Category Archives for "guest/interview"
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Maria and Craig Emmerich are the authors of a new book entitled Keto: The Complete Guide to Success on the Ketogenic Diet. As a guide to getting into ketosis for health, the book discusses the science behind how keto works and clarifies a lot of misinformation surrounding the ketogenic diet.
With ketosis, there are serious reasons to avoid alcohol. Maria and Craig explain that alcohol cannot be stored and must be burned off first before any other fuels. Therefore, any other fats and carbs consumed at that time go straight into storage. Alcohol also interferes with one’s hormones, specifically reducing testosterone.
Maria and Craig discuss the fat flux, where the body uses fat cells as a sort of gas tank to fuel the body. When one keeps his carb level low enough, the body is primarily burning fat for fuel and maintaining protein. The fat component, where fat is going in and out of fat cells, then becomes the one variable. Ideally, you will want more fat cells coming out than going in if you aim to lose weight and reduce diabetes. To achieve this, you must moderate your fat intake to where you are burning more fat, instead of simply chasing a ketone number. Exercise is also great for building healthy mitochondria which give you energy and burn fat.
There are three stages to becoming keto adapted. Mental clarity and reduced hunger occurs within the second phase, or four to six weeks into ketosis. This is when the body starts making more mitochondria to burn more fat for fuel. One’s energy level will also soar in this stage. In the third stage or after six months to a year in ketosis, one may still see metabolic improvements.
To connect with Maria and Craig Emmerich or for more information about Keto: The Complete Guide to Success on the Ketogenic Diet, visit http://www.mariamindbodyhealth.com and http://www.keto-adapted.com.
Kraig Brockschmidt is the author of a new book entitled Solving Stress. In his book, Kraig explains that while stress is a consistent, persistent experience for most people. techniques and exercises can be used to help solve stress, not just manage it.
Kraig explains that stress occurs whenever there is a separation between what one expects and what occurs in reality. All people experience this. With any potential stressor, one will react. However, it is the nature of the reaction that one can control. The idea is to move the reaction away from anger and tension and toward relaxation and calmness in that critical moment.
Many of the popular stress management techniques offer immediate, but not long-term relief. These tips can be grouped into three categories within the Great Stress Exchange: Venting, Discipline, and Escape. These strategies buy time to avoid immediate and negative reactions to stressors.
A four-step process included in Kraig’s book involves the following prompts: stop, breathe, reflect, and choose. One should pause for 10 or 20 seconds and take a breath to put himself in-tune with the environment. Reflecting presents different options and choices, instead of feeling like a victim. Then an appropriate response can be chosen.
Kraig’s book includes a set of daily exercises to help people achieve a reaction of calmness. These exercises take about 20 minutes and include arm and shoulder rotations and neck rolls to help release stress and tension in the body. Meditation is also incorporated. By following these exercises, the brain is trained to know what relaxation feels like so that it can be triggered when a stressful situation arises. Over time, one’s stress threshold will rise and the intensity of a stressor that will push one over the edge will be very high.
To learn more about Solving Stress or to connect with Kraig Brockschmidt, visit http://www.kraigbrockschmidt.com. To facilitate his how practice, Allan is developing a checklist of exercises from Kraig's book. To receive a copy of this checklist of daily exercises, join the 40+ Fitness Podcast Facebook Group and post a photo of yourself with Solving Stress in hand.
Diane Bergeron is a visually-impaired athlete who appeared on the podcast previously and spoke about her intention to complete an Ironman competition. In this episode, she shares an update on her Ironman experience. After competing and unsuccessfully completing the race in 2015, Diane shares that she was recently successful in her quest.
In her most recent experience with the Ironman, she shares that just over 2,000 athletes competed. Her goal was to finish the race healthy, strong, and feeling uninjured. She was able to accomplish just that with a time of 16:15:57.
In order to achieve this goal, Diane invested a significant amount of time and effort into her training. First, she evaluated the 2015 race and what caused her to be unable to finish. She considered what factors she could she have changed. After realizing that the run was one of her weak areas, she made sure to focus on this in her training. As a result, Diane did two marathons and a lot of running to prepare for the next Ironman. She worked on the spin bike three times per week and ran three times per week. She also incorporated strength building with lighter weights.
To avoid overtraining and lessen the possibility of injury, Diane made it her personal policy to have at least one day off per week. This allowed her muscles to rest and recover. As a result, on the day after the Ironman, she experienced little pain and felt strong and healthy.
Looking forward, Diane is aiming to qualify for the Boston Marathon. She is also organizing the first five-person relay team of all blind athletes to compete in the Canadian Death Race, for which she will begin training in January.
Leonard Leinow is the author of the new book, CBD: A Patient’s Guide to Medicinal Cannabis. He wrote the book because he was constantly getting questions about the use of CBD. As such, he designed the book to be an introductory guide for people to learn about CBD and determine their own path to experience the substance.
Substances in cannabis help with healing, as it is a complicated substance with a number of chemicals. Most medicinal qualities are in the cannabinoids. However, the entourage effect of all components will create different varieties of CBD based on the various ratios of cannabinoids and terpenes included.
CBD does not have a psychoactive component, but it lowers your appetite which could assist with weight loss. It is also good for having the body break addiction qualities and has uses with the opioid crisis. It impacts diabetes, as many have reported that their disease has been improved as a result of introducing CBD. With Alzheimer’s, CBD also has a beneficial impact in that it can help to prevent the disease, as well as easing the effects of those who currently have the disease. CBD can also help with sleep, specifically helping people go to sleep easier and sleep longer.
Leonard also speaks about the methods of delivery. Smoking involves an onset that is very quick, usually within 30 seconds. Vaporizing also includes a quick onset, but would be a safer and cleaner method of delivery. When taken orally, it could take 30 to 45 minutes for one’s system to digest the substance, but it will have a longer effect of up to eight hours. By using a topical application, it will penetrate through the skin possibly up to an inch. This will be anti-inflammatory and help with the pain, but anything deeper will require ingesting the substance. Patches are gaining popularity, as they include a continuous application, lasting six to eight hours. Dosing is critical. Leonard recommends starting small, with a quarter of one’s target dose and slowly raising the dosage over the course of one to two weeks.
William Ferraiolo is a professor and author of the book, Meditations on Self-Discipline and Failure: Stoic Exercise for Mental Fitness. William describes stoicism as a school of Greco-Roman philosophy that advocates the pursuit of living well and virtuously, and notes that one should only concern himself with the attainment of wisdom and virtue. By focusing on one’s own will, he allows himself to be at peace, leading to living a more valuable life.
When many things go wrong, people tend to attribute blame to the external world, saying that it has power to throw to derail one’s progress. However, the view of stoicism is that people can control themselves through their will and determination. Insufficient will power and self-discipline is usually what prevents people from accomplishing their goals.
In discussing failures, William states that failure from the viewpoint of stoicism is not the same as how society typically views failure. Specifically, the only real failure is a failure of self-discipline or will power. These failures are indicative of one’s character. If one does the very best he can and still falls short, he has not failed. However, when one has not done his best and fails, it is due to a lack of self-discipline. In this case, the key to making progress is when one admits his flaws and is honest about his failures. This awareness provides the tools to prevent the reoccurrence of bad habits in the future.
William explains that people should not be afraid of the big goal or challenge and should at least make an effort to move in that direction. Though many challenges appear to be insurmountable, it is not an excuse to not try and improve one’s self. With this, it can be helpful and healthy to acknowledge not only what is yet to achieve, but what progress has already been accomplished. William recommends turning everything into an opportunity for mental exercise and improvement.
To connect with William Ferraiolo or to learn more about Meditations on Self-Discipline and Failure: Stoic Exercise for Mental Fitness, visit http://www.academia.edu to read some of his works or find him on LinkedIn and Facebook.
Ori Hofmekler is an acclaimed author on the topic of diet and health whose new book, The 7 Principles of Stress, shares how people can live their best lives while under stress.
Ori explains that chronic stress occurs when the body experiences prolonged stress, which can actually cause damage. Several signs of overstressing include chronic fatigue, anxiety, craving sweet foods, and weight fluctuation.
The human fight or flight reaction allows the body to respond to stress very quickly. Over many years, this mechanism evolved for short reactions. However, in today’s age, we find ourselves in states of prolonged stress, creating a chronic situation of stress, where the stress hormone becomes dysfunctional and the metabolic system can be destroyed.
Ori explains 7 principles of stress:
One area of confusion surrounds the topic of antioxidants. Despite the production of oxidants, people stay alive well under stress. This is because oxidative radicals signal the body to produce its own antioxidants. These are essential for one’s life and longevity and they cannot be bought. Yet when synthetic antioxidants are introduced into the body, these shut down one’s defenses and prohibit the production of powerful antioxidants, making one vulnerable to damage. Synthetic antioxidants should be avoided.
Ori describes three parameters for staying young:
Miriam Kalamian is a nutrition consultant and ketogenic diet enthusiast whose new book, Keto for Cancer, shows how the ketogenic diet can be used to improve the body’s response to fighting off the disease. Cancer is generally thought of as an older person’s disease.
Though cancer is generally thought of as an older person’s disease, Miriam’s passion for nutrition developed when her four-year-old son was diagnosed with brain cancer. He started with chemotherapy, yet every treatment failed. After learning that a ketogenic diet could slow the growth of brain cancer, Miriam immersed herself in learning and implementing the diet with her son. In three months, his tumor had not only stopped growing, but had actually shrunk.
Miriam discusses the genetic and metabolic aspects of cancer. Plenty of evidence suggests there is a metabolic component to consider beyond genetic causes. Miriam recommends we look at the underlying cause, which is something that has gone wrong at the cellular level. Often this is an accumulation factor, which is why cancer is often seen in older people. Unhealthy eating also promotes inflammation, which creates a perfect environment for cancer and other diseases to progress.
Because the ketogenic diet slows the growth of cancer, Miriam offers three options on how someone can get into ketosis. These include:
Exogenous ketones can be used for therapeutic reasons for epilepsy, Alzheimer’s Disease, and other conditions. They can be beneficial for a pre-workout energy boost and improved mental clarity. However, the real impacts of exogenous products are unknown. Mariam would not recommend using exogenous ketones for weight loss.
Dr. Bruce Fife is a nutritionist, physician, and author of the book, The Stevia Deception. The aim of this book is to give people facts from both sides of the story regarding stevia.
Though stevia is a natural herb, has some safety concerns. First, it may impact reproductive health for both males and females. In fact, it has been used as a contraceptive or to cause an abortion. When eating stevia, insulin is released into the digestive tract. As a result, a Type 2 diabetic may experience issues with the pancreas, as it may become overworked. Stevia also seems to put stress on the liver and kidneys. Some studies have also shown that stevia may cause mutations to the DNA.
When people think of stevia, they think of a healthy plant or herb. However, it’s actually a highly refined, powdered chemical. Anything sold in stores is not pure stevia, but mixed in with other items such as sugars or other chemicals.
Stevia also has the ability to prevent people from getting into ketosis or may kick them out of ketosis when they are currently in it. When stevia is consumed, it triggers the body to take muscle tissue and break it down to produce glucose to store. When this occurs, the liver cannot produce ketones at the same time.
Because all sweeteners share many of the same adverse consequences, including the ability to kick you out of ketosis or lower your ability to get into ketosis, they should be avoided. The best sweetener you can eat is sugar, as each cell in your body knows how to handle sugar. Limiting your added sugar intake to eight teaspoons per day is a good guideline to follow.
To connect with Dr. Bruce Fife or to learn more about The Stevia Deception, visit http://www.piccadillybooks.com.
Dr. Sarah Myhill is an accomplished physician and the author of multiple books, including her new book The PK Cookbook, which focuses on the paleo ketogenic diet. Dr. Myhill views this paleo-ketogenic diet as the starting point for treating many medical conditions.
Dr. Myhill explains that we live in a world where we are driven to eat because of addiction, comfort eating, and convenience. Though these vicious cycles can lead to a downward spiral, we can correct it through thoughtful and healthy eating. The difficulty lies in convincing people to make the change, as they can’t always see the bigger picture.
With the paleo ketogenic diet, you can eat anything; it’s all about the amount. Certain foods with less than 5% carbohydrates are ideal, as it is difficult to overeat on those foods. This includes foods such as green vegetables, some nuts, and avocado. With other foods, one must be somewhat cautious and other foods are safer to avoid, especially if you are easily addicted to food.
Dr. Myhill discusses the distinction between good fats and bad fats. Cooking with saturated fats is better because they retain their shape. Oils are liquid at room temperature and are curvaceous. When heated or hydrogenated, they can flip into a trans fat, which can be detrimental to one’s health. Dr. Myhill recommends cooking with saturated fats and using oils cold.
Dr. Myhill’s book, The PK Cookbook, also includes a recipe for paleo-keto bread where linseed, water, and salt are the only ingredients. This is critical for those who might otherwise avoid the paleo-keto diet because of their love for bread.
To connect with Dr. Sarah Myhill or to learn more about The PK Cookbook, visit http://www.drmyhill.co.uk.
Dr. Joel Fuhrman is a board-certified family physician with more than 25 years of experience in nutritional medicine. He is also the author of the new book, Fast Food Genocide.
Dr. Fuhrman explains that fast and processed foods are shortening lives and affecting people’s health at younger ages than ever before. They can cause damage to the brain as well as a host of other negative health implications.
One reason why people rely on fast and processed foods is many do not have access to fresh food. Dr. Fuhrman believes that when people have this nutritional information at their disposal and have access to fresh foods at an affordable price, we all will benefit.
Dr. Fuhrman also speaks about the nutritional density of food. Real foods contain micronutrients in addition to macronutrients. When micronutrient adequacy is achieved in quantity and variation across the spectrum, people do not have as much hunger or cravings and become more in tune instinctually with the number of calories their bodies need. He explains that continuous overeating on the standard American diet actually resembles a form of addiction.
To prevent disease and ensure better health, Dr. Fuhrman encourages people to include GBOMBS in their daily diet; specifically greens, beans, onions, mushrooms, berries, and seeds. He recommends trying to eat these foods every day, as they will work synergistically to prevent cancer and other diseases and health conditions. The Nutritarian diet also includes eating animal products, but Dr. Fuhrman recommends consuming them in a limited fashion.
People don’t realize the incredible health power of consuming these foods in addition to removing the fast and processed foods. You truly can control your health destiny.
To connect with Dr. Fuhrman or to learn more about Fast Food Genocide, visit http://www.drfuhrman.com. To learn more about the Nutritarian Women’s Health Study, visit http://www.NutritionalResearch.org.
Britt Brandon is a certified personal trainer, nutrition specialist, and author of Activated Charcoal for Health. In this book, Britt explains that activated charcoal is a natural agent that offers many health benefits throughout daily life. Though it is regularly available, it is not yet readily used.
Britt describes activated charcoal as a granulated powder, though it can be used in a variety of forms. The key is to purchase it from providers that sell quality versions of the product. Though there are ways to make it at home, Britt would not recommend doing so.
Activated charcoal is so useful because of its propensity to cling to things and its ability to act as a cleansing agent. It binds to anything that is a chemical or a foreign body and flushes it from the body. Britt notes that it is important to consume charcoal at appropriate intervals to ensure that any supplements or medication you take are not flushed as a result.
The book details many of the benefits and uses of activated charcoal. First, activated charcoal is especially helpful in improving cholesterol levels and preventing heart disease, as all toxins are removed from the body and it is able to operate in an optimized state. Activated charcoal can also help to improve cognitive function, remove stain deposits on teeth, and minimize varicose veins, just to name a few.
A charcoal detox is another topic of discussion. While this can be helpful, it needs to be implemented hand in hand with other healthy lifestyle implementations such as a cleaner diet or more physical activity. It cannot be used as the “end all, be all,” but rather used in addition to healthy everyday choices.
To connect with Britt Brandon or to learn more about Activated Charcoal for Health, visit http://www.ultimatefitmom.com or send her an email at firstname.lastname@example.org.
Dr. Bruce Fife is a nutritionist, physician, and author of the book, Ketone Therapy. In this book, Dr. Fife discusses the ketogenic concept, which involves consuming a high fat, low carb, and moderate protein diet, and its many benefits.
One of the key benefits of a ketogenic diet includes the production of anti-aging results. Ketones are an alternative source of fuel in place of glucose. This is like putting a clean fuel into your car. As a result, the body is healthier. A ketogenic diet can also reduce chronic inflammation, allowing measures of one’s health to improve dramatically.
Ketosis can also protect and restore vision problems. Research shows that major degenerative eye diseases are associated with high blood sugar levels and insulin resistance. If blood sugar levels can be controlled through the ketogenic diet, you can help prevent or reduce your risk of experiencing these diseases.
Dr. Fife also discusses why ketosis is a great way to approach weight loss. Constant hunger can make a diet seem very difficult. One of the great things about a ketogenic diet is that once your body adapts and starts producing ketones, your hunger is greatly reduced.
Many use keto cycling as the way to find the balance for their own health. Though you can be on a ketogenic diet forever, you do not need to be. In fact, keto cycling may even be a better approach than doing a straight ketogenic diet. The type of cycles depends on your individual needs. Intermittent fasting is another popular approach to ketosis. The simplest application of this might be to fast and eat during restricted times each day. This reduces blood sugar levels and the amount of calories consumed.
On episode 280 fo the 40+ Fitness Podcast, we meet Dr. Dean Sherzai and discuss his new book, The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age.
The Seven Stages on the Road to Dementia
The four pathways to Alzheimer’s
Brain-Derived Neurotrophic Factor (BDNF)
BDNF is a growth factor, which are proteins that stimulate existing cells, promote brain cell growth, and also maintain health of mature neurons. THey are like fertilizer for neurons. Aerobic activity has been shown to increase the synthesis of BDNF.
The NEURO Plan basics
Ian Ryan is the mastermind behind the successful podcast, Fearless and Healthy. In this episode, he explains that we will all face tough times throughout our lives, but it’s how we respond that matters.
Ian describes his personal story which led to his ultimate change in mindset. During a 90-day period, his college roommate, grandmother, and brother all passed away. As he took time to heal, he began asking big questions. He felt the need to share his story and help people embrace where they were, overcome their struggles, and make something out of their lives.
As he was able to do, Ian believes that we have to make tough decisions during low points of adversity. We can use these moments as a catalyst to step into a bigger vision.
In Ian’s experience, he began helping people and stepping out into the community to do good. He used this experience as a springboard to move to San Diego and launch his podcast. He ultimately realized that he had been living much of his life in his comfort zone, playing it safe.
Ian explains that a lot of people wait for the perfect time in their lives to make a change. Our environment influences our state of mind and can help or hinder us to take action. By putting our energy on what could go right and not what could go wrong, we rewrite the negative self-talk that most people experience. Self-awareness and accountability are key factors to success.
To connect with Ian Ryan, learn more about his podcast, Fearless and Healthy, or his Unplugged Retreat, visit http://www.fearlessandhealthy.com. You can also take the Fearless and Healthy Challenge at http://www.fearlessandhealthy.com/challenge and go through various guided meditations.
Dr. Partha Nandi is a physician, leading patient advocate, and author of the new book entitled, Ask Dr. Nandi. In his book, Dr. Nandi emphasizes the importance of making health a top priority and becoming one’s own health hero.
Dr. Nandi discusses several aspects that people should focus on while becoming their own health hero. These include:
The personal toll of dieting is also discussed. The stress of being deprived all the time also increases stress hormones, which increases inflammation. Working out excessively while not maintaining adequate nutrition is a recipe for disaster.
Dr. Nandi recommends that people know their food. To do this, he recommends eating whole, self-prepared foods. Make choices that you generally like to eat so it’s more of a lifestyle than a diet. Avoid overeating by stopping when you are 2/3 full.
Dr. Nandi also talks about rhabdo, a condition where muscles break down after being overworked by excessive exercise. Your body will tell you when it is working too much. Instead of engaging in extreme physical activity, make movement a part of your daily life.
To connect with Dr. Nandi or to learn more about his book, Ask Dr. Nandi, visit http://www.askdrnandi.com.