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Health & Fitness
Fitness
Nutrition

Ali Fitness Podcast

Updated 3 days ago

Health & Fitness
Fitness
Nutrition
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Achieve the fastest results with the most effective and up to date health and fitness strategies from our interviews with leading experts. Ali is a Primal Health and Fitness Coach in Asia. Ali Fitness brings you interviews aimed at bring health back into fitness.

Read more

Achieve the fastest results with the most effective and up to date health and fitness strategies from our interviews with leading experts. Ali is a Primal Health and Fitness Coach in Asia. Ali Fitness brings you interviews aimed at bring health back into fitness.

iTunes Ratings

14 Ratings
Average Ratings
13
1
0
0
0

Ali puts her heart and soul into these podcasts!!!

By Josh Trent - Aug 02 2019
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Amazing Job Ali, you heart and soul can be felt in the types of questions you ask as well as the power of your curiosity and courage in sharing your own vision for our world. Thanks for having me on the show! - Josh Trent, Host of Wellness Foerce Radio

Very informative

By rox7984 - Sep 17 2018
Read more
Thanks so much for the helpful information!

iTunes Ratings

14 Ratings
Average Ratings
13
1
0
0
0

Ali puts her heart and soul into these podcasts!!!

By Josh Trent - Aug 02 2019
Read more
Amazing Job Ali, you heart and soul can be felt in the types of questions you ask as well as the power of your curiosity and courage in sharing your own vision for our world. Thanks for having me on the show! - Josh Trent, Host of Wellness Foerce Radio

Very informative

By rox7984 - Sep 17 2018
Read more
Thanks so much for the helpful information!

Best weekly hand curated episodes for learning

Cover image of Ali Fitness Podcast

Ali Fitness Podcast

Latest release on Dec 29, 2019

Best weekly hand curated episodes for learning

The Best Episodes Ranked Using User Listens

Updated by OwlTail 3 days ago

Rank #1: Start with Self-Care & Show Up for Others—with Gabby Reece - EP126

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A lot of women struggle with guilt when it comes to self-care, feeling badly for prioritizing their own health and fitness. And yet, if we’re not square with ourselves, loving and being loved by the people we’re closest to becomes very difficult. It’s also that much harder to be productive and achieve clarity and confidence in our work. So, what can we do to show up as the best version of ourselves for the people we love—and in the world at large?

Gabby Reece is a world-renowned athlete, New York Times bestselling author, keynote speaker, wife and mother. As a former professional beach volleyball player, Gabby competed at the highest levels throughout her career, earning WBVL Offensive Player of the Year honors and leading the league in kills four years in a row. Now, Gabby partners with her husband, surfing legend Laird Hamilton, to empower people to take responsibility for their health through XPT, a performance lifestyle designed to help people achieve peak fitness. Gabby’s presence and passion for healthy living make her a popular leader in the health and wellness space.

Today, Gabby joins us to offer insight around being comfortable with yourself and developing an identity beyond the things you do. She shares her goals as a leader in the world of wellness and explains how her view of health and fitness has changed over time. Gabby also weighs in on prioritizing your time, choosing people to work with, and being the best version of yourself as a mom. Listen in for Gabby’s advice on reaching out to the right people for support and learn why taking care of yourself is the first step in being a good partner, parent and professional.

Topics Covered

[1:36] Gabby’s insight around identity

  • Volleyball is thing she did, not who she is
  • Learn from people comfortable with selves

[7:32] Gabby’s goals as a leader in health + fitness

  • Serve as example, let others learn from actions
  • Share info from access to incredible people

[11:12] How Gabby’s view of health + fitness has changed

  • Focus on performance, outcomes when playing
  • Shift to self-care (optimize mind, spirit and emotions)

[15:49] Gabby’s self-care schedule

  • Train in mornings MWF, train with others 3X/week
  • Create environment, systems to be successful

[20:38] How Gabby prioritizes her time

  • Check in with WHY (how fits into big picture)
  • Don’t try to do everything at once

[25:05] Gabby’s insight on choosing who to work with

  • Surround self with people who reflect values
  • Business must function without you

[26:49] The fundamentals of XPT

  • Mantra of breathe, move and recover
  • Willing to try something new, keep improving

[31:53] Gabby’s thoughts on being a mother

  • Feels natural but not easy
  • Strive to be good example

[35:00] Who Gabby goes to for advice on parenting

  • Trusted friends with older children
  • Byron Katie taught to really listen

[39:52] Gabby’s advice on reaching out to the right people

  • Choose friends who root for you (and vice versa)
  • Actively pursue community

[46:25] Gabby’s top tips for Ali Fitness listeners

  • Start with self, then relationship, family and work
  • ‘Life is short, what do you want to contribute?’
Learn More About Gabby Reece

Gabby’s Website

XPT

Resources

Kelly Starrett

Jenn Meredith Castillo

The Work of Byron Katie

Gabby on Joe Rogan EP1277

The Truth Barrel with Gabrielle Reece and Neil Strauss

Aug 25 2019

53mins

Play

Rank #2: Reclaiming Your Breath with Dr. Belisa- EP048

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“[People] are empowered, and that’s exactly why I love doing what I do is because you have everything you need to get yourself to feel better... Breathing is something that’s yours, and we’ve forgotten that. We’ve forgotten how powerful it can be. We’ve forgotten how to do it right.”

Dr. Belisa Vranich is the Director of Breathing Science at the Ash Center for Comprehensive Medicine in New York City. Dr. Belisa began her career as a clinical psychologist with the intention of having a long-standing therapy practice. As she explored different methods of reducing stress, Dr. Belisa developed an interest in yoga breathing and martial arts-based breathing techniques. The result of her study is The Breathing Class, a practical, science-based method that addresses the physical and psychological problems related to ‘bad breath.’

Dr. Belisa is also a sought-after public speaker and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. A regular guest on platforms like CNN, the Today Show and Good Morning America, Dr. Belisa joins us today to share the right way to breathe, explaining how we start out breathing correctly and later adopt the stress breath that works against our body design. She discusses her science-based approach to improved breathing, the classic studies around breathing muscle strength, and the different breathing strategies she recommends for precision versus power sports. Listen in for Dr. Belisa’s insight on the benefits of horizontal breath for athletes in terms of endurance and recovery!

Topics Covered

[1:01] How Dr. Belisa’s background in clinical psychology led to the study of breathing

  • Studied psychology to have therapy practice
  • Breathing affects us physically and mentally
  • Looking for ways to reduce stress
  • Breathing practices in yoga, martial arts
  • Developed science-based, practical method
  • Use right muscles to breathe efficiently

 [4:06] How breathing impacts performance and long-term health

  • Achieve elusive parasympathetic state
  • Move faster/longer, lift more and recover better

[4:56] How most people breathe incorrectly

  • Stress breath, contrary to body design
  • Utilize shoulders for deep breath
  • Uses auxiliary muscles, underutilizes diaphragm

[6:52] How toddlers breathe correctly

  • Unabashedly let belly grow (expand, narrow in middle)
  • No posturing, stiffness in torso

[7:59] The percentage of the population with breathing problems

  • Belisa estimates 95%
  • Measured with Breathing IQ (BIQ)
  • Evaluates location, range of motion
  • Bigger inhale, smaller exhale = better breath

[9:28] The first steps to better breath

  • Can be done in 14 days
  • Lie on back with something on belly (e.g.: book)
  • Push object away on inhale to engage diaphragm
  • Apply expansion, narrowing when sitting/standing
  • Tempo will naturally slow down
  • Five count in and out resonates with heartrate variability

[14:55] Dr. Belisa’s take on why we breathe the way we do

  • Bracing in middle prevalent, hurting our health
  • Society of sitting, stress and technology

[17:52] How a breathing practice can benefit endurance athletes

  • Improves endurance (lower body breath takes less energy)
  • Aids recovery (oxygenates, heals muscles)

[20:30] What a breathing practice looks like

  • Exercises, stretches using horizontal breath
  • Train breathing muscles (nothing else)

[21:38] The research around athletic performance and breathing

  • Classic studies on breathing muscle strength by Alison McConnell
  • Work around endurance in cycling, swimming

[23:44] The differences in breathing technique by sport

  • Power lifter needs big, deep breath for explosiveness, to protect spine
  • Extend ‘sweet spot’ in exhale when heartrate low in precision sports like golf

[25:12] The Breathing IQ measurement

  • Aim for breath as expansive, narrow as possible
  • As grade improves, so does health
  • Impacts stress, digestion, back pain, sleep, anxiety

[28:31] How proper breathing can extend an athlete’s career

  • Keeps muscles strong, improves recovery

[30:22] How proper breathing influences endurance

  • Better results in performance almost immediately
  • Endurance skyrockets with continued practice
  • Untapped potential in breathing muscles

[32:00] Dr. Belisa’s insight on the Wim Hoff Method

  • Teaches trance breathing, ice baths
  • Safe practice in extreme temperatures for resilience

[34:44] The individual nature of a breathing practice

  • Every experience very personal, positive
  • Known to resolve issues like brain fog, asthma

[38:58] How to help your child maintain proper breathing

  • Model appropriate breath behavior
Learn More About Dr. Belisa

The Breathing Class

Warrior Workshop

Teacher Training

Breathe Master Class

Dr. Belisa on Instagram

Dr. Belisa on Twitter

Dr. Belisa on Facebook

Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health  by Dr. Belisa Vranich

Resources

Alison McConnell’s Website

Research by Alison McConnell

Wim Hoff Breathing Method

Holotropic Breathwork by Stanislav and Christina Grof

Jeremy Youst

Jim Morningstar

David Elliott

Dan Brulé

Feb 18 2018

40mins

Play

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Rank #3: Gaining Mobility Through Gymnastic Strength Training with Nick Ebner & Paul Watson- EP053

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Two of the top personal trainers in New York City are advocates of Gymnastic Strength Training, a balanced approach to training that combines strength and mobility. If the word ‘gymnastics’ has you feeling intimidated, don’t be—the purpose of the discipline is to fix your mobility gaps and gain strength without having to lift weights. So where did Gymnastic Strength Training come from? How does it work? And how can it help you?

Nick Ebner is on a mission to help his clients meet their physical goals in a holistic, self-sustainable manner. At his gym, Nick Ebner Integrative Fitness, he uses a unique blend of Gymnastic Strength Training, mobility work, and customized support. Paul Watson is the founding partner and master trainer at Transform Fitness, where they focus on providing a well-rounded routine and ongoing education to help clients achieve balanced energy for optimum health and fitness. Both Nick and Paul have worked with the developer of Gymnastic Strength Training, Coach Christopher Sommer.

Today Nick and Paul share their personal health journeys, explaining how they came to discover the benefits of Gymnastic Strength Training. They discuss the direction of the fitness industry and its increasing focus on movement culture and community. Nick and Paul address their approach to clients whose goals don’t align with their actions and offer their thoughts on personal training in a chain versus boutique setting. Listen in to understand the basics of Gymnastic Strength Training, Nick and Paul’s motivation for offering group classes in the discipline, and their best advice around training for competition and long-term health and wellness.

Topics Covered

[1:26] Nick’s journey as a personal trainer

  • Slew of health issues after college
  • Solutions for clients consistent with training, not improving
  • Practitioners with wider knowledge base (Poliquin Principles)

[5:17] How Paul got into the fitness industry

  • Chemistry background, drawn to analysis
  • Change people on personal level

[6:54] Nick’s transformation from college to present

  • Body building, sports performance training
  • Gained strength working with Coach Sommer

[10:49] Paul’s introduction to Gymnastic Strength Training

  • Reached plateau in traditional gymnastics training
  • Worked with Coach Sommer to increase mobility
  • Likes balance in terms of range of motion, strength

[15:00] The direction of the fitness industry

  • Growing ‘movement culture’
  • Long-term performance vs. ‘reformed athletes’

[20:05] How Nick and Paul approach client goals

  • Identify worst habits, set micro-goals
  • Adjust goals as necessary

[21:36] Personal trainers who ‘smash’ clients for an hour

  • Over-strengthen what’s already strong
  • No standardization of certification, schooling

[25:10] Nick and Paul’s advice for endurance athletes

  • Periodize your training

[28:14] Nick and Paul’s advice around long-term health

  • Utilize biomarkers, DNA
  • Find personal trainer receptive to personal goals

[33:15] Why Nick and Paul do group classes

  • Offer experience to those who can’t afford PT
  • Build community (different dynamics)

[37:38] The fundamentals of Gymnastic Strength Training

  • Seven foundational movements
  • Address all systems (mobility and strength)
  • Methodical, low-impact program

[46:48] Nick and Paul’s best advice

  • Get uncomfortable to experience change
Learn More About Nick & Paul

Transform GST

Nick Ebner Fitness

Transform Fitness

Resources

Gymnastic Bodies

Poliquin Principles

Check out the video version of the interview at Ali Fitness YouTube

Mar 25 2018

50mins

Play

Rank #4: The Optimal Diet & Lifestyle for a Healthy Gut Microbiome with Sarah Ballantyne - EP86

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Though the field of research around the gut microbiome is brand new, the latest understandings are changing our definition of the optimal human diet. We are also learning how factors like activity, stress and sleep impact the microbiome. So, what foods promote the growth of beneficial strains of bacteria? And how can we make better lifestyle choices that will increase diversity in the microbiome—and improve our health overall?

Medical biophysicist Dr. Sarah Ballantyne, PhD, is the creator of The Paleo Mom, an award-winning online resource that distills the science behind how diet and lifestyle impact health. She also serves as the co-host of the syndicated Paleo View Podcast and architect of the premier Autoimmune Protocol Lecture Series. Sarah has a background in academic research around critical care medicine, gene therapy and cell biology, and she is the author of a number of bestselling books on the nutritional approach to optimal health. Sarah’s path to becoming an internationally-recognized health advocate was informed by own journey, and she is on a mission to tackle public health at the level of scientific literacy.

Today, Sarah offers insight around gut health, explaining the connection between a leaky gut and a lack of diversity in the microbiome. She discusses how to modify your diet to improve gut health and the science behind the lifestyle factors that impact the microbiome. Sarah also shares advice on changing your diet gradually to prevent GI issues, leveraging food-based probiotics and working with a functional medical practitioner. Listen in for insight around the dangers of the ketogenic diet and learn why a balance of macronutrients is what’s best for you—and your gut!

Topics Covered

[1:45] Sarah’s mission to improve public health

  • Educate people around WHY choices better
  • Empower critical thinking about new info

[4:00] Sarah’s take on the terms Paleo and nutrivore

  • Resonates with nutrivore (receive nutrients from food)
  • Message of Paleo diluted by infighting in community

[8:55] Sarah’s insight around gut health

  • Leaky gut connected with lack of diversity in microbiome
  • Mushrooms considered foundational for healing
  • Gut loves phytochemicals and polyphenols
  • Fruits and vegetables, herbal tea and honey
  • Vitamin D deficiency inhibits growth of beneficial strains

[16:00] How to modify your diet to improve gut health

  • Cook with whole mushrooms 3X/week
  • Incorporate fish and seafood (Omega-3 fats)
  • Eat organ meat for vitamin A
  • Variety of high-fiber vegetables

[19:18] The lifestyle factors that impact the microbiome

  • Stress, lack of sleep and overtraining decrease diversity
  • Activity increa

[21:23] Sarah’s advice on dramatically shifting your diet

  • Can cause GI symptoms depending on species at start
  • Approach diet iteratively, give microbiome time to adjust
  • Consider bacillus-based probiotic supplement
  • No way of precision editing individual microbiome yet

[29:02] What you can learn from a stool test

  • Identify strains to tackle with anti-microbial (e.g.: SIBO)
  • Recognize and treat parasites

[32:07] Why Sarah recommends food-based probiotics

  • Fermented foods include hundreds of strains
  • Exposure to soil-based organisms (e.g.: organic vegetables)
  • More time in nature, find places not treated by chemicals

[38:02] Sarah’s thoughts on the ketogenic diet

  • Only supports in case of neurological disease (i.e.: epilepsy)
  • Mimics starvation, problematic for long-term health
  • Not enough fiber for gut microbiome

[41:44] The importance of balance in your diet

  • High-fat and low-fat diets both detrimental
  • Need moderation of fat, protein and carbs
  • Each macronutrient between 20% and 50%

[45:40] Sarah’s advice for people with difficulty absorbing fiber

  • GI symptoms likely related to gut dysbiosis
  • Constipation—start with leafy greens, move up slowly
  • Diarrhea—bifidobacterium, lactobacillus most beneficial
  • Work with functional medical practitioner
Learn More About Sarah Ballantyne

The Paleo Mom

The Paleo View Podcast

Resources

Books by Sarah Ballantyne

Go to Bed Online Program

Autoimmune Protocol Lecture Series

The Danger of Ketogenic Diets and Why Most of Us Shouldn’t Do It

Healthy Gut, Healthy You by Dr. Michael Ruscio

TPV EP316: Is the Carnivore Diet Healthy?

Squatty Potty

Step and Go Stool

Nov 11 2018

51mins

Play

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Rank #5: The 6 Warning Signs of Heart Disease in Endurance Athletes—with Dr. Larry Creswell - EP94

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We know that exercise is good for our hearts, yet we hear story after story of endurance athletes dying suddenly—almost always due to heart disease that has gone undetected. Just how common are fatalities at endurance races? What are the warning signs of heart disease? And what can we do to keep our hearts healthy and prevent any kind of cardiovascular event?

Dr. Larry Creswell is a thoracic surgeon affiliated with the University of Mississippi School of Medicine in Jackson. Dr. Larry received his medical training at Johns Hopkins University, and he has been practicing for 20-plus years. He is also an endurance athlete, currently training to swim the English Channel in 2019. Dr. Larry specializes in helping recreational athletes with heart issues, and he regularly shares content online through his blog, Athlete’s Heart.

Today, Dr. Larry joins us to share the warning signs of heart disease in endurance athletes. He explains the different types of heart arrythmias, offering his take on why atrial fibrillation is more common in athletes than the general population. Dr. Larry offers advice on maintaining heart health, covering the one-time tests he recommends, the best diet for cardiovascular health, and strategies for preventing heart disease. Listen in for Dr. Larry’s insight on taking care of your heart and putting yourself in a position to help others should they experience a cardiac event.

Topics Covered

[1:02] Dr. Larry’s interest in athletics and the heart

  • Decision to be active at age 40 (swimming, triathlon)
  • Questions about heart in people healthy and fit

[3:43] How Dr. Larry is training to swim the English Channel

  • 5 days/week with long swim on weekends
  • Travel to venues with similar temperature

[5:14] The details around swimming the English Channel

  • 21 miles across, average of 14 hours
  • 60 degrees without wetsuit

[5:54] Heart fatalities at endurance sporting events

  • Uncommon but startling to witness
  • Almost always unrecognized heart disease

[7:19] Dr. Larry’s 6 warning signs of heart disease

  1. Chest pain, tightness during exertion
  2. Unusual shortness of breath
  3. Palpitations or pounding in chest
  4. Light-headedness during exercise
  5. Fatigue out of proportion
  6. Decrease in performance

[11:28] The value of HRV tracking in heart health

  • Identify abnormally high heartrate when not exercising
  • Indicative of arrythmia

[13:04] The different types of arrythmia

  • Bradycardia = 100 bpm
  • Atrial fibrillation = irregular

[16:17] Why atrial fibrillation is more common in athletes

  • Heart responds to exercise by growing
  • May cause disorganized electrical activity

[18:14] The treatment options for atrial fibrillation

  • Take aspirin or blood thinner
  • Medication (occur less often, less severe)
  • Ablation procedure

[19:33] How symptoms differ in men and women

  • Men experience crushing pain in chest
  • Women’s pain subtler (i.e.: tightness)

[21:10] What to do if you experience the warning signs

  • Discussion with doctor
  • Specific tests based on symptoms

[22:18] Dr. Larry’s advice on maintaining heart health

  • Visit doctor for physical exam on annual basis
  • One-time EKG to ensure normal electrical activity
  • One-time echocardiogram to view heart structure

[25:10] Dr. Larry’s insight on calcification around the heart

  • Occurs when develop plaque around arteries
  • No clear correlation with athletes

[27:34] How to prevent heart problems

  • Exercise on regular basis
  • Eat well and don’t smoke
  • Be honest about warning signs
  • Seek help when necessary

[28:55] The family history factors to watch

  • Early coronary heart disease in family tree
  • Relatives die suddenly without explanation
  • Inherited problems cause sudden death (e.g.: long QT syndrome)

[31:04] The best diet for heart health

  • Real food like lean proteins, fruits and vegetables
  • Avoid processed foods with more than 5 ingredients
  • Limit sodium intake (season food with alternatives)

[36:10] How to identify and help someone having a heart attack

  • Fall to ground, pulseless and not breathing
  • Perform CPR promptly and get defibrillator

[41:57] The effectiveness of CPR in cardiac arrest

  • 15% survival rate outside hospital setting
  • Up to 30% if access to defibrillator, CPR

[43:09] Dr. Larry’s take on excessive training and heart health

  • Skeptical that exercise is detrimental to heart
  • Professional cyclists have higher longevity than gen pop

[45:24] Dr. Larry’s recommendations around minimum exercise

  • 150 minutes aerobic training per week
  • 30 minutes of resistance training

[50:03] Dr. Larry’s #1 piece of advice

  • Take care of heart best you can
  • Be in position to help others
Learn More About Dr. Larry Creswell

Athlete’s Heart

Athlete’s Heart on Facebook

Athlete’s Heart on Twitter

Resources

AHA Recommendations for Physical Activity

CDC Physical Activity Guidelines

Jan 13 2019

51mins

Play

Rank #6: Control Your Cravings and Conquer Binge Eating—with Dr. Glenn Livingston - EP113

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While only 5% of the population meets the criteria for binge eating disorder, 100% of us have eaten beyond our better judgement. In fact, the industrial food complex works to encourage overeating, hitting our pleasure buttons without providing the nutrition we need to feel satisfied. So, what can we do to get a handle on our cravings and develop the self-control to follow a healthy food plan?

Dr. Glenn Livingston is an esteemed psychologist and former CEO of a multimillion-dollar consulting firm serving the food industry. His work has appeared in The New York Times, The Los Angeles Times and on Bloomberg Radio, among many other media outlets. Glenn’s current venture, Never Binge Again, grew out of a personal 30-year struggle with binge eating—and a disillusionment with what traditional psychology had to offer in the way of treatment. His book, Never Binge Again, teaches readers techniques for overcoming food addiction and sticking to any food plan.

Today, Glenn joins us to share his story of food addiction and explain how understanding the reptilian brain helped him defend against overeating. He discusses the prevalence of binge eating disorder and offers tips for creating your own clearly defined rules around food. Listen in for Glenn’s insight on how Big Food and Big Advertising make it more difficult to stop overeating—and learn how to identify the authentic need behind your cravings and disempower the ‘inner pig’ who’s trying to steer you off track!

Topics Covered

[1:23] Glenn’s personal health and fitness journey

  • Serious binge eating problem for 30 years
  • Interfered with ability to be good psychologist
  • Efforts to ‘love himself thin’ did not work
  • Realized influence of Big Food, advertising
  • Began to understand reptilian brain (inner pig)
  • Developed system of rules to gain control
  • Logically disempowered voice of ‘inner pig’

[22:13] How often Glenn eats chocolate now

  • ‘Never’ easier than ‘sometimes’

[23:26] The prevalence of binge eating disorder

  • 5% of population meet diagnostic criteria for BED
  • Nearly everyone eats beyond best judgement
  • Never Binge Again offers techniques for control

[26:18] Glenn’s tips for developing impulse control around food

  • Get very clear on what rule is + create statement
  • Identify authentic need behind craving
  • Correct biological error (e.g.: banana-kale smoothie)
  • Remind self ‘feelings aren’t facts’
  • Listen carefully to inner pig and disempower

[31:11] The connection between dieting and overeating

  • Diet signals famine-possible environment
  • Hoard once sense food readily available
  • Solution = steady, reliable course of nutrition

[32:42] Physical vs. psychological causes of overeating

  • Focus on physical causes FIRST
  • Overload digestive system = analgesic effect
Learn More About Dr. Glenn Livingston

Never Binge Again

Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person, Stop Overeating and Binge Eating, and Stick to the Food Plan of Your Choice! by Glenn Livingston PhD

Resources

DSM-5 Diagnostic Criteria for Binge Eating Disorder

Rational Recovery: The New Cure for Substance Addiction by Jack Trimpey

May 26 2019

38mins

Play

Rank #7: Get Grounded (Literally!) & Improve Your Health—with Clint Ober of Earth FX - EP131

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Over time, we have lost contact with the Earth—literally. We wear shoes with rubber soles that prevent us from connecting with the ground, and that disconnection may be the cause of many of our modern health issues. So, how does grounding work to make our bodies’ surface charge align with that of the Earth? How does that realignment mitigate health problems like inflammation and chronic pain? And what can we do to get grounded today?

Clint Ober is the CEO of Earth FX, Inc., a research and development company that investigates the health benefits of grounding and develops innovative indoor grounding products. More importantly, he is the initiator of the Grounding Movement, an international crusade to shed our shoes and reconnect electrically to the surface of the Earth. In the last two decades, Clint has supported 20-plus research studies that collectively demonstrate how grounding reduces inflammation and promotes the normal functioning of our body systems.

On this episode, Clint joins us to explain how he discovered the health benefits of grounding and discuss the study that demonstrated why contact with the Earth is more critical than reducing EMFs. He describes how grounding improved his own sleep and eliminated his chronic pain, offering insight around why you can’t have inflammation if you’re grounded. Listen in to find out what you can do to get grounded and learn how the practice benefits us as athletes!

Topics Covered

[1:52] How Clint discovered grounding

  • 30 years in communications, building out cable systems
  • Look at life differently after major health issue in 1994
  • Sense that loss of contact with earth impacts health

[8:42] Grounding vs. EMFs and magnetic fields

  • First study measured electric fields in homes
  • 30 received grounding mat and 30 did not
  • Grounding = key to reducing inflammation
  • EMFs < important than contact with Earth

[18:38] How grounding improved Clint’s personal health

  • Able to sleep as long as grounded
  • Significant reduction in chronic pain
  • Grounding prevents inflammation

[29:05] Why you can’t have inflammation if you’re grounded

  • Animals in wild don’t suffer from health disorders
  • Excess radicals absorbed instantly by Earth’s electrons

[34:41] What you can do to get grounded

[41:44] Where to get grounded outside

  • Bare Earth, grass or concrete
  • Sand and saltwater

[44:12] How to find grounding shoes

[48:57] The benefits of grounding for athletes

  • 30 minutes after exercise dissipates red blood cells
  • Develop little/no inflammation + prevent muscle soreness
Learn More About Clint Ober

Ultimate Longevity

The Earthing Movie

Resources

The Earthing Institute

Earthing Research Studies

Dr. Stephen Sinatra

David Wolfe’s Longevity Now Conference

Earth Runners

Pluggz

Reebok ESD Shoes

Dr. Gaetan Chevalier

Dick Brown’s Grounding Research

Oct 06 2019

57mins

Play

Rank #8: A Healthy, Primal Approach to the Keto Diet—with Lindsay Taylor - EP109

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There is a lot of controversy and misunderstanding around the ketogenic diet. And the fact is, any diet that results the liver making ketones qualifies, whether it’s healthy or not. So, how do you sift through the information overload to integrate keto in a way that feels good to you? How do you get away from the value judgements and choose foods that get you closer to your health goals? How can you bring a primal approach to the keto diet, continue to enjoy healthy carbs AND achieve ketosis?

An expert on the primal/paleo and ketogenic diets and lifestyle, Lindsay Taylor, PhD, serves as the Senior Writer and Researcher at Primal Blueprint Publishing. She coauthored The Keto Reset Diet Cookbook and The Keto Reset Instant Pot Cookbook with Mark Sisson and collaborated with Layla McGowan to write Keto Passport. A psychologist by training, Lindsay shares her expertise around mindset, goal-setting and lifestyle change to Mark’s Daily Apple and the Primal Blueprint Podcast. An avid ultrarunner and triathlete, she is the lead moderator of the popular Primal Endurance and Keto Reset Facebook communities.

Today, Lindsay joins us to explain how endurance sport sparked her interest in nutrition. She shares her take on keto ‘haters’ and describes her primal approach to the keto diet. Lindsay also discusses why the average person doesn’t necessarily need to be in a constant state of ketosis and offers insight into how someone might gain weight while they’re on—or right after they stop—a keto diet. Listen in to understand the danger in labeling foods as good or bad and learn how healthy food choices are an act of self-care!

Topics Covered

[1:38] How endurance sport sparked Lindsay’s interest in nutrition

  • Forged friendships training for first triathlon with group at local gym
  • Decided to take training more seriously, started to look at food as fuel

[5:05] Lindsay’s take on keto ‘haters’

  • Branded as fad diet (for quick weight loss)
  • No one way to do keto, some unhealthy

[8:23] An example of an unhealthy keto diet

  • Come from primal sensibility (care about food quality)
  • 4 hamburger patties, butter coffee, sugar-free Cool Whip + fluff

[9:56] Lindsay’s advice on navigating the science of keto

  • Only restrict as much as have to (carbs from veggies, nuts)
  • Find source of reliable basic information

[12:45] Lindsay’s insight on being in constant ketosis

  • Important for medical applications (i.e.: MS, cancer)
  • Not necessary for average person

[15:47] The biggest myth around the keto diet

  • Misunderstanding that ketosis causes weight loss

[18:05] The possibility of gaining weight on/after a keto diet

  • Doesn’t give free reign to eat as much fat as want
  • Return to processed foods will cause inflammation
  • Water weight gain immediately after going off keto
  • May not process carbs as well after years on keto (physiological insulin resistance)

[23:00] The danger in placing value judgements on food

  • Causes people to shut down or turn off
  • Guilt + shame not motivating long-term

[27:31] Why Lindsay wrote the Keto Passport cookbook

  • People burn out on repetition of meat + vegetables
  • Don’t have to give up love of cooking or culture

[30:41] The dishes in Keto Passport that required significant changes

  • Substitute cauliflower in Jollof/Omurice
  • Dolmas (rice stuffed grape leaves)

[35:41] Lindsay’s top advice for Ali Fitness listeners

  • Don’t stress out over one perfect path
  • Make choices that make you feel good
Learn More About Lindsay Taylor

The Keto Reset

Keto Reset Facebook Group

Primal Endurance Facebook Group

Lindsay on Instagram

Resources

Keto Passport by Layla McGowan and Lindsay Taylor

The Keto Reset Diet Cookbook by Mark Sisson with Lindsay Taylor PhD

The Keto Reset Instant Pot Cookbook by Mark Sisson with Lindsay Taylor PhD and Layla McGowan

Mark’s Daily Apple Podcast

Primal Blueprint Podcast

The Primal Blueprint by Mark Sisson

Apr 28 2019

37mins

Play

Rank #9: Dr Ross Interviews Ali with Ali Fitness & Primal Health - EP100

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Our 100th episode!

Dr Ross interviews Ali and how she got to Ali Fitness and then Primal Health and where to from here.

A special 50% discount on the 28 day lifestyle program just for Ali Fitness podcast listeners. 

Click here to purchase at 50% discount (now until March) - https://programs.primal.health/offers/bnL2ULoj?coupon_code=ALIFITNESS100

Click here to find out more about the 28 Day Lifestyle Liberation and enter coupon code ALIFITNESS100 (valid through 31st Mar 2019)

Please reach out and tell Ali who you want to hear from and what topics you are interested in? 

Email Ali@ali.fitness

Feb 24 2019

34mins

Play

Rank #10: Unicorns in the Business of Fitness—with Mark Fisher - EP111

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Gyms don’t appeal to everyone. That’s why Mark Fisher Fitness isn’t a gym, it’s an Enchanted Ninja Clubhouse of Glory and Dreams. Famous for making fitness fun and inclusive, the studio delivers science-backed fitness strategies in a supportive environment. So, how do you build a successful business that balances the best practices of training with an unmatched customer service experience?

Mark Fisher is a sought-after international speaker and entrepreneur with an expertise in community-building, leadership development and positive organizational cultures. Mark and his business partner, Michael Keeler, founded Business for Unicorns in 2016, and their client roster includes Sony Music, the ACLU, and many of the leading fitness studios in the US and UK. Mark and Michael are also the cofounders of Mark Fisher Fitness, one of Men’s Health’s Top 20 Gyms in America. MFF has been featured in Forbes, The New York Times, and The Wall Street Journal, among many other publications, and the studio is known for its unprecedented growth and unique approach to community.

Today, Mark joins us to share his journey from the Broadway stage to the gym, explaining his aim to make the fitness experience entertaining and inclusive. He walks us through the services available at Mark Fisher Fitness, discussing his team’s emphasis on proper movement technique and complementary nutrition coaching. Mark also describes how the success of his studio led to the creation of Business for Unicorns and what courses and group coaching programs are available to entrepreneurs through the platform. Listen in for insight around Mark’s philosophy of 100% Belief, 0% Certainty—and learn how his off-beat approach to fitness and dedication to community has led to long-term success!

Topics Covered

[2:00] How Mark got into the health and fitness industry

  • Work out for aesthetic reasons (professional actor)
  • Passion for training surpassed love of acting
  • Deliver fun, inclusive experience in off-beat way

[7:28] Mark’s insight on extrinsic vs. intrinsic motivation

  • Nothing wrong with extrinsic motivation to look good
  • Intrinsic motivations more sustainable (i.e.: self-care)

[13:01] The services available at Mark Fisher Fitness

[17:31] Mark’s emphasis on teaching proper form

  • Ninja Baptism (culture, basic movement technique)
  • New ninjas stay in Ninja Essentials classes of 15 max
  • Coaches offer individual feedback + variations

[21:25] How MFF incorporates mobility with strength training

  • Soft tissue work + breathing techniques
  • Exploring idea of dedicated mobility class

[24:28] The impetus for Business for Unicorns

  • Success of MFF led to speaking opportunities
  • Started helping people with business informally
  • Balance of doing work + thinking about work

[29:46] The courses available through Business for Unicorns

  • 1- or 2-day live events with follow-up coaching
  • Topics not fitness specific (e.g.: customer service)
  • Unicorn Society private coaching group of fitness business owners

[34:35] Mark’s take on the opportunities for brick and mortar gyms

  • Overhead considerably higher than online space
  • Not going away, still demand for community/relationships
  • Opportunity for sophisticated operators with business chops

[40:40] Mark’s philosophy of 100% belief but 0% certainty

  • Belief necessary to take meaningful action
  • Uncertainty opens door for personal evolution
Learn More About Mark Fisher

Mark Fisher Human Being

Mark Fisher Fitness

Business for Unicorns

Email mark@businessforunicorns.com

Resources

Tom Myers

Snatched in Six Weeks

Unicorn Nutrition Coaching

Business for Unicorns 2019 Courses

Unicorn Society

Peloton

MIRROR

May 12 2019

47mins

Play

Rank #11: Is the Keto Diet Right for YOU?—with Diane Sanfilippo of Balanced Bites - EP92

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We understand that food is fuel but figuring out what fuel is best for us can be challenging. Should we follow a keto diet? Or would paleo be best? What’s the difference? And what are the benefits to being in ketosis? Diane Sanfilippo argues that there is no one-size-fits-all when it comes to nutrition, and she encourages a focus on real food rather than getting dogmatic about a single ‘right way’ to eat.

Diane is a Certified Nutrition Consultant who specializes in paleo nutrition, blood sugar regulation, food allergies and intolerances and digestive health. She is also the founder of Balanced Bites, an online resource designed to help people live a better life through real food nutrition, and cohost of the Balanced Bites Podcast. Diane is best-known as the New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and coauthor of Mediterranean Paleo Cooking. Her new book, Keto Quick Start, will be released in January 2019.

Today, Diane joins us to clarify the difference between the paleo and keto diets and explain what it means to be in ketosis. She shares the benefits of being in ketosis, discussing who might do well on a keto diet and how to adapt it for the long-term. Diane also addresses how fat-fueled athletes could modify a keto diet and why keto is beneficial to many—but not all—women. Listen in to understand why eating whole foods is more important than following a specific diet and learn Diane’s best advice on finding the nutrition plan that feels best for YOU!

Topics Covered

[1:03] The difference between paleo and keto

  • Paleo involves food choices, quality
  • Keto = eating for specific metabolic state
  • Possible to do both at same time

[3:08] The metabolic state of ketosis

  • Rely on ketones as fuel source, not glucose
  • Body naturally shifts to produce ketones

[4:17] How many grams of carbs in the keto diet

  • Different from person to person
  • 30-50 grams total

[6:27] How to know you’re in ketosis

  • Last longer between meals
  • Mental clarity, improved sleep

[7:38] Who might benefit from the keto diet

  • Struggle on high-carb, low-fat diet
  • Feel deprived or don’t enjoy food
  • Type 2 diabetes, neurological or hormonal issues

[8:40] How long you should maintain a keto diet

  • Try for 3 months, discontinue if don’t feel good
  • Can adapt for long-term with occasional breaks

[11:06] Keto for fat-fueled athletes

  • Need more carbs to replenish glycogen levels
  • May experience headaches, sluggishness in workout

[13:44] Diane’s insight on keto for women

  • Beneficial to many women
  • Discontinue if low body temp, irregular menstruation
  • Lifestyle and relationships impact way food works

[17:16] Diane’s emphasis on whole foods

  • Misguided to think keto good regardless of food quality
  • Not healthier in long-term if consuming processed foods

[20:30] Diane’s favorite go-to keto meals

  • Salads (leafy greens with protein)
  • Lettuce wraps, chicken

[22:51] What’s unique about Keto Quick Start

  • Extensive info on choosing healthy fats
  • Presents facts without being dogmatic

[30:41] Diane’s best advice on health and nutrition

  • Focus on real food
  • Eat some animal products
  • Give self grace
  • Don’t get dogmatic
Learn More About Diane Sanfilippo

Balanced Bites

Balanced Bites Podcast

Diane’s Book Tour Schedule

Diane on Instagram

Resources

Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes by Diane Sanfilippo

Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo

Books by Diane Sanfilippo

Books by Leanne Vogel

Dec 30 2018

35mins

Play

Rank #12: Leveraging Breath Work to Heal Body + Mind—with Breath & Movement Coach Marco Tesi - EP104

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“Breath work is a body practice. Through that we can change the chemistry of our body. We can change our physiology. We can change our immune responses. We can change even our brain waves … and our nervous systems.”

Marco Tesi is a breath and movement coach based in Sydney. He teaches a holistic approach to retraining the body and mind to achieve better health. To date, Marco has employed breath work to guide hundreds of people through recovery from recurring injuries and relief from chronic pain as well as stress- and anxiety-related autoimmune diseases. Marco has a bachelor’s in sport science and a master’s in sport and human health development.

Today, Marco joins us to explain how he discovered breath work and share the benefits of the practice. He discusses the science behind breathing techniques, describing the connection between our breath and the body’s physiological response. Marco walks us through his morning and evening breath work routines, explaining how the breath can be used to raise responsiveness or relax the nervous system. Listen in to understand how Marco’s approach differs from other modalities and learn how to leverage breath work to alleviate anxiety and improve athletic performance!

Topics Covered

[1:30] How Marco found breath work

  • People suffering from chronic pain (result of stress response)
  • Tool to achieve state of rest + promote healing

[3:24] How Marco benefits from breath work

  • Goal-driven perfectionist, suffered from anxiety
  • Breath work to focus and come back to body

[5:13] Marco’s decision to give up S&C coaching

  • Enjoyed team environment but emotional authority elsewhere
  • Creativity, opportunity to work one-on-one in breath work

[8:02] The science behind the benefits of breath work

  • Breathing linked to emotions, physiology (CO2 + O2 in blood)
  • Impact vagus nerve to promote anti-inflammatory response

[12:09] How breath work impacts athletic performance

  • Use dynamic techniques to go from 0 to 100 and back
  • Improved ability to rest + recover = better performance

[15:16] Marco’s approach to breath work

  • 20 minutes morning and evening to reconnect with breath
  • Focus on long exhalation phase and breath retention

[18:40] How Marco’s approach differs from other modalities

  • Reconnect with breath in daily life
  • Awareness of hyperventilation and its health impacts

[21:31] Examples of Marco’s daily breathing practice

  • AM routine—breathe in 4, hold 4, out 6
  • PM routine—breathe in 3, hold 3, out 3, hold 3

[25:44] The individual nature of breath

  • Numbers arbitrary, find own level of comfort
  • ‘Give your breath time to happen’

[27:37] The difference between Marco’s AM and PM work

  • Morning work to raise responsiveness (increase O2)
  • Evening work to relax nervous system (enhance CO2)

[30:58] Marco’s insight on incorporating movement

  • Experience breath in different parts of body as change position
  • Psychosomatic work puts you more in touch with body

[33:35] The 6 modules of Marco’s Respiro course

  1. Connect with breath
  2. Morning practice
  3. Evening practice
  4. Hyperventilation techniques
  5. Breathing + movement
  6. Breath work to address anxiety

[35:49] Marco’s advice on staying fit and healthy long-term

  • Prioritize time to be active
  • Implement time for yourself
Learn More About Marco Tesi

Marco’s Website

Marco on Facebook

Respiro on Udemy

Resources

SOMA Breathwork

Wim Hof

Mar 24 2019

40mins

Play

Rank #13: Change Your Habits OR Get Zapped!—with Maneesh Sethi of Pavlok - EP103

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In the absence of accountability, it is very difficult to break bad habits or develop positive ones. You may want to stop smoking or start eating healthy, but without immediate consequences for falling short, you fall back into old patterns. What if you knew a zap was coming if you didn’t get off your seat and follow through? Would you be more inclined to get out of bed and actually DO what you said you were going to do?

Maneesh Sethi is the founder and CEO of Pavlok, a startup leveraging aversion therapy to build wearables that change habits. The company’s core value is to help people commit to tasks—and follow through. Maneesh is also the editor-in-chief of Hack the System, a blog that offers readers unconventional approaches to succeeding in the realm of fitness, travel, business and productivity. His work has been featured in Zen Habits, The Four-Hour Workweek, and NPR, among many other media outlets.

Today, Maneesh joins us to share the science behind the Pavlok, explaining how he got the idea for the product and how you can break bad OR develop good habits with the device. He offers examples of the apps within Pavlok and discusses the metrics the device can track. Maneesh also describes how the business might evolve to expand its coaching program and integrate with other wearables, eventually becoming a SaaS product for health and fitness coaches. Listen in for Maneesh’s list of the Top Six Game-Changing Habits and learn how to use habit psychology to improve your nutrition, fitness and productivity!

Topics Covered

[1:40] Maneesh’s top six game-changing habits

  1. Sleep well
  2. Eat healthy
  3. Exercise
  4. Daily conversation
  5. Meditate
  6. Drink water

[3:46] What healthy eating looks like for Maneesh

  • Keto, low carb diet (mostly meats + veggies)
  • Eat between 12pm and 8pm

[4:13] Maneesh’s exercise routine

  • Strong lifts 5X5 workout
  • One hour, 3X per week

[5:36] How Maneesh got the idea for Pavlok

  • Hiring accountability partner led to 98% productivity
  • Build business around committing to/completing tasks

[7:42] The science behind Pavlok

  • People motivated most by negative reinforcers
  • Use aversive conditioning to eliminate bad habits

[12:27] The Pavlok habit cessation/formation process

  • Press button manually when craving bad habit
  • Betting pool to earn money for positive behavior

[15:38] Examples of the apps within Pavlok

  • Gratitude journal, morning/evening routine + sleep tracking
  • Launch of coaching program (targeted to entrepreneurs)

[18:27] What Pavlok can track at present

[21:07] How Pavlok differs from the Oura Ring

  • Pavlok does not have heartrate monitor
  • Use case for waking up (alarm during light sleep)

[23:54] The next iteration of Pavlok

  • Continue to empower people to control behavior
  • Grow coaching program, Beta test as SaaS product

[26:55] Pavlok’s 180-day money-back guarantee

  • 8-10% return rate

[27:49] Maneesh’s plans to make Pavlok work with other wearables

  • Strap available to connect with Apple Watch
  • Eventually integrate with Oura Ring, Garmin

[32:33] Maneesh’s best health and fitness advice

  • Seven hours of sleep per night
  • Write down to-do list night before + follow through
Learn More About Maneesh Sethi

Pavlok [Coupon Code: aliwatts]

Shock Clock

Hack the System

Email maneesh@pavlok.com

Resources

Maneesh on Shark Tank

‘Why I Hired a Girl on Craigslist to Slap Me in the Face’ on Hack the System

Oura Ring

RescueTime

Pavlok Productive Entrepreneur Coaching

Apple Health

If This, Then That

Garmin

Mar 17 2019

35mins

Play

Rank #14: The Future of Health Is in Sleep—with Tara Youngblood of Chili Technology - EP125

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Do you struggle to sleep through the night? How does that impact your health? Nighttime is when our bodies heal and recover. It’s when we flush out the stressors of the day. So, what can we do to enhance our natural sleep cycles and get the full benefit of a good night’s sleep?

Tara Youngblood is the Cofounder and Chief Scientist at Chili Technology, a company dedicated to the development of temperature-controlled sleep products. Since launching the ChiliPad in 2007, Tara has spent more than 10,000 hours studying the science of sleep. She authored the leading white paper exploring the benefits of cold therapy during sleep and is a highly-regarded international speaker on the topic. Tara leverages her background in physics and engineering to help shape the future of sleep-driven health, working to make sleep both easy and drug-free.

Today, Tara joins us to share the Chili Technology origin story and explain how the ChiliPad and OOLER products work. She explains the science behind core body temperature and quality sleep, citing Jerome Siegel’s research on hunter-gatherers, and walks us through the health benefits of using cold therapy while we sleep. Tara also discusses why the Chili team has elected not to make mattresses, pillows or cooling clothing, and she offers insight into the sleep cocoon she’s working on now. Listen in for Tara’s tips for getting optimal rest and learn why the future of health is in sleep!

Topics Covered

[2:00] How well Tara sleeps

  • Challenge with four boys, travel
  • Track sleep to make best of situation

[3:22] The Chili Technology origin story

  • Desire to be comfortable during sleep
  • Different temperature than husband

[5:03] How the ChiliPad works

  • Use water to cool or heat
  • Adjust temperature between 55° and 110°F

[5:54] How the OOLER differs from the ChiliPad

  • ChiliPad functions as thermostat for bed
  • Program OOLER to change temperature through night

[7:11] The patents Tara holds through Chili Technology

  • Many for structure of pad itself, how it functions
  • Two for using temperature to enhance sleep cycles

[9:29] Jerome Siegel’s work on hunter-gatherer sleep

  • Light AND temperature have impact on sleep
  • Circadian rhythms follow temperature profile

[10:57] Why Chili Technology doesn’t make mattresses

  • Lifespan doesn’t match technology
  • Pad allows for flexibility, individual preference

[13:11] Why you wake up less during the night with ChiliPad

  • Core body temp wants to drop 2° in middle of night
  • Body gets hot, wake up (sign that something wrong)

[15:56] The health benefits of using the ChiliPad

  • Overall healing effects
  • Manage stress, oxygenate blood
  • Improve metabolism + circulation

[18:44] Why the future of health is in sleep

  • Stress flushed out by sleep
  • Autoimmune, chronic pain treatments at night

[21:07] What Tara is working on now

  • Reducing EMFs in bed while sleep
  • Protective cocoon as ideal space

[23:17] Chili Technology’s expansion

  • Europe and Australian markets
  • Subtle bed size differences, cords

[24:29] Why it’s difficult to create cooling clothing

  • Electronics tethered to body create EMF field
  • Need power to cool core (portability challenge)

[27:06] Why Chili Technology doesn’t make pillows

  • Core body temperature controls sleep switch
  • Want to push circulation back toward core

[29:29] Tara’s tips for getting optimal sleep

  • Outside before 9am to trigger circadian rhythm
  • Meditate + journal to manage stress
  • Exercise and drink lots of water
  • Eat two hours before bed
  • Shut down electronics 30 minutes before bed

[33:01] Tara’s top tip for Ali Fitness listeners

  • Journey to better health starts with tiny habits
Learn More About Tara Youngblood

Chili Technology

Chili on Facebook

Discount Code ALIFITNESS25

Resources

Tara’s White Paper on Cold Therapy & Sleep

Clifford Saper’s Research on the Sleep Switch

Jerome Siegel’s Research on Hunter-Gatherer Sleep

Oura Ring

Tiny Habits with BJ Fogg

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

James Clear on Ali Fitness EP097

Aug 18 2019

35mins

Play

Rank #15: Breaking Bad & Building Good Habits—with James Clear - EP97

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Why is it so hard to incorporate new, healthy habits into our lives? Why is it even more difficult to eliminate bad ones? The problem is, we are wired to make decisions based on immediate reward. Bad habits provide this instant gratification, while the reward of good habits is based in the future. Is there a way to shift the balance and give ourselves an immediate reward for doing the right thing? Or build in a cost to making a poor choice?

James Clear is the author of New York Times bestseller Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the creator of The Habits Academy, an elite training platform for building better habits in your business and personal life. His work has been featured in Entrepreneur, TIME and on CBS This Morning, among many other national media outlets. James also happens to be a talented travel photographer and accomplished weightlifter.

Today, James joins us to explain how results serve as a lagging indicator of the habits that preceded them. He walks us through the four stages of the Habit Loop, describing the crucial role craving plays in appreciating the individual response to a particular cue. James also discusses the elimination of bad habits, offering advice around restructuring your environment and putting space between you and temptation. Listen in for insight on aligning an immediate reward with your long-term goals and learn the best strategies to make healthy habits a part of your new normal!

Topics Covered

[0:56] How habit-forming leads to a better life

  • Habits play central role in outcomes
  • ‘You get what you repeat’

[3:16] Why systems are more important than goals

  • Goals afford clarity, direction
  • More useful to spend energy on process

[5:32] The percentage of daily actions that are habits

  • 40-50% of behavior automatic, unconscious
  • Much higher percentage influenced by habit

[8:26] The spectrum of conscious to unconscious habit

  • Repetition leads to muscle memory
  • As fluency increases, more unconscious

[10:49] James’ take on how long it takes to build habits

  • Based on frequency vs. time elapsed
  • Not finish line to cross but lifestyle to live

[14:05] The four stages of the Habit Loop

  1. Cue
  2. Craving
  3. Response
  4. Reward

[19:33] How to build in an immediate cost or reward

  • Lock in future behavior with commitment device
  • Align immediate reward with long-term goal

[22:04] How to handle tradeoffs (i.e.: sleep vs. workout)

  • Get clarity around overall identity
  • ‘What does my body need today?’
  • Reduce scope but stick to schedule

[27:08] How to choose the first habit to implement

  • Identify keystone habit that pulls rest in line
  • ‘What do I do when days go well?’

[31:03] James’ advice on starting a meditation routine

  • Set an implementation intention (plan when/where)
  • Scale down to just one minute in beginning
  • Stack on top of current habit (e.g.: morning coffee)

[34:33] The value in priming your environment

  • Make new habit convenient, frictionless
  • Can be digital or physical

[35:52] James’ insight on eliminating bad habits

  • Restructure environment so not as easy
  • Reduce exposure (i.e.: unfollow food blogs)

[40:13] The concept of habit stacking bad with good

  • Create space between you and temptation
  • Example to drink water before soda

[42:50] Why it’s useful to analyze your cravings

  • Understand motives puts in position to resolve
  • Must be willing to experiment with substitution

[46:02] James’ top strategy on where to start

  • Employ 2-minute rule
  • Master art of showing up

[47:35] How to offset the all-or-nothing mentality

  • ‘Never miss twice’
  • Start new streak asap
Learn More About James Clear

James’ Website

James on Facebook

James on Instagram

James on Twitter

The Habits Academy

Resources

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Charles Duhigg

The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg

Headspace

Feb 03 2019

52mins

Play

Rank #16: What’s Hijacking Your Health & Happiness?—with Dr. Brian Brown - EP134

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There’s a direct correlation between health and happiness. Any yet, traditional medicine treats our unhappiness with antidepressants. The medical community manages symptoms of anxiety and depression with drugs—rather than taking the time to find the root cause of our health issues. So, what can we do to stop poor health from hijacking our happiness?

Dr. Brian Brown is the peak longevity strategist behind The Optimal CEO, a functional medicine practice that helps high-level entrepreneurs, influencers and CEOs achieve optimal health. He works with clients to develop a custom wellness plan, supporting them in resolving hidden imbalances and achieving peak performance.

On this episode of Ali Fitness, Dr. Brown joins us to discuss his transition from psychiatry to functional medicine, walking us through his personal wellness journey and exploring the connection between poor health and depression. He describes the differences between traditional and functional medicine, sharing his approach to finding root causes and discussing who is a good candidate to work with his clinic. Dr. Brown also weighs in on weight loss, hydration, and the controversy around hypothyroidism. Listen in for insight into how health is hijacking our happiness and learn what you can do TODAY to optimize for longevity!

Topics Covered

[1:03] Dr. Brown’s transition from psychiatry to functional medicine

  • 16-year struggle with depression (9 different antidepressants)
  • Professional training treated symptoms, not root cause

[4:20] Dr. Brown’s approach to finding the root cause

  • 2-hour initial consult and hour-long follow-up visit
  • Review medical history, diagnostic test results

[6:47] Dr. Brown’s personal process for improving his health

  • Deal with Hashimoto’s and hormonal imbalance first
  • Address gut health and adrenals, NeuroGenomic testing
  • Mood improved as other health issues resolved

[12:15] The direct correlation between health and depression

  • Cut back on antidepressants as health improved
  • Eliminated need for antidepressants in 3 years

[15:51] The root cause of Dr. Brown’s health issues

  • Endured night terrors since electrocution at age 5
  • Monitor revealed damage, heart stopping 3X/night
  • Body dumping adrenaline to jumpstart heart

[19:26] Dr. Brown’s insight around the value of hydration

  • 3L for women, 4L for men every day
  • Improves depression, anxiety and sleep

[22:31] How Dr. Brown lost 150 pounds

  • Patience in process (slow, gradual steps down)
  • Insulin regulation = root of weight management

[25:00] Who is a good fit for Dr. Brown’s clinic

  • Autoimmune conditions, thyroid or hormone imbalances
  • High performers with brain fog and/or fatigue
  • Patients who want to transition off antidepressants

[29:00] The controversy around the thyroid

  • Standards for hypothyroidism raised in 2002
  • TSH from 3.5 to 5.0 (only market used to diagnose)

[35:49] How health is hijacking our happiness

  • Traditional approach leaves symptoms untreated (normal range)
  • Prescribed antidepressants because ‘all in your head’

[38:32] Dr. Brown’s top tip for Ali Fitness listeners

  • Take time to breathe
Learn More About Dr. Brian Brown

Dr. Brown’s Website

The Optimal CEO on Instagram

Work with Dr. Brown

Resources

Happiness Hijackers by Dr. Brian G. Brown

Healthy Gut, Healthy You by Dr. Michael Ruscio

Dr. Jason Fung

EMDR Trauma Therapy

Dr. Michael Ruscio

Dr. Ernst J. Schaefer

Nov 17 2019

42mins

Play

Rank #17: Rerun: How to Get Fast by Slowing Down with Six-Time Iron Man Champion Triathlete Mark Allen - EP001

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 ‘How do you get faster by slowing down?’ Today’s guest enjoyed a 15-year career as an elite triathlete – and improved year after year – because he learned to train smart, avoid injury and burnout, and build a deep level of fitness. 

Mark Allen is one of the most decorated triathletes in the history of the sport. He is a six-time champion of the Ironman Triathlon Hawaii, a ten-time winner of the Nice International Championships, and the only triathlete to have a 20-race winning streak. Mark was named Triathlete of the Year six times, he is a member of the Ironman Triathlon Hall of Fame, and he was voted ‘The Greatest Endurance Athlete of All Time’ in a worldwide poll conducted by ESPN in 2012.

Today Mark runs MarkAllenCoaching, a global online training community which serves athletes at all levels, from beginners through elite triathletes. He is a sought-after speaker and consultant, as well as the co-author of Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You. Mark joins Ali to share his wealth of knowledge and experience, explaining how to train smart and offering his advice with regard to strength training. Listen in to understand Mark’s approach to nutrition and the value of meditation practice.

Topics Covered

[1:01] Mark’s secrets to a 15-year career

  • Trained smart, building his aerobic system (heart rate 155bpm)
  • Long off-seasons to recharge
  • Only raced 7-8 times per year

[6:03] How it felt when Maffetone advised Mark to slow down in training

  • ‘How do you get faster by slowing down?’
  • Fellow triathlete Colleen Cannon urged Mark to stick with it
  • Aerobic development allows you to maximize the speed you have
  • Saw results at race in Kauai two months later

[8:18] Mark’s psychology going into that first race in Kauai

  • Low expectations (only one speed session in preparation)
  • Didn’t know how training would translate to performance
  • Pleasantly surprised to have deeper bank of energy to tap into

[10:35] Additional strategies Mark employed to train smart

  • Incorporated strength training via coach Diane Buchta
  • Dramatic change as rebuilt muscle mass

[12 :47] How Mark would have trained differently if he knew then what he knows now

  • Functional strength work
  • Incorporate an element of balance into strength work
  • Engage multiple muscles in any one movement

[16:09] How Mark integrates strength and conditioning into training for his clients

  • Triathletes over 35 see biggest gains from strength work
  • Keep it simple – the mind must be quiet for maximum impact

[19:34] Mark’s guidance for achieving a quiet mind

  • Make it your focus
  • Allow yourself to get absorbed in the natural environment
  • Can be challenging during the chaos of a race
  • Must stay fully engaged to give everything you have

[21:26] Mark’s meditation training with Brant Secunda

  • Develop relationship with nature
  • Answers to big questions come when your mind is quiet
  • Important to train mind as well as body

[26:47] Additional qualities that attributed to Mark’s success

  • ‘Great sleeper’ (10 hours per night)
  • Ability to let it go – didn’t spend the evening on analysis

[29:18] How Mark approached nutrition

  • Balanced diet – not afraid of fat
  • High nutrient-density foods
  • Didn’t eat as much as competitors
  • Body got what it needed with fewer calories

[31:49] Mark’s approach to nutrition during races

  • Things body could absorb quickly, i.e.: sports drinks
  • Energy equation: How fast can I go, but get carbs in quickly enough to maintain pace?
  • Aerobic training allowed him to use fat for fuel
  • He needed fewer carbs to sustain pace

[34:26] The relationship between health and fitness for elite athletes

  • Triathlons put huge demand on body
  • Always one step away from injury or burnout
  • Takes time to replace energy, nutrients
  • Competing once in a while makes you stronger
  • Trying to sustain peak level year after year can take a toll on health
  • Autopsies on long-distance runners found severely malnourished

[38:00] How Mark knew it was time to retire

  • Achieved best preparation for Iron Man in 1995
  • Saw no reason to go back
  • Witnessed others who couldn’t enjoy exercise after career due to injury, etc.

[39:40] How Mark moved on after racing

  • Wasn’t difficult because he didn’t thrive on competition
  • He loved training and exploring the body’s capabilities – which he can still do
  • Surfing allows him to daydream and quiet his mind now

Learn More About Mark Allen

MarkAllenCoaching

Shamanism: Brant Secunda

Resources Mentioned

Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You by Mark Allen and Brant Secunda

Dec 23 2018

45mins

Play

Rank #18: Mindful Nutrition & Natural Sweeteners—with Thom King - EP112

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Sugar is addictive. It triggers the same pleasure zones in your brain as cocaine and causes insulin levels to spike. So, what are the natural alternatives to sugar that don’t have these adverse effects? How do they impact the body differently? And how do natural sweeteners like stevia and monk fruit differ from artificial ones like Sucrose or Aspartame?   

Thom King is the founder of Steviva, a consumer food brand that produces all-natural sweeteners, and Icon Foods, an ingredients company dedicated to supplying the natural health foods industry with natural alternatives to sugar. Thom’s latest food science venture is Guy Gone Keto, a new consumer line of keto condiments. He is also the author of Guy Gone Keto: How to Lose Weight, Feel Great, and Achieve Lifelong Fitness

Today, Thom joins us to explain how his own struggle with weight inspired his business ventures in natural sweeteners. He offers insight around how the mind-body-spirit connection applies to food and shares his philosophy of doing good in order to do well. Thom also discusses how adopting a keto diet curbed his addiction to sugar, why people don’t get addicted to natural sweeteners, and what to watch out for on ingredient statements. Listen in for Thom’s advice on using your pain as leverage to make lifestyle change and learn how natural sugar alternatives can support your health and fitness journey!

Topics Covered

[1:42] Thom’s health and fitness journey

  • Struggle with weight, self-worth in early 30’s
  • Commit to make keto lifestyle (not just diet)

[4:15] How the body-mind-spirit connection applies to food

  • Mindless munching epidemic (addiction vs. sustenance)
  • Stay present, get involved in process + honor food

[8:18] Thom’s ‘do good to do well’ philosophy

  • Focus on money unhealthy for you, world at large
  • Leave legacy (i.e.: drive down metabolic disease)

[10:02] What inspired Thom to start his business

  • Personal struggle with weight + interest in nutrition
  • Introduced to stevia plant, idea for natural sweetener

[11:29] How Thom curbed his addiction to sugar

  • ‘Metabolic wreck’ in high school and college
  • Cravings declined six months into keto diet

[13:13] Why there is still a market for natural sweeteners

  • Childhood obesity, type 2 diabetes continue to rise

[14:21] Thom’s go-to natural sweetener

  • KetoseSweet+ (stevia, monk fruit and allulose)
  • Depressed blood sugar and raised ketones

[16:30] The variety of constituents in the stevia plant

  • 13 different steviol glycosides in leaves
  • Stevioside and rebaudioside A most pronounced

[17:59] Thom’s insight on stevia ingredient statements

  • 300X sweeter than sugar (blends most appropriate)
  • Watch out for blends with starches, other sugars

[19:39] The potential detrimental effects of natural sweeteners

  • Small number of people have allergic reaction
  • Still studying long-term effects of allulose

[23:54] Why people don’t get addicted to natural sweeteners

  • Don’t trigger same pleasure zones in brain as sugar
  • Exist in nature, don’t cause spike in insulin

[27:31] The inspiration for Thom’s condiment line

  • Missed ketchup, BBQ sauce on keto diet
  • Make without sugar + include healthy fats

[32:55] What Thom does for exercise and movement

  • Up by 5am for Hour of Power (journal + exercise)
  • Run, cycle, row, TRX, dumbbells, boxing and yoga

[34:23] Thom’s take the future of consumer foods

  • Legacy brands get into paleo, keto categories
  • Big companies buy out smaller (integrity critical)

[37:32] Thom’s advice for people struggling with weight

  • Use pain as leverage
  • Develop discipline/routine
Learn More About Thom King

Steviva Natural Sweeteners

Icon Foods

Guy Gone Keto

Guy Gone Keto: How to Lose Weight, Feel Great, and Achieve Lifelong Fitness by Thom King

Resources

Wisdom Natural Brands

KetoseSweet+

FitCon

Primal Kitchen

May 19 2019

42mins

Play

Rank #19: Being the Best is About the Journey to Your Goals—with Monika Sattler - EP99

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As endurance athletes, we are good at goals. We know what it takes to prepare for a race, building a step-by-step plan to achieve a certain result. But what happens if you fall short? Do you see the experience as a failure? Or can you make the mindset shift to treat life like an adventure and truly enjoy the journey—whether or not the execution was perfect?

Monika is a speaker, author and entrepreneur. She runs RAD Potential Coaching, a practice that focuses on authenticity and natural strengths. Monika combines the lessons learned from her unique experience as an IT management consultant and successful cyclist to empower her audience to reach their potential. She is also a multiple academic and athletic scholarship recipient, former Division I Volleyball player, and professional cyclist and adventure racer. Perhaps most notably, Monika set a world record in cycling, becoming the first female in history to complete the Vuelta a España.

Today, Monika joins us to share her experience as the first woman to ride the Vuelta a España, explaining how she trained for the event and what motivated her to take on the challenge. She discusses the women’s empowerment workshops she offers, sharing her top 5 strategies for gaining respect and excelling in any environment. Listen in for Monika’s insight on viewing life as an adventure and learn why life is about the journey—not perfect execution.

Topics Covered

[0:58] Monika’s fitness journey

  • Played college volleyball in US on scholarship
  • Started adventure racing, excelled at cycling

[2:11] Monika’s experience riding the Vuelta a España

  • Rode every stage hours before male professionals
  • 3,300 km ride, first woman in history to complete
  • Inspire others to go after big challenges

[4:31] Why Grand Tour races are not open to women

  • Media concerns re: interest in televised event
  • Men faster while women excel in endurance

[6:44] How Monika trained for the Vuelta a España

  • No structured training (keep it fun)
  • Ate local food, drank water during ride

[9:44] Monika’s view of competitive races

  • UCI in Philadelphia, Netherlands
  • Prefers mental aspect of ultra-endurance races

[10:47] Monika’s next big challenge

  • 330 km ride, 12K-meter climb in Andorra
  • Goal to finish in 24 hours (fastest male 18 hours)

[12:06] The theme of Monika’s book

  • Okay to fail, doubt and make mistakes
  • See life as adventure to appreciate experience

[14:10] Monika’s focus on women’s empowerment

  • Experience in male-dominated fields (IT, cycling)
  • Able to gain respect and be seen as equal
  • Share lessons with women who want to excel

[16:10] Monika’s top 5 strategies for gaining respect

  1. Be real, authentic
  2. Focus on self (vs. comparison)
  3. Work hard to achieve best version of self
  4. Don’t make self inferior
  5. Stay true to morals

[18:33] The audience for Monika’s empowerment workshops

  • Corporations interested in workplace equality
  • Individuals aspire to excel in any environment

[20:55] Monika’s take on the fitness and health of pro cyclists

  • All must be very fit
  • Health very individual

[21:51] Monika’s systems of training and recovery

  • No coach, believes in listening to body
  • 5 rides/week (with male pros on Saturday)
  • 8 hours of sleep every night

[24:49] Monika’s strength training routine

  • Leg day on Mondays
  • Upper body on Wednesdays

[27:08] Monika’s thoughts on competitive cycling

  • Prefers to create own challenges
  • Compete against self

[29:10] Monika’s advice for Ali Fitness listeners

  • Goals important to give sense of focus
  • Individual journey MOST important
  • Make life adventure (not about perfect execution)
Learn More About Monika Sattler

RAD Potential Coaching

Monika on Instagram

Resources

Unleashing the Devil in You: A Raw, Unfiltered Story About Adventure, Failure and the Pursuit of a Seemingly Impossible Dream by Monika Sattler

Feb 17 2019

32mins

Play

Rank #20: Blocking Blue-Light at Night for Optimal Sleep—with James Swanwick - EP93

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The quality of your sleep has a profound impact on your overall health and wellbeing. Unfortunately, we live in a world filled with artificial light that fools our bodies into thinking that it’s always daytime—and ultimately disrupts our sleep. What can we do to minimize our exposure to blue-light and make our nights more restful and restorative?

James Swanwick is a health coach, speaker, investor and entrepreneur. He is the creator of Swannies blue-light blocking glasses and the cofounder of Swanwick Sleep. James is also a former SportsCenter anchor and host of The James Swanwick Show podcast. He was honored as one of Forbes Top 25 Networking Experts.

Today, James joins us to offer his best advice around achieving optimal sleep. He explains how he developed an interest in the science of sleep and shares his personal health journey. James also discusses what he learned about peak performance from high-level athletes as an ESPN anchor. Listen in to understand how eliminating alcohol led James to other healthy habits and learn what you can do to sleep deeper and feel more refreshed each day!

Topics Covered

[0:42] How sleep became James’ focus

  • Friend introduced to idea of blocking blue-light
  • Slept deeper and felt more refreshed
  • Created own range of glasses, products

[3:22] The sleep hacks that didn’t work for James

  • Melatonin (became dependent)
  • Implementing consistent bedtime

[4:55] When to wear blue-light blocking glasses

  • Last hour before sleep
  • During day for relief from extended exposure

[7:25] How to avoid blue-light without glasses

  • Live nighttime life by candlelight
  • Block as much artificial light as possible

[9:52] James’ free sleep hacks

  • Let sun hit skin within 5 minutes of waking
  • Engage in morning exercise
  • Avoid caffeine after 2pm
  • Sleep in 65- to 69-degree temperature
  • Eat well and drink water
  • Reduce stress, anxiety (meditation)

[15:55] James’ best practices for Wi-Fi and computer use

  • Turn off Wi-Fi at night if possible
  • Stop using computer/phone 2 hours before bed

[17:39] James’ tips for achieving optimal sleep

  • Apps to strip blue-light from laptop/phone
  • Blackout curtains, silk sleeping mask
  • Lavender and eucalyptus essential oils
  • Magnesium supplements
  • Earplugs OR soothing sounds
  • Establish consistent wake-up time

[25:31] What James learned from high-level athletes

  • Feel fear but take action anyway, trust safety net
  • Unwavering commitment to peak performance
  • Consistency in training, nutrition (sets and reps)

[32:33] James’ personal health and wellness habits

  • Eliminating alcohol led to series of healthy practices
  • Write down 20 things grateful for before touch phone
  • Take care of flowers as inspiration to take care of self

[37:37] James’ top advice for health and wellbeing

Learn More About James Swanwick

James’ Website

Swanwick Sleep

The James Swanwick Show

Resources

30-Day No Alcohol Challenge

Landmark Forum

Lighting Science

Phillips Wake-Up Lights

Joovv

Ben Greenfield Fitness

Dr. Michael Breus

f.lux

Night Shift for iPhone

Twilight for Android

Calm App

Headspace

Mark Wahlberg on Instagram

Vipassana Meditation

Jan 06 2019

41mins

Play