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Wellness Force Radio | Discovering Physical & Emotional Intelligence To Live Life Well

Wellness Force Radio | Discovering Physical & Emotional Intelligence To Help Men & Women Live Life Well. Your host, Josh Trent, spotlights ​world class experts in the fields of physical and emotional intelligence, mindset, behavior change, supplementation, nutrition, health, wellness, fitness, and technology that empower you with actionable steps for your wellness journey. After struggling with anxiety, depression, and weight gain in adolescence, in 2004 Josh let go of over 75 pounds and transformed his life by becoming a health and fitness professional that would coach over 12,000 sessions and evolve into one of the top wellness influencers on iTunes. In this podcast together, we discover the connections between our emotions and healthy habits to live our best life and enjoy the process. Every week, you'll learn from exceptional people who have dedicated their lives to being a positive force for our global collective. Deeper topics include: Physical intelligence, emotional intelligence, behavior change, wellness, behavioral psychology, habits, mindset, fitness, health, strength training, organic supplementation, bio-hacking, body transformation, psychedelics, digital health, quantified self, mHealth, wearable technology and more.
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Wellness Force Radio | Discovering Physical & Emotional Intelligence To Live Life Well
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Aug 18, 2017

Craig Ramsay is here to show us that we no longer have to stress out over an intense workout regimen, and that building our physical and emotional fitness can be a fun and enjoyable process.

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It's no secret that exercise can be overwhelming when we go into it with the all-or-nothing mentality. This approach can lead to health activities that don't resonate with us emotionally and cause us to quit when we don't attain certain fitness goals. We can avoid this situation by finding fun and healthy ways to improve our fitness no matter where we are, and by building more excitement and laughter into the process.

When we engage in workouts that really light us up inside and let go of the stress that comes with always having to be perfect, we are going to thrive emotionally, become healthier, and transform our physique.

The Importance of Posture

Most people are unaware of their poor posture and movement habits, and this can have a greater impact on our health than we realize.

We don't have to seek out a yoga or pilates class to improve our posture and ability to stretch.  We can start to increase our awareness for how we move and better our bodies' alignment by using certain techniques right away.

Craig recommends that we picture holding a washcloth in the back part of our armpit.

Simply doing this is going to help us elevate the chest, push the shoulders back and down, and allow us to breathe better and fuel our bodies with more oxygen.

This improvement in our posture will help us move throughout our day with intention, intensity, and purpose.

 

Stretch: A Reason To Wine

Craig Ramsay Stretch With Wine

When Craig trained the women from the hit TV show on Bravo, "The Real Housewives," they allowed him to change their workouts and also their eating plans, but had 1 very serious stipulation:

He was not allowed to take away their wine!

Since Craig was a trained contortionist, ballet dancer, and stretching expert, he had no problem coming up with a fun way to incorporate the ladies' love for wine and his love for stretching and moving the body.

Craig knew about the scientific research showing that minimal amounts of wine can have benefits to our health and also chemically improve our ability to stretch.  That is when his new exercise class was born:

Stretch - A Reason To Wine!

His class includes a 5 wine tasting flight, which he pairs together with a stretch that matches the taste and experience of each wine.  He finds his participants feeling great, becoming more comfortable in a social fitness environment, and having a wonderful time in the process.

Click Here To Learn More About Craig's Class "Stretch: A Reason To Wine"

Listen to WFF o10 As Craig Uncovers:

  • His origin story and background that kept him heavily involved in a fit & active environment
  • His experiences on Reality TV that showed him the true power of being vulnerable
  • Why he feels the bodybuilding industry has done an injustice to our views on health and wellness
  • He shows us how we can have a life, live a life, and look incredible all the while
  • How he was able to help his mom cope with her Fibromyalgia
  • Why enjoyable exercise will impact our overall health and wellness
  • How we can get through emotional blocks and start building our fitness
  • The importance of having fun and laughing during exercise
  • Why letting go of our emotional weight will help us let go of physical weight
  • How Craig finds balance in his busy lifestyle
  • How we can use technology to uplevel the human experience
  • Why the all-or-nothing approach can be damaging to our health and wellness

About Craig Ramsay

Craig Ramsay

Craig Ramsay is an internationally recognized fitness expert, exercise programmer and author known for his unique, effective, and entertaining fitness methods. Ramsay’s other passions include hockey, training as a contortionist, dancing, and theater.

Links From Today's Show

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Aug 15, 2017

In today's fast paced society driven by the "hustle and grind" mentality, sleep is usually the first thing to go. With the demands of the modern world, what practical steps for sleep hygiene can we practice every day to get the most emotional, physical, and spiritual fulfillment we need to live life well?

Everyone knows that a good night's sleep will make us feel better, but science is showing the impacts from chronic sleep deprivation are more far-reaching than we realize. Not only will a lack of quality rest affect mood, feelings, and overall wellness, but it can also degrade our memory, decision-making abilities, life expectancy, and so much more.

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If we want to make drastic improvements to our mental and physical wellness, we get to ask ourselves an imperative question:

How can we remedy our sleep habits and lifestyle to maximize our wellness and live life to our fullest potential? 

On this episode of Wellness Force Radio, we explore this topic and much more with Dr. Kirk Parsley, author of the upcoming book "Sleep To Win." During this exclusive, in-person interview, Dr. Parsley uncovers the tools and strategies we need to receive all the benefits that come from making sleep a priority in our lives.

 

Sleep To Win: Get 10% off your box of Sleep Remedy use code WF10 at checkout

DR. Kirk Parsley Wellness Force

Listen To Episode 125 As Dr. Parsley Uncovers:

  • How he met and developed a friendship with Robb Wolf
  • How an impromptu interview brought him into the world of podcasting
  • Learn about his journey from a Navy MD to his own wellness coaching practice
  • Why he has always had a problem with simply "following the rules"
  • How we can begin to prevent disease instead of just diagnosing and treating our ailments
  • His dietary evolution that led him to a Paleo whole-foods style of eating
  • The fact that traditional medical school focuses on diagnosing disease, and fails to teach proper strategies for nutrition, sleep, exercise, and how to optimize our health
  • Why his Navy Seal patient's health and memory started to fade at a young age
  • Why a restful night's sleep can add massive productivity to our days
  • The data that shows fewer traffic accidents occur when school starts later in the day
  • The ways our lifestyle can lead to years of sleep deprivation
  • Why children receiving more sleep reduces delinquency, drug use, emotional disturbance, and injury in sports
  • The striking similarities in the symptoms of ADHD and sleep deprivation
  • How sleep debt causes improper function in the prefrontal cortex
  • What he calls the 3 components of sleep
  • How overstimulation in today's society affects our sleep and wellness
  • The difference between our circadian and ultradian rhythms
  • The importance of getting practical with our time management
  • How sleep can affect our conscious awareness
  • The importance of reducing our blue-light intake a few hours before going to bed
  • The neurochemicals and processes that prepare our bodies for sleep
  • How we can use supplementation and technology to get better rest
  • The benefits of using a sleep journal
  • Why technology, supplementation, and hacks can help improve sleep, but our lifestyle is the most important driving factor
  • How getting better sleep can lead to weight loss
  • Why sleep deprivation will affect our willpower and lead to decision fatigue

Top 3 Takeaways From Dr. Parsley

  • Technology and supplementation can aid us in receiving better sleep, but our lifestyle is the driving factor for ensuring proper rest and wellness.
  • We have to make sleep a priority to build better health.  We can do this by eliminating activities that are non-essential and delegating tasks to free up more time.
  • The first prerequisite to improving our sleep is to understand the value and benefits it will add to our lives.

Power Quotes From Dr. Parsley

"We need to do things that scare and push ourselves." - Dr. Kirk Parsley

"There's a reason why professional sports have seasons. We need to recover." - Dr. Kirk Parsley

"It's completely irresponsible to diagnose somebody with ADHD if they are not receiving adequate sleep." - Dr. Kirk Parsley

"In Western Civilization, 85-90% of us are carrying around some kind of sleep debt." - Dr. Kirk Parsley

"We have to realize that we can't do everything, and slow down when necessary." - Dr. Kirk Parsley

"The first prerequisite to getting proper rest is to value the benefits of sleep." - Dr. Kirk Parsley

"To prepare for sleep, we have to decrease our interaction with the environment." - Dr. Kirk Parsley

"To improve our sleep hygiene, we have to value, plan, and schedule our sleep." - Dr. Kirk Parsley

"To me, health is having the energy, vitality, and ability to do the things I desire." - Dr. Kirk Parsley

 

Dr. Parsley's New Book: "Sleep To Win"

Sleep To Win

Description: Kirk R. Parsley, M.D. is a former Navy SEAL, turned physician, turned physician for the SEALs, turned health optimization consultant, turned performance enhancement and optimization coach for the most performant humans on the planet. Dr. Parsley describes why sleep is the most underused performance enhancement tool available. He details his personal, clinical, and professional development into one of the world's most respected sleep improvement experts. This book will give you the understanding of how sleep affects all aspects of performance. Whether you are a shift worker, transcontinental pilot, first responder, military, entrepreneur, corporate executive, professional athlete, or a stay at home parent, we ALL have performance goals. This Book describes how, when, where, and how much to sleep--in order to improve your performance in any area of your life. These techniques have helped A-list celebrities, physicians, teachers, professional athletes, and everyone in between. You will learn a step-by-step process to get the most performance and joy out of your life, while simultaneously reducing your risk of death and disease from all causes.

Preorder Dr. Parsley's new book: "Sleep To Win"

About Dr. Parsley

Dr. Kirk Parsley image

Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. He interned in Obstetrics and Gynecology at Balboa Naval Hospital San Diego in 2005 and subsequently completed a Navy residency in Hyperbarics and Diving Medicine in 2006.

Doctor Parsley has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. In addition, he is certified in hormonal modulation (Age-Management Medicine). After leaving the Navy he went into concierge medicine and consulting. He continues to consult for multiple corporations, and professional athletes/teams. Doctor Parsley lectures worldwide on sleep, wellness, and hormonal optimization and is currently completing a book on sleep and health optimization.

His philosophy for wellness is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. He believes that many diseases and disorders that we accept as “inevitable” in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us. His passion is to help his patients and clients achieve the highest quality of life possible, and realize their health, performance, and longevity goals.

Resources Mentioned From Josh & Dr. Kirk Parsley

Sleep To Win: Get 10% off your box of Sleep Remedy use code WF10 at checkout

DR. Kirk Parsley Wellness Force

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Ask A Live Question For The Next Episode

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Aug 8, 2017

With the array of health tools at our disposal in today's digital landscape, how can we use wellness technology in a new era to create and maintain better health?

From the apps that track our sleep and movement to the genetic testing that can help us design the ideal eating plan, our world is filled with powerful tools to quantify our lives.

It's fascinating that we can monitor so many aspects of our lifestyle and utilize various tools to accelerate our health and healing, but we also must ask a very important question:

With advances in our digital world, how exactly do we use these new technologies to ensure long-term health and behavior change? 

On this episode of Wellness Force Radio, we explore this topic and much more with Justin Andrews Founder of AXON, Co-Founder of Mind Pump Media, and Yaron Hadad, the Co-Creator and Chief Science Officer of Nutrino.

During this exclusive, in-person interview in San Jose at the Mind Pump Studio, we discuss how to cross the bridge between having the data and tools and knowing what to do with them. 

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The Future of Diet & Exercise: Justin Andrews & Yaron Hadad

  • How Justin found the inspiration to create the Axon Stick
  • Nutrino and FoodPrint's extensive data and tracking abilities
  • How wellness technologies are helping to shape public health policies
  • Nutrino's ability to help us understand how our individual bodies react to different foods choices
  • How to utilize wellness technology and biofeedback for improving our health
  • Ways we can repurpose these distracting technologies to create a healthier lifestyle
  • Hear about Yaron's health journey towards veganism after experimenting with 24 different diets
  • Ways to avoid the traps of nutritional misinformation
  • Learn about new technologies for appetite suppression, meditation, and measuring the molecular structure of food
  • Exercise techniques to alleviate aches and pains by increasing our mobility
  • How to ensure we don't solidify improper movement patterns during exercise
  • Why attempting to make numerous lifestyle changes at the same time can be unsustainable
  • How the Axon Stick can support neuromuscular recruitment and can help put our joints at ease
  • The future of AI that will revolutionize the coaching and wellness world.
  • How to transcend negative biases towards wellness technology
  • Ways to use avoid distraction in a technology filled world
  • How we can utilize tech to regulate our bad habits
  • The ways that insurance companies are adjusting their policies to incentivize health tracking
  • How Nutrino can help us plan meals while traveling
  • The use of wellness technology to guide our mindfulness practices
  • How to cross the bridge between having the data and knowing what to do with it
  • How we can increase mobility and regain function in our joints

Top 3 Takeaways From Justin And Yaron

  • We can use wellness technology to help guide our wellness and increase our activity, rather than becoming distracted and sedentary through our devices.
  • Learning more about our own body gives us more power and control over our lives.
  • It's great to have the tracking ability and data to monitor our health, but we have to know what to do with this information to create lasting change.

Power Quotes From The Show

"Start with small achievable health goals, and dial in your consistency." - Justin Andrews

"We can get biofeedback in so many different forms, but we have to be consistent, track, and apply it towards our improvement" - Justin Andrews

"The same technology that has made us sedentary, is now giving us back the accountability that it took away from us ." - Josh Trent

"For the first time in history, we can actually measure how foods affect the body." - Yaron Hadad

"We get to live our lives with out depending on the technology, but using it to enhance our experience." - Josh Trent

"It's not just about how much tension we can produce, it's about holding, sustaining, and releasing the tension with control." - Justin Andrews

"The more you know about yourself, the more power you have as a person." - Justin Andrews

"In today's modern world, it's really our own decision not to live a healthy lifestyle." - Justin Andrews

"Artificial Intelligence will soon play a major part in our health practices." - Yaron Hadad

"I have seen the benefits of having a life that is helped, guided, and supported by technology." - Josh Trent

About Justin Andrews

Description:

Justin has an incredible passion to disrupt the personal training industry and create ground breaking programs and tools that fitness professionals and clients alike can benefit from. The fitness industry in general needs a massive face lift to speak more to the generation growing up with a more advanced technology tool kit. Justin’s approach is to create programs that utilize technology as it advances and cut through the millions of options people face every day when seeking specific information relating to their fitness needs. The great thing about where we are today is how easy it is to access information, the bad part about accessing all this information is how much misinformation is out there to weed through. As a health and fitness professional with a proven track record here in the heart of the Silicon Valley, Justin Andrews will keep working tirelessly to keep people educated and connected to quality personal trainers long into the future. Check out Justin's Instagram page HERE.

About Yaron Hadad

Yaron is a mathematician and a physicist, and the chief scientist and a co-founder of Nutrino.

He’s worked in a number of scientific areas, primarily in general relativity, integrable systems, partial differential equations, and the foundations of quantum theory. Yaron’s current work and research in Nutrino is a brave attempt to form a new interdisciplinary field he likes to call “mathematical nutrition.”

Resources Mentioned From Justin and Yaron:

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Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits)

Ask A Live Question For The Next Episode

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The Future of Diet & Exercise With Justin Andrews & Yaron Hadad

 

Jul 31, 2017

With the volume of noise in our modern world that distracts and arouses the egoic mind, how do we awaken more consciousness so we can discover our deeper purpose?

We often fall prey to short-term solutions like drugs, alcohol, or social media to cover up the real feelings and desires we hold in our heart. While these mental and emotional band-aids make us feel better in the moment, they don't actually get to root of the deeper issue.

If we want to get in touch with our true inner voice and find greater meaning and fulfillment, we get to ask a profound question:

How can we shift our consciousness and overcome the allure of the egoic mind's temporary band-aids to powerfully show up and own the day?

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On this episode of Wellness Force Radio, we explore this topic and much more with Aubrey Marcus, founder of Onnit. During this exclusive, in-person interview, Aubrey uncovers the tools and strategies we need to reconcile our egoic delusions, shed limiting beliefs, and heighten our conscious awareness.

Listen To Episode 123 As Aubrey Uncovers:

  • How to stop the mind from gravitating towards self-destructive thought patterns
  • Why the problems of the mind dissolve once we shift our ego driven identity towards our conscious awareness
  • The value of asking questions and seeking the truth
  • The problems associated with organized religion and dogmatic beliefs
  • The ways that psychedelic experiences helped Aubrey tap into the essence beyond his physical form
  • How Aubrey's philosophical views played into the creation of Onnit
  • How a plant medicine journey gave Aubrey a clear vision for what Onnit could become
  • Finding a quality practitioner for an Ayahuasca healing, and what we need to know about "Jungle Law"
  • The ways we can heal the incessant thought patterns created by the egoic mind
  • How Aubrey define's his life purpose, and how he remains true to his ethos
  • The importance of adopting the principle of unicity
  • Why focusing on yourself is not necessarily selfish, and how it can benefit the greater good
  • How to embrace and enjoy life while maintaining a healthy sense of detachment
  • What we can learn from the Toltec saying that "death is our wisest advisor"
  • Why Aubrey decided to change his name at the age of 30
  • How to stop identifying with our scared ego that lives in a state of constant worry
  • The internal and external benefits of remaining in a state of non-judgement
  • How to mentally and emotionally rewrite the traumatic events of our past
  • How to heal past memories, by encoding them with different emotional states
  • Ways to let go of past guilt we may still be carrying around
  • How to develop and a deeper sense of confidence
  • How float tanks can slow down the mind and help expand our conscious awareness
  • Methods for tapping into our creative nature, and finding our state of flow
  • How taking naps can help us become more efficient throughout the day
  • What fuels Aubrey's purpose to affect human consciousness
  • The far-reaching benefits of taking 6 deep breaths
  • How the breath can help us access consciousness
  • Ways we can develop more confidence in our sexuality
  • How we can reconcile delusions and limiting beliefs
  • Why we should aim for 35 sleep cycles a week
  • How to get rid of irrational fears that carry no real danger
  • Ways we can develop better communication with our bodies

Top 3 Takeaways From Aubrey Marcus

  • When we tap into our conscious awareness we can reconcile our egoic delusions,  shed limiting beliefs, and heighten our intuition.
  • We can use the breath as an efficient and elegant solution to alter our consciousness.
  • Developing a healthy sense of detachment will help us enjoy the simple pleasures of the world, without letting them dictate our lives and emotions

Power Quotes From Aubrey Marcus

 

"Philosophy bridges the gap between religion and practicality." - Aubrey Marcus

"Problems of the mind dissolve when our point of identity shifts from egoic delusions to our conscious awareness." - Aubrey Marcus

"I have been shaped into a tool to help elevate human consciousness." - Aubrey Marcus

"Breath can be the most elegant solution to alter our consciousness." - Aubrey Marcus

"You can't have confidence if your spirituality is made of tin foil and you've never actually put it in the fire." - Aubrey Marcus

"You can't succeed by profiting off of someone else's loss." - Aubrey Marcus

"We need to appreciate the value of knowledge, asking questions, and seeking the truth." - Aubrey Marcus

"Buy the fancy clothes and wear the fancy watch, but ultimately know that it's silly.  Know that if you had to dangle them over a bridge and drop them in the water, that we could do it with a laugh and not with pain." - Aubrey Marcus

 

The Aubrey Marcus Podcast

Aubrey Marcus Podcast Logo

Description:

I've always believed to play any game well, you best know what all the buttons do. As an entrepreneur, athlete, and consciousness explorer I've spent a lifetime pressing all the proverbial buttons in the game of life, and the Aubrey Marcus Podcast is a venue to bring forward the lessons learned from triumph and disaster. We bring in world class guests to discuss how you can support your body, turn resistance to assistance, harness the potential of your mind and emotions, and cultivate a battle tested spirituality without all the BS. But most importantly we have some fun while we do it. Follow me on social @AubreyMarcus, and for more on the tools of human optimization check out @Onnit.

View The Podcast In iTunes

About Aubrey Marcus

AUBREY MARCUS FOUNDED ONNIT IN 2010
as a nutritional supplements brand based on a holistic health philosophy he calls Total Human Optimization. Aubrey Marcus has since grown Onnit into an industry leader, providing innovative peak performance supplements, foods, fitness equipment, and apparel.

A 20 YEAR NATIVE OF AUSTIN, TEXAS
Aubrey graduated from the University of Richmond in 2004 with a degree in philosophy and classical civilization. He soon founded a boutique marketing firm, specializing in brand development and eCommerce. It was during these seven years running the agency that Aubrey conceived of Onnit.

INSPIRED BY HIS LIFELONG EXPERIENCE
as a multi-sport athlete — as well as his background in ancient philosophy — his goal was to create a company that empowered people to achieve their fullest human potential. With the launch of the firm’s flagship supplement Alpha BRAIN in 2011, Onnit was born.

In addition to the range of products offered on Onnit.com, Onnit is sole owner of Black Swan Yoga, four-time winner of the Best Yoga in Austin. Austin is also home to the Onnit Academy Gym, featuring DeFranco's Gym and 10th Planet Jiu Jitsu at the Onnit Academy.

Aubrey is currently the host of two celebrated podcasts: The Aubrey Marcus Podcast and the Total Human Optimization. He regularly makes appearances on a variety of media outlets, including the Joe Rogan Experience, The Jason Ellis Show, Dr. Oz, The Doctors, and Entrepreneur.

Resources Mentioned

nutrients

Get More Wellness In Your Life

Support This Podcast

Rate & Review Wellness Force

Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits)


Ask A Live Question For The Next Episode

Click here to leave a voicemail directly to Josh Trent to be read live on the air.

 You May Also Like These Episodes

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Write to me and let me know what you'd like to have to get more wellness in your life.

Jul 28, 2017

The truth is that no matter what narrative the monkey mind tells us, we are all powerful beyond measure.

As we explore the depths of this physical and emotional intelligence on the Wellness Force and Wellness Force Friday podcasts, a common theme for all of us on the wellness journey is what type of message we tell ourselves when life is hard.

A message that can either be based on love and abundance or in fear, tension, and scarcity.

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At the end of the day, it's no surprise that the "choice of the voice" comes from us and us alone. You’re probably thinking, “ah, hello, well duh, I know this.” But in this modern life, knowledge is simply not enough. It's embodying that knowledge to show up powerfully in our thoughts and actions that are most important when we get triggered.

So then, what is the actual thing, or many things, that really stand in our way?

One could say that it’s memories from our past, childhood traumas, or just things that happen "to us" instead of "for us," but the reality is that in the exact same moment of tension or fear, the exact opposite potential also exists.

A potential where in that exact same second we can choose to step into our power. Not in some kumbaya-mystic-spiritual-bypassing kind of a way, but in a way where we decide to take that first and sometimes scary step into believing in our deepest core that we are powerful beyond measure.

This truth of duality is 20 times more powerful than any nutrition program or CrossFit workout, and this is why today on the podcast you're hearing from Stephanie Quinn, a functional athlete and lifestyle coach for one of the most powerful wellness Force Friday shows to date.

Today's show is about knowing and embodying our truth.

As Marianne Williamson says:

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our Light, not our Darkness, that most frightens us."

Embodying An Attitude of Gratitude

Stephanie: "Be aware of thy self and take action to make improvements and check your results. Awareness > Action > Adjustment (improvement, course correction). If you can use that for everything in your life you'll be successful. If you can be good at those steps you'll live well.

It is, of course, easy to think positive thoughts when you're feeling positive.

The real challenge comes in achieving positive flow when you aren't feeling that way. Giving in to gratitude is one of the most important personal characteristics that any human can have. Mountains of research prove that gratitude is a significant part of our happiness and success in life. Being grateful that the challenge is being presented because we know it's going to make us a better person, and looking at it like a puzzle we know can be solved allows us to see challenges as opportunities to grow."

The Power of Choice

Stephanie: "We look at physical, nutritional, and mental fitness as equal parts of the whole. Many of us look at fitness with a focus on the body (how we move, how we look). Some people include nutrition in that definition because nutrition is used to build, fuel and repair our bodies. But not enough of us consider the mind when we are looking at our overall fitness. Our mind powers everything. It makes things both possible and impossible.

And, it is up to you to choose.

I check in on that frequently and I think there is always a somewhat varied response. In simple terms, again, wellness for me boils down to how I feel. I ask myself in the morning, first thing, "how do I feel?'

What is sore, am I tired, what types of messages is my brain sending me, what do I need to do today to achieve wellness? When I wake up each morning: how was yesterday, what was great about it and what wasn't? I adjust. Do I feel good about myself, my partner, and do I feel healthy and that I'm being my best? That is wellness to me - Awareness.

I believe in the ABB's - Always Be Better.

All of the information I share is great in concept but there isn't any value if those ideas are not being implemented."

If you want to take action on some of this today - right now - go to ibreakground.com and accept the challenge in three parts:

  1. Mental
  2. Nutritional
  3. Physical

You can choose one, two, or do all three parts. No better place than here, no better time than now.

"The real challenge comes in achieving positive flow when you aren't feeling that way." - @FitGirlATX

Listen to WFF oo9 As Stephanie Uncovers: You Are Powerful Beyond Measure

  • Why Stephanie believes that the focus of fitness industry magazine covers create shame and poor self-narrative if left unchecked
  • How Stephanie overcame poor health habits pushed on her as an actress and a model to find what real wellness is
  • The emotional inventory that Stephanie believes we all get to have in order to live our life well
  • How to let your inner voice guide you and turn down the volume on the monkey mind
  • What practical tools we can employ that will allow us to be the boss of our brain
  • How to create support systems around us that fortify our best self regardless of circumstance
  • What Stephanie believes about the power of community for physical, emotional, and spiritual wellness

About Stephanie Quinn

Stephanie Quinn is a functional athlete and lifestyle coach with a deep dedication to helping people create and maintain healthy, functionally active and meaningful lives. After years of feeling unhappy and being unhealthy as an actress and model, Stephanie changed her life and found her calling in helping others find their flow.

Links From Today's Show

 

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Jul 25, 2017

With increasing access to a variety of foods and styles of eating, how can we make sure we receive the majority of nutrients our bodies need to thrive?

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While innovations in the food and shipping industries have made food more available, there have been unintended consequences that have come from this convenience. Not only has the way we process food damaged the nutritional integrity but the time it takes for food to reach our plates is diminishing the health benefits we once received.

If we want to get the most nutrition from our diets, we have to ask the very important question:

How do we find the style of eating that will increase our nutrient intake and have the greatest impact on our physical and emotional wellness?

On this episode of Wellness Force Radio, we explore this topic with Ronnie Landis, founder of Holistic Health Mastery. He shows us the tools and strategies we need to increase our nutrient absorption and find harmony in our health.

Listen To Episode 122 As Ronnie Uncovers

  • How to find out what diet is right for us, psychologically and metabolically.
  • The biggest misconceptions about eating a raw foods diet.
  • How to get the most nutritional impact from our food choices.
  • The health benefits of consuming natural whole foods.
  • How he healed his body through nutrition.
  • Tips to get more nutrition through juicing and blending.
  • The problems with having a dogmatic approach to our eating habits.
  • How to find the balance between health and harmony.
  • The damaging effects of the Standard American Diet.
  • Storage and preparation methods to preserve the nutrient content of food.
  • Why we should consume foods and beverages within a certain time period.
  • The benefits of cleansing the body and allowing for a metabolic reset.
  • The importance of having a wide array of health building nutrients in our diet.

Top 3 Takeaways From Ronnie Landis

  • We have to find the foods and nutrients that make sense for our individual bodies and lifestyle.
  • It's important to make wellness a priority and devote our energy and resources to things that build our health.
  • When we get closer to a natural whole foods diet, we can identify what pieces of our nutrition are helping or hindering our health.

Power Quotes From Ronnie Landis

"In order to discover what diet will work for our own unique lives, we have to be willing to listen to the body and awaken our intuition." - Ronnie Landis

"We need to make cleansing and detoxing a consistent part of our diets." - Ronnie Landis

"Built into any problem is the seed of its very solution." - Ronnie Landis

"It's important to take a step back and see where you have been wasting energy and resources. Then we can redistribute the waste to areas that will benefit our health and wellness." - Ronnie Landis

"Life as a whole stems back to the oceans." - Ronnie Landis

"Wellness is having your mind, body, and spirit in alignment." - Ronnie Landis

Ronnie's Book, "The Inner Alchemy Youthening Program"

Your life as it stands is the culmination of the thoughts, foods, actions, and behaviors you have participated in up to this point. Vibrant health, ageless beauty, and endless enthusiasm is your birthright. This book will show you how to activate your potential for healing with proper nutrients, inspired living, and manifesting heaven on earth.

Get Ronnie's Book: "The Inner Alchemy Youthening Program"

View other books by Ronnie Landis.

About Ronnie Landis

Ronnie Landis is one of the leading advocates for raw foods, super foods, and plant based nutrition. He is an international speaker, author, entrepreneur, and full-time athlete. He holds a 3rd-degree black belt in Tae Kwon Do, has been a semi-professional athlete, and personal trainer. Ronnie focuses his life work on educating audiences on the benefits of a high raw plant focused lifestyle for optimizing the body, sharpening the mind, and expanding the human spirit.

Resources Mentioned

nutrients

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Jul 21, 2017

For WFF 008 we're exploring 5 powerful questions with Tom Bilyeu from WFR #098. Tom Bilyeu is the founder and host of Impact Theory and the co-founder of Quest Nutrition.

After spending six years growing Quest into a billion-dollar company by helping people transform their bodies, Tom is now focused on completing the second half of his mission: transforming people’s minds through his new venture with Impact Theory.

Impact theory is a show spearheading a movement to facilitate mental transformation, both through its empowering content and by accelerating the businesses and entrepreneurs destined to change the world.

Impact Theory's mission is to free people from The Matrix. Said another way, they want to end the poverty of poor mindset.

 

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"Once you realize that you can do anything that you set your mind to, how you spend your time becomes a spiritual consideration." - Tom Bilyeu

 

Tom Bilyeu, Co-Founder of Quest Nutrition & Founder of Impact Theory

Tom Bilyeu is the co-founder of 2014 Inc. 500 company Quest Nutrition — a unicorn startup valued at over $1 billion — and the co-founder and host of Impact Theory. Tom’s mission is the creation of empowering media-based IP and the acceleration of mission-based businesses. Personally driven to help people develop the skills they will need to improve themselves and the world, Tom is intent to use commerce to address the dual pandemics of physical and mental malnourishment.

Tom regularly inspires audiences of entrepreneurs, change makers, and thought leaders at some of the most prestigious conferences and seminars around the world, including Abundance 360, A-fest, and Freedom Fast Lane. Tom has also been a guest on the Tony Robbins podcast and The School of Greatness podcast and has been featured in Forbes, Inc., Success, and The Huffington Post. Tom is currently on the Innovation Board of the XPRIZE Foundation.

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Jul 18, 2017

It's no secret that the current condition of our toxic world makes it challenging to build sustainable health and avoid disease. This is also largely due to the fact that our soil and plants don't contain the same nutritional potency they once did.

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Even with a clean diet and healthy lifestyle, many people are still subjected to an extreme amount of toxic build-up.  Much of the problem stems from unhealthy soils, polluted waters, and foods that have lost so much of their nutrient density.

The time has come to ask ourselves a very important question:

How can we create sustainable health while being faced with unsustainable environmental and agricultural condition?

On this episode of Wellness Force Radio, we explore this topic with Dr. David Minkoff, founder of Body Health. He shows us the tools and strategies we need to maintain optimum health in today's increasingly toxic world.

Detoxification Should Be A Lifestyle

In recent decades, the occasional 1 week or 30-day detox plan may have been sufficient for cellular cleanup. However, the increasing amount of toxins we are now exposed to calls for a more continuous approach.

If we want to remove this waste from our bodies and build better wellness, detoxing has to be viewed as a lifestyle.  

To cleanse these excess toxins that lead to unwanted health effects, we now must aid the body in their removal. This can be achieved in a few ways like making sure we sweat outside or in the sauna, adding detoxifying foods into our diets, and using proper supplementation. 

Listen To Episode 121 As Dr. Minkoff Uncovers:

  • How to build sustainable health given the poor conditions of the environment.
  • What may be causing such a massive increase in autism and childhood cancer.
  • The dangerous effects of heavy metal toxicity.
  • Ways to avoid excess toxins and remove them from the body.
  • How to remedy an amino acid deficiency.
  • The pervasive issues that stem from poor gut health.
  • Why detoxing should be an ongoing part of our diet and lifestyle.
  • Why women should detox before pregnancy.
  • How to maintain healthy levels of testosterone.
  • How the body prioritizes the use of nutrients.
  • Ways we can address a protein deficiency in the body.
  • How we can influence our genetic expression through lifestyle.
  • Why having a strong and clear life purpose can help us build sustainable health.

Top 3 Takeaways From The Show

  • Detoxification needs be a continuous part of our lifestyle. The current state of our environment and agricultural system are so polluted, that we have to take consistent actions to aid or bodies in the removal of toxins.
  • It's important to make sure we consume adequate amounts of the essential amino acids, as well as provide our body what it needs to properly produce the non-essential.
  • We have to figure out the health needs for our individual bodies and adjust our diet and lifestyle accordingly.

Power Quotes From Dr. Minkoff

"Use safe storage materials so unwanted toxins won't enter your food." - Dr. David Minkoff

"The increasing amount of toxins we are now exposed to calls for a more continuous approach for detoxing our bodies." - Dr. David Minkoff

"People have to be more intelligent about how we treat our bodies if our species is to survive and thrive." - Dr. David Minkoff

"We have to figure out our individual health abnormalities, then adjust our lifestyle and nutrition to meet those needs." - Dr. David Minkoff 

"It's really important to eat well, exercise, and have a strong life purpose to help other people."  - Dr. David Minkoff 

"We have to take extra precautions to build sustainable health in such a toxic world." - Dr. David Minkoff

About Dr. Minkoff

Dr. David Minkoff graduated from the University of Wisconsin Medical School in 1974 and was elected to the “Phi Beta Kappa” of medical schools, the prestigious Alpha Omega Alpha Honors Medical Fraternity for very high academic achievement.

He is board certified in pediatrics and has completed a fellowship in Infectious Diseases at the University of California in San Diego, which included research in developing new medicines to fight viral disease. As a clinical faculty member at the University, he also served as co-director of the Neonatal Intensive Care Unit at Palomar Medical Center.

For 12 years Dr. Minkoff worked in Emergency Medicine at the Community Hospital of New Port Richey, Florida which ranks in the top 100 hospitals in the U.S. This emergency room has a chest pain center considered in the top 1 percent of all such centers in the U.S.

Dr. Minkoff's Clinic

He co-founded LifeWorks Wellness Center in 1997, one of the largest alternative medical clinics in the U.S. This wellness center combines more cutting-edge alternative therapies and modalities under the same roof than almost any other alternative clinic in the country.

In 2000, he founded BodyHealth, a nutrition company which offers a unique range of dietary supplements to the public and practitioners. He is also currently on the board of Home Health Works, an agency which offers in-home care and which was founded by Dr. Minkoff’s wife, Sue Minkoff R.N.

Dr. Minkoff is passionate about sustainable health, fitness, and is a 42-time Ironman finisher. He also devotes much of his time to writing and research. He also writes two newsletters each week, The Optimum Health Report and the BodyHealth Fitness Newsletter.

Resources Mentioned

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Jul 11, 2017

So our brains and guts have an incredibly powerful connection. So powerful in fact that with the right nutrition, we can use foods to heal our brain, and to energize, and invigorate our nervous system.

But if our lifestyle becomes filled with processed foods full of artificial ingredients, refined carbohydrates, and sugar, over time our brains begin to face an energy crisis. 

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We're talking about this with Amy Berger, the Author of The Alzheimer's Antidote and Nutrition Counselor at Tuit Nutrition. Amy's uncovering the different parts of the brain that have a connection to Alzheimer's, and shining a big spotlight on the scientific reach about how a low-carb and higher fat diet can help fight chronic neurodegenerative diseases, memory loss, and cognitive decline.

Even if Alzheimer's doesn't run in your family, this episode is full of great advice for preventing disease and keeping a healthy mind, for life. 

Food itself is not a cure for metabolic problems or chronic neurodegenerative diseases such as Alzheimer's. However, if we eat more nutritious foods with plenty of B12 vitamins, healthy fats, and clean non-CAFO sources of animal protein, we can begin to understand their connection towards easing the symptoms of Alzheimer's, brain fog, and dementia for so many millions of people out there who suffer.

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Early Prevention of Alzheimer's

Alzheimer's has been referred to as Type 3 Diabetes because those who have it also tend to have very high insulin levels. 

In a regular blood test, our insulin and glucose levels may appear normal when they're really not at all. To find out our insulin levels, we should specifically ask for a fasting insulin test from a doctor.

We can improve our insulin levels with a short term boost with intranasal insulin. However, we can't solely rely on short term fixes to help our brain.

Rather than turning to insulin treatment, we should be focusing on resensitizing the blood brain barrier. Even if someone is a carrier of the ApoE4 gene, that doesn't mean that they'll automatically have Alzheimer's some day. If we can begin to make lifestyle changes as early as in our 30s and 40s, we might be able to evade triggering the gene.

We also have to consider other factors that can lead to Alzheimer's and dementia such as the side effects from anesthesia or physical trauma to the brain

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Daily Exercise

We don't have to train or push ourselves to compete in marathons in order to have a healthy mind. Regular cardio, lifting weights, or even simple exercises like walking can keep our brains strong.

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The Ketogenic Diet

A low-carb, high-fat diet such as the Ketogenic Diet is not a miracle cure to end Alzheimer's. However, it has been proven that there are noticeable, subjective and objective measurable differences and improvements in the brain when following this diet.

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The Importance of the B12 Vitamin

Besides having high insulin levels, many Alzheimer's patients are also deficient in the B12 vitamin

The B12 vitamin is extremely important because it can help our brains function properly and transport messages via neurons. Unfortunately, even if we do eat plenty of foods that have the B12 vitamin, prescription antacids can inhibit our ability to absorb the nutrient. Too much follate can also mask our B12 numbers.

B12 deficiency can easily be mistaken for dementia because there are side effects that are irreversible. 

A deficiency in the B12 vitamin might not only lead to dementia, but it can also trigger memory loss, confusion, or loss of balance. If it's very severe, we can experience feelings of numbness, tingling sensations, and cold extremities.

To ensure we have good B12 levels, we can add the following foods to our diet:

  • Red meat
  • Egg yolks
  • Fatty seafood
  • Shellfish
  • Lamb
  • Beef
  • Pork
  • Goat
  • Olive oil
  • Avocado oil
  • Nuts
  • Seeds

For vegetarians and vegans, some forms of algae or supplements can help.

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Listen To Episode 119 As Amy Uncovers:

  • Why Alzheimer's Disease  is referred to as Type 3 Diabetes
  • The power of the Ketogenic Diet to keep our brains healthy.
  • Why insulin and glucose levels are so high in Alzheimer's patients. 
  • Why we shouldn't rely on short term fixes to help our brain via insulin treatment, but focus on resensitizing the blood brain barrier.
  • What are the different pieces of the brain that contribute to Alzheimer's including the cell body, the axon, and the dendrites.
  • The importance of getting enough of the B12 vitamin and how to find out if we are deficient.
  • What else can affect our brain's function and a rapid onset of Alzheimer's besides just environmental and product toxins.
  • How we can measure brain decline at any age.
  • The difference between brain fog and experiencing the early stages of Alzheimer's.
  • How the ApoE4 Alzheimer's gene may or may not be a factor for whether some actually develops the disease.
  • About gluconeogenesis and how this metabolic pathway relates to the eating patterns we might have.
  • How to approach changing our diets and allowing our bodies to adjust.
  • Deciding whether or not Ketosis is right for someone.
  • How to give a short term fix and help someone who is older to take exogenous ketones or beneficial MCT oil and coconut oil to help their brain function.

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Top 3 Takeaways From The Show

  • Alzheimer's is basically an energy crises in the brain. Neurons that are affected by Alzheimer's have lost their ability to gather energy from glucose and so they starve and shrivel up. When atrophy begins, the connections between the brain neurons are lost. That is when memory loss, clouded thinking, and personality changes can begin.
  • The brain is like a hybrid car and can run on different sources of energy. Besides glucose and fats, the brain can also run on ketones. Many people have seen great improvement in how their brain functions by following a low-carb, high fat diet such as the Ketogenic Diet. The brain will always need a little bit of glucose for energy, but we don't have to be eating glucose for that to happen. Through gluconeogenesis, our brains are able to turn amino acids and fats into the glucose that it needs to survive.
  • Whether or not we have the ApoE4 gene, it doesn't necessarily mean we will or won't develop a chronic neurodegenerative disease like Alzheimer's. Several lifestyle factors such as diet and exercise also come into play. By keeping up with regular exercise and following a healthy diet, we can help our minds stay strong and sharp for many years.

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Power Quotes From Amy Berger

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[tweetthis]"Ketones are a fuel substrate that can act like an energy drink for the brain. They can be a short term boost." - @TuitNutrition [/tweetthis]

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  • "Alzheimer's is basically an energy crisis because it's a metabolic problem. By that it's a problem with how the brain is receiving metabolic energy. When your body gets tired, you can be sluggish, cranky, or clumsy and maybe you make mistakes that you don't normally make. So, when the brain doesn't have enough energy, it does the same." - Amy Berger on why Alzheimer's is an energy crisis for the brain. 
  • "Many people who have Alzheimer's are also insulin resistant and therefore have very high insulin.  That's why Alzehimer's is now often referred to as Type 3 Diabetes. " - Amy Berger on Alzheimer's and insulin resistance in the brain. 
  • "Alzheimer's itself is not a rapid onset disease. Nobody wakes up one day with Alzheimer's disease. This is something that builds over the course of decades which is why it's so important to be pro-active." - Amy Berger on how Alzheimer's can  develop overtime.
  • "Brain fog is an acute, short term indicator of some type of energy problem in your brain. It's helpful to keep an eye on your blood sugar which you can easily do at home with a glucometer." - Amy Berger on how brain fog can be an indicator that your brain is lacking the energy it needs and how to measure it.
  • "ApoE4 does not cause Alzheimer's, but it does raise your susceptibility to developing it. The most important thing is to get rid of the refined carbohydrates and grains. Focus on eating more fatty seafood, shellfish, lots of healthy fat like olive oil, avocado oil, nuts and seeds or good quality animal protein like lamb, beef, goat, or  pork." - Amy Berger on the ApoE4 gene and what foods to eat to avoid triggering that gene. 

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About The Alzheimer's Antidote by Amy Berger

Amy Berger: The Alzheimer's Antidote WELLNESS FORCE RADIO PODCAST EPISODE 119A diagnosis of Alzheimer’s disease in 2016 is startlingly similar to a half-century ago. Despite decades of research and millions of dollars invested in uncovering the causes and developing treatments for this devastating illness, progress has been slow, with each new “blockbuster” drug proving to be as big a disappointment as the ones that went before it. Today, an Alzheimer’s diagnosis is a death sentence.

However, there may be ways to prevent, delay, and possibly even reverse the course of this crippling neurodegenerative disease. In The Alzheimer’s Antidote, Certified Nutrition Specialist Amy Berger presents a multi-pronged nutrition and lifestyle intervention to combat Alzheimer’s disease at its roots. Berger’s research shows that Alzheimer’s results from a fuel shortage in the brain: As neurons become unable to harness energy from glucose, they atrophy and die, leading to classic symptoms like memory loss and behavioral changes.

This is a revolutionary approach―one that has been discussed in the scientific literature for years but has only recently been given credence in clinical settings, thanks to extremely promising studies wherein Alzheimer’s patients have experienced complete reversals of the condition. Medical and scientific journals are full of research showing alternate ways to fuel the starving brain, but no one has been bringing this essential information to the people who need it most―until now.

In a culture obsessed with miracle medications, the pharmaceutical route for tackling Alzheimer’s has been a massive failure. Pills and potions don’t address underlying causes, and regarding Alzheimer’s, they typically fail to improve even the symptoms. As a metabolic problem, the only effective way to treat Alzheimer’s may be a multifaceted approach that fundamentally reprograms energy generation in the brain. The good news is, the secret is as simple as switching to a low-carb, high-fat diet.

The Alzheimer’s Antidote shows us that cognitive decline is not inevitable, but if it does occur, we don’t have to sit idly by and wait helplessly while it progresses and worsens. Amy Berger empowers loved ones and caregivers of Alzheimer’s sufferers, and offers hope and light against this otherwise unnavigable labyrinth of darkness.

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About Amy Berger

Amy Berger is a Certified Nutrition Specialist and Nutritional Therapy Practitioner and the author of The Alzheimer’s Antidote.

She is a US Air Force veteran who now specializes in using low-carbohydrate nutrition to help people reclaim their vitality through eating delicious, wholesome foods, and teaching them that achieving vibrant health doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!”

You can read her blog at www.tuitnutrition.com, here she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more.

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Resources Mentioned by Amy & Josh

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[tweetthis]You don't need to eat glucose because gluconeogenesis will create it on demand for the brain." - @TuitNutrition [/tweetthis]

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Jul 5, 2017

Have you noticed that an over-obsession with health research and chasing the symptom rabbit down all the black holes online can create an unhealthy lifestyle?

There is a term for an obsession with excessive elimination diets, and being overly concerned with avoiding foods you believe to be harmful:

It's called orthorexia. 

Being obsessed with your health sounds like a great thing on the surface when you're dealing with disease or physical distress, but the truth is that we as humans tend to have a fundamental flaw:

Thinking that more analysis and more testing will lead to better wellness results.

But paradoxically, the more that most people tend to stress about "finding the one answer" that will ease the pain, the more is actually becomes what is blocking them from hearing the messages the body is trying to say that will yield relief.

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The Orthorexia Connection With Dr. Michael Ruscio

On this podcast with Dr. Michael Ruscio, we're discover the underlying issues that cause this need for perfection, and how to focus in on the few lab tests and strategies that will have the most impact on our well-being.

You'll learn why Dr. Ruscio spends over 30% of his time with new patients simply "calming them down" from their over-researched and frenetic clicking online, to then teach them how to tune back into their body's own voice and intelligence.

It's through using this emotional intelligence, and learning how to trust, that we can know deep down that we will find the answers we're looking for.

The Allure Of Information

With the plethora of health information available today, it's more important than ever to develop skills and knowledge to filter through the noise.

Not only does the mass of information make it challenging to discover our health needs, but it can lead to overwhelm and keep us from taking action.

As alternative medicine grows, more lab and supplement companies stand to make incredible profits from our desire to find vibrant healthWhile some provide amazing products and services, many make fictitious claims or provide information that is improperly used by their consumers.

To take control of our wellness destiny we must learn to seek out valid information, listen to our bodies, and find out what makes sense for our lives.

Listen To Episode 119 As Dr. Ruscio Uncovers:

  • His journey from orthopedic surgery into alternative medicine.
  • How he remedied a health crisis that doctors could not solve.
  • How to sort through the increasing amount of health information online.
  • The problems with self-diagnosing based on your symptoms.
  • How to take control of your health, get to the root of issues, and avoid analysis paralysis.
  • How living an overly restrictive lifestyle can be counterproductive to your wellness. 
  • Tips to avoid orthorexia, and the allure of information on the internet.
  • The fraudulent activities in lab and supplement companies.
  • Why you shouldn't hastily change your diet or supplement intake based off test results.
  • The importance of understanding that correlation does not equal causation.
  • How to get in touch with your inner voice, and listen to your body's needs.
  • How to maintain balance with an addictive personality.
  • The importance of building good gut health from an early age.

Top 3 Takeaways From The Show

  • If you improve your lifestyle and diet and can't seem to get adequate results, you may want to seek out a clinician or trusted wellness source to guide you through the process.
  • Over-testing and analyzing can cripple us underneath information, making it hard to process, sort through, and prioritize. We must develop our body's intuition and find out what health measures will have meaningful impact.
  • We must realize when to step back, relax, and stop measuring every aspect of our health.  The frenetic search for health can keep us from the well-being we desire.

Power Quotes From Dr. Mike Ruscio

 

  • "We must use scientific literature the right way to improve our results, rather than distract us and make the results convoluted." - Dr. Michael Ruscio
  • "It's not about doing lots of testing, but rather the few tests, and the few interventions that have been shown to have the most impact." - Dr. Michael Ruscio
  • "If you do too much testing you cripple yourself underneath information. It becomes hard to process, sort through, and prioritize." - Dr. Michael Ruscio
  • "It's a fundamental flaw, thinking that more testing and more analysis will produce better results." - Dr. Michael Ruscio
  • "A serious problem lies in citing animal and cell cultured data, and using that to justify a treatment or a test." - Dr. Michael Ruscio
  • "Figure out what things you must do to create the best environment for your unique body." - Dr. Michael Ruscio
  • "Be careful when doing testing and examining complicated readouts; it can pull you into empty measures. " - Dr. Michael Ruscio
  • "He who is the best, can do the most with the least." - Dr. Michael Ruscio
  • "Don't let health run your life, instead, use it as a tool to feel more vital."  - Dr. Michael Ruscio

Dr. Ruscio Radio - Listen to Dr. Ruscio's podcast

Dr. Ruscio Radio Podcast ArtworkCutting edge information in health, nutrition and functional medicine distilled into practical advice you can use to improve your health.

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About Dr. Mike Ruscio

Meet Dr. Michael Ruscio. A doctor, researcher, author, and health enthusiast. He practices functional medicine with an emphasis on natural and nutritional solutions. He gives smart, busy people who are suffering from symptoms of chronic illness simple steps to get better, and get on with life.

After years of an active life as a healthy athlete, Dr. Ruscio suddenly found he was tired, depressed, and his digestion was off. He couldn’t sleep at night. His hair was thinning and he had no libido. He needed multiple naps to get through a day and experienced brain fog from eating almost anything. He was feeling depressed and woke up at 3 a.m. with insomnia only remedied by chocolate. He went to a few doctors and disappointingly, all labs tests came back normal. He was told there was nothing wrong with, but knew something was very wrong.

He read everything he could on the internet and proceeded to waste a ton of money on herbs, vitamins and supplements in attempts at treating his symptoms. He eventually found functional medicine and figured out that a gut infection was at the root of all my problems. He learned how to heal the gut, rebalance hormones, and get back his health.

Resources Mentioned by Mike & Josh

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Jun 27, 2017

Get ready for an incredible podcast as we discuss self-sabotage, and how to bring our destructive subconscious patterns into awareness.

Why do we sometimes act against our own best interests when on some level, we also know what's best for us?

The answer lies in our subconscious motivations.  Most of our unconscious thoughts and patterns were learned at an early age and programmed deep into our biology.  We all can greatly benefit by understanding how our subconscious mind affects our health and wellness.

The good news is, we have the ability to bring the unconscious realm into our conscious awareness.

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As you'll learn on the podcast, there is great liberation in giving ourselves more space to feel, and understanding our underlying motivations of why we do what do.  When we begin to take a true emotional inventory, we can turn off these negative patterns that run on autopilot. This allows us to gain more self-awareness, shift our internal narrative, and point our lives in a new direction.

How Our DNA Keeps Us Safe, but Can Lead To Self-Sabotage.

Our DNA wants us to stay safe.  Unfortunately, this basic survival mechanism is causing unwanted consequences in our modern day society.  The ancestral fears that used to be of real concern from a survival standpoint now manifest themselves as different forms of anxiety and imagined fears.

The problem is, these imagined fears can create biological responses similar to those caused by actual survival situations.  Playing out these imagined fears on a regular basis is wrecking havoc on our nervous system and internal well-being.  It can be challenging to uncover these fears, because many live in our subconscious mind and have been perpetuated for years.

Not only do these imagined fears have negative affects on the physical body, but they hold us back from taking action, achieving goals, and moving our lives closer to a desired vision.

There are ways to uncover how these survival mechanisms negatively affect us.  We must take an emotional inventory and then learn to distinguish between legitimate concerns and our imagined fears.

Listen To Episode 118 As Mike Uncovers

  • How Mike developed his passion for studying psychology and awareness.
  • Why we act against our own best interest.
  • How to identify unconscious patterns and drives.
  • How to cross the bridge between information and implementation.
  • Ways to avoid the negative narrative, and re-write thoughts of abundance.
  • How to find the underlying motivation behind self-sabotage.
  • Increasing your ultimate capacity for self-awareness.
  • How we receive pleasure from negativity, any why that perpetuates destructive behavior.
  • How we subconsciously seek the things we complain about.
  • Ways to take emotional inventory, and discover if we are sabotaging our health and relationships.
  • Learning  to distinguish between legitimate concern and pointless self-sabotage.
  • The ways we predict and perpetuate feelings of rejection.
  • What Sigmund Freud and others refer to as magical thinking.
  • How a rebellious mentality can stem from actually wanting to be controlled.

Top 3 Takeaways From The Show

  • We need to give ourselves space to feel. This can help us to identify and stop perpetuating destructive emotions that may be running on autopilot.
  • It is important to step back and take an emotional inventory of our lives.  If we can identify the motivations and drives that lead to destructive behavior, we can adjust before our subconscious programming and old habits take control.
  • You can revolutionize your peace and well-being by learning to distinguish between legitimate concerns and imagined fears. Today's fears are more imagined and self-created compared to those of our ancestors that were based on actual survival.  If we can stop the imagined fears from dominating our mindset, we can cultivate a more powerful and abundant mentality.

Power Quotes From Mike Bundrant

[tweetthis]"You can't make a conscious choice about something that lies outside of your conscious awareness." - @MikeBundrant bit.ly/2rhgbw9[/tweetthis]

  • "You can't make a conscious choice about something that lies outside of your conscious awareness. " - Mike Bundrant
  • “No matter what your current level of self awareness is, or your ultimate capacity, you can increase it from where you are." - Mike Bundrant 
  • "We can have great tools, and simply not use them." - Mike Bundrant
  • "Most of the time we are not aware of the motivation behind the self sabotage." - Mike Bundrant
  • "Don't get into a situation where you are blaming yourself or other people, because that will just pile on the self-sabotage." - Mike Bundrant
  • "The big issue is to come out of denial, there is more hope healing and self control in that." - Mike Bundrant
  • "You have to own the drive within you toward self sabotage, as soon as you own it, that's when you start to realize the choices you have."- Mike Bundrant
  • "Even though sometimes we are miserable, the negativity can feel safer and more like home. With this bias towards safety, we end up on autopilot from these perceptual filters." - Mike Bundrant

About "Your Achilles Eel" by Mike Bundrant

Mike Bundrant - Your Achilles EelWould you be surprised to learn that you are getting in the way of your own happiness and self-esteem? This short, hard-hard hitting book reveals why you might be doing just that. And it tells the story in an interesting, easy style that even a child can understand.

Your Achilles Eel is written as if a forbidden part of your mind were breaking all the rules by telling you the secret that your subconscious mind has been keeping throughout your life.In fact, chances are extremely high that you have never heard of any mental or emotional phenomenon quite like this before. Yet, as you read, you’ll soon discover that this truly shocking secret explains so much!

So many of us are plagued by self-criticism, low self-esteem and bad habits. These come from deeper states of inner negativity, emptiness, helplessness, hopelessness or pessimism.  Your Achilles Eel is your opportunity to discover how these unfortunate attitudes become part of you, and how they stand in the way of greater happiness, joy, peace of mind, accomplishment and celebration of life.  Once you understand the message of this unique personal growth book, you can successfully apply the clearly outlined AHA process to turn your inner life into something wonderful.

About Mike Bundrant

With so much "fluffy" personal development information available today, Mike Bundrant offers a deeper perspective. He writes on the lesser known and even suppressed truth about your mind and behavior. Mike strives to create articles, books and courses that shine the light an entire level deeper into your subconscious mind. At the same time, his writing is simple enough for a child to understand. The most complex healing concepts taught in modern psychology, from Freud onward, become clear and actionable through his writing.

His books and articles are for men and women who are committed to personal growth. Many are frustrated with the current state of Western mental health systems, which focus on shallow therapies and pharmaceutical treatment. He strives to give his readers deeper insights, and the education that can radically change our paradigms.

Mike lives with his wife and children in Temecula, California. He enjoys taking annual cruises with his family, interviewing top authors on the Mental Health Exposed podcast, writing for popular natural health and personal development websites and playing with the best mutt in the entire world, his family dog, "Biscuit."

Resources Mentioned by Mike & Josh

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Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.

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Jun 23, 2017

As we approach the two year anniversary next month for the Wellness Force podcast, I'm compelled to deliver what I know to be the most powerful lessons I've come to learn as my truth, after over 100+ guests who've boldly shared theirs.

 

Tell The Truth Until It Stops Hurting: The Key To Unlocking A Lifetime of Greater Wellness 

 

1. Tell the truth until it stops hurting.

2. The answers you're frenetically searching for are already there. inside you Be willing to be seen, be vulnerable, and ask for the support you deserve without shame and with self-love

3. Listen to the messages your body is telling you. As Gay Hendricks would say, "Sometimes the universe will tickle you with a feather on where to go next, but if you're not listening, it will hit you with a sledgehammer." 

Resources Mentioned by Josh

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Jun 20, 2017
For episode 117 we're learning from the best of the best companies that intersect at the crossroads for the future of health and wellness technology.
 
This is a topic we’ve explored over the past 100+ shows on Wellness Force Radio, but for 117 we’re going the deepest we’ve ever gone to address the most important question around this type of technology, much more important than just technology itself:
How exactly can health and wellness technology including apps, wearables, smart garments, and smart devices truly help us get more physically and emotionally intelligent so we can live life well? 
 
This is a big question that will affect not just national, but global health, so this deserves some big answers. That’s why today on the podcast we're bringing you not just one, but three doctors and industry experts in the fields of smart garments, with Dr. Tim Brown, founder of IntelliSkin, in brain neuroplasticity and neuropriming, with Dr. Daniel Chao, Co-Founder of Halo Neuroscience, and how the future of doctors will care for patients at home is actually here right now, with Dr. Renee Dua, Co-Founder of Heal.
 
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If you’re a tech-focused wellness enthusiast, or if you’re brand new to exploring how technology can help you in your wellness journey, you're equally going to love this episode...
 
Many of the concepts we’re discussing today are brand-new to the show, and we've handpicked these guests out of all the noise online to get clarity on what brands in wellness technology we can use today that will help secure better personal wellness for our future.
 

Listen To Episode 117 As Our Special Guests Uncover

Dr. Tim Brown – IntelliSkin

  • Using smart garments to retrain the body's awareness of its position in space
  • Upper Cross Syndrome: “Death By Chair”
  • How posture affects immunity, hormones, breath, and overall health and what we can do about it
  • The 3 areas we all must keep flexible and why: ankle dorsiflexion, hip mobility, thoracic spine mobilization

Dr. Daniel Chao – Halo Neuroscience

  • Why professional sports teams are using Halo Sport with Halo Neuroscience
  • What is “neuropriming”  (tDCS, transcranial direct current stimulation) and what does it do for human performance
  • How a 20 minute application in the electric field will induce temporary state of “hyperlearning”
  • Breaking the 10,000 hour mastery rule: With tDCS, new skill acquisition may be possible to learn in half the time

Dr. Renee Dua – Heal App

  • Why emergency rooms in the United States are beyond capacity and how Heal is changing the current paradigm of patient care
  • What is the future of medical doctors delivering care on-call and insurance reimbursement
  • How mHealth and health and wellness technology like Heal are disrupting the medical world forever
  • What are the patient benefits of having doctors on call through a mobile app vs. current facility-only care models

Resources From Dr. Tim Brown

Resources From Dr. Daniel Chao

Resources From Dr. Renee Dua

About Our Featured Guests

Dr. Tim Brown, Founder, IntelliSkin

IntelliSkin inventor, Dr. Tim Brown, grew to understand his future creation while working as the medical director on the ASP surf and AVP volleyball tours during the 1980’s. As an early innovator in functional taping, he developed a hybrid kinesiology technique known as SPRT (Specific Proprioceptive Response Taping). Used on everyone from Olympians to NFL players, the technique quickly became a staple in the athletic world as it allowed injured athletes to compete despite their injuries.
 
Dr. Brown’s instinctive techniques got athletes asking for taping remedies so often, that he needed something that could do the job when he wasn’t there. Many late nights of trial and error using remnants of old wetsuits and rash guards, he devised a wearable technology that mimicked his taping technique. Dr. Brown’s goal was to take what he had learned in designing and come up with a comfortable, Smart Compression shirt that would clinically improve posture and spinal alignment for everyone, whether you’re an elite athlete or a weekend warrior. Dr. Brown’s ultimate goal is to help everybody to look better, feel better and perform better. He continues to pursue that goal every day.
 
Dr. Daniel Chao, Co-Founder, Halo Neuroscience
 
Daniel Chao is a neurotech entrepreneur, specializing in devices that improve brain performance. Currently, Dan is co-founder and CEO of Halo Neuroscience, a venture-backed human performance company based in San Francisco. The company's first product, Halo Sport, is the world's first neurostimulation system built specifically for athletes.
 
Prior to Halo, Dan was the head of business development at NeuroPace, where he helped raise $250M in capital to develop the world's first closed-loop neuromodulation device, winning FDA approval for the treatment of epilepsy in a unanimous 13-0 vote. Before NeuroPace, Dan was a consultant at McKinsey & Company in the New York office, and he received his M.D. and M.S. in neuroscience from Stanford University.
 
Renee Dua, Co-Founder, Heal
 
Dr. Renee Dua is Founder and Chief Medical Officer of Heal – an LA-based start-up providing on-demand house call medicine. Dr. Dua is a Board certified nephrologist and internal medicine doctor who has served as Chief of Medicine at Valley Presbyterian and Simi Valley Hospital. After building a thriving private practice and also teaching medicine at UCLA, Dr. Dua embarked on her greatest adventure, being mom to her first child, a now 15-month old little boy.
 
It was her son that led her to create Heal, because she knew moms and dads everywhere needed an easier way to see a doctor. As a mom-doctor doing her first start-up, Dr. Dua often jokes she’s a doctor-mom-preneur. Dr. Dua resides in the Pacific Palisades with her husband and son.
 
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Jun 16, 2017

"Knowing without doing is the same thing as not knowing. What matters is if the knowledge that you have will give you an effective health practice for the long term.” – Dan Pardi 

There is power in knowledge. With the best sourced health and wellness information, we can make the right decisions for our own health. However, many sources claim to be the best or provide the ultimate solution. Thanks to sources like humanOS, we can sort through the sea of data, reports, and projects to find the answer to our health needs.

This Wellness Force Friday is a prime choice, three big question sampling of the FULL INTERVIEW with Dan Pardi on Wellness Force Radio episode 088.

 

Listen to the full episode here.

 

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Rate & Review Wellness Force

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perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.

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Jun 13, 2017

Discovering Inner Joy: Regardless of where we are in life, happiness is possible. 

Whether we're struggling with negative thoughts, an unsatisfying job, or believing we're not enough, this episode is a powerful reminder that we're all worthy of self-love, joy, and an amazing life.

Today is all about fighting our inner demons and discovering our purpose in the world. Together, we'll be doing some real soul searching to find out what's holding us back from the happiness we deserve.

By the end of this podcast, we'll better understand how our brain, thoughts, and emotions all play a part in our wellness. 

A Mission for Happiness

Chief Business Officer for Google [X], serial entrepreneur and author of, Solve for HappyMo Gawdat had an amazing career during his late twenties. He was working as a Director for a major consumer goods company which gave him a terrific salary, amazing perks, and a career ladder to climb. However, despite how wonderful his life appeared on the outside, he wasn't truly happy on the inside.

When his son, Ali, unexpectedly passed away, Mo began to see life in a different light. Keeping Ali's tattoo in mind, The Gravity of Battle Means Nothing to Those at Peace, he set out to discover the perfect equation for happiness. After 12 years of research, he is sharing his Happiness Model with the rest of the world. His personal moonshot mission is to honor his son's memory and continue his legacy by making 10 million more people happy.

In this powerful episode, we will discover how to end self-sabotage by comparison, what pain and suffering can teach us, why our brain never tells us the truth and why death can be our best life coach.

The Happiness Model

Despite the global narrative, 'I'll be happy when I have _____,' money, relationships, and possessions cannot bring us true joy. So, Mo created his own narrative, 'I feel happy when I ____.' When he changed is focus from receiving possessions to valuing what he already had, he realized that people only seem to be happy when life is going their way.

When there's so much narrative coming our way, it's hard to listen to the narrative inside of us.

The harder we work to achieve happiness, the deeper the hole it creates in our soul. Happiness cannot come from outside of ourselves. It truly only comes from within.

With Ali as his inspiration, Mo crafted The Happiness Model to help us uncover any assumptions and doubts we have about life so that we may discover our inner joy.

The Happiness Model:

The 6 Grand Illusions

  1. Thought
  2. Self
  3. Fear
  4. Entitlement
  5. Knowledge
  6. Time

The 7 Blind Spots

  1. Filters
  2. Assumptions
  3. Predictions
  4. Memories
  5. Labels
  6. Emotions
  7. Exaggeration

The 5 Ultimate Truths

  1. Now
  2. Change
  3. Love
  4. Death
  5. Design

Ending Self-Sabotage by Comparison

We're all born happy and free to become whomever we want to be.

We start out strong like machines, but then we begin to break down when we engage more with life. Life's expectations lead us to believe that no matter how hard we try, we're never enough. We can end up subjecting ourselves to an inner, false dialogue that we'll only be happy if we have that job, relationship, or gadget.

Happiness > to your perceptions of the events in your life (-) your expectations of how life should be.

With phones at our fingertips, it's easy to get lost in all of the latest images, videos, and news about other people's lives. When we compare ourselves to other people, our brain interrupts those thoughts as threats to our ego. Eventually, we're not satisfied with our lives. Rather than being happy with what we have, we end up creating new expectations for the life we think we should be living.

If we don't perceive ourselves as successful, then we only see our failures. Therefore, we're only happy when life is going our way.

Listen To Episode 116 As Mo Uncovers:

  • His life in Egypt and how going to a book fair in Cairo helped nourish his hunger for learning.
  • Why he was so interested in quantum physics and relativity as a teenager.
  • What sparked his interest to research happiness.
  • The reason behind why neither a career nor material possessions can make us happy.
  • How material possessions only created a gap in his soul and what he did to fix it.
  • Why we're all born happy, but then expectations from other people cause us to be unhappy.
  • His equation for happiness.
  • Why we're like machines and we begin to breakdown when we engage more with life.
  • How Mo realized that we're only really happy when life is going our way.
  • Why the brain is wired  to use unhappiness as a survival mechanism.
  • Events vs. Expectations - How the brain is wired to remember negative experiences for much longer than positive experiences.
  • Why pain can sometimes be good for us.
  • How we can train the mind to stop comparing ourselves to other people.
  • The healing decisions he made after the death of his son, Ali.
  • Why our brain is not the enemy because it can't see the truth when there are threats.
  • The Happiness Model with the 6 Grand Illusions, 7 Blind Spots, and 5 Ultimate Truths.
  • What mistake to avoid when you're following The Happiness Model.
  • Why death is the best life coach we can have.
  • The first step you can take in your life as soon as this episode ends.
  • What wellness means to Mo.

Top 3 Takeaways From The Show

  • When we compare ourselves to other people, we end up self-sabotaging ourselves. As we scroll through our social media newsfeed, it's easy to get trapped by feelings of sadness, jealousy, and unfulfillment. When someone doesn't click "like," our brain is wired to see that as a threat to our ego. The truth is, there's no sense in comparing ourselves to others because someone will always be ahead of us.
  • The mind has this incredible ability to make us suffer on demand with negative thinking. However, we have the power to stop it. As our brain presents us with negative thoughts, we can say 'No, brain. I'm not going to listen to your lies.' We may see the brain as the enemy because it doesn't tell us the truth, but that's because the brain hasn't been trained. That's where we can step in to train it. Rather than allowing our brain to view everything as a threat, we can teach it to focus on the blessings. When in self doubt, ask your brain if it's telling you the truth. This will help you train the brain to differentiate between fact and fiction.
  • Death can be our best life coach because it's the biggest reminder that we're only here for a limited amount of time. By using life as a way to learn, achieve and develop, we can discover our purpose and ultimately our happiness.

Power Quotes From Mo Gawdat

[tweetthis]"People who find their happiness are the ones that make it their number one priority." - @Solveforhappy [/tweetthis]

  • "You never get happy from outside sources. We all believe that happiness is something that we have to strive for or earn, but we really don't have to do that. Happiness comes from within ourselves." - Mo Gawdat on how happiness comes from within.
  • "One singular material possession will never make you happy, but two can bring you constant disappointment. We tell ourselves, 'Okay, I know I'm not happy with this little gadget, but I'll be happy with the other gadget.' In the end, you rush and strive to get the other gadget, but you're still not happy. It's just a vicious cycle and you'll never find happiness in materials, wealth, or the world outside of you." - Mo Gawdat on why we'll never be satisfied from possessions.
  • "The more disappointed you are with your ability to achieve happiness, the more you feel that there's this gap that needs to be filled." - Mo Gawdat on why we're sometimes never fully satisfied with what we have or what we've done. 
  • "Truly, happiness is inside us. When we connect with the real us, we find happiness. When we engage with the real world, we get further away from engaging with us and finding the real person that you and I are." - Mo Gawdat on why true happiness comes from within ourselves. 
  • "Life is bound to bring us some pain because it's like a video game. Video games are designed to be difficult sometimes, but that's the only way that we can become a better gamers, right? If the game was easy, it would be boring as hell and we wouldn't learn how to be better gamers. Life is truly meant to give us pain and as much as we hate it, pain can be good. Pain is good because it alerts us as to what we should do in order to survive and progress in life." - Mo Gawdat on how life is like a video game and why pain can be good. 
  • "Constant comparison will always end in vain because there will always be someone who is ahead of you. If you set out to compare yourself to the rest of the world, you will always break the happiness equation and events will never meet your expectations." - Mo Gawdat on why it's not worth the effort to always be comparing ourselves to other people. 
  • "If you find what it is that you're passionate about and you're good at it, eventually when you're ready, your purpose will find you. It's not the other way around. If you set out to search for a purpose without knowing what you're capable of, you're never going to get there." - Mo Gawdat on how we discover our purpose.
  • "We get so engaged in life that we forget to live." - Mo Gawdat
  • "Every emotion we've ever felt is triggered by a thought, not an event." - Mo Gawdat

About Solve for Happy by Mo Gawdat

Mo Gawdat: How To Engineer Your Path To Joy WELLNESS FORCE RADIO EPISODE 116Mo Gawdat is a remarkable thinker and the Chief Business Officer at Google’s [X], an elite team of engineers that comprise Google’s futuristic “dream factory.” Applying his superior skills of logic and problem solving to the issue of happiness, he proposes an algorithm based on an understanding of how the brain takes in and processes joy and sadness. Then he solves for happy.

In 2001 Mo Gawdat realized that despite his incredible success, he was desperately unhappy. A lifelong learner, he attacked the problem as an engineer would: examining all the provable facts and scrupulously applying logic. Eventually, his countless hours of research and science proved successful, and he discovered the equation for permanent happiness.

Thirteen years later, Mo’s algorithm would be put to the ultimate test. After the sudden death of his son, Ali, Mo and his family turned to his equation—and it saved them from despair. In dealing with the horrible loss, Mo found his mission: he would pull off the type of “moonshot” goal that he and his colleagues were always aiming for—he would share his equation with the world and help as many people as possible become happier.

In Solve for Happy Mo questions some of the most fundamental aspects of our existence, shares the underlying reasons for suffering, and plots out a step-by-step process for achieving lifelong happiness and enduring contentment. He shows us how to view life through a clear lens, teaching us how to dispel the illusions that cloud our thinking; overcome the brain’s blind spots; and embrace five ultimate truths.

No matter what obstacles we face, what burdens we bear, what trials we’ve experienced, we can all be content with our present situation and optimistic about the future.

About Mo Gawdat

Mo Gawdat is the Chief Business Officer for Google [X], a serial entrepreneur and author of “Solve for Happy.”

Mo has an impressive combined career of 27 years, starting at IBM Egypt as a Systems Engineer before moving to a sales role in the government sector. Venturing in to the UAE, Mo joined NCR Abu Dhabi to cover the non-finance sector. He then became acquainted with the consumer goods industry as Regional Manager of BAT. At Microsoft he assumed various roles over a span of seven and a half years, in his last role at Microsoft he headed the Communications Sector across Emerging Markets worldwide.

Alongside his career, Mo remained a serial entrepreneur who has co-founded more than 20 businesses in fields such as health and fitness, food and beverage and real estate. He served as a board member in several technology, health and fitness and consumer goods companies as well as several government technology and innovation boards in the Middle East and Eastern Europe. He mentors tens of start-ups at any point in time.

Mo Gawdat is the author of “Solve for Happy: Engineering Your Path to Joy” (2017). Through his 12 year research on the topic of happiness, he created an algorithm and a repeatable well engineered model to reach a state of uninterrupted happiness regardless of the circumstances of life. Mo’s happiness model proved highly effective. And, in 2014, was put to the ultimate test when Mo lost his son Ali to preventable medical error during a simple surgical procedure. Solve For Happy is the pillar for a mission Mo has committed to as his personal moonshot, a mission to deliver his happiness message to 10 million people around the world.

Resources Mentioned by Mo & Josh

[tweetthis]"If you compare yourself to the rest of the world, you will always break the happiness equation." - @Solveforhappy[/tweetthis]

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Jun 9, 2017

 How does compassion plug into a healthy fitness program?

More importantly, what is the connection between being fit and being in a place of self-love?

Listen to WFF where Kathleen uncovers the truth around:

  • Why perfect is the enemy of done
  • The "10 minute rule"
  • "Trending positive"  
  • Understanding "Activation Before Motivation"
  • Why certainty is the opposite of growth
  • What is your fitness personality?

About Kathleen

**Win A Signed Copy of Kathleen's Book: Finding Your Fit

Tag @wellnessforce and use #WFF on Instagram to enter!

Winner will be chosen on 6/28/17

Kathleen Trotter is a personal Trainer, Globe and Mail columnist, pilates equipment specialist, Huffington Post blogger and fitness writer with over 15 years experience, located in downtown Toronto.

Her services include personal training, personalized programs, group seminars and fitness writing.

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WFF 005 Kathleen Trotter: Finding Your Fit

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perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

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Jun 6, 2017

There's more to time management than meets the eye. In fact, productivity and good time management are key to unlocking greater health and wellness. When we have our energy, focus, and clear mind, any goal can be accomplished with a head-on approach. 

In a world where it's easy to be overwhelmed by messages, meetings, and task lists, how can we get it all done and avoid decision fatigue day after day?

Many of us are trapped by the belief that to be productive, we have to continue to stay busy and say 'yes' to every task, opportunity, or event that comes our way. However, that's the exact opposite of being good at time management.

Being busy doesn't necessarily lead us to be productive or successful. It's just adding on more and more stress that we have to struggle to handle. 

In fact, deciding to say 'no' to something doesn't just allow us to take time back into our own hands, but it also liberates ourselves from unworthy distractions too.

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On today's episode, public speaker, productivity coach, best selling author, and host of The 5 AM Miracle Podcast, Jeff Sanders, joins us once again to teach us how to be more productive, say 'no' and take our time into our own hands.

We'll learn from Jeff about different tools and life hacks that can help us get from Point A to Point B, schedule time into batch or theme days, stay clear from distractions, and discover our own purpose behind staying determined to move forward in our goals. 

Whether it's e-mails, task switching, or you're all over the place to get a project done, Jeff has the perfect piece of advice to help you manage your time. 

Listen To Episode 115 As Jeff Uncovers:

  • How he became such a thought leader in productivity.
  • What you can do to create the reality you want regardless of the reality you have.
  • What Jeff did to let go of the habit of being his own worse critic.
  • How can we be more productive? What does productivity even mean?
  • What is a batch day as far as productivity? How do theme days come into play?
  • How can we commit ourselves to having a regular batch day?
  • The importance of having a why or a reason for becoming more productive.
  • How to segment time blocks during batch days.
  • What tasks are better to do early on in the morning?
  • How the tool, Freedom, is helping Jeff stay clear of distractions like social media, emails, and more.
  • What are the benefits of theme days and how can they apply to anyone?
  • How we can give ourselves the freedom to dive deep rather than hold ourselves back.
  • The top excuses we tell ourselves that hold us back from being more productive and accomplish more each day.
  • Why we don't have to fall victims to saying 'yes' to everything that people ask us to do for them.
  • How does Jeff plan everything out while still having the time and energy to focus on his wellness?
  • Why health and wellness are so pivotal for our productivity and success.
  • Jeff's advice on how to get started on being more productive and creating better results:
    • Make a list of what's coming up in the near future.
    • Combine different tasks that have the same theme or are similar.
    • Find times in your calendar and assign batch or theme days.
  • Jeff's 2 Minute Rule for answering e-mails.
  • How can we switch from one task to the next without losing our focus?
  • Why we should give ourselves enough mental time to switch from a creative task to an analytical task.
  • How to know when it's time to rethink how we're managing our time.
  • Jeff's mantra that helps him become productive when he's busy or stressed.
  • The most important part of the day for us to change our state.
  • The power of saying 'no' or cutting tasks from your schedule.

Top 3 Takeaways From The Show

  • Batch days can help us take advantage of the time that we have in a week. By focusing on related tasks on one day of the week, we can make better use out of our time and move forward with other tasks that we need to focus on for the remaining days.
  • Having a why or reason behind wanting to become more productive is vital for the entire process. You don't need to get a jump start at 5 am to begin the day. When you love an activity or task and have the motivation to do it, it'll be so much easier to commit yourself to getting something done. Saying 'no' to different tasks or distractions will help you stay on track with your goals and move you forward.
  • You can schedule out your tasks according to you energy cycles. Like Jeff, if you find that you're more productive in the morning compared to the afternoon, plan ahead to get strategic work done first thing in the morning before moving onto other basic tasks.

Power Quotes From Jeff Sanders

[tweetthis]"Once you realize that you control your own time, you control what you let into your life." - @JeffSandersTV[/tweetthis]

  • "If I can build myself up from nothing to five miles a day, a marathon is the exact same thing. You just keep growing and building. And in the same sense with my life, I ask myself, 'How can I add a little more each to day to what I'm already doing?' If I can see a little growth each day, then those bigger goals that once seemed unachievable, are actually possible." - Jeff Sanders on recognizing that any goal is possible. 
  • "When I stay committed to daily, incremental growth, it's much easier to envision what my next move is going to be." - Jeff Sanders on completing goals and tasks that can help us envision our future. 
  • "Productivity is very much like success. It's the progressive realization of our worthy goal or worthy ideal. All in all, making progress itself is success." - Jeff Sanders on what being productive means to him. 
  • "Rather than looking to your distractions as an excuse, think about what you could do with what you have." - Jeff Sanders
  • "Theme days allow you to stick to one specific project or idea for an entire day. Theme days not only help you schedule for when things are going to happen, but they also allow you to say 'no' to an activity or distraction because you've already chosen how you're going to spend your day. It gives you a clear sense of priority so that you know what matters today and what does not." - Jeff Sanders on the benefit of theme days. 
  • "Once you realize that you control your own time, you control what you let into your life. All of a sudden, you can shift gears completely and start to be more proactive on how your time is scheduled. Once you reach that point, your day becomes your own." - Jeff Sanders on how we can take control of our day and the time that is available to us.
  • "Health and wellness is what makes productivity possible. Health is really the number one goal because it makes everything else possible. If you want to get tasks done, you have to be healthy enough to do so." - Jeff Sanders on the importance of health and wellness when it comes to our productivity. 

About The 5 AM Miracle by Jeff Sanders

JEFF SANDERS THE POWER OF SAYING NO WELLNESS FORCE RADIO 115The 5 A.M. Miracle is a resource guide for high-achievers. It is for anyone who has a wild passion for life and is in search of a structured system that will hone those passions, clarify their big goals, and produce real, amazing results.

1. Begin Your Day the Right Way

Yes, it's true, I'm a big fan of early mornings. But, more importantly than waking up at an arbitrary time like 5:00 a.m., I'm a strong believer in intentionality. Choosing to wake up with a written plan is something most people just never do, and it's astonishing how much it can change your life once you embrace this single habit.

2. The 5 AM Blueprint: 7 Steps to Extraordinary Productivity

The bulk of the book breaks down my blueprint for unprecedented progress. From healthy habits and productivity strategies, to review systems and professional-grade daily routines, you will find more actionable content than you could possibly imagine.

3. Built-In 30-Day Action Plan

Let's not forget that at the end of the book I summarize the multitude of ideas into an easy-to-follow 30-day plan just so you have a clear plan of action.

About Jeff Sanders

Jeff Sanders is a keynote speaker, author of the best-selling and award-winning book on productivity, The 5 AM Miracle: Dominate Your Day Before Breakfast, and founder of The Rockin' Productivity Academy.

Jeff is also the host of The 5 AM Miracle Podcast, which has ranked #1 in iTunes in the Self-Help and Business categories, been nominated for 4 Podcast Awards, and exceeded 4 million downloads.

He is a 10-time marathon runner, personal development junkie, and passionate raw vegan. Every week you can find Jeff writing and speaking at JeffSanders.com.

Jeff has a Bachelor of Arts degree in Theatre and Psychology from Truman State University in Kirksville, Missouri. He has been married to his wife, Tessa for seven years. They live in Nashville, Tennessee with their quirky pug, Benny.

Resources Mentioned by Jeff & Josh

[tweetthis]"Health is the number one goal because it makes being productive and everything else possible." - @JeffSandersTV[/tweetthis]

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Jun 2, 2017

In this episode, Sal, Adam and Justin from www.mindpupmedia.com chat with Josh Trent down in Austin, TX during the Paleo F(x) event.

Josh is the host of the Wellness Force podcast where he discusses all things fitness and wellness and has a great conversation with the boys. 

From Instagram: "Wellness, mindfulness, technology and what the fuck is wrong with this fitness industry. All covered in this incredible podcast episode with @trent_sd from @wellnessforce. This was such a treat shooting the shit with Josh sharing old gym stories. The episode is littered with fitness hacks and gems."

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Episode 519: Josh Trent of the Wellness Force Podcast

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perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

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May 30, 2017

Get ready for an incredible podcast as we discuss openly about food addiction and how to use natural foods to create a life where you no longer have to be a slave to junk food and the emotions that drive their consumption.

What is the real difference between the food cravings of our mind to calm stress and the body's signal that it's in need of real nutrients?

In a busy world, where big food advertising inundates us with immediate gratification through unhealthy choices, it can be easy to succumb to a quick fix from these feel good foods to pick ourselves up and give us that deep breath we're looking for.

But at what point does the occasional fast food meal, bags of chips, or candy purchases lead us to slide down the rabbit hole of uncontrolled and unhealthy habits that sabotage our wellness goals?

No matter how much we try to eat healthy, if our stress and sleep go unmanaged, it can be sometimes almost impossible to turn away from processed, sugary, and carb-laden foods. Even though that tasty Big Mac may bring us pleasure for just a brief moment, sooner or later we know that our food choices can backfire on us.

The moment we let our food cravings win, we may feel unwell, drained and maybe even depressed because yet again, we failed to make a healthy choice.

When a stressed-out mind demands junk food, what the body is really craving is natural foods, that provide us with specific nutrients that satisfy us deep down.

With patience, focus, and understanding, we can tune into the body to discover what natural nutrients it really needs to heal, thrive, and stay strong. Whether in our brain, gut, or thyroid gland, our bodies have this incredible ability to tell us when there's something wrong with our health.

Emotions, Habits, Food, & The Earth Diet

What emotions or physical sensations come to mind when you find yourself in a cycle of eating sugary, fried, junk food?

For Liana Werner-Gray, she was trapped in a constant shame spiral. Even though her food choices were constantly making her feel bloated, sick, and unhappy, she couldn't seem to shake off her sugar addiction.

Then one day, Liana received a life-changing wake up call. Doctors at the hospital discovered a pre-cancerous tumor in the lymphatic system in her neck. This discovery was just what Liana needed to begin the process to end her food addiction. Before she knew it, she was able to heal her body by eating natural foods.

Today, speaker, health advocate, podcast host of Hay House Radio, creator of The Earth Diet and author of The Earth Diet book, Liana Werner-Gray is helping thousands of people to lose weight, live a healthier life, and improve health conditions such as cancer, diabetes, addictions, depression, acne, heart disease, obesity, and more.

As we listen to her incredible journey on this special Wellness Force Radio episode, Liana teaches us about how she overcame her food addiction and found joy by focusing on The Earth Diet Principles, Body Maintenance, Shadow Work, and Mirror Work.

The Earth Diet Principles:

  • Eat from your backyard or from a local store that sells whole, seasonal foods.
  • Honor and acknowledge your cravings to make your own tasty, healthy recipes.
  • Include raw foods in your meals more often including juicing.

Listen To Episode 114 As Liana Uncovers:

  • Liana's background story about growing up in Outback Australia with aborigines.
  • How Liana became addicted to junk food when she left the outback to live in Brisbane City to study film and acting.
  • Liana's family and genetic history connection to addiction, depression, and cancer.
  • The steps Liana had to take to break her sugar addiction and depression.
  • Liana's wake up call that she needed to begin to take care of her health when she discovered that she had a pre-cancerous tumor in the lymphatic system in her neck.
  • How Liana began to fight back against her sugar addiction and write The Earth Diet Blog and only eat clean, nutritious foods from the earth.
  • What is shadow work and how does it help descend addiction?
  • The Earth Diet Principles
    • Eat from your backyard or local, whole, seasonal foods.
    • Honor and acknowledge your cravings to make your own tasty recipes.
    • Include raw foods in your meals more often.
  • What do you do if you don't have a backyard garden to eat homegrown foods from?
  • How Liana handles her food cravings with Shadow Work and the Earth Diet.
  • Liana's core principles to encourage self-love and self-care so that her healthy habits stick with her.
  • How Liana takes care of herself through Body Maintenance by spending an hour each day dedicated to focusing on her body.
  • What Liana focuses on during her Mirror Work time and how it helps her create a positive self-image.
  • How something as simple as juicing can help your body get better and healthy again.
  • Liana's process of trusting that what she's doing to improve her health is working for her.
  • What blocks people from living a healthy lifestyle?

Top 3 Takeaways From The Show

  • Juicing is one of the best ways to get in a ton of great nutrition at once. By creating a natural juice with only raw, nutritious foods, it's like drinking a daily vitamin that has so many wonderful benefits for our bodies. Some ingredients like beets can really clear out anything in the digestive system that's blocking the body from receiving the nutrients that it needs.
  • We need to focus more on our bodies as something powerful that we've been blessed with. To appreciate the body more, take time to do Mirror Work. Like Liana, take a moment to acknowledge what's in the mirror and accept it for what it is. If we have our health, then we have everything.
  • It might be difficult, but we need to trust the process of getting healthy. For Liana, it took just three months to begin seeing a difference in her health and for her tumor to dissolve by following the Earth Diet, exercising, and juicing everyday. It can be difficult to be patient and wait to see a change, but it's part of the healing journey.

Power Quotes From Liana Werner-Gray

[tweetthis]"The healthier we are internally, the healthier the choices we will make in every aspect of our lives." - @TheEarthDieter  [/tweetthis]

  • "It is easier to achieve a natural lifestyle when you are surrounded by like minded people who can help hold you accountable and who also share a goal of achieving a consistent healthy lifestyle." - Liana Werner-Gray
  • “When I was alone, a sense of anxious discomfort and heaviness would come over me.
    I wrestled with thoughts of going to get a pizza or a hamburger. After awhile I'd give in and
    then be so disappointed with myself. I would think, 'I blew it! The day is already ruined! I might
    as well eat more.' " - Liana Werner-Gray on how she used to struggle with her food addiction.
  • “Getting a tumor was a blessing in disguise. It gave me the extra push I needed to make a
    real change in my life. It finally brought me to the day when I thought 'This is it!" - Liana Werner-Gray on her wake-up call to live a healthier life.
  • "The best possible way to eat and be healthy is to be connected with the earth, to be in harmony with the earth, and to literally take food from our backyard. That's how we get the most nutritious value and a high vibration energy as well from food." - Liana Werner-Gray on how we can be more connected with nature through food. 
  • "At every single meal and drink, just think to yourself, 'Okay, how much nutrition am I actually getting from this right now?' The idea of The Earth Diet is to get nutrition at every single meal and with every single drink." - Liana Werner-Gray on how The Earth Diet can help you re-think your meals to make sure they're always nutritious. 
  • "Trust the body because the body will crave protein, fats, and oils. If you're craving those fried foods, there's a good chance that you're craving those fats for your brain. So instead of french fries, you could get healthy fat from avocados, chia seeds, or flax seeds." - Liana Werner- Gray on making the switch from junk food to natural foods when we have specific cravings.
  • "If I'm going to live to be 80 or 90 years old, I want to continue this practice of 1 hour Body Maintenance each day because until then I want to be flexible, enjoy good posture, and be in good physical shape for the rest of my life." - Liana Werner-Gray on the benefits of spending one hour each day to Body Maintenance. 
  • "The purpose of Mirror Work is to stand in front of the mirror and accept who we are. When I do Mirror Work, I discover things that I don't like about my physical appearance, but I know that I need to accept them to create this rich inner world and peace inside of myself." - Liana Werner-Gray on the benefits of doing Mirror Work. 
  • "We can't go wrong with eating nutritious foods every single day. We can't go wrong with eating more fresh foods that come straight from our backyard. And we can't go wrong with have fresh juice every single day." - Liana Werner-Gray on the importance of following a healthy, natural diet. 
  • "We all want the same thing. We're all striving for this soul journey to feel peace, full self-expression, and love. Even if we're addicted to it, nobody wants pain and suffering. Every single person wants to heal and stop what's making them suffer. We're all looking for something that can make us feel better and help us heal." - Liana Werner-Gray on what she's noticed is common among people from all over the world after visiting 17 different countries. 

About The Earth Diet by Liana Werner-Gray

Beauty queen People’s Choice Miss Earth Australia Liana Werner-Gray got a wake-up call at the age of 21, when she was diagnosed with a precancerous tumor in her throat. Realizing that health issues were holding her back, including in her entertainment career, she decided to change her lifestyle. Through juicing and using the whole-food recipes shared in this book, Liana healed herself in only three months.
This success inspired Liana to create the Earth Diet and make information on the incredible power of plant-based and natural food available to others. She has since used her recipes to help thousands of people with cancer, diabetes, acne, addictions, obesity, and more.
When you get the essential vitamins, minerals, and micronutrients your body needs, you can’t help but feel better. In this book, you’ll find more than 100 gluten-free, nutrient-dense recipes that provide proper nutrition, tips for shifting out of toxic habits, and lifestyle recipes for household and personal-care products to help you heal in all areas of your life. The Earth Diet is inclusive, with recipes for every person, ranging from raw vegans to meat eaters. It also features specific guidelines for weight loss, boosting the immune system, increasing your energy, juice cleansing, and more. If you’re looking for great-tasting recipes to help you live your healthiest life ever, then this book is for you.

About Liana Werner-Gray

Liana Werner-Gray is a sought-after speaker and advocate for natural healing using a healthy diet and lifestyle. After healing herself of many negative health conditions including a pre-cancerous tumor, digestive issues and disorderly eating through embracing a natural lifestyle, Werner-Gray began lecturing and teaching about The Earth Diet internationally. Liana has visited 33 countries to date.

Hay House published Liana's new book "The Earth Diet" on October 28th 2014. Werner-Gray is the founder and owner of The Earth Diet, where she directs a team that helps people all over the world find recipes that work for them. Through her company, she has helped thousands of people improve, and in some cases even entirely heal, conditions such as cancer, diabetes, addictions, depression, acne, heart disease, obesity, and more.

Werner-Gray was born and raised in outback Australia, Alice Springs. In her final year of schooling at Charles Darwin University she received the school’s award for the arts, the Liana Nappi Award. She was named Miss Earth Australia in 2009 by People’s Choice, the third largest beauty pageant in the world. During the same competition, she was also awarded “Best in Environmental Speech,” “Green Achievers,” and the “Innovators Award.”

Werner-Gray has starred in films that received international praise and awards. She continues to work in the entertainment business, as well as promoting a healthy lifestyle. Her intention is to live her life the best she can, and hopefully to inspire others to live the lives of their dreams through a healthy lifestyle.

 

Resources Mentioned by Liana & Josh

[tweetthis] "We all want the same thing for this soul journey. We all want to feel peace, full self-expression, and love." - @TheEarthDieter [/tweetthis]

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Rate & Review Wellness Force

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perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.

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May 26, 2017

The wiring of our limbic system is strung pretty tightly from infancy. If your Mama made lots of eye contact, you’re probably in the clear: The integrity of that wiring comes from early experiences of bonding, emotional closeness, security, and trust.

But unlike more recently evolved parts of our brain that constantly learn and change, our limbic system is a tough nut to crack.

One of the only things that can change our limbic response is other people.

We sync up to, adjust, and strengthen the systems of others through limbic regulation.

How To Wire Your Limbic System For Love

Like mind control, limbic regulation is the ability to “adjust and fortify one another’s fragile neural rhythms in the collaborative dance of love.” Relationships exist in open-loops and are reciprocal exchanges that constantly regulate the physiologies of its participants.

Psychologists poetically describe limbic regulation as a “shimmering conduit” to “tinker with one another’s psychology.”

We intermingle our rhythms and energies to regulate each other. Think of how powerful that is. Our physical body affects and is affected by other physical bodies. Consider yourself a source of energetic radioactivity.

You, by being you, impact another’s experience of themselves. This brings new light to the saying, “Who we are depends in part on who we love.”

This interview was inspired by Jessica's insightful and though provoking article "Wire Your Limbic System For Love

Wellness Force Friday is a special edition, bite-size podcast that fuels the start of your weekend with actionable steps for your wellness journey through an inspiring message or story from a trusted influencer who’s a positive force for the physical and emotional wellness of our global collective. 
 
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Thank you for listening to the show! If you’re ready to take inspired action from this week’s Wellness Force Friday podcast, let me hear your voice! Click here and write down your thoughts, about this episode and what you’re committed to creating this weekend and into the next.
 
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About Jessica Carson

Jessica Carson is a writer, entrepreneur, venture capitalist, and yoga/meditation teacher.

She started her career as a Neuroscience & Psychology Research Fellow at the National Institutes of Health (NIH), before entering the world of startups and venture capital. With a passion for psychology, innovation, and entrepreneurship, she now innovates new products for the American Psychological Association (APA).

Through her blog ColorfulCortex, Jessica offers a relatable and humorous perspective on psychological topics, including romantic relationships, entrepreneur wellness, and more.

Her mantra is to lead and support innovation in mental health and psychology, leveraging tools from technology to spirituality to support the journey of self-discovery.

 
May 23, 2017

Have you ever found yourself taking inspired action towards a new workout program or training regimen, only to wind up succumbing to an injury that keeps you from progressing? Have you ever been curious as to why some people get injured far more than others?

Exercise scientists and anatomists have been writing for centuries about the power of exercise as medicine, not only for cardiovascular heath, optimal strength, and blood circulation, but essentially for a better quality of life, supported through a body that can withstand the demands of our modern, sedentary, and even sometimes even over-trained population.

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In the USA, where desk posture and upper cross syndrome are affecting millions of men and women every year, what are the fundamentals we can all do at any age or athletic ability to progress our training, flexibility, and fortify our muscles to prevent injury?

Injury Prevention Through DCT

 

Today on the podcast, we're learning about a training technique called DCT or Dynamic Contraction Technique, that addresses these questions and much more from our friend, Licensed Physical Therapist and Founder of The National Resistance Stretching Association, Nic Bartolotta.

We're delving into new topics like flexibility vs. flex-ability, how to properly train our muscles using eccentric loading, and why Nic believes from working with thousands of clients and some of the top stars in the NBA that we all have what he calls a "second heart" in our lower extremities, and what stretching this second heart can do for our overall movement quality and wellness.

If you've ever had an injury or circulation issue that sidelined you on your wellness journey, or if you've been looking for a way to build up the proper range of motion without compensating your joints, this is going to be an insightful and thought provoking episode.

Be sure to listen until the end of the show where Nic discusses how to train flexibility using the ProFlex and RolFlex, and listen as he uncovers the most common mistakes that people make when training flexibility in new exercise programs.

He'll also finally answer the question that so many fitness pros have debated for years:

When exactly is the best time to stretch? And his answers may surprise you.

Stretching Your Second Heart

Can stretching mean more to our health than just something we do to warm up, cool down, or relax the body?

When was the last time you took time out of your day to focus on your body and stretch? Whether you constantly work out, have an active job, or work all day at a desk, stretching has this incredible power to heal our bodies.

At the age of 19, Nic Bartolotta was simply told by doctors that after years of gymnastics and diving, there was no more cartilage in his left knee and therefore no solution to his injury. However, Nic didn't believe that was possible and turned to both alternative medicine and resistance training to help him fix his knee. With passion and continuous persistence, Nic is changing the way we see stretching and physical therapy.

On today's episode of Wellness Force Radio,  Nic will share with us how proper stretching, leg movements, and exercise can help power the "second heart" in our calf muscles aka the soleus muscle.

Get ready to heal, relax, and strengthen your body through restrictive stretching. 

Listen to Episode 113 as Nic Uncovers:

  • How his personal background became a huge part of developing his professional career in alternative medicine and resistance training.
  • The challenge to find the right answers in order to fix Nic's knee.
  • Common misconceptions about what stretching actually is and how to properly do it.
  • What is DCT and what are the benefits?
  • What is myofascia and how can a massage heal other parts of the body because it connects every tissue of the body.
  • Which stretches can affect the myofascia or general muscles?
  • The difference between the fascial tension and muscle tension.
  • Why the calf and the lower leg is considered "the second heart" of the body.
  • How to reach out to a professional to help you with restrictive stretching and DCT.
  • What you can do on your own to improve your restrictive stretching and DCT ability.
  • The wide use of DCT tools like the ProFlex even among professional basketball players.
  • Flexibility vs Flex-Ability: what's the difference and how does Flex-Ability apply to everyone?
  • What creates knots and muscle tension in our bodies?
  • Common mistakes people make when beginning a new exercise.
  • When is the best time to stretch?

3 Takeaways From The Show

  • Physical movement throughout the day is important to ensure that we're pumping blood from our calves (the soleus muscle) back to our heart. Every time you run, jog, or just walk, you're working your second heart.
  • If we can learn how to treat our injuries on our own with different tools on a daily basis, this can be more efficient than going to see a physical therapist several times a week. Not that we don't need to see a specialist if we do have an injury, but it's so beneficial to our overall health when we have the ability to know what our bodies want and need.
  • Passive stretching is not as beneficial for our bodies as we might have once believed. What's better for our bodies is active stretching and always feeling at least a bit of tension in our muscles when we stretch.

Power Quotes From Nic Bartolotta

[tweetthis]"The ability to be able to flex a muscle is actually far more important than the ability to lengthen a muscle." - Nic Bartolotta [/tweetthis]

  • "When I initially started to work with clients, they would come in with all of these beliefs about muscle tension and stretching. Through this dialogue process, I would show and prove to them what stretching is supposed to feel like and what's possible in the body. After explaining all of that to them, they could never go back again to their original thoughts about stretching." - Nic Bartolotta on helping his clients to better understand the process of stretching through DCT. 
  • "Most people believe that stretching is supposed to be painful and that the sharp pain you feel when you relax into a stretch is what you're supposed to accomplish. However, when you resist with a muscle during the stretch and you don't relax, the muscle actually protects you from that pain. That pain is your guideline for how far you should go during the stretch." - Nic Bartolotta on common misconceptions about stretching. 
  • "With this understanding of how tension can affect blood circulation, you can turn your attention towards what it takes to mitigate problems and injuries." - Nic Bartolotta from his article,  Stretching Your Second Heart
  • "The calf or the lower leg is full of capillary beds and vascular veins so when you walk, jog, or run, the soleus muscle in your calf is pumping blood out of your legs and into your heart." - Nic Bartolotta on why the calf muscle, the soleus, is like our second heart. 
  • "If a person has edema, all they have to do is pump their ankles a bit to get the blood in the soleus muscle circulating again. However, if the soleus is so restricted with fascial or muscle tension, it won't be able to pump blood to the heart and that's when we want to use restrictive stretching and exercise." - Nic Bartolotta on what can happen if the soleus muscle is restricted and how restrictive stretching and exercise can help. 
  • "With the word, "flexibility," people think of someone who can lengthen their muscles or be able to do the splits. However, if we break up the word and change it into "flex-ability," flex means to flex or to shorten a muscle. The ability to be able to flex a muscle is actually far more important than the ability to lengthen a muscle." - Nic Bartolotta on the difference between Flexibility and Flex-Ability. 
  • "We can avoid traumatic injuries by looking at which joints need to flex and shorten versus which muscles need to lengthen and we get far more results when we do that." - Nic Bartolotta on the importance of joint flexing vs. muscle lengthening. 
  • "Going to physical therapy two or three times a week is good, but to learn how to do certain things on your own and to be able to do them a couple of times a day, is how you're really going to change your body." - Nic Bartolotta on the power of taking change into your own hands to heal your body.
  • "Passive stretching is absolutely something that should never be down before or after stretching. You should never completely relax a muscle into a stretch. You should always hold at least a little bit of tension in the muscle because that's going to tell you whether or not you're beyond your range of motion. If you can't contract a muscle, you shouldn't be in that position in the first place. " - Nic Bartolotta on how we should be stretching and how to do know if we're doing it right. 
  • "If I can go out there and change one person's perspective on health, than I can affirm with myself that I'm doing the right thing." - Nic Bartolotta's personal mantra. 

About Nic Bartolotta

Nic Bartolotta is the founder of the national resistance stretching association, and is a licensed physical therapist and holistic health practitioner specially trained as a flexibility and myofascial release expert. He is the co-founder of Range of Motion Products, maker of the Rolflex, and the creator of Dynamic Contraction Technique (DCT).

Nic got his start in alternative health as an injured athlete when he was 19, and fell in love with the profession and successfully resolved his own knee injury in 2001. So for the past 17 years plus, Nic has dedicated his life to learning about the body and pushing the limits of human performance by applying the principals of DCT to his own training and that of his clients and patients, including NBA favorites from the LA Lakers, Houston Rockets, Dallas Mavericks, and others

Resources Mentioned by Nic & Josh

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May 19, 2017

Do you often feel like you just "can't turn your brain off," or like when you lay down to sleep there's an annoying radio voice playing worrisome and overwhelming thoughts in your head?

For episode 002 of Wellness Force Friday, we're talking with Syanna Wand, a certified nutritional therapy practitioner who coaches women through the process of letting go of anxiety and stress. 

This interview was inspired by Syanna's powerfully vulnerable and authentic post from March 3/20/17 here on Instagram.

Wellness Force Friday is a special edition, bite-size podcast that fuels the start of your weekend with actionable steps for your wellness journey through an inspiring message or story from a trusted influencer who’s a positive force for the physical and emotional wellness of our global collective. 
 
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If it's your first time listening to the show, be sure to hit subscribe for access our more in depth and full-length featured episodes with over 100 expert guests where you’ll learn the best tools and ways of being to understand those connections between our emotions and healthy habits, to live life well and enjoy the process. 
 
Thank you for listening to the show! If you’re ready to take inspired action from this week’s Wellness Force Friday podcast, let me hear your voice! Click here and write down your thoughts, about this episode and what you’re committed to creating this weekend and into the next.
 
Don’t let the conversation stop here, Join The Facebook Group for added accountability and connection to support the physical and emotional wellness for the collective and ourselves.

About Syanna Wand

From www.syannawand.com

"I'm Syanna, a Women's Stress and Anxiety Coach, and I'm thrilled to meet you! 

If you've ended up on my page, chances are you're searching for some answers and relief, and I'm here to tell you that you're in just the right place. 

Several years ago, I went through some incredibly painful and intense health issues which, as it turned out, stemmed from the stress and anxiety that plagued my mind and body on daily basis. In other words, my stress was killing me, and that's not a dramatization! 

Thankfully, I've always been pretty stubborn and determined, so I set out on a journey that would not only end up curing my life-long struggle with fear, worry and sickness, but also landed me right, square-middle in the life of my dreams, helping and guiding other women on the same path to total health and wellness. 

I believe in using a gentle combination of nutrition, exercise, mindset work and spiritual practices to bring your body and mind back into alignment and bring out the beautiful, stress-free woman inside of you who's just waiting to be set free! 

Even if you're thinking that you could NEVER imagine a life without overwhelm and angst, I assure you it's possible. I went from barely being able to get out of bed, obsessively worrying about my health, ruining all my closest relationships and having 7-8 anxiety attacks a day to absolutely thriving in and loving my life.

If I can do it, so can you."

Connect With Syanna Wand

May 16, 2017

Rediscover Your Intuition Through Primal Living: 

Is our modern environment taking a too large of a toll on our physical, emotional, and mental health? Has the digital age led us to lose our primal intuition?

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Are we relying on technology too much to the point that we need data to tell us whether or not we've slept well, exercised enough, or become relaxed?

From a young age, health and fitness expert, author, and founder of  both Primal Blueprint and Primal Kitchen, Mark Sisson of Mark's Daily Apple, has spent his life actively seeking information to help people live a long, healthy life. Today on Wellness Force Radio, he's sharing what it means to follow a primal life, an insight look into his upcoming book, Go Keto, and how to follow the Ten Guidelines of the Primal Blueprint Ethos.

Just because there's an app for anything and everything, it doesn't mean that we have to solely rely on technology to help us improve our mind, body, and emotional wellness. After all, our primal ancestors never had to rely on an app to help them survive so why should we?

As humans, it's in our nature to know, intuitively, exactly what we need. Whether it be nutrition, fitness, or sleep, our intuition knows what's best for us.

Paleo f(x)

In our modern and tech-focused society, this episode could not come at a better time. If you're like me, you've been using technology more and more every day for your wellness, health and fitness, and also online through social media to connect with people.

But in this world of online likes, shares, and facebook friends as well as conscious health tracking through wearables, a bigger question arises: have we lost touch with our most primal selves, the part of us that intuitively knows exactly how to form real, face to face personal connections, and in our ways of eating, moving, and sleeping for a life of wellness?

Today on the podcast, we're answering these questions and learning about how to create and sustain a primal lifestyle in this modern world from health and fitness expert, Mark Sisson.

Get ready for an in-depth and thought-provoking conversation with one of the most popular and profound influencers in our wellness world where we dive into topics like carbohydrate intake, fat adaptation, gene signaling and epigenetics, as well as Mark's personal ethos and story about how he overcame his own health issues to found Mark's Daily Apple, Primal Blueprint, and Primal Kitchen.

If you'll be at Paleo f(x) this week, let me know, I'd love to meet you in person this weekend in Austin! If you can't make it to the conference, no worries! Our friends at Paleo f(x)™ are offering a free Livestream where you can learn from world-class speakers like Mark Sisson, Robb Wolf, Dave Asprey and many more to empower yourself to be vibrantly healthy. Just tap your show artwork and sign up for the free Livestream now.

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Listen to Episode 112 as Mark Uncovers:

  • Mark's journey and mission to live a healthy life from an early age.
  • Why Mark began to eat a high-complex carbohydrate diet based on the books he was reading around the late 1960s, early 1970s and how that negatively affected his body.
  • How our own, personal intuition can help us create a sense of where our health needs to be at.
  • What skills we can use to help us curb our triggers to not over-eat when there is an abundance of food, but we're not even that hungry.
  • How we know whether or not we're following the primal living path.
  • The benefit of primal living and listening to our intuition compared to the guilt we can feel from app data results.
  • Mark's Ten Guidelines of the Primal Blueprint Ethos:
    • Eat lots of animals, insects and plants
    • Move around a lot at a slow pace
    • Lift heavy objects
    • Sprint once in a while
    • Get plenty of sleep
    • Play often
    • Get plenty of sunlight
    • Avoid trauma and silly mistakes
    • Avoid poisonous things like added sugar
    • Use your brain
  • How scientists are using research about our ancestral genes to look at how different genes are affected by variables.
  • Why our modern environment is taking a toll on our bodies without us even realizing it.
  • What are epigentic studies and which variables can turn on the bad genetics in our bodies?
  • Why 'good' and 'bad' genes are a myth.
  • How inflammation can actually be a good thing for our bodies sometimes.
  • Great workouts to do on the go when you have long working hours or are traveling.
  • What Mark does to help him sleep better when he travels to different time zones.
  • How Mark uses intermittent fasting to his advantage when traveling.
  • What it's like to start following the Primal Blueprint and begin burning fat rather than sugar.
  • Why it only takes 21 days to create a change in how you eat and burn food.
  • What's the typical carbohydrate intake for the Ketogenic diet, weight loss, or effortless weight maintenance?
  • How to prepare your body to follow the Ketogenic Diet and why Mark uses any resource from Dominic D'Agostino as a reference.
  • For a beginner, how often should they be fasting per month?
  • How Mark's upcoming book, Go Keto, will teach us how to becoming intuitive with ourselves and prepare for the Ketogenic Diet.
  • The main differences between the Paleo and Primal ways of eating and living.
  • What Mark has learned from his wife, Carrie, about emotional intelligence and wellness.
  • How Primal Kitchen got its start as a new business for Mark.
  • What's included in the famous Primal Kitchen Mayo recipe.
  • Why coconut butter is a great go-to snack when you're feeling stressed.
  • What Mark plans to talk about at the upcoming 2017 Paleo f(x) event.

Top 3 Takeaways From The Show

  • Wellness is not necessarily all about physical health. As Mark explains, wellness is about having a positive mindset and living in the moment. When we stop focusing on the past, we can fully feel contentment and joy.
  • The benefits and facts around Primal, Paleo, Keto, and intermittent fasting.
  • There is no such thing as 'bad' or 'good' genetics. Our genetics are turned on or off by different variables in order to help our bodies survive.

Power Quotes From Mark Sisson

[tweetthis] "Primal living allows you to develop the skills you need to get in touch with your body and  emotions." - @Mark_Sisson [/tweetthis]

  • "I may have looked fit on the outside, but I was falling apart in the inside. There was this inflammation that was gathering and building inside my body. I had osteoarthritis in my feet, tendinitis in my hips, and even irritable bowl syndrome (IBS) which pretty much dictated my life. I began this diet to be healthy, but all of a sudden, I was at the unhealthiest point of my life. I had no idea about what was going with my body." - Mark Sisson on his personal experience with the negative impact of following high complex carbohydrate diet. 
  • "It fascinates me that there are now 35 different wearable devices that tell you how poorly you slept last night, but there's nothing out there to really address the problem. I try to create an intuitive sense about my body's needs and I try to coach people to do the same." - Mark Sisson on the power of intuitive sense to help us understand our minds and bodies to make beneficial changes for our health. 
  • "Primal living means that you've dialed into several different aspects of your life so that you don't have to stop and ask a device, "What do I do now?" You get to the point when you know what to do and what choices to make. Your intuitive decision making process is going to serve you in that moment and in the best way possible." - Mark Sisson on what primal living means and how our intuitive sense can help us make the best decisions about our health. 
  • "Primal living allows you to develop the skills you need to be in touch with your body, emotions, and everything that draws us in to enjoy life." - Mark Sisson on the benefits of primal living.
  • "I don't want to ascribe genes as being 'good' or 'bad.' Genes are just doing what they're told to do. When you develop Type 2 Diabetes, that's not because of 'bad genetics. That happens because your human genes are addressing a problem that you've created with your eating and moving habits. Your body is just trying to prevent you from dying too soon from too much sugar." - Mark Sisson on why we shouldn't categorize genes as being 'good' or 'bad.'
  • "The Paleo and Primal diets are converging. Initially, the Paleo Diet was only a diet that looked at no dairy, alcohol, very low unsaturated fats, and was fairly restrictive. When I came up with the Primal Blueprint, I wanted to create a place where people could go and not feel excluded, but invited. So we included as many foods that made sense so we don't exclude dairy like cream, butter, artisanal cheese, and even whole milk for some people. Paleo has always been about the diet, but Primal includes the entire lifestyle." - Mark Sisson on the difference between the Primal Blueprint and Paleo Diets and lifestyles. 
  • "Thoughts are just thoughts and they're not reality. What we worry or agonize about only exists in our minds as imagination. My wife, Carrie, keeps reminding me that when I let those thoughts dictate how I feel in the present moment, they actually take me out of the present moment." - Mark Sisson on what he's learned from his wife, Carrie, about emotional wellness and intelligence. 
  • "Wellness is more of a state of mind than a physical presence. Wellness is this feeling of serenity and peace, but also the ability to not be caught up in feelings of worry, anger, or angst. Wellness is not about re-thinking about previous decisions or past mistakes. It's about being in the present moment and therefore being able to extract the greatest amount of contentment, joy, and fulfillment from now." - Mark Sisson on what wellness means to him. 

About Mark Sisson

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being.

From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some 3 million unique visitors each month. Mark, 62, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit.

Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosted 9 multi-day total immersion retreats called PrimalCon at locations across America and in Mexico from 2010-2014.

He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.

Resources Mentioned by Mark & Josh

[spacer height="20px" id="2"]

[tweetthis]"Thoughts are just thoughts. What we worry or agonize about only exists in our minds as imagination." - @Mark_Sisson[/tweetthis]

[spacer height="20px" id="2"]

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Support This Podcast

Rate & Review Wellness Force

Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits)


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perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.

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Click here to leave a voicemail directly to Josh Trent to be read live on the air.

 You May Also Like These Episodes

Get More Wellness In Your Life

You read all the way to the bottom? That's what I call love!

Write to me and let me know what you'd like to have to get more wellness in your life.

May 12, 2017

For the inaugural episode of Wellness Force Friday, we're tapping into the inspiration from Jon Morrow via www.unstoppable.me with a spoken word piece that will fill your soul for the weekend.

"How To Accomplish Big Things, Even When You Feel Small"

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Welcome to Wellness Force Friday! 
 
A special edition, bite-size podcast that fuels the start of your weekend with actionable steps for your wellness journey through an inspiring message or story from a trusted influencer who’s a positive force for the physical and emotional wellness of our global collective. 
 
If it's your first time listening to the show, be sure to hit subscribe for access our more in depth and full-length featured episodes with over 100 expert guests where you’ll learn the best tools and ways of being to understand those connections between our emotions and healthy habits, to live life well and enjoy the process. 
 
Thank you for listening to the show! If you’re ready to take inspired action from this week’s Wellness Force Friday podcast, let me hear your voice! Click here and write down your thoughts, about this episode and what you’re committed to creating this weekend and into the next.
 
Don’t let the conversation stop here, Join The Facebook Group for added accountability and connection to support the physical and emotional wellness for the collective and ourselves.
May 8, 2017

With the vast ocean of an industry that exceeds 122 billion dollars of supplements, pills, powders and elixirs in our wellness world, just exactly how do we decipher which things will actually work for the path we are walking in our personal wellness journey?

An even better question is how do we know which supplements to trust and what natural plant-based adaptogens will give us more sustained energy throughout the day?

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It should not come as a shock to anyone that the weight of our current responsibilities in this modern world are growing more every day. Combine this fact with all the social media, electronic, and technology distractions that pull us away from living a life of optimal wellness, and then how can we hit the reset button without wearing a bathrobe in the mountains for 5 days? (JK) :)

To help transcend overwhelm and excess stress, today on the podcast we're talking about the natural ways we can modulate stress and help to normalize our bodies by finding more balance.

We're talking with my good friend, Nutritional Therapist, and Certified Functional Medicine Practitioner, Evan Brand, about using adaptogens; natural and phyto-therapeutic uses of plants to help us heal and give us more energy.

Functional Medicine Through An Ancestral Lens

If you been listening to the podcast for a while, you know that I've been a huge fan of Rhodiola Rosea as well as Maca for energy, so today on the podcast, if you've been curious about using adaptogens for wellness and energy this is going to be an awesome show for you.

I know you're going to love (just as much as I did) Evan's down-home, grounded and authentic personality where we dive into topics like functional medicine through an ancestral lens, how to get back in touch with your inner dialogue, letting go of "paralysis by analysis," what adaptogens and supplements are best to take with you while traveling, and one of my most favorite seven for seven rounds we've had yet on the show.

Be sure to stick around to hear Evan's take on the emotional quotient in letting go of old weight and how to use plants to give the type of healing that could never be produced in a lab.

What Are Adaptogens?

  • Adaptogens: Modulate stress responses and can help normalize body imbalances. By supporting adrenal function, they counteract the adverse effects of stress.
  • They enable the body's cells to access more energy; help cells eliminate toxic byproducts of the metabolic process and help the body to utilize oxygen more efficiently.
  • Phytotherapy refers to the use of plants for their healing abilities. Adaptogens are a unique class of healing plants: They help balance, restore and protect the body.
  • As naturopath Edward Wallace explains, "An adaptogen doesn’t have a specific action: It helps you respond to any influence or stressor, normalizing your physiological functions."

Top 9 Adaptogens

  1. Rhodioloa Rosea: boosts endurance and fights depression (golden root)
  2. Ashwaghanda: helps to promote healthy levels of energy and sleep
  3. Schisandra berry: lowers inflammation, supports adrenal health, improves liver and digestion
  4. Maca: helps with reducing fatigue, enhancing energy and endurance
  5. Cordyceps: considered the “ginseng of mushrooms” and are known to have a truly awesome effect on endurance and stamina
  6. Holy Basil: has been found in many studies to be equivalent to many modern painkillers
  7. Ginseng: panax ginseng roots are proven anti-inflammatory, can regulate blood sugar and can even inhibit some characteristics associated with cancer.
  8. Reishi Mushroom: traditional Chinese medicine uses reishi to "calm the spirit." Reishi, (literally "supernatural" mushrooms) have been used for more than 2,000 years, making them perhaps the oldest mushroom to be used medicinally. They can be helpful to reduce anxiety, alleviate insomnia, combat fatigue, and lower blood pressure. Shawn Stevenson calls this "the mushroom of immortality”
  9. Licorice Root: increases energy, increase immune function

Listen to Episode 111 As Evan Uncovers:

  • What it means to look at functional medicine through an ancestral lens.
  • How Evan helps his clients through functional medicine and different tests.
  • What we can do to get back in touch with our human nature by getting rid of WiFi, blue light, and spending time with nature.
  • Evan's experience working for 21st Century Parks and how he fell in love with nature and forest bathing.
  • How to ingest adaptogens for optimal benefits to combat stress, fatigue, and enhance performance
  • What are the best adaptogens to help manage anxiety?
  • How to use natural ways of living and being to support homeostasis in the body.
  • Why more problems come from over researching and "information overload" which creates analysis paralysis that make people avoid doing anything.
  • What are the top three Adaptogens for balancing the body and nervous system: Perfect Acai Revive: Rhodiola Rosea, Cordyceps, Grape Seed Extract
  • The best foods and supplements to take on the road when traveling
  • How CBD oil and other healing modalities can support the well-being of those suffering from cancer and various health disorders
  • The right types of mindset and emotional intelligence that makes a difference when overcoming a chronic disease

Power Quotes From Evan Brand

[tweetthis] "What we've forgotten is how powerful nature can be to heal us." - @mrevanbrand [/tweetthis]

[tweetthis] "It's not what happens to you in life but how you respond to it." - @mrevanbrand [/tweetthis]

About Evan Brand

Evan Brand is a Certified Holistic Nutritionist, Certified Functional Medicine Practitioner, and Nutritional Therapist who is a globally recognized leader in the fields of ancestral health, Paleo nutrition, and functional medicine. He is the creator of NotJustPaleo.com, one of the top 25 natural health podcasts on iTunes, and the author of three books including REM Rehab, Stress Solutions, and The Everything Guide to Nootropics.

Evan has been studying, practicing and teaching a natural health lifestyle for more than 9 years, and works with clients from a functional medicine perspective.
 
His work is deeply rooted in his own lifelong struggle with depression, IBS, and skin issues – which he later recovered from through his own research and experimentation.
 
Evan uses lab testing and a thorough intake process to discover the underlying causes of health symptoms, and a customized combination of nutrition, supplements, botanicals, herbs and lifestyle changes to address them. He lives in Louisville, KY with his wife and daughter.

Resources Mentioned by Evan & Josh

[tweetthis] "Be the type of person that wants to soak up every day." - @mrevanbrand [/tweetthis]

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111 Evan Brand: Adaptogens For Wellness & Energy

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