In this episode, I discuss how insufficient hydrochloric acid (HCL) can lead to poor nutrient absorption, uncomfortable symptoms, and overall gut health problems. Learn the signs of low stomach acid, discover common causes like chronic stress and poor diet, and get actionable tips to naturally boost your HCL levels. From simple habits like chewing thoroughly to the benefits of apple cider vinegar and ginger, I cover it all. Plus, find out how targeted supplements can support your digestive...

This week I interviewed pro metabolic health coach and podcast host of Energy Balance Podcast - Jay Feldman! We discussed: - Issues with Omega 3's - Best Sources to Cook With - Advantages of eating meat vs. chicken or pork - True Cause of Weight Gain - Best Carbs to Add to Your Diet and much, much more! Studies in...

In this episode, I discuss the importance of body composition and muscle mass for health optimization. I mention the use of DEXA scans to measure body composition and provide optimal body fat percentages for males and females. I explain the difference between visceral fat and body fat, highlighting the health risks associated with excess visceral fat. I emphasize the importance of muscle mass for overall health and longevity, and provide three key steps to improve body composition: adequate...

This week I interviewed certified Functional Diagnostic Nutrition Practitioner - Rachel Smith. She helps people with autoimmune diseases, mold illness, hormonal imbalances, and gut issues. She uncovers the root cause of health issues with functional medicine lab testing, and then uses customized nutrition and lifestyle coaching to help people thrive again. We discussed: - Rachel's health journey - Overcoming Autoimmunity - Gut Health - Importance of Minerals - Rachel's Elimination Diet and...

In this episode, I discuss high-intensity repeat training (HIRT) as a game-changing method to boost metabolism and achieve health goals faster. HIRT involves short bursts of high-intensity exercises with adequate rest periods, allowing maximal effort and power in each repetition. The key benefits of HIRT include increased metabolic stimulation, reduced stress on the body, and consistent performance. HIRT is time-efficient and can be customized to fit any fitness level or specific goals. I...

This week I interviewed pro-metabolic health coach and author of How to Heal Your Metabolism - Kate Deering!  For over 30 years Kate has been involved in the health and fitness industry helping men and women of all ages achieve optimal health by healing their metabolism. We discussed: - Signs of a healthy metabolism - Advantages of eating carbohydrates - How to heal the gut - Importance of monitoring your body temperature - Kate's thoughts around Vitamin A toxicity and her one tip to get...

In this episode, I discuss the pro-metabolic way of eating inspired by Dr. Ray Peat, which focuses on refueling the body with nutrient-dense whole foods and balancing hormones through proper nutrition. I explain that a faster metabolism leads to weight loss and improved overall health. I outline the key principles of pro metabolic eating, including prioritizing whole, unprocessed foods, balancing macronutrients, eating regularly, supporting digestive health, staying hydrated, managing...

This week I interviewed dietician, author and nutrition & exercise science educator - Holly Baxter! As an Accredited Practicing Dietitian and Online Physique Coach, she brings her discipline and first hand experience as a professional athlete to empower clients to achieve their ultimate success through knowledge and dedication. In this episode, we discuss her health journey and lessons through competing as a professional fitness model. We also chatted about: - how to dial in your...

In this episode, I discuss the importance of consuming enough protein for muscle repair, growth, and overall recovery. I provide a protein diet plan to help listeners easily consume 150 to 200 grams of protein per day with delicious and simple meal ideas. The plan includes meals such as a protein-packed omelet for breakfast, a whey protein shake for a mid-morning snack, grilled chicken breast with quinoa for lunch, Greek yogurt with berries and almonds for an afternoon snack, and a sirloin...

This week I interviewed sleep and health coach Annika Carroll! Annika helps busy professionals get quality sleep again, so they can ditch exhaustion and fully show up for themselves, their families and their jobs. In this episode, we discuss the importance of controlling light in your house, how to shift your circadian rhythm, the best way to sleep through the night, how nutrition and alcohol can affect your sleep, and much much more. Enjoy the show! Connect with Annika...

In this episode, I discuss the benefits of creatine supplementation for muscle growth, overall health, and cognitive function. I highlight five key reasons for using creatine, including increasing cellular energy, combating sarcopenia, preserving muscle during weight loss, supporting cognitive function, and promoting healthy glucose management. I also provide recommendations on dosage, timing, and safety when using creatine. I emphasize that creatine is not just for athletes and fitness...

This week I interviewed best selling author, podcast host and empowerment specialist JJ Flizanes! JJ helps people identify sabotaging patterns and transmute struggle into joy. In this episode, we discuss what is wrong with affirmations along with: - how to get uncomfortable and grow emotionally - the importance of discovering your core wounds - how to manifest what you want - the best way to start your day and much much more! Connect with JJ Flizanes: https://jjflizanes.com/ If...

This week I go through my 5 steps to help you burn belly fat as you age! The following steps can help improve overall health, reduce visceral fat, and set individuals on the path to success. Here they are: - Increase non-exercise activity thermogenesis to burn more calories throughout the day. - Decrease stress through daily meditation to regulate cortisol levels and prevent weight gain. - Build muscle with resistance training to increase resting metabolic rate and burn more calories. -...

This week I interviewed Dr. John Lewis. Dr. Lewis has a passion for educating others about the value of nutrition, dietary supplementation, exercise, and health. In this episode, we discuss his groundbreaking findings surrounding the importance of polysaccharides for brain health and immune function. We also touch on: - the problems with dairy - the advantages of eating plants - his studies around Alzheimer's disease - Dr. Lewis's brain health formula and much, much more! Connect...

In this episode, I discuss the concept of satiety and the impact of nutrient-dense foods on cravings and fullness. I explain the difference between high and low satiety foods and provide tips on how to incorporate high satiety foods into your diet. I also discuss the addictive nature of processed foods and share a list of low satiety foods. I address the question of whether nuts and fruits are good for satiety and provide reasons why fruits can be a nutritious and satisfying snack....

This week I interviewed Naturopathic Medical Doctor, Garrett Smith! Garrett believes that chronic Vitamin A Toxicity & Liver Disease may be at the root of civilization's rapidly rising autoimmune and chronic disease rates. In this episode we discuss: - what is wrong with Vitamin D supplementation - why you should be aware of Vitamin A toxicity - foods to avoid if you have Vitamin A toxicity - problems with polyphenols - Dr. Smith's favorite supplements and much much...

In this episode, I share my typical daily eating habits through chronometer and provide insights into my rules of thumb for healthy eating. You can also watch this episode on YouTube for a visual walk-through. Here are the main points: Focus on single ingredient foods and cook at home to have control over what you're putting in your food. Use quality fats like tallow or ghee for cooking, and avoid seed oils that can be toxic to your health. Start slowly when adding carbs back...

This week I interviewed Functional Nutritionist and Certified Autoimmune Coach, Risa Groux! Risa looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness. In this episode, we discuss her personal health journey with autoimmune along with: - Risa's favorite lab tests to use for her clients - Healing Inflammation and the gut - Problems with mainstream self care products - Her experience working with PGA...

In this episode, I discuss the concept of zone two cardio and its benefits. Zone two cardio is a sub-maximal aerobic training that helps improve aerobic capacity and overall health. I explain how zone two cardio compares to other forms of exercise and provides tips on how to determine if you're in the zone. I also emphasize the importance of building an aerobic base and incorporating zone two cardio into your routine. I suggest starting with one 45-minute session per week and finding...

This week I interviewed holistic nutrition coach Megan Lyons! She has amassed over 10,000 hours of 1-to-1 nutrition consulting and also runs a top podcast called "Wellness Your Way with Megan Lyons." In this episode, we discuss Megan's process when it comes to healing her clients along with: - Megan's personal health journey - Issues with chronic stress - Ways to manage stress - Important labs for testing gut health along with her one tip to get your body back to what it once...

This week I discuss the growing trend of light therapy and its potential to improve physical and mental well-being. I explain that light therapy works by exposing the body to specific wavelengths of light that are absorbed by our cells, triggering biochemical changes and promoting healing and regeneration. The main benefits of light therapy include: - treating seasonal affective disorder, - combating hair loss, - wound healing, and supporting immune function. I also emphasize the...

This week I interviewed the best selling author of Ultimate Health - Craig Brockie! In this episode, we discuss how Craig overcame Candida and turned around his health along with: - the issue with the depletion of our soil - his probiotic yogurt maker - his experience with weight loss peptides - importance of cleaning up your gut and his one tip to get your body back to what it once was! Connect with Craig...

Missing out on sleep can disrupt hormone balance and lead to various health issues. Hormones regulate essential bodily functions such as metabolism, growth, and mood. Sleep and circadian rhythm have a profound impact on hormone functions. Melatonin, cortisol, growth hormone, leptin, ghrelin, and testosterone are key hormones affected by sleep. Tips for improving sleep quality include: - sticking to a consistent sleep schedule, - creating a comfortable sleep environment, -...

This week I interviewed Timmy Haman, who has been pioneering an absolutely revolutionary fitness protocol called Palm Cooling! In this episode, we discuss the concept of palm cooling and its impact on exercise performance. Timmy shares his personal journey and the development of the peak performance bar, highlighting the science behind palm cooling, along with its practical application in workouts. The conversation delves into the physiological and cognitive effects of body temperature...

This week I explore seven healthy patterns commonly found in individuals who live past the age of 100. These patterns include regular physical activity, a balanced diet, strong social connections, a positive outlook on life, getting enough sleep, engaging in lifelong learning, and practicing mindfulness. By incorporating these habits into our daily lives, we can improve our chances of living a long and fulfilling life! Citations: PMID:...