Nourish Balance Thrive
The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is a co-founder at Nourish Balance Thrive, an online clinic using advanced biochemical testing to help athletes overcome chronic health complaints and improve performance. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions.
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Empowering Women Through Fertility Awareness
08/13/2024
Empowering Women Through Fertility Awareness
Lisa Hendrickson-Jack, BA, FAE, is a certified Fertility Awareness Educator and Holistic Reproductive Health Practitioner who trains other practitioners to use the menstrual cycle as a vital sign in their practices. She is the founder of the ™ program and the author of three bestselling books: , the , and her most recent book (co-authored with Lily Nichols, RDN). Lisa has been teaching fertility awareness for over 20 years. She has empowered thousands of women worldwide to take control of their fifth vital sign through her podcast, books, online courses, and group coaching programs. On this podcast, Lisa talks with Julie Kelly about the value of using fertility awareness techniques for family planning, predicting a woman’s cycle, and avoiding the downsides of traditional birth control. She explains why a woman’s cycle is a fifth vital sign, always relaying essential health information when you pay attention. She also discusses her goal of changing the conversation around birth control for today’s young women and the resources she offers to do this. Here’s the outline of this interview with Lisa Hendrickson-Jack: [00:00:14] Book: , by Lily Nichols and Lisa Hendrickson-Jack. [00:00:17] Podcast: , with Lily Nichols. [00:01:10] Interest in fertility awareness. [00:07:23] Correcting health issues with birth control pills. [00:07:59] Book: , by Margaret Marsh and Wanda Ronner. [00:16:04] Copper IUD. [00:21:25] Hormonal IUDs. [00:23:09] Nutritional demands of pregnancy. [00:25:50] The Fertility Awareness Method of Family Planning. [00:30:37] Cultural expectations around maternal age. [00:42:00] Predicting your cycle. [00:44:24] Changing the conversation for young women. [00:47:30] Book: , by Lisa Hendrickson-Jack. [00:51:50] Podcast:. [00:52:08] Website:. [00:52:22] .
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Entrepreneurial Insights with Jeremy Hendon
07/25/2024
Entrepreneurial Insights with Jeremy Hendon
I'm thrilled to have my good friend and mentor, Jeremy Hendon, join me again on the podcast. Jeremy is an esteemed international speaker, consultant, and entrepreneur with a track record of founding, scaling, and selling multiple thriving companies. Our collaboration on the Keto Summit in 2016 was a testament to his exceptional skill in business and marketing, especially within the realm of health and wellness. Jeremy joins me today to share his transformative journey from big-law attorney to entrepreneur, highlighting pivotal decisions made along the way. He reveals his process behind generating business ideas, having started out with the establishment of Louise's Foods, focusing on low-carb products. Later, he created a supplement line and, more recently, a marketing agency. Jeremy now shares his wealth of business knowledge through engaging short-form videos on various social media platforms. Here’s the outline of this interview with Jeremy Hendon: [00:00:27] Jeremy's professional background. [00:07:07] Becoming an entrepreneur. [00:08:51] Generating business ideas. [00:10:20] Louise's Foods; Creating low-carb products and affiliate websites. [00:12:02] . [00:19:20] The importance of meeting successful people. [00:20:40] . [00:22:39] Starting a magazine. [00:26:27] . [00:27:11] Book: , by Ryan Holiday. [00:27:17] Book: , by David Kushner. [00:27:35] ; . [00:36:54] Copywriting. [00:38:41] Business and marketing trends. [00:40:35] Jumping from one business to another. [00:44:29] . [00:44:47] Video: [00:51:33] . [00:53:08] . [00:55:37] Find Jeremy on , , . .
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How to Optimise Diet and Lifestyle for Fertility
05/09/2024
How to Optimise Diet and Lifestyle for Fertility
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author dedicated to evidence-based nutrition. With a deep respect for current scientific findings and ancestral wisdom, Lily's clinical proficiency and extensive experience in prenatal nutrition have established her as a renowned consultant and speaker. Her groundbreaking work in gestational diabetes has positively impacted tens of thousands of women and has significantly shaped international nutrition policies. Today, Lily joins us to discuss her latest book, , co-authored with Lisa Hendrickson-Jack. This comprehensive, heavily cited, practical guide explains how to optimise nutrition for preconception, providing invaluable insights for couples looking to enhance fertility, pregnancy, and beyond. Lily discusses some of the causes of infertility, nutritional considerations for conception, and the effects of alcohol and caffeine on fertility and pregnancy. Additionally, she highlights the significance of meal size and timing and the detrimental effects of environmental toxins when trying to conceive. Here’s the outline of this interview with Lilly Nichols: [00:00:23] Book: by Lily Nichols and Lisa Hendrickson-Jack. [00:00:29] Book: , by Lily Nichols. [00:00:38] Book: , by Lily Nichols. [00:00:47] Becoming interested in writing about fertility. [00:04:54] More than just nutrition. [00:10:20] Infertility is a societal problem. [00:11:46] Male vs female infertility factors. [00:18:54] Evolutionary mismatch and causes of infertility; Study: [00:21:58] Nutrition for fertility. [00:25:42] Protein targets. [00:27:01] Fish: nutrition vs contaminants. [00:30:33] Micronutrients for fertility. [00:31:40] Antioxidant intake. [00:33:29] Tracking macro/micronutrients; . [00:36:19] Vegetarian and vegan diets. [00:39:57] Book: , by Diana Rodgers and Robb Wolf; Podcast: . [00:43:01] Alcohol and caffeine. [00:49:12] Polycystic Ovarian Syndrome (PCOS). [00:49:17] ; Podcast: . [00:50:57] Blood sugar balance. [00:51:56] Nutritional interventions for PCOS. [00:53:30] Meal size and timing for PCOS; Study: . [00:54:45] Hormone-disrupting chemicals and eliminating environmental toxins. [00:55:54] Podcast with Jodi Flaws: . [00:57:42] . [01:01:08] Herman Pontzer podcast: . [01:02:16] Protein requirements for postpartum women; Study: [01:02:59] . [01:03:08] (read the first chapter and get the reference list). [01:03:23] @lilynicholsrdn on social media. [01:03:44] .
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Deborah Gordon, MD on Mold Illness, Bone Health, and Hormone Balance
04/15/2024
Deborah Gordon, MD on Mold Illness, Bone Health, and Hormone Balance
Deborah Gordon, MD, is the founder and medical director of , LLC. She has a lifelong interest in health and wellness, which she has incorporated into an integrative medical practice in southern Oregon for over thirty years. She is dedicated to finding lifestyle choices that can prevent and reverse health problems, avoiding medications where possible and using them wisely where necessary. For the last decade, she has worked with a particular focus on cognitive health. On today's podcast, Deborah talks about mould/mycotoxin illness, bone health, and hormone balance. She elaborates on the precise tests and approaches to diagnose and manage mycotoxin illness, assess bone health, and explore hormone replacement options beyond estrogen and testosterone. She also highlights the potential risks of excessive vitamin K2 (MK7) intake, supplements that aid in mould detoxification and bone density enhancement, and the best way to monitor kidney function whilst supplementing creatine. Here’s the outline of this interview with Deborah Gordon: [00:00:20] . [00:00:50] . [00:01:19] Video: . [00:01:42] Video: . [00:02:06] What are mould and mycotoxins? [00:06:08] . [00:07:28] Podcast: . [00:11:07] Lucy Mailing; NBT Podcasts: ,,. [00:11:48] ; Book: . [00:15:41] Urinary Mycotoxin Tests: and (covered by Medicare). [00:16:30] Evident vs hidden mould. [00:17:48] Mold treatment: far infrared sauna, fish oil, glutathione, binders. [00:19:54] . [00:21:35] Diagnosing mold illness. [00:22:34] . [00:23:56] Financial stress of mold infestation. [00:25:50] Ideal place to live. [00:27:07] Deborah's clinical trial with Dale Bredesen: . [00:27:48] Supplements: chlorella, . [00:30:43] Cholestyramine (prescription medication). [00:33:10] (nasal biofilm disruptor). [00:36:01] Bone density. [00:36:31] ; Books: and . [00:39:51] Bone density testing; blood tests: (demineralisation), (remineralisation). [00:41:12] Vitamin D + Vitamin K. [00:41:33] (for paid subscribers). [00:41:55] Heart arrhythmias and MK7. [00:43:02] Hormones and bone metabolism; Genistein. [00:44:00] Melatonin: . [00:44:25] [00:45:21] (urine hormone test). [00:47:54] Creatine; ; Videos: and . [00:48:39] Testing kidney function when taking creatine; . [00:51:29] . [00:53:21] Pregnenolone. [00:57:29] Strength training in an older population. [00:58:05] Article: . [01:00:26] ;;. [01:01:35] How to work with Deborah. [01:02:46] . [01:03:00] .
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Free to Play - Van Life and Unschooling Our Three Kids
03/28/2024
Free to Play - Van Life and Unschooling Our Three Kids
Today's journey takes us into unconventional living with my guest, Julie Kelly—my wife and partner in adventure. Together, we delve into our nomadic lifestyle, shared with our three vibrant children, each step an exploration outside societal norms. This conversation unfolds the layers behind our decision to steer clear of conventional schooling, whilst aiming to better support our kids’ needs. Our conversation starts with what we learned from developmental psychologist and evolutionary anthropologist Peter Gray, emphasising the pivotal role of play in a child's development and how we've designed our environment to nurture this philosophy. From living in a house and sending our kids to Forest School to the compact simplicity and togetherness of campsite living in a VW camper van, we share the ups and downs of our experiences. We also discuss living in an intentional community in Costa Rica and Airbnb's important role in enabling our journey. Here’s the outline of this interview with Julie Kelly: [00:00:33] Peter Gray; Podcasts: and . [00:01:04] Book:, by Peter Gray. [00:01:14] Article: by Peter Gray. [00:03:59] Article: by Peter Gray. [00:04:51] Podcast: . [00:07:19] Book: , by Ian Bogost. [00:10:47] . [00:20:19] How much play is enough? [00:21:45] Barriers to free play. [00:23:06] . [00:26:43] Unschooling and learning to read. [00:30:10] Book: , by Joshua Medcalf. [00:34:35] Peter Gray's . [00:36:11] Working remotely during COVID. [00:39:38] Hosting our house on AirBnB. [00:41:30] . [00:48:17] . [00:50:15] outside Santa Cruz. [00:52:30] . [00:53:53] . [00:54:46] ,. [00:55:36] . [00:56:19] . [00:59:13] . [01:02:00] . [01:03:14] . [01:04:30] Podcast: . [01:10:15]. [01:15:06] . [01:20:45] .
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Beyond Survival: Fighter Jet Pilot Kegan Gill's Recovery From Ejection, TBI, and PTSD
03/13/2024
Beyond Survival: Fighter Jet Pilot Kegan Gill's Recovery From Ejection, TBI, and PTSD
Kegan "SMURF" Gill, a former US Navy F/A-18E pilot whose life took a dramatic turn following a near-fatal high-speed ejection at 695mph. Kegan's story is not just about survival; it's a profound narrative of overcoming life-altering injuries, battling and defeating prescription drug addiction, and enduring a gruelling two-year recovery process. His triumphant return to flying Super Hornets symbolises a victory over adversity that few can imagine, yet many can draw inspiration from. Kegan's tale, however, unfolds further as he confronts delayed-onset PTSD and cognitive issues from a severe traumatic brain injury—a battle that traditional pharmaceutical treatments only worsened, leading to his hospitalisation. Faced with the limitations of the VA healthcare system and a daunting mental health struggle, Kegan embarked on a quest for healing beyond conventional medicine. His transformative experiences with alternative therapies, including indigenous medicine, are pivotal in his journey toward holistic healing. Now medication-free and a competitor in ultra-endurance events, Kegan advocates for chronic health. Join us as he shares his inspiring story of recovery, resilience, and the relentless pursuit of wellness, all while raising a family and giving back through speaking and writing about his life-changing experiences. Here’s the outline of this interview with Kegan Gill: [00:01:17] Becoming a Navy aviator. [00:05:48] Kegan's story. [00:13:18] When things went wrong. [00:25:23] Trauma surgery. [00:27:03] "SMurF". [00:28:38] Paralysis. [00:30:53] Nutrition at the VA hospital. [00:33:27] Weaning off pain medications. [00:37:47] Book: , by Matthew Syed. [00:42:36] Effects of traumatic brain injury (TBI). [00:55:25] ; Documentary: . [01:02:13] Book: , by Rich Roll. [01:02:27] Book: , by Michael Pollan. [01:02:48] Book: , by Matthew Walker. [01:03:33] Book: , by Michael Pollan. [01:05:49] [01:06:57] Podcast: , with Dan Engle. [01:08:45] . [01:11:28] . [01:14:40] . [01:16:21] ; ; Podcasts: and . [01:18:13] Book: , by Michael D. Lewis, MD [01:18:26] . [01:23:12] . [01:23:43] . [01:24:19] Psychotherapist;. [01:27:06] Iboga retreats. [01:28:27] . [01:32:59] Book coming: Phoenix Revival. [01:33:15] . [01:33:21] Book: , by Leo Jenkins. [01:34:53] Find Kegan Gill on and .
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Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance
03/06/2024
Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance
Laura Payling, PhD, leads the animal science division for , an innovative startup using gene expression information and advanced data science to improve livestock yield and welfare. Laura’s passion for human and animal health and performance has resulted in diverse professional experiences, including academic research in food chain nutrition, clinical dietetics and consulting as a nutritionist. On today's podcast, Laura shares her passion for understanding and reigniting harmony in the human gut. She discusses her doctoral work, including research on the gut microbiome, food, and health. She also touches on some current science related to keystone species of microorganisms and methane-producing bacteria in the microbiome. Here’s the outline of this interview with Laura Payling: [00:00:15] Life in Costa Rica. [00:05:57] Early life. [00:08:00] A1 vs A2 milk. [00:10:34] Growing up with horses. [00:17:05] Training dogs. [00:22:41] Studying animal science. [00:23:50] Avoiding iodine deficiency. [00:29:11] New Zealand for PhD [00:31:32] . [00:31:53] Probiotics improving yield in livestock. [00:36:49] Book: , by Bryan Caplan. [00:43:34] Hip dysplasia. [00:47:31] ;. [00:48:33] Postural Restoration Institute (PRI). [00:48:47] ; Podcasts: and . [00:52:50] Clinical pearls from PhD work. [00:53:52] Methanogens and fiber fermentation. [00:54:55] . [00:56:12] Keystone species and the cross-feeding chain. [01:00:32] ; Podcast: . [01:01:44] Book: , by Justin Sonnenburg and Erica Sonnenburg. [01:03:13] Book: , by Robb Wolf. [01:03:42] Dietetics. [01:08:48] Julian Abel; Podcasts: , , . [01:14:17] . [01:22:50] Methanogens in breath vs. stool. [01:26:29] .
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bodymapping: Functional Medicine in the UK
02/28/2024
bodymapping: Functional Medicine in the UK
Dr. Michael Bazlinton is a Family Doctor (GP) and the founder of the in the UK. After recognizing the limits of the National Health Service (NHS) model of practice and discovering compelling data from the low-carb community, Michael expanded his scope as a physician. In 2017, bodymapping was born. The bodymapping programme embraces five key states of being essential to wellness: nourishment, cognition, sleep, movement, and rest. Michael uses blood testing to guide clients in these areas toward optimal health and longevity. On this podcast, Dr. Bazlinton discusses the bodymapping approach and the unique programme he has created for those in the UK who want to apply science and technology to manage their health better. He is currently offering a for those who wish to use ongoing tracking of their biometric data with periodic live video check-ins. The first six months are free with the discount code NBT-100%. Here’s the outline of this interview with Michael Bazlinton: [00:01:34] Peter Gray Podcast: . [00:04:25] . [00:05:30] Background and interest in alternative health. [00:08:48] and. Podcast with Ted Naiman: . [00:13:36] Video:. [00:16:04] Book:, by Tim Noakes, Jonno Proudfoot, and Sally-Ann Creed. [00:23:11] Fixing Dad:,. [00:34:28] Making health more resilient. [00:49:59] . [00:52:10] . Podcast with David Korsunsky: . [00:53:35] . [00:55:33] ; Promotion Code: NBT-100%.
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A Quest for Connection: Journeying to Authentic Relationships with Others and Yourself
02/21/2024
A Quest for Connection: Journeying to Authentic Relationships with Others and Yourself
Mike Brcic is an adventurer, writer, and entrepreneur with a mission to help others build connection with themselves and others. He founded , a project that brings entrepreneurs together for travel, physical challenge and authentic connection, going beyond networking and financial success. Mike founded , a highly successful mountain bike adventure company (and sold it in 2019), co-founded , and is the former Dean of Social Enterprise at the . On this podcast, Mike reflects on his Substack series, , in which he offers practical advice for creating meaningful connections with oneself and others. Noting that human connection is a primary factor in our well-being and longevity, he discusses some of the barriers to connection we’ve created in modern society and some of the tools and practices he uses to reduce loneliness and connect deeply with our true motivations and desires. Here’s the outline of this interview with Mike Brcic: [00:01:02] Mike's . [00:02:49] . [00:03:49] Substack series: . [00:04:25] Background of loss and depression. [00:08:48] Mike's turning point. [00:12:45] Connection to self. [00:15:53] ; Podcasts: and . [00:18:01] Figuring out what's important to you. [00:19:43] Coping with difficult emotions. [00:23:27] Connection to others. [00:23:37] ; Podcast: . [00:24:44] Mike's . [00:27:08] Dinner parties - the . [00:31:49] Intentional communities and human-centered design. [00:37:53] Meta-analysis on social relationships and mortality risk: . [00:40:43] Book: , by John T. Cacioppo and William Patrick. [00:43:45] . [00:45:14] Travel and adventure experiences.
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Mike T. Nelson on Navigating Healthspan: From Assessment to Improvement
01/15/2024
Mike T. Nelson on Navigating Healthspan: From Assessment to Improvement
Dr. Mike T. Nelson has spent 18 years learning how the human body works, specifically focusing on properly conditioning it to burn fat and become stronger, more flexible, and healthier. He’s been called to share his techniques with top government agencies, universities and colleges, fitness organisations and fanatics. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, scientific publications, and websites across the globe. On the podcast today, Mike talks about his : a course for trainers, coaches and fitness enthusiasts on metabolic flexibility, working with clients on nutrition and achieving fitness goals. We also talk about a little of everything else - his recent talk at the ISSN Conference, measuring and improving your VO2 Max, creating training plans, and the best ways to assess for fitness and healthspan. Mike’s takes students 1-2 times a year and is open through 1/22/24. Here’s the outline of this interview with Dr Mike T. Nelson: [00:00:07] Mike's previous NBT podcasts: , , , ,. [00:00:27] . [00:02:56] Podcast:. [00:05:21] ; Podcasts with Brianna: , , , . [00:06:05] . [00:07:50] . [00:09:35] (opens 1/15/24 - 1/22/24). [00:19:43] How to measure your VO2 Max. [00:21:31] studies: 1. ; 2. [00:26:52] Changing your VO2 Max. [00:27:39] HERITAGE study: [00:34:17] Resting metabolic rate. [00:37:03] Respiratory Exchange Ratio (RER). [00:37:49] Ryan Baxter - Podcast: . [00:40:01] Podcast: , with Mike T Nelson. [00:44:17] ;. [00:45:02] . [00:49:16] . [00:51:07] Creating training plans. [00:56:29] Evaluating technique and progress. [00:59:38] . [01:07:07] .
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Decoding Discrepancies: What to Do When Your Sleep Tracker Contradicts Your Experience
12/15/2023
Decoding Discrepancies: What to Do When Your Sleep Tracker Contradicts Your Experience
In today's episode of the Nourish Balance Thrive Podcast, we delved deep into the realm of sleep health, particularly focusing on the role of sleep wearables and nearables. Here's a summary of the key takeaways from our discussion: 1. **Sleep Wearables and Nearables Track Sleep**: We explored how these devices passively monitor various sleep metrics such as duration, phases, and disturbances, offering a convenient and objective way to gather data on our sleep patterns. 2. **Self-Monitoring as a Cornerstone of Behavior Change**: We discussed the importance of self-monitoring in the context of behavior change. By actively tracking our sleep habits, we gain insights that can lead to meaningful improvements in sleep quality and, consequently, athletic performance. 3. **Variability and Opacity in Proprietary Sleep and Stress Scores**: We acknowledged that the scores provided by these devices, though helpful, can vary and sometimes be opaque in their calculation methods. It's essential to understand the limitations of these metrics. 4. **Process Over Outcome**: Emphasizing Simon Marshall's wisdom, we stressed the importance of focusing on the behaviors that lead to the desired outcome rather than the outcome itself. It's more beneficial to track and adjust behaviors influencing sleep quality than to fixate solely on the sleep efficiency percentage. 5. **Sleep-State Misperception and Imperfections in Tracking Devices**: We addressed the concept of sleep-state misperception, where there can be a discrepancy between the data reported by devices and how we subjectively feel about our sleep. This highlights the need to consider both objective data and our subjective experience when assessing sleep quality. Each of these points contributes to a more nuanced understanding of how we can use technology to enhance our sleep health while also recognizing the importance of our own perceptions and behaviors in this process. Our discussion today serves as a guide to navigating the complex world of sleep tracking, aiming to help you achieve optimal sleep for better athletic performance and overall well-being. Don't miss this opportunity to revolutionize your sleep and performance. Join us on Discord and start your journey with SleepMate today. Your best sleep and peak performance await! Simply visit . This link will take you directly to our Discord server where you can start using SleepMate.
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Grapple & Grow: Brazilian Jiu-Jitsu for Beginners with Robb Wolf
12/06/2023
Grapple & Grow: Brazilian Jiu-Jitsu for Beginners with Robb Wolf
Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of and and co-author of , which explains why well-raised meat is good for us and the planet. Robb, one of the best-known names in the Paleo movement, has transformed the lives of hundreds of thousands of people worldwide via his top-ranked , books, and seminars. He co-founded the 1st and 4th CrossFit affiliate gyms in the world and then went on to co-found . Robb also holds a brown belt in Brazilian Jiu-jitsu, is a former California State Powerlifting Champion, and is a 6-0 amateur kickboxer. It’s been almost ten years since my first appearance on Robb’s Paleo Solution podcast, with the interview that ultimately launched NBT as a business. Today, Robb and I discuss the Paleo movement and why it declined in popularity, his latest business and personal ventures, his current love for Brazilian Jiu-Jitsu (BJJ), and why you might like to try the sport, too. We also discuss red flags when choosing a gym, preventing injuries during BJJ, and staying sharp as you age. Here’s the outline of this interview with Robb Wolf: [00:00:26] . [00:02:32] Robb's health and fitness history. [00:07:19] Book: , by Robb Wolf. [00:08:18] Book: , by Robb Wolf. [00:09:46] Book: , by Robb Wolf and Diana Rodgers; Podcast: , with Diana Rodgers. [00:12:14] electrolyte supplement. [00:14:01] from . [00:14:15] Jeremy and Louise Hendon; Podcast: . [00:17:01] Problems with Gatorade. [00:19:54] What happened to Paleo? [00:20:27] . [00:20:37] Video: [00:20:48] Videos: and . [00:20:59] Video: [00:22:24] . [00:25:16] Benefits to Paleo Diet independent of weight loss; Study: [00:28:32] Josh Turknett, MD; Paper: [00:30:14] Brazilian Jiu-Jitsu. [00:34:25] on Making Sense with Sam Harris: . [00:35:11] Robb's advice on choosing a gym. [00:37:39] . [00:40:28] ;. [00:46:59] Peter Gray on play: Podcast: . [00:49:19] Preventing injuries in BJJ. [00:54:29] Preventing repetitive use injuries. [00:59:41] Brazilian Jiu-Jitsu for kids; self-defense. [01:11:28] . [01:11:42] ; . [01:12:24]
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How to Use AI to Create Your Next Training Plan
11/22/2023
How to Use AI to Create Your Next Training Plan
Paul Laursen is a coach and scientist known for his exercise physiology and high-performance sports expertise. He holds a PhD in Exercise Physiology and has a teaching, research, and coaching background. Paul has over 140 peer-reviewed papers, has more than 14,000 citations, and is co-founder of the parent company . His work often focuses on strategies to optimise performance, including high-intensity interval training (HIIT), heat acclimation, and the role of technology in sports. Paul is also a lifelong athlete, having completed 18 Ironman triathlons. Paul is on my podcast today to talk about , a personalised AI coaching platform that adapts to your current sport, fitness levels, goals, training sessions and life. We discuss why a coach or athlete might use Athletica, including individualised step-by-step daily training plans, wearable data input, and comprehensive session analysis. Paul also explains how an AI coach can help combat workout boredom, injury, and scheduling challenges. Here’s the outline of this interview with Paul Laursen: [00:02:01] AI coach, . [00:02:13] ; NBT Podcasts featuring Brianna: (2019), (2019), (2018), (2017), (2017). [00:04:39] What Athletica can do. [00:04:56] Power or pace profile, user time constraints. [00:06:27] , see . [00:07:06] Paul's previous podcasts with NBT: (2021), (2019), and (2017). [00:07:13] and Paul's book: , by Paul Laursen and Martin Buchheit. [00:09:52] ; integrating wearables. [00:12:17] Internal training load measures; blood lactate. [00:15:46] Exporting data when it's time to work out. [00:20:19] ; Paul's episode: [00:23:43] Workout reserve. [00:28:35] on Motivational Interviewing. [00:32:24] Athletica vs ChatGPT. [00:41:09] Next step for Athletica: educating coaches. [00:43:45] Visit the NBT forum for , , and . [00:48:31] Key features of Athletica. [00:49:49] .
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How to Make New Friends
10/04/2023
How to Make New Friends
Despite social media being everywhere, it’s clear that adults in America face an . This trend comes with health risks equivalent to smoking . Our guest today has a solution. The 2-Hour Cocktail Party, a step-by-step handbook that teaches you how to build big relationships by hosting small gatherings. He’s been featured in The New York Times and The Wall Street Journal, and New York Magazine called him a host of “culturally significant parties.” On this podcast, Nick shares his simple formula for hosting low-stress social gatherings to bring people together and create connections. Nick describes the best ways to get people to show up for your parties, get your guests talking to one another without being awkward (even for introverts), and why your home is the best place to host an event. Here’s the outline of this episode with Nick Gray: [00:00:50] Struggling to meet people in New York. [00:02:23] Nick's book: . [00:02:29] Julian Abel of ; NBT Podcasts with Julian: , , . [00:02:35] Study: . [00:04:16] Social benefits of hosting a cocktail party. [00:09:09] The NICK Formula (Name tags, Icebreakers, Cocktails only, Kick 'em out); Article: . [00:11:14] How to get people to show up. [00:14:24] RSVP platforms: ,,; Article: . [00:14:56] When to hold a cocktail party. [00:18:02] Marketing your event. [00:20:26] Importance of . [00:22:52] Icebreakers; Articles: and ; . [00:27:43] Why to kick people out after two hours? Article: . [00:30:36] Introverts and people with social anxiety. Article: . [00:34:19] How to manage kids at a party; Article: . [00:37:24] Where to host a party. Article: [00:42:25] Alcohol. [00:48:19] ;. [00:48:24] where we discuss our upcoming parties! [00:49:24] Article: . [00:49:27] .
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How to Raise Passionate Kids: The Value of Free Play
07/12/2023
How to Raise Passionate Kids: The Value of Free Play
Peter Gray, PhD. is a research professor at Boston College in Psychology and Neuroscience, whose recent work focuses primarily on children’s natural ways of learning and the value of play from an evolutionary perspective. He is the author of , a book in which he argues that our children, if free to pursue their interests through play, will not only learn all they need to know but will do so with energy and passion. He has also published on play and self-directed education. In this podcast, Dr Peter Gray makes the case that free play is the primary way children learn to solve problems, control their lives, get along with peers, and become emotionally resilient. And by contrast, he discusses the downsides of our traditional education system, which leaves many children bored, prone to misbehaviour, and seeing life as a series of hoops to struggle through. Please visit Peter on his , where he writes about how play makes us human and how we might bring more playfulness into our lives and those of others. Here’s the outline of this episode with Peter Gray: [00:00:11] First podcast with Peter Gray: . [00:00:25] Peter Gray's . [00:00:31] What is play? [00:03:40] Becoming interested in the topic of play. [00:05:30] in Framingham, MA. [00:08:50] Peter's book: , by Peter Gray. [00:09:30] Why play is important. [00:11:04] Book: , by Karl Groos. [00:11:58] Book: , by Karl Groos. [00:14:18] Study: . [00:20:59] Time in school vs time out of school. [00:21:25] Article: . [00:22:40] 2014 APA Study:. [00:25:35] Study: . [00:33:12] The value of risky play. [00:36:20] Adult-directed sports vs child-directed play; Substack: . [00:40:30] Book: , by James Carse. [00:41:22] The value of age-mixed play. [00:43:56] Article: . [00:49:28] Scaffolding metaphor; Substack: [00:53:01] How much time to play is enough? [00:53:35] Study: [00:59:17] Kids and screens. [01:08:56] Family vacations.
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Psychedelics and Sleep
03/24/2023
Psychedelics and Sleep
Sleep, nutrition, and metabolism expert Greg Potter, PhD, is back on the podcast today with a new twist on help for those interested in sleep. Greg is an international public speaker, science writer, consultant and coach, focusing on working with individuals and organisations to adopt easy and long-lasting lifestyle modifications that add years and quality to life. His work has appeared in dozens of worldwide media sources, including Reuters, TIME, and The Washington Post, and he frequently contributes to prominent websites, blogs, and podcasts. On today’s podcast, Greg joins Chris to discuss the use of psychedelic drugs for improved sleep and mental health. Greg talks about the types of psychedelics currently being researched, including psilocybin, LSD, and MDMA, their mechanisms of action, and their potential roles in improving sleep and health. He shares some of the most interesting results from the clinical literature, including therapeutic effects for treatment-resistant depression and the impact of these substances when combined with meditation or psychotherapy. Here’s the outline of this episode with Greg Potter: [00:05:28] What are psychedelics? [00:06:33] Main types of psychedelics. [00:09:37] Uses of psychedelics. [00:12:01] Minidosing and microdosing. [00:13:09] Psilocybin use as a spiritually significant event; Study: [00:14:14] Mystical experiences. [00:16:00] Mechanisms of action. [00:20:01] Greg's experience with psychedelics. [00:30:27] Integration work. [00:32:47] Entourage effects. [00:37:18] Chris's experiences with psychedelics. [00:41:22] Relaxing priors; Carhart-Harris and K. Friston; Study: [00:41:45] Karl Friston's Free Energy Principle; Paper: . [00:43:47] Psychedelics and sleep architecture. [00:49:51] Psilocybin and sleep; Study: . [00:51:58] Ayahuasca and sleep; Study: [00:54:34] REM sleep and dreaming. [00:58:42] . [00:59:38] Lucid dreaming. [01:00:02] Book: , by Antonio Zadra and Robert Stickgold. [01:00:04] Videos: and. [01:03:41] Fear Extinction. [01:05:32] Podcast: , with Jason Connell. [01:07:33] Combining LSD and MDMA; Study: . [01:08:31] Psychedelics as adjunct to other interventions. [01:09:16] Review: . [01:09:57] Psilocybin combined with other spiritual practices; Study: . [01:12:01] Psilocybin with expert meditators; Study: . [01:13:25] . [01:14:59] Podcast: , with Balázs Szigeti. [01:20:08] Psilocybin without psychotherapy for treatment-resistant depression; Study: [01:21:58] Drug harms; Review: . [01:23:41] Potential contamination; Fentanyl. [01:25:29] Find Greg online: ;.
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How to Fix Chronic Low Back Pain
07/29/2022
How to Fix Chronic Low Back Pain
We’re continuing the conversation this week with Greg Potter, PhD., but with a plot twist. We’ve had Greg on the podcast many times discussing all facets of sleep and circadian biology, but today the topic is low back pain. Greg has had personal experience with this problem since the age of 12 and has devoted extensive time and effort to researching and trying various treatment methods to find relief for himself and his coaching clients. He’s quick to admit he’s not an expert in low back pain, but it’s clear he’s well-versed on the topic. Greg thoroughly examines low back pain in this podcast, including causes, treatments, and scientifically-validated approaches for relieving chronic discomfort. He discusses time-tested treatments and cutting-edge options, including therapies, exercises, and supplements. He also recalls the book that started his healing journey and the best ways to give your back a break during daily movement and activities. Here’s the outline of this episode with Greg Potter: [00:00:10] . [00:00:44] Podcasts: , with Satchin Panda, PhD; , with Diana Rodgers, RD. [00:01:53] Stuart McGill on HumanOS podcast: [00:02:14] Greg on STEM-talk Podcast: Episode 136: . [00:02:31] Greg's history with back pain. [00:03:07] Book: , by Stuart McGill. [00:07:05] Chronic back pain: prevalence and costs to society. [00:09:42] Causes and types of lower back pain. [00:18:53] Sports that increase risk of back pain. [00:21:11] Physical Therapist ; Podcasts: and . [00:22:18] Podcasts with Mike T. Nelson: ,,,, and Ben House: ,. [00:22:18] Prevalence of spinal stenosis without symptoms; Review: . [00:23:29] Spinal degeneration with no symptoms, by age; Study: . [00:24:02] Nociplastic (nonspecific) pain. [00:26:29] Psychological causes for pain. [00:27:34] on. [00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: and . [00:33:36] Rates of low back pain in traditional cultures and early human species. [00:37:13] 2015 study: . [00:38:53] Difficulties in assessing and treating back pain. [00:43:51] ;. [00:44:47] ; Podcast:. [00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often. [00:50:53] Building spine stability. [00:51:56] . [00:54:14] Bracing your spine when lifting things. [01:02:06] Bracing with breath: . [01:03:22] Treatments that intervene with pain at the brain level. [01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: . [01:06:17] Effects from MBSR are not sustained long term; Meta-analysis: . [01:07:18] . [01:07:36] ; . [01:08:06] ; Study: . [01:10:48] Relationship between low back pain and sleep problems. [01:11:38] Insomnia comes before back pain; Study: . [01:12:02] Treating insomnia can help with pain; Transdiagnostic sleep and circadian approach, and . [01:12:29] ; Podcast with Ashley Mason: . [01:13:18] Mattresses, pillows, and sleep positions for sleep quality and musculoskeletal support. [01:19:04] Nutritional considerations for pain. [01:20:24] Intramuscular vitamin B12 for back pain; Study: . [01:20:57] Effects of weight loss interventions on low back pain; Systematic review: . [01:22:27] Impact of supplements on different kinds of back pain. [01:22:42] UC-II collagen, hydrolyzed collagen, ginger. [01:25:10] Palmitoylethanolamide (PEA) - . [01:26:06] Meta-analyses on effects of PEA for pain reduction: and . [01:26:49] Protein, creatine monohydrate, vitamin D3, glucosamine sulfate. [01:27:34] Glucosamine may not be effective; Study: . [01:27:47] Glucosamine + chondroitin + msm, low efficacy for pain reduction; systematic review: . [01:28:21] Glucosamine is associated with fewer cardiovascular events and less mortality; Study: . [01:28:35] Glucosamine is associated with reduced all-cause mortality: . [01:28:59] ; Book: ; Podcasts with Dr. Kendrick: , , . [01:31:23] Work with Greg: . @gregpotterphd on social media. [01:32:28] ; Podcast describing SEEDS approach: . [01:33:00] Kanban board; .
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The Flex Diet: Using Metabolic Flexibility to Improve Body Composition Goals, Health, and Performance
07/10/2022
The Flex Diet: Using Metabolic Flexibility to Improve Body Composition Goals, Health, and Performance
With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he’s developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he’s developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge. If you’re a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his . Here’s the outline of this episode with Mike T Nelson: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: , , , , . [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life. [00:08:21] The Flex Diet: What it is, how it came about. [00:13:12] Problems with relying on fat for fuel. [00:16:38] Fuel used during exercise; Studies: 1. . 2. 3. [00:18:21] Ketogenic diets and fasting. [00:19:39] Book: , by Brad Pilon. [00:21:31] How to know if you're metabolically flexible. [00:23:09] CO2 sensor. [00:28:56] Tips for fasting with different end goals. [00:30:02] Protein synthesis study: . [00:34:14] Using HRV to assess stress; Who shouldn't fast. [00:35:18] Psychological benefits for fasting. [00:37:35] Differences between men and women regarding metabolic flexibility. [00:42:54] Dr. Ben House; Podcasts with Ben: , and . [00:43:58] How many carbs? How much fat? [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: . [00:47:50] Enroll in the .
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Health Fundamentals: Nutrition
07/03/2022
Health Fundamentals: Nutrition
Good nutrition is essential for optimal health, performance and quality of life. Unfortunately, the standard American diet is deficient in many essential nutrients, and at the same time is loaded with toxic ingredients known to cause serious health problems. Making matters worse, doctors rarely test for nutrient deficiencies, which are often at the root of their patients’ complaints. The end result is a population marked by difficulties attaining or maintaining a state of good health and optimal performance. Today we’re rounding out our Health Fundamentals Series with a fourth instalment, this time on the topic of nutrition. NBT coaches Megan Hall and Zach Moore discuss why what you eat deserves your time and attention, and the best practical strategies to ensure you’re getting the nutrition you need from your diet. They talk about the best foods to consume, how many meals to eat and the best time of the day to eat them, and how to avoid the most common nutritional deficiencies. They also discuss the best way to get started so you don’t get overwhelmed and quit before seeing the benefits of a good diet. Here’s the outline of this episode with Megan Hall and Zach Moore: For all the details, be sure to follow along with . [00:00:09] First 3 Health Fundamentals Podcasts:,,. [00:01:27] Why we should care about what we eat. [00:03:15] Top dietary interventions to focus on. [00:05:37] Optimal protein intake. [00:08:25] . [00:12:30] Plant-based vs. animal-based protein sources. [00:15:37] Collagen peptides vs. whey protein supplementation for muscle protein synthesis; Study: [00:16:52] Branch Chain Amino Acids (BCAAs). [00:17:26] Avoiding junk/processed acellular carbohydrates and industrial seed oils. [00:19:27] Focusing on nutrient density; common nutrient deficiencies (calcium, choline, vitamin A, k2, zinc, magnesium, iodine). [00:26:34] Tolerating organ meats. [00:28:16] Organ meat blended with ground beef; , , . [00:31:48] . [00:32:03] Meal number and timing. [00:32:54] Time restricted eating (limited eating window). [00:34:08] One meal a day (OMAD). [00:40:36] Personalizing a diet for you. [00:40:51] Macronutrients. [00:44:10] Fiber; soluble vs. insoluble fiber. [00:45:24] Polyphenols. [00:46:12] Elimination diets. [00:50:42] Troubleshooting. [00:50:52] Digestive distress, during or after meals. [00:51:38] Improving body composition. [00:54:06] Managing sugar cravings. [00:55:06] Gretchen Rubin; Article: [00:55:52] Addressing under-eating; . [01:00:50] Getting started making dietary changes. [01:02:49] ; Book a free .
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How to Get the Right Kind of Light
06/10/2022
How to Get the Right Kind of Light
Back on the podcast, today is sleep, nutrition, and metabolism expert, . Through his , public speaking, consulting and writing, Greg empowers people to make simple and sustainable lifestyle changes that add years to their lives and life to their years. His work has been featured in dozens of international media outlets, including Reuters, TIME, and The Washington Post, and he regularly contributes to popular websites, blogs, and podcasts. In this podcast, Greg is talking about light, including the importance of getting out in the sun and also modern problems with artificial light. He discusses the impact of light on the circadian system along with up-to-date recommendations related to light hygiene. We discuss practical tips for reducing light at night (not all of which involve putting away your device), and why not getting the right kind of light might be keeping you from achieving your body composition goals. Here’s the outline of this episode with Greg Potter: [00:02:14] Corporate Wellness Software. [00:06:49] The importance of light. [00:08:30] The introduction of electric light. [00:09:55] myLuxRecorder (Satchin Panda's app, no longer available); Podcast: , with Satchin Panda. [00:10:37] How light influences the circadian system. [00:15:34] Consensus paper with recommendations related to light hygiene; Study: . [00:19:13] Practical tips for reducing light at night. [00:22:44] Increasing prevalence of myopia. [00:23:46] Podcast: , with Todd Becker. [00:26:01] Vitamin D synthesis; Podcast: , with Megan Hall. [00:26:15] Effects of light on mood and cognition. [00:27:24] Effect of light exposure patterns on cognitive performance; Study: [00:28:14] Effects of light on metabolic health. [00:28:20] Dan Pardi podcast featuring Peter Light: . [00:28:52] Effect of bright and dim light on metabolism (Netherlands); Study: . [00:30:53] Effects of light on skin and immune function. [00:31:57] (topics: Sun avoidance & exposure, increasing testosterone, Robert Sapolsky). [00:35:14] . [00:36:48] Light at night and endocrine disruption. [00:37:45] Light at night and quality/duration of sleep. [00:38:19] Blue light in the evening interferes with sleep homeostasis; Study: . [00:38:53] Effects of light at night on sympathetic nervous system/cortisol; Study: . [00:39:26] Effects of light at night on heart rate, HRV, insulin resistance; Study: . [00:41:34] Effects of moon phases on sleep; Study: . [00:45:40] Effects of individual sensitivity to light; Study: . [00:47:55] Camping and melatonin synthesis across seasons; Study: . [00:48:40] Seasonal changes in thyroid hormones (meta-analysis): . [00:53:24] Effect of location in the world; Podcast: , with Greg Potter, PhD. [00:54:30] Daylight Savings Time transition and traffic accidents in the US; Study: . [00:56:08] Effects of Daylight Savings Time on cardiac events. [00:56:48] Daylight Savings Time and cyberloafing; Study: . [00:57:26] Circadian clock disrupted by Daylight Savings Time; Study: . [01:00:44] Implications of permanent daylight savings time. [01:03:37] Effects of light at night in animals; Study: [01:09:14] Minimizing the impact of light at night on wildlife. [01:13:50] Human-centric lighting at hospitals; Study: . [01:14:51] Babies in a neonatal unit did better with light/dark cycle; Study: [01:17:59] Effects of light at night on plants; Study: [01:18:50] Maturation of soybeans shifted with artificial light at night; Study: [01:19:44] How to optimise your light environment. [01:19:54] Incandescent vs compact fluorescent bulbs. [01:21:58] LED lights. [01:25:33] Light-emitting devices with screens; . [01:26:20] Using metamerism to regulate impact of digital devices; Study: . [01:26:51] Software that reduces your exposure to short wavelengths: Nightshift (iPhone), Night Light/Blue Light Filter (Android), . [01:27:23] Apps to prevent short-wavelength light emissions do help; Study: . [01:27:31] Blue-light blocking app did not improve sleep; Study: . [01:28:31] Blue-blockers. [01:31:31] Recommendations for shift workers. Greg’s paper on this topic: . [01:33:34] Jet lag: . [01:37:27] Find Greg on , ; [01:37:56] Book: , by Antonio Zadra. [01:38:08] Book: , by David Deutsch. [01:38:32] Book: by Toby Ord.
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Targeting the Gut for Immune System Health
06/01/2022
Targeting the Gut for Immune System Health
Back on the podcast today is Steven Wright, the man behind , a cutting-edge supplement line devoted to helping those suffering with persistent GI problems. After being diagnosed with IBS by several doctors, Steven found relief from his own gut health problems by following the Specific Carbohydrate Diet, and then spent years coaching others to do the same. His goal continues to be providing solutions for effective digestion, nutrient absorption, and microbiome balance. Today Steven is talking about targeting the gut for the purpose of optimising immune health. He discusses what to look for in a probiotic supplement, and explains how paraprobiotics are now being used to improve gut function. He describes some of the specific probiotic strains that have been found to modulate immune response, soothe rashes and improve exercise performance - and where you can find them. Steven also offers some of his best tips for supporting immune health and managing stress with nutrition. Here’s the outline of this episode with Steven Wright: [00:00:07] Steve's previous NBT podcast: . [00:00:26] How Steven connected supporting the immune system through the gut. [00:03:25] (scroll down page). [00:06:05] Innate vs. adaptive immune system. [00:09:02] Leaky gut and its role in autoimmunity. [00:09:45] ; Study: . [00:16:06] Histamine intolerance and Mast Cell Activation Syndrome (MCAS). [00:18:19] Effect of butyrate on mast cells. [00:20:34] Paraprobiotics (heat-killed probiotics) vs. typical probiotics. [00:25:09] Importance of probiotic strain and concentration. [00:27:26] Probiotics found in HoloImmune; Lactococcus lactis JCM 5805 (Immuse ®, also called LC-Plasma in the literature). [00:30:31] Lactobacillus plantarum L-137 (Immuno-LP20 ®). [00:31:50] Lactobacillus acidophilus strain L-92. [00:34:49] 1-year study on LP20: . [00:34:49] Immuse ® - studied at 250mg; Study: . [00:37:07] Beta glucans for boosting Secretory IgA (SIgA). [00:41:20] Best interventions for gut and immune health. [00:45:20] Tips for optimizing nutritional status: Track your food, get a continuous glucose monitor, monitor vitamin D status. [00:45:30] Managing stress with nutritional and gut support. [00:48:06] Boosting butyrate: Tributyrin and L. rhamnosus GG. [00:48:43] - new customers use coupon code NOURISH15 to save $15.
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Health Fundamentals: Movement and Exercise
05/19/2022
Health Fundamentals: Movement and Exercise
The beneficial role of physical movement and exercise in daily life is one of the few things we can all agree on. Extensive research points to movement as essential for living a long and healthy life. It helps keep our bodies strong, flexible, and mobile and helps maintain cognitive health as we age. So what kind of exercise should you be doing and how much should you train? If you have limited time and energy, what type of movement should be prioritized? Today for the third instalment of our Health Fundamentals series, Coach Megan Hall is talking with NBT Head of Strength and Conditioning Zach Moore about movement and exercise. They discuss why it's important for you to be moving regularly, and describe ways to increase movement throughout your day. Zach stresses the importance of strength training: why it should be the foundation of your workout and the 3 simple movements you can use to get started. They also discuss recovery, balance, flexibility, and mobility. To get all the details and studies supporting the information in this podcast, be sure to follow along with . Here’s the outline of this episode with Megan Hall and Zach Moore: [00:00:21] Health Fundamentals Series Part 1: and Part 2: . [00:01:01] Non-exercise Activity Thermogenesis (NEAT). [00:02:36] How to increase NEAT throughout the day. [00:08:11] Strength training - why it's important. [00:10:47] How to start strength training. [00:13:40] How much and how often to train. [00:16:40] Compound vs isolation movements. [00:18:39] Strength training for endurance athletes. [00:20:41] Straight bar vs. hex/trap bar for deadlifts. [00:22:41] Rest periods during resistance exercise. [00:24:43] Endurance exercise and why it's important. [00:25:56] How much endurance exercise is enough for health effects. [00:28:09] Zach's recommendations for prioritizing movement types. [00:29:04] How to measure effort during cardio; . [00:36:01] Recreational/team sports. [00:36:34] Recovery. [00:36:59] Delayed onset muscle soreness (DOMS) and active recovery. [00:41:26] Interference effect, and how to minimize it. [00:46:10] Balance, flexibility, and mobility - why they're important. [00:47:44] Resistance training is mobility training. [00:50:01] Structural limitations. [00:54:29] Summing up. [00:58:10] ,.
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Health Fundamentals: Stress and Hormesis
05/01/2022
Health Fundamentals: Stress and Hormesis
Like most critical aspects of health, stress can be a double-edged sword. It’s necessary for physical and emotional growth, and we all know that what doesn’t kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience. Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger. To get all the details and studies supporting the information in this podcast, be sure to follow along with . Here’s the outline of this episode with Megan Hall and Clay Higgins: [00:01:23] Defining stress: allostatic load, eustress, distress. [00:05:06] Dealing with negative stressors. [00:05:20] Sympathetic vs. parasympathetic. [00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers. [00:06:41] Podcast: , with Jason Moore. [00:07:26] . [00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: . [00:11:16] Panoramic vision/optic flow as the basis for ; Podcast: . [00:13:05] Physiological sigh. [00:13:31] Spending time in nature; forest bathing (Shinrin-yoku). [00:14:35] Movement and exercise. [00:18:00] Breathwork; Podcast with James Nestor: ; Book: . [00:19:55] Soma Breathwork; Podcast: , with Nigel McHollan and Kara Lynn Kelly. [00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration. [00:22:01] Circadian rhythm entrainment; ; Doing a daily audit. [00:24:30] Q1 interventions (Quadrant 1 from the ). [00:27:20] Podcast: . [00:28:51] Previous podcasts on sleep: (2/12/21); (1/3/20); (12/13/19); (11/22/19); (10/25/19); (1/27/19); (9/3/18); (7/4/18); (4/15/16). [00:29:14] Simon Marshall's traffic light system; Podcast: (Minute 11:00). [00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism. [00:33:06] Podcasts on community: (4/9/21), (11/13/20), (1/10/19). [00:33:26] Hormesis; Paper: . [00:35:54] Review papers on Hormesis - find them in . [00:36:10] Temperature: extreme heat and cold. [00:37:16] Clay's DIY sauna. [00:38:50] Ben Lynch article on sauna: , by Dr. Ben Lynch. [00:41:23] Exercise. [00:42:05] Lactate can improve cellular defense mechanisms; Study: . [00:42:50] Food as a hormetic stressor: manipulating macros. [00:44:46] Fasting and calorie restriction. [00:45:28] Fruit and vegetable compounds that stimulate detoxification; NRF2 stimulated by sulforaphane and resveratrol. [00:46:30] Hygiene hypothesis. [00:47:26] Oxygen stress; Altitude/hypoxia, . [00:48:13] Getting a hormetic response from lower-intensity exercise; Study: [00:49:06] . [00:50:15] Where to start. [00:50:43] Simon Marshall's podcasts on habit formation: , . [00:53:22] More is not better - hormesis can have a cost. [00:55:14] Article: , by Calabrese and Baldwin.
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Health Fundamentals: How to Get Great Sleep
04/19/2022
Health Fundamentals: How to Get Great Sleep
We’ve decided to do a series of episodes on the fundamentals of good health - each containing the best practical information we’ve come across for improving the quality of your life and achieving your goals. We’re focusing on the most commonly asked-about areas, such as stress and hormesis, movement and exercise, and diet and nutrition. Today we’re kicking it off with a discussion about one of the most important, often the most frustrating, and easily the most overlooked pillar of health: sleep. On this podcast, Megan Hall and Clay Higgins draw from their years of combined health coaching experience to bring you their best advice for getting great sleep. They explain why you should care about the quality of your nighttime routine, and they discuss the impact of light, food and exercise on your ability to sleep well. They also share their opinions on supplements and technology designed to enhance sleep and talk about some of the more common behaviours that can lead to insomnia. Be sure to follow along with Megan’s to get the most out of this episode. Here’s the outline of this episode with Megan Hall and Clay Higgins: [00:01:30] Why we should care about sleep. [00:02:36] Quality vs quantity of sleep. [00:02:49] Mike T. Nelson's podcast: . [00:05:23] Circadian rhythm. [00:09:12] Strategies for reducing caffeine intake. [00:13:35] Daytime; chrononutrition and meal timing. [00:14:23] Higher and longer postprandial triglyceride elevation with the same high fat meal at night compared to during the daytime. Study: . [00:14:33] Better glucose sensitivity in the AM and during the day compared to at night; Study: . [00:14:58] NBT Podcast with Bill Lagakos: . [00:16:13] NBT Podcast with Ted Naiman: . [00:18:40] Book: , by James Clear. [00:19:43] Consistency in meal timing. [00:24:14] Timing of exercise. [00:27:13] Cognitive work; Brain activity during the day may increase the need for sleep at night; Study: . [00:27:52] Bright light during the daytime hours makes you resilient to light-induced melatonin suppression at night; Study: . [00:30:12] Evening/nighttime strategies and solutions. [00:30:23] An early dinner is ideal; take a walk after. [00:31:43] Alcohol as disruptive to sleep. [00:34:34] Avoiding stress. [00:34:45] Dim/orange lights; ; Blue blocking glasses. [00:37:40] and . [00:38:32] Evening routines. , . [00:39:53] Glycine; Chris Masterjohn on . [00:44:22] Bedroom environment: temperature, darkness, quiet. [00:46:16] . [00:49:44] Mouth taping; NBT Podcast with James Nester: [00:54:12] Greg Potter’s articles on and . [00:54:28] NBT Podcast with Ashley Mason: . [00:54:37] Go camping to retrain the circadian clock; Study: [00:56:33] with Megan or Clay.
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How to Know if You’re Stressed
04/08/2022
How to Know if You’re Stressed
Jason Moore is the founder of and , companies offering deep insight into health, stress, and recovery using the technology of heart rate variability (HRV) and other biometrics. For the last decade, his products have focused on helping consumers measure physiological adaptation by essentially providing a snapshot of the autonomic nervous system, accessible within a simple phone app. There’s no doubt his work has contributed to the enormous popularity of HRV as one of the most comprehensive noninvasive biomarkers available. On this podcast, Jason discusses the latest advances in HRV technology and the many ways it is being used to assess and improve outcomes. He talks about the current applications of this metric, including endurance and strength training, and - more recently - cognitive performance. He also offers us a glimpse into the latest developments and devices now making it easier than ever to measure the status of your nervous system. Here’s the outline of this episode with Jason Moore: [00:00:12] Jason's last appearance on the NBT podcast: . [00:00:40] Video: . [00:01:26] Heart Rate Variability (HRV): What it is and why we should care. [00:05:08] Potential applications of HRV for endurance training, strength training, and cognitive performance. [00:07:41] . [00:08:01] ; . [00:10:27] New technology: using cameras to detect HRV. [00:15:20] Accuracy and advantages of camera technology vs. chest strap for HRV. [00:18:02] Computer vision - mapping the face in 3D space. [00:22:59] Book: , by David Eagleman (who also wrote ). [00:30:01] Using HRV as a biomarker to guide for endurance and strength training. [00:42:27] : partnering with companies to bring HRV technology to other platforms and coaches. [00:48:49] Integrating HRV for other purposes. [00:55:19] Find Jason on , . [00:55:48] Get access to our forum when you . [00:55:58] .
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Accelerate Your Healing with Hypnosis
03/22/2022
Accelerate Your Healing with Hypnosis
Suffering from IBS for 6 years was a wake-up call for Angela Privin. Her gut issues were an internal cry for help, forcing her to identify what wasn't working on both a physical and subconscious level. After solving her own digestive issues naturally, Angela became a digestive health coach and a trained hypnotherapist. She now works with clients around the globe, combining hypnotherapy with nutrition, supplementation and testing to dramatically improve client results. On this podcast, NBT Scientific Director Megan Hall interviews Angela about the impact hypnotherapy can have when added to the functional medicine mix. Angela explains how being told, “It’s all in your head” by a doctor may be more accurate than we realize, and how thoughts, emotions, and traumas from the past can shape our current reality - including our health. She also describes the hypnotherapy process, and how you can break out of the stress loop that’s keeping you from reaching your goals. Here’s the outline of this episode with Angela Privin: [00:00:29] Angela's background and health challenges. [00:02:09] Diagnosed with Hashimoto's. [00:03:44] Trying hypnosis. [00:05:35] Symptoms "all in your head" and the impact of emotions on the body. [00:08:10] Conscious vs. subconscious mind. [00:10:48] Imagination vs. reality from the perspective of the subconscious mind. [00:14:54] Formation and physiology of the subconscious. [00:16:40] Neuroplasticity and rewiring the brain. [00:18:01] Debunking myths about hypnosis. [00:19:53] Thoughts driving inflammation. [00:22:29] The placebo effect and its impact on health. [00:26:03] Book: , by Jo Marchant. [00:26:58] Breaking out of the stress loop. [00:30:23] Decades-old stress is impacting your health. [00:31:49] The hypnosis process. [00:33:46] Resistance to hypnosis; suggestibility. [00:40:13] Hypnosis vs. physical interventions. [00:41:38] Finding a hypnosis practitioner. . [00:45:35] Limbic retraining programs (e.g., ). [00:48:09] Work with Angela at .
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How to Stop Suffering and Restore Your Gut to Health
02/13/2022
How to Stop Suffering and Restore Your Gut to Health
Steven Wright is an engineer and the Founder and CEO of , a company that offers hope for those suffering with digestive pain, bloating, diarrhoea, constipation, gas, and other GI ailments. Fueled by his own lifelong health problems, Steven coached, researched, and biohacked his way to a better understand of what’s needed for sustained gut health. After years of coaching others and reverse-engineering his own symptoms, he now offers results-oriented solutions for better GI health. On this podcast, NBT Scientific Director and Coach Megan Hall interviews Steven about some of the critical factors needed to nurture a healthy gut, including a healthy microbiome, proper digestion, and efficient nutrient absorption. Steve discusses all of the above, as well as the key processes involved with strengthening the gut lining, soothing histamine reactions, and reducing painful and embarrassing symptoms. Here’s the outline of this episode with Steven Wright: [00:00:21] Steven's background and interest in gut health. [00:03:28] . [00:05:42] . [00:07:20] Book:, by Dr. Sidney V. Haas. [00:08:05] Book: , by Elaine Gottschall. [00:13:01] GI environmental factors. [00:15:58] Butyrate: what it is and why it's important. [00:18:39] Causes of low butyrate. [00:21:04] Polyphenols that encourage the growth of important microbes. [00:22:11] Symptoms that indicate low butyrate; benefits of supplementation. [00:24:15] Butyrate supplements: sodium butyrate, tributyrin; . [00:28:08] Butyrate increases non-REM sleep; Study: . [00:30:43] Book: . [00:31:44] Resistant starch: sources and conflicting reactions. [00:33:59] Digestive enzymes: what they are, why they're important. [00:37:07] Effects of stress; conditions needed for enzymes to be effective. [00:38:07] Signs you might need a digestive enzyme. [00:41:53] . [00:45:06] Systemic enzyme therapy. [00:46:41] Stomach acid; why it's important. [00:49:18] Small Intestine Bacterial Overgrowth (SIBO) and stomach acid. [00:52:54] : Betaine HCl, pepsin, intrinsic factor, deglycyrrhizinated liquorice (DGL) and ginger. [00:57:55] Timing HCL in relation to meals. [00:59:45] HCL challenge test - how to check for low stomach acid. [01:02:11] Triaging your gut issues and prioritizing interventions. [01:04:30] The transition from coaching to creating supplements. [01:08:31] Discount code and link: for $15 off and free shipping through the end of the month.
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How to Fix Your Chronic Diarrhoea
01/07/2022
How to Fix Your Chronic Diarrhoea
Today, we’re talking about diarrhoea. An unconventional podcast topic, for sure - but also an extremely important one. Diarrhoea affects almost everyone at some point. It’s one of the most common symptoms that something in our gut is not right. In most cases it’s transitory and we move on - but what do you do if it doesn’t just go away? We’ve touched on this topic before while talking about , but today we’re taking a closer look at this all-too-common issue. On today’s podcast, NBT Scientific Director and Coach Megan Hall is with me to talk about diarrhoea: the different types, the many causes, and how to fix it when it occurs. She talks about how diarrhoea is both a cause and consequence of gut (and sometimes systemic) pathologies and describes ten different things that may be perpetuating the problem. Most importantly, Megan offers specifics on what you can do to identify and treat your ongoing gut problem. Be sure to follow along with Megan’s for this episode. Here’s the outline of this episode with Megan Hall: [00:01:37] Diarrhoea: why we should care. [00:02:06] . [00:02:54] . [00:03:15] Three general categories: watery, fatty, and inflammatory. [00:04:53] Causes of diarrhoea. [00:05:00] Food triggers. [00:08:45] Tommy Wood's . [00:10:37] Bile acid malabsorption. [00:13:08] . [00:14:23] Histamine; Podcast: . [00:16:22] Stress. [00:18:19] Do Simon Marshall's stress audit; Podcast: . [00:18:25] Caffeine. [00:20:18] Prostaglandins. [00:21:19] Exercise. Podcast: . [00:25:45] Female Hormone Fluctuations. [00:27:38] Microbial dysbiosis or pathogens. [00:28:37] Video: . [00:28:59] Malcolm Kendrick; Podcasts: ,,. [00:30:30] IBD, Croh's, Colitis, Celiac Disease, Diverticulitis. [00:31:11] How to fix the problem. [00:31:16] Remove food triggers. [00:34:13] Balance fiber types. [00:35:43] Lucy and Tommy's paper on the metabolic flexibility of the gut: . [00:35:58] Address stress. [00:39:02] Watch caffeine intake. [00:39:19] Prostaglandin inhibitors. [00:40:16] Address microbial dysbiosis or pathogens. [00:40:52] Supporting gut barrier function and integrity; butyrate: and . [00:42:18] Bile acid sequestrants; . [00:43:33] Probiotics. [00:44:52] Pomegranate husk/peel: . [00:46:47] Serum derived bovine immunoglobulins (SBIs). [00:48:44] Support estrogen detoxification. [00:49:14] Loperamide/Imodium. [00:51:38] . [00:55:09] .
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How to Optimise Nutrition
12/27/2021
How to Optimise Nutrition
Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach. His interest in nutrition began eighteen years ago in an effort to help his wife Monica gain better control of her Type 1 Diabetes. But since then he has worked to develop a systematised approach to nutrition tailored for a wide range of goals. Marty has been sharing his learnings at and has developed the and to guide people on their journey of nutritional optimisation. On this podcast, we’re talking about optimising nutrition and data-driven fasting, two areas of focus that Marty has found to lead to impressive clinical outcomes like fat loss, reduced hunger, and improved metabolic health. Marty has actually managed to engineer and game-ify the building of a healthier lifestyle! Experience it for yourself with one of his upcoming 30-day challenges, including the , and the , both beginning in January 2022. You can also learn more today with the many . Here’s the outline of this episode with Marty Kendall: [00:00:18] ; and . [00:02:04] ; . [00:04:22] Initial interest in optimising nutrient density. [00:04:46] ; Study: . [00:05:55] Video: . [00:07:34] Nutrient specific satiety. [00:10:00] The power of potassium. [00:11:28] Analysis showing . [00:13:18] ; Podcast: . [00:13:43] B9, B1, B3 associated with a satiety response; problems with fortified foods. [00:15:26] software; . [00:23:06] How the Nutrient Optimiser works. [00:25:29] Podcast: . [00:27:39] ; Podcast: . [00:29:47] . [00:29:56] Hunger training using blood glucose monitoring; Study: [00:33:49] ; Podcasts: and . [00:41:33] (starts January 2022). [00:42:24] Malcolm Kendrick podcasts: , , . [00:46:52] Iron overload. [00:51:25] . [00:53:47] ; ; . [00:54:11] .
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NBT People: Lisa Walker
12/10/2021
NBT People: Lisa Walker
Probably the most rewarding part of running NBT is getting on the phone with someone who has been working with us for six or 12 months. I recently had a check-in call like this with our client, . Lisa reached out to us back in March for help with getting her health on track. Six months in, she was excited to report that many of her decades-long symptoms have resolved, she’s lost weight, and she now has the energy to do the things she wants to do. On this podcast, Lisa and I discuss her recovery from chronic illness, which included years of struggle with digestive problems, headaches, back pain and fatigue. While working with NBT Coach Clay Higgins, Lisa adopted a diet that works for her without counting calories or macros, and she’s implemented lifestyle changes that have vastly improved her sleep and quality of life. Lisa isn’t an elite athlete - she’s just someone who was willing to roll up her sleeves and make some changes in return for a life she can be excited about. Here’s the outline of this episode with Lisa Walker: [00:00:26] Lisa's background and health journey before NBT. [00:06:31] But I'm not an athlete! [00:07:16] Starting with NBT. [00:09:49] Diet changes over the years. [00:13:36] . [00:16:05] probiotic. [00:17:35] Headaches - gone. [00:20:00] Body composition changes. [00:21:11] Energy in food can vary by up to 50% depending on the processing; Study: . [00:24:17] Managing stress. [00:26:03] Sleep: before and after. [00:27:11] Sleep as a keystone behavior; Podcast: , with Ashley Mason, PhD. [00:27:41] Greg Potter's articles on optimising sleep: 1. 2. 3. . [00:29:56] Movement. [00:30:53] Blood Flow Restriction (BFR) training. Podcasts: , , and .
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