Health Hackd Podcast

This is the final part of our 3-part series on "Breaking Addictions" where we cover one of the most widely consumed psychoactive substances....caffeine. 

In this episode, we dive into the addictive properties of caffeine, the benefits and detriments of caffeine consumption, and the signs of caffeine sensitivity. We also share our experience with removing caffeine for 30 days. 

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Get 25% off the most comprehensive blood, DNA, and fitness tracking platform with InsideTracker
Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Caffeine Use Disorder: A Comprehensive Review and Research Agenda
• Food sources and intakes of caffeine in the diets of persons in the United States
• Caffeine as a risk factor for chronic daily headache: a population-based study
• How Much Caffeine is too much?
• How much caffeine to kill you?
• Scientific Opinion on the safety of caffeine
• Neuropsychiatric effects of caffeine
• Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies
• Caffeine and risk of Parkinson's disease in a large cohort of men and women

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

We're so excited to unveil our latest project: Health Hackd

Use code "labrats" to sign up for free! 

This is part 2 of our 3-part series on "Breaking Addictions" where we cover one of the most dangerous types of addiction....alcohol. 

In this episode, we dive into the addictive properties of alcohol, how to tell if you've developed a dependency on alcohol, and some of the long-term detriments of frequent alcohol consumption. We also share our personal experience with drinking and Andy shares why he decided to give up alcohol for a full year.  

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• CDC excessive alcohol intake
• Alcohol and Dopamine
• Sex Differences in Striatal Dopamine Release in Young Adults After Oral Alcohol Challenge
• The role of GABAA receptors in mediating the effects of alcohol in the central nervous system
• Criteria for Alcohol Use Disorder
• Agrp neuron activity is required for alcohol-induced overeating
• Alcohol and fertility: how much is too much?
• Alcohol and Health: 15 Effects of Excess Alcohol Intake and 4 Benefits of Moderate Drinking
• Why People Drink
• Changes in Adult Alcohol Use and Consequences During the COVID-19 Pandemic in the US

Help for Alcohol & Drug Dependence

• Alcohol and Drug Helpline: 800-527-5344
• National Council on Alcoholism and Drug Dependence, Inc.: 800-622-2255
• Local Alcoholics Anonymous (AA) group

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

We're kicking off a 3-part series "Breaking Addictions" with one of the most delicious,  over-consumed substances on the planet...sugar. We all know the consequences of excess sugar consumption, yet most of us still indulge on a regular basis. Some studies have even suggested that sugar is just as addictive as cocaine.

In this episode, we dive into the why behind sugar addiction, including whether or not it is actually addictive as opioids. We talk about what happens internally when you consume sugar, but most importantly, we provide steps you can take to kick the habit and improve your relationship with sugar!

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Feeding Releases Endogenous Opioids in Humans 
• Sugar Addiction: From Evolution to Revolution
• Sugar addiction: is it real? A narrative review 
• Effects of High-Fructose Diets on Central Appetite Signaling and Cognitive Function
• Differential effects of fructose versus glucose on brain and appetitive responses to food cues and decisions for food rewards
• Dietary Components in the Development of Leptin Resistance
• Effects of sucrose, glucose and fructose on peripheral and central appetite signals
• Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis
• The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross-Sectional Data
• Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans
• The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease
• Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Protein powders have been used for years as a quick and convenient way to meet personal protein goals. Whether you use a protein supplement for bulking up, losing weight, or saving time, there are a plethora of options when it comes to protein powders. 

While Whey has dominated the industry for the past few decades, plant-based proteins like soy, pea, hemp, and rice have grown in popularity.  But how do these stack up against animal-based proteins? 

In this episode, we run through the benefits, detriments, and bioavailability of the most popular protein powders on the market:

• Soy (11:28)
• Pea (22:45)
• Hemp (27:37)
• Whey/Casein (33:29)
• Egg (1:00:53)
• Human breast milk? (1:04:02)

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Soya products and serum lipids: a meta-analysis of randomized controlled trials
• The pros and cons of phytoestrogens
• Soy, phytoestrogens and metabolism: A review
• Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients
• Soy protein, phytate, and iron absorption in humans
• Oxalate and phytate of soy foods
• Values for DIAAS for some dairy and plant proteins may better describe protein quality than values calculated using the concept for PDCAAS
• Potential impact of the digestible indispensable amino acid score as a measure of protein quality on dietary regulations and health
• 10 Types of Protein Powder: Nutrition, Amino Acids, and Bioavailability
• Animal Proteins vs. Plant Proteins: How Do They Compare?
• Living Fuel Plant-Based Protein Powder
• Arsenic, Lead Found in Popular Protein Supplements
• Clean Label Project Protein Powder Study Results
• Pandemic Weight Gain Chart

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

We're back talking about one of our favorite topics...SLEEP.  Being one of the most (if not the most) important aspect of our health, it's critical to know how we're actually sleeping each  night. You probably track your steps, nutrition, and weight, so why wouldn't you want to have insight into the most reliable predictor of your health?

In this episode, we take a deep dive on some of the most popular sleep/fitness trackers on the market: FitBit, Oura, Whoop, and Apple Watch. We discuss the accuracy of the data from these trackers and when you might consider using one over the other.

More importantly we share some brand new sleep tips, including sleep supplements, noise hacks, and how the macronutrients of your dinner impact your sleep. 

FYI: If you want to skip the sleep tracker talk and get right to the sleep tips, move ahead to the 30:00 mark  

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Oura Ring Scientific Sleep Test (Review)
• FitBit Charge 4 Ultimate Sleep Test
• Whoop Strap 3.0 Scientific Review: Accuracy (Sleep, Heart rate)
• Apple Watch 6 Accuracy (Sleep, Heart rate, Steps)
• Hypnodyne EEG Monitor
• Effects of Diet on Sleep Quality
• What is Pink Noise?
• Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia
• Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults
• Effects of phase-locked acoustic stimulation during a nap on EEG spectra and declarative memory consolidation
• SleepStream 2 App
• Sleep Pillow App

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Dining out with friends and family is an important aspect of a healthy community. Breaking bread with loved ones often brings joy, laughter, and intimacy, all of which are necessary for building relationships and maintaining mental health. But for those who ascribe to a specific way of eating, this can present a challenge when faced with ultra-processed restaurant food.  For many people, it's also not even feasible to make a healthy, home-cooked meal three times per day. 

So how do you balance eating at a restaurant with good nutrition? Is it possible to dine-out without completely compromising your dietary preferences? Andy and Aaron dive into that question today by looking at:

• How food is made at most restaurants
• What to look out for when dining out 
• When it makes sense to compromise 
• Why finding the right balance is important 

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Triston Patrick is a CrossFit coach at SkyLab Fitness in Webster, Texas. We've had the privilege of getting to know him via Instagram over the past year and we finally had a chance to sit down and talk all things CrossFit training, recovery, nutrition, and mindset. Enjoy!

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• The Principal Driven Performance Podcast by Triston Patrick
• Triston Patrick on Instagram
• Triston Patrick on Facebook

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Memento Mori is the Stoic practice of reflecting on your own mortality.  It literally means "Remember you must die."  The Stoics recognized the value of dwelling on the inevitability of death.  Not in a way that promotes sadness, or despair, but in a manner that inspires a daily life of virtue.  

By reflecting on the possibility of our death, by living each day as if it were our last, we can become the best version of ourselves. 

In this episode,  we share a personal story on death and how Memento Mori has been a transformative, life-changing practice for us. 

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• What is Memento Mori?
• Memento Mori medallion 

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Plant-based milks like almond milk, cashew milk, oat milk, and soy milk have grown in popularity over the years, becoming even more popular than traditional cow's milk.  In this episode, we compare plant milk vs. cow milk by answering the following questions:   

• When should you consider avoiding cow's milk?
• How do you find out if you have a dairy intolerance?
• What milk alternatives are out there?
• What should you look for in a milk alternative?
• What nutrients are you actually getting from those alternatives?

Subscribe to the Rat Pack Newsletter
Rate the show on Apple Podcast
Follow along on Instagram

Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Milk Intolerance and Microbe-Containing Dairy Foods
• Effects of milk containing only A2 beta casein versus milk containing both A1 and A2
• Systematic Review of the Gastrointestinal Effects of A1 Compared with A2 β-Casein
• Milk Containing A2 β-Casein ONLY, as a Single Meal, Causes Fewer Symptoms of Lactose Intolerance than Milk Containing A1 and A2 β-Caseins
• Raw Milk Laws by State
• A 100-Year Review: Advances in goat milk research
• Effects of yogurt and bifidobacteria supplementation on the colonic microbiota in lactose-intolerant subjects
• Probiotics--compensation for lactase insufficiency
• The role of colonic microbiota in lactose intolerance

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.