Podcast: Why Cutting Grains Can Save Your Life

I love it when two of the people I listen to their podcasts separately, come together to be a guest on the other’s show!  I enjoyed listening to this conversation and I think you will to.  If you’re on the fence about eating good fat, wait until you hear how Dr. Gundry likes to eat his eggs!!

In this episode of the podcast, Dr. Gundry sits down with New York Times List #1 Bestselling author, four times over, Dr. David Perlmutter. During their conversation, Dr. Perlmutter reveals that, despite the success of his book “Grain Brain” and many others, he is certainly not without his fair share of critics. He also highlights the many struggles of spreading his anti-grain, anti-sugar medical stance in a world that still very much abides by an ‘everything in moderation’ attitude.

So if you’re one of the people who prefers to learn the inconvenient truths – and act on them before it’s too late – this episode of the podcast is for you!

Link To Podcast: Dr. Gundry Podcast – Why Cutting Grains Can Save Your Life

The Hormone Fix (menopause)

I listened to this podcast the other day and later shared it with my wife.  I always enjoy Dr. Perlmutter’s podcasts, even if the topic is not necessarily relevant to me.  I am sharing this for the benefit of women who are nearing, in, or through menopause.  I think you will find some good information in the podcast.

Dr. Anna Cabeca has written a new book, The Hormone Fix, that focuses on the important role of diet and other lifestyle issues in terms of gaining hormone balance. She especially focuses on menopause and leveraging the fundamental relationship between a ketogenic diet and hormone function in what she calls the “keto-green way.”

This is a unique feature of her new book that takes into account the importance of alkalinity for feeling well while engaged in a ketogenic program.

Link to Youtube: Dr. David Perlmutter & Dr. Anna Cabeca

Link To Podcast: Dr. David Perlmutter & Dr. Anna Cabeca

perlmutter

Eggs? Why The Headlines Got It All Wrong

This is not a typical Doctor’s Farmacy podcast.  It’s only 12 minutes long.  As you will hear, he just got back from a short vacation and saw the headlines last week about eggs being bad and causing heart disease.  Dr. Hyman debunks the research that was cited in the article that went viral.

Eat like your life depends on it!!  And yes, include eggs!!

Link To Podcast: The Doctor’s Farmacy

The Power Of Digital Detox

I recently added the Lewis Howes podcast to my lineup.  So far, I have really enjoyed each one and this one was no different.  In this episode, Lewis interviews Cal Newport.  Cal Newport is a computer science professor at Georgetown University. In addition to academic research, he writes about the intersection of technology and society. He’s particularly interested in the impact of new technologies on our ability to perform productive work or lead satisfying lives.  Cal recommends building “fences” around our phones so that we’re not using them mindlessly all day.

One of the main things I took away from this is Cal’s 30 day detox, which is taking a break from all of your apps on your phone for one month.  Basically deleting all apps except for the ones you cannot delete.  At the end of the month, you then slowly start to add back apps that you need.  What most people find is that they don’t need many of the apps they had before, that were mindlessly robbing their time and distracting them from accomplishing other tasks.

Here are some questions Lewis asks during the Podcast:

  • What do you recommend for people who are always connected to technology? (10:30)
  • How can we build stronger connections? (18:00)
  • What’s the void that we are trying to fill with social media? (24:00)
  • What’s more addictive: social media or smoking? (32:00)
  • How can you train your children to work at things (54:00)

In This Episode, You Will Learn:

  • How to train your focus (2:00)
  • The three benefits from being alone (8:00)
  • Why you need “analog” hobbies (30:00)
  • Why anxiety has risen in younger generations (32:00)
  • The reason Cal recommends 30 days away from technology (43:00)

Link to Podcast: Lewis Howes #770

5 Hemp Oil Benefits For Health & Wellness

I was happy to see this article on Mark’s Daily Apple.  Mark has a way of laying things out in a way that is easy to follow and he doesn’t get too far off the beaten path to where most readers get lost.

I have been learning a lot about CBD/Hemp Oil products.  My research has led me to a company called CTFO.  One of the main reasons I landed on CTFO was the quality of their products.  The FDA does not regulate CBD/Hemp products today, so you have to be careful about what you are getting.  One of the most important things to look for is the absorption rate.  What good is the product you are buying if the absorption by your body is low.  CTFO has a patented 10X Pure CBD Oil product that dramatically increases the absorption rate, which will only provide your body with more of the healthy benefits outlined in the article below.

Link to Article: Mark’s Daily Apple – 5 Hemp Oil Benefits

The Benefits of Adding Sprints To Your Workout Routine

In a previous post I talked about the Primal Essential Movements; Push-up, Pull-up, Squat, and Plank.  In addition to these movements, it is recommended to have a session of sprints every 7-10 days.  Don’t let the idea of sprinting turn you off if you haven’t done them since the 40 yard dash back in grade school!

Sprinting is an occasional short burst of maximum effort.  Just like with diet, sprinting will look different for each of you.  Sprinting triggers a cascade of positive neuroendocrine, hormonal, and gene expression events that promote muscle development, fat loss, increased energy and alertness, and delayed aging.  Some other key benefits include:

  • Enhanced insulin sensitivity
  • Improves lipid profiles
  • Boost levels of adaptive hormones, such as testosterone and human growth hormones (HGH)
  • Promotes mitochondrial biogenesis and mitochondric size
  • Improves cognition and elevates mood by decreasing inflammation in, and improving oxygen delivery to the brain

Modern research confirms that the health and fitness benefits of sprinting in many ways surpass the benefits of cardiovascular workouts that last several times as long.  Sprinting helps increase the fat-burning potential of muscle, enhances oxygen utilization and maximal oxygen uptake in the lungs, improves the ability to store and preserve glycogen, improves muscle buffering capacity, and extends the “time to fatigue” marker at all levels of intensity.

Developing your sprinting fitness allows you to perform better at both high-intensity and in longer duration, lower intensity exercise.  High-intensity sprinting is the most effective form of physical exercise to promote fat reduction.  Sprinting also enhances protein synthesis by as much as 230%, helping males build or maintain lean muscle mass, and helping females to achieve lean, toned physiques.  Sprinting doesn’t just have to be running, it can be done on a stationary bike, elliptical, rowing machine, or a swimming pool.  An added benefit to these movements is they are lower to no impact on your body.

Sprint sessions should last between 8-30 seconds.  All types of sprinting will stimulate your fat-burning system and promote lean muscle development and beneficial hormone flow, particularly the release of human growth hormone (HGH).  Sprinting intervals should be long enough to where you catch your breath and are ready to take on another burst.  Work on increasing the speed of your sprints and not the number of reps.  High-intensity workouts should never be done if your body and mind are fatigued and not up for the challenge.

Performing intense exercise in a fasted state and continuing to fast for as long as comfortable after exercise increases the amount of fat burning potential.  Due to the stimulus of the intense workout, your stored energy can be burned at an accelerated rate after exercise, speeding body fat reduction goals.

When you are ready to refuel after the intense workout, adhering to conventional wisdom to refuel with carbs and amino acids immediately after exercise will indeed replenish your glycogen stores.  This kind of refueling prompts the release of insulin, which quickly removes the adaptive hormones and fatty acids from the bloodstream and shuts off ketone burning.  Those with excess body fat may experience difficulty losing fat with this habitual refueling practice, because they are never creating a demand to access stored body fat for use as energy.

Gradually acclimate yourself to conducting intense workouts while fasted.  A low-insulin producing eating pattern must be adhered to for at least 3 weeks or longer, to ensure that fat burning genes are down-regulated.  After an intense fasted workout, you can wait as long as possible before experiencing true hunger sensations, at which time, you can enjoy a nutritious meal.

My Sprinting Workout:

  • 20 minute warm-up on treadmill, usually walking (4-4.2mph), but I will sometimes do a light jog (5.2mph)
  • I begin my sprints at the 20 minute mark
  • 1 Sprint Rep:
    • 30 seconds of sprint at 8mph (tip: I hold the siderails when slowing down after the sprint to reduce the amount of compression on my knees)
    • 90 seconds to catch my breath at 4mph
  • Repeat 5-7 times

This is just an example of what I do.  If you don’t have a treadmill, you can do them at the free fitness center out your front door!  Your speed, time, and reps will be different.  The key is to work in some form of sprinting in your routine.

Here’s to good health and an active lifestyle!!

Sloppy Joe Stuffed Sweet Potatoes

When I saw this recipe, I just had to share it!! Two of my favorite foods presented in a fun way.  I am including the link below to the recipe found at Primal Kitchens.  The overall concept is pretty simple, make your go to Sloppy Joe recipe and roast some sweet potatoes.  With regards to some of the ingredients, I would highly recommend you use the Primal Kitchens BBQ Ranch Dressing.  All of the PK products use 100% Avocado Oil and none of the harmful seed oils that you will see in almost every other dressing in your grocery store.

If you cannot find Primal Kitchens dressings & condiments at your local grocery store, you can use my discount code “JOE”, to receive 10% off your purchase.

Link To Primal Kitchens Recipe