Monthly Archives: March 2016

March 30, 2016

The bone broth diet | Dr. KellyAnn Petrucci

Dr. KellyAnn Petrucci is our guest today for a great discussion concerning bone broth and intermittent fasting. Join us as we explore her new book Dr. Kellyann's Bone Broth Diet: Lose Up to 15 Pounds, 4 Inches–and Your Wrinkles!–in Just 21 Days.

Kellyann Petrucci, MS, ND, is a board-certified naturopathic physician and certified nutrition consultant with a thriving practice in the Philadelphia area. She is also a concierge doctor for celebrities in Los Angeles and New York. She is a regular guest on The Doctors, Dr. Oz, and national news programs, and she is a regular contributor to The Huffington Post and MindBodyGreen.

Kellyann uses bone broth and the fasting process to help you burn more body fat, reduce insulin levels and lower inflammation.   She discusses how during a fast with bone broth for nutrition our bodies burn fat faster and experience benefits to the skin.

We discuss how you can set yourself up for success by knowing what to expect when your body experiences changes when adopting a different lifestyle or way of eating, particularly with intermittent fasting.   We explore the concept of building your plate with the right proteins, healthy fats and the right kinds of carbohydrates.   Refueling after a workout with the right foods, eating non-inflammation foods, healthy oils and berries are all factors in building the plate for health and nutrition.

Dr. KellyAnn Petrucci feels that the addition of bone broth to your diet is a healthy addition to your nutrition plan. She discusses the benefits to your energy levels and the positive, beautiful effects on your skin.   You can find out more from her website, Drkellyann.com.

Music: Ben Sound Royalty Free Music

Ayurveda meets western medicine with Dr. Kulreet Chaudhary

March 28, 2016

Creatine 101

A question about creatine came in from the Facebook group. Creatine is one of most studied supplements. But what is creatine and what does it do?

Creatine is actually a molecule that provides the phosphorous atom to our bodies, which is needed to create ATP. ATP is a power source for the body’s cells. When you supplement with creatine, it will give you more muscular energy, which can be especially beneficial for weight lifting. It has also shown to be protective for the brain and liver.

Many wonder if creatine is a steroid. Though it has qualities of a performance enhancing supplement, it is not a steroid. Creatine has no effect on the body’s hormones. It simply provides phosphorous and ATP. Through diet, you can get creatine by eating animal products. Some plant-based diets will have phosphorous, but not in the same density as organ meats and muscle.

So how much creatine should you be consuming? The standard dose is five grams per day. Eventually, the body will saturate and hit a peak with how much it can store. At first, you can try creatine “loading,” where you would take 20 to 25 grams to get to that saturation point faster.

Creatine does have one notable negative side effect in the sense that it makes muscles retain water. Though it will make your muscle mass appear greater, it will likely show as weight gain on the scale. The good news is that you cannot overdose on creatine. While consuming creatine, you should increase your water intake to help avoid stomach cramping. If cramping persists, there are other types of creatine that are water soluble and should help with this. The primary type of creatine is called creatine monohydrate. This is the most inexpensive and widely used.

Whatever type you choose, be sure to avoid creatine ethyl ester, as this type degrades in your digestion and never really gets into your system to make an impact. With all other types, you will be sure to see the real benefits of this widely studied and used supplement called creatine.






Should I take protein supplements post-workout?

March 25, 2016

Motivate Me | Lynette Renda

In this episode, we talk with Lynette Renda, the successful host of the Motivate Me! podcast.   As a form of coaching, Lynette interviews people who have incorporated a passion into their lives, and she encourages her audience to do the same.

Together with Lynette we discuss the art of motivation.   Motivation is one thing on the health and fitness journey that often plateaus. And when that plateau lasts for a while, it can be demotivating.   So how does Lynette apply motivation to her health and fitness journey?   We talk with Lynette about her number one tool to remain motivated.

A sense of community can be an important part of your health and fitness journey. For Lynette, it has been her number one motivating factor.   In fact, by reaching out you reap the benefits of several motivating factors, such as:

  • The bond of shared experiences
  • Friendship
  • Encouragement
  • Accountability
  • Shared energy
  • Confidence

Continually learning from a community of resources and experts, such as professionals in their field, listening to podcasts and joining social media groups is empowering.   Surrounding yourself and reaching out to others who share the interest will help you persevere in your endeavors.

Lynette Renda’s show, Motivate Me!, is interactive with the goal of having listeners learn from the experiences of others while focusing on helping people create a life that excites and fulfills them.   You can learn more about Lynette Renda through her website (motiatemepodcast.com).

Music: Ben Sound Royalty Free Music


March 23, 2016

Crack the obesity code

The Obesity Code: Unlocking the Secrets of Weight Loss is the new book by today’s guest, Dr. Jason Fung.   In this episode we talk about a variety of strategies to break through your body set weight, or what we often refer to as a plateau.

Dr. Jason Fung completed medical school at the University of Toronto and a fellowship in nephrology at the University of California. He founded the Intensive Dietary Management program in Toronto that provides a unique treatment focus for type 2 diabetes and obesity.

We discuss with Dr. Fung the role of hormones – such as insulin — and how they drive weight gain and obesity. He feels that only by understanding the role of insulin and insulin resistance can we achieve lasting weight loss. If excess insulin, not excess calories, is causing obesity, Dr. Fung feels the clear answer is in reducing insulin levels.

To do this, Dr. Jason Fung suggests the use of intermittent fasting to break the cycle of insulin resistance and to reach a healthy weight.   The Obesity Code outlines five basic steps to establish lifelong habits that will improve your health and control your insulin levels.   Additional information about Dr. Fung, The Obesity Code and the Intensive Dietary Management program can be found at intensivedietarymanagement.com.


Why am I always hungry? | Dr. David Ludwig

March 21, 2016

Caught in the dorito effect | Mark Schatzker

Today we talk to Mark Schatzker, the author of The Dorito Effect: The Surprising New Truth About Food and Flavor.   Mark is a field reporter for The Dr. Oz Show as well as a radio columnist for the Canadian Broadcast Corporation and a frequent contributor to the Globe and Mail, Conde Nast Traveler, and Bloomberg Pursuits.

We discuss with Mark how food has become complicated. That is because human biology and nutrition are such a complex sciences with many different variables.   Rather than focus on specific nutrients, Mark focuses on flavor in his book The Dorito Effect.

When it comes to our food, we all want flavor. Flavor in our food, however, is undergoing two trends. Whole foods, such as foods we get from farms, do not always have the flavor that they used to, as the heirloom quality has often been removed through generations of breeding and the industrialized nature of our food industry.

We also discuss with Mark how the food industry has mastered flavor technology. Flavor chemicals have changed what we call delicious and drive sales of product, as was the case with Doritos. The food industry is not in the business of making us healthy, it is a business of selling food.   This is where the desire to produce more and the desire to get us to eat more have crossed.

You can learn more about Mark Schatzker, author of The Dorito Effect and Steak through Mark’s website (markschatzker.com). Also, his award-winning journalism has appeared in The New York Times, The Wall Street Journal and Best American Travel Writing.

Contact Mark Schatzker at:


Ayurveda meets western medicine with Dr. Kulreet Chaudhary

March 18, 2016

LeAnn gets a personal trainer

In this episode, we meet LeAnn and discuss her journey to health and fitness with a personal trainer.

LeAnn spent most of her adult life being obese. Her weight gain started with her first child.  Over time, the weight issue compounded and by the time she was 48, she was diagnosed with diabetes, high cholesterol, and high blood pressure. She took medication for all of these.

She was offered an eight-week program held in the backyard of her daughter’s friend. This Bootcamp program was interval training twice a week in the evenings. She did sprints, jumping jacks, and other body weight exercises.

According to LeAnn, when you start with fitness training, you only need your body weight. She said, “You don’t want to shoot yourself in the foot by doing too much.”  She saw improvement during the program. She felt better and she slept better. She often felt like quitting during the workouts, but she felt so good afterward she continued.

LeAnn also had a 12-week fit challenge with her coworkers. It included gym workouts, education, and eating healthy food. A financial reward was given to the person who won the challenge, which really motivated her.

She continues to work with a trainer and has lost a total of 91 pounds. She goes to the gym for 45 minutes to an hour. She eats 6 small meals a day.

LeAnn also advises people to measure their progress when doing workouts with a personal trainer and eating healthy. Get the important body measurements by using the Health Measures That Matter PDF.

When to fire your personal trainer

Music: Ben Sound Royalty Free Music

March 17, 2016

Get a happy gut | Dr. Vincent Pedre

Dr. Vincent Pedre is a board certified internist. His Integrative medical approach incorporates both eastern and western traditions. He has a holistic, patient-centered philosophy that looks to determine the root causes of illness. He is an expert on healing the body from the inside out with an emphasis on the gut microbiome. Dr. Pedre is also the author of Happy Gut.

Dr. Pedre explains that there is a microbiome within the gut that includes hundreds of species of bacteria. There are also viruses and possibly parasites within the gut that play a role in digestive and overall health. In fact, 80% of the immune system is right along the gut lining. This allows for a bidirectional communication between the immune system and the gut’s bacteria.

In fact, the gut can mimic a war zone depending on what food is eaten. Some foods can trigger inflammation, while others can reduce it. As a result, the key to healing our ailments truly begins in the kitchen, as the types of foods consumed will control the way genes are expressed.

In Happy Gut, Dr. Pedre describes Gut Care, or a process through which your gut is reset to a “clean slate.” In essence, you are feeding the good bacteria and starving the bad. The gut is first cleansed through an elimination diet which cuts out foods that are known to be inflammatory and contain excessive sugar. Cleansing the mind of negative thoughts is also beneficial. Through this process, you are activating the gut’s ability to break down proteins and carbohydrates so the nutrients are absorbed efficiently.  The gut can also be restored through the use of probiotics and prebiotics. And finally, the gut lining is enhanced as a result.

After eight weeks on this program described in Happy Gut, you will have a much clearer picture of how food affects you, allowing you to make better diet decisions. Dr. Vincent Pedre’s program is designed to help people achieve exactly that. To connect with Dr. Vincent Pedre directly, visit www.happygutlife.com or www.pedremd.com.

Happy Gut


The gut health diet plan | Dr. Christine Bailey


Music: Ben Sound Royalty Free Music

March 16, 2016

Why am I always hungry? | Dr. David Ludwig

Dr. David Ludwig is an endocrinologist, researcher, professor. He’s been called an “obesity warrior” by Time Magazine and has been featured on several networks including ABC and NBC. He is also the author of Always Hungry.

It has been said many times that the key to losing weight is to eat less and move more. However, Always Hungry considers another factor at play. There are some people who eat less and move more, yet they still have problems with losing weight. While many can lose weight by cutting calories, the body will begin to fight back by becoming hungrier.

The premise of Always Hungry is to examine the source of this problem—why are our bodies storing extra fat? The underlying problem for most is that fat cells are driven into calorie storage overdrive due to insulin levels. When our bodies make too much insulin, this drives fat cells to hoard too many calories. Then there are too few for the rest of the body, and hunger increases.

The key is to lower insulin by adopting a rich, high fat diet and take out simple carbohydrates, processed foods, and sweeteners. The calories will stay in the blood stream longer and increase the metabolism. This will also be beneficial for physical performance.

The Always Hungry Solution is a three-phase plan. Phase 1 includes a two-week period of eating a diet of rich, high fat foods and eliminating grains, potatoes, and added sugars. This will turn off the starvation response. Phase 2 includes adding back whole kernel grains and a touch of added sugar. Here, the body will determine its optimal weight. Phase 3 follows by reintroducing more processed carbs according to how well the body can adapt.

Dr. Ludwig advises those following this plan to find foods that work for them and eliminate ones that do not. Always Hungry is available on Amazon. To connect with Dr. David Ludwig, visit his website at www.drdavidludwig.com or follow him on Facebook or Twitter via @davidludwigmd.


Crack the obesity code

Music: Ben Sound Royalty Free Music

March 15, 2016

Why didn’t I lose weight with crossfit?

Today we’re discussing a listener question from Kelley. Kelley has done Crossfit for four years, but didn’t experience much weight loss. She finally decided to stop once her back started hurting. Today, she is swimming and walking every day. She wants to get back into weight lifting but needs guidance on what types of lifting to incorporate and how much to do.

Some important notes about Kelley include that she has metabolic syndrome. This means she is insensitive to insulin, and this overproduction can cause her body to store the excess as fat. Kelley is also maintaining a low carb, high protein diet.

Crossfit is a metabolically challenging program. It includes metabolic conditioning, where one will be moving significantly—running, jumping, lifting. It’s a very dynamic that puts a strong demand on the body to have the endurance to get through. Because of this, one may experience much hunger after a workout, which can lead to eating more. Once again, the body fat loss will typically plateau. This may explain why Kelley did not lose much weight with Crossfit.

Kelley should consider lifting again, as lifting does slightly increase your metabolism over time and can lead to weight loss. However, she should also continue walking and swimming. Also, she may not need as much protein as she’s taking in. If she consumes too much, that excess will be stored as fat. This may be why she is seeing spikes in her blood sugar. If Kelley reduces her protein intake and adds in healthy fats such as fish, grass fed beef, and nuts, this will also help with regulating her hormone cycle.

When Kelley lifts weights again, she should incorporate one full body lifting session in place of one of her other exercises. She should work in the low to moderate rep range and use moderate to heavy weights. Taking these steps will be a great alternative to Crossfit and will assist in attaining the weight loss Kelley is trying to achieve.

You can get the guide on how to manage your hormones at older.fitness/glands.

If you’d like your questions answered, you can contact me on speakpipe and I may include your question on the show.


Nelson finds crossfit

Music: Ben Sound Royalty Free Music

March 14, 2016

Why you should squat

Today in this episode we discuss squats.   I think doing a squat is one of the most important exercises you can do.   I am a very big fan of squats, and often it is the first exercise I discuss with my clients.

Do you know that squatting is one of the most natural movement patterns of the human body?   A great example is when you need to pick up something off the ground.   Normally, you would squat.   Unfortunately, modern times often find us sitting a lot, which actually inhibits and tightens the muscles that enable a full range of motion and the muscle balance we need to correctly complete squats.

I encourage you to listen to the full episode as we will discuss the various elements of this important exercise.  We’ll discuss the benefits of doing a squat as well as the various types of squats.   Our discussion will also focus on the key elements of proper form to ensure you use the right muscles and avoid injury.

Everyone’s squat may look slightly different, but in the end you will want to find the good form that works with your body. It is difficult to teach the squat in an audio format. In the Forever Fitness Program you will have access to a personal trainer online to help you learn form on the squat and many other exercises.


March 11, 2016

John success and lessons learned

John has reached the end of his 10-week program, however there is no end in sight to his massive lifestyle change. He’s sharing a bit about his success and a few lessons learned over the past 10 weeks.

First, John recognizes that this was not a program or diet, but a re-education of the healthy lifestyle he should be leading. During this process, John has seen much success. He is now able to enjoy food that does not contain sugar. He now understands why the sugar would affect him and chooses to find healthier food options. He has more willpower than he ever imagined. The biggest lesson he learned is that he is fully in control. He was tired of making excuses for himself. Once he made the decision to change his life and realized he was in control of his path, he was able to make large gains.

Measuring himself became a reality check as to where he started versus where he now stands. His stomach has gone from 47” to 41 1/2”. He has lost almost three inches in his chest, two inches in his waist, three inches in his hips, and three inches in each upper thigh. John feels more empowered than ever before.

However, these successes did not occur without challenges. He had to learn to moderate his drinking, after realizing that beer and alcohol contain sugar that was impacting his results. While he doesn’t want to stop going out socially, he now has the tools to compensate for a drink here or there by adjusting his intake prior to or after having an alcoholic beverage.

John has lost 38 pounds overall. He’s seen his A1C levels drop significantly and plans to be off his medication by October. He’s sharing his lessons learned with others in his life and encourages them to take control of their own health. Once John realized he was in control, success was easily in his future.


Stepping it up

Tammy success and lessons learned

Music: Ben Sound Royalty Free Music

March 10, 2016

How much is enough?

It’s important to make sure you’re getting enough exercise, but how much is enough? In 2008, guidelines were published that explained how much physical activity Americans should be getting. The results showed that the minimum amount of activity was 75 minutes of vigorous activity or 150 minutes of moderate-intensity activity per week.

Interestingly enough, the leisure time activities of individuals were also studied. This showed that those with an activity level below the recommendation had a 20% lower mortality rate. Those that met the guidelines saw a 31% decrease in mortality and those that exceeded the guidelines by three to five times saw a 39% decrease in mortality.

Most people recognize that there are health benefits of exercising regularly. Now there is proof showing that engaging in regular physical activity will lower cancer risk and risk of cardiovascular disease. As the studies have shown, every little bit counts, even activity at a moderate level.

So how can you tell the difference between moderate and vigorous physical activity? If you can carry on a conversation while being active, you’re moving at moderate pace. When the intensity increases such that the heart rate climbs into the 130 to 180 range, this is considered a vigorous mode. However, you should not be doing that for extended periods of time, as it is hard to keep pace. One example of this is high-intensity interval training or HIIT. With HIIT, you push yourself to that max limit and then let yourself recover. This not only improves cardiovascular fitness but will also count toward vigorous activity.

A mix of moderate and vigorous activity is recommended for most people. Try to pair moderate activity with stress reducing activities, such as talking a walk outdoors. This will allow you to relax, lower your cortisol, stimulate your senses, and give you an overall sense of well-being. If you’re still wondering how much is enough, a good target is four to six hours per week of exercise, with the type and style being based on what is important to you.



Have you mastered the art of intensity

March 9, 2016

Ayurveda meets western medicine with Dr. Kulreet Chaudhary

Dr. Kulreet Chaudhary is an integrative neurologist and neuroscientist, and also the author of The Prime: Prepare and Repair Your Body for Spontaneous Weight Loss. A pioneer in integrative medicine and Ayurveda, Dr. Chaudhary advocates for a national awareness of a much needed paradigm shift in medicine towards patient empowerment.

An Ayurvec proverb featured in the book states, “What you eat becomes your mind. As is the food, so is your mind.” This summarizes the premise of The Prime. Dr. Chaudhary explains that people are in such a rush to get things done, that many have lost their connection with food and how critical it is to the body and one’s state of mind.

In The Prime, Dr. Chaudhary says that, “Being overweight is a biochemical issue, not a personality flaw.” In her experience, many of the people who had difficulty changing their diet were successful in other areas of their life. Their difficulty in making this change with food actually had nothing to do with willpower. The truth is, there is an underlying biological obstacle. She was able to implement a unique set of solutions to overcome this obstacle. Once these folks were able to embrace their biochemical nature, they experienced spontaneous weight loss.

Dr. Chaudhary explains that the cause of these obstacles is likely due to neuroadaptation, meaning that the brain is always adapting. The modified food that people eat has a strong impact on the brain, much like that of a drug. It causes a spike in dopamine that actually causes stress to the body and brain. The modified food that is consumed also changes type of bacteria in one’s gut. Having the proper bacteria here is critical for normal brain function. All of this leads to a stressful cycle, which people must overcome to see real change.

Dr. Kulreet Chaudhary’s book, The Prime, is now available on Amazon. There is also a holistic and Ayurvedic-focused program that goes along with the book called The Prime Club, where you can join an online support group that operates under the supervision of a master coach.

The bone broth diet | Dr. KellyAnn Petrucci


Music: Ben Sound Royalty Free Music

March 8, 2016

Tammy success and lessons learned

Tammy is closing out her 10-week program and sharing her success story and lessons learned. At the beginning of her program, she made a commitment. That commitment remains strong today, as she is dedicated to moving forward in her health and fitness journey.

During these 10 weeks, Tammy experienced some challenges. She continued to work through health issues that came up. She has had issues with her back and is committed to working through these issues with a doctor, as this is really part of her overall wellness and an important foundation of her physical health. Though sometimes her issues caused her to be unable to work out, she knew that she couldn’t let that keep her down.

Tammy learned that it is one’s diet, and not necessarily exercise, that is the real key to the equation. She acquired the patience to stick with a solid eating plan over time and really began to focus on the type of food she was eating and making healthier choices.

As a result, Tammy is now fitting back into clothes haven’t fit her for quite some time. She has lost about 25 pounds and reduced her stomach and waist measurement significantly. She’s been a great partner along this journey with her husband, John. Tammy has even shared her experience with co-workers, who are now starting to make some changes in their own health as well.

Tammy now says “no” to so many foods that she never thought she could go without. After this experience, she looks at sweets and knows she doesn’t need them. The lessons that Tammy has learned over the past 10 weeks will continue to pay dividends as she continues this new healthier lifestyle in the future. Tammy knows success is in her future.



Stepping it up

John success and lessons learned

Music: Ben Sound Royalty Free Music

March 7, 2016

Have you mastered the art of intensity

Intensity is an important part of your workout. But how do you know when it’s appropriate to increase the intensity so you’re getting the most benefit while still being efficient?

To increase your intensity is really about progression. You will want to apply intensity in the areas where you really want to see fitness improvement. With cardiovascular fitness, you will see progression in the increased speed or distance of travel.  In strength, applying further resistance so the muscle is challenged, then allowed to rest and recover, will create a greater intensity. This is usually accomplished through adding additional weight. Adding intensity with endurance involves adding more reps, which will increase your performance. And with muscle mass, increased intensity is achieved through greater volume, which should be added over time. A few areas where it does not make sense to increase intensity include mobility, balance, speed, and agility.

To evaluate whether you should increase intensity in your workout, the key is to benchmark yourself to get a clear picture of where you are right now from fitness perspective. Early on in your program, you may see great strength gains. Know that you can add incremental weights of two to five pounds over time and see progress.

Are you worried about overtraining? Your body actually gives you feedback to help prevent this. If you have much pain after a workout or feel weaker at your next performance, it may be an indication that you need more rest. If you’re not sleeping well, this may indicate that your body is not recovering well. Having blood work done is also a good way to get feedback on how your body is responding to your training.

With adding intensity, it’s important to remember to get plenty of rest and maintain your form. This will help in avoiding injury. Have a goal in mind of what you’d like to achieve and occasionally rotate your program to allow your body to destress. Following these steps will ensure that you are successfully able to master the art of intensity.

How much is enough?

The 80/20 rule

Music: Ben Sound Royalty Free Music