Elle Russ chats with Leanne Vogel about her latest book Keto for Women and the nuanced dietary considerations that women can adopt to help them succeed with a keto lifestyle. Leanne is the founder of Healthful Pursuit and Happy Keto Body™ and best-selling author of over 12 health programs and international bestselling paperbacks: The Keto Diet, The Keto Diet Cookbook. She is the host of The Keto Diet Podcast, and the creator of Fat Fueled living - a holistic, paleo- friendly approach to a ketogenic, high-fat diet. She has been in the field of nutrition since receiving her holistic nutrition certification in 2007. Leanne shares keto-friendly resources for women on her website, HealthfulPursuit.com SELECTED LINKS Keto for Women HealthfulPursuit.com
Elle Russ chats with CJ Hunt, the writer, producer and host of the break out film (and first Paleo documentary), The Perfect Human Diet, and author of the how-to companion guide of the same title. CJ is currently in production for The Perfect Human Diet 2. On today’s episode, CJ dispells the lies behind current health news headlines, falsely concluded health studies, articles, and more. If you are in the Ancestral Health, Paleo, Keto or Ethical Omnivore camps, healthy animal foods and their production are under constant attack by popular films like Forks Over Knives, Cowspiracy and What The Health. These films and films like them claim that animal foods are not only destroying our health, but our environment as well. CJ’s mission is to counteract these false narratives and bring the truth to the forefront by not letting these propaganda films go unchallenged. You can help support this mission by donating to the film which is non-profit endeavor. SELECTED LINKS: THE PERFECT HUMAN DIET 2
Elle Russ chats with Steven Gundry, M.D. about his new book The Longevity Paradox. During his 40-year medical career he performed over 10,000 heart surgeries and developed patented, life-saving medical technology. After discovering key secrets to health 15 years ago, his mission is to prevent surgery by helping patients heal themselves through proper nutrition. His best-selling book from 2008, Dr. Gundry’s Diet Evolution,focused on specific diet principles for weight-loss and disease reversal. His second book, The Plant Paradox, further illuminates truths about hidden dangers of supposed “healthy” foods. Dr. Gundry founded Gundry MD in 2016—a wellness blog, YouTube channel and supplement company to achieve optimum vitality. He practices medicine at the International Heart & Lung Institute and Center for Restorative Medicine in Palm Springs and Santa Barbara, CA. Selected Links: Dr. Gundry’s Website The Longevity Paradox
Endurance: Dude Spellings: A Primal journey from carb addition and 212lbs to 165lb fat burning beast
Primal Health Coach and extreme health expert Dude Spellings returns to the show for a wide-ranging discussion about his wild and wacky journey to his current highly optimized primal lifestyle. Dude started as state high school distance running champion in Texas, went to corporate couch potato, and then back into the endurance scene with a random marathon performance after a single 21-mile training session to prepare! As Dude returned to enthusiastic endurance training in his 30s, he shockingly gained excess body fat despite his intensive training regimen. This is the so-called Elephant in the Room mentioned at the beginning of the Primal Endurance book. Why do endurance athletes, despite hours of weekly training and attention to sensible eating, struggle with excess body fat? Dude has lived through this ordeal and emerged with groundbreaking insights that you will absolutely love. We talk about the balance between discipline and enjoying life, and the slippery slope of bad habits, how the Maffetone 2-week test (carb restriction) prompted a diet overhaul, and how a chance conversation with Brad at a Speedgolf event 4 years ago convinced him to slow down and emphasize MAF heart rate training.
Elle Russ chats with Integrative Physician Gary E. Foresman MD about Low Dose Naltrexone (LDN) and its benefits in treating autoimmune disorders, cancer, and much more. In 1994 when Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients. Dr. Foresman began investigating alternative therapies and has since expanded his training in many systems of healing—not just through meditation and stress management, but also using botanical, orthomolecular and functional medicine systems. His scientific mind combined with a holistic integrative perspective, makes him a skilled practitioner who therapeutically synthesizes optimal healing modalities for each individual. Dr. Foresman ranked among the top in the nation on his Internal Medicine Board Exams and has some of the most comprehensive Internal Medicine training to be found - including serving as a Clinical Professor who trained other physicians at a University Medical Center. In-depth commentary on thyroid dysfunction by Dr. Gary Foresman can be found in The Paleo Thyroid Solution written by Elle Russ. Selected Links: Dr. Gary Foresman - Website
Endurance: Brad's Tough Guy Warning, Blood Test Recommendations
Host Brad Kearns talks about the importance of tracking testosterone and other key blood values, and how we can have a tremendous and immediate influence over our blood values without having to resort to medication regiments. Brad mentions how he doubled his testosterone level, going from clinically low (and candidate for drug therapy) to beyond 99th percentile for males over age 50 six months later. The first reading was after several months of "chronic cardio" in the form of frequent Speedgolf. The second reading came after months of rest and recovery following a string of surgeries. The story comes with an important message about getting help when you are in pain instead of trying to tough it out like a tough guy. Brad's medical ordeal of an emergency appendectomy and months of complications and a few additional surgeries after could have been much less troubling had he insisted on further medical care instead of toughing it out. A few athlete Q&A is also included, including how "180 minus age" is a great reference for training, but not too relevant for a short sprint race.
It's time for the annual Paleo Fx recap podcast with super duper podcast hosts Elle Russ and Brad Kearns. Brad and Elle go off on assorted interesting topics of mind and body, inspired by the consciousness expanding experience at the show. Brad and Elle talk about how vegan creeping into the conversation in Austin, and the importance of examining self-limiting beliefs and manifesting empowering beliefs. Elle won a freaking standup paddleboard at a raffle simply by intentionalizing her victory! We talk about how flawed science, or blanket reliance on science as the end-all, can be detrimental to your personal results. The pair discuss the awesome Primal Health Coach crowd, and some interesting products at the show: Therapeudic near-infrared red light exposure (and Brad's strategic application on key body parts), CBD products, and more. If you couldn't make Paleo Fx, now you can feel connected and inspired to attend next year.
Elle Russ chats with Justin Perry - the founder and CEO of the world's largest Law of Attraction YouTube channel, YouAreCreators™. He founded YouAreCreators™ in 2012 which has over 1.4 million subscribers and over 100 million views combined. Justin’s life changed drastically when he discovered the principles of the Law of Attraction - he went from working on an assembly line to buying a house on the water with two boats, and much more. Justin has made it his mission to share his knowledge of positive thinking and the power of the subconscious mind…to help you create the life you desire, deserve, and love. Visit his YouTube Channel for inspiring videos, guided prosperity and wellness meditations, positive affirmations, and much more! SELECTED LINKS: YouAreCreators - YouTube Channel
Endurance: Debbie Potts On A Holistic Approach to Lifestyle Change
Brad welcomes Ironman triathlete, personal trainer, and holistic health coach Debbie Potts to discuss her area of expertise: Slowing down, being happy, playful, and mindful, and escaping the disastrous consequences of the hard driving, orthorexic, Type-A mindset that often takes you right to breakdown, burnout, illness, and injury. Debbie is on a long road to recovery after a decade-long binge at the highest levels of amateur triathlon racing (12-time ironman finisher) destroyed her health and well-being. Brad and Debbie talk about a healthy approach to dietary transformation, emphasizing eating wholesome, colorful foods, choosing the best in each category, and never struggling or suffering in the name of diet. This episode is syndicated on Debbie's WHOLEAthlete podcast so check out that channel and get deeper into a holistic approach to endurance training and healthy, fit living.
Keto: Dr. Cate Shanahan: How to Become Cancer-Proof!
Dr. Cate Shanahan, the author of Deep Nutrition and Food Rules, pulls no punches when discussing how our conventional view of screening and treating cancer could be ill-advised. Referencing the work of Dr. Thomas Seyfried, Cate explains that cancer is actually a metabolic disease, rather than a genetic disease. This implies that instead of aggressive chemo and radiation treatment to attack cancer at the genetic level, the dietary modification could be the most effective strategy. This aligns with Warburg Effect principle, which suggests cancer cells feed preferentially on glucose, at a rate greater than regular cells. The idea is that starving cancer cells of glucose with fasting and ketogenic eating patterns makes it possible to shrink tumors and heal. Cate tackles the big C question, our biggest fear: What would you do if you were diagnosed with cancer tomorrow? Cate says she would get to business with fasting and ketogenic eating, and head off to Turkey, yes Turkey!, to participate in cutting edge insulin therapy. While it might be unsettling to rethink the template strategy of cancer-fighting, Cate's commentary can help you reflect further about how your thoughts, beliefs, and food choices affect your overall health. Enjoy this discussion with one of the great leaders of the ancestral health movement, and be sure to read Deep Nutrition to learn the hows and whys about choosing the most nutritious foods that your genes expect for optimum health.
Elle Russ chats with Jeffrey M. Smith - the leading consumer advocate promoting healthier non-GMO choices. For more than two decades, his research has exposed how biotech companies mislead policy makers and the public, and put the health of society and environment at risk. In 2018, he and Amy Hart released Secret Ingredients, a documentary that highlights numerous individuals and families that healed from serious conditions after switching to an organic diet. Mr. Smith’s books include: Seeds of Deception and Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods. They expertly demonstrate why the safety assessments by the FDA and regulators worldwide are based on outdated science and false assumptions, and why genetically engineered foods must urgently become our top food safety priority. Jeffrey is the founding executive director of The Institute for Responsible Technology (IRT), a leading source of GMO health risk information for consumers, policy makers, and healthcare professionals. Mr. Smith resides in California, as well as Iowa, surrounded by genetically modified soybeans and corn. SELECTED LINKS: Secret Ingredients - Movie
Endurance: Heart Rate Variability: Everything You Need to Know
Host Brad Kearns gives you a comprehensive education into the breakthrough technology of Heart Rate Variability, one of the most valuable biofeedback data available today. Measuring HRVgives you a direct window in the functional state of your autonomic nervous system, so you can accurately observe your stress levels, recovery rate and readiness to train, and make better decisions to balance stress and rest in daily life. HRV values are revealed by an EKG test in hospital or laboratory, but recent technology innovation enables you to track HRV in real time using the BradBeat HRV iPhone app, which has been custom designed to Brad’s specs to make it easy to use for athletes and anyone else interested in monitoring stress/rest balance. The BradBeat HRV, and other mobile HRV apps, pair with a wireless chest transmitter to reveal realtime data on your iPhone. HRV measures the beat to beat intervals in your heart rate. Greater variation indicates a harmonious balance between sympathetic (fight or flight) function and parasympathetic (rest and digest) nervous system function, and delivers a higher HRV score on the 1-100 HRV scale. A metronomic beat with minimal variation in beat to beat intervals indicates you are stressed, overtrained, or have poor cardiovascular health, resulting in a low HRV score. This show gets a little technical as you learn about the nuances of the additional readings of low frequency and high frequency autonomic nervous system function, but you will come away with an excellent understanding of the benefits of HRV and how to use them to your maximum advantage to make better decisions and learn to gain more control over your stress response.
Keto: William Shewfelt - "Compliance Is The Science"
Host Brad Kearns welcomes William Shewfelt back to the show to get into assorted healthy lifestyle and peak performance subjects. William is big into the carnivore diet and helping people get shredded by combining carnivore eating with a focused fitness program and a methodical goal setting process. At only 23 years old, William is making waves in the ancestral health scene with his carnivoreshredding.com website, his new Primal Body Podcast, and his no nonsense approach to making body composition dreams actually happen and stick. William promotes his peak performance "anchor point" of waking up at 4:30am and getting to work at the gym right away. Brad thinks that's a bit early, but could this mindset represent a self-limiting belief? Brad shares how his loosening of dietary guidelines became a slippery slope of indulgence and diminishing discipline, and the recalibration of focus he has achieved with his morning chest freezer cold plunge and his latest experiment of fasting until 12 noon; doing these mainly to ingrain pro-active patterns, guidelines, and self-discipline. This show will help you leverage your best intentions for diet, fitness, and lifestyle goals. William urges us to "take action, then ponder things later!" Good stuff, get to listening and get to work!
Elle Russ chats with Ben Pakulski, founder of Ben Pakulski Fitness International, the Muscle Intelligence podcast and the Muscle Intelligence and MI40 brands. He is a former Mr. Canada, and IFBB Professional Bodybuilder. Ben is most well-known for his intelligent approach to building maximum muscle and has helped 100,000 men and women change their body and life with his methods. Ben began building his body at 15 years old and turned professional at his 6th show at 26 years of age. Ben’s first pro show was the 2009 Tampa Pro where he placed 3rd and qualified to compete in Mr. Olympia. Highlights from Ben’s career include placing 2nd at the Arnold Classic, the second largest bodybuilding show in the world, twice competing in Mr. Olympia and placing 1st in the 2016 Vancouver Pro. Since retiring from competitive bodybuilding, Ben focuses on spending time with his wife and three children while building the Muscle IntelligenceTM brand. The mission is to empower men and women with the knowledge and skillset to build their greatest body and live their greatest life. Ben’s passion for helping others change their body, and live their greatest life led him to create the world’s foremost muscle building and body transformation educational brand, Muscle Intelligence™ which offers a simple framework around the 6 Pillars of a Lean and Muscular Body. SELECTED LINKS: Ben Pakulski's Website
Endurance: Ryan Hall, US Marathon Record Holder and Weightlifting Beast
Host Brad talks to all-time American distance running great Ryan Hall. Ryan retired from elite international competition a few years ago, and has been up to some amazing stuff since literally removing his racing flats for the last time. Ryanhad a phenomenal career as the top American marathoner, best known for his breakthrough performances like the 2:04.58 Boston Marathon, and the sub-60 min half-marathon in TX that remains the American record to this day. This guy shot for the stars, pushed himself as hard as any runner has, and displayed a fearless competitive disposition at all times. Ryan is an easy going guy but he gets pretty deep in this show, when discussing the importance of following his dreams, honoring his basic nature with his training approach, and having a go for it attitude about everything instead of living in fear or insecurity. This is the kind of stuff that makes his new book, Run The Mile You’re In, more than the typical athlete memoir. After Ryan retired, he jumped right into strength training and became an absolute beast in a short time. He’s packed on 30 or 50 pounds of muscle onto his previous 127-pound waif marathoner frame, and has reached the esteemed 1,000-pound club that combines his dead lift (over 400lb), bench press (over 300lb) and squat (well over 300lb). Seriously, pairing the 2:04 with a 400-pound deadlift is certainly a world record combo that will be hard for anyone to break. Interesting for all endurance athletes, Ryan describes how his transition over to strength training has made him healthier and more energetic overall. As running fans know, Ryan is married to Sara Hall, who is still going strong with an extraordinary career that has spanned from middle distance track to marathon. She recently set a PR 2:26 and is trying for another Olympic team in 2020! Ryan shares the incredible story of how the couple decided to adopt a baby from Africa and ended up bringing home (today it’s Flagstaff, AZ, but you never know tomorrow with the Halls!) four daughters from Ethiopia.
Host Brad Kearns starts from the beginning with a big picture presentation of the what, why, and how of the ketogenic diet. You’ll learn why its so important to health and longevity, including the benefits for disease protection, improved cognitive function, , reduced inflammation and oxidative stress (these represent the essence of disease and accelerated aging), and the rapid and efficient removal of excess body fat. Keto is the red-hot dietary trend of the day, but it’s important to understand how to do it correctly and avoid the very common backsliding and burnout that occurs from a rushed approach or ill-advised approach. Brad talks you through the multi-step process detailed in the Mark Sisson with Brad Kearns New York Times bestseller, The Keto Reset Diet. This show is deeply informative and illuminating, but always in plain talk so you can grasp the concepts with needing heavy prior knowledge. If you are thinking about keto, this show will give you the essential tools to succeed without the nonsense of the keto flu that some people describe as inevitable.
Elle Russ chats with Arielle Ford about the law of attraction mindset for love and life. Arielle’s The Love Codes Program looks into the way women’s thinking squishes their dreams and how to overcome obstacles in finding love. She is offering a FREE 75-minute webinar on this topic at www.Soulmate11.com Arielle is a gifted writer and the author of 11 books including the international bestseller, THE SOULMATE SECRET: Manifest The Love of Your Life With The Law of Attraction. She created the world’s first transformational coloring book based upon The Soulmate Secret, entitled, Inkspirations Love by Design: Coloring the Divine Path to Manifest Your Soulmate. This book blends Arielle’s step-by-step method for manifesting love with the romantic, original artwork of artist Manja Burton – a fun, creative and powerful process! She is also the author Turn Your Mate Into Your Soulmate devoted to exploring a simple, fun and effective way to attain groundbreaking shifts in perception so that you can embrace and find the beauty and perfection in yourself and your mate. Arielle lives in La Jolla, CA with her husband/soulmate, Brian Hilliard and their feline friends. SELECTED LINKS: FREE 75-minute webinar - The Love Codes Arielle's Website Youtube Podcast: https://youtu.be/-y65c1PwF0s
Endurance: Reduce Stress, Improve Performance, Part 2
Host Brad Kearns talks about introducing brief, explosive, high intensity workouts into your training schedule to prompt quick and dramatic improvements in your performance at all levels of intensity, even ultra endurance. When you become competent at sprinting, you reduce perceived exertion and improve metabolic function at all lower levels of intensity. However, you gotta do this stuff right or you will fry your brain and body with ammonia toxicity and cellular destruction. The end of the show gets really sciency so you can learn why the ideal duration for sprinting is just 10-20 seconds--breakthrough concepts from Dr. Craig Marker and his landmark article titled "HIIT versus HIRT." You'll learn why prolonged interval sessions with performance attrition and cumulative fatigue are more destructive and less effective than HIRT--High Intensity Repeat Training. Brief, explosive efforts coupled with "luxurious rest intervals' (Pavel Tsatsouline of Strong Endurance). If you want to get faster very quickly, you best listen to this show and make some important revisions changes to your current training patterns.
Keto: Brad and Brian Talk Carnivore and Striking a Balance Between Discipline and Enjoying Life
Brad and Brian are back! Primal video and audio master Brian McAndrew comes to the other side of the mic and gets deep into it with Brad Kearns on all matters of keto, carnivore, and the optimal balance between discipline and enjoying life. The pair discuss the surging popularity of carnivore, wondering about the carni argument that plants might be difficult to digest. They discuss the incidental benefits of keto and carnivore, providing structure, focus, and minimizing decision fatigue and the tendency to get an inch and take a mile. On that note, Brad cops to some recent popcorn binge behavior, and reflects on whether we might gain deeper enjoying from our eating when putting in some restrictions. Brian says keto is “easier” because you can skip meals comfortably—possibly the opposite logic of the SAD eater. As we get more and more sophisticated with dietary strategies, Brian wonders if we might be motivated by FOMO (Fear Of Missing Out) instead of a true opportunity to enhance health and well being. This show flows into stuff that’s not usually covered in the informational-heavy programs and will really get you thinking. For example, if you were told that eating only salmon eggs for the rest of your life would deliver a 20% boost in peak performance and longevity, would you make that devils bargain?
Elle Russ chats with Integrative Physician Gary E. Foresman MD about coronary artery disease (CAD) screening, statin drugs, cholesterol, and when and how you should get tested. In 1994 when Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients. Dr. Foresman began investigating alternative therapies and has since expanded his training in many systems of healing—not just through meditation and stress management, but also using botanical, orthomolecular and functional medicine systems. His scientific mind combined with a holistic integrative perspective, makes him a skilled practitioner who therapeutically synthesizes optimal healing modalities for each individual. Dr. Foresman ranked among the top in the nation on his Internal Medicine Board Exams and has some of the most comprehensive Internal Medicine training to be found - including serving as a Clinical Professor who trained other physicians at a University Medical Center. In-depth commentary on thyroid dysfunction by Dr. Gary Foresman can be found in The Paleo Thyroid Solution written by Elle Russ. Selected Links: Dr. Gary Foresman - Website
Keto: Lindsay Taylor, Ph.D., Co-Author of Keto Passport
Keto Passport is a fabulous new international cookbook written by Lindsay with Layla McGowan. This dynamic duo also co-authored the Keto Reset Instapot Cookbook. Keto Passport offers an opportunity to bust loose from the confines and staleness of ketogenic eating, where you feel like all you can eat is meat and vegetables. Keto Passport takes you across the entire globe with fabulous cultural recipes, including traditional favorites that were carefully modified to remain keto friendly. Lindsay, a social psychologist, says people get bored, stifled, or frustrated with the keto guidelines, and that keeping things from getting stale and less enjoyable is essential for continued adherence to admittedly tight dietary parameters. Layla brings in her Korean and German heritage to the project, sharing familial meals passed down verbally for generations right into this cookbook. The pair also curated many familiar cultural favorites that happen to be keto. Lindsay also weaves in some excellent health insights for how to do keto the right way, and to understand how to navigate the various recommendations and approaches to keto. One item of interest is how insulin ain’t all bad. In fact, Lindsay explains that pulsatile insulin spikes are desirable. Insulin allows you to replenish cellular energy but not suffer from the inflammatory effects and compromised fat burning of chronically excessive insulin production. Consequently, Lindsay and Brad echo the advice from the all-knowing Dr. Cate Shanahan, who strongly recommends against snacking between meals. When you eat any sort of food (yes, even a fat bomb!), you shut off ketone production and fat metabolism and trigger insulin release. It’s also good to give your digestive system a break, both from a maximum daily eating window (12 hours, per the work of Dr. Satchin Panda), and from the snacking habit. However, Lindsay cautions against restrictive dietary patterns if you have adrenal, thyroid, or eating disorder history. Keto Passport features recipes under 15g of carbs, usually under 10g. While dairy has become a centerpiece of keto to add to fat percentages, many object to heavy dairy intake, so Keto Passport offers plenty of variety to give you a dairy-free experience. There are a great assortment of recipes, from elaborate gourmet preparations to quick primers on how to make your own kimchi or sauerkraut or srihacha sauce. Get your copy of Keto Passport on amazon or wherever great books are sold. It’s a really fun read with a beautiful layout that will inspire you to try some exciting new dishes!!
Elle Russ chats with Dr. Loren Cordain - the world’s foremost authority on the evolutionary basis of diet and disease. Featured on Dateline NBC, the front page of the Wall Street Journal, and The New York Times, Dr. Loren Cordain is widely acknowledged as one of the world’s leading experts on the natural human diet of our Stone Age ancestors. He is the author of more than 100 peer-reviewed scientific articles and abstracts, and his research into the health benefits of Stone Age Diets for contemporary people has appeared in the world’s top scientific journals including the American Journal of Clinical Nutrition, the British Journal of Nutrition, and the European Journal of Clinical Nutrition, among others. He is also on the Advisory Board of Paleo Magazine the first, and only, print magazine dedicated to the Paleo/Primal lifestyle and ancestral health. Dr. Loren Cordain’s popular book, The Paleo Diet, has been widely acclaimed in both the scientific and lay communities. His next book, The Paleo Diet for Athletes, published in October 2005, discusses how the Paleo Diet can be modified for the high-performance endurance athlete and lead to improved health and performance. His next book, The Dietary Cure for Acne, is available in paperback and as an instant download ebook. The Paleo Diet Cookbook was published in 2010 and became an instant bestseller. His most recent book, The Paleo Answer,represents a sequel to The Revised Paleo Diet. Dr. Loren Cordain received his Ph.D. in Health from the University of Utah, his master’s in physical education from the University of Nevada-Reno, and his bachelor’s in health sciences from Pacific University. He was a professor in the Department of Health and Exercise Science at Colorado State University from 1982 – 2013. SELECTED LINKS https://thepaleodiet.com
Endurance: Reduce Stress, Improve Performance, Part 1
Host Brad Kearns talks about transforming once and for all away from the high-stress, mileage obsessed approach to an evolved approach that makes recovery the central focus of your training instead of suffering and enduring. And by the way endurance athletes, its time to turn off the endurance gene off the race course and quit enduring crappy jobs and toxic relationship dynamics. Be good to yourself and honor the importance of balancing stress and rest. If you experience a slight disturbance in immune function, don't train at all! Avoid black hole workouts and be okay with lowering your heart rate way below MAF, you still get an awesome training effect. Brad talks about his recent experiences with overdoing his beloved Speedgolf and experiencing burnout and getting less consistent with cardio workouts to allow for more energy allocation to explosive workouts, which is the topic of part 2 of this important show
Keto: Dr. Lindsay Taylor on Silly Six-Packs And Going By Feel Instead of Appearance
Host Brad Kearns and Dr. Lindsay finally capture some of the magic that happens during their random off-mic conversations. Yep, Brad pushed the record button and Lindsay immediately throws out some profound philosophical and psychological questions to ponder. Is body composition a worthwhile goal, or are we placing too much importance on how we look instead of how we feel? The intuitive eating/body positivity movement has tremendous merit, but do we engage in too many rationalizations and self-defeating behaviors as life gets easier and easier? Striving for balance is important, but what if you really want the six-pack? Is it you that wants it, or is it society telling you to want it? It’s undisputable that it’s better to be in control of your destiny than to succumb to manipulative social media programming, and excess body fat is often a symptom of lifestyle flaws that are compromising your happiness, health, fitness, and longevity. Its important to reach some basic fitness and health standards to avoid the pain and suffering of aging. These are other topics will hit you hard and really get you thinking about your goals and priorities. Lindsay says, “Maybe the best goal is to care about how you feel, instead of how you look.”
Elle Russ chats with Gary John Bishop - author of The New York Times Bestseller Unfu*k Yourself and his latest book, Stop Doing That Sh*t. Gary is a leading Personal Development expert with a global reputation that has impacted thousands of people worldwide. His “urban philosophy” approach represents a new wave of personal empowerment and life mastery that has caused miraculous results for people. Gary John Bishop began his life journey in Glasgow, Scotland. The grit and wit of his early life contributed to his tough-love, in-your-face approach to people and what it takes to change their lives. Coupled with world-class training and development, Gary has created a potent brew of effectiveness and the ability to reach through the crust of people’s circumstances and root out the deeper issues that consume them and tie them down. Gary doesn’t claim perfection. Like you, he has been through life too and embraces an authentic, in-the-world approach to everything he does. He uses that unmatched experience as both a human being and a world class coach to mentor and guide people to fulfill on what they themselves never thought possible. SELECTED LINKS: 1. Website: www.garyjohnbishop.com 2. Facebook: https://www.facebook.com/OneInSevenBillion/ 3. Instagram: https://www.instagram.com/garyjohnbishop/ 4 Twitter: https://twitter.com/GaryJohnBishop
Keto: Discipline, Structure, Accountability, and Social Influences
Host Brad Kearns gets personal discussing his varying commitment to keto and how loosening the purse strings here and there can become a slippery slope. When you relax standards like limiting food intake to a compressed eating window or allowing occasional indulgences for non-keto foods like popcorn, will power and decision fatigue enter back into the mix. Framingham Study data indicate that the lifestyle behaviors of your "clusters," the people who spend the most time with, is contagious up to three degrees. Obesity is contagious, as is maintaining a healthy body composition. Keto is contagious to your friend, as well as your friend's friend! This impresses the importance of accountability and group support to pursue goals together. Finally, Brad describes the dangers of a rushed approach to keto, where jumping into a dietary transformation before you are metabolically healthy and fat-adapted can cause big trouble; namely, an overstimulation of the fight or flight response leading to burnout and regression. If you want to drop excess body fat, first you must become metabolically healthy (heal leaky gut), then become fat-adapted. If you have to eat a lot of fat out of the gate, that's fine. Then you can transition to skipping meals and burning off excess body fat. This is a great show to get you motivated on some of the social and motivational factors behind succeeding with keto. Even Brad's morning cold plunging gets a cameo!
Elle Russ chats with Ste Lane - a fellow Primal Health Coach and owner of Peak Primal Health. He has been an advocate for Primal living for roughly a decade. A life long martial artist, back-packer, coach and lover of all things health and wellness, Ste spends his time coaching others on the keys to unlocking their true human potential. Chronic disease riddled his younger years and it became his mission to help others reclaim their health so that they could lead a happy, disease-free, awesome life! Ste's mission is simple. Help people develop an effortless relationship with food, a desire to play and move our bodies because we want to, and to foster a more positive mindset, in regards to how we treat ourselves, what we think and how we see the world. SELECTED LINKS Ste's Website Peak Primal Health Click HERE to become a Primal Health Coach!
Elle Russ chats with author Robert A. Glover Ph.D. about the "Nice Guy Syndrome" and his related book No More Mr. Nice Guy: A Proven Plan for Getting What You Want in Love, Sex and Life. He is a frequent guest on radio talk shows and has been featured in numerous local and national publications. As a result of his work, Dr. Glover has helped thousands of Nice Guys transform from being passive, resentful victims to empowered, integrated males. Along with these personal changes have come similar transformations in these men's professional careers and intimate relationships. Through his book, online classes, workshops, podcasts, blogs, consultation, and therapy groups, Dr. Glover has helped change the lives of countless men and women around the world. Dr. Glover lives in Puerto Vallarta, Mexico and you can learn more about him and his work at www.DrGlover.com SELECTED LINKS: No More Mr. Nice Guy www.DrGlover.com
Elle Russ chats with Maria Emmerich - a nutritionist who specializes in the ketogenic diet and exercise physiology. She struggled with her health and weight throughout childhood which lead her to become such a passionate nutrition expert. "My goal is to help transform people's lives and start living again!" Maria specializes in brain neurotransmitters and how food can increase mental wellness. Her expertise has sent her around the World speaking about ketogenic diets. She spends the majority of her time with clients around the World via Skype with amazing results. She specializes in helping autoimmune disorders, diabetes (Type 1 and Type 2), heart disease, cholesterol issues, alopecia, hashimoto's, cancer, epilepsy, seizures, depression and anxiety. You would be amazed at the amount of people get off medication with her guidance. She is also an International Best Selling author of several books including "Quick and Easy Ketogenic Cooking" and "The 30 Day Ketogenic Cleanse". She also authored 8 other books including several cookbooks and 3 nutritional guide books including the best-selling book "Keto.". SELECTED LINKS Maria's Website Maria also runs a support site for getting all your questions answered here: keto-adapted.com
Keto: Tippy Wyatt: Author of Asian Keto & Low Carb Cookbook
Host Brad Kearns talks with the interesting and inspiring Tippy Wyatt, hostess of the popular Tippy Tales YouTube channel and co-author (with her sister Som Allison) of a new keto cookbook. This is a wide-ranging conversation on the topic of lifestyle transformation success and failure, the importance of having a support system to pursue your healthy lifestyle goals, how friends and family can unwittingly sabotage your progress by offering up effusive compliments, and how to balance an intense immigrant work ethic with an appreciation of the process and gratitude for what you have, whether you have a lot or a little. Tippy has lived a truly incredible life, from a penniless immigrant to a first generation college graduate, successful entrepreneur, and virtually overnight viral keto personality. This show will prompt some profound reflections about life, love, family and motivation, and could be the catalyst you need to take your keto passions to the next level! Follow Tippy Tales on YouTube and grab the fun new keto cookbook on amazon.com.
Elle Russ chats with Gretchen Rubin - the author of several books, including the block-buster New York Times bestsellers, Better Than Before, The Happiness Project, Happier at Home, The Four Tendencies, and her new book Outer Order Inner Calm. She has an enormous readership, both in print and online, and her books have sold more than 3.5 million copies worldwide, in more than thirty languages. She makes frequent TV appearances and is in much demand as a speaker. On her weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft. Rubin started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer. She lives in New York City with her husband and two daughters. Selected Links Gretchen's Website
Host Brad Kearns tackles some interesting and in-depth questions from listeners. Topics covered include: Frustration with not being able to drop fat despite the devoted effort, visceral fat versus subcutaneous fat, controversy about the health dangers of red meat, strategizing keto for family and for premenopausal conditions, breath or blood meter, timing workouts with timing fasting, and fasting and medication concerns. Enjoy. Learn more about doing keto the right way at KetoReset.com.
Elle Russ chats with Jimmy and Christine Moore about their new book Real Food Keto. Nutritional Therapy Practitioner Christine Moore has teamed up with her husband, health podcaster and international bestselling ketogenic book author Jimmy Moore (Keto Clarity, The Ketogenic Cookbook, and The Keto Cure), to help you apply the principles of nutritional therapy to a healthy low-carb lifestyle. Most people think that going on a ketogenic diet will fix all their health and weight woes, but this book explains that sometimes it takes a little fine-tuning in your diet and supplementation to get the desired results. Jimmy and Christine educate readers on the reasons why whole foods are a critical element in optimizing your pursuit of nutritional ketosis. Real Food Keto addresses a variety of topics rarely discussed in ketogenic circles such as: Digestion, detoxification, vitamin and mineral deficiencies, hydration, and more! Real Food Keto also provides an incredible collection of amazing keto recipes from international bestselling cookbook author Maria Emmerich. SELECTED LINKS: Real Food Keto Jimmy's Website
Host Brad Kearns give a sneak preview of the new book Mark Sisson and he is working on called Keto Longevity. It's critical to implement the correct approach to keto because an ill-prepared approach will simply activate the fight or flight response and eventually lead to big-time burnout. Some common mistakes people make are rushing into keto without sufficient fat burning ability, insufficient intake of sodium and other minerals and electrolytes, doing excess exercise while undergoing a major dietary transformation, or coming to the game with pre-existing health issues such as leaky gut, thyroid dysfunction, adrenal fatigue, or metabolic damage from yo-yo dieting. This show will really set you up well for a sensible approach and a healthy philosophy toward keto. A few Q&A questions cap off the show, like is keto good for kids, and how to break through weight loss plateaus.
Elle Russ chats with Dr. Anna Cabeca (DO, OBGYN, FACOG) about her new book The Hormone Fix: Burn Fat Naturally, Boost Energy, Sleep Better, and Stop Hot Flashes, the Keto-Green Way. Dr. Cabeca is an Emory University trained gynecologist and woman's health expert was diagnosed with early menopause at age 38 years old. Devastated, she went around the world looking for answers and and found them. A menopause and hormone expert. Dr. Cabeca has changed the lives of women across the globe, connecting to others through humor, honesty and passion. SELECTED LINKS: DrAnnaCabeca.com Julva.com Mightymaca.com WomensRestorativeHealth.com DrAnnaCabeca.com/helpdoctor
Keto: Choosing Carbs Wisely (especially kombucha and chocolate)
Host Brad Kearns talks about carbs and keto, clearing up some misconceptions and focusing in on an assortment of food categories to help you strategize and stay aligned with ketogenic eating guidelines. First, we must recognize that keto is best promoted by fasting/starvation—this is our genetically programmed response. Keto is not about stuffing your face with fat throughout the day. When it comes to carbs, we can enjoy abundant vegetable intake, emphasizing above-ground, leafy green veggies and cruciferous vegetables. And while colorful fruits and starchy tuber vegetables have many nutritional benefits, we want to sideline these when doing strict keto stints. We also cover how to choose the highest quality dark chocolate, habituating to the highest possible cacao percentage. You’ll get inspired to make your own kombucha (all you need is a friend with a SCOBY, and some sweet black tea), and watch out for the overly-sugared store-bought kombucha. Other categories include non-dairy milks, nuts, seeds, and their derivative butters, and packaged snacks that have ‘paleo/keto’ designation on them
Elle Russ chats with Carrie Forrest - a thyroid cancer survivor and the creator of the blog, Clean Eating Kitchen, where she shares easy and nourishing recipes and resources. Carrie is also the host of the Clean Eating for Women podcast, featuring interviews with health experts and influencers, along with stories from her own health journey. Carrie has an MBA in marketing and entrepreneurship from the University of Southern California. After a short stint in retail corporate marketing and merchandising, she became interested in nutrition to try and heal from a variety of health issues, including chronic migraines, hormone imbalance, anxiety, and thyroid cancer. She later earned a masters degree in public health nutrition from the University of Massachusetts, Amherst. Carrie’s work inspires women to take control over their health, with a focus on holistic and natural healing. Find Carrie online at her website, www.cleaneatingkitchen.com, or on Instagram and Facebook @cleaneatingcarrie. Selected Links: Clean Eating Kitchen: https://www.cleaneatingkitchen.com Instagram link: https://www.instagram.com/cleaneatingcarrie/ Facebook page link: https://www.facebook.com/Cleaneatingcarrie/ Clean Eating Every Daye-cookbook sales page (use code CLEANEATING for a discount): https://gumroad.com/l/cleaneatingeveryday Podcast episode index: https://www.cleaneatingkitchen.com/podcast/
Keto: William Shewfelt: Power Ranger and Carnivore Shredder
Brad Kearns talks with an amazingly enthusiastic and focused young man named William Shewfelt. Famed for his role as the red-suited Power Ranger on the legendary television franchise, he has garnered tons of attention online for his carnivore diet approach to cutting down to 3.8% body fat. William provides details on the proper mindset, exercise program, and dietary strategy to take your body composition goals to the next level, to get ripped, or to go from ripped to super ripped. Beyond his killer 6-pack, this 23-year-old has some extremely impressive insights and strategies to dream about big goals and then actually go out there and execute them. William favors an intuitive approach both workouts and eating strategy, warning against the obsessive self-quantification and tracking that can drive you nuts and burn you out. “Tracking is like riding a tricycle,” he says. In this show, you will get past the potshots about carnivore and learn from someone who’s made it for 1.5 years and running.
Elle Russ chats with Drew Manning - the New York Times Best Selling Author of the book, Fit2Fat2Fit and is best known for his Fit2Fat2Fit.com experiment that went viral online. He's been featured on shows like Dr. Oz, Good Morning America, The View and many more. His experiment has since become a hit TV show, called Fit to Fat to Fit, airing on A&E and Lifetime. Drew also has a very successful podcast called The Fit2Fat2Fit Experience. Since his self-experiment went viral, Drew has helped thousands of people learn to live a healthy lifestyle and completely transform their lives. In his new book Complete Keto, Drew offers a total ketogenic lifestyle reset that's based on a deep understanding of the challenges to living keto, as well as the benefits it brings and the science that makes it work - including a dive into the emotional and psychological aspects that can coincide with any health journey.
Host Brad Kearns talks to Sharon Brown, Founder and CEO of Bonafide Provisions, makers of the number one selling frozen bone broth in America. We will learn all about the amazing amino acids present in bone broth that support gut health, deliver a collagen boost for healthy skin and nails, and help rebuild broken down connective tissue. Sharon will detail how to make bone broth at home in the correct manner, how to discern what is quality and what is crap at the story, and how bone broth helped her child go from sickly and ADHD diagnosed to a live of robust health. If you are eating a keto-aligned diet, you have narrowed your food options and consequently must be more vigilant to include the most nutrient dense food possible within keto guidelines. This will address the knee-jerk criticism against keto as the "bacon and butter diet" that raises health objections. As Dr. Cate Shanahan details in her bestselling book, Deep Nutrition, bone broth is one of the centerpieces of the ancestral diet that has been largely ignored and neglected in our modern diet. This show will cover how to shop for quality products and how to make your own at home. Enjoy the show and learn more about Sharon at bonafideprovisions.com
Elle Russ chats with Jennilyn Griffiths about the upcoming 2019 FitCon Summit in Salt Lake City where Mark Sisson, Robb Wolf, Luis Villasenor, Elle Russ, and Ben Greenfield are guest speakers (and many more!). Jennilyn has been a certified personal trainer for 8 years and competed in NPC bodybuilding competition in 2014. She joined a passionate group of people in 2015 and helped put together Fitcon, one of the largest fitness events in the country. She has been deeply involved in the Keto and low carb community since 2014 and has brought Keto speakers each year to Fitcon. She lives a paleo lifestyle and has a goal to build the Keto and paleo communities. SELECTED LINKS ***GET $50 OFF FitCon tickets using Code “primal50” Www.fitconsummit.com
Brad tackles some interesting and varied Q&A, including concerns about fueling with carbs during long workouts, how family high cholesterol concerns jibe with feeling great while eating paleo/keto, and much more fun stuff. Email firstname.lastname@example.org to ask questions or give feedback on the show.
Elle Russ chats with Dr. Alexander Haskell about prescription drug addiction and his approach to helping patients detox at the cellular level. Dr. Haskell is a Naturopathic Physician in Utah with over 30 years of experience focusing on the investigation and treatment of underlying causes of chronic conditions rather than simply addressing symptoms. Dr. Haskell believes in the innate, miraculous healing capacity within every person and believes that educating the client is foremost. Addictive prescription drugs, most being fat soluble - enter inside our cells leading to mitochondrial dysfunction. The only way to help a person to recover their physical and mental health is to get these residues out of their cells primarily by increasing the energy production of their mitochondria - and the quickest and most effective means to accomplish this is the intravenous use of NAD (nicotinamide adenine dinucleotide). SELECTED LINKS IVNADdrugaddictions.com ClearHealthCenters.com AdvancingCare@gmail.com
Elle Russ chats with Logan Schwartz all about movement, strength, and performance. Logan has dedicated his life to helping individuals achieve a state of optimal health and vitality through a principle-based approach. He has positioned himself to learn from and work alongside the best coaches, personal trainers, physical therapists, and athletic trainers in the field of prevention, performance, and health. Recently, Logan was the Assistant Basketball Strength Coach for The University of Texas at Austin and is a consultant for Train 4 The Game, Inc., which is one of the elite performance facilities in the nation. Currently Logan owns Austin Vitality Coach and is the Director of Programming for Your Trainer, Inc. in Austin, Texas. He also presents Internationally for the Gray Institute and Power Plate. SELECTED LINKS: www.austinvitalitycoach.com
Host Brad Kearns talks to a man on a mission - Dr. Anthony Gustin, co-founder of Perfect Keto and all-around health, nutrition, and peak performance expert. Dr. Gustin has been obsessed with healing people and promoting elite peak performance since a young age when he overcame illness and dysfunction as a teenager to become a doctor of chiropractic at the age of 24. After success with chiropractic and functional medicine clinics in the San Francisco Bay Area, Anthony started Perfect Keto to help give people tools to fight disease, achieve peak performance, and stay aligned with a ketogenic diet. We learn about Anthony’s fascinating fast-track background, his devotion to daily meditation, to self-experimentation, and to pure hard work and grand ambition. Anthony indicates there is a wide variation in individual responses to keto and other dietary strategies. In particular, Dr. Gustin mentions that fasting is actually stress to the body, and might be inappropriate for certain folks who are already piling on other stresses, such as extreme dietary modification or extreme workouts. It’s essential to test and refine constantly to discover your best approach for right now. That said, Dr. Gustin reminds us that there are certain fundamentals of healthy eating and living that are undisputed. For example, “eat real food,” and “move more!”. When it comes to ketone supplements, Dr. Gustin suggests there are a handful of higher uses: as a cognitive performance aid, as an adherence tool to prevent backslides and binges and suppress appetite, for athletes to get clean-burning energy, and for targeted disease prevention or care. One great insight from the show: Dr. Gustin believes that certain forms of suffering make us stronger. For example, his “zombie-like” ordeal of accelerated schooling helps him tackle any challenge he faces today with great resilience. This was an interesting insight coming from a millennial because we commonly typecast millennials as entitled. You’ll learn about keto best practices and much much more in this interesting show with Perfect Keto’s Dr. Anthony Gustin.
Elle Russ chats with Dr. Dominic D'Agostino about the research and benefits surrounding ketogenic diets. Dr. D'Agostino is a tenured Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC). His laboratory develops and tests nutritional strategies and metabolic-based supplements for neurological disorders, seizures, cancer and metabolic wellness. He was a research investigator and crew member on NASA's Extreme Environment Mission Operation (NEEMO 22) and has a personal interest in environmental medicine and methods to enhance safety and physiological resilience in extreme environments. His research is supported by the Office of Naval Research (ONR), Department of Defense (DoD), private organizations and foundations. SELECTED LINKS: Metabolic Health Summit FEB 2019 CODE for 15% off tickets: PrimalBluePrintMHS Facebook Facebook https://www.facebook.com/dominic.dagostino Instagram https://www.instagram.com/dominic.dagostino.kt/ Twitter https://twitter.com/DominicDAgosti2
Elle Russ chats with Tanya Stewart, Esq. - "The Alpha Life Coach" about how living a paleo/primal lifestyle can actually get you closer to attaining love and financial success! Tanya shows High-Achievers how to Separate Struggle from Success. She founded The Stewart Law Firm in 2001 specializing exclusively in high-conflict litigation. During 15 years of private practice, she grew skilled in taking lives and businesses apart and now puts them back together. She understands how Alpha Women & High-Achievers are wired and using her Master’s level Metaphysics background and Advanced Clinical Certification in Hypnotherapy, she brings rapid change from within, breaking you free of your blocks. She is a speaker, published author and Mensa member whose coaching is recommended by the World-Famous Motivator, Les Brown, Best-Selling Love Coach Greg Baer and International Change Expert, Dr. Eldon Taylor. SELECTED LINKS Free Gift For Audience: www.FearlessFocusCoaching.com/Paleo Website: www.FearlessFocusCoaching.com Facebook: https://www.facebook.com/FearlessFocusCoaching Twitter: #AlphaWomenCoach Instagram: @AlphaWomenCoach
Elle Russ chats with Evan Brand about gut health and autoimmune disorders. Evan is an author, podcast host of the popular The Evan Brand Show and a Board-Certified Holistic Nutritionist, Certified Functional Medicine Practitioner, and Nutritional Therapist. Evan is passionate about healing the chronic fatigue, obesity, and depression epidemics after solving his own issues with IBS and depression. He uses at-home lab testing and customized supplement programs to find and fix the root cause of a wide range of health symptoms. He is the author of Stress Solutions, REM Rehab and The Everything Guide to Nootropics. Evan offers functional medicine phone consultations at his site EvanBrand.com Selected Links: Evan’s Website Evan’s Podcast Evan on Twitter Evan on Instagram Evan on Facebook
Elle Russ chats with Lindsay Taylor Ph.D. about all things KETO! Lindsay is the Senior Writer and Researcher at Primal Blueprint. She has been a consultant, editor, and recipe developer for several of Mark Sisson's bestselling books and is the coauthor along with Mark Sisson of The Keto Reset Instant Pot Cookbook and The Keto Reset Diet Cookbook. She is also the author of the forthcoming cookbook The Keto Passport. An ultrarunner and Ironman triathlon finisher, Lindsay is an expert in preparing low-carb, nutrient-dense food to fuel her on and off the racecourse. Lindsay earned her Ph.D. in Social and Personality Psychology from UC Berkeley. She brings her expertise to bear on topics related to mindset, goal setting, and lifestyle change as a contributor to the Primal Blueprint and Primal Endurance Podcasts and as the founder and lead moderator of the thriving Keto Reset and Primal Endurance communities. She lives in Northern California with her husband and two boys, where she attempts to model a healthy, balanced approach to endurance training, work, and family. Find her healthy, colorful meal creations on Instagram @theusefuldish. SELECTED LINKS: The Keto Reset Diet The Keto Reset Diet - Cookbook The Keto Reset Diet - Instant Pot Cookbook Lindsay Taylor on Instagram ----- If you're thinking about a Keto Reset in 2019, visit primalkitchen.com/ketoreset before January 6, 2019, to sign up for our Keto Reset Kickoff. This week-long introduction to the Keto Reset Diet includes one lesson from Mark delivered to your inbox each day, plus the opportunity to get the Keto Reset Online Mastery Course (a $147 value) FREE with the purchase of a Primal Kitchen Advanced Keto Kit. And if you purchase The Keto Reset Diet, The Keto Reset Diet Cookbook, or The Keto Reset Instant Pot Cookbook before January 31, 2019, make sure you head to ketoreset.com to claim your free bonus gifts! Keto Facebook group: https://www.facebook.com/groups/460535967661514/
Elle Russ chats with Melanie Avalon - a SAG-AFTRA actress, author of What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine, and co-host of the top iTunes podcast, The Intermittent Fasting Podcast with Gin Stephens, with listeners in the hundreds of thousands! Melanie holds a certification in Holistic Nutrition from the AFPA (American Fitness Professionals Association), is a certified wine specialist by the WSET (Wine And Spirits Education Trust), and a member of Mensa International. She graduated Summa Cum Laude from the University of Southern California in 2012, with a double Bachelor of Arts in Cinematic Arts and Theatre. While at USC, Melanie worked for major Hollywood producers, including Jerry Bruckheimer, and Jim Whitaker at Walt Disney Studios. She has appeared in numerous television and film projects, from Deadly Wives (Bio Channel) to Neighbors, and was nominated for Best Supporting Actress in the Los Angeles Independent Film Festival for Pablo Moline’s No More Chances. What When Wine is an updated version of Melanie’s originally self-published The What When Wine Diet: Paleo and Intermittent Fasting for Health and Weight Loss, which became an Amazon #1 Best Seller, amassed 20,000+ readers, and was featured by Audible.com, Funny or Die, and other media outlets. The updated What When Wine features 80% new content, with 50 gluten-free recipes developed by celebrity chef Ariane Resnick. Melanie personally follows a whole foods Paleo diet, with a nightly glass (or 2!) of wine, and eats in an IF “One Meal Per Day” pattern. She has found this combination provides astounding benefits: effortless weight maintenance without restriction (important for the entertainment industry!), disease prevention, immune system revitalization, clearer skin, and better eyesight, to name just a few! She is now on a mission to spread the wonder of a whole foods and IF lifestyle, while fostering her career as an actress. Because who needs silly diet restriction and hunger? Twitter:@MelanieAvalon Instagram:@MelanieAvalon Blog:MelanieAvalon.com Podcast:IFpodcast.com IMDB:imdb.me/MelanieAvalon
The questions keep coming in hard and hopefully will be of great value as you strategize your own best approach to keto. Some topics include: Best use of time as one head to an important competitive event - diet tweaks to make or not to make? Will keto help a strange autoimmune condition known as vitiligo? Tweaking protein intake after hitting body fat goal when you are already low body fat. A plug for and some questions about the carnivore diet. Keto for Type 1 diabetics. Keto for senior citizens dealing with early Type 2 diabetes. Enjoy - and participate by emailing email@example.com
Elle Russ chats with Ashleigh VanHouten - a writer, editor, Primal Health Coach, and host of Paleo Magazine Radio. She divides her time between Ottawa, Canada, and New York City, and when she's not reading about or interviewing authorities on health, fitness, and wellness, she's working on personal goals like competitive bodybuilding, BJJ, and convincing her friends to eat organ meat. SELECTED LINKS Connect with Ashleigh on Instagram @themusclemaven ashleighvanhouten.com
Keto: Brad's Keto Tips Health Mindset and Reaching Your Goals
Brad updates you on his most recent keto happenings, particularly his intuitive approach that features the traditional compressed eating window and keto aligned meals, as well as an intuitive and spontaneous fluctuation in carb intake and total caloric intake in conjunction with ambitious workouts. Brad also details what to do when you fail at keto, and the importance of a steady progression toward keto instead of a crash course that ends up in a stress hormone back. Brad talks about the dilemma between adopting a casual approach to keto instead of an overly stressful orthorexic approach but also being able to nail your goals without slipping and sliding into the luxuries and temptations of comfortable modern life. He provides compelling examples of the direct, no-nonsense success formula exhibited by Tippy Wyatt of "Tippy Tales" YouTube fame (put your money where your mouth is!) and Primal Blueprint film and audio master Brian McAndrew of @wholedoods Instagram fame ("I'm eating this...as long as its keto") thanks!
Elle Russ chats with Maureen Vincenty - A certified Holistic Health Coach, Personal Trainer, and Functional Nutritionist with over 15 years of experience. Maureen Vincenty has spent the past 15 years researching all there is to know about health, fitness, nutrition, and preventive wellbeing. She is passionate about the role that nutrition and movement play in health and has dedicated her life to helping people live better lives beyond losing weight, but by also reversing many chronic illness through proper nutritional intervention. VisitTransformative Wellbeing to learn more. LINKS: https://www.transformativewellbeing.org/about/
Getting your diet and exercise routine dialed (Longcuts Part 1) is certainly an essential entry point to leading a long, healthy, happy life. But it’s only a portion of the big picture. Sleep is arguably more important than any other lifestyle practice, because if its compromised than other bets are off. In hectic, high-tech modern life, our stress management skills are in higher demand than any other time in the history of humanity. Finally, relationships are what make the world go round, but we often neglect them in favor of tangible objectives like filling plate with healthy food, filling logbook with impressive workouts, and filling bank account with money. If you are falling short in the areas of sleep, stress management and relationships, your keto goals are doomed. High stress lifestyle circumstances keep you in fight or flight mode, which equates with sugar cravings, carb dependency, and burnout. Let's take a step back from intense keto objectives for a moment and look at healthy lifestyle tips that can support your keto goals. This show will be syndicated on Brad's new podcast, called Get Over Yourself. Check the show out, as Brad covers topics relating to health, peak performance, personal growth, happiness, and longevity, with humor and a little spice!
Elle Russ chats with Scott Nelson - a cofounder of Joovv, the first company to develop a full-body light therapy device designed for convenient, in-home use. Prior to starting Joovv, Scott spent his entire professional career in leadership positions with some of the largest medtech companies in the world, including Medtronic, Covidien, Boston Scientific, and C.R. Bard. Scott also hosts Medsider Radio, a top-ranked medtech podcast. On today’s episode, Scott shares the science and testimonials of the benefits of full body red light therapy - from better sleep, improved skin, anti-inflammation and much more. Social links: Instagram: https://www.instagram.com/joovvsocial Facebook: https://www.facebook.com/joovvsocial Website links: Homepage: https://joovv.com Educational articles on light therapy: https://joovv.com/pages/learn Reviews: https://joovv.com/pages/reviews
Are you tired of hearing the terms “hacks” and “shortcuts” when it comes to healthy living? So am I! Leading a healthy, balanced life is inherently enjoyable. Sometimes the best things in life take extra time. For example, preparing a fresh, home-cooked meal. These tips relating to diet and exercise are simple, common sense, and easy to implement into daily life. Yes, it's great to get deep into the realm of keto and explore your body's maximum potential, but sometimes we can miss the forest through the trees. Brad takes a few steps backward from the usual show content and talks about healthy eating basics along with exercise basics. Uh, how about making mealtimes calm, relaxed, and unhurried! How about making increased general everyday movement the #1 exercise priority (more than formal workouts!)? These and more great stuff from the Longcuts part 1. Stay tuned for an important Part 2 of Longcuts, relating to sleep, stress management, and relationships. This show will be syndicated on Brad's new podcast, called Get Over Yourself. Check the show out, as Brad covers topics relating to health, peak performance, personal growth, happiness, and longevity, with humor and a little spice!
Elle Russ chats with Laura Rupsis and Erin Power of the Primal Health Coach Institute. The Primal Health Coach Program is centered on ancestral health principles, a scientifically validated wellness plan that mimics that of our primal ancestors and supports our genetic evolutionary blueprint with real-food, low-carb eating, inspired movement and play, and stress-reduction and balance in all aspects of life. As part of the ancestral health movement, the Primal Blueprint nutrition, fitness and lifestyle behavior program has transformed the lives of hundreds of thousands of people and counting. A health coach is a wellness expert who educates, motivates and guides clients toward lifestyle and behavior choices that support optimal well-being. A Primal Health Coach stays ahead of the curve with an integrated approach, helping others create lives of maximum vitality using nutrition and fitness intelligence based on scientifically validated ancestral health principles. The aim of the Primal Health Coach is to help clients extract the most joy, satisfaction, and fulfillment from their lives by focusing on their values, needs, visions and goals in an extremely personalized way. The Primal Health Coach program provides the most in-depth and up-to-date ancestral health education in the world, equipping you with an arsenal of well-informed alternative choices based on science and experience in order to best serve your clients’ goals. Using the model of Integrative Health Coaching, rooted in developmental and humanistic psychology, we shape expert coaches into persuasive catalysts for behavior change. Spark your clients’ craving for knowledge and help them access their sense of purpose and live according to their core values. Up-level your ability to motivate and inspire lasting change today." LINKS https://www.primalhealthcoach.com
Keto: Tania Teschke: Bordeaux Kitchen Author on Healthy Eating and Parenting
Host Brad Kearns welcomes Tania back for a third show, on the heels of two fabulous shows covering the launch of Tania’s book and the massive amount of interesting content inside. This time, Brad and Tania have a more breezy chat about assorted health topics, and you will pull out some great nuggets to get you focused on optimizing your diet and lifestyle, and navigating through the unhealthy forces of hectic modern life filled with too much digital stimulation and too little nutrition. Topics covered include: the dangers of consuming refined vegetable oils, the health benefits of consuming organ meats, especially grass-fed organ meats (including Tania affinity for “scrambled brains”), and pasture-raised chicken and eggs. How to limit kids screen time, concerns about EMF exposure (such as the new 5G cellular network) and LED lights. She also covers the importance of sun exposure to improve digestion and reduce cancer risk, as well as the benefits of drinking wine with meals to enhance the social experience. Check out the absolutely fabulous and information packed book Amazon: https://www.amazon.com/Bordeaux-Kitchen-Immersion-Ancestral-Traditions/dp/1939563399/ref=sr_1_1?ie=UTF8&qid=1530822143&sr=8-1&keywords=bordeaux+kitchen PBP.com: https://www.primalblueprint.com/collections/books/products/the-bordeaux-kitchen
Elle Russ chats with Holly Perkins - a Certified Strength and Conditioning Specialist with a Bachelor of Science degree in Exercise Physiology and Nutrition. She is the author of Lift to Get Lean (Women’s Health, 2015) and the leader of Women’s Strength Nation. Holly spent over 25 years taking various anti-depressants until she ultimately discovered that two particular foods were the actual culprit of her mental health issues, and she eventually weaned off anti-depressants. Holly is a contributing writer and expert for Women’s Health, SELF, Fitness, Shape, Prevention, Men’s Health and LIVESTRONG. Holly’s mission is to empower women on a personal and spiritual level by leading them into the weight room on a journey of physical strength. Shape magazine named Holly as one of the “Top Trainers to Follow” on Instagram. After 24 years in the fitness industry, Holly now specializes in helping women to achieve their best life- inside and out- through her online programs and personal coaching. FREE offer from Holly in the show notes! Selected Links: Holly's website Lift To Get Lean FREE OFFER for audience
Switch the B.S. meter to the "on" position and listen to the wise and powerful Dr. Cate Shanahan address many myths and misconceptions about keto, and other ancestral health practices on this hard-hitting show. Brad has avoided caffeine his whole life so he won't "fry his adrenals." Dr. Cate calls BS. How about eating in the evening--makes you store fat, right? Probably doesn't matter that much. Can you generate ketones on a super high carb diet? Yes you actually can, says Cate. It's all about long periods of fasting or eating in a caloric deficit. Cate gives us some sneak previews from her fabulous new book, The Fat Burn Fix, that will land in 2020 (hold your breath until then, this is bound to be a masterpiece follow up to her landmark mega-bestseller Deep Nutrition. This book was originally self-published in 2009 and helped spur the explosive growth of the primal/paleo movement. In it, Dr. Catepresented her trademarked "Four Pillars of the Human Diet" Oh yeah, you know those headaches that happen during a busy, sugar crash burnout day? This pattern can become a serious matter whereby you suffer from frequent mini-strokes when your brain is deprived of oxygen due to overconsumption of carbs and the brains over-reliance on sugar. Prominent author Dr. David Perlmutter calls Alzheimer’s “Type III diabetes” due to the close association between insulin resistance and cognitive decline. Good news shared by Dr. Cate is you can reverse early brain problems and stroke risk by transitioning to a more nutrient-dense, lower sugar, and especially keto-friendly diet. This is no funny business, as Dr. Cate offers the stat the typical western diet derives 66 percent of total calories from the big three main most offensive modern foods: sugars, grains, and refined vegetable oils. Dr. Cate is not afraid to call out entities like Harvard University for aggressively promoting nutrient-deficient diets for decades, spurred by corporate influences and the almighty dollar. This is highly disturbing, and greatly inspiring to take matters of health into your own hands.
Elle Russ chats with Ali Miller RD, LD, CDE - an integrative functional dietitian, author of Naturally Nourished: Food-as-Medicine for Optimal Health cookbook (2016) and The Anti-Anxiety Diet (2018). Creator of Reset, Restore, Renew: Real Food Detox program, Optimal Eating virtual class, and interactive Virtual Food-as-Medicine Ketosis program. On this episode, Ali talks about her new book The Anti-Anxiety Diet and how food can stabilize your mood, where the common treatments for anxiety and depression are getting it wrong, and how to know where to start addressing anxiety. Visit AliMillerRD.com for more. SELECTED LINKS: AliMillerRd.com Anti-Anxiety Diet
Elle Russ chats with Victoria Field - who has more than 15 years of experience in the fitness and nutrition industry and has developed ketogenic protocols for both Epigenix Foundation and KetoPet while spearheading cancer-focused pilot studies in partnership with oncologists and world-renowned institutions including Cedars-Sinai Medical Center. Epigenix Foundation is a 501(c)(3) non-profit that was started by the co-founder of Quest Nutrition that has a mission centered on understanding the epigenetic impact of metabolic interventions on human and canine disease and performance. Since 2016, Victoria has helped more than 100 cancer patients and nearly 500 canines with a ketogenic approach to disease management. Victoria is passionate about educating people about the ketogenic diet, and in an effort to do so she co-founded Metabolic Health Initiative, an organization that hosts a large annual scientific conference - for both the professional and lay-person alike - called Metabolic Health Summit (MHS) in Los Angeles, California. MHS has a mission to revolutionize science and medicine by refocusing attention on the importance of nutrition and metabolism in treating disease, extending life, and improving human performance. Victoria started her career as an NBC affiliate TV news and health anchor and reporter while running an international online training and nutrition business that benefited fitness beginners to pro-level athletes. Victoria is also a former professional athlete in the International Federation of Bodybuilding and Fitness. SELECTED LINKS Link to Metabolic Health Summit Link to Epigenix Foundation Link to KetoPet
Host Brad Kearns addresses some of the common misconceptions and misinterpretations of the ketogenic diet, instead of describing how to do it right and enjoy lasting benefits. This is a syndicated presentation of a Facebook Live event. Join the Keto Reset Facebook Group for more Facebook live events Most importantly, Brad relates a message from Dr. Cate Shanahan (author of Deep Nutrition and future podcast guest) that ketone production is triggered by the burning stored body fat, not ingested fat. Dang son, trip out on that revelation, for it will turn lots of the keto hype on its ear! When you eat any meal, or even snack on your keto approved treats, you essentially shut off ketone production. This negates the premise of the bacon and butter diet and the fetishes for high-fat coffee in the morning and fat bombs for snacks and treats. This is a little oversimplified, but it's helpful to reframe your perspective about keto to associated it with fasting, eating in a compressed time window, and eating in caloric deficit if you are looking to lose excess body fat. We talk about people having difficulty reducing excess body fat and the importance of following the multi-step Keto Reset Diet approach, where you start with 21-Day Metabolism Reset, enter a fine-tuning period, and finally conduct a focused 6-week period of nutritional ketosis. Fun questions come in from the Facebook crowd to keep the show lively.
Elle Russ chats with Andy Hnilo - CEO of Alitura Naturals. A near-death experience led Andy Hnilo to develop a cutting-edge natural skincare line that is revitalizing the skincare market. A former athlete, model, actor turned entrepreneur...Andy was hit by two large vehicles while crossing a busy street in 2011. A former model and high-level athlete, he relied on his body to make a living and knew that even if he recovered, his life may never be the same. He vowed to rebuild his body and spirit using the healthiest ingredients and products he could find. Alitura -- Latin for “feeding and nourishing” -- was created to offer consumers natural, soothing and effective skin remedies. 4 years since launching Alitura Naturals, his products are now in 77 countries and his brand is thriving. SELECTED LINKS Alitura Naturals
Keto: Ready To Go Keto? Tips to Make it Easy and Fun
Keto is the crazy fad diet of today, and with this excitement comes an excess of hype, misinformation, and a flawed approach. Host Brad Kearns talks about how to do keto the right way, with particular attention to doing the necessary prep work to develop metabolic fitness before you commence your first formal foray into nutritional ketosis. You'll learn why a regimented approach might be too stressful, and that the concept of refeeds and accordant strategies might be best addressed with Brian McAndrew's simple suggestion to not worry about it, because "life will give you refeeds." You'll learn how to stick it out if things get a little difficult early into keto, and how the most profound benefits are enjoyed when you complete a minimum six-week period of strict nutritional ketosis. You'll also learn about Brian's pre-existing commitment to keto that overrides any potential application of will power or decision fatigue on a day-to-day basis. Commit to a simple strategy where you choose from a list of approved foods and don't consider any outside options. Enjoy this informative show that will help you succeed with keto!
Elle Russ chats with Jolene Goring about the uses and benefits of systemic enzymes - including inflammation, gut health, excess fibrin, scar tissue, fibrocystic breasts, uterine fibroids, and much more!. Jolene is a leading integrated health and fitness, holistic nutrition and natural beauty expert based in Scottsdale, AZ; and the first Board Certified Holistic Nutritionist in Arizona. Jolene has recently been named one of USA Today’s “America’s Premier Fitness Experts,” is a best-selling author and has appeared in international magazines, newspaper, television shows, and fitness videos. She was the Director of Marketing at World Nutrition Inc, who has created the world’s ONLY liquid gel systemic enzyme complex. With 18 years of experience in the health and wellness industry, Jolene has a BSc. Geophysics and numerous health, nutrition, and fitness certifications. She loves learning about the latest scientific breakthroughs in the health field and making healthy living easy and fun for everyone.
I’m not a big app guy, instead preferring to keep a loose running tally of how I’m eating, training, and living, but my understanding is that kids these days love smartphone apps. Besides, I often forget that not everyone lives and breathes this stuff. Not everyone geeks out over all the minutiae and maintains an extensive database of keto and Primal-related errata in their heads. So today, I’m giving you a list of the top 9 keto (and keto-relevant) apps. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Dr. Ruscio - a specialist in digestive, autoimmune and thyroid disorders, he consults out of his Bay Area clinic and reaches an international audience through his highly-rated functional medicine podcast and website www.drruscio.com. If you suspect you’re getting sicker and sicker… Your doctor just doesn’t get it… And you don’t have time to wade through dozens of stuffy medical journals looking for an answer… his simple and affordable approach to healing chronic illness could be exactly what you’ve been looking for. Dr Ruscio has spoken at The SIBO Symposium Summit, Paleo FX, Ancestral Health Symposium, Sean Croxton’s Digestion Sessions, as well as many other international conferences. You can find out more about his simple, evidence-based approach to healing chronic illness by visiting his website www.drruscio.com Purchase Dr. Ruscio’s latest book, Healthy Gut Healthy You today. SELECTED LINKS: Dr. Ruscio Website Healthy Gut Healthy You
Brad tackles some interesting and varied Q&A, including concerns about fueling with carbs during long workouts, how family high cholesterol concerns jibe with feeling great while eating paleo/keto, and much more fun stuff. Email firstname.lastname@example.org to ask questions or give feedback on the show. Brad offers a top secret 20% discount to the Keto Reset Mastery Course during the podcast!
Keto Compared: Analyzing Keto Against Popular Diet Trends
“There can be only one.” It’s the iconic quote from the only good Highlander movie, referring to the eternal battle immortal warriors wage across time to become the last of their kind and gain special powers over all lesser beings. I won’t say there can be only one perfect diet, but it is fun—and illustrative—to compare and contrast the different diets, not so much as a “contest” but as a method for winnowing out the differences and giving readers an idea of what might work for them. Today, I’m going to compare the Keto Reset (my particular Primal brand of the keto diet) to other popular diet trends. First, what is keto all about? (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Cornell Thomas - a multi-book author and expert in positive self-awareness. He has been endorsed by some of the top experts in his field including Tony Robbins and Dr. Cornel West. Cornell Thomas is the perfect example of turning a loss into a win. Two weeks away from playing professional basketball in Europe, Cornell suffered a career-ending injury that derailed his dream. Growing up with adversity his whole life allowed Cornell to get past “Why Me” and focus on “What Now”. Youtube Video Link: https://youtu.be/LN83C8bdBac LINKS Website: www.cornell-thomas.com Twitter: @cornellthomas Instagram: @cornellthomas34
8 Dietary Truths We Wish We Could Tell Non-Primal Types
Longtime readers of the blog are so inundated with the latest dietary research and results from years of personal experimentation that they often take the simple, basic dietary truths for granted. But it’s the simple ones that make the most difference. Today I’m going to sift through the knowledge base to winnow out the dietary truths that, while basic, fundamental, and important, are unknown or misinterpreted in the “normal population.” If you think someone you know or care about could learn from this list, send it along. What follows are some basic dietary truths that everyone needs to understand. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Male Menopause: What’s Behind Men’s Midlife Health?
It has many names and monikers. Male menopause. Andropause. Age-related testosterone deficiency. Hypogonadism. Manopause, my personal favorite. Although it isn’t as sharply defined as female menopause, male menopause is a catch-all for the gradual cascade of mental and physical health issues that men face as they approach and pass middle age and their testosterone drops. Wherever possible, I will insert “man” puns into the symptoms and conditions. Consider yourself warned. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with John Assaraf - one of the leading mindset and behavioral experts in the world! He has appeared numerous times on Larry King Live, Anderson Cooper and The Ellen DeGeneres Show. John has also built 5 multimillion dollar companies, written 2 New York Times Bestselling books and has been featured in 8 movies, including the blockbuster hit The Secret. Today, he is founder and CEO of NeuroGym, a company dedicated to using the most advanced technologies and evidence-based brain training methods to help individuals and corporations unlock and ignite their fullest potential. Go to MyNeuroGym.com and register for John's FREE online Brain-A-Thon event, featuring a variety of brain and success experts to help you develop a roadmap for shifting your mind and your life. SELECTED LINKS: http://www.myneurogym.com/go/?p=JAAFF7565&w=LBAT2018REGAFFEM Youtube Video: https://youtu.be/xlqrdIe78dk
As the research continues to pile up against artificial sweeteners, it’s a race to take the lion’s share of the growing alternative sweetener market. While natural sweeteners like stevia and erythritol have become more popular in recent years, it’s still a wide field. One lesser known option is yacon syrup—a natural sweetener with a low calorie count and prebiotic abilities. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Angela Bicos Mavridis - a Holistic Nutritionist and the CEO and founder of TRIBALI Foods. As a kid in her grandmother’s kitchen, she discovered the nurturing power of real foods. Today, she seeks and sources 100% organic high-quality proteins for TRIBALÍ Foods — from grass fed and grass finished beef to free-range chicken, pasture-raised pork, and wild-caught seafood — to create flavorful, versatile, and nutrient-dense centerpieces for wholesome, satisfying meals. Angela won the NOSH Live Pitch Slam 2017 on behalf of TRIBALÍ Foods and continuously strives to explore ways to "Make people healthier one meal at a time." SELECTED LINKS: Tribali Foods
Metabolic flexibility is the capacity to match fuel oxidation to fuel availability—or switch between burning carbs and burning fat. Someone with great metabolic flexibility can burn carbs when they eat them. They can burn fat when they eat it (or when they don’t eat at all). They can switch between carbohydrate metabolism and fat metabolism with relative ease. All those people who can “eat whatever they want” most likely have excellent metabolic flexibility. So, why does it really matter, and how does it happen? Let’s get into the weeds today. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Most longtime readers of this blog could probably rattle off a dozen daily habits based on the inviolable Primal Laws. That’s not exciting, though. Let’s consider the basics just that: basics you should already have a handle on. These are practices that you’ve already integrated—eat whole foods, avoid unnecessary carbs, stop fearing fat and animal protein, lift heavy things, and such—and don’t require any more cajoling or prodding. It’s more helpful to develop some daily habits that you probably hadn’t considered. What are some daily habits for better Primal health? (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Sean Wittenberg - the Cofounder and President of Safe Catch based in Sausalito, CA. With a deeply held belief that the health of our environment, our food and our society are all profoundly connected, Sean has spent the past 15 years focused on developing technologies and products that help people live healthier, happier lives while improving the wellbeing of our planet. In this episode, Sean educates the audience on the safety and environmental concerns surrounding fishing and consuming fish. SELECTED LINKS: Safe Catch
The Pros & Cons of Hormone Replacement Therapy for Primal Women
A Primal woman’s first reaction to the prospect of taking synthetic hormone replacements for menopause? Probably a healthy dose of skepticism. We in the ancestral health community, after all, tend to view pharmaceuticals as a last resort—interventions that are overprescribed by vested interests, create their own set of side effects, and may even do more harm than good. To suggest that we “need” this or that prescription raises our hackles. Besides, it’s not like menopause is a product of modernity or an aberration our ancestors never experienced; it’s a physiological stage that evolution has protected and selected in humans. It’s perfectly natural. Rather than the debilitating, miserable experience many women report having, menopause should be easier. Graceful, even. But it often isn’t. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Ken Berry MD about the epidemic of Diabetes and how a patient can navigate test results, treatment, prevention, and reversing the disease. Dr. Berry is also the author Lies My Doctor Told Me which reveals the truth behind the lies told by well-meaning doctors. Whether it’s recommending a low-fat diet, or warning you to avoid the sun, these medical lies can cause really harm to your health. This book will help you sort through the medical myths and the outright lies, and begin to develop a health partnership with your doctor. Dr. Berry has been practicing Family Medicine in rural Tennessee for over a decade. He is board certified in Family Medicine, and was recently awarded the degree of Fellow by the American Academy of Family Physicians. Having seen over 20,000 patients of all ages over his career, he is uniquely qualified to advise on both acute and chronic diseases. Dr. Berry has focused of chronic disease caused by the Standard American Diet and Lifestyle, and has made it his mission to turn the tide on the epidemic of Type 2 Diabetes, chronic inflammation and dementia. Selected Links: Lies My Doctor Told Me Dr. Ken Berry – Facebook Dr. Ken Berry – Twitter Dr. Ken Berry – Instagram Dr. Ken Berry – YouTube Video Podcast: https://youtu.be/szu-LvA5kZQ
A few months ago, I explored the benefits and applications of cold therapy. Today, I’m going to talk about the benefits and applications of heat therapy—one of the most ubiquitous and ancestral therapies in the history of humankind. You name a culture and—as long as they didn’t live in perpetual tropical heat—they probably had some form of heat therapy. Native Americans had the sweat lodge, those of Central America the temazcal. The Romans had the thermae, which they picked up and refined from the Greeks. Other famous traditions include Finnish saunas, Russian banyas, Turkish hammams, Japanese sentó (or the natural spring-fed onsen), and the Korean jjimjilbang. People really like the heat. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
It’s about that time: the start of the school year. Bleary-eyed kids everywhere are dragged from bed, thrown into clothing, handed an energy bar and glass of juice, and shuttled off to spend hours sitting at a desk. They come home, do hours of homework, squeeze in some screen time, squeeze some vaguely edible goo into their mouths, update their Facebook status, post a few Instagram pics, and climb into bed by 10 PM sharp, Snapchatting their way to the land of Nod. Then it starts all over again. I’m exaggerating, a bit. Things aren’t this bad—childhood Facebook usage is actually down! But too many children aren’t getting enough sleep. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Dr. Mona Morstein - a naturopathic physician with a medical practice focused in integrative diabetes treatment. Her clinic, Arizona Integrative Medical Solutions, is located in Tempe, Arizona, where she sees patients of all ages and genders for acute and chronic conditions. An expert on prediabetes and diabetes, she is a frequent lecturer at conferences and webinars, and is the founder and executive director of The Low Carb Diabetes Association. Dr. Morstein is a member of the Arizona Diabetes Coalition and her new book is Master Your Diabetes: A Comprehensive, Integrative Approach for Both Type 1 and Type 2 Diabetes Selected Links: Dr. Morstein's Website Master Your Diabetes (book)
Consistency is key in everything we do. Training in the gym: The most optimal workout imaginable won’t do a thing if you only get around to it once every two weeks. Sleep: A solid 8 hours of shut eye every night beats 10 hours one night, 6 the next. Learning a new skill: Practice for an hour each day and you’ll become a master. Spend twelve hours one time and never again, and you’ll remain a beginner. The same is true for nutrition. A consistent, reliable way of eating—especially with a diet like keto, where extended consistency actually builds new fat-burning mitochondria and establishes habits—tends to produce the best results. But what if you wanted to be a little less consistent? What if you wanted to cycle between Primal and keto? Is such a thing even possible? Yes. Just make sure you do it right—and for the right reasons. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Keto: Facebook Live Simulcast - Metabolic Flexibility and Life Giving Your Refeeds
Enjoy this simulcast from Brad Kearns Facebook Live event, and join the Keto Reset Facebook community. Many topics relating to keto and healthy living are covered in this fast-moving show. Brad shares highlights of a recent conversation with Mark Sisson about metabolic flexibility and "fractal eating." Mark relates how his lifelong keto strategy is to spend lots of time fasting or in ketogenic eating patterns, but not worry about the details such that occasionally he will consume carbs outside the traditional keto range, but in what he calls the "keto zone." Mark mentioned a recent discussion with Dr. Joe Mercola who argues that fasting during jet travel protects you from the high levels of radiation and EMFs you face on an airplane, and also the lack of top foods available when you are on the go. Metabolic flexibility really means that you can handle anything, from fasting and turbocharged fat and ketone burning to perhaps even a carb binge. Brad discusses his recent experiment, inspired by Chris Kelly and Dr. Tommy Wood of NourishBalanceThrive.com, to consume additional nutritious calories to support his athletic training and recovery goals. It's also likely that you face a different set of decision making parameters based on your body fat goals and blood markers. Those recovering from metabolic damage or trying to drop excess body fat might pay more attention to carb intake levels until they achieve their goals. Those interested in performance and recovery can be more flexible. Ben Greenfield relates that he spends a lot of time fasted or in keto, but enjoys life in the evenings with his family, including consuming nutritious meals and treats that might be high in carbs. So what? He makes sure he recovers for future intense workouts and also that he enjoys life. Furthering that concept, we discuss Brian McAndrew's (Instagram @WholeDoods) quickly-going-viral concept that "life will give you refeeds"- so you don't have to obsessively plan them or track them. This is just a small taste of many other fun topics covered, so check out this show and send your comments and feedback to email@example.com
Next month, Primal Kitchen® will be teaming up with the Whole30® crew to help support people doing the Whole30 program. The guidelines complement the Primal Blueprint, after all, and the Primal Blueprint is a common after-Whole30 approach to long-term vitality for many folks. The Whole30 itself offers incredibly valuable feedback on the effects of certain foods on your health, and it’s an amazing kick-start for turning your diet (and well-being) around. Today I’m offering up my top tips for a successful Whole 30 experience. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Seamus Mullen, an award-winning New York chef, restaurateur and cookbook author about his struggles with Rheumatoid Arthritis and his journey to complete healing through FOOD. An avid cyclist who raced competitively in his twenties, he was diagnosed in 2007 with rheumatoid arthritis, an autoimmune disease that forced him to rethink his relationship with food, and led to his first cookbook Hero Food, published in 2012. His second book Real Food Heals was released in 2017. Through food, exercise and lifestyle changes, Seamus was able to successfully turn his health around. For 7 years now, Seamus has been off all RA medication and has no RA markers on his blood results! Seamus opened his first solo restaurant Tertulia in Manhattan in 2011, which was awarded two stars from The New York Times and was a finalist for the James Beard Foundation Award for Best New Restaurant. In 2013, he opened El Colmado a Spanish tapas and wine bar at Gotham West Market, a food hall in New York’s Hell’s Kitchen. His latest venture is fast-casual concept Whitley Bird & Greens. After cooking throughout Spain, New York, and San Francisco, Seamus first rose to national prominence in 2006 with Boqueria, one of the first critically acclaimed and highly successful Spanish restaurants in New York. In 2009, he was one of three finalists on the Food Network’s “The Next Iron Chef.” He can often be seen as a featured judge on the popular Food Network series “Chopped” and “Beat Bobby Flay,” and is a frequent guest on programs such as The Today Show, The Martha Stewart Show and CBS This Morning. SELECTED LINKS Instagram, Facebook, Twitter: @seamusmullen Website: www.seamusmullen.com
If you’re looking for an easy way to incorporate a beginning strength training practice (or just a little extra effort) into your exercise routine, wearable weights—which include weighted vests, ankle weights and wrist weights—can seem like a no-brainer. After all, you’re technically investing the same amount of time and doing the same activities but just with more effort and benefit. And you just have to slip them on and go, right? Not exactly. (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Brian is a personal trainer and scratch golfer from Chicago who has had some great success with intermittent fasting for both himself and his clients. He was initially inspired when he became frustrated by his inability to achieve the same results in the gym at age 38 as he did at 28 - imagine that! He started with the simple strategy of pushing his breakfast back an hour at a time until he was able to comfortably adjust to eating his first meal at around noon. Consequently, Brian typically ends up eating only two meals a day. Brian and Brad discuss an assortment of common sense tips to make fasting work for you, in particular: Be strict with your exercise so you don’t have decision fatigue and will power needed every day to stick with your plan; move around and keep busy during your fasting periods to make time fly by faster; clean up your diet so you can minimize glucose spikes and insulin crashes; make sure your dietary practices are a smooth fit into your busy life. Brian offers the memorable quote that muscles are made in the gym but that six-pack abs are made from diet. Another key benefit of adhering to some sort of fasting protocol is that you develop greater appreciation for natural hunger and satiety sensations, and gain a greater sense of control in your life than when you have to rely on food for your energy, mood, and cognition. Enjoy numerous simple, common-sense insights that will get you psyched to try and succeed with Intermittent Fasting!
Protein Intake While Keto: Why It Matters, How Much to Eat, and What My Intake Looks Like Now
If you ask the average person, ketosis is primarily about carb restriction and fat intake. Go on a low-carb diet, eat more fat, allow your body to burn its own reserves. Pretty straightforward. Ketones are supposed to replace glucose. But what do we make of protein? Some keto dieters avoid it like the plague, worried anything more than a quarter pound of animal flesh will knock them back into sugar-burning purgatory. Some have even likened it to “chocolate cake.” Others eat it freely. Who’s right? Well… (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Elle Russ chats with Arielle Ford about manifesting love! Arielle is a gifted writer and the author of 11 books including the international bestseller, THE SOULMATE SECRET: Manifest The Love of Your Life With The Law of Attraction. She has just created the world’s first transformational coloring book based upon The Soulmate Secret, entitled, Inkspirations Love by Design: Coloring the Divine Path to Manifest Your Soulmate. This book blends Arielle’s step-by-step method for manifesting love with the romantic, original artwork of artist Manja Burton - a fun, creative and powerful process! She is also the author Turn Your Mate Into Your Soulmate devoted to exploring a simple, fun and effective way to attain groundbreaking shifts in perception so that you can embrace and find the beauty and perfection in yourself and your mate. I call this “going from annoyed to enjoyed!” Arielle has been called “The Cupid of Consciousness”, and “The Fairy Godmother of Love.” Arielle lives in La Jolla, CA with her husband/soulmate, Brian Hilliard and their feline friends. Join her newsletter at www.soulmatesecret.com Selected Links Arielle's Website
People like to get healthy, burn body fat, increase their aerobic capacity, and improve their cognitive function. The ketogenic diet is an excellent way to obtain those outcomes, which partially explains its meteoric rise in popularity. But people also like to drink alcohol. You might say it’s a toxin—I wouldn’t disagree. You might say we’d be better off without it—perhaps. The fact remains that people have been drinking for tens of thousands of years, and they’re not going to stop anytime soon. Can keto and alcohol coexist? Is there anything we need to take into consideration? First things first, does alcohol inhibit ketosis? (This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)
Brian McAndrew, the man behind the scenes of all of Primal’s audio and video production efforts, takes the stage again as the honored guest on the keto-themed podcast. At the age of 31, Brian has had quite a healthy journey of vast exploration and deep immersion. He’s been hard-core keto for over two years, all the while pursuing ambitious goals in the weight room. Brian’s experiences include: dealing with a serious parasite infection contracted while swimming in an African pond (hey it’s hot in Sierra Leone for an Oregon coast boy!); plunging into the trendy LA juice bar health scene and digging a hole from veganism and chronic cardio; getting big into the familiar combo of Paleo and Crossfit; getting a burnt out on Crossfit and transitioning into a pattern of MAF pace cardio workouts along with high-intensity strength training. Brian is constantly tweaking and testing on our behalf and today has a very groovy rhythm of simple, delicious meals, eating enough food to fuel his ambitious workouts, not stressing about testing his ketone numbers, and enjoying occasional departures from keto followed by effortless recalibrations. This is a very informative show where Brian shares insights from many resources; he processes and consumes a ton of podcasts and has 12,000 followers on his Instagram account (@WholeDoods) despite rarely writing anything more than, “I’m eating this” or showing pictures of his cute one-year-old daughter. Brian’s meals on Instagram and Brad’s underground recipe videos have become so popular that the duo are working on a top-secret book for lazy doods who want to cook keto but can’t be bothered to follow complex recipes.
Elle Russ chats with Haley Morris, Certified Primal Health Coach and Holistic Life Coach and a thought leader who focuses her efforts on being the change she wishes to see in the world. Haley dedicates her life to creating value for others-helping people like you achieve what they are dreaming about. She does this by sharing her life experiences, by being a supportive and motivating friend/coach, and by helping people who want to live in health, wealth, success and happiness succeed through the process. Selected Links: IG: @haleyshealthyoptions Email: firstname.lastname@example.org
Brad tackles some interesting and diverse Q&A, including a lengthy discussion about the big question: Why aren't you losing weight on keto? A 70-year-old keto enthusiast who's lost 27 pounds in a few months now wants to increase energy. Another question comes about Brad's experiment with morning smoothies and increased caloric intake, with some commentary on the increasingly popular topic of digestive circadian rhythm and the work of Dr. Panda. Another question comes about evening leg cramps and possibly attribution to keto.
Elle Russ chats with CJ Hunt, the writer, producer and host of the break out film (and first Paleo documentary), The Perfect Human Diet, and author of the how-to companion guide of the same title. CJ is currently in production for The Perfect Human Diet 2. If you are in the Ancestral Health, Paleo, Keto or Ethical Omnivore camps, healthy animal foods and their production are under constant attack by popular films like Forks Over Knives, Cowspiracy and What The Health. These films and films like them claim that animal foods are not only destroying our health, but our environment as well. CJ's mission is to counteract these false narratives and bring the truth to the forefront by not letting these propaganda films go unchallenged. You can help support this mission by donating to the film which is non-profit endeavor. Selected Links: THE PERFECT HUMAN DIET 2
Host Brad Kearns talks about "8 Common Mistakes With Keto and How to Avoid Them" along with some live Q&A banter from viewers on the Keto Reset Facebook Page. You'll get a great overview of why you can't rush the process of keto, the importance of complementary lifestyle factors (exercise, sleep, stress management), making sure you eat colorful, nutritious foods instead of focusing only on keto-aligned macros, and plenty more.
Elle Russ chats with Jezlan Moyet - host of Good Morning LaLa Land...the first live-streaming daily talk show in the world. Good Morning LaLa Land focuses on discussions around current events, hot topics, and guest interviews through a positive, uplifting, and inspiring lens. In this very moving podcast episode, Jezlan shares a personal health journey with a freak accident that led to a permanent physical disability. Jezlan and Elle discover on the air for the first time that they share a similar physical disability, both completely unaware of the other's plight before this episode. Jezlan is an entertainment correspondent with red carpet, press junket, and live event hosting experience at conventions, and fashion shows. Jezlan has partnered with Focus TV Network, an affiliate of Focus Magazine, as a content creator and contributor. Jezlan has been featured on the cover of international magazines, newspapers, and she has been a featured guest speaker at many motivational events and conferences. Subject-matter expert media appearances have included: Every Way Woman, Fashion TV, Millennial Life, Good Morning LaLa Land, Focus TV, The Washington Post, and more. Selected Links: FB: https://www.facebook.com/decatorj Twitter: @JezlanMoyet IG: @Jezlan Good Morning LaLa Land on FACEBOOK