Boost Health

Today’s show features special guest Cristina Lopez McLauchlan, founder of The Vibe Tribe.  We had a great chat and cover lots of different wellness topics including a mid-life awakening versus a mid-life crisis, gratitude beyond the 5 minute daily habit, eco-friendly and upcycled fashion, what the best wellness retreat should include, the power of breathing, getting into the much sought after but rarely attained parasympathetic state, and how Cristina finds her balance. Enjoy the show!Resources discussed in this episode:Ask PaulVibe Tribe Website1 Giant MindThe 5am ClubRedressHand Me Down CollectiveWellness Retreat Article on CNN.comThe 5 Love Languages by Gary ChapmanLearn yoga from Cristina Integrative Nutrition Let Us Be HeroesMana!Please click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

Today’s show features special guest Andrew Sillitoe. He is a business psychologist, performance coach, public speaker, and author.  His most recent book, “The 4 Keys: How to Win in Your Business, Body, Relationships, and Mindset”, discusses something that we chat about each week on the show…finding wellness balance.  As such we had a fantastic chat and cover a ton of topics on the show including why he chose those specific keys, how finding balance requires work, how if you look at balance of work and life as 50/50 you will never catch up, getting ahead early in the day and the week to create “space”, slowing down in one area of life to bring up another, always saving some reserves in your energy tank, and much more!Resources discussed in this episode:Andrew’s websiteRisk of heart attack greater on Mondays Article on 7 dimensions of wellness balanceIncrease longterm health by 10% with gratitude journalingAndrew’s interview on Recruiter TVDarryl EdwardsNational Wellness Institute – Wellness DimensionsPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

Today’s show features special guest Sonalie Figueiras also known as The Green Queen.  I have been a fan of her work for a while, and after I became recently inspired to do more to save our planet, I asked her to join the show.  Even if you are not personally inspired to do more for our planet, you should know that an environmental dimension has been added to most wellness balance models, so appreciating and taking of your environment is for your own good.  Aside from that, I challenge you to listen to Sonalie speak and not be inspired to be an eco warrior.  We cover a ton of topics including how to inspire change with positivity and inclusivity, the parallel between our health and our planet’s health, easy ways to change the world, the next best thing to a plant-based diet for reducing your carbon footprint, why Sonalie is so excited about the Loop project and circular economy, why men are not marketed to as much as women to become eco-warriors, CBD, her wellness trend predictions for 2019, and tons more!  Don’t miss this jam packed episode!Resources discussed in this episode:Green Queen WebsiteArticle About Tanja Wessels Not Buying Clothes For 1 YearA Zero Waste Journey PodcastThe Hong Kong Research Institute of Textiles and ApparelH&M FoundationStartup Company Making Coconut “Leather”Piñatex Pineapple “Leather”TerraCycle CEO Explains LOOPLive ZeroEdgarFoodcraftReCover in NYCInfiniti C in Hong KongBeyond BurgerPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

Today’s show features special guest Jim Cotton. We had a fantastic chat that I think will really resonate with a lot of folks.  We talk about Jim’s move from a stable accounting job in London to a freelance writer, his battle with disordered eating and cycling performance, strength training for endurance athletes, overspecialisation in sport, our love/hate relationship with Strava, the best place in the world to ride your bike and why Jim doesn’t recommend it, and how he finds his wellness balance. Below are the resources we discussed in the show.  I hope you enjoy it!Resources discussed in this episode:You can go to mountainmutton.com to see Jim’s work including links to his magazine articles and blog.  He is an outstanding writer.Global cycling social media platform: UnfoundWhoopJim’s Post On Eating DisorderJim’s Post On StravanoiaMarmotte Gran FondoHeadspacePlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

Extra BOOST Guide | Strength Training | No Equipment37 pages of pictures, videos, audio cues,

Today’s show features special guest Maggie Downie.  She just published a very interesting book called “Keep Moving: Take Steps to Relieve Pain & Improve Your Life”. As such we talked a lot about pain.  What if our traditional thoughts on how to deal with pain or even where it comes from are not accurate?  Are we using pain killers, ice, and rest approaches incorrectly? We discussed lots of interesting research on pain theory and how we can possibly create new pathways in our brains to avoid pain. Maggie also shares how she uses Pilates to help people reduce pain and some of her key tactics.  Finally we hear how Maggie finds her personal wellness balance.  I really enjoyed this show with Maggie and have already been applying some of the strategies we talk about to my daily life.  Below are the resources we discussed in the show.Resources discussed in this episode:Personal Euphoria WebsiteMaggie’s BookPeeps In Motion WebsitePersonal Euphoria Facebook PageArticle and Research on Opioids Increasing PainDiscussed excerpt from Ready to Run by Kelly Starrett where removing orthotics, flip flops, and motion control shoes repair patients’ feet.Book “Iced, The Ilusionary Treatment” by Gary ReinlRubber Hand ExperimentArticle by Dr. Joe Tatta on how we can rewire our brain to control pain. Amplified Musculoskeltal Pain SyndromeHenry BeecherShow With Anna WoodsInteresting article on Scientific American about using virtual reality to help burn victims go through intense treatment.Forest BathingPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

<...

2018 was a fantastic year because I took a chance and launched this company, thinking that I had a wellness philosophy and enough experience to put together an interesting program.  The show hit over 17,000 downloads in its first year and included 43 episodes.  I am excited about this accomplishment and also about what is to come in 2019.  This episode is a look back at 2018 and collating all the best wellness and fitness information I have shared in the last year.  As you know, my goal with BOOST Health is to be open-minded, try new wellness tactics, and share my findings.  The blog and podcast has included new wellness research I have come across, valuable tactics shared by guests, as well as tips, tricks, hacks, and my experiences new and old.  I have learned so much in the process of creating this content in the last year, and I hope you have learned a lot too!  If you are a new to BOOST Health, this episode should give you a little taste of what we cover here on the show.  That said, let’s jump into the best tactics that were shared on the show in 2018.  1. Be Open-Minded And Try New ThingsThis is just as much a wellness tip as it is the very essence of my philosophy with BOOST Health and how I coach.  This is the most important concept I teach, coach, share, and exemplify.  I had to learn this the hard way over the years.  In the beginning of my career I would learn something in a course or training, read an article, or study research and come to a conclusion and that was that.  Unfortunately it is not so black and white in the science of wellness and fitness.  There is always new research coming out that forces us to think critically about our previously established notions in fitness, nutrition, mental strength, gut health, wellness balance, etc.  A positive and open attitude to new ideas and research, paired with acceptance of changing your mind or even admitting we were wrong, is one of the wonderful things about being human.  Taking this open-mindedness and applying it to self-experimentation with new wellness tactics is extremely powerful.  If I helped even just a few people realise this during 2018, then I will consider it a huge success.  That is how powerful and important this concept is.  2. Do Full Body Strength TrainingJust like I mentioned in my show 8 Ways To Improve Health This Holiday Season, this one is non-negotiable.  Since you can do a full body strength workout anywhere, anytime, with little or no equipment, in less than 30 minutes, there is no excuse in not getting this in.  Full body training 3 times per week is preferred as you maximise recovery and volume. Full body training versus split muscle group training is still debated in the fitness industry.  My article on full body versus split group training is easily my most hit page on the myboosthealth.com website on a daily basis.  I included a few studies that show benefits of full body training over split group training include better hormone regulation, more calories burned, and more muscular hypertrophy.

Episode 43 of the BOOST Health Podcast features Danny Burde, a CrossFit coach and host of the Iron Crew Podcast.  We have tons in common and as such we went off on a number of topics including evolving as coaches, mentorship, grit, gaining size and strength fast, mobility and his 3 favourite mobility tactics, the power of the mind, proper smashing techniques, fitness community, and how Danny finds his balance.  We covered all that, even though we had a few technical issues on our call.  We have a ton of stuff that we didn’t cover so we will have to have Danny back again soon. Resources discussed in this episode:Iron Crew Athletics WebsiteIron Crew PodcastPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

Extra BOOST Guide | Strength Training | No Equipment37 pages of pictures, videos, audio cues, and descriptions. Includes dynamic warm up, full body workout, and cool down.

Episode 42 of the BOOST Health Podcast features special guest Rebecca Cappelli, director and producer of the incredibly powerful and inspiring documentary, Let us be Heroes.  We cover a wide range of important topics in our chat including what inspired her to make the film, her personal plant-based journey, food technology, being inspiring and motivating without confrontation, stem cell meat, eco and animal friendly fashion, how to save our planet, and much more.  I hope you feel motivated and inspired to make a difference after listening or watching this episode!Resources discussed in this episode:Let us be Heroes websiteLet us be Heroes film on YouTubeBest way to reduce your carbon footprint is a plant-based dietLeather made in a labThe True Cost documentaryTed Talk with Nancy DuarteAdam Guthrie – I Feel Good programStem cell meatA few companies making swimwear from recycled ocean garbage:Fourth ElementVolcomPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

You have probably heard of holiday health and fitness challenges with the titles like “Maintain Don’t Gain” or “Holiday Survival”.  I used to like these programs. Heck I even used to help design these types of challenges when I worked in population health management.  Don’t get me wrong, I still like the general concept of these challenges where the objective is to help the participant engage in more healthy behaviours during the holidays than they maybe normally would.  For example many of them award credit of some sort to the participant to exercise a certain number of days per week, or avoid too many sweet treats, for example.  But I am beginning to wonder if there is an inherent problem with the mindset behind these.  It seems that there is an assumption of an excuse to fall off the wagon built in: “Well it’s the holidays, and you know it’s going to be crazy with the stress, excess drinking, travel, over-eating, and lack of exercise”.  The thought of “maintaining” or “surviving” could be viewed as an accomplishment I suppose, especially if you really struggle during this time of year.  But I would argue that this is the wrong attitude.  You might say that these are just catchy names of holiday challenges but I think there is more to it than that.  I think we have to rewire our thoughts around holiday health.  I have a different challenge for you this year.  Let’s not maintain our health during the holidays. Let’s not just survive during the holidays.  Let’s progress our health during the holidays! I know it may seem challenging, or even impossible,  but if you try my tips I am about to share I think you will have a great shot at coming out of the holidays healthier than you went in.  The name of the challenge is the Extra BOOST Holiday Wellness Challenge!  Let’s jump into the tips and how the challenge works.1. Strength TrainingThose who know me understand this one is non-negotiable.  Since you can do a full body strength workout anywhere, anytime, with little or no equipment, in less than 30 minutes, there is no excuse in not getting this in.  Full body training 3 times per week is preferred as you maximise recovery and volume. Full body training versus split muscle group training is still debated in the fitness industry.  My article on full body versus split group training is easily my most hit page on the myboosthealth.com website on a daily basis.  I included a few studies that show benefits of full body training over split group training include better hormone regulation, more calories burned, and more muscular hypertrophy.  Also if you are someone who misses workouts, this guarantees you hit all your major muscle groups each week.  Since we are making progress this holiday season, this is critical.2 . Merge Tradition with HealthI love tradition with the holidays. I have probably even over-romanticised them a bit ever since I was a kid.  I would remember favourite events from previous years and want everything to go the exact same way each season, which we all know is an impossible dream. For example, every year my dad and I would cook a turkey together at Thanksgiving.  We would grill it outside, and the temperature in Kansas that time of year is usually pretty chilly.  We would fight wind and even snow sometimes.  This would lead to something, that would normally take 3 hours in an oven, to an all day outdoor extravaganza.  As you might imagine this led to some pretty good adventures and stories.

Firas Abdallah, founder of MX Nutraceuticals and creator of a natural cognitive enhancing supplement called Kognizen, joined me on episode 40 of the BOOST Health Podcast.  We discuss my results with this product including whether or not it helped me with energy, focus, meditation, and memory.  We dig into the active ingredients of Kognizen and why he made this unique natural formula.  We also let Firas respond to skeptical points of view of nootropics, how nootropics are different than smart drugs, the wonderful world of adaptogens, the supplement industry, and how Firas finds his balance.  I hope enjoy the show!Resources discussed in this episode:Kognizen WebsiteFiras Email: [email protected]examine.comGinko Biloba StudyAlpha GPC Bocopa MonnieriCholinergic System of BrainPiracetamModafinilDr. Steven Novella, MD view on nootropicsMurali Doraiswamy view on smart drugsA 2007 study found that L-theanine reduces psychological and physiological stress responsesA 2014 study found that use of caffeine in combination with L-theanine improved alertness, task switching, and attention of individuals  Book “Relentless” by Tim GroverCreatine cognitive function benefits:Study in British Journal of Nutrition 2011 showed better memory for vegetarians and reaction-time tasks irrespective of dietStudy in Experimental Gerontology 2018 showed better memory in healthy adults Please click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV