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Health & Fitness
Science

Optimal Performance Podcast

Updated 3 days ago

Health & Fitness
Science
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Optimal Performance is the podcast all about taking your mental and physical performance to the next level. Whether it's through nootropics, cutting-edge biohacking techniques, or adjusting your approach to nutrition and fitness, we'll have the best minds in the industry on to talk about how you can achieve optimal performance in all areas of your life.

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Optimal Performance is the podcast all about taking your mental and physical performance to the next level. Whether it's through nootropics, cutting-edge biohacking techniques, or adjusting your approach to nutrition and fitness, we'll have the best minds in the industry on to talk about how you can achieve optimal performance in all areas of your life.

iTunes Ratings

210 Ratings
Average Ratings
192
7
2
5
4

Sean is a beast

By Mike ardner - Feb 13 2020
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Sean brings the fire every podcast anything to do bettering yourself i look forward to every podcast and he's turned me on to guest's i'd never have known about. great job always bring that value !!! thank you sir !!!

Love the content!!!

By Jbirdjayhawk - Dec 04 2019
Read more
Super meaningful. Great guests.

iTunes Ratings

210 Ratings
Average Ratings
192
7
2
5
4

Sean is a beast

By Mike ardner - Feb 13 2020
Read more
Sean brings the fire every podcast anything to do bettering yourself i look forward to every podcast and he's turned me on to guest's i'd never have known about. great job always bring that value !!! thank you sir !!!

Love the content!!!

By Jbirdjayhawk - Dec 04 2019
Read more
Super meaningful. Great guests.
Cover image of Optimal Performance Podcast

Optimal Performance Podcast

Latest release on Feb 17, 2020

The Best Episodes Ranked Using User Listens

Updated by OwlTail 3 days ago

Rank #1: OPP 182 Hacking Growth Hormone in 10 Min A Day with Dr. John Jaquish

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10 Minutes a day, no weights, no cardio with ridiculous results. Research scientist and inventor Dr. John Jaquish joins us to explain the astonishing results I've been getting with X3 band workouts. Bigger muscles, increased GH and simply the most effective workout system I've ever experienced. 

Nov 06 2018

1hr 27mins

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Rank #2: 171: The Big Fat Surprise and Debunking the Traditional Diet

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On today's episode of the Optimal Performance Podcast, we digging with Nina Teicholz called The Big Fat Surprise.  This book took 10 years to write because Nina got into so many different studies about how saturated fats were bad for you.

Her book tells the story of why it is the way that it is now, why the food pyramid is set up the way it is and it's a fascinating conversation overall. 

A lot of us already know why butter, meat and cheese belong in a healthy diet.  That's not that off the wall for most of you listeners.  But Nina gets into the politics and policy surrounding around our nations health guidelines.

 We've included 2 of the studies that Nina Teicholz mentions including the Paddon-Jones review (first laid out the meal distribution argument) and the PROT-AGE study group (the paper that "protein folks" always use to begin our arguments that the RDA is not adequate for older adults).

It's a really cool converation, it moves moves quickly and I think you're all gonna enjoy. 

P.S. First time purchasers from Natural Stacks can get 15% off their order by using the code MAC15 at checkout.  Check out our Mood Stack if you agree that feeling good means keeping your body healthy and your mind at peace.

Episode Outline
  • Intro [1:30]
  • Nina Teicholz's Stack [3:00]
  • Debunking Dietary Myths and The Big Fat Surprise [6:00]
  • Undoing the Traditional Diet and Today's Issues [10:15]
  • Are our people being kept sick? [14:30]
  • What is it going to take to reprogram our diets? [18:15]
  • What are you faced with since writing your book? [23:30]
  • What are some examples of good rigerous science? [28:40]
  • What drew you to this line of work? [31:20]
  • Finding Your Own True Dietary Bliss [35:00]
  • Who is getting nutrition right? [39:00]
  • The difference in changes between men and women. [41:45]
  • What's up next for Nina Teicholz? [45:15]
  • Outro [48:00]
Links & Resources Connect With Us Follow Sean McCormick

Instagram: http://bit.ly/OPPMacTwitter: http://bit.ly/OPPMacTwitter

Follow Natural Stacks

Twitter: http://bit.ly/NsTwitterInstagram: http://bit.ly/NsInstagramFacebook: http://bit.ly/NsFacebook

Shop Natural Stacks

Shop: http://bit.ly/OPPShop

May 08 2018

49mins

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Rank #3: 214 How To Re-Program Your Crippling Subconscious Mind With Dr. Bruce Lipton

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Dr. Bruce Lipton has done a ton of fascinating work in stem cell research, epigenetics and consciousness. 

Author of "Biology of Belief," a one-of-a-kind book which tackles epigenetics and a consciousness based understanding of biology. 

In this episode we cover:

  • The difference between our conscious and subconscious mind
  • 3 powerful, practical techniques for re-programming the subconscious mind (which is limiting each of us)
  • The power and effectiveness of positive, present-tense belief statements
  • How energy psychology modalities can provide you an opportunity to engage super learning for new skills and behaviors like speed reading .
  • Magneto Encephalogram test prove that our thoughts emirate out side of our body. Science can read your thoughts without Electro Encephalogram requiring touch… Our thoughts come out of us and into the environment around us.

Jun 14 2019

1hr 10mins

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Rank #4: OPP177- COMMON SENSE KETO

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"I don't believe in cheat days whatsoever," said today's OPP guest Jack McAnespy. Who at over 300lbs discovered the Ketogenic diet, and within 6 months lost over 125lbs. Jack stays killing it, and has since started the Facebook group "Common Sense Keto," amassing over 125,000 members. Managing a Facebook group of this size is like a full time job, but Jack loves being able to help people with Keto, just as Keto helped him. In this podcast Jack shares his advice for those interested in starting the Keto diet, discusses his experience with Fruitarianism, and shares some of his most important life lessons he has learned over the last year. 

Jun 26 2018

1hr 9mins

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Rank #5: 221 TRU NIAGEN, NAD & Longevity With Rob Fried From Chromadex

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Rob Fried is the CEO of Chromadex which makes TRU NIAGEN. And when you hear why he's so excited for this game-changing product - it'll all make sense. 

SERIOUSLY - YOU SHOULD CHECK IT OUT - LINK HERE

I've been taking it for just over a month and here are the benefits I've noticed. 

• More muscle mass

• Increased energy, especially in the evening time

• Motivated to get work done so I can enjoy the day

• Stronger drive to to play with my kids

The science is strong, the results are consistent and the formula is proven effective - so I'm excited to be releasing this conversation to you. 

Here's the boiled down science. Nicotinamide Riboside (NR) when consumed, converts to NAD in the body. NAD is required for ATP production (energy). 

Between the ages of 20 and 40, our NAD levels decrease by 50%, and another 50% from 40-60. Without sufficient NAD levels we simply cannot function at a high level of energy. When you supplement with NR, your body converts it, uses it, and makes you more efficient and more resilient at the cellular level. 

Fascinating shit. 

In this episode we cover:

• Why taking NAD orally is not efficient

• Why IV NAD protocols are not optimal

• How and why our NAD levels decrease over time

• The scientific support of TRU NIAGEN

• Why other companies offering NAD supplements are inferior

Enjoy! 

Aug 05 2019

1hr 22mins

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Rank #6: OPP178- Talking Probiotics with Natural Stacks Founder Roy Krebs

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Probiotics for specific health conditions is the future, said Natural Stacks Co-Founder Roy Krebs on episode 178 of the OPP. That is exactly what Roy is doing with his newest Natural Stacks product, BrainBiotic. A Probiotic for your brain, that features 4 specific probiotic strains that are backed by studies to promote brain health. Roy joins the OPP and discusses, in depth, the industry of probiotics and gets into the positive and negative affects that surround the industry and what you need to look out for, *hint hint* its not all about the CFU count!

Jul 17 2018

1hr 29mins

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Rank #7: 168: The Cure for Alzheimers - A World Without Aging

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In this episode of the OPP I talk with Dr. Michael Fossel.  We have an amazing conversation about longevity, a possible cure for Alzheimers and other cognitive degenerative diseases.  Dr. Fossel is the author of The Telomorase Revolution and is the founder and former Editor in Chief of Rejuvenation Research.

He's best known best for his views on telomerase therapy as a possible treatment for cellular senescence in human age related disease.  Our conversation moves really quickly, and I get to ask how we include our longevity, his stack, personal work, and the potential for human trials into the reversal of Alzheimers.

Alzheimers is brutal and this is pretty big stuff.

Outline
  • Intro [2:30]
  • How does aging happen? [05:40]
  • What is telomerase? [8:00]
  • What are you working on now? [9:45]
  • What would a treatment reversing Alzheimers look like? [12:00]
  • What are we looking at in terms of increased lifespan? [15:45]
  • Are there any diseases that can't be reversed through therapy? [18:30]
  • Length vs Relative Length of Telomeres [21:15]
  • Telomere testing and efficacy [25:00]
  • Supplements helping with brain efficiency [31:00]
  • Stem cell and gene therapy [36:30]
  • What drew you into this line of work? [41:00]
  • Longevity goals [45:15]
  • How does cannabis fit into longevity? [53:00]
  • The future of telomerase [55:30]
  • Outro [57:15]
Links & Resources Connect With Us Follow Sean McCormick

Instagram: http://bit.ly/OPPMacTwitter: http://bit.ly/OPPMacTwitter

Follow Natural Stacks

Twitter: http://bit.ly/NsTwitterInstagram: http://bit.ly/NsInstagram Facebook: http://bit.ly/NsFacebook

Shop Natural Stacks

Shop: http://bit.ly/OPPShop

Apr 17 2018

58mins

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Rank #8: 206 Never Binge Again with Dr. Glenn Livingston

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Biohacking tech is awesome. Tracking steps and calories is fine but many of us lack the mental techniques to really shape our behavior. 

What if we had a mental framework that could really stave off our biological urge to binge eat? Now we do. 

Dr. Glenn Livingston Ph.D. is a veteran psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. He knows how the deck is stacked against us. 

That's why he wrote "Never Binge Again." Born from his journal entries while developing a psychologically informed approach to stop his own battle with food obsession. 

In this episode we cover:

• Why you cannot love yourself out of binge eating

• How calling your urges your "pig" can help you overcome bad habits

• How our reptilian brain, Big Food and conditioning leads to overeating

• The many resources that go into developing food-like-substances aimed specifically at getting us hooked

Connect With Us Follow Sean McCormick

Instagram: https://bit.ly/2UDHX3n

Twitter: http://bit.ly/OPPMacTwitter

Follow Natural Stacks

Twitter: http://bit.ly/NsTwitterInstagram: http://bit.ly/NsInstagram Facebook: http://bit.ly/NsFacebook

Apr 22 2019

59mins

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Rank #9: 166: Microdosing Psychedelics with Paul Austin

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We're really going there this week...

Our conversation with Paul Austin takes us down the rabbit hole of microdosing: using sub-perceptual doses of psychedelics to perform at a higher level.

Our specific and narrow look explores which psychedelics and at what doses to experience different effects. We discuss the different application of microdosing psilocybin, LSD, and MDMA, to perform at a higher level, think creatively, and reduce depression and anxiety. 

For those of you pushing the boundaries of your brain and performance, this is a must hear discussion. 

Follow Sean McCormick

Instagram: http://bit.ly/OPPMac

Twitter: http://bit.ly/OPPMacTwitter

Follow Natural Stacks

Twitter: http://bit.ly/NsTwitter

Instagram: http://bit.ly/NsInstagram

Facebook: http://bit.ly/NsFacebook

Shop Natural Stacks

Shop: http://bit.ly/OPPShop

Apr 03 2018

1hr 20mins

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Rank #10: 191 Intermittent fasting - the missing piece of your health with Siim Land

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Ketosis, Fasting, Autophagy, Optimizing your physiology. 

Siim Land joins us to dive into how and why you should be considering intermittent fasting. Siim's popular Youtube channel, podcast and bio-hacking conference cover the nuts and bolts of optimizing your performance - bingo! 

We cover:

• Eating for autophagy

• Fasting techniques and protocols

• Eating windows and sleep quality

• How to avoid saggy skin after rapid weight loss

• Ketosis for mental sharpness

• Plus a new supplement I've never heard of

Plus more of course. 

As always, thanks for listening. 

Jan 07 2019

1hr 7mins

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Rank #11: 191 Carnivore Diet Podcast with Shawn Baker MD

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And here we go!

Shawn Baker MD - the leading proponent of the carnivore diet joins us for a second appearance on the OPP.

This approach to primal eating is gaining popularity across the globe due to the results people are experiencing. Alleviation of gut issues, lupus, Rheumetoid arthritis, chronic fatigue and chronic inflammation.

We dive deep into it's core as a food-allergy elimination diet and we cover the vegan agenda and the origins of vegetarianism in the western world, de-bunking the methane pollution myth, "Clean Meat," meat alternatives, dietary approaches for children, what eating only animal products is doing to my - ahem...waste protocol and much much more. 

This episode may shock you....and that's ok, we all need a little shocking from time to time. 

I (Sean) am participating World Carnivore Month Jan 2019 to see how my body responds and also to see what it does to a candida issue I'm dealing with in my gut. I share some of my experience in this episode too.

Enjoy

Jan 14 2019

1hr 27mins

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Rank #12: 195 HGH boosting breath work, Big Pharma ills, SOMA breath with The Renegade Pharmacist Niraj Naik

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The Renegade Pharmacist joins us for a fascinating conversation about personal health, self-empowerment, healing the self through breath, meditation, yoga and dance. His SOMA Breath program is a powerful process of healing from the inside out. BELIEVE ME...watch the testimonials on the site. 

Niraj was a stressed out pharmacist for a major corporation in the UK which lead him to bed rest and pooping blood 40 times a day before he realized he had to make a massive shift in his life. The diagnosis and subsequent pharmaceuticals he was taking for his colitis proved ineffective in treating him.

His health and mental well-being got so bad that he began to have suicidal thoughts. It was the principles of breath and movement, plus colostrum and Aryuvedic eating approaches that healed him and lead him on a journey to help others. 

NOW - Niraj produces music festivals, works with Wim Hof, hosts healing retreats and advocates for healing from within.

SPECIAL OFFERS

COLOSTRUM: Get your hands on the gut healing, vitality boosting colostrum that helped Niraj literally turn his health around. 

Head to Soma Breath and use SOMA20 for 20% off breath work protocols, classes and more. 

In this Episode we cover:

• The blood-sucking western medical structure

• Aryuvedic principals for our current world

• Measuring your health through timed breath holds

• Intermittent hypoxia

• Endogenous DMT/Altered States through your breath

• The power of the healing in a group

• Stem Cell optimization through breathing

And much more! Pull up Notes on your phone and follow along this fascinating and jam-packed episode!

Feb 03 2019

1hr 26mins

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Rank #13: 239 Muscle Building Hacks In 10 Min A Day With Dr. John Jaquish

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It's not an over-statement to say that the X3 Bar is one of the most disruptive approaches to muscle building exercise in the last decade. 

HERE'S THE SPECIAL OFFER TO OPP LISTENERS

Go to X3BAR.COM and use code OPP at checkout for $50 off

I, along with many of you and friends and family members have experienced ridiculous results with the x3 Bar. It actually seems too good to be true, but all you need to do is check out the facebook users group to see people's before and after results to see for yourself. 

You can also checkout my personal before and after pictures on my website - seanmccormick.com - mind you. I'm 36 and haven't run, jumped, crunched or lift a single weight since I started this experiment. 

In this episode we cover: 

•Science proving we’re 7x stronger at the stronger range of motion than the weaker range of motion

•Dr. Jaquish's Falsehoods of Fitness

• X3 bar users group to see the before and after transformation

•Why there’s no such thing as cardio, it’s just ineffective strength training

•The difference between digestible and usable protein

•The process of creating the most effective muscle building amino acid product on the market: Fortagen

•Dr. Jaquish weighs in on The Game Changers Debate between Kris Kresser and John Wilkes

•His assertion about the quality of McDonalds meat

•Why sleep is so important to muscle growth, and consuming Fortagen at night is optimal.

•How Carnivore and OMAD compliment the x3 system

•How we need 1g of protein per 1b of body weight per day leading to muscle growth

• How being lean and strong are the two greatest indicators of longevity

Dec 17 2019

1hr 26mins

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Rank #14: 222 Hacking Your Body Type With Celebrity Trainer Phil Catudal

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When you're working with actors and political pundits who NEED to shape dramatically transform their body fast, you learn how to optimize for body type. 

Paul Catudal's book "Just Your Type: The Ultimate Guide To Eating And Training For Your Body Type." Is a how-to guide for living your best life with the body you were born with.

But Phil is not just a wealth of knowledge for getting your body right, but his story is very inspiring. Phil is a childhood cancer survivor and lost his father to cancer when he was young. What's more, is that his brother also developed cancer which he later beat. 

This life experience shaped his life and his purpose. 

Now, Phil is a massive resource for hacking training and nutrition for the three body-types: Ectomorph, Mesomorph and Endomorph. 

In this episode we cover:

•Three body types we’re born into…goes even into our bone structure.

•How veganism, keto, paleo, IF, OMAD technically could work for all three, but it’s going to be much much harder if your body type isn’t aligned with it and your goals.

•The importance of finding the right dietary approach for you body type and lifestyle without becoming the friend that everyone hates because you’re constantly talking about food.

•How doing anything, the right way, for 2-3 weeks should show results, especially when it comes to eating and exercising correctly for your body types.

•Spend 2 weeks to count macros to establish a better awareness of what balanced macros looks like

•Phil’s prescription for resetting your metabolism BASED on your body type,  24 hour water fast, IF for 1 week then adjust your intake for goals….gain muscle, lose weight…etc.

Enjoy!

Aug 12 2019

1hr 10mins

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Rank #15: 211 Better Brain, Better Life With Chris Masterjohn PhD

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Chris Masterjohn PhD knows more about neurotransmitters than anyone I've ever met. And in this episode, you'll find out exactly what I mean.

Chris is offering all listeners of the OPP 20% off his Testing Nurtitional Status - The Ultimate Cheat Sheet - A massively powerful tool for understanding your own nutritional needs. 

Testing Nurtitional Status - The Ultimate Cheat Sheet 

Link - https://chrismasterjohnphd.com/sean

PROMO CODE: SEAN

In this episode we cover:

•The best foods for neurotransmitter support

•Which nutrients are most critical to a healthy brain

•The importance of testing nutritional approaches for optimal results.

• A comprehensive breakdown for understanding key neurotransmitters.

• Serotonin not a feel good chemical, but a stress coping chemical

• 3 grams of glycine before bed to lower core temp and  get to sleep faster and get deeper sleep

• Biogenic amines

• Dopamine

• Acetylcholine

• Gaba

• Glutamate

• Glycine - eating nose to tail,

• Keto as a fasting-mimicking diet

• Choline for sustained focus

• The role of histamines

• Testing nutritional status  - cheat sheet A system for managing nutritional status. 

• B1,2,3,5, Niacin, ATP and Magnesium, Iron, Copper, Sulfer, Sodium, Glycine,

• The role of endocannabinoids in learning at the edge of our comfort zone

• Supporting the process of methylation with a 23 and me test to determine how much choline you need

• Vitamins and minerals cheat sheet

To stay up to date and in the loop with Chris Masterjohn via facebook. Click Below

May 27 2019

1hr 28mins

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Rank #16: 196 Hacking your metabolic code with Angelo Poli of METPRO

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There's no such things as a magic bullet. If you want to live optimal, you need a plan just for you. Enter METPRO. Whether it's Weight loss, prepping for a competition or a boost in your energy - it takes a plan. 

This is one of the most refreshing nutrition/performance podcast interviews I've had in a long time. Why? Because there's zero bullshit. No overreaching claims, no grandiose allegations or generalization of data.

METPRO is centered around your personal data to figure out the best plan for you to reach your fitness goals. 

Angelo Poli works with world-class athletes, movie stars and corporate juggernauts, but his system works for everyone because it's based on YOU!

____

SPECIAL OFFER:

Go to metpro.co/opp and connect with a skilled coach for FREE. Connect with someone who knows how to help you figure out how to reach your fitness goals as fast as possible. 

____

Here's what you need to know:

• Fad diets in their nature are unsustainable for metabolic progress.

• There's no guarantee that what works for one person will work for another.

• If you've been experimenting with diets, and your weight has been fluctuating for years...your metabolism is confused and out of balance. 

Time management is everything - something as simple as planning ahead by packing a snack may make the difference of whether you have success or not. 

Ask yourself these questions:

What is my best body worth to me? 

Do I have any idea what sort of nutrition works best for me? 

Do I have any idea what sort of exercise will be most effective?

Could I use the help of an expert to help me be my best?

Feb 11 2019

1hr 28mins

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Rank #17: OPP 173 - Reversing Cognitive Decline with Dr. Dale Bredesen

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Dr. Dale Bredesen is the Founding President and CEO of the Buck Institute for Research on Aging at UCLA, and today we have him on the OPP. He is the author of the New York Times Best Selling book The End of Alzheimer's and an expert on Cognition and Neurodegenerative Diseases. His research has provided new discoveries in the world of Brain Performance and has shown the demand for more education on numerous Neurodegenerative Diseases.

In this episode, Dr. Bredesen educates us on the prevention of Alzheimer's, his very own ReCODE protocol, and just what exactly is a cognoscopy?

May 23 2018

56mins

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Rank #18: 193 Epigenetics, Fasting, 5G fears & Toxin accumulation with Dr. Stephen Cabral

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PACKED WITH USEFUL INFORMATION!

Dr. Stephen Cabral was debilitatingly sick from age 17-27 and was determined to figure out what standard western medicine couldn't. 

He traveled to India, China and Europe - saw over 50 doctors and underwent over 100 treatment protocols to solve what was ailing him. 

Why was he sick? Why weren't the pharmaceuticals effective in treating his symptoms? Sound familiar? 

We all know someone who is dealing with a medical issue that continues to elude western medicine. Well, consider The Rain Barrel Effect, which Dr. Cabral uses to characterize the accumulation of toxins in the body as a leading cause of disease. 

Enjoy

Jan 18 2019

1hr 7mins

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Rank #19: 164: Sabaidee CBD Oil Bringing You Closer to Sleep Zen

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This week, I talked to Alon Shabo, founder of Sabaidee, a brand new disruptive company taking the CBD oil industry by transparency.  This is the future of medicine. Sabaidee not only wants to help heal through the power of cannabis, they partner with a 501(c)(3) charity to help plant trees for every unit sold.

CBD helps you sleep, relax your muscles.  And after talking with Alon, you'll be a sleep zealot like us as well since sleep makes EVERYTHING more optimal.

P.S. We’re giving away a Halo Sport (a $500 value)!  CLICK HERE TO ENTER

P.P.S The first 20 to use promo code MAC15 at NaturalStacks.com gets 15% off their next purchase.

P.P.P.S. Alon was nice enough to hook everyone up with a promo code at Sabaidee.com using NS20 at checkout.

Outline
  • Alon Shabo’s Stack
  • Alon’s intro to CBD
  • What is it like using CBD oil?
  • How did you create Sabaidee
  • The difference between Sabaidee and other CBD oils.
  • Sean’s experience with Sabaidee
  • CBD Success Stories
  • Why isn’t everyone using CBD?
  • Who is CBD and is not for?
  • What hacks do you use for sleep?
  • Sabaidee and Advocacy work
  • Common CBD misconceptions
  • Daily Applications of CBD
  • How do you educate people about CBD?
  • CBD legality and accessibility.
  • The future of the cannabis industry.
  • How long does it take to kick in?
  • How does Sabaidee reach customers?
  • How we can push the cannabis industry forward?
  • Future of CBD oil.
Links Follow Sean McCormick

Instagram: http://bit.ly/OPPMac

Twitter: http://bit.ly/OPPMacTwitter

Follow Natural Stacks

Twitter: http://bit.ly/NsTwitter

Instagram: http://bit.ly/NsInstagram

Facebook: http://bit.ly/NsFacebook

Shop Natural Stacks

Shop: http://bit.ly/OPPShop

Mar 20 2018

1hr 9mins

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Rank #20: 233 Mindhacking Happiness - How To Totally Control Your Emotions With Sean Webb

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Doesn't everyone want to be able to control their emotions more effectively? 

Sean Webb is one of the more unique thinkers and authors you'll ever come across. He knows more about how the mind works than anyone else you've heard of. 

Sean's Framework here - LINK: https://mindhackinghappiness.com/

In this episode we cover:

•What exactly is happiness (there are two types)

•Observing emotions & having the choice of whether or not to use them

•Understanding your emotional process

•Avoiding emotional fallout

•How naming your emotions are effective in managing them. 

•The dread associated with “Making it” and the transient nature of happiness.

•How NOT to identify your personality with one emotion or another

•The explanation of how loved ones are also included in our definition of self

•A lot of what we do in our waking awareness is tied to our physiology especially our limbic system

•The difference between little s self and big S self

Nov 04 2019

1hr 33mins

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