriments, and bioavailability of the most popular protein powders on the market:
- Soy (11:28)
- Pea (22:45)
- Hemp (27:37)
- Whey/Casein (33:29)
- Egg (1:00:53)
- Human breast milk? (1:04:02)
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Resources
- Soya products and serum lipids: a meta-analysis of randomized controlled trials
- The pros and cons of phytoestrogens
- Soy, phytoestrogens and metabolism: A review
- Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients
- Soy protein, phytate, and iron absorption in humans
- Oxalate and phytate of soy foods
- Values for DIAAS for some dairy and plant proteins may better describe protein quality than values calculated using the concept for PDCAAS
- Potential impact of the digestible indispensable amino acid score as a measure of protein quality on dietary regulations and health
- 10 Types of Protein Powder: Nutrition, Amino Acids, and Bioavailability
- Animal Proteins vs. Plant Proteins: How Do They Compare?
- Living Fuel Plant-Based Protein Powder
- Arsenic, Lead Found in Popular Protein Supplements
- Clean Label Project Protein Powder Study Results
- Pandemic Weight Gain Chart
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We're back talking about one of our favorite topics...SLEEP. Being one of the most (if not the most) important aspect of our health, it's critical to know how we're actually sleeping each night. You probably track your steps, nutrition, and weight, so why wouldn't you want to have insight into the most reliable predictor of your health?
In this episode, we take a deep dive on some of the most popular sleep/fitness trackers on the market: FitBit, Oura, Whoop, and Apple Watch. We discuss the accuracy of the data from these trackers and when you might consider using one over the other.
More importantly we share some brand new sleep tips, including sleep supplements, noise hacks, and how the macronutrients of your dinner impact your sleep.
FYI: If you want to skip the sleep tracker talk and get right to the sleep tips, move ahead to the 30:00 mark
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Resources
- Oura Ring Scientific Sleep Test (Review)
- FitBit Charge 4 Ultimate Sleep Test
- Whoop Strap 3.0 Scientific Review: Accuracy (Sleep, Heart rate)
- Apple Watch 6 Accuracy (Sleep, Heart rate, Steps)
- Hypnodyne EEG Monitor
- Effects of Diet on Sleep Quality
- What is Pink Noise?
- Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia
- Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults
- Effects of phase-locked acoustic stimulation during a nap on EEG spectra and declarative memory consolidation
- SleepStream 2 App
- Sleep Pillow App
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Dining out with friends and family is an important aspect of a healthy community. Breaking bread with loved ones often brings joy, laughter, and intimacy, all of which are necessary for building relationships and maintaining mental health. But for those who ascribe to a specific way of eating, this can present a challenge when faced with ultra-processed restaurant food. For many people, it's also not even feasible to make a healthy, home-cooked meal three times per day.
So how do you balance eating at a restaurant with good nutrition? Is it possible to dine-out without completely compromising your dietary preferences? Andy and Aaron dive into that question today by looking at:
- How food is made at most restaurants
- What to look out for when dining out
- When it makes sense to compromise
- Why finding the right balance is important
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DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Triston Patrick is a CrossFit coach at SkyLab Fitness in Webster, Texas. We've had the privilege of getting to know him via Instagram over the past year and we finally had a chance to sit down and talk all things CrossFit training, recovery, nutrition, and mindset. Enjoy!
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Resources
- The Principal Driven Performance Podcast by Triston Patrick
- Triston Patrick on Instagram
- Triston Patrick on Facebook
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Memento Mori is the Stoic practice of reflecting on your own mortality. It literally means "Remember you must die." The Stoics recognized the value of dwelling on the inevitability of death. Not in a way that promotes sadness, or despair, but in a manner that inspires a daily life of virtue.
By reflecting on the possibility of our death, by living each day as if it were our last, we can become the best version of ourselves.
In this episode, we share a personal story on death and how Memento Mori has been a transformative, life-changing practice for us.
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Resources
- What is Memento Mori?
- Memento Mori medallion
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Plant-based milks like almond milk, cashew milk, oat milk, and soy milk have grown in popularity over the years, becoming even more popular than traditional cow's milk. In this episode, we compare plant milk vs. cow milk by answering the following questions:
- When should you consider avoiding cow's milk?
- How do you find out if you have a dairy intolerance?
- What milk alternatives are out there?
- What should you look for in a milk alternative?
- What nutrients are you actually getting from those alternatives?
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Resources
- Milk Intolerance and Microbe-Containing Dairy Foods
- Effects of milk containing only A2 beta casein versus milk containing both A1 and A2
- Systematic Review of the Gastrointestinal Effects of A1 Compared with A2 β-Casein
- Milk Containing A2 β-Casein ONLY, as a Single Meal, Causes Fewer Symptoms of Lactose Intolerance than Milk Containing A1 and A2 β-Caseins
- Raw Milk Laws by State
- A 100-Year Review: Advances in goat milk research
- Effects of yogurt and bifidobacteria supplementation on the colonic microbiota in lactose-intolerant subjects
- Probiotics--compensation for lactase insufficiency
- The role of colonic microbiota in lactose intolerance
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
We've talked a lot about the importance of eating a minimally-processed, whole-foods diet for optimal nutrition. But the truth is, eating this way can be very expensive. So we experimented ourselves to see if it's even possible to eat healthy on a food budget of $30 per week, the average U.S. SNAP benefit (Supplemental Nutrition Assistance Program).
Questions about this episode? Visit the Comment Section on our site
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ResourcesA Closer Look at Who Benefits from SNAP: State-by-State Fact Sheets
Families Forward Charlotte
The Bulb
Feeding Charlotte
DisclaimerThis podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.
Whether you casually exercise, periodically perform intense workouts, or regularly compete in physical events: Recovery is key. In this episode, we walk through 3 proven, budget-friendly, recovery tools: the Massage Gun, the Red Light Panel, and the E-Stim device.
Questions about this episode? Visit the Comment Section on our site
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Resources
- Massage Gun
- The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device
- Theragun Elite
- Legal Massage Gun
- Red Light Therapy
- NASA Red LED Device Illuminates New Path to Healing
- Effect of low-level laser therapy on muscle adaptation
- Improves muscle recovery after a damaging exercise
- San Francisco 49ers Announce Joovv as Light Therapy Partner
- Low level laser therapy for rheumatoid arthritis
- Phototherapy with LED in Healing Chronic Wounds
- Red and Near-Infrared Light and Collagen Density
- List of Clinical Trials
- Hooga Health HG300 Red Light Panel
- Joov Mini 3.0 Red Light Panel
- Calculating Red Light Dosage
- E-Stim
- TENS vs. NMES
- E-Stim in Physical Therapy
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to thir
Understanding how your food was made is an important part of making nutritional decisions. Unfortunately, food labels are extremely convoluted. With numerous regulatory agencies involved and a multitude of certifications, it's nearly impossible to keep track of what they all mean. In this episode, we unravel all of that.
Meats, Eggs, Dairy, and Fish6:16 - Vegetarian Fed
7:31 - Grass-Fed
14:21 - Animal Welfare
16:55 - Cage Free vs. Free Range vs. Pasture Raised
23:20 - Regenerative Certified Organic
24:31 - Ecological Outcome Verification
25:20 - No Hormones Administered
27:27 - rBGH Free
29:16 - Raised Without Antibiotics
31:20 - No Nitrates / Nitrate-Free
33:47 - Farm-Raised vs. Wild-Caught Fish
Allergens37:17 - Gluten-Free
39:30 - Vegetarian
40:40 - Certified Vegan
42:24 - Certified Paleo
43:46 - Certified Keto
Other Labels / Certifications47:36 - All-Natural / 100% Natural
48:46 - Natural vs. Artificial Flavors
50:33 - Organic
53:46 - Certified Naturally Grown
54:57 - Non-GMO Project Verified
58:07 - Fair Trade Certified
59:54 - Kosher-Certified
Questions about this episode? Visit the Comment Section on our site
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Resources
- Consumer Reports' Guide to Food Labels
- FSIS Labeling Guideline
- American Grass Fed Association
- Deciphering Egg Cartons
- Regenerative Certified Organic
- Salmon Mislabeling Study
- FDA Gluten-Free
- Certified Vegan
- Certified Paleo & Certified Keto
- Natural vs. Artificial Flavoring
- USDA Organic
- Non-GMO Project
- Fair Trade Standards
- Fair Trade Controversy
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (direc
Many of us don't really think about breathing. It's an involuntary action we do every second to survive. But believe it or not, there is a right way to breath and a wrong way to breath. So buckle-up, shut your mouth, and learn how nasal-breathing can help your athletic performance, your heart health, and your sex life.
Questions about this episode? Visit the Comment Section on our site
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Resources
- Buteyko Method
- Patrick McKeown TEDx Talk
- The Oxygen Advantage by Patrick McKeown
- Breath by James Nestor
- James Nestor breathing exercises
- Effect of Nasal Versus Oral Breathing on Vo2max in Recreational Runners
- Nitric oxide in hypertension
- Impaired endothelial nitric oxide bioavailability
- Acute effects of an oral nitric oxide supplement on blood pressure
- Nitric Oxide in Brain Health
- Nitric Oxide in Immune Function
- Nitric Oxide in Sexual Arousal
- Decreased pulmonary vascular resistance during nasal breathing: modulation by endogenous nitric oxide from the paranasal sinuses
- Inhalation of nasally derived nitric oxide modulates pulmonary function in humans
- HRV Biofeedback: How and Why Does it Work?
- Effect of improved nasal breathing on obstructive sleep apnea
- Nasal obstruction as a risk factor for sleep-disordered breathing
- Kids and mouth-breathing
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show note
Meat has historically been identified as the culprit of our health issues and climate change. Beef, in particular, is framed as the most environmentally destructive and least healthy of all meats. But the scientific evidence on well-raised meat tells a very different story.
Today we're joined by the one and only, Robb Wolf!
- Robb is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat.
- He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet.
- He is the co-founder of LMNT, an electrolyte drink mix that replaces vital electrolytes without sugars and dodgy ingredients found in conventional sports drinks.
- He is the the founder of the Healthy Rebellion, an online community with the bold aim to help 1,000,000+ people liberate themselves from the shackles of the Sick Care System.
- Robb has functioned as a review editor for the Journal of Nutrition and Metabolism (Biomed Central) and as a consultant for the Naval Special Warfare Resiliency program.
- Robb holds a purple belt in Brazilian Jiu-jitsu and is a former California State Powerlifting Champion.
- He has provided seminars in nutrition and strength & conditioning to a number of entities including NASA, Naval Special Warfare, the Canadian Light Infantry and the United States Marine Corps.
We were honored and privileged to have him on the show to talk about how Regenerative Agriculture is actually one of the best tools we have to mitigate climate change. Enjoy!
Questions about this episode? Visit the Comment Section on our site
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DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Sleep is perhaps the most powerful recovery tool that we can utilize to restore our mind and body. Yet getting adequate sleep, especially in the form of daytime naps, is often viewed as lazy. In this episode, we break down the myths around napping, including the benefits and detriments of napping. We also share some napping best practices and conclude by doing a listener Q&A on napping!
Questions about this episode? Visit the Comment Section on our site
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Resources
- History of the Siesta
- Effects of Napping on Alertness, Cognitive, and Physical Outcomes of Karate Athletes
- Daytime Naps, Motor Memory Consolidation and Regionally Specific Sleep Spindles
- It’s Practice, with Sleep, that Makes Perfect: Implications of Sleep-Dependent Learning and Plasticity for Skill Performance
- An afternoon nap markedly boosts the brain’s learning capacity
- Effects of Napping on Sleepiness and Sleep-Related Performance Deficits in Night-Shift Workers: A Systematic Review
- Napping reverses the salivary interleukin-6 and urinary norepinephrine changes induced by sleep restriction
- Napping on night-shifts among nursing staff: A mixed-methods systematic review
- The association between daytime napping and risk of diabetes: a systematic review and meta-analysis of observational studies
- The effects of napping on the risk of hypertension: a systematic review and meta-analysis
- SuperMemo Napping/Sleep Resource
- NuCalm Device
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Brittany Ford (otherwise known as Biohacking Brittany) is a Vancouver-based Registered Holistic Nutritionist, who specializes in helping people improve their health through the use of nutrition and biohacking. We had a great conversation with her discussing edgy health topics, including biohacking, longevity, and the potential dangers of Electromagnetic Fields (EMFs). We also talk about her most fringe biohacking experiments, her optimistic view on aging, and how we can limit some of the damaging effects of EMF exposure.
Questions about this episode? Visit the Comment Section on our site
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Resources
- Check out Biohacking Brittany's website for more detail on he services
- Follow @biohackingbrittany on Instagram
- DefenderShield EMF-blocking gear
- Electromagnetic fields act via activation of voltage-gated calcium channels to produce beneficial or adverse effects
- Scientific evidence contradicts findings and assumptions of Canadian Safety Panel 6: microwaves act through voltage-gated calcium channel activation to induce biological impacts at non-thermal levels, supporting a paradigm shift for microwave/lower frequency electromagnetic field action
- Case-control study of the association between malignant brain tumours diagnosed between 2007 and 2009 and mobile and cordless phone use
- Cellular and cordless telephones and the risk for brain tumours
- Epidemiological evidence for an association between use of wireless phones and tumor diseases
- Pooled analysis of case-control studies on malignant brain tumours and the use of mobile and cordless phones including living and deceased subjects
- Effects of radiofrequency electromagnetic waves (RF-EMW) from cellular phones on human ejaculated semen: an in vitro pilot study
- Effects of electromagnetic radiation from a cellular phone on human sperm motility: an in vitro study
- Role of Mitochondria in the Oxidative Stress Induced by Electromagnetic Fields: Focus on Reproductive Systems
- Carcinogenicity of radiofrequency electromagnetic fields
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare profes
Next to water, coffee is the most widely consumed drink in the work. It's a household staple, and most people refuse to start their mornings with out it. Fortunately, this sweet nectar comes with some health benefits! In this episode, we discuss four reasons you should continue drinking your coffee guilt-free, we share how to brew the best cup of coffee, and we end by doing a listener Q&A!
Questions about this episode? Visit the Comment Section
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Resources
- Tutorial: The Ultimate V60 Technique
- Hario V60 Coffee Dripper
- Hario V60 Coffee Filters
- Chemex Pour-Over Coffee Glass
- Chemex Coffee Filter
- Coffee Drinking and Mortality in 10 European Countries
- Association of Coffee Consumption With Total and Cause-Specific Mortality Among Nonwhite Populations
- Associations of coffee drinking with systemic immune and inflammatory markers
- Consumption of a dark roast coffee blend reduces DNA damage in humans
- Caffeine may counter age-related inflammation
- Mechanisms of Mycotoxin-Induced Neurotoxicity through Oxidative Stress-Associated Pathways
- Simultaneous determination of mycotoxin in commercial coffee
- Comparison of Clean-Up Methods for Ochratoxin A on Wine, Beer, and Roasted Coffee
- The Truth About Bulletproof
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via lin
Whether from a doctor or food marketing labels, you've probably heard that lower sodium is better for you. We have been told to limit our consumption of sodium to 2,300mg per day (or 1 teaspoon of table salt). But as with many nutritional recommendations, there's more to it than meets the eye! The truth is, most of us need more than 2,300mg of sodium each day.
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Resources
- Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet
- Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (Cochrane review)
- Urinary sodium and potassium excretion and risk of cardiovascular events
- High blood pressure: Sodium may not be the culprit
- Low Sodium Intakes are Not Associated with Lower Blood Pressure Levels among Framingham Offspring Study Adults
- Why You Need Salt in Your Diet
- Electrolyte Imbalance: Symptoms & How to Fix It
DisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
We have talked a lot about the power of nutrition on this show, not only due to the scientific evidence, but more convincingly, because of our own personal life experiences.
I've mentioned my wife's journey with Multiple Sclerosis several times on the podcast, and have mentioned her success managing the progression of her autoimmune condition using a combination of medicine, nutrition, exercise, and sleep.
This week, Katie shares her whole story--the diagnosis, her journey to find a lifestyle protocol that actually improves symptoms, and how that eventually led her to becoming a health coach.
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
Learn more on our website
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Resources:
- The Wahls Protocol by Dr. Terry Wahls
- Dr. Terry Wahls TEDx
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
2020 has been a year of surprises, cancellations, uncertainties, tragedies, and disappointments. But in the midst of the chaos this year has brought, it has also been a year for growth, development, perseverance, patience, and resilience.
In this last episode of 2020, we spend some time reflecting on this past year by answering the following questions:
- What was the most impactful thing that you learned, personally, from 2020?
- What was the most interesting thing you learned this year from a health perspective?
- What are you most grateful for this year?
- Favorite book and movie of 2020?
- What are you most proud of yourself for this?
- What could you have done better this year?
- What was the most difficult part of this year?
- If you could go back to the beginning of 2020, knowing how it was going to play out, what would you have done differently?
- What was your favorite memory of 2020?
- What are your goals for the next year? What habits do you want to implement based on your experiences from 2020?
In the last days of the year (and every year), we encourage you to answer the same questions for yourself!
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
With the holiday season in full swing, many of us are taking a break from our normal routine to celebrate, which typically means a change in nutrition and exercise.
Some may use this as an opportunity to indulge in holiday junk food as a reprieve from the challenges 2020 has brought, while others will attempt to stick to a rigid diet. But it’s no surprise that in the end, both of these extremes often fail, due to an “all or nothing” mindset.
Fortunately, there is a much better way to approach the holiday season! One that avoids both extremes.
This week we had the pleasure of hosting Charlotte-based Nutritionist and Health Coach, Meghan Tomlinson. She graduated from the Institute of Integrative Nutrition, where she received education from some of the top minds in the industry, such as Dr. Mark Hyman and Dr. Andrew Weil. Through her coaching, she helps people develop a realistic, sustainable, and holistic approach to healthy living.
We had a great conversation with her about navigating nutrition and exercise during the holidays! She offered a ton of helpful tips in this episode and we're excited to share it with you.
You can learn more about her philosophy on health through Instagram @wellwithmeghan, or through her podcast "Hungry for Health", and you may even catch her on the local Charlotte news! To learn more about her services, check out www.wellwithmeghan.com.
Enjoy the show and Merry Christmas!
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
It comes as no surprise that pop (or "soda"?) can wreak havoc on our health. Just 16 ounces of Mountain Dew contains over 60 grams of sugar! For reference on how much sugar that is, it's equivalent to eating around 5 tablespoons of table sugar.
As an alternative, many people turn to "Diet" soda. The purpose being to decrease the known effects of consuming too much sugar: metabolic syndrome, diabetes, heart disease, among many others. But do artificial sweeteners actually achieve this goal?
This week, we take a look at the difference between regular soda and diet soda. Is one really better than the other? We also share some of our favorite alternative to soda, for those who are trying to kick aspartame altogether!
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
Learn more on our website
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Resources:
- The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross-Sectional Data
- Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies
- Non-nutritive sweeteners possess a bacteriostatic effect and alter gut microbiota in mice
- Sugar- and artificially-sweetened beverages and the risks of incident stroke and dementia: A prospective cohort study
- Neurophysiological symptoms and aspartame: What is the connection?
- How to Make Homemade Soda
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
This past Summer we had the privilege of hosting a health workshop at the 2020 Indy Fitness Festival.
At the festival, we hosted a Sleep Workshop, where we discuss sleep as a powerful recovery tool and ways you can biohack your sleep! We had a lot of fun sharing this and loved meeting those of you who attended.
We hope you enjoy the Sleep Workshop and take away some useful sleep hack to implement into your nightly routine!
Learn more on our website
Visit our Instagram
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Technology addiction has escalated over the past several years, as cell phones and apps have become more versatile, but it's become especially apparent during 2020. And like most addictions, our tech addiction is not without consequences. While we are more digitally connected than we've ever been, we are lonelier than ever. Deleterious tech usage has made us emotionally, physically, and relationally sick.
But there is a cure to the loneliness that technology often brings: human relationships. Personal relationships (not "likes" on social media) are just as vital to our personal health as diet and exercise.
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
Learn more on our website
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Resources:
- Tech usage statistics
- The Social Dilemma documentary
- Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked by Adam Alter
- Loneliness and health: potential mechanisms
- Social support and health: a review of physiological processes potentially underlying links to disease outcomes
- Social Relationships and Mortality Risk: A Meta-analytic Review
- Social relationships, sleep quality, and interleukin-6 in aging women
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
"Winter is coming, we know what's coming with it."
In addition to the seasonal flu this winter, we are faced with another threat to our health that attempts to compromise our immune system. Fortunately, research has shown a multitude of ways we can strengthen our immunity and reduce the severity infections, bacteria, and viruses.
Evidence surrounding the role of Vitamin D in immune health continues to mount. Today, we can a look at what makes this vitamin so special, and why it's particularly important during the winter months. In anticipation of this, we can begin strengthening our body's natural defense system today, so when we face these threats, we are ready.
So prepare yourselves, because winter is coming...
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
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Resources:
- Vitamin D Metabolism Flowchart
- Vitamin D supplementation could possibly improve clinical outcomes of patients infected with Coronavirus-2019 (COVID- 2019)
- Vitamin D insufficiency is prevalent in severe COVID-19
- Patterns of COVID-19 Mortality and Vitamin D: An Indonesian Study
- Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications
- Vitamin D Toxicity in Adults: A Case Series from an Area with Endemic Hypovitaminosis D
- Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren
- Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data
- The vitamin D–antimicrobial peptide pathway and its role in protection against infection
- Effect of calcifediol treatment and best available therapy versus best available therapy on intensive care unit admission and mortality among patients hospitalized for COVID-19: A pilot randomized clinical study
- Meal conditions affect the absorption of supplemental vitamin D3
- Dietary fat increases vitamin D-3 absorption
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or h
The thought of aging is scary and concerning for most people. It's the villain of life, coming for all of us in the form of muscular degeneration, stiff and achey joints, fragile bones, heart disease, and a wheelchair in front of a TV.
But what if this way of aging was optional?
What if there was a way to preserve our strength, flexibility, and cardiac health well into our 90s, and even past age 100?
In this episode, we explore how to exercise for longevity. Meaning, exercising in a way that allows us to not only survive, but to thrive; exercising in a way that not only allows us to live long, but to live long AND live well.
"Do not go gentle into that good night.
Old age should burn and rave at close of day;
Rage, rage against the dying of the light."
~Dylan Thomas
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
Visit our Instagram
Learn more on our website
Resources:
- Exercise and the Cardiovascular System: Clinical Science and Cardiovascular Outcomes
- Exercise and heart failure: an update
- Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship
- Exercise and Older Adults
- Elite athletes live longer than the general population: a meta-analysis
- Do Elite Athletes Live Longer? A Systematic Review of Mortality and Longevity in Elite Athletes
- The Best Exercise Routine For Longevity
- What Exercise is Best for Optimal Health and Longevity?
- Sedentary behavior and health outcomes among older adults: a systematic review
- Sedentarism, active lifestyle and sport: Impact on health and obesity prevention
- Physiological and health implications of a sedentary lifestyle
- Exercise and longevity
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Every night you enter a state of mind where hallucinations, delusion, disorientation, emotions, and amnesia are normal. If any human were to experience all of these things while awake, we would call it psychotic, but when we experience it while we're sleeping, it's called dreaming.
While drifting off into dream world may be fun (or sad, or scary), it's curious why our body produces this strange, mind-altering process in the first place.
In today's episode, we answer the question: Why do we dream? Enjoy the episode and sweet dreams!
Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!
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Resources:
- Why We Sleep by Matthew Walker, PhD
- Brain Basics: Understanding Sleep
- Overnight Therapy? The Role of Sleep in Emotional Brain Processing
- The human emotional brain without sleep — a prefrontal amygdala disconnect
- REM latency and the recovery from depression: getting over divorce
- Relation of dreams to waking concerns
- Role of REM sleep and dream affect in overnight mood regulation: a study of normal volunteers
- Sleep deprivation impairs the accurate recognition of human emotions
- Changes in emotional responses to aversive pictures across periods rich in slow-wave sleep versus rapid eye movement sleep
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
On this show we talk a lot about nutrition, exercise, and mindset, but what about those other aspects of our health that may unknowingly (or knowingly) impact our health:
- Air quality
- Water quality
- Household cleaning products
- Body care products
These are things that we encounter every day but give little attention to. This field of health is often referred to as "Environmental Health".
Our guest today, Emma Rohmann, has a wide breadth of knowledge in this field. She started her career as an environment engineer, where she spent a decade working in the green building industry. Now a mom of two, Emma helps others make healthier choices about the products we use in our homes and bodies.
She is the founder of the Green at Home blog, host of The Missing Pillar of Health Podcast, and facilitator of the Green Product Forum.
These are fantastic resources that can help you reduce toxin exposure in the home, using a very rational, evidence-based approach, in a way that is clear, concise, practical, and not overwhelming.
You can learn more about Emma and her work at: greenathome.ca
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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
In this final conclusion to the Carnivore Diet experiment, we’ll be sharing our personal experience on the Carnivore Diet after eating only meat for 30 days!
In today's episode, we'll talk about every detail of our experiment, including:
- What we ate in a typical day, including how we managed to eat organ meats
- How it impacted our sleep, mood, energy, workouts (and yes, our fecal matter)
- How much it cost to eat on the Carnivore Diet
- How it impacted our biomarkers, including weight, blood pressure, ketones, and more
- How we transitioned off the Carnivore Diet after 30 days
- How it will change our diet moving forward
- Our final thoughts on the Carnivore Diet
Warning: This episode may venture into gross-territory, so if you're squeamish about meat, blood, and bodily fluids, you may want to skip this one.
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Try the cleanest, most effective electrolyte drink on the market: Drink LMNT
Resources:
- The Carnivore Code by Paul Saladino, MD
- Paul Saladino on Joe Rogan
- The Carnivore Diet by Shawn Baker, MD
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
This episode is Part 1 of the Carnivore Diet excursion, where we’ll break down what the Carnivore Diet is, the premise behind it, and the research around it. Then next week, in Part 2, we’ll be sharing our personal experience on the Carnivore Diet after eating only meat for 30 days!
In today's episode, we'll look at the two fundamental beliefs of Carnivore Diet advocates:
- Plants contain a handful of chemical compounds that could be harmful to us.
- “Nose-to-tail” animal products are the most nutrient dense foods on the planet.
While these may seem like outlandish, counterintuitive concepts, we ask that you enter this realm of research with an open and curious mind, and most of all, enjoy the journey through the Carnivore maze!
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Try the cleanest, most effective electrolyte drink on the market: Drink LMNT
Resources:
- Genotoxic effects of crude juices from Brassica vegetables\
- Health benefits and possible risks of brccoli – An overview
- Concentrations of thiocyanate in human plasma and associated potential risk for hypothyroidism
- Role of dietary iodine and cruciferous vegetables in thyroid cancer
- Oxalates in Plants:From Self-Defence to Phytoremediation
- Clinical and Pathological Findings in Fatal Plant Oxalosis
- Oxalates in Chaga – A Potential Health Threat
- "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy
- Peanut-induced acute oxalate nephropathy with acute kidney injury
- Contribution of dietary oxalate to urinary oxalate excretion
- Oxalate, inflammasome, and progression of kidney disease
- Medical and Dietary Therapy for Kidney Stone Prevention
- Clinical Practice Calcium Kidney Stones
- Zonulin, regulation of tight junctions, and autoimmune diseases
- Remission/Cure of Autoimmune Diseases by a Lectin Limite Diet
- Studies on the bioavailability of zinc in man
- Bioavailability of calcium and its absorption inhibitors in raw and cooked green leafy vegetables
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through th
Since the 1950’s we’ve been told that high cholesterol causes heart disease, therefore, we should maintain a low cholesterol diet by avoiding high cholesterol foods - eggs, red meat, and dairy. We’re here to tell you, 70 years later, what we’ve been told about cholesterol simply is not true!
Today, dive deep into cholesterol and heart health by looking at:
- The importance of cholesterol, LDL, HDL, and triglycerides
- When did cholesterol become "bad"?
- Why total cholesterol and LDL is not the problem
- HDL and Triglycerides as an indicator of heart disease
- The myth about dietary cholesterol
- Our blood results (after eating only meat for 30 days)
- How to improve your heart health
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Resources:
- Nikolai N. Anichkov and His Theory of Atherosclerosis
- The Framingham Study (1948)
- Factors of risk in the development of coronary heart disease—six year follow-up experience: the Framingham study
- High Density Lipoprotein As a Protective Factor Against Coronary Heart Disease
- Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review
- LDL-C does not cause cardiovascular disease: a comprehensive review of the current literature
- Association of triglyceride to high density lipoprotein ratio with global cardiac microcalcification to evaluate subclinical coronary atherosclerosis in non-diabetic individuals
- Low Levels of Low-Density Lipoprotein Cholesterol and Mortality Outcomes in Non-Statin Users
- Study of 541 hospitals with 136,905 admissions for heart attacks
- High Density Lipoprotein As a Protective Factor Against Coronary Heart Disease
- Triglyceride-to-HDL cholesterol ratio. Predictive value for CHD severity and new-onset heart failure
- High-density lipoprotein cholesterol and cardiovascular disease. Four prospective American studies
- High Ratio of Triglycerides to HDL-Cholesterol Predicts Extensive Coronary Disease
- New Guidelines by the American Heart Association
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Our guest today is Dr. Jordan Burns, a soon-to-be father, stoic, doctor of Chiropractic and owner of ProWellness Chiropractic in Fishers, Indiana.
Our discussion with Dr. Burns goes far beyond the medical practices of Chiropractic care. We explore the powerful affects of implementing a healthy daily routine, the significant impact our mindset (and mental health) affects our physical health, and the key to living long and living well.
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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
We're switching things up in this episode! Instead of diving into a specific topic, we're going to share how all the health topics we've discussed in the past play a role in our own daily lives. We get asked a lot about our diet, supplements, routine, etc. so we thought we'd take an episode to dig into just that.
We'll share a little bit about our personal lives and what drew us into this maze of health. Then we'll discuss what we do on a daily basis for our personal fitness, nutrition, recovery, and mindset. We'll even talk about our own weak spots when it comes to food.
Although we won't be exploring any scientific research today, we hope you get something beneficial out of this episode!
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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
We are excited to announce our very first guest! Today we sit down with the founder and owner of The Recovery Room, Konnie Komarovsky.
The Recovery Room is the one stop shop to help you recover from soreness, injury, surgery, or and any other physical or mental stressors your may have. Their locations are stocked with some of the best wellness equipment on the market, including:
- Cryotherapy
- Red light therapy
- Normatec
- Game Ready
- NeuroSpa
...all of which we dive into with Konnie on today's episode.
If you're in the Indianapolis area, be sure to stop by either their Carmel location or Westfield location. Konnie and his team were generous enough to host the Rats for a week and we had a blast!
Your can find out more at: https://www.recoveryroomusa.com
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Do you use a deodorant or antiperspirant? Do you know what ingredients make up that magical deodorizer that you put under your arm every day?
Similar to nutrition, where it's important to understand what you're putting IN your body, when it comes to body care products, it's very important to understand what you're putting ON your body. The skin is very absorbent, so carefully discerning which products you use daily can be a contributing factor to your overall health & wellness.
In this episode, we take a look at the 5 most common ingredients that appear in underarm care products, what harm those chemicals could bring, and some natural alternatives to the artificial deodorants and antiperspirants.
- Schmidt's
- Tom's
- Native
- Lume
- Routine
- Little Seed Farm
- Crystal
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Resources:
- Aluminium, antiperspirants and breast cancer
- Antiperspirant Use and the Risk of Breast Cancer
- An earlier age of breast cancer diagnosis related to more frequent use of antiperspirants/deodorants and underarm shaving
- Aluminium chloride promotes anchorage-independent growth in human mammary epithelial cells
- Hyperaluminemia in a Woman Using an Aluminum-Containing Antiperspirant for 4 Years
- In vitro study of absorption of aluminum from antiperspirants through human skin
- Use of Underarm Cosmetic Products in Relation to Risk of Breast Cancer
- American Cancer Society on Antiperspirants
- Aluminum and Alzheimer's disease: after a century of controversy, is there a plausible link?
- Parabens can enable hallmarks and characteristics of cancer in human breast epithelial cells
- Urinary concentrations of environmental phenols and their associations with breast cancer incidence
- Urinary Paraben Concentrations and Ovarian Aging among Women from a Fertility Center
- Triclosan and antimicrobial resistance in bacteria: an overview
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
If you've spent any time in the health & fitness community on social media, you may have come across the term "biohacking". While often used, it's rarely defined. In the words of Dave Asprey, biohacking is "The art and science of changing the environment outside of you and inside of you so you have full control of your biology, to allow you to upgrade your body, mind, and your life."
Today, we run through some of the most basic forms of biohacking, as well as some of the more advanced biohacks that people are experimenting with to upgrade their body. And finally, we cover a few futuristic biohacks that are reminiscent of a Black Mirror episode.
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Resources:
- Article: How biohackers are trying to upgrade their brains, their bodies — and human nature
- Article: A Biohacker Regrets Publicly Injecting Himself With CRISPR
- Article: Elon Musk’s Neuralink is neuroscience theater
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
When it comes to exercise, we often encounter barriers that prevent us from making it happen on a regular basis, despite the known-benefits of a regular workout routine. In this episode, we break down some common obstacles to exercise and also walk through some basic steps on how to overcome them:
- No knowledge (7:46) - Where do I begin?
- No ability (21:20) - What if I'm injured (21:33), sick (31:01), or have a chronic illness (33:38)?
- No gym (38:05) - What if I don't have equipment?
- No motivation (44:53) - What if I don't feel like working out?
- No time (48:36) - What if I don't have the time?
Whether you've never set foot in a gym, or you're someone who has worked out ever day for the past ten years, we hope you get something out of this!
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Resources:
- Article: What is fitness?
- Article: Types of Exercise Injuries
- Study: Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery
- Study: Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling
- Study: Febrile Illness in the Athlete
- Study: Exercise and Respiratory Tract Viral Infections
- Article: How to Exercise with Chronic Illness (And When You Shouldn’t)
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Most people experience some form of occasional anxiety in daily life, whether it be due to an issue at work, relationship tension, or an upcoming exam. However, a percentage of the population experience much more frequent, intense moments of fear and panic that fall under the category of "anxiety disorder". These feelings of stress, anxiety, panic, and fear exist on a spectrum, with some people experiencing them briefly, while others experience them chronically, and everything in-between.
Medical News Bulletin recently published an article titled "Alternative treatment for anxiety", where they examined recent studies on a powerful apoptogenic herb that has shown evidence of reducing the symptoms of anxiety and stress in certain people.
Adaptogens have been used in Chinese and Ayurvedic medicine for thousands of years but they've had a resurgence recently. In this episode, we look at one particular adaptogenic herb and how it may impact the body's response to stress and anxiety.
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Resources:
- Medical News Bulletin - Alternative treatment for anxiety
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study
- An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
CBD oil. CBD coffee. CBD energy drinks. CBD gummies. CBD topical cream....the CBD industry has obviously experienced a huge spike in popularity in recent years, finding its way into a number of products on the store shelves. You've probably seen CBD shops around town and have probably been approached by people who are now CBD distributors. Claimed benefits for this Cannabis-based oil include improvements in:
- Inflammation & Pain Management
- Stress & Anxiety
- Sleep
- Cancer
But what does the scientific evidence say about these claims? This week, we break down this increasingly-popular supplement by exploring the world of Cannabis, Cannabinoids, and of course, Cannabidiol (i.e. CBD). We share the results of our experiment with a high-quality CBD oil and provide some guidance on what to look for before purchasing a CBD supplement.
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Resources:
- State Medical Marijuana Laws
- Endocannabinoid System
- Elevating AE) by Targeting FAAH and the FABPs
- Association of Cannabinoid Administration With Experimental Pain in Healthy Adults
- Efficacy of Cannabis-Based Medicines for Pain Management: A Systematic Review
- Sativex in the management of multiple sclerosis-related spasticity
- Cannabinoids to relieve pain in patients with malignant diseases
- A Cross-Sectional Study of Cannabidiol Users
- Cannabinoids vs. Placebo on Persistent Post-surgical Pain Following TKA: A Pilot RCT
- Cannabidiol in Anxiety and Sleep: A Large Case Series
- Hypnotic and antiepileptic effects of cannabidiol
- Effects of cannabidiol (CBD) on regional cerebral blood flow
- Cannabidiol reduces the anxiety induced by simulated public speaking in treatment-naïve social phobia patients
- Cannabidiol as a Potential Treatment for Anxiety Disorders
- CBD for cancer: Everything you need to know
- Labeling Accuracy of Cannabidiol Extracts Sold Online
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Diet-related illnesses are the leading source of poor health in the United States. Nearly 3 in 4 American adults are overweight or obese, and 1 in 2 have diabetes or pre-diabetes. Trillions of dollars have been invested in the fight against chronic illnesses, yet the number of people impacted by heart disease, cancer, autoimmune conditions, and so much more, continues to rise. This week, Andy and Aaron take a look at a paper from the American Journal of Clinical Nutrition on strengthening national nutrition research in a time where preventive care is not a priority.
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Resources:
- Whitepaper: Strengthening national nutrition research: rationale and options for a new coordinated federal research effort and authority
- CNN Health Article: Poor diets threaten US national security — and it's serious
- CDC: Chronic Disease in America
- Dr. Rhonda Patrick on Vitamin D Deficiency
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
We finally dig into one of our highest requested topics...fasting. Although the concept of fasting has been around for centuries, it continues to gain in popularity due to the profound benefits it exhibits on yeast, rodents, monkeys, and more recently, humans. There is a wide variety of fasting techniques: intermittent fasting, time-restricted eating, alternate-day fasting, 5:2 fasting, extended water-only fasting, etc. This week, Andy and Aaron break down:
- The various types of fasting methods
- The health benefits of fasting
- The current research on fasting
- Our personal experience with fasting
- Best practices and warnings for implementing your own fasting routine
Resources:
- Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation
- Time-restricted feeding (16/8) in resistance-trained males
- Fasting: Molecular Mechanisms and Clinical Applications
- Calorie Restriction and Fasting Diets: What Do We Know?
- The effects of intermittent fasting: a randomized trial in young overweight women
- Alternate day fasting (ADF)
- Flipping the Metabolic Switch
- Intermittent fasting: a systematic review and meta-analysis of RCTs
- Effects of A One-week Fasting Therapy
- Fasting and growth hormone secretion
- (GH) secretory burst frequency during a two-day fast in normal men
- Randomized cross-over trial of short-term water-only fasting
- Autophagy: cellular and molecular mechanisms
- Short-term fasting induces profound neuronal autophagy
- mTOR as a central regulator of lifespan and aging
- Caloric restriction improves health and survival of rhesus monkeys
- Calorie restriction in biosphere 2
- CALERIE Biobank Analysis
- Calorie restriction and aging
- Fasting and Markers of the Circadian Clock, Aging, and Autophagy in Humans
- Fasting: Molecular Mechanisms and Clinical Applications
- Zero fasting app
- Life fasting app
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
This earth provides us with an incredible variety of foods. Eating a variety of colorful fruits and veggies provides us with rich biodiversity and the nutrients we need to live long and stay healthy. But what does the color of our produce tell us about the nutrient profile? And how can we benefit from "Eating the rainbow" (not Skittles)?
This week Andy and Aaron look at an article published by the Food Network called "Eating by Color".
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Resources:
- Phytonutrients in Food
- Phytonutrient Spectrum Guide
- Phytonutrients as therapeutic agents
- Glucosinolates and isothiocyanates in broccoli sprouts
- Effects of Brassicaceae Isothiocyanates on Prostate Cancer
- Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health
- Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
- Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes
- Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis
- Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies
- Efficacy of lycopene intake in primary prevention of prostate cancer: a systematic review and meta-analysis
- Lycopene and Risk of Prostate Cancer: A Systematic Review and Meta-Analysis
- Lycopene presence in facial skin: Effects of age and dietary supplementation
- Lycopene or lutein protects human skin against ultraviolet radiation: results from a double-blinded, placebo-controlled, crossover study
- Action mechanism and cardiovascular effect of anthocyanins: a systematic review
- Garlic for Cardiovascular Disease: Prevention or Treatment?
- Garlic Lowers Blood Pressure: An Updated Meta-analysis and Review
- The association of garlic and gastric cancer risk: A systematic review and meta-analysis
- Biosynthesis of Carotenoids in Plants: Enzymes and Color
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast are provided for informational
Heart Rate Variability, or "HRV" as it's often referred to, is a simple yet powerful biological metric that we can use to determine our ability to perform, physically and psychologically, on a given day. Increasingly becoming a more popular data point in fitness trackers, this biomarker can provide real-time insight into how well we have recovered from previous stressors (whether physical or mental).
Although HRV is heavily impacted by our daily activity, it's also dependent on many other factors like: diet, sleep, age, gender, genetics, etc. This is why your HRV is specific to YOU and should be viewed relative to your historic HRV. When you understand your personal HRV, it serves as a very useful indicator of your overall health, fitness, and recovery ability.
This week, Andy and Aaron walk through the concept of Heart Rate Variability ("HRV"), why it's important, how we can use it, and what we can do to improve it.
Some fitness trackers that measure HRV (along with many others):
- Oura Ring
- Whoop
- Garmin Vivosmart 4
- Polar H10 Heart Rate Sensor
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Resources:
- Study: Heart rate variability and occupational stress—systematic review
- Study: Affect of Heart Rate Variability Biofeedback on Sport Performance, a Systematic Review
- Study: Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature
- Study: Heart Rate Variability and Lifetime Risk of Cardiovascular Disease: the Atherosclerosis Risk in Communities Study
- Article: Ways to Trigger the Parasympathetic Nervous System
- Article: Everything You Need to Know About Heart Rate Variability (HRV)
- Article: How I Track My Heart Rate Variability, Recovery Status, And Training Readiness (And Why These Metrics Are So Important).
- Article: Sympathetic vs. Parasympathetic State: How Stress Affects Your Health
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
As we all know, sleep is one of the most important aspects of our health and longevity. So anytime we hear about a new "sleep hack", it's worth exploring. In this week's health article review, Andy and Aaron break down the claims made in this article by The List.
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Resources:
- Skin Temperature and Sleep-Onset Latency: Changes With Age and Insomnia
- Does Your Body Temperature Change While You Sleep?
- Why We Sleep by Matthew Walker PhD
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Nearly 80% of Americans report experiencing stress every single day. Between working a job, maintaining our health, managing finances, building relationships, raising kids, or even just managing our time, the outlets for things that can induce stress seem endless. We do the best we can to manage these pressures, but are often burdened by the responsibilities of daily life. Chronic stress may lead to not only a mental strain, but a physical strain as well.
One way to help alleviate these stressors is by forming an intentional daily routine. Most of us have some form of a routine that we follow, but it's often reactive rather than proactive.
When we establish disciplined, daily routines that align with our values and contribute to resolving those stress points, we have the opportunity to start each day in success, leading us to be physically and mentally prepared to take on the day.
Andy and Aaron share some practices for developing and implementing daily routines that can reduce stress, move you towards your life goals, and provide a positive impact on both your mental and physical health.
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Resources:
Stress vs. Anxiety
Stress Statistics
Dr. Steve Orma on Routines and Stress Management
Dr. Danielle Forshee on Psychological Benefits of Routines
Ron Friedman, PhD on Schedules
The 7 Habits of Highly Effective People by Stephen Covey
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Over the past few years, several articles have circulated about the surprising "health benefits" of Tequila. Claims range from bone health to weight loss, but are these claims legitimate? Could there actually be positive health implications from drinking this agave-based liquor? In this new episode format, Andy and Aaron break down the claims made in an article titled: The Surprising Health Benefits of Tequila by The Independent.
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Resources:
- The Surprising Health Benefits of Tequila Article
- Agave Fructans: Their Effect on Mineral Absorption and Bone Mineral Content
- Prebiotic Inulin-Type Fructans Induce Specific Changes in the Human Gut Microbiota
- Why Drinking Alcohol Makes You Sleepy, Then Alert?
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Gatorade, Vitamin Water, Body Armor, FitAid, Nuun tablets...these are just a few of the many sports drinks that have been a staple for refueling the body after physical activity. While the ingredients vary substantially among each drink, there are a few common components you'll find, a few being:
- Electrolytes
- Amino Acids (BCAAs or EAAs)
- B Vitamins
What purpose do these compounds serve in human nutrition? And are they necessary? Furthermore, are they worth the other ingredients that are also commonly found in sports drinks like sugar, synthetic dyes, and flavorings?
Andy and Aaron break down key ingredients found in popular sports drinks, how they impact the recovery process, and what to look for before consuming.
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Resources:
- How much water should you drink?
- Hydration 101: How Much Water Do You Really Need?
- "Drink at Least Eight Glasses of Water a Day." Really? Is There Scientific Evidence for "8 X 8"?
- Everything you need to know about electrolytes
- Amino acids: metabolism, functions, and nutrition
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Leucine
- Isoleucine
- Valine
- Histidine
- Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements
- Branched chain amino acid supplementation and exercise induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials
- Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise
- Essential amino acids and muscle protein recovery from resistance exercise
- Niacin
- Pantothenic acid (B5) in health and disease
- Vitamin B12 in Health and Disease
- Riboflavin (B2) and Health: A Review of Recent Human Research
- Inflammation, vitamin B6 and related pathways
Disclai
Anytime people talk about "workout recovery", there are a few recommendations that seem to be very common. If you browse the internet for "workout recovery methods", a few strategies that you are bound to come across are:
- Epsom salt baths
- Icing
- Post-workout protein intake
These methods have been popular for years and continue to be implemented by anybody looking to heal after a workout. But how did these recovery tactics originate? Are they based in evidence or essentially myth? This week, Andy and Aaron look at the evidence behind the 3 common workout recovery tactics to see just how beneficial they actually are.
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Resources:
- Magnesium in Man: Implications for Health and Disease
- Magnesium in Prevention and Therapy
- Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?
- Magnesium Enhances Exercise Performance via Increasing Glucose Availability in the Blood, Muscle, and Brain During Exercise
- Myth or Reality—Transdermal Magnesium?
- University of Birmingham Epsom Salt Bath Experiment
- Does Epsom Salt Work?
- Why Ice Delays Recovery
- What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults?
- Effect of Local Cold-Pack Application on Systemic Anabolic and Inflammatory Response to Sprint-Interval Training: A Prospective Comparative Trial
- Nutrient Timing: The Future of Sports Nutrition
- International Society of Sports Nutrition position stand: Nutrient timing
- Nutrient timing revisited: is there a post-exercise anabolic window?
- The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
The benefits of a consistent, yet varied exercise routine is well known and accepted in the scientific community, as well as the general population. However, many of us tend to favor light-moderate intensity and avoid the high intensity workouts, thereby missing out on both the physical and mental benefits of pushing ourselves to a point of extreme discomfort.
This week, Andy and Aaron discuss what pushing yourself physical limits is, why it’s important for us, and the mindset needed to get there.
Note: If you have a medical condition or are of older age, this extreme intensity may not be advisable.
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Resources:
- Understanding Your Maximum Heart Rate
- Perceived Exertion Scale
- Talk Test
- High-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysis
- Aerobic high-intensity intervals improve VO2max more than moderate training
- Atrioventricular plane displacement in untrained and trained females
- The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis: Exercise for improving body composition
- Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)
- Goggins 10 Principles
- Book: Can't Hurt Me by David Goggins
Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.
Essential Oils have been around for thousands of years and remain a very popular, holistic method for treating a variety of conditions. Chances are, you either know someone or have talked to someone that raves about the powerful benefits of Essential Oils. The claimed benefits include: stress relief, sleep aid, immune strength, mental alertness, antibacterial, inflammation support, cancer healing...the list goes on and on. But is there science behind these claims? With hundreds of different types of oils, various application methods, and varying degrees of quality, sorting through the fact from fiction takes some work. This week, Andy and Aaron review some of the research behind these claims to see if they are as miraculous as they're made out to be. They also offer some tips on how you can do your own research when evaluating the benefits of Essential Oils.
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Resources:
- How It's Made Lemongrass Oil
- Healthline: What Are Essential Oils and Do They Work?
- Aromatherapy: A Systematic Review
- A Systematic Review on the Anxiolytic Effects of Aromatherapy on Rodents Under Experimentally Induced Anxiety Models
- A Systematic Review of the Effect of Inhaled Essential Oils on Sleep
- Trial of Essential Oils to Improve Sleep for Patients in Cardiac Rehabilitation
- What to Look for in an Essential Oils Brand
- PubMed
The "Gluten-Free" movement for those withoutCeliac Disease was one of the earliest health trends in recent years and remains a very popular dietary option today. Nearly every grocery store, restaurant, and recipe has gluten-free options. While a medical necessity for those with Celiac Disease, others voluntarily choose to maintain a gluten-free diet. There has been heavy debate on whether or not there is a health benefit to following a gluten-free diet if you don't have Celiac Disease, which has led to the emergence of the term "Non-Celiac Gluten (Wheat) Sensitivity". Since headlines and anecdotes muddy the waters on this issue, Andy and Aaron dive into the research to get some answers, as well as share their experience with gluten.
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Resources:
- Jimmy Kimmel - What is Gluten?
- Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders [Nutrients 2013]
- Non-Celiac Wheat Sensitivity: Exploring a New Clinical Entity [American Journal of Gastroenterology 2012]
- Effect of Gliadin on Intestinal Permeability [Nutrients 2015]
- Markers of Non-Celiac Wheat Sensitivity in Patients with Chronic Fatigue Syndrome [Gut 2019]
- Intestinal Cell Damage in Individuals Reporting Sensitivity to Wheat in the Absence of Celiac Disease [Gut 2016]
- Serological Tests in Gluten Sensitivity (Nonceliac Gluten Intolerance) [Journal of Clinical Gastroenterology 2012]
- Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity [Psychiatric Quarterly 2012]
- Headache Associated with Celiac Disease: A Systematic Review and Meta-Analysis [Nutrients 2018]
- A survey on patients suspected of having non-celiac gluten sensitivity [BMC Medicine 2014]
- Migraine and Celiac Disease [Journal of Head and Face Pain 2003]
- Extra-intestinal manifestations of non-celiac gluten sensitivity: An expanding paradigm [World Journal of Gastroenterology 2018]
- Anxiety but Not Depression Decreases in Coeliac Patients After One-Year Gluten-Free Diet [Scandinavian Journal of Gastroenterology 2001]
- Dietary Gluten and the Development of Type 1 Diabetes [Diabetologia 2014]
- Gluten Sensitivity: From Gut to Brain [The Lancet Neurology 2010]
- Increased Prevalence and Mortality in Undiagnosed Celiac Disease [Gastroenterology 2009]
- Cyrex Laboratories: Array 3
While we may not be able to workout at a gym, that doesn't mean we can't exercise. Even with no equipment, there are several ways to improve cardiovascular and immune health with simple, at-home workouts. Since this can be quite an adjustment for a lot of people, Andy and Aaron offer 10 simple strategies for optimizing at-home workouts over the next several weeks.
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Resources:
- The compelling link between physical activity and the body's defense system
- Exercise and the Regulation of Immune Functions
- Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan
With most of the world under orders to stay home, humans are being challenged like never before. In this time of uncertainty and "social distancing", we are beginning to experience isolation, boredom, and loneliness. But this challenge gives us all the opportunity to work on two practices that are vital to our mental and physical health: solitude and socialization.
While it seems like everyone has a lot of time to practice solitude, very few of us actually are. And while it seems like we have little opportunity to socialize, there are many ways we can still incorporate this into our daily lives, even while isolated.
Andy and Aaron look at the benefits of solitude, the physical and mental impact of social support and laughter, and how both extroverts and introverts can use this time for self-improvement.
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Resources:
- Solitude is Only a Problem When it Becomes Loneliness Article
- Loneliness and Health: Potential Mechanisms
- Social Relationships and Mortality Risk: A Meta-analytic Review
- Social Support and Health: A Review of Physiological Processes Potentially Underlying Links to Disease Outcomes
- Effect of Laughter Yoga on Salivary Cortisol and Dehydroepiandrosterone Among Healthy University Students: A Randomized Controlled Trial
- The Impact of Social Activities, Social Networks, Social Support and Social Relationships on the Cognitive Functioning of Healthy Older Adults: A Systematic Review
With the world in a state of panic over the Coronavirus (COVID-19), there is no better time to build a strong immune system. While washing our hands and avoiding crowds is a great starting point, we should all be taking additional, proactive measures to strengthen our body's natural defenses. In this episode, Andy and Aaron discuss some methods for boosting our immune system - not just today, but for everyday, to maximize our defense system against external threats.
Disclaimer: Recommendations discussed in this episode should not to be taken, interpreted or construed as medical advice. If you think you have been exposed to COVID-19 and develop a fever and symptoms, such as cough or difficulty breathing, call your healthcare provider for medical advice.
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Resources:
- Coronavirus (COVID-19) Statistics
- CDC - Coronavirus (COVID-19)
- WHO - Coronavirus (COVID-19)
- Vitamin C Basics
- The Effectiveness of Vitamin C on Virus-induced Respiratory Infections
- Vitamin C in the Prevention and Treatment of the Common Cold
- Vitamin A Basics
- Vitamin A in T cell–related immunity
- Zinc Basics
- The Effectiveness of High Dose Zinc Acetate Lozenges on Various Common Cold Symptoms: A Meta-analysis
- Clinical, Immunological, Anti-inflammatory and Antioxidant Roles of Zinc
- Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections
- Immune System Effects of Echinacea, Ginseng, and Astragalus: A Review
- Sleep and Immune Function
- Stress and the Immune System
With the advancement of technology has come the increased demand for sitting at a desk, the reduced need for physical activity, and the rise of a sedentary lifestyle. Today, most humans spend the majority of their day sitting, or behaviors that expend very little energy. Andy and Aaron look at the health impact of a sedentary lifestyle, but more importantly, offer some practical solutions you can incorporate into your daily routine to reduce sedentary behavior and improve your overall health.
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Resources:Amount of Time Spent in Sedentary Behaviors in the United States
Evaluating the Evidence on Sitting, Smoking, and Health: Is Sitting Really the New Smoking?
Physiological and Health Implications of a Sedentary Lifestyle
Sedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Men
Sitting Time and Mortality From All Causes, Cardiovascular Disease, and Cancer
Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults
The Effects of Twelve Weeks of Bed Rest on Bone Histology, Biochemical Markers of Bone Turnover, and Calcium Homeostasis in Eleven Normal Subjects
Too Much Sitting: The Population-Health Science of Sedentary Behavior
Standing Desk Riser
Active Sitting Disk
Before the invention of light bulbs, humans received most light exposure from the Sun, getting the full spectrum of visible light during the day, with more mild light exposure during the evening. With the rapid expansion of technology, humans now experience substantially more light exposure at all times of the day and well into the evening, primarily through the increased use of smartphones, tablets, computers, and TVs, which emit a large amount of blue light. In recent years, blue light exposure has supposedly been associated with poor sleep, eye strain, and macular degeneration. Andy and Aaron take a look at the evidence behind these claims and perform their own experiment with blue light.
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Resources:
Lux Light Level Chart
Exposure to Room Light Before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans
Sensitivity of the Human Circadian Pacemaker to Nocturnal Light: Melatonin Phase Resetting and Suppression
Action Spectrum for Melatonin Regulation in Humans: Evidence for a Novel Circadian Photoreceptor
Melatonin Suppression and Sleepiness in Children Exposed to Blue-Enriched White LED Lighting at Night
Rat Study Showing the Damage of Blue Light at Extreme Levels
Harvard Health Blog on Blue Light and Macular Degeneration
RA Optics Blue Light Blocking Glasses
driftTV Blue Light Blocking TV Box
Over the past several years there has been a shift from blatantly unhealthy snacks to seemingly healthy snacks. But even the "healthy" snacks may not be as healthy as they appear. Marketing for food companies has become increasingly clever in recent years; even the worst foods are marketed to contain some type of nutritional benefit. Between the deceptive marketing and overwhelming ingredient lists, it has become challenging to distinguish between what is truly healthy and what is not. In this episode, Andy and Aaron take a deep dive into the ingredients of these seemingly "healthy" foods and the impact they have on our bodies.
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Resources:
History of Industrial Seed Oils #1
History of Industrial Seed Oils #2
Omega-3 Fatty Acids and Inflammatory Processes
Omega-6/Omega-3 Ratio and Dementia
Effect of Canola Oil Consumption on Memory, Synapse and Neuropathology
Soybean Oil and Diabetes
Omega-6/Omega-3 Fatty Acid Ratio and the Risk for Obesity
Omega-6 Fatty Acid-Induced Dysbiosis and Infectious Colitis
Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease
Omega-6/Omega-3 and Breast Cancer
Lipid Peroxidation in Culinary Oils
56 Different Names for Sugar
FDA Food Labeling Guide
Andy and Aaron look at over-the-counter pain management drugs, also known as NSAIDs (Non-Steroidal Anti-Inflammatory Drugs), which include Ibuprofen, Aspirin, etc. They examine the negative side effects of taking such drugs on a regular basis. NSAIDs are one of the most commonly prescribed and purchased drugs today, primarily for purposes of reducing inflammation and pain management. We have all resorted to taking drugs like Ibuprofen when experiencing aches and pains, whether it's from an acute injury, chronic pain, or a simple headache; but do we actually know how these drugs are affecting our body? Andy and Aaron take a look at the evidence to answer this question.
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Resources:
List of NSAIDs
How Do NSAIDs Work?
NSAID Usage
Gastrointestinal Study #1
Gastrointestinal Study #2
Liver Study #1
Liver Study #2
Kidney Study #1
Kidney Study #2
Cardiovascular Study #1
Cardiovascular Study #2
Muscle Repair Study
Andy and Aaron talk about the efficacy of elderberry on reducing the longevity and severity of cold and flu symptoms. This small berry has received a lot of attention over the past few years in regard to immune health, so they take a look at the evidence to see whether or not it lives up to the hype. They also share their experience taking elderberry during cold and flu season.
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Resources:
Summary of the Elderberry Plant
Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections
Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travelers
Andy and Aaron talk about the physical, mental, and sociological benefits of gratitude by diving into the research done by Robert Emmons. They share their own experience with daily gratitude reflection and discuss ways to maximize gratitude to optimize our health and personal relationships.
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Resources:
Ben Greenfield's Gratitude Journal
Gratitude App
Robert Emmons‘ Book
Andy and Aaron talk about the evolution of CrossFit over the years and examine rates of injuries in CrossFit versus other forms of exercise. They dig into the cause of most injuries, what you can do to avoid getting injured, and the right way to do CrossFit for longevity.
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Resources:
CrossFit Overview
Erroneous CrossFit Study
CrossFit's Response to Erroneous Study
Andy and Aaron talk about the practice of Digital Minimalism, made popular by Cal Newport. They discuss the importance of participating in a 30 day "digital declutter", changing our relationship with technology, and utilizing only those technologies that add value to our lives.
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Resources:Cal Newport
Digital Minimalism Book
Andy and Aaron give a rundown on the history of wine and how production has changed over the years, in both the fermentation process and the quality of ingredients. They analyze the claimed health benefits of wine, ways to maximize those benefits, and the impact of frequent wine consumption.
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Resources:
FitVine
Dry Farm Wines
Top 100 Sources of Polyphenols
Andy and Aaron discuss the essentials of sleep by breaking down what happens to our body during a night of sleep through each of the stages: light, deep, and REM. They answer the question of “How much sleep do we really need?” and discuss the effects of not reaching the amount of sleep our bodies require. They conclude by offering tips on how to enhance sleep quality.
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Resources:
Oura Ring
Whoop Band
MindFold Sleep Mask
Blackout Curtains
iPhone Red Light Filter
A podcast dedicated to helping you navigate the perplexing maze of health - nutrition, fitness, recovery, and mindset. Each episode Andy and Aaron will:
1) Perform extensive research
2) Interpret the results
3) Experiment on ourselves
4) Discuss a recommendation
We hope you enjoy this journey through the maze with us and that our research and personal experiences provide you the knowledge to live a healthy, long, and prosperous life!