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Education
Health & Fitness

The Lucas Rockwood Show

Updated 8 days ago

Education
Health & Fitness
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This no-nonsense health and wellness show features best-selling authors and thought leaders in nutrition, mental health, relationships, and self-improvement. Each episode also includes listener Q&A. Hosted by yoga trainer, writer, and expert speaker, Lucas Rockwood, the founder of YOGABODY and The Yoga Teachers College.

Read more

This no-nonsense health and wellness show features best-selling authors and thought leaders in nutrition, mental health, relationships, and self-improvement. Each episode also includes listener Q&A. Hosted by yoga trainer, writer, and expert speaker, Lucas Rockwood, the founder of YOGABODY and The Yoga Teachers College.

iTunes Ratings

613 Ratings
Average Ratings
563
23
12
6
9

Always relevant and interesting

By Tomato Saucy aka Amanda - Dec 26 2019
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I’ve been listening for a few months and have found the topics often seem to coincide with what I’m dealing with in my own life. After listening to episode 326: The Food, vitamins & blood test episode, I decided I needed to get a blood test and explore my results. It turns out that I was very low in vitamin B12. I started weekly injections and have now moved to monthly. I’m really lucky we caught it, as I’ve learned this vitamin deficiency can be quite serious. So thank you! I also enjoy your perspective as as expat, as I am one myself. I look forward to listening more in the future.

Thanks Lucas and YogaBody

By JosiahL81 - Dec 03 2019
Read more
I love getting the different perspectives on healthy living. Lucas brings in people from diverse knowledge bases in regards to diet, health, strength, supplements, stretching and more. It is easy to listen to and there are great takeaways. Thanks Lucas and team. Keep up the great work! -Josiah

iTunes Ratings

613 Ratings
Average Ratings
563
23
12
6
9

Always relevant and interesting

By Tomato Saucy aka Amanda - Dec 26 2019
Read more
I’ve been listening for a few months and have found the topics often seem to coincide with what I’m dealing with in my own life. After listening to episode 326: The Food, vitamins & blood test episode, I decided I needed to get a blood test and explore my results. It turns out that I was very low in vitamin B12. I started weekly injections and have now moved to monthly. I’m really lucky we caught it, as I’ve learned this vitamin deficiency can be quite serious. So thank you! I also enjoy your perspective as as expat, as I am one myself. I look forward to listening more in the future.

Thanks Lucas and YogaBody

By JosiahL81 - Dec 03 2019
Read more
I love getting the different perspectives on healthy living. Lucas brings in people from diverse knowledge bases in regards to diet, health, strength, supplements, stretching and more. It is easy to listen to and there are great takeaways. Thanks Lucas and team. Keep up the great work! -Josiah
Cover image of The Lucas Rockwood Show

The Lucas Rockwood Show

Latest release on Jan 16, 2020

Read more

This no-nonsense health and wellness show features best-selling authors and thought leaders in nutrition, mental health, relationships, and self-improvement. Each episode also includes listener Q&A. Hosted by yoga trainer, writer, and expert speaker, Lucas Rockwood, the founder of YOGABODY and The Yoga Teachers College.

Rank #1: 318: Yoga Breathing Lesson: Water, Whiskey, Coffee

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I feel I’ve let you down. I’ve hosted pretty much every renowned breathing expert in the world on this podcast, and yet most of my listeners are still not sure exactly how yoga breathing works. On this week’s show, my goal is to break down the fundamentals of yoga breathing in a way that you can easily remember and apply to your practice.

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Listen & Learn:

  • How all breathing practices are either water, whiskey, or coffee
  • Why it’s easy to get confused with gurus and brand names
  • Why most of us over-breathe (and what to do about it)
  • Why the most popular breathing techniques tend to be too extreme
  • How to incorporate all three breathing patterns into your life

ABOUT THE HOST

Lucas Rockwood is a yoga teacher trainer, digital nomad, green food junkie, and serial entrepreneur.

With a formal yoga training background in Hot Yoga, Ashtanga Yoga, Gravity Yoga, and the Yoga Trapeze, Lucas has studied with some of the most well-respected teachers on the planet. His most influential teachers (all of whom he studied with personally) include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka.

Lucas founded Absolute Yoga Academy in 2006, one of the top 10 yoga teacher training schools in the world with 2,000 certified teachers (and counting) and courses in Thailand, Holland, United Kingdom, and The Philippines.

In search of nutritional products designed specifically for achy yoga students’ bodies, Rockwood worked with senior nutritional formulator, Paul Gaylon, and founded, YOGABODY Naturals, in the back of his yoga studio in 2007. The company has gone from strength-to-strength and is now an internationally-renowned nutrition, education, and publishing organization serving 81 countries.

In 2013, Lucas founded YOGABODY Fitness, a revolutionary new yoga studio business model that pays teachers a living wage and demystifies yoga by making the mind-body healing benefits of the practice accessible to everyone.

A foodie at heart, Lucas was a vegan chef, and owned and operated health food restaurants prior to diving deep into the yoga world. Lucas is also a highly-acclaimed writer, radio show host, TV personality, business consultant, weight loss expert, and health coach.

Nutritional Tip of the Week:

  • Marshmallow

Links & References from the Show:

Got Questions?

Like the Show?

  • Leave us a Review on iTunes

Thanks to our sponsor:

  • Yoga International, a community of 300,000 students learning about yoga, meditation, and mindful living from hundreds of expert teachers. It has more than 1,000 classes, the most popular of which are 30 Classes in 30 Days Challenge, The Busy Yogi Challenge, and Yoga to Soothe Sciatica with Doug Keller.

    Yoga International is offering listeners of the Yoga Talk Show a free Essentials of Yoga Therapy course when you sign up for a 30-day trial membership.

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Aug 01 2018

40mins

Play

Rank #2: 384: Tiny Habits that Lead to Big Change with Dr. BJ Fogg

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I wanted to run a marathon this year. The truth is, I hardly ever run, but like any good mid-life crisis man, I wanted to tackle that goal to prove to myself I still could do hard things. Sounds great, right? Fun and challenging? Here’s the problem—I didn’t do it. I don’t even think I wanted to do it. If I had been smarter, I would have set a tiny goal, like running 5 km per week for a year for example. Then I could “win” the goal, and if the marathon happened, it’d be gravy. Instead, here I am approaching the end of the year. I’ve actually logged at least 10 km/week all year long, but I don’t feel like it matters. But it does matter. My goal was just poorly crafted. 

In this “dream big” and “hustle hard” era, it can be difficult to dial it back and make tiny goals and tiny habits, but I’m convinced it’s where most of the change is actually possible. On this week’s show, Dr. BJ Fogg shares his behavior change research from his upcoming book. 

Listen & Learn: 

  • How you need an epiphany, an environment change, or a collection of tiny habits to make lasting change
  • Why stacking small successes is often much wiser than chasing huge moonshots
  • Why feeling good is the best way to change
  • How things that make you feel guilt and shame are unlikely to motivate you long-term 

Links & Resources:

Nutritional Tip: Food Allergies

About Our Guest

Dr. BJ Fogg founded the Behavior Design Lab at Stanford University, where he directs research and innovation. He teaches industry innovators how to use his models in Behavior Design. The purpose of his research and teaching is to help people improve their lives. BJ is the author of Persuasive Technology, and Tiny Habits: The Small Changes That Change Everything is coming out in a couple months.

Got Questions?

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Nov 07 2019

49mins

Play

Rank #3: 388: Being Ketotarian with Dr. Will Cole

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When you’re fasting, your body undergoes rapid healing that is very well-documented and exciting, but it’s also extremely impractical. When you spend a few days without eating, you’re weak, tired, hangry, and no good for much of anything except lying around the pool (hence the need for fasting resorts). But what if there was a way to get many of the same hormone-balancing and neuroprotective benefits of fasting while still eating and feeling good? This is where ketosis comes in, and while it’s turned into a fad diet, the real uses for the occasional reset are timeless and relatively simple to use.

Listen & Learn:

  • Why ketosis is anti-inflammatory
  • How it takes time to adapt to eating healthier fat
  • Why the real exciting health changes are in the boring middle (not the extremes)
  • How to think about food and nutrition from a balanced perspective
  • Why inflammation can often be the deeper underlying issue with many fads in health

Links & Resources:

About Our Guest Dr. Will Cole promotes functional-medicine and specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems.

Got Questions?

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  • Leave us a Review on iTunes

Dec 05 2019

41mins

Play

Rank #4: 304: Your Weakness is Your Superpower

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Here is one of my favorite interview questions: "What did you get in trouble for most when you were 12 years old?" The answer often reveals more about who someone really is than an hour-long conversation. Why? Because the things we do that drive people crazy are often the things that define us; and with the right application, the things that enable us to shine our brightest.

What if your weaknesses were your greatest strength? What if your weirdness made you wonderful? Our guest on this week's Yoga Talk Show reveals how this works.

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Listen & Learn:

  • Why your weaknesses might be your superpower
  • Why it's foolish to focus on your weaknesses, and why you should instead focus on your strengths
  • Why "perfect" and "balanced" don't exist so we should not go looking for them
  • Why almost any personality type can find a way to excel at something

ABOUT OUR GUEST

David Rendall is an author and sought-after speaker with clients that include: The US Air Force, Australian Government, and Fortune 50 companies such as Microsoft, AT&T, United Health Group, Fannie Mae, and State Farm. David has a doctor of management degree in organizational leadership, as well as a graduate degree in psychology. He is the author of four books: The Four Factors of Effective, Leadership, The Freak Factor, The Freak Factor for Kids, and Pink Goldfish.

Prior to becoming a speaker, he was a leadership professor, stand-up comedian, and nonprofit executive. David is also an athlete competing in ultramarathons and Ironman triathlons.

Nutritional Tip of the Week:

  • Lemon in the Morning

Links & References from the Show:

Got Questions?

Like the Show?

  • Leave us a Review on iTunes

Thanks to our sponsor:

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Apr 25 2018

43mins

Play

Rank #5: 355: Mind Detox: Clean Out Your Headtrash with Sandy Newbigging

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“Change the way you think about things, and the things you think about will change.” This cliche sums up 80 percent of modern personal development, but it’s about as useful as marital advice that suggests a minute-long daily hug will ensure everlasting love or financial advice that suggests if you skip your morning latte and save the money you’ll get rich someday. Has any of this ever actually worked for anyone? I doubt it. If I were to ask you about work or family or your country, you’d immediately have an emotionally-charged response—much of which may be negative. You can flip the script and tell yourself a different story, but those underlying emotions brew below the surface. No one has ever thought their way out of any major crisis. It all comes down to action. What are you going to do?

With mental health problems, unfortunately, most of us do nothing. We feel depressed or anxious, so we try to wait it out. Our home life is suffocating, so we try a gratitude journal to change the story in our head. The office is a black hole where souls get vaporized, so we spend the day on Instagram trying to change the way we think about things.

On this week’s podcast, we’ll talk about the need for the Mind Detox method. Clear out your head trash and make space for new feelings, new experiences, and a new way of living.

Listen & Learn:

  • How food and eating habits are often where mental and emotional problems appear
  • How self-care techniques like yoga and tapping can empower you to have some control
  • How your past is never really the past unless you deal with it and resolve painful issues

Links & Resources:

ABOUT OUR GUEST

Sandy C. Newbigging is a meditation teacher, monk, mentor, speaker, and author. He is also the creator of Mind Detox, Mind Calm, Body Calm and Calm Cure coaching and meditation techniques, collectively known as Calmology.

Nutritional Tip of the Week:

  • Frozen Food

Got Questions?

Like the Show?

Apr 17 2019

36mins

Play

Rank #6: 387: Neuroscience and Leadership with Dr. Tara Swart

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My worst fear with aging is losing my cognitive abilities, forgetting my kids’ names, and just becoming an old fool. It’s easy to assume that the brain will go along with the body, but there’s pretty good evidence to suggest that your mental age can be a decade younger than your physical body’s age, but you have to start working on it now.

On this week’s show, you’ll meet a neuroscientist whose mission is to help us all understand how to take better care of our brains. 

Listen & Learn: 

  • Why your brain needs 7-9 hours of sleep or you'll lose IQ points the next day
  • How nutrition and hydration are essential for neural health 
  • How exercise can dramatically slow brain aging 
  • Why a sense of belonging is the number one factor in neural health 

Links & Resources: 

About Our Guest

Dr. Tara Swart is a neuroscientist, leadership coach, author, and a medical doctor. She helps leaders achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Her newest book is called The Source.

Got Questions?

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Nov 28 2019

39mins

Play

Rank #7: 357: Healthy Sex, Happy Relationship with Dr. Stephen Snyder

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The two big reasons marriages fail are sex and money. While finances are by no means easy, you can always go get another job, cut back, add on, or get creative. These creative solutions rarely play out well when it comes to sex, so you can quickly see why challenges often end in disaster. Sexuality is such a private issue, something most people prefer to discuss behind closed doors; but in reality, they don’t even discuss it in privacy either. Mostly, it goes unspoken. So what do you do? What is sexuality? How does it change as you age, have kids, and grow older? On this week’s show, you’ll meet a sex therapist with a very simple and practical approach to sex and sexuality. He’ll share his time-tested clinical experiences and hopefully shed some light on the challenges in the bedroom.

Listen & Learn:

  • Why good sex is fundamentally about getting stupid and happy together
  • How children can sometimes kill sexuality in a relationship
  • How age and mismatched desire can create new challenges in a couple
  • Men vs. women: is there a difference?
  • Why we often protest during the day the things we fantasize about at night

Links & Resources:

ABOUT OUR GUEST

Stephen Snyder, MD is a sex and relationship therapist in Manhattan, Associate Clinical Professor of Psychiatry at the Icahn School of Medicine, a regular contributor to Huffington Post and Psychology. Today, a frequent guest on major media, and one of America's most original voices of sex and relationships. He lives in Manhattan with his wife and children. He is the author of the book Love Worth Making.

Nutritional Tip of the Week:

  • Tahini Raw

Got Questions?

Like the Show?

May 02 2019

38mins

Play

Rank #8: 346: Stay Strong, Middle Age & Beyond - Why Muscle Matters

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When we think of strength and muscle mass, we typically imagine physique-obsessed bodybuilders staring at themselves in the mirror and clanking weights around in the gym. But what if there is more to the story? What if lean muscle is more than just aesthetics, particularly as we age?

My guest on this week’s show is a trial lawyer who represented two former presidents. He’s an avid skier and a gym rat who still skis at Vail with his granddaughter, still tries cases, and remains as sharp as ever at 86 years old. It’s a remarkable story, and Fred Bartlit credits his health to a lifelong commitment to pumping iron. Don’t miss this show—it’s an eye-opener.  

Listen & Learn:

  • How sarcopenia can cause a loss of 1% of strength per year after middle age
  • How your telomere length might predict longevity
  • How a lack of exercise correlates with early death
  • How to “die living” not “live dying” as you age

Links & Resources:

ABOUT OUR GUEST

Fred is a former US Army Ranger and trial lawyer who has represented two former presidents. Co-founder of StrongPath, demonstrating that frailty doesn’t need to be an inevitable part of aging, Fred says he’s stronger now at 86 years old than he was in his 20s thanks to a lifelong commitment to good exercise habits.

Nutritional Tip of the Week:

  • Healthy skin

Got Questions?

Like the Show?

Feb 13 2019

42mins

Play

Rank #9: 305: Balance Your Hormones

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When we think about toxins in our food and environment, most people assume the risk is "cancer," and that's true; but the more immediate risk is often hormonal imbalance. Common addictives in foods and skin care products can disrupt your natural endocrine balance and lead to everything from thyroid problems and infertility to weight gain and depression. This is a huge and growing problem, and the solution includes diet and lifestyle choices that aren't always obvious.

Health coach, Magdalena Wszelaki shares her personal story of overcoming both Graves and Hashimoto's Diseases as well as her professional advice for finding balance.

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Listen & Learn:

  • Why thyroid issues are often a symptom of autoimmune conditions
  • What blood tests to check your thyroid (TSH, Free T3 & T4, TPO & Anti-Tg)
  • Why estrogen dominance is a huge problem for both men and women
  • Why estrogen dominance is a huge problem for both men and women
  • How to eat a PFF (protein, fat & fiber) breakfast to start your day right

ABOUT OUR GUEST

Magdalena Wszelaki is a Certified Holistic Health Coach whose own health journey started from a personal crisis. She is in remissions from Graves’ and Hashimoto’s and managed to reverse estrogen dominance and heavy metal toxicity. She is a Vipassana meditator and a Level II Reiki practitioner. She coaches people with thyroid and endocrine imbalances.

Nutritional Tip of the Week:

  • A1C Test

Links & References from the Show:

Got Questions?

Like the Show?

  • Leave us a Review on iTunes

Thanks to our sponsor:

  • Four Sigmatic makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

    Visit: http://www.foursigmatic.com/yogabody and use coupon code "yogabody" for 15% off your order.

    Learn More

May 02 2018

48mins

Play

Rank #10: 324: Demystifying the Pelvic Floor

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People joke that they 'laughed so hard they peed their pants.' However, this is a real problem called stress incontinence—a symptom of pelvic floor dysfunction.

The pelvic floor is a complex group of muscles, fascia and connective tissues at the base of your spine that is crucial for bladder control, posture, sexual function, and the health of many vital organs. 

So what's the problem? Maybe you gave birth to two kids and never resumed your pre-kid exercise routine. Maybe you are 45 years old and haven't done a proper squat since you lifted weights with your buddies in college. For dozens of reasons, modern lifestyles lead to atrophy of the pelvic floor that can manifest overtime into very serious health issues.

On the flip side, a strong, toned pelvic floor will help your posture, sexual performance, spinal health, and bladder control. In yoga, you'll feel the difference in almost every pose, and in your everyday life, you'll notice changes throughout the day.

On this week's Yoga Talk Show, you'll meet a kinesiologists who will help demystify this often overlooked region of the body.

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Listen & Learn:

  • What the pelvic floor is and why it is important to both women and men
  • Why incontinence and prolapse are huge (and growing) problems
  • Why posture starts at the base of the spine
  • How to strengthen and tone your pelvic floor with daily, 10-minute exercises

ABOUT OUR GUEST

Adrianne has a degree in kinesiology, with an emphasis on exercise science. She has certifications in Pilates, yoga, the Yoga Trapeze, Zenga, and Barre, among others, and specializes in spinal conditions, pelvic floor issues, and fascial tissue. She served as the fitness specialist at the NASA Langley Research Center and currently runs an eating disorder center in California.

Nutritional Tip of the Week:

  • Palm Oil

Links & References from the Show:

Got Questions?

Like the Show?

  • Leave us a Review on iTunes

Thanks to our sponsor:

  • Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

    Visit: FOUR SIGMATIC and use coupon code "yogabody" for 15% off your order.

    Learn More

Sep 12 2018

46mins

Play

Rank #11: 359: How to Live Your Authentic Life with Philip McKernan

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Your social media feed is filled with the curated lives of a bunch of strangers who you “follow” for no obvious reason. They are better-looking than you, their lunch looks tastier, their prose is so witty. Wow, what a life. But is it real? Probably not. On an average day, most of us feel a combination of overwhelm, exhaustion, silliness, joy, loss, fear, anxiety, and depression. For a few wonderful moments, we get lost in our work or family lives, we get sucked into an inspiring story or enchanted by a new idea. And then our stomach hurts and tomorrow’s responsibilities begin to suck away the momentary peace of today.

Real life is a big, sloppy soup of emotions and the challenge is this: How do you find your authentic self amidst all that? Who are you really and what drives you? How can you cut through the Starbucks and puppies selfies to figure out what you’re supposed to be doing with yourself in this one precious life you have? My guest on this week’s podcast has some ideas.

Listen & Learn:

  • Why we give ourselves what we feel we deserve
  • Why clarity and purpose can cause you uneasiness (at first)
  • How to use isolated dreaming to figure yourself out
  • What to do when you know only what you don’t want  

Links & Resources:

ABOUT OUR GUEST

Philip McKernan is a speaker, author, and entrepreneur. He teaches people to become more intuitive so they know when they are on the right path. Philip works around the world with individuals, couples, and corporate organizations such as Shell and more recently the Canadian Olympic team before the London games. He’s the author of One Last Talk: Rich on Paper, Poor on Life available on Amazon or on his site.

Nutritional Tip of the Week:

  • Micotoxins in Coffee

Got Questions?

Like the Show?

May 15 2019

42mins

Play

Rank #12: 299: Everything I Know About Weight Loss

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The world is getting fat at an alarming rate. Two in three adults are overweight or obese, and excess weight is correlated with every degenerative illness across the board. While some overweight people are in perfect health, it's rare and often fleeting as the downward spiral is very predictable—and it happens fast.

Here's what you need to understand about the global weight problem. It's not about lack of willpower or discipline, that's an ignorant and uninformed excuse. It's not about lack of exercise, though sedentary lives certainly don't help and movement is always a good thing.

The real problem is imbalance: emotional, hormonal, and nutritional. We in a time when stress levels are through the roof, social support systems have crumbled, and most of the food available is various forms of lifeless carbohydrates.  

So what do you do? How do you find balance in an imbalanced world? I've had the good fortune of unfettered access to some of the leading minds in health and wellness over the past 10 years, and I'll share my best learning with you on this week's Yoga Talk Show.

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Listen & Learn:

  • Manage your stress or don't bother
  • Fix your social circle or don't bother
  • 8+16 meal timing
  • Throttle your carbs
  • Baseline your protein
  • Eat healthy fat

ABOUT THE HOST

Lucas Rockwood is a yoga teacher trainer, digital nomad, green food junkie, and serial entrepreneur.

With a formal yoga training background in Hot Yoga, Ashtanga Yoga, Gravity Yoga, and the Yoga Trapeze, Lucas has studied with some of the most well-respected teachers on the planet. His most influential teachers (all of whom he studied with personally) include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka.

Lucas founded Absolute Yoga Academy in 2006, one of the top 10 yoga teacher training schools in the world with 2,000 certified teachers (and counting) and courses in Thailand, Holland, United Kingdom, and The Philippines.

In search of nutritional products designed specifically for achy yoga students’ bodies, Rockwood worked with senior nutritional formulator, Paul Gaylon, and founded, YOGABODY Naturals, in the back of his yoga studio in 2007. The company has gone from strength-to-strength and is now an internationally-renowned nutrition, education, and publishing organization serving 81 countries.

In 2013, Lucas founded YOGABODY Fitness, a revolutionary new yoga studio business model that pays teachers a living wage and demystifies yoga by making the mind-body healing benefits of the practice accessible to everyone.

A foodie at heart, Lucas was a vegan chef, and owned and operated health food restaurants prior to diving deep into the yoga world. Lucas is also a highly-acclaimed writer, radio show host, TV personality, business consultant, weight loss expert, and health coach.

Got Questions?

Like the Show?

  • Leave us a Review on iTunes

Thanks to our sponsor:

  • FreshBooks - a cloud accounting solution specially designed for small business owners. Join 10 million people using FreshBooks and spend less time on accounting and more time doing the work you love. Freshbooks automates tasks like invoicing, organizing expenses, tracking your time and following up with clients in just a few clicks.

    It is also offering now Yoga Talk Show listeners a free 30 days trial.

    Go to freshbooks.com/yoga and enter “yogapodcast” in how did you hear about us section.

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Mar 21 2018

50mins

Play

Rank #13: 352: Stop Thinking About Drinking with Belle Robertson

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I love everything that’s bad for me, and alcohol certainly falls under that umbrella. It’s a love-hate relationship really, and I don’t drink anymore. At this stage of my life, it’s just not worth it. Am I boring and health-obsessed? Probably. But maybe you are too. Here’s what we know about booze: Sixty-one million Americans are classified as binge alcohol users and 16 million as heavy alcohol users. Alcohol plays a role in one in three cases of violent crimes, and 10,000 people die each year in alcohol-related car accidents in the U.S. alone. But most people who drink too much or too often are not alcoholics, so the problem goes unaddressed and unresolved—and yet, the lifelong impact is massive. My guest on this week’s podcast was an over-drinker who started a 30-day sober challenge that has lasted over six years. If you’re concerned that you might be drinking too much or too often, this is an important show to listen to.

Listen & Learn:

  • The difference between high bottom drinking vs. low bottom drinking
  • How moderate drinking can be a story you tell yourself
  • Why alcohol can affect just about everyone
  • Why if you think you have a problem, you probably do
  • What life is like on the other side of the bottle

Links & Resources:

ABOUT OUR GUEST

Belle Robertson is Canadian but lives in Paris. She’s a writer, baker, and caterer. She’s also a “sober coach” and her book, Tired of Thinking About Drinking, is available on her website along with her 100-Day Sober Challenge.

Nutritional Tip of the Week:

  • Aspartame

Got Questions?

Like the Show?

Mar 27 2019

53mins

Play

Rank #14: 383: The Nocturnal Brain With Dr. Guy Leschziner

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You close your blackout curtains, flip your phone to airplane mode, and crawl into bed with all the best intentions to get 7.5 hours of sleep—and then your monkey mind starts peeling bananas. Work deadlines stream through your mind, the next episode of your current favorite series beckons, and for no good reason, you’re dying to see what your friends are posting on Instagram. Thirty minutes pass, and more of the same. You’re now worried you’ll have raccoon eyes at the office meeting in the morning, but that thought just makes things worse. You finally fall asleep at 2:00 am and manage just four hours of sleep. Sound familiar? Many people overcome this by drinking half a bottle of red wine, puffing on a CBD vape pen, or popping an Ambien—but these are all Band-Aids. The underlying problem has not been solved. You’ve got a sleep problem, and it needs to be fixed.  

Sleep expert Dr. Guy Leschziner dedicates his work to the diagnosis and treatment of sleep disorders, and he’s my guest on this week’s show. 

Listen & Learn: 

  • Why 50% of your sleep tendencies are likely inherited 
  • How to intelligently use sleep apps and other consumer tracking devices 
  • Why REM sleep is not fully understood and can even be problematic 
  • How sleep problems and mental health are very much a chicken and egg problem
  • How to know when to get professional medical help 

Links & Resources

About Our GuestGuy is the clinical lead for the Sleep Disorders Centre at Guy's Hospital, which is one of Europe's largest sleep units. He is also Reader in Neurology at the Department of Clinical Neuroscience, Institute of Psychiatry, Psychology and Neuroscience at King's College London. His new book The Nocturnal Brain: Nightmares, Neuroscience and the Secret World of Sleep is available now.

Nutritional Tip of the Week:

Apples vs Oranges

Got Questions?

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Oct 30 2019

44mins

Play

Rank #15: 379: Know Your Nerves: Polyvagal Theory with Deb Dana

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People often compare the human body to a car, but this is a bad analogy (unless it’s a Tesla) because your body doesn’t contain a combustion engine. You’re electric, my friend, and your nerves are in the driver’s seat. One electrical stimulus makes you anxious, another makes you calm; mostly, you’re an out-of-control cross-fire of signals that kicks you around energetically and emotionally throughout the day. To know your nerves, you must know the vagus nerve. It’s the master controller of the parasympathetic branch of your autonomic nervous system - and it’s more complex than simply “rest and digest.” Let’s deep dive into the polyvagal theory on this week’s show. 

Listen & Learn: 

  • How to better understand your body’s nervous system responses
  • The importance of the vagus nerve for stress modulation 
  • How to deal with triggers and embrace and appreciate glimmers
  • The polyvagal theory explained
  • Ventral vagal complex: readiness to connect
  • Dorsal vagal complex: collapse and freeze

Links & Resources: 

ABOUT OUR GUEST 

Deb is a clinician, consultant, lecturer, and coordinator of the Traumatic Stress Research Consortium in the Kinsey Institute. Her work is based on the Polyvagal Theory to understand and resolve the impact of trauma, understand the autonomic nervous system, and move into states of protection and connection. She is the author of the book The Polyvagal Theory in Therapy available on Amazon or through her website.

Nutritional Tip of the Week:

  • Organic vs conventional

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Oct 02 2019

42mins

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Rank #16: 371: Communication in Relationships with Sonya Jensen

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Any relationship crisis is usually coupled with a communication breakdown. Your needs are not being met, so you shut down. You’re upset about something, but instead of voicing it, you bottle it up. Your partner does the same, and over time, you grow distant, bitter, and even resentful. We’ve all experienced this poor communication pattern at some point. But what does good communication even look like? Do you take notes and make an outline of your key points? Do you talk, text, or email? There is no right answer to this, but everyone in a relationship needs to figure it out one way or another to survive. On this week’s show, you’ll meet a couple’s counselor who shares her best practices for couples in crisis and those who want to avoid problems in the future. 

Listen & Learn: 

  • How to assign one listener and one speaker during conversations
  • The “doing” versus “feeling” part of showing love
  • How to navigate the complexities of money, sex, and lack of time 
  • Emotional versus physical affairs
  • How polarity attracts and also creates conflict

Links & Resources: 

ABOUT OUR GUEST

Sonya Jensen is a marriage counselor, premarital counselor, relationship coach, and breakup recovery counselor with Growing Self Counseling and Coaching. Her practical, positive approach helps couples succeed, and individuals create positive changes in their lives.

Nutritional Tip of the Week:

  • Ketones

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Aug 07 2019

43mins

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Rank #17: 362: Do You Drink Too Much? with Annie Grace

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That glass of red wine after dinner soon turns into two or three. On Friday and Saturday, two or three often turns into a bottle or two. After a decade or more of drinking, it’s not uncommon to clock in 30+ drinks per week. It creeps up slowly, so it can almost go unnoticed. But your body, mind, and spirit notice, and it has a real impact. On this week’s show, you’ll meet a very successful executive who didn’t start drinking until her late 20s but quickly found herself living a lifestyle that she didn’t want as her trajectory.

Alcohol abuse comes in all sizes and shapes, and most people who drink fit the Center for Disease Control’s definition of excessive drinking. What does that mean for you? Maybe nothing. Maybe everything is going just great. Or maybe it means that you should reevaluate your relationship with alcohol and make sure you’re writing a story you’d like to author.

Listen & Learn:

  • How 8 drinks per week (for women) and 15 drinks per week (for men) is classified as “excessive” by the CDC
  • How the mind-body connection plays a role in pain, addiction, and substance abuse
  • How alcohol is baked into adult life, professional life, and almost every culture on the planet
  • Simple ways to rethink your alcohol relationship

Links & Resources:

ABOUT OUR GUEST

Annie Grace grew up in a one-room log cabin without running water or electricity outside of Aspen, Colorado. By the age of 26, Annie was the youngest vice president in a multinational company, and her drinking career began in earnest. By 35, in a global C-level marketing role, she was responsible for marketing in 28 countries and drinking almost two bottles of wine a night. She left her executive role to write her book, This Naked Mind.

Nutritional Tip of the Week:

  • Cilantro

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Jun 06 2019

39mins

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Rank #18: 385: Binaural Beats & Meditation with Cory Allen

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I had a rough year in 2006. It was the year I opened my first yoga studio. I should have been on cloud nine, but I wasn’t ready for all that responsibility and all that stress. I had a staff of 12, hundreds of students, courses, a restaurant, and very little support. Mostly, I was alone. An old friend sent me some audio meditation tracks he’d be using that had a technology called binaural beats. I’d never heard of it, but I gave it a try. Right away, I felt something. Technology and I have a complex relationship, but when it makes life easier, I’m a fan. Meditation is really hard, and anyone who tells you differently is actually just walking their dog (and calling it meditation). The real practices require deep work, and it’s very hard to do all alone at home, even with books and apps. This is why I love yoga breathing, and it’s also why frequency-following music can be very helpful, particularly when you’re just getting started or in a mental and emotional jam.

My guest on this week’s show is an audio engineer who makes meditation music, and he’ll share how this simple technology can potentially help you find more balance. 

Links & Resources

About Our Guest

Cory Allen is an author, podcast host, meditation teacher, and audio engineer from Austin, TX. His first book, Now Is the Way, was just released. Cory has studied and produced music for over 15 years. He has released over a dozen albums. 

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Nov 13 2019

52mins

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Rank #19: 370: The Neuroscience of Addiction with Judith Grisel, PHD

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You don’t manage to leave the office until 8 pm. Traffic is terrible, so it takes you an hour to get home. One of your relatives is sick and has been texting you all day, but you haven’t had a moment to call to check in. Your taxes are due in a few weeks, and you don’t have any idea how much you’ll owe. You’re best friend is just not there for you the way she used to be. She hasn’t called you in weeks. It’s Thursday evening, and you’re all alone in your kitchen trying to manage this very common mundane overwhelm that comes with everyday life. So what do you do? No one is looking, no one will ask… Is it a Haagen Dazs and Netflix binge? Sleeping pills and a glass of red wine? Do you vape or watch porn? We all have our escapes. When the pressure cooker of our lives builds, it has to find a release. But most of our choices are destructive. On this week’s show, we’ll talk about how to find a better way.

Listen & Learn: 

  • Why sobriety is often a sliding scale
  • How dose and frequency often determine damage and risk
  • How cocaine was not deemed addictive until 1986
  • Why the opposite of addiction is choice
  • The challenges of positive escapes in a stressful world 

Links & Resources: 

ABOUT OUR GUEST

Grisel is a behavioral neuroscientist with expertise in pharmacology and genetics whose research focuses on determining root causes of drug addiction. She’s the author of a new book, Never Enough: The Neuroscience and Experience of Addiction.

Nutritional Tip of the Week:

  • Pink Salmon

Got Questions?

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  • Leave us a Review on iTunes 

Thanks to Our Sponsor:

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Jul 31 2019

52mins

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Rank #20: 372: The Sexy Brain – Intimacy & Health with Dr. Lindsey Berkson

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Just as an infant requires physical touch to ensure healthy development, every adult requires intimacy and connection to be mentally and physically healthy... and yet many of us are left lacking. A lingering hug can increase oxytocin and decrease cortisol, deep conversations can be neuroprotective, and a true friend or lover can alter not just your emotional life but also your biology. On this week’s show, we’ll unpack the role between intimacy and your endocrine system, and the vital importance in finding balance. 

Listen & Learn: 

  • How healthy testosterone levels can reduce or even eliminate the risk of Alzheimer's
  • Why BPA-lined cans (including sparkling water) can block oxytocin receptors 
  • The role of the sex hormones in brain volume and function
  • Why the nuclear family is supported by biology 
  • Hippocampal shrinkage induced by lack of intimacy   

Links & Resources: 

ABOUT OUR GUEST

Dr. Devaki Lindsey Berkson is a thought leader in functional medicine and women’s health. She has been in clinical practice for nearly four decades, and her research has focused on hormones, nutrition, and the gut. She has written 21 books. Her most recent include: The Sexy Brain, Safe Hormones Smart Women, and Hormone Deception.

Nutritional Tip of the Week:

  • K2 MK4

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Aug 14 2019

41mins

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How to Climb Mt Everest Without Leaving the United States with Jesse Itzler

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I have a challenge for you. Take a pencil to paper and map out your past five years on a line graph with peaks being the great experiences and valleys being the lows. I’d be willing to guess you have a deep valley (or two!) every single year, but what about a peak? What about a moment or an experience that you’ll cherish as a memory for the rest of your life? Do you have one?Most people who listen to the podcast value experiences over possessions, but are we doing enough to actively craft amazing moments in our lives? I’m not. I’d like to do better. Listen in on this week’s show to get ideas. 

Listen & Learn: 

  • Why it’s important to focus on your life resume, not just your work resume
  • How to create peak moments in life
  • Why natural + hard things can create magic
  • How to live life on your own terms
  • How to rethink your relationship with time 

Links & Resources:

About Our Author:

Jesse Itzler is the author of the books Living with a Seal and Living with the Monks, co-founder of Marquis Jet, and was involved in the Zico Coconut Water rise to success.  He's a former rapper on MTV and wrote and performed the NBA's Emmy Award-winning I Love This Game music campaign, as well as the popular New York Knicks anthem Go NY Go. He runs ultra-marathons and has a new venture called 29,029 where you summit a ski mountain again and again until you gain a total elevation equivalent to climbing Mount Everest.

Nutritional Tip of the Week:

  • Lemon Water in the Morning

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Jan 16 2020

33mins

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393: The Intelligence Trap with David Robson

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Steve Jobs had genius-level intelligence and built one of the largest and most influential companies in the world. This is impressive, but at the same time that Apple was achieving success, Jobs denied fathering his own daughter, was forced to take a DNA test, and ended up paying a tiny amount of child support for her entire youth despite having millions. I never met Steve Jobs, but universally, he’s portrayed as a jerk. He’s the super-intelligent guy that you’d rather not invite over for dinner. So what good is a high IQ if your family and friends can’t stand you? What is the point of success if you have no one to share it with?  Intelligence is often put on a pedestal, but the trappings are often glazed over. On this week’s podcast, we’ll unpack the “intelligence trap” and provide a new perspective on contextualizing brainpower.

Listen & Learn: 

  • Why smart people are prone to motivated reasoning 
  • How entrenchment and earned dogmatism plague some of the best minds
  • How to self distance to avoid the traps
  • Why a growth mindset can keep you learning and changing with the times  

Links & Resources:

About Our GuestDavid Robson is a science writer based in London, UK, specializing in brains, bodies and behavior. He was a features editor at New Scientist for five years and is currently a senior journalist at BBC Future. He regularly features on the BBC World Service and his writing has also appeared in the Guardian, the Atlantic, and the Washington Post. His new book is called The Intelligence Trap

Nutritional Tip of the Week:

  • Weight Loss in 2020

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Jan 09 2020

43mins

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392: Turn Your Health Passion into a Business with John Berardi

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I started moonlighting as a yoga teacher and nutritional coach in my 20s while I still kept my day job. I didn’t know if I could turn my passion into a career, so I dipped my toe into the water to see how it felt. I’m not going to lie, it was hard. It’s still hard, but I figured it out. I know many of my podcast listeners are yoga teachers, trainers, health coaches, and entrepreneurs; and many of you are in the early days of trying to figure out how to make things work business-wise. If that’s you, this week’s show is for you. 

Meet Dr. John Beradi, the super-fit brain behind one of the largest nutritional coach training schools in the world, and a true voice of wisdom in a market that is in dire need. 

Listen & Learn: 

  • How combining your old skills with your new passion is where real success is hiding
  • How to analyze and think creatively about new opportunities
  • How to figure out what your clients really want 
  • How to determine what it is that you have to offer 
  • How to turn your passion into a body of work you’re proud of 

Links & Resources

About Our GuestJohn Berardi, entrepreneur, is known as the co-founder of Precision Nutrition, the world's largest nutrition coaching, education, and software company. He's also the founder of Change Maker Academy, devoted to helping would-be changemakers turn their passion for health and fitness into a powerful purpose and a wildly successful career.

Berardi has advised major corporations and professional sports teams. He was named one of the 20 smartest coaches in the world and 100 most influential people in health and fitness. Berardi lives in Ontario, Canada, with his wife and four children.

Nutritional Tip of the Week:

  • Crowding Out Bad Foods

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Jan 02 2020

41mins

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391: The Rabbit Effect with Dr. Kelli Harding

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Loneliness, living alone and poor social connections are as bad for your health as smoking 15 cigarettes a day. It’s worse for you than obesity. And you’re much more likely to suffer from dementia, heart disease, and depression if you’re isolated and alone(1). The importance of social connections and touch has been proven in both human and animal models, but the solution is much less obvious. How do combat the loneliness epidemic? My guest on this week’s show has some excellent ideas. Listen & Learn: 

  • How loneliness is one of the biggest risk factors for all-cause mortality
  • The difference between feeling alone and feeling isolated
  • How positive social connection is more important than just social connection
  • Why education and volunteering can be simple ways to find connection  
  • How our digital age is making loneliness the norm 

Links & Resources:

About Our Guest: Dr. Kelli Harding is a board-certified psychiatrist focused on emotional wellbeing and the interplay between mental and physical health. She’s the author of THE RABBIT EFFECT: Live Longer, Happier, and Healthier with the Groundbreaking Science of Kindness.   

Nutritional Tip of the Week:

  • Meat-Only Diet

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Dec 25 2019

42mins

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390: How to Break Bad Habits with Wendy Wood

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You could still smoke indoors when I moved to Spain in 2009. Thankfully, it was banned in 2010 as part of an on-going anti-tobacco campaign that has since failed miserably. Fifteen years ago, 32% of people smoked. Today, 34% smoke. Somehow, the US has managed to get smoking rates down to 14%, and yet, even with a nationwide campaign, consumption here goes up. Why? 

My guest on this week’s podcast has spent much of her career studying and dissecting human habit formation and change. The reasons why you do what you do are not obvious and not even conscious, so changing them requires a deeper understanding of self. 

Listen & Learn:   

  • How the US anti-smoking campaign was so successful
  • Why the “5 a Day” healthy eating campaign flopped
  • The small role that motivation plans in your habits
  • What mechanisms are at play when habits are formed 
  • The roles of friction, cues, and beliefs in habit formation 

Links & Resources: 

About Our Guest: Wendy Wood is a psychologist and the Provost Professor of Psychology and Business at USC where she has been a faculty member since 2009. Her primary research contributions are in habits and behavior change, along with the psychology of gender. She is the author of a new book Good Habits, Bad Habits.

Nutritional Tip of the Week:

  • Meal Timing

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Dec 19 2019

49mins

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389: How to Live Forever with David Sinclair, PH.D.

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I’ve set a personal goal to live to be 122, and I specifically chose this number because it seems like a stretch but also totally within the realm of reasonable given my age and the advances in science. My children, I’m almost certain, will easily surpass my age simply because they have even more time for science to make it possible. So if 80 is the new 50, what does that mean for our hair, teeth, and liver? What choices should we make now to extend not just our lifespan but our healthspan too? My guest on this week’s show is a thought leader on longevity, and he’ll share his latest research from Harvard. 

Listen & Learn: 

  • How metformin, resveratrol, and NAD might be the ultimate pill stack for longevity we know of
  • Why it’s important to get hungry
  • Why you need to exercise to the point of breathlessness
  • How 20% of your health is genetic, the other 80% is up for grabs
  • How your choices today play out in your healthspan in the future

Links & Resources: 

About Our GuestDavid A. Sinclair, Ph.D. is a Professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is best known for his work on understanding why we age and how to slow its effects. He’s the author of a new book, Lifespan, found on Amazon or at his site.

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Dec 12 2019

37mins

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388: Being Ketotarian with Dr. Will Cole

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When you’re fasting, your body undergoes rapid healing that is very well-documented and exciting, but it’s also extremely impractical. When you spend a few days without eating, you’re weak, tired, hangry, and no good for much of anything except lying around the pool (hence the need for fasting resorts). But what if there was a way to get many of the same hormone-balancing and neuroprotective benefits of fasting while still eating and feeling good? This is where ketosis comes in, and while it’s turned into a fad diet, the real uses for the occasional reset are timeless and relatively simple to use.

Listen & Learn:

  • Why ketosis is anti-inflammatory
  • How it takes time to adapt to eating healthier fat
  • Why the real exciting health changes are in the boring middle (not the extremes)
  • How to think about food and nutrition from a balanced perspective
  • Why inflammation can often be the deeper underlying issue with many fads in health

Links & Resources:

About Our Guest Dr. Will Cole promotes functional-medicine and specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems.

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  • Leave us a Review on iTunes

Dec 05 2019

41mins

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387: Neuroscience and Leadership with Dr. Tara Swart

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My worst fear with aging is losing my cognitive abilities, forgetting my kids’ names, and just becoming an old fool. It’s easy to assume that the brain will go along with the body, but there’s pretty good evidence to suggest that your mental age can be a decade younger than your physical body’s age, but you have to start working on it now.

On this week’s show, you’ll meet a neuroscientist whose mission is to help us all understand how to take better care of our brains. 

Listen & Learn: 

  • Why your brain needs 7-9 hours of sleep or you'll lose IQ points the next day
  • How nutrition and hydration are essential for neural health 
  • How exercise can dramatically slow brain aging 
  • Why a sense of belonging is the number one factor in neural health 

Links & Resources: 

About Our Guest

Dr. Tara Swart is a neuroscientist, leadership coach, author, and a medical doctor. She helps leaders achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Her newest book is called The Source.

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Nov 28 2019

39mins

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386: Your Brain on Birth Control with Sarah E. Hill, PhD

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Hormonal birth control has been directly correlated with weight gain, mental health problems, and decreased libido—not exactly an ideal mix when it comes to sexuality. But what are you supposed to do? What is the alternative? With anything health and wellness, all decisions are personal, but unfortunately, most decisions are uninformed. 

Our guest on this week’s show will shed some light on the real concerns so you can make the decision that is right for you. Listen & Learn

  • How the pill can make you attracted to less masculine men
  • How birth control can lead to anxiety and depression
  • Why non-oral hormones carry a higher risk for mental health problems
  • How old school methods are worth considering in some cases 
  • How a pill can have cascading effects throughout your mind and body 

Links & Resources

About Our GuestSarah E. Hill, Ph.D. is a research psychologist and professor who studies health, relationships, and social behavior. Her research lab is located in the Department of Psychology at TCU in Fort Worth, Texas. She is also a writer, speaker, and author. Her book, This is Your Brain on Birth Control, is available on Amazon or on her website.

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Nov 21 2019

45mins

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385: Binaural Beats & Meditation with Cory Allen

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I had a rough year in 2006. It was the year I opened my first yoga studio. I should have been on cloud nine, but I wasn’t ready for all that responsibility and all that stress. I had a staff of 12, hundreds of students, courses, a restaurant, and very little support. Mostly, I was alone. An old friend sent me some audio meditation tracks he’d be using that had a technology called binaural beats. I’d never heard of it, but I gave it a try. Right away, I felt something. Technology and I have a complex relationship, but when it makes life easier, I’m a fan. Meditation is really hard, and anyone who tells you differently is actually just walking their dog (and calling it meditation). The real practices require deep work, and it’s very hard to do all alone at home, even with books and apps. This is why I love yoga breathing, and it’s also why frequency-following music can be very helpful, particularly when you’re just getting started or in a mental and emotional jam.

My guest on this week’s show is an audio engineer who makes meditation music, and he’ll share how this simple technology can potentially help you find more balance. 

Links & Resources

About Our Guest

Cory Allen is an author, podcast host, meditation teacher, and audio engineer from Austin, TX. His first book, Now Is the Way, was just released. Cory has studied and produced music for over 15 years. He has released over a dozen albums. 

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Nov 13 2019

52mins

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384: Tiny Habits that Lead to Big Change with Dr. BJ Fogg

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I wanted to run a marathon this year. The truth is, I hardly ever run, but like any good mid-life crisis man, I wanted to tackle that goal to prove to myself I still could do hard things. Sounds great, right? Fun and challenging? Here’s the problem—I didn’t do it. I don’t even think I wanted to do it. If I had been smarter, I would have set a tiny goal, like running 5 km per week for a year for example. Then I could “win” the goal, and if the marathon happened, it’d be gravy. Instead, here I am approaching the end of the year. I’ve actually logged at least 10 km/week all year long, but I don’t feel like it matters. But it does matter. My goal was just poorly crafted. 

In this “dream big” and “hustle hard” era, it can be difficult to dial it back and make tiny goals and tiny habits, but I’m convinced it’s where most of the change is actually possible. On this week’s show, Dr. BJ Fogg shares his behavior change research from his upcoming book. 

Listen & Learn: 

  • How you need an epiphany, an environment change, or a collection of tiny habits to make lasting change
  • Why stacking small successes is often much wiser than chasing huge moonshots
  • Why feeling good is the best way to change
  • How things that make you feel guilt and shame are unlikely to motivate you long-term 

Links & Resources:

Nutritional Tip: Food Allergies

About Our Guest

Dr. BJ Fogg founded the Behavior Design Lab at Stanford University, where he directs research and innovation. He teaches industry innovators how to use his models in Behavior Design. The purpose of his research and teaching is to help people improve their lives. BJ is the author of Persuasive Technology, and Tiny Habits: The Small Changes That Change Everything is coming out in a couple months.

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Nov 07 2019

49mins

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383: The Nocturnal Brain With Dr. Guy Leschziner

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You close your blackout curtains, flip your phone to airplane mode, and crawl into bed with all the best intentions to get 7.5 hours of sleep—and then your monkey mind starts peeling bananas. Work deadlines stream through your mind, the next episode of your current favorite series beckons, and for no good reason, you’re dying to see what your friends are posting on Instagram. Thirty minutes pass, and more of the same. You’re now worried you’ll have raccoon eyes at the office meeting in the morning, but that thought just makes things worse. You finally fall asleep at 2:00 am and manage just four hours of sleep. Sound familiar? Many people overcome this by drinking half a bottle of red wine, puffing on a CBD vape pen, or popping an Ambien—but these are all Band-Aids. The underlying problem has not been solved. You’ve got a sleep problem, and it needs to be fixed.  

Sleep expert Dr. Guy Leschziner dedicates his work to the diagnosis and treatment of sleep disorders, and he’s my guest on this week’s show. 

Listen & Learn: 

  • Why 50% of your sleep tendencies are likely inherited 
  • How to intelligently use sleep apps and other consumer tracking devices 
  • Why REM sleep is not fully understood and can even be problematic 
  • How sleep problems and mental health are very much a chicken and egg problem
  • How to know when to get professional medical help 

Links & Resources

About Our GuestGuy is the clinical lead for the Sleep Disorders Centre at Guy's Hospital, which is one of Europe's largest sleep units. He is also Reader in Neurology at the Department of Clinical Neuroscience, Institute of Psychiatry, Psychology and Neuroscience at King's College London. His new book The Nocturnal Brain: Nightmares, Neuroscience and the Secret World of Sleep is available now.

Nutritional Tip of the Week:

Apples vs Oranges

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Oct 30 2019

44mins

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382: The State of the Heart With Haider Warraich

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I said goodbye to my grandfather when I was 8 years old. He had his first heart attack, and my mom was convinced he didn’t have long to live. Turns out he had many, many years ahead of him. Unfortunately, he was riddled with recurring heart problems, Parkinson’s, and a whole host of medical challenges. He lived a long life, but not a healthy one. His rapid decline shook my family, turned my mother into a health fanatic, and she passed the bug onto me. 

I wish I could say that pleasure and dreams of excellence motivate me, but it’s pain and fear that drive most of the big moves in my life. “I don’t want to end up in a rocking chair watching Wheel of Fortune,” gets me to my yoga mat much more often than “I want to glow with radiant energy.” I wish I chased carrots, but mostly, I run from the stick. What about you? My guest on this week’s show is a medical doctor who has dedicated most of his work to trying to unravel the complex challenge that is the #1 killer in the world: heart disease. 

Listen & Learn: 

  • How medical advances treating heart disease are largely responsible for extended life expectancy 
  • Why Lipitor is one of the most prescribed drugs in the world
  • How your choices and health goals might shift if you planned to live past 100 in a healthy state
  • Healthspan vs. lifespan: What matters most? 
  • What the “heart-healthy” 1980s got right and what we got wrong

Links & Resources: 

ABOUT OUR GUEST

 Physician, writer, and clinical researcher Haider Warraich is the author of the new book, State of the Heart - Exploring the History, Science and Future of Cardiac Disease that we’ll be talking about today. He writes for the New York Times but also contributes to the Guardian, the Atlantic, the LA Times and the Boston Globe. He completed internal medicine and cardiology training at Harvard Medical School and Duke University. Haider has appeared on CNN, Fox, CBS, PBS, and shows like Fresh Air, The Diane Rehm Show, The World, Marketplace and the BBC World Service.

Nutritional Tip of the Week:

  • Garlic and feeling bad

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Oct 24 2019

51mins

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381: A Year Spent Growing & Foraging Your Own Food with Rob Greenfield

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Would you survive if you had to grow or forage your own food for an entire year? Would you eat roadkill, wild yam, coconuts, and acorn grubs? Rob Greenfield is finishing up 365 days straight growing and gathering (from the ‘wild’) as his own food. Rob is an adventurer, environmental activist, humanitarian, and a guy on a mission to create a more sustainable and just world.Listen & Learn: 

  • Why our current food systems are broken
  • How extremes can plant seeds for moderate ideas that make more sense
  • Why mono-crops and siloed thinking have a lot in common 
  • How our planet will look and feel with 9 billion people on it 

Links & Resources: 

ABOUT OUR GUEST

Rob Greenfield is an adventurer, environmental activist, humanitarian, and a guy on a mission to create a sustainable and just world. He dumper-dived into more than two thousand dumpsters across the United States, cycled across the USA three times, wore all his own garbage as clothing for 30 days, and spent the past year growing and foraging his own food. Rob walks his talk.

Nutritional Tip of the Week:

  • Hydration

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Oct 16 2019

51mins

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380: CO2 is Your Friend with Dr. Artour Rahkimov

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“Inhale fresh, life-giving oxygen… exhale toxic, dead carbon dioxide,” said my yoga teacher. I’ve heard some variation of this hundreds of times in classes. Oxygen is good, carbon dioxide is bad. In with the good, out with the bad. Right? 

As it turns out, this kindergarten understanding of breathing physiology is wrong. Most of us could really benefit from more CO2 because it opens up your air passageways, relaxes smooth muscle tissues, and allows for greater absorption of oxygen. Lack of CO2 actually leads to a lack of oxygen. Confused yet? Don’t worry, you’re not alone. 

On this week’s show, we’ll set the record straight and help you understand why slow breathing boosts CO2, and why that’s a good thing. 

Listen & Learn:  

  • The CO2 paradox: why you need carbon dioxide to actually absorb oxygen
  • Why 4-6 liters of air per minute is what we need but most people breathe 2x that much 
  • How over-breathing reduces (not increases) oxygen levels
  • Why over-breathing and mouth breathing is associated with dozens of neurological disorders and diseases 
  • How to slow down your breath 

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ABOUT OUR GUEST 

Dr. Artour Rahkimov has been teaching the Buteyko method and breath retraining to thousands of students for more than 17 years. He was trained by Ludmila Buteyko and Dr. Andrey Novoh-zhilov, MD, the Chief Physician of the Buteyko Clinic in Moscow. Dr. Artour trained numerous breathing practitioners in the US, Germany and Denmark.

Nutritional Tip of the Week:

  • Why bread makes me sick

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Oct 10 2019

1hr

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379: Know Your Nerves: Polyvagal Theory with Deb Dana

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People often compare the human body to a car, but this is a bad analogy (unless it’s a Tesla) because your body doesn’t contain a combustion engine. You’re electric, my friend, and your nerves are in the driver’s seat. One electrical stimulus makes you anxious, another makes you calm; mostly, you’re an out-of-control cross-fire of signals that kicks you around energetically and emotionally throughout the day. To know your nerves, you must know the vagus nerve. It’s the master controller of the parasympathetic branch of your autonomic nervous system - and it’s more complex than simply “rest and digest.” Let’s deep dive into the polyvagal theory on this week’s show. 

Listen & Learn: 

  • How to better understand your body’s nervous system responses
  • The importance of the vagus nerve for stress modulation 
  • How to deal with triggers and embrace and appreciate glimmers
  • The polyvagal theory explained
  • Ventral vagal complex: readiness to connect
  • Dorsal vagal complex: collapse and freeze

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ABOUT OUR GUEST 

Deb is a clinician, consultant, lecturer, and coordinator of the Traumatic Stress Research Consortium in the Kinsey Institute. Her work is based on the Polyvagal Theory to understand and resolve the impact of trauma, understand the autonomic nervous system, and move into states of protection and connection. She is the author of the book The Polyvagal Theory in Therapy available on Amazon or through her website.

Nutritional Tip of the Week:

  • Organic vs conventional

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Oct 02 2019

42mins

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378: Kids Sleep, Parents Sleep - We All Need to Sleep! with Craig Canapari, MD

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My second child has black circles under his eyes in all his photos from birth to age four. He slept as little as possible and willed himself through most days with all the angst and irritability of any insomniac. At age four, he finally started sleeping and quickly became a new person. He learned more, laughed more, talked (a lot) and was a joy to be around. Was it just the sleep? No, but it made a huge difference. No more nervous anxiety in the mornings, no more dark circles, and finally, he seemed to find real moments of peace. 

When kids sleep poorly, parents sleep poorly, and the entire health and happiness of the household are affected. When you sleep badly, you’re obviously tired and grumpy, but there are much more worrying long-term effects that can include malformed jaws (in children), weight gain, mood disorders, and cognitive impairment. But what can you do? 

Listen & Learn:  

  • How poor sleep decreases leptin (satiety hormone) and increases ghrelin (hunger hormone) 
  • How bad sleep is correlated with hedonistic eating (think Netflix+ Haagen-Dazs binges)
  • How attachment parenting may not be the best approach for you
  • Why “cry it out” techniques are not for everyone and not for every stage of development
  • How to discern what you can and should control and what you should simply let go of  

Links & Resources: 

ABOUT OUR GUEST

Craig is a pediatrician at Yale-New Haven Children’s Hospital in New Haven, CT, specializing in the care of children with breathing and sleep problems. He is boarded in Pediatrics, Pediatric Pulmonology, and Sleep Medicine. His book, It’s Never Too Late to Sleep Train, is available on Amazon or on his website.  

Nutritional Tip of the Week:

  • Eat seaweed

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Sep 26 2019

43mins

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377: Medical-Industrial Complex with Mike Magee, MD

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The American life expectancy is currently 79, which sounds great until you realize that is the 26th in line worldwide. Despite being one of the most developed and wealthy nations in the world, the US system is not only ridiculously overpriced (at least 2x), it’s also ineffective. It’s a double fail with upstream and downstream effects that are impossible to even begin to quantify. This wonky system was built post World War II with financial incentives going to everyone except the average citizen, and while no one has a clear cut solution, everyone agrees that things must change. 

My guest on the show is a medical doctor and industry insider-turned-whistle blower, and his insights provide an optimistic 10+ year outlook for change. 

Listen & Learn:  

  • How the medical industry has 4x the number of lobbyists than the military 
  • Why the US medical system is about 2x overpriced 
  • How Germany, Canada, and the Scandanavian countries all seem to do it better 
  • How spending on medical care is on track to reach 20% of GDP by 2026

ABOUT OUR GUEST

Mike Magee is on faculty at Presidents College at the University of Hartford. He has worked as a doctor, a university medical school administrator, a hospital executive, and head of global medical affairs for Pfizer. He’s the author of the book Code Blue: Inside America’s Medical-Industrial Complex available on Amazon.

Links & Resources:

Nutritional Tip of the Week:

  • Choose Seafood

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Sep 19 2019

45mins

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376: A Life Less Stressed with Dr. Ron Ehrlich

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I live in Spain where the average life expectancy just hit 83 years—number three in the world, less than one percentage of a point behind Switzerland and Japan. Foreigners often hypothesize that the reason is due to the diet, the long walks, or red wine that keep people alive until such an old age, but after I’ve lived here for 10 years, I must disagree.As I look out of my office window right now, the corner cafe is filled with office workers on a morning break drinking coffee, smoking cigarettes, and eating croissants. In the evening, that same crew will return for beer and wine, deep-fried tapas, and another round of cigarettes. This is the norm. So why then do they live so long? My theory is that people are less stressed, on average, all the time. Plus, the family unit and social ties are extremely strong. Grown adults will share a sitdown meal with their parents weekly (or more). Friendships are cherished and developed, the average workday is long and leisurely, and life is slower and less intense. Research clearly shows that great relationships and reduced stress are predictive of health worldwide, and yet most of us obsess much more about the perfect meal or the perfect workout (at least I do). Chronic stress is a silent killer that affects your mood, your waistlines, your hormones, and mental health. The goal is not to live a stress-free life, that’s impossible; instead, our aim should be to reduce the stressors we can and manage the rest effectively through diet, exercise, nutrition, breathing, and positive mental models. Our guest on this week's podcast teaches a “stress less” holistic approach to wellness. Listen & Learn: 

  • Why 90% of periodontal disease has no pain and how a lack of pain in life is not a signal of no problems
  • How thoughts are things, literally, they are neurotransmitters made of proteins
  • The PERMA model (positive, engaged, relationships, meaning, accomplishment)

Links & Resources:

ABOUT OUR GUEST

B.D.S (Syd Uni) FACNEM (Dent) Dr. Ron Ehrlich is a holistic health advocate, educator, and holistic dentist. Dr. Ron has developed his health model of how stress affects our health; breaking stress down to emotional, environmental, nutritional, structural and dental stressors. He’s the author of the book A Life Less Stressed available on Amazon or his website. 

Nutritional Tip of the Week:

  •  Garlic Onion

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  • Leave us a Review on iTunes 

Sep 12 2019

48mins

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375: Crohn’s & Colitis - Surviving & Thriving with Dane Johnson

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Imagine a mosquito bites your arm. You scratch the bump and it grows big and red and doesn’t go away for months. You’d be panicked, right? Now, imagine that the red inflamed area is inside your gut, your small intestines, and your colon. What now? Just because you can’t see it doesn’t mean it’s not there. The long-term health impact of gastrointestinal inflammation is devastating. At the extremes, there’s Crohn’s and Colitis, but hundreds of millions of people are suffering from endocrine disruption, nutrient malabsorption, and general malaise due do this lurking problem. 

My guest on this week’s show was so skinny you could see all his bones. He was drugged up and nearly dead from this hardcore bowel disease—but he fixed it. Naturally. No more medicine. Despite the odds, he’s 55 pounds heavier today and looks like a fitness model. His research is solid and his advice takes each individual into account. You’ll Learn: 

  • What Crohn’s and Colitis are
  • How inflammation can be a silent killer
  • How epigenetics can be influenced by diet and lifestyle 
  • Why some people go fruitarian and others meatatarian - who’s right? 
  • How cheat days can still happen — you don’t have to be perfect

Links & Resources: 

ABOUT OUR GUEST

Dane Johnson is a Certified Holistic Nutritionist and Health Coach. Years ago, he was diagnosed with Crohn's Disease and Colitis that got so extreme he was on a feeding tube, chemotherapy, immunosuppressants, and nearly dead. Today, he takes zero drugs, gained 55 pounds of lean muscle, travels the world, and is super healthy. 

Nutritional Tip of the Week:

  • Calorie deficit

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  • Leave us a Review on iTunes 

Sep 04 2019

44mins

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Always relevant and interesting

By Tomato Saucy aka Amanda - Dec 26 2019
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I’ve been listening for a few months and have found the topics often seem to coincide with what I’m dealing with in my own life. After listening to episode 326: The Food, vitamins & blood test episode, I decided I needed to get a blood test and explore my results. It turns out that I was very low in vitamin B12. I started weekly injections and have now moved to monthly. I’m really lucky we caught it, as I’ve learned this vitamin deficiency can be quite serious. So thank you! I also enjoy your perspective as as expat, as I am one myself. I look forward to listening more in the future.

Thanks Lucas and YogaBody

By JosiahL81 - Dec 03 2019
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I love getting the different perspectives on healthy living. Lucas brings in people from diverse knowledge bases in regards to diet, health, strength, supplements, stretching and more. It is easy to listen to and there are great takeaways. Thanks Lucas and team. Keep up the great work! -Josiah