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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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Now displaying: March, 2017
Mar 28, 2017

The brain is the ultimate governor of the body. Without it, we wouldn't have strong muscles, healthy emotional wellness, good gut health, and the ability to perform to our highest potential each day.

We've always known that the brain is a powerful organ, but without it, we wouldn't have such an amazing connection with the rest of our body. 

Today on Wellness Force Radio, Sport Scientist and Clinical Sport Psychologist at Clinical & Sports Consulting Services and co-author of the latest book, The Brain Always Wins, Dr. John P. Sullivan, teaches us how our brain has the powerful ability to help us deeply connect with our emotions, make good decisions, and build relationships within our tribe.

 

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Hydration. Nutrition. Sleep.

As long as we provide these three essential daily activities to our lives, our brain will always win.

Power Your Life

We work so hard to be perfect, but the brain doesn't want us to be perfect.

Perfection causes anxiety and trauma. What we really need is consistency. The brain craves consistency that is in line with our daily hydration, nutrition, and sleep. Without all three elements, we wouldn't be able to move and perform as well.

Today, Dr. Sullivan will help us answer the ultimate questions, "How do we show up powerfully in our lives? How can we train for both brain performance and brain health?"

How can both a top performing athlete and a busy parent manage and enhance their mental health by focusing on good hydration, nutrition, and sleep?

What do our brain waves, meditation, and emotions all have in common? How does both our brain and gut function to help us thrive and perform each day? Tune in to find out.

Listen to Episode 105 as Dr. Sullivan Uncovers

  • What fascinates Dr. Sullivan about the brain and how his career began.
  • Why Dr. Sullivan placed the following quote by Francis Crick on his website and what it means to him: "There is no scientific study more vital to man than the study of his own brain. Our entire view of the universe depends on it.”
  • Dr. Sullivan explains what he means by calling the brain a "governor" throughout his book, The Brain Always Wins.
  • Why does the brain always win? Why is the brain the leader of our bodies?
  • How come our brains are so much larger than great apes? What is the benefit of this?
  • What is the contrast between athletes and high performers vs busy parents? How can the MUSE headband help?
  • The benefits of meditation to combat not stress, but the trauma we experience in our lives.
  • A look at the 5 major sections of brain waves: Delta, Theta, Alpha, Beta, and Gamma.
  • The proper way to nap for brain health plus the difference between napping and sleeping.
  • What's the best amount of time to take a nap? Do you need 10 minutes or longer to get the full benefits from napping?
  • How our brains are able to detoxify while we sleep.
  • When we're stressed, does the brain produce more toxins that need to be washed during a sleep cycle?
  • The importance of water and staying hydrated to keep our nervous system healthy.
  • If we don't have sleep, hydration, or food, we simply cannot move and that's why the first three or so necessary to create a healthy brain.
  • Training for brain performance and training for brain health: How do we do both? What's the correlation between professional athletes who train hard and people in every day life?
  • How can we train or vagus nerve to have a better connection between the gut and the brain? How does the vagus nerve benefit us?
  • Sport Psychology practices that athletes put to use that we can also use: the power of music for our brains, heart, vagus, and more.
  • How can Ketosis help us have a healthy brain?
  • The best way to keep your mind in a consistent state of flow and combat fatigue while traveling between time zones.

Top 3 Takeaways From The Show

  • Our quality of health including muscle, nutrition, and heart function are all in service to our brain. Our brain has a solid part and a place in everything concerning our health and wellness. We can improve our health and keep it in top condition with three factors: hydration, nutrition, and sleep.
  • The brains is the governor of the body and is wired to help us survive. Thanks to our evolution, with our brains we have the ability to hone in on our background environment and  predict at least a minute ahead of time of what will happen next. It's because of our ability to first feel and then think that allows the brain to always win.
  • Unlike great apes, we're able to make emotional connections that allow us to make good decisions. It's because of our emotions that we're able to evaluate friendships and stay connected within our tribe. We're not made to be isolated from other people and our emotions help us to stay balanced.

Power Quotes From Dr. John Sullivan

[tweetthis]"Our brain is wired to survive, but we can to certain things day to day to make it more resilient." - @BrainAlwaysWins[/tweetthis]

  • "There is no scientific study more vital to man than the study of his own brain. Our entire view of the universe depends on it.” - Francis Crick 
  • "Heart health, maintaining lean muscle mass, nutrition and a multitude of other factors all serve the brain. They are not in service for isolation; they are in service to our brain. If we don't think about our brain as the vehicle for our personal performance, our quality of life, our ability to give  to others and to give to ourselves, then we're really missing a critical point." - Dr. John Sullivan on his take on the above Francis Crick quote. 
  • "Excellence is grounded in the billions of neurons between our ears. Arguing this point also comes from the same neurons between our ears." - Dr. John Sullivan
  • "Human variation starts with the brain and I try to assist people to have a better quality of life or better performance in certain situations. The brain's function is not "cookie cutter"  because it's not the same pattern for everyone. But because we're uniquely wired to survive, everyone has these strengths that they can bring to the table." - Dr. John Sullivan on his fascination with the brain. 
  • "Central to our life is our brain health. Without our brain health, we don't have health and then we don't have performance." - Dr. John Sullivan on why the brain is the governor of the body.
  • "The brain always wins because it's a predictive organ. It's always giving us consistent information about our health. It is incredibly efficient in helping us get information, understanding what that information means, and using that information to benefit our health. The brain always wins because it is designed to survive." - Dr. John Sullivan on why the brain always wins. 
  • "There is no such thing as mental toughness or grit. These are re-packaged terms with very poor science. Everyone's ability to perform on any given day is based upon their health." - Dr. John Sullivan on what it means to have a strong mind. 
  • "Life is not about stress. If you look at neuroanatomy, life is about trauma and it's either a little "t" or a large "T." Trauma requires rest and recovery which meditation provides." - Dr. John Sullivan on how meditation can help us with trauma.
  • "We can all expect stress or some type of challenge, but we have to plan for the recovery so that it all balances out. Only then can we become resilient, evolve, grow, and adapt." - Dr. John Sullivan on the power of rest and recovery when we're stressed out.
  • "Our culture is all about work, work, work and we've lost the idea that rest is where it all comes together." - Dr. John Sullivan on the benefits of rest.
  • "Our brain is wired to survive, but we can to certain things day to day to make it more resilient." - Dr. John Sullivan on how to make our minds stronger. 
  • "You don't have to be perfect. In fact the brain hates perfection because it induces anxiety and it creates more neurological stress. We only really need consistency to have a happy brain. Looking at our ancestors and evolution, if we needed perfection, we wouldn't have been able to survive as a species." - Dr. John Sullivan on why we're not wired to be perfect.
  • "What we've learned is that we think first and then we feel, but it's actually the other way around. We feel first and then we think. It doesn't work any other way than that because the limbic system was designed for survival." - Dr. John Sullivan on the purpose of our emotions. 
  • "Any important decision we've ever made in our lives has been made on emotion. The more important the decision, the more emotion is involved. This why emotion regulation is so key to decision making." - Dr. John Sullivan on why are emotions are so important to help us make decisions. 
  • "Wellness is having an individualized, thoughtful, and flexible approach to being able to be healthy and meet life's demands." - Dr. John Sullivan on what wellness means to him.

About Dr. John Sullivan

John P. Sullivan is a Sport Scientist and Clinical Sport Psychologist. He has over twenty years of clinical and scholarly experience, and for the past 16 years he has worked with the same team in the National Football League (NFL) coordinating clinical care and sport science.

Dr. Sullivan’s experience also includes such work within the National Basketball Association, Major League Soccer, English Premier League, The English Football Association, Premier Rugby League, Australian Football League and Olympic national teams. He is an expert consultant for the military and law enforcement in regards to both welfare and performance needs.

He has established expertise with psychophysiological profiling and developing cognitive abilities (e.g., decision making, complex reaction time, and read-and-react abilities) of elite performers. Dr. Sullivan uses various markers such as, Central Nervous Systems Assessment - DC Potential, Heart Rate Variability (HRV), Electroencephalography (EEG), Accelerometry/GPS, Multiple Object Tracking (MOT), Optic Flow (OF), and biofeedback to determine optimal training loads, recovery interventions, and maintaining as well as enhancing cognitive capabilities in performance environments.

Resources Mentioned by Dr. Sullivan & Josh

[tweetthis]"The brain hates perfection. We only really need consistency to have a happy brain." - @BrainAlwaysWins[/tweetthis]

 

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Mar 21, 2017

Worthless.

That’s how Amanda Steinberg felt in her late 20s. She had bottomed out financially, emotionally—everything. She’d worked herself to the bone to showcase herself as a 21st Century working mom, and like practically every college-educated woman she knew, she'd followed what seemed like straightforward steps to building the perfect post-feminist life.

It was at this gut-check moment, in debt and emotionally spent, when she realized that she was "worth it," and so are you. 

 

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As a female, have you ever felt like you could not achieve the same financial success as others because of your gender or present situation?

Have you struggled to let go of old weight and society’s expectations of what you should do with your life?

For women who believe they need money to be enough, are afraid they’ll never achieve financial success, or feel stuck in their present situation, this episode is for you.

We are all worthy of financial success and feeling empowered about ourselves.

Despite gender inequality in the workforce and how society views and values money, women have the ability to take the idea of financial success and make it something of their own.

We don't have to allow society's structure and regulations to prevent us from creating a successful relationship with money because we're worth more than that.

Rewiring our Perception of Self-Worth Around Money

What are the stories we tell ourselves in relation to money around society?

For decades, situations and circumstances have shaped the household roles of both males and females. Males have been the providers and women the nurturers.

This idea has been branded in our minds. Society tells us that males cannot be the nurturers nor females the providers. Fortunately, this idea is slowly changing as females are discovering their self-worth and net worth.

Today on Wellness Force Radio, Founder & CEO of DailyWorth, founder of WorthFM, and author of Worth It: Your Life, Your Money, Your Terms, Amanda Steinberg shares how she’s helping women find their inner strength to let go of old weight and gain financial freedom.

Roots & Wings: Create Your Own Rules About Money

At a young age, Amanda observed the burden that money had on her mother. She saw first-hand the pressure that her mother experienced to make sure that she had enough money to pay the bills and provide a comfortable life for her family.

At one point or another, we can all relate to that same pressure that Amanda’s mother faced. We’ve all experienced the pressure to “be enough” and have a baseline of “normalcy” according to our financial self-worth.

We’re pressured to have enough money to provide for the perfect family, have the best possessions, or to fit our role according to our gender. Unfortunately, because of this pressure around normalcy and money, some women might feel held back from achieving their own financial success.

We’re afraid that we’re not worthy because of how we show up to society.

On this episode, you will learn that despite what society has told us, financial freedom is attainable for anyone. Money shouldn’t be a burden according to our background, gender, or knowledge.

One day Amanda learned an important lesson from her mother that has helped her to let go of old weight and rewire how she perceives money.

To be financially secure, we just need two things: Roots and Wings:

  • Roots are your assets such as real estate, investment, and owning a business.
  • Wings are your cash flow including credit and income.

Join us in listening to Amanda as she shares how we can rewire our perceptions about money and gain financial freedom.

Listen to Episode 104 as Amanda Uncovers

  • How is financial security defined? What does it mean for different people?
  • What we perceive as clarity and control around money versus the reality of our own circumstances.
  • How money can create stress and harm our personal wellness.
  • Amanda's childhood and the paralyzing pain that she and her family experienced because of money.
  • Amanda's experience with debt and the steps she took to reevaluate her personal finances.
  • How a hip-hop poetry artist and a spiritually elevated human rights advocate named Rha Goddess helped Amanda re-program her thoughts on money.
  • The shift in society regarding the role that both men and women have with money.
  • Why Amanda was living a life that she thought she was supposed to live out of fear of not fitting in. Why Amanda forced herself to live a life that didn’t suit her at all.
  • How Amanda created a new story about money to fit her life and needs.
  • How women can write their own rules to live their own lives with roots and wings.
  • The new financial narrative for women in 2017: How does money impact their wellness?
  • Josh's experience with money and how it represented pain for him when he was younger.
  • How we learn about money habits from our parents and other sources.
  • Amanda's strategy to rewire thoughts about who she is and her relationship with money. To rewire her thoughts to not see herself as a spender anymore, but a saver.
  • The challenges women face to become leaders in the corporation world.
  • How the social norms are changing as far as women being nurturers and men being the providers.
  • Amanda's goal to help people to become more comfortable with who they are and what roles they want to take on.
  • How a couple can begin to balance their money and keep their family in a constant state of financial wellness.
  • The importance of figuring out what is important to you i.e. travel, a home, technology so that you focus on spending your money on that and not on something that is not as important to you.
  • How to discover Positive Net Worth: Ask yourself what you're invested in, what do all of these financial terms mean for you? Where is your money and how is it being directed?
  • Amanda's favorite money tools to help you re-evaluate your personal finances.
  • Amanda's plans for 2017 and her new book, Worth It.

Top 3 Takeaways From The Show

  • We do not have to learn money habits from only our parents. There are other sources out there that can act as good examples to help us achieve financial stability and freedom.
  • Society doesn’t define our relationship with money. We do. Despite our previous income status, experiences, our gender, we can let go of old weight and begin a new relationship with money. We can start fresh and gain control of our personal finances with clarity.
  • Our society has wired our brains for years to believe that only men can be the main providers and women the sole nurturers. But times are changing as both genders can either be the provider or the nurturer.

Power Quotes From Amanda Steinberg

 

"Our feelings and relationship around money have very little to do with the actual circumstances of our finances." - @AmandaSteinberg

 

  • "My life and work are dedicated to the reinvention of financial advice and financial services so that anyone, regardless of circumstance, gender or knowledge level, can experience the thrill of money clarity and control." - Amanda Steinberg
  • "Our feelings and relationship around money have very little to do with the actual circumstances of our finances." - Amanda Steinberg on achieving clarity and control with money.
  • "As women, we can't really fulfill our potential until we understand our money. I'm trying to support this shift for women in the workforce so that it doesn't feel like work and they don't feel bad about it." - Amanda Steinberg on the current shift for women in relation to money and work.
  • "Worthless. That’s how I felt in my late 20s. I had bottomed out financially, emotionally—everything. I’d worked myself to the bone to showcase myself as a 21st Century working mom, and like practically every college-educated woman I knew, I had followed what seemed like straightforward steps to building the perfect post-feminist life." - Amanda Steinberg on her own struggle with money.
  • "If women are disassociated from finance as our culture has required it, women are never going to be able to take care of themselves and it's going to perpetuate this impossible situation." - Amanda Steinberg on the motivation to help women become financially independent and manage their money better. 
  • "Debt led to doubt; doubt spiraled into despair." - Amanda Steinberg in her new book, Worth It.
  • "All you need are roots and wings." - The piece of financial advice that Amanda Steinberg's mom gave her.
  • "This baseline of normalcy has set it up so that people are so afraid to be judged by others. We don't realize that anyone's judgement of ourselves is actually more about them than anything to do with us. Where do these expectations even come from? Give yourself the freedom of space." - Amanda Steinberg on the social pressures that we face every day and how to ignore them.
  • "We shape our identities to protect ourselves from pain. So, when we start to dismantle some things that we realize don't have to be entirely true, it can be really painful. It's confronting and really uncomfortable. But it can bring clarity to recognize which statements cause us pain and those are the ones that we need to get rid of in our lives." - Amanda Steinberg on how we can rewire our thoughts around money and ourselves.
  • "All of your Truth exists because you arbitrarily chose it for no reason long ago and then collected evidence. That's it. Except for: be nice to people, be honest, love wins. Otherwise, all bullshit.” - Carl Richards
  • "Humans are really starting to realize that we are the creators of our world, we are not victims of it." - Amanda Steinberg on how we are gaining more confidence to do what we want with our lives.
  • "Women have been programmed to be self-less, dependent, and bad with money. I am overtly and expressly helping women to reprogram themselves so that they are self-full, independent, and can live life by their own definition." - Amanda Steinberg on how she's helping women redefine themselves.
  • "What's important for women is to realize that we have been impressed upon us by society that we are valued when we are selfless and giving. That makes it very hard for women to even think about money because it feels like a selfish thing. For the man, he has been told that he will be successful when he has monetary success and he is a provider. So, for the man to release some of that over to his wife and to not feel like he's being emasculated, it's equally as challenging."  - Amanda Steinberg on the struggle society faces to see the female and male roles with money in a different light.
  • "Revenue solves all problems." - Amanda Steinberg's own mantra when she faces something difficult.

About Amanda Steinberg

Amanda Steinberg is the founder & CEO of DailyWorth, the leading financial media company for women publishing financial and business advice to millions of women daily. She is an international business leader, public speaker and author on the topic of women and money.

After launching DailyWorth in 2009 to bring a fresh voice and an outsider’s perspective to personal finance, Oprah selected her to the exclusive SuperSoul 100, while Forbes named her one of 21 New American Money Masters.

She is also founder of the new digital investing service, WorthFM, which received front-page coverage in The New York Times Business section, and the author of Worth It: Your Life, Your Money, Your Terms.

Buy Worth It by Amanda Steinberg

From the founder and superstar CEO of DailyWorth.com—the go-to financial site for women with more than one million subscribers—comes a fresh book that redefines the relationship between women, self-worth, and money. Worth It shows women how to view money as a source of personal power and freedom—and live life on their terms.

Millions of women want to create financial stability and abundance in their lives, but they don’t know how. They are stuck in overwhelming confusion and guilt, driven by internalized “money stories” that have nothing to do with what is really possible. As the founder of DailyWorth.com, a financial media and education platform, Amanda Steinberg encounters these smart, ambitious women every day. With this book, she helps them face their money stories head on and wake up to the prosperity that awaits them.

Worth It outlines the essential financial information women need—and everything  that the advisers don’t spell out. Steinberg gets to the bottom of why women are stressed and anxious when it comes to their finances and teaches them to stay away from strict budgeting and other harsh austerity practices. Instead, she makes money relatable, while sharing strategies she uses herself to build confidence and ease in her own financial life.

Through her first-hand experiences and the stories from other women who’ve woken up, Steinberg’s powerful and encouraging advice can help women of any age and income view money as a source of freedom and independence—and create bright financial futures.

Resources Mentioned by Amanda & Josh

Support This Podcast

Rate & Review Wellness Force

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Mar 13, 2017
We are genetically wired to eat more and move less; it’s no wonder most people fail to achieve health and weight-loss goals. But there is a solution.
 

In this episode, Robb Wolf defuses the guilt and morality around changing your eating and lifestyle habits by teaching how to radically change your life using personalized nutrition, the ancestral lifestyle, and loving connected relationships that unlock your best health. 

Robb Wolf, Host of the Paleo Solution Podcast and author of The Paleo Solution, shares about his new book, Wired to Eat, his story of how he overcame his own health issues after struggling for years, and what he's discovered from decades of research about human nature and finding optimal wellness. Robb's new book digs into the details of how you can turn off cravings, rewire your appetitie for weight loss, and determine the foods that work for you.

REVIEW THE PODCAST | ENTER TO WIN 1 of 5 PRIZE PACKS | Full Details

Robb is an expert in the fields of Paleo Nutrition and ancestral health, yet he's also open about how he believes himself to be in the same health and wellness journey that we all are. The truth is that it can be hard to let go of old weight because we might be afraid to fail again, but Robb is here to with a message of science and experience that there is a solution.

Wired To Eat

Have you or the people close to you ever struggled with cravings or an appetite that can sometimes seem out of control? Have you ever felt anger or frustration about your relationship with food?

You are not alone. 

There are millions of people in the country and across the world that feel that exact same way. Listen to episode 103 as Robb Wolf uncovers the scientific reasons why we are all wired to eat and how this modern world and big food system is set up to capitalize on our biology.

Utilizing a 30 day reset and a 7 day carb test, Robb unpacks how this will help determine what amounts and types of carbohydrates your specific body can tolerate. No more guessing, because now we can all find out for ourselves which foods we can and cannot eat, instead of relying on some BS one-size-fits-all frame.

After over 100 shows this goes down as one of Josh's top 3 most in-depth, authentic, and powerful conversations he's ever had on Wellness Force and Radio.

Discover how to turn off cravings, rewire your appetite for weight loss, and determine the foods that work for you!

----> Win 1 of 3 Copies of Wired to Eat from Wellness Force

Wired To Eat explains how more willpower and better discipline are not the missing pieces to health and fat loss. Our genetics are working against us in the modern world of super tasty foods. In this new book you will learn about neuroregulation of appetite and how hyperpalatable foods can bypass our built in “off switch”, causing us to eat far more than we otherwise would. The genes that made our ancestors successful are setting us up for troubles today. You will learn how sleep, gut health, stress, exercise and community can work with or against our goals of health and leanness.

With Wired To Eat you’ll embark on a program to rewire your appetite and regain your health. We will start with a 30 Day Reset that will normalize the neuroregulation of appetite and help us not only to eat the right amount, but also begin to appreciate simple but delicious meals. After the 30 Day Reset we will use the 7 Day Carb Test to map what specific carbohydrate foods we do best (and worst) with. This will move us beyond one-size-fits-all dietary dogma and into the modern world of Personalized Nutrition.

Wired To Eat includes over 60 whole-food recipes and includes meal plans for the 30 Day Reset as well as for autoimmune and ketogenic diets.

Wired To Eat Bonuses: 

These bonuses are only available to those that pre-order the book by March 21st. After that, the bonuses go away. When you pre-order a copy of Wired to Eat, Robb and his team will send you:

Master The 30 Day Reset

Our Step by Step Guide to Wired to Eat and putting the new principles into practice.

Your Blood Work And You

William Cromwell, MD, Discipline Director, Cardiovascular Disease at LabCorp is an expert in the world of individualized healthcare and interpreting your blood work. In this 1-hour interview, we discuss the ins and outs of what to look for in your blood work and how to interpret your results

Bonus Chapter: Lies, Damn Lies, and Statistics

What would you have if academia, the government and media all conspired to give us the wrong dietary advice? You’d have Lies, Damn Lies, and Statistics.

THRIVE On The 30 Day Reset

What food should you keep in stock to make it through 30 days of resetting your appetite? Robb has partnered with Thrive Market to offer you a curated list of all your pantry staples at 25-50% off retail, plus a $20 gift card to Thrive Market (available for residents of USA only).

Listen to Episode 103 as Robb Uncovers

  • Robb's response to when people say they do not believe in Paleo and ancestral health: the evidence is there that it works and it's helping people.
  • How Paleo health got its start with just a couple of thousands of people studying and researching it.
  • The emotion and story behind Robb writing his upcoming book, Wired to Eat.
  • How the human race has evolved in such a way that it's difficult to eat healthy with our current environment: food to order, a variety of flavors, processed foods etc.
  • Why we have a mindset that we can't be healthy even as we're watching other people do just that.
  • It's hard to make changes in our lives because we're afraid to fail or look bad.
  • How Robb struggled with his own health and inherited genetics.
  • Despite his success as an author and podcast host, Robb has always been able to stay level-headed and stay true to himself.
  • What Robb has learned from watching other people in the industry and how he used that point of view as an opportunity to decide how he would present himself to the public.
  • How Robb's mom's health scare with her gastrointestinal health led to Robb taking a closer look at his own health and adjust his nutrition to follow the Paleo diet.
  • Robb's experience adapting to a Paleo based diet and the success he has had with it.
  • How Robb met his wife, Nicki, when he moved to Chico, California and the unknown link their mothers shared by having the same rheumatologists.
  • The impact of the death of Nicki's mother from rheumatoid arthritis and how Robb wishes he could've helped her based on what was able to help his mother.
  • How Robb's 30 Day Reset plan can help people take a closer look at their nutrition and improve their lives.
  • Robb and Josh dive deep into a conversation about the neuroregulation of appetite and personalized nutrition tools.
  • How our modern world has taken away the positive impact of our natural optimum foraging strategy and why we have palate fatigue.
  • What we can do to avoid distractions and really focus on what our appetites are telling us: when we're truly hungry and when we're full.
  • The dessert effect: When we decide to go ahead to eat dessert even though we've just polished off a huge meal.
  • The normal fed state: what it is and how it varies from person to person depending on several factors such as stress, sleep, genetics etc.
  • The idea of calories in and calories out simply doesn't work. We need to balance our activity and nutrition out. If we're very active, we need  more nutrients, but if we have a low calorie day, we're naturally less active.
  • If we get into an over-fed state, we're overweight, but our brain cannot sense it because it's become numb to the feeling of over-eating food.
  • How Robb came up with th30 Day Reset Program in Wired to Eat and why it's only 30 days: It's not a long time, but enough time to collect necessary information to help the person see results as far ar their:
    • Protein
    • Fiber
  • The mission behind the 7 Day Carb Test: it helps people to see the impact that different carbohydrates have on their bodies and minds.
  • Robb's experience with the Ketogenic Diet and what advice he would give to people who follow it or a low-carb diet.
  • The blood-glucose monitors that Robb offers on his website and what it can tell you about yourself in accordance with different parameters such as food and sleep. 
    • Precision Xtra Glucose+Ketone meter
    • Dexcom Continuous Glucose monitor
  • Are finger pricks really necessary to tell us about our blood-glucose levels? Robb shares how technology is making it easier for us to learn about our bodies and what we can do to modify our daily habits for better health. 
  • How becoming a parent has helped Robb become more patient with both himself and others.
  • What it was like for Robb to write his second book, Wired to Eat and some of the hurdles he had to jump to make sure his voice was heard in the book.

Top 3 Takeaways From The Show

  • What have we got to lose from trying a diet like the Paleo diet? If we're doing all that we can to help our health, but nothing is helping, simply changing your focus on nutrition could be the solution. Change can be difficult but with Robb's 30 Day Reset Program and 7 Day Carb Test, we'll be able to see that making small changes to our diet really isn't that difficult after all.
  • Our modern world has stolen the positive impact of  the natural optimum foraging strategy that was passed down to us by our ancestors. This is why we experience palate fatigue after we eat the same processed foods over and over again. The Paleo diet brings us back to that optimum foraging strategy so we can avoid palate fatigue. What our bodies and minds need is a variety of healthy, nutritious foods that can help us function better.
  • Our bodies have a gut, health, and brain connection and The 4 Pillars of Health have a great influence over this connection. The 4 Pillars of Health are Sleep, Movement, Community, and Nutrition. Our genetic and environmental factors can either make it easier for us to overeat or if we're able to balance the 4 Pillars, we can manage our nutrition.

Power Quotes From Robb Wolf

"Eat whole foods, get outside, move a lot, sleep like you are on vacation, and surround yourself with loving relationships." - @robbwolf

  • "If we understand how our world has changed, our genetics are wired for a different world, we can free ourselves of the shame and missed placed morality associated with you and hearing difficulties of change. We can finally stop bleeding ourselves for our inability to lose weight and get healthy." - Robb Wolf in Wired to Eat
  • "We are genetically wired to eat more and move less; it’s no wonder most people fail to achieve health and weight-loss goals." - Robb Wolf in Wired to Eat
  • "The fact that the Paleo diet can be difficult for some people to follow indicates that there is a mismatch between our genetics and our current environment. Everything that made our ancestors successful and everything that brought us to where we are today is the reason why changing our diets can be difficult." - Robb Wolf on why it's difficult for people to follow healthy diets like the Paleo diet.
  • "We often tell ourselves stories about why we are a certain way. We tell ourselves why we can or cannot change. And the common denominator with most of the stories is fear. Fear of change, failure, or wasting time. This fear sends the logical mind searching for credible reasons why embarking on a new solution seems like a bad idea." - Robb Wolf in his upcoming book, Wired to Eat about why we let fear get in the way of our goals. 
  • "It's not about me, it's about the mission." - Lauren Noel on the importance of staying true to yourself while becoming more recognizable in the health and wellness industry. 
  • "I basically adopted a low-carb, Paleo diet and it was almost as if a switch had been flipped. For the first time in my life, I didn't have to eat every hour and a half to two hours or face a catastrophic hypoglycemic event. I was completely functional. I felt good, I was leaner than I had ever been in my life, and it was all effortless." - Robb Wolf on deciding to follow a Paleo diet to improve his health. 
  • "Eat whole, unprocessed foods, get outside in the sun, move a lot, sleep like you are
    on vacation, and surround yourself with loving relationships." - Robb Wolf  in Wired to Eat on how to stay healthy.  
  • "With a Paleo template, you can still add spaghetti if you want to add it. You can have spaghetti squash and it might be a bit odd for some people at first, but when you add the marinara sauce, it still tastes delicious. It's the same as normal spaghetti because you don't even taste the noodles. What you taste is the marinara sauce on top." - Robb Wolf on how you can eat Paleo foods and still enjoy the meal. 
  • "Be able to do whatever I want to do with very little preparation or effort within the 4 pillars of health: sleep, nutrition, movement, and community. We need to have a balance of all 4 and if we're successful, we'll be able to do a large amount of what we want to do with our lives." - Rob Wolf on what wellness means to him.
  • "People are not swayed into action by information. Most people make changes in behavior due to emotion, not facts and figures. This is not a bad thing; our emotions, coupled with our logical intellect, is what make us human." - Robb Wolf in Wired to Eat

More About Robb Wolf

Robb Wolf, a former research biochemist is the New York Times Best Selling author of The Paleo Solution – The Original Human Diet. Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast, book and seminars.

Robb has functioned as a review editor for the Journal of Nutrition and Metabolism and is a consultant for the Naval Special Warfare Resiliency program. He serves on the board of Directors/Advisors for: Specialty Health Inc, Paleo FX,  and Paleo Magazine.

Robb is a former California State Powerlifting Champion (565 lb. Squat, 345 lb. Bench, 565 lb. Dead Lift) and a 6-0 amateur kickboxer. He coaches athletes at the highest levels of competition and consults with Olympians and world champions in MMA, motocross, rowing and triathlon. Wolf has provided seminars in nutrition and strength & conditioning to a number of entities including NASA, Naval Special Warfare, the Canadian Light Infantry and the United States Marine Corps.

Robb lives in Reno, Nevada with his wife Nicki and daughters Zoe and Sagan.

Resources Mentioned by Robb & Josh

"We need to have a balance of the 4 Pillars of Health. If we're successful, we'll be able to do a lot with our lives." - @robbwolf

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Mar 7, 2017

Esther Gokhale has been involved in integrative therapies all of her life. As a young girl growing up in India, she helped her mother, a registered nurse, treat abandoned babies waiting to be adopted. This early interest led her to study biochemistry at Harvard and Princeton while later, acupuncture at the San Francisco school of Oriental medicine.

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After crippling back pain during her first pregnancy and unsuccessful back surgery, she began her lifelong crusade to find a solution to back pain. Her studies at the Aplomb Institute in Paris and years of research in Burkina Faso, India, Portugal, and elsewhere led her to develop the Gokhale method which she has been teaching at her Palo Alto wellness center for over 15 years, and gives lectures for the ancestral health symposium, TEDX, google, and many more large organizations interested in posture’s effect on health, wellness and work. 

Primal Posture for Wellness

When did we ever stop paying attention to our primal posture? Even if someone does remind us to "stand up straight" or "sit tall," we either become easily distracted or we fail to have good posture and end up over-exerting ourselves. 

Other cultures have shared good posture techniques for generations. They know how to bend, sit, and stand with a strong body. But our modern culture has lost something along the way. We're not the same active hunter-gatherers that our ancestors once were long ago. We've lost our primal instinct today because we either work at a desk for hours on end or we're doing other sedentary activities all day.

We're naturally born with excellent posture and mobility, but as we move on in life, we tend to lose our good posture habits.

On this episode of Wellness Force, we'll discuss how our modern culture has affected our posture and what we can do to fix it.

For those with constant back pain or have lost the ability to move comfortably, Esther Gokhale of the Gokhale Method is here to help.

Combining her experiences and knowledge about the human body, Esther has dedicated her life to changing our modern culture. With each workshop, lecture, and class, she is teaching us how we can achieve primal posture for wellness.

Esther Gokhale is the creator of The Gokhale Method as well as the author of the book, 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain. Esther and her team have helped many people with back pain and decreased joint mobility all throughout the USA and the rest of the world.

Not only does Esther teach us that it is possible to improve our posture and mobility, but she reminds us that without either, good health and wellness would be difficult to achieve.

Just as nutrition and fitness are important for our bodies, so is excellent posture and mobility. 

Listen to Episode 102 as Esther Uncovers

  • Common misconceptions and myths about posture.
  • Why we don't have to over-exaggerate our posture, but instead we should focus on core posture by standing and sitting naturally and comfortably.
  • The reason why the "chin up and shoulders back" posture is unnatural and creates tension in our bodies.
  • How to do a shoulder roll to improve your upper posture.
  • How good posture translates into stretching and strengthening of the body.
  • The negative effects of poor posture and how we can improve our health with good posture.
  • The Gokhale Method 4 Levels of Learning:
    • 1) Intellectual understanding of what movement you want to do.
    • 2) The ability to do that movement when a teacher is helping you.
    • 3) The ability to do that movement when you remember to do it.
    • 4) When that movement becomes a habit.
  • Why our environment affects our posture and movement habits.
  • How sitting can actually be good for our bodies under the right circumstances.
  • Standing vs. Sitting: How is each beneficial for the body and for how long should we be doing each activity?
  • Why we're born with great posture and mobility, but our modern culture has worsened it.
  • What we can do to change our posture and improve our back pain throughout our lives.
  • Learn what the Gokhale Method is and how it can help you improve your posture.
  • Why movement and dance breaks would be so beneficial for the human body during the work day.
  • How to improve your fluxed position and swayed back.
  • What you'll learn from Esther Gokhale's book, 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain.
  • How do we strengthen our spine and inner-core set?
  • How you can use the plank exercise correctly to strengthen your inner girdle and core.
  • What's the best way to stand? What's the best position for your pelvis?
  • The 6 Lessons in the Gokhale Method Foundations Course.
  • How our posture can affect our emotional health.

Top 3 Takeaways From The Show

  • We might have believed it to be true, but sitting is not the new smoking. As long as we do a combination of sitting, standing, and movement in moderation all the while maintaining good posture, we can have strong, healthy bodies.
  • Posture is the key to healthy joints and avoiding pain. Whether we're sitting, standing, or moving; we have to have good posture. The key is to not over-extend ourselves. We shouldn't have to "sit up straight" or "point our chins up" because those movements create tension. There are better, more comfortable movements that we can teach ourselves over time.
  • Good posture is not only good for our bodies, but for our minds and emotions as well. Focusing on our posture can help reduce cortisol levels and increase testosterone levels.

Power Quotes From Esther Gokhale

"When you have good posture, then your every day life and activities become both your exercise and therapy." - Esther Gokhale

"When we focus on pointing our chins up, it usually leads us to tense up the muscles in the back of our neck. This tension in the back of the neck is not healthy. Our chins want to elongate and point down towards the ground." - Esther Gokhale on why we shouldn't focus on pointing our chins up to try to achieve good posture. 

"When you have good posture, then your every day life and activities become both your exercise and therapy. Every bend and step becomes a rep or a stretch. You're also taking care of a lot of your exercise needs. With poor posture, not only are you missing out on those stretches and strengthening repetitions, but you're actually creating wear and tear on your joints." - Esther Gokhale on how good posture can benefit our bodies while poor posture hurts it.

"On average, people have great posture design and structure. However, it's up to the culture to either nurture and support this primal architecture that we're born with or to destroy it. Good posture can be destroyed with poorly designed furniture, directions such as "stand up straight, chin up," and even those electronic notifications that remind us to fix our posture." - Esther Gokhale on how good posture can decline because of culture. 

"Culture is critical to posture and my life mission is to change the culture. My long-term goal is to create a healthy posture culture for modern people. It's possible and we have such an advantage to change our posture." - Esther Gokhale on her mission to help modern culture improve its posture. 

"We blame sitting for our health problems, but it's actually incredibly gentle for the body. Of course you shouldn't just sit like a lump or sit with unhealthy posture in badly made furniture. However, if you sit well for moderate periods of time in half-decent furniture, sitting is really gentle for the system. It's so easy on the joints and our architecture." - Esther Gokhale on how sitting can be beneficial for our bodies with the right circumstances. 

"Corporate jobs tend to keep people at their desks and don't allow them to move. Dance or movement breaks would be beneficial for the employees." - Esther Gokhale on how corporations can include movement as a part of their employees' work day. 

"A lot of people will only make an extreme change when they're going through extreme pain. But this is an opportunity for everyone to get involved and be proactive. Proactive health is so much easier than reactive health." - Josh Trent on how we can take advantage of the Gokhale Method to actively improve our health.

 

Resources Mentioned by Esther & Josh

"Culture is critical to posture and my life mission is to change the culture." -Esther Gokhale

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)


Thanks To Our Amazing Sponsor

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.

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.

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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.

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