A LIVE workshop I did with a local Toronto tech biz discussing the ten most important and influential things you can do to make 2019 the healthiest year of your life and what will optimize your health. These are achievable things that can make a big difference if you are truly interested in getting healthier. Because, January is done - how are those resolutions and goals coming? Good or bad ... it doesn't matter all that much because there are 11 months left to make some sustainable changes that are going to serve you for the rest of your life. Hope you enjoy this different style of the podcast. It is a longer podcast but filled with tons of value! If you need some help with getting your office healthier in the form of a workshop or Lunch and Learn I would love to help. E-mail me directly at [email protected] Get the same FREE E-book downloads that I offered to our guests in the show notes. http://dralexritza.com/better-ever-after-podcast/

There are four things you can change about Canada's NEW Food Guide that would make it even better. The rest, ain't too bad! If you follow this guide and its principles, it can work to help you reach your health goals. But..... Where the previous food guide was impacted extensively by politics and corporate influence and was horrible, this guide provides a relatively excellent set of principles that can help the average Canadian (human) meet the nutritional needs of the body. But...For an even more optimal, detailed and frankly better guide to nutrition, download our Fundamental FUEL Curriculum for FREE to understand the 11 principles that will give your body all the building blocks it needs, optimize your nutrition and help you reach your health goals.

Are they worth the cost, risks, adverse effects, marginal gains and what ones actually help increase performance and health? Based on good peer-reviewed research, we cover these topics and whether the average Joe/Joanne and weekend warrior should be looking into taking one of the few supplements that actually appear to boost performance. Arm yourself with the knowledge to know what is good for you and your health, and how to spot fact from fiction in the gym and on the field. What you should actually "supplement" with > http://dralexritza.com/fundamental-fuel-curriculum/

What to eat, supplement with and how to stay healthy and avoid getting sick this winter. In this podcast, we review what the research has to say about supplements, sleep, stress, nutrition and what you can do to try to prevent getting ill. For example, did you know that vitamin C has been shown to have no effect in reducing the symptoms of a cold or fighting it once it has started!? Vitamin C is good for something else though... To download our RESET/RECOVERY and Fundament FUEL E-Book modules, and access everything else in the show notes: http://dralexritza.com/better-ever-after-podcast/

Is there anything worse than trying to get to bed on time and lying awake for what seems (or is!) hours. You are exhausted and ready for bed but your brain isn't. The second your head hits the pillow your hamster-brain leaps into action and is racing at a million thoughts per minute. It seems to happen out of nowhere! In this week's episode, we discuss some of the strategies that I use to prevent anxiety, worry, and random thoughts from keeping me awake at night and what to do when your mind just won't stop racing at night. We discuss over a dozen different strategies and key ingredients to getting a great night sleep and some specific tactics that actually work for slowing down your racing-mind and allow you to get some much-deserved rest. For a more detailed and specific guide to getting the best night sleep every-night, download our RECOVERY / RESET Curriculum Module at http://dralexritza.com/reset-curriculum/

I have never taken a protein supplement in my life and I recently found myself wondering if I was missing out on something because I see so many people in the gym doing it. And when a practice member asked me if they should be, I have to be honest that I didn't have the best answer for them so I decided to update my knowledge and do some learning! It is one thing for your "ripped" friend to tell you that you should take a protein supplement, and a completely different recommendation if it comes from high-quality peer-reviewed research. In this episode of the BEAP, we look to recent research to figure out: 1) How much protein do you need to consume for optimal gains from resistance exercise training? 2) Do different people have different requirements? 3) Does it have to come from a supplement or a specific type of protein? 4) Does the timing of the meal/protein matter for your training gains? I hope you enjoy this episode as much as I enjoyed putting it together and having a better answer to this much asked question. Show-notes with links to the mentioned study and FREE E-books mentioned: Merry Christmas and Happy Holidays

It is now officially the hardest time of the year to stay healthy. It is also a time of year when a lot of us experience frustration, worry and shame that we are being derailed from our health goals and that all hope of success has been lost!   The holiday season means parties, family get-togethers, so much shopping to do and a lot of delicious treats around that make sticking to your exercise/movement and nutrition routines almost impossible.   Well, fear not, because what happens between Christmas and New Years is less important than what happens the rest of the year.   In this episode, we discuss the mindset and strategy that I am using to make sure that I enjoy my holidays to the fullest and that I am able to stay on track with my short and long-term health goals.   I think that this episode could be a game-changer for your holiday season and make it a much more enjoyable when with less time worrying about what you eat and enjoying it instead. Happy Holidays

In and of itself, losing weight for the sake of losing weight is a terrible goal.   Don't get me wrong, the act of losing weight can be amazing if it is a reflection of you doing healthier things for your body and having a better daily process, and it is tied to something bigger than what the scale says.   Losing weight because you want to make sure that your health never holds you back from hiking to Machu Picchu or you need to fit into your wedding dress - now those are much better goals. Whether you are making New Years Resolutions or not, we all have goals for our health at some point.   The key, which is what we will be discussing in this episode, is how to make sure that your goals are something worth doing in the first place and that they are something that is actually important in reaching your future vision for yourself.   We will discuss why I think that brides are the most successful cohort for achieving weight loss, why your goals have to inspire fire in your belly and how to make sure that you point yourself in the right direction come 2019.   If you specifically need help with a weight loss goal and don't know where to start, we have you covered! Download our FREE Fundamental FUEL and MOVE Curriculums to learn the strategies, routines, tips, and tactics that will help you give your body what it needs to be healthy!

"You have to eat within 30 minutes of your ride or you are screwed for tomorrow" is what someone said to me last year and I bet someone has been in your ear as well telling you that you need to eat something specific and at a certain time if you want your workout to, well, work.   I thought to myself, "that doesn't make sense"! So I did some research to figure it out myself!   This podcast is for you is you want to maximize what you are doing at the gym or on the road through your pre/post/during workout nutrition if you are not an actively competing athlete ... and even then this information might be better than what you are currently doing.   As long as you don't get paid to workout, you are going to get huge value from this podcast where I demystify the nutrition science about what you do and don't need to eat for your workouts and if the timing is really all that important.   You might not need all those supplements and that protein powder but let's find out! If you need more help figuring out what nutrients your body specifically needs, I think that our Fundamental Fuel Curriculum FREE e-book download is going to be of huge value to you. There are 11 fundamental requirements your body has to get the nutrients it needs: discover them here   Show notes at

How much water do you actually need? Is it really 8 cups? How did someone figure this out and is it right for you? What about if you workout? What about if you are cyclist or runner? In this week's episode, we delve into the research and discover that being dehydrated doesn't seem to actually influence your performance! We will discuss what you should base your water consumption on, how much you should drink at the office and what you need to consume to maximize your athletic performance. Show-notes and a FREE download of our Fundamental Fuel Curriculum to answer all the nutrition questions you have and give you a plan comprehensive nutrition plan of what to eat ..... that isn't water at