In this week's episode my special guest is Robb Wolf. Robb is a 2x New York Times bestselling author of The Paleo Solution and Wired to Eat, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Robb has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. In the past few years, Robb has formed a supplement company called LMNT, bringing electrolytes to the masses!
In today's conversion Scott Hagnas and I talk to Robb about
-what perspectives have changed over the last 15 years in nutrition and health
-the role community plays in an individuals wellness
-how pharmaceutical companies influence our healthcare system
-the role of electrolytes in low carb and ketogenic diets
-and so much more!
If you'd like to learn more about Robb's electrolyte supplement, visit www.drinkLMNT.com. To learn more about Robb's work, visit his website www.robbwolf.com.
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Why Does My Shoulder Hurt When I Run?
Do you experience shoulder pain after running? In this video, I tell you exactly why you have this pain and my favorite exercise to fix it!
It’s time to finally shake that shoulder pain! Click the link below to work with me one-on-one today!
What Do I Eat?
In this week's episode, Scott and I share what our current diet looks like! We cover when and what we eat on a typical day and the why behind it.
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If you learned something, please feel free to share with a friend, loved one, or co-worker!
The Most Important Marker For Gut Health...
A month back, Lauren and I worked with Dr. Peter Kozlowski to analyze our gut health. He told us all about the good and bad bacteria, the parasites that we had, and everything in between. One of the more important gut health markers that we looked at was secretory IgA. We have known that secretory IgA plays an important role in the gut’s immune system, but the details have been foggy…until now.
Researchers from University of Bern have constructed a model to test the function of secretory IgA, bringing light to it’s functions in the body. In their experiment, researchers succeeded in producing a sufficient amount of IgA antibodies specifically directed against a type of Escherichia coli bacteria, a typical intestinal bacterium. The antibodies recognized and bound a building block on the membrane of the microorganisms. Lead researcher Tim Rollenske, PhD explains, “This means that the immune system is apparently able to influence the benign intestinal bacteria through different approaches on a simultaneous basis.” Researcher go on to say, “…our experiment shows that IgA antibodies can fine-tune the balance between the human organism and the intestinal flora.”
My take? If you were wondering how your body detects and defends against itself, it is becoming more and more clear, emphasizing the need to take care of your own immune system and microbiota. It also shows why some people are more prone to illness than others when it comes to the first line of defense: your gut! If you have compromised secretory IgA, you have no control over what bacteria grow and don’t grow in your gut. How does one support the production of secretory IgA? The obvious interventions come to mind (sleep, proper nutrition, exercise, and stress management) but there is one supplement shown to improve secretory IgA production: l-glutamine. Available evidence suggests that glutamine increases the abundance of intestinal SIgA, probably through the intestinal microbiota, induction pathway (T-dependent and T-independent), IgA-secreting plasma cells, and even transport of intestinal SIgA.
I have been using glutamine in my own gut healing protocol. I take 5 grams 3 times per day, but you need to work with a licensed health professional before you start any protocols. Like I mentioned before, I work with Dr. Peter Kozlowski. Click below to learn more about Dr. Koz!
Intermittent Fasting For Health and Longevity
Last week on the Huberman Lab Podcast, Professor Huberman offered some great evidence based recommendations for implementing a intermittent fasting protocol to promote weight management, mental acuity, and longevity. Here are the key takeaways:
Research has shown that when you eat affects how your body processes food. You want to feed in accordance with your circadian rhythm (biological clock) and keep that consistent.
An 8 hour feeding window (time restricted feeding) with a 16 hour fast gives the greatest fasting benefits while still being manageable for the average person.
For maximum fasting benefits, don’t feed in the first 60 minutes after waking
To ensure you are fasting while you sleep, avoid eating 2-3 hours prior to bedtime
Water, Tea, Black Coffee will not break your fast
Utilize salt for blood volume. Adding a pinch of salt to water will help with food cravings along with some of the light headedness and fatigue of having lower blood volume.
If you are prone to hypoglycemia, intermittent fasting may not be best for you
Once you have started your fast, it takes very little to break the fast in the first 2-3 hours. However, once you have faster for 8+ hours, small amounts of food (especially fat are negligible for your fast).
If you are looking for muscle growth and performance, intermittent fasting may not be a great option for you as you don’t have as great of a window to recover and rebuild broken down muscle tissue from multiple training sessions.
I have tried intermittent fasting in the past. I burned out after two weeks as I wasn’t able to provide my body with enough fuel during the feeding window and my activity levels were too high. Now that I am not coaching 4-5 hours in a hot gym daily, whilst also trying to exercise, and coach a high school lacrosse team, I have started intermittent fasting again. My feeding window is 11-7pm, making my fasted window from 7pm-11am. I wake up, have a cup of black nitro cold brew coffee. After an hour or so, I have a handful of nuts (they don’t seem to take me out of my fast). I sip on 28oz of salted water (LMNT.com) which keeps me from feeling fatigued. If I train on that particular day, I will hit my workout at around 10am (still fasted). After the training session, I will break my fast with a larger meal consisting of protein ,fat, and carbs, making sure to have enough fructose to top off liver glycogen stores (these are depleted during the fast). I will eat again around 3pm with a meal similar but not as much volume. My final meal started around 6pm and is heavier in fat and carbs (avocado, rice, veggies etc.) and not as much protein. I up the carbs here so I can feel satiated during sleep and also take advantage of a drop in cortisol from the carbs.
It took me about a week to adapt to not eating in the morning, but my mental acuity and overall energy has increased noticeably. As long as I keep my salt intake up, I do not feel the fatigue and lightheadedness of fasting. The large meal at 11am does not bog me down very much, and I feel good afterward. For me, this fasting protocol fits nicely into my life. Keep in mind, I am not doing HARD training often, and I my overall stress throughout the day is low. My goal at this point in my life is longevity and sustainability and not performance improvements (at least not through harder training or more volume). I will keep an eye on overfatigue symptoms like not being able to get to sleep/staying asleep, feelings of coming down with a cold, and muscle wasting/drop in performance. This is key for me as I went too hard last time and ended up getting a cold, which caused me to stop the fasting protocol. I will keep you up to date with progress.
If you are considering a fasting protocol, don’t go at it alone! Click the link below so we can work together.
Stop Taking Low Dose Aspirin for Preventing Heart Disease?
The U.S. Preventive Services Task Force released new recommendations for the use of low dose aspirin. In the new guidelines, the task force has rescinded it’s previous recommendations of using low dose aspirin for preventing heart attack in high risk heart patients as there is mounting evidence that patients who use low dose aspirin have an increased risk of life-threatening bleeding. The guidelines, which are not yet final, have the potential to affect tens of millions of adults who are at high risk for cardiovascular disease, which continues to be the leading cause of death in the United States, even in the age of Covid.
The decision does not mean that scientists and doctors were making recommendations off of bad information, yet they are making updated recommendations off of the most recent data. With people now better able to control risk factors like high blood pressure and using new drugs to keep cholesterol in check, the risks now outweigh the benefits of using low dose aspirin.
This leads one to ask, what are some of the most conservatives ways without using drugs to prevent cardiovascular disease? (As with any health recommendations, consult your physician before starting any new regimen):
Quit Smoking- Roughly 1 out of 5 deaths from heart disease is directly related to smoking. People who smoke are two to four times more likely to get heart disease.
Increase Omega-3 Fatty Acids A reduction in cardiovascular events and deaths among patients taking the prescription fish oil icosapent ethyl may be associated with higher blood levels of the omega-3 fatty acid eicosapentaenoic acid (EPA).
Perform Regular Aerobic Exercise- A 2013 study noted that higher levels of physical activity were associated with a 21 percent reduction in coronary heart disease (CHD) events for men and a 29 percent reduction of CHD events in women.
Sleep 7-9 hours each night-Studies show that decreased sleep is associated with increase risk for hypertension and coronary heart disease.
Stop bad habits, move regularly, eat healthy fats, and sleep. How hard is that? Well for some, it really is hard. Breaking the habit of being you is TOUGH! Having someone to lean on during the process is critical for success. Click the link below so we can work together toward building the best version of you!
My Doctor Says I'm Bone on Bone...Now What?
You’ve probably heard the term “bone-on-bone” used to describe a joint that has lost so much cartilage that the two bones are now sitting against each. This pressing against each other causes pain. But how do our joints really work? How do our joints become bone on bone?
Let’s use the knee for our example. Our knee joint is made up of three bones: the distal femur, proximal tibia, and patella. The tibia and femur line up and form a hinge like joint with the ends of each bone being covered in a thick layer of tissue known as hyaline cartilage. But the compartment is filled with something else called synovial fluid. Synovial fluid is mostly water but also contains proteins as well (now you know why it’s so important to stay hydrated!). The hyaline cartilage and synovial fluid actual interact through an electromagnetic effect and actually cause a repulsion of the two leg bones creating a joint space. Even with massive amounts of force pressing down into the joint space, the two bones do not touch when there is cartilage intact with synovial fluid present.
The cartilage can lose blood supply overtime from wear and tear. The cartilage can also become compromised during fractures. Lastly, cartilage can actually be worn away by our own immune system (rheumatoid arthritis). This breakdown of the cartilage reduces the electromagnetic repulsive affect in the joint and the bones get closer and closer and can possible touch.
Now that you have an understanding of how your joints work, it’s important to learn how to preserve your joints as well as gain understand how to work with a compromised joint. I will be writing more about this in the near future, so stay tuned!
Are you experiencing joint pain, stiffness, or instability? I’m here to help! Click the link below to get started today!
My Favorite Bodyweight Exercises For Ageless Athletes...
Welcome back!
In this week's episode, Scott and I discuss our favorite bodyweight exercises and how we use them to get ageless athletes stronger, more flexible, and improve body composition.
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