We've talked a lot about the importance of eating a minimally-processed, whole-foods diet for optimal nutrition.  But the truth is, eating this way can be very expensive.  So we experimented ourselves to see if it's even possible to eat healthy on a food budget of $30 per week, the average U.S. SNAP benefit (Supplemental Nutrition Assistance Program). 

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Resources
A Closer Look at Who Benefits from SNAP: State-by-State Fact Sheets
Families Forward Charlotte
The Bulb
Feeding Charlotte

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.

Whether you casually exercise, periodically perform intense workouts, or regularly compete in physical events: Recovery is key. In this episode, we walk through 3 proven, budget-friendly, recovery tools: the Massage Gun, the Red Light Panel, and the E-Stim device. 

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Resources

• Massage Gun
  • The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device
  • Theragun Elite
  • Legal Massage Gun
• Red Light Therapy
  • NASA Red LED Device Illuminates New Path to Healing
  • Effect of low-level laser therapy on muscle adaptation
  • Improves muscle recovery after a damaging exercise
  • San Francisco 49ers Announce Joovv as Light Therapy Partner
  • Low level laser therapy for rheumatoid arthritis
  • Phototherapy with LED in Healing Chronic Wounds
  • Red and Near-Infrared Light and Collagen Density
  • List of Clinical Trials
  • Hooga Health HG300 Red Light Panel
  • Joov Mini 3.0 Red Light Panel
  • Calculating Red Light Dosage
• E-Stim
  • TENS vs. NMES 
  • E-Stim in Physical Therapy

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 thir

Understanding how your food was made is an important part of making nutritional decisions. Unfortunately, food labels are extremely convoluted. With numerous regulatory agencies involved and a multitude of certifications, it's nearly impossible to keep track of what they all mean.  In this episode, we unravel all of that.

Meats, Eggs, Dairy, and Fish
6:16 - Vegetarian Fed
7:31 - Grass-Fed
14:21 - Animal Welfare
16:55 - Cage Free vs. Free Range vs. Pasture Raised
23:20 - Regenerative Certified Organic
24:31 - Ecological Outcome Verification
25:20 - No Hormones Administered
27:27 - rBGH Free 
29:16 - Raised Without Antibiotics
31:20 - No Nitrates / Nitrate-Free
33:47 - Farm-Raised vs. Wild-Caught Fish

Allergens
37:17 - Gluten-Free
39:30 - Vegetarian
40:40 - Certified Vegan 
42:24 - Certified Paleo
43:46 - Certified Keto

Other Labels / Certifications
47:36 - All-Natural / 100% Natural
48:46 - Natural vs. Artificial Flavors
50:33 - Organic
53:46 - Certified Naturally Grown
54:57 - Non-GMO Project Verified
58:07 - Fair Trade Certified
59:54 - Kosher-Certified

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Resources

• Consumer Reports' Guide to Food Labels
• FSIS Labeling Guideline
• American Grass Fed Association
• Deciphering Egg Cartons
• Regenerative Certified Organic
• Salmon Mislabeling Study
• FDA Gluten-Free
• Certified Vegan
• Certified Paleo & Certified Keto
• Natural vs. Artificial Flavoring
• USDA Organic
• Non-GMO Project
• Fair Trade Standards
• Fair Trade Controversy

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 (direc

Many of us don't really think about breathing. It's an involuntary action we do every second to survive. But believe it or not, there is a right way to breath and a wrong way to breath. So buckle-up, shut your mouth, and learn how nasal-breathing can help your athletic performance, your heart health, and your sex life. 

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Resources

• Buteyko Method
• Patrick McKeown TEDx Talk
• The Oxygen Advantage by Patrick McKeown
• Breath by James Nestor
• James Nestor breathing exercises
• Effect of Nasal Versus Oral Breathing on Vo2max in Recreational Runners
• Nitric oxide in hypertension
• Impaired endothelial nitric oxide bioavailability
• Acute effects of an oral nitric oxide supplement on blood pressure
• Nitric Oxide in Brain Health
• Nitric Oxide in Immune Function
• Nitric Oxide in Sexual Arousal
• Decreased pulmonary vascular resistance during nasal breathing: modulation by endogenous nitric oxide from the paranasal sinuses
• Inhalation of nasally derived nitric oxide modulates pulmonary function in humans
• HRV Biofeedback: How and Why Does it Work?
• Effect of improved nasal breathing on obstructive sleep apnea
• Nasal obstruction as a risk factor for sleep-disordered breathing
• Kids and mouth-breathing

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 note

Meat has historically been identified as the culprit of our health issues and climate change. Beef, in particular, is framed as the most environmentally destructive and least healthy of all meats. But the scientific evidence on well-raised meat tells a very different story.

Today we're joined by the one and only, Robb Wolf!

• Robb is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat.  
• He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet.  
• He is the co-founder of  LMNT, an electrolyte drink mix that replaces vital electrolytes without sugars and dodgy ingredients found in conventional sports drinks.
• He is the the founder of the Healthy Rebellion, an online community with the bold aim to help 1,000,000+ people liberate themselves from the shackles of the Sick Care System. 
• Robb has functioned as a review editor for the Journal of Nutrition and Metabolism (Biomed Central) and as a consultant for the Naval Special Warfare Resiliency program.
• Robb holds a purple belt in Brazilian Jiu-jitsu and is a former California State Powerlifting Champion.
• He 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.

We were honored and privileged to have him on the show to talk about how Regenerative Agriculture is actually one of the best tools we have to mitigate climate change. Enjoy!

Questions about this episode? Visit the Comment Section on our site
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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 professional regarding any medical or health-related diagnosis or treatment options.

Sleep is perhaps the most powerful recovery tool that we can utilize to restore our mind and body. Yet getting adequate sleep, especially in the form of daytime naps, is often viewed as lazy. In this episode, we break down the myths around napping, including the benefits and detriments of napping. We also share some napping best practices and conclude by doing a listener Q&A on napping!

Questions about this episode? Visit the Comment Section on our site
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Resources

• History of the Siesta
• Effects of Napping on Alertness, Cognitive, and Physical Outcomes of Karate Athletes
• Daytime Naps, Motor Memory Consolidation and Regionally Specific Sleep Spindles
• It’s Practice, with Sleep, that Makes Perfect: Implications of Sleep-Dependent Learning and Plasticity for Skill Performance
• An afternoon nap markedly boosts the brain’s learning capacity
• Effects of Napping on Sleepiness and Sleep-Related Performance Deficits in Night-Shift Workers: A Systematic Review
• Napping reverses the salivary interleukin-6 and urinary norepinephrine changes induced by sleep restriction
• Napping on night-shifts among nursing staff: A mixed-methods systematic review
• The association between daytime napping and risk of diabetes: a systematic review and meta-analysis of observational studies
• The effects of napping on the risk of hypertension: a systematic review and meta-analysis
• SuperMemo Napping/Sleep Resource
• NuCalm Device 

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 professional regarding any medical or health-related diagnosis or treatment options.

Brittany Ford (otherwise known as Biohacking Brittany) is a Vancouver-based Registered Holistic Nutritionist, who specializes in helping people improve their health through the use of nutrition and biohacking. We had a great conversation with her discussing edgy health topics, including biohacking, longevity, and the potential dangers of Electromagnetic Fields (EMFs). We also talk about her most fringe biohacking experiments, her optimistic view on aging, and how we can limit some of the damaging effects of EMF exposure.

Questions about this episode? Visit the Comment Section on our site
Subscribe to the Rat Pack Newsletter
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Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Check out Biohacking Brittany's website for more detail on he services
• Follow @biohackingbrittany on Instagram
• DefenderShield EMF-blocking gear 
• Electromagnetic fields act via activation of voltage-gated calcium channels to produce beneficial or adverse effects
• Scientific evidence contradicts findings and assumptions of Canadian Safety Panel 6: microwaves act through voltage-gated calcium channel activation to induce biological impacts at non-thermal levels, supporting a paradigm shift for microwave/lower frequency electromagnetic field action
• Case-control study of the association between malignant brain tumours diagnosed between 2007 and 2009 and mobile and cordless phone use
• Cellular and cordless telephones and the risk for brain tumours
• Epidemiological evidence for an association between use of wireless phones and tumor diseases
• Pooled analysis of case-control studies on malignant brain tumours and the use of mobile and cordless phones including living and deceased subjects
• Effects of radiofrequency electromagnetic waves (RF-EMW) from cellular phones on human ejaculated semen: an in vitro pilot study
• Effects of electromagnetic radiation from a cellular phone on human sperm motility: an in vitro study
• Role of Mitochondria in the Oxidative Stress Induced by Electromagnetic Fields: Focus on Reproductive Systems
• Carcinogenicity of radiofrequency electromagnetic fields

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 profes

Next to water, coffee is the most widely consumed drink in the work. It's a household staple, and most people refuse to start their mornings with out it. Fortunately, this sweet nectar comes with some health benefits! In this episode, we discuss four reasons you should continue drinking your coffee guilt-free, we share how to brew the best cup of coffee, and we end by doing a listener Q&A!

Questions about this episode? Visit the Comment Section
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Resources

• Tutorial: The Ultimate V60 Technique
• Hario V60 Coffee Dripper
• Hario V60 Coffee Filters 
• Chemex Pour-Over Coffee Glass
• Chemex Coffee Filter
• Coffee Drinking and Mortality in 10 European Countries
• Association of Coffee Consumption With Total and Cause-Specific Mortality Among Nonwhite Populations
• Associations of coffee drinking with systemic immune and inflammatory markers
• Consumption of a dark roast coffee blend reduces DNA damage in humans
• Caffeine may counter age-related inflammation
• Mechanisms of Mycotoxin-Induced Neurotoxicity through Oxidative Stress-Associated Pathways
• Simultaneous determination of mycotoxin in commercial coffee
• Comparison of Clean-Up Methods for Ochratoxin A on Wine, Beer, and Roasted Coffee
• The Truth About Bulletproof

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 lin

Whether from a doctor or food marketing labels, you've probably heard that lower sodium is better for you. We have been told to limit our consumption of sodium to 2,300mg per day (or 1 teaspoon of table salt). But as with many nutritional recommendations, there's more to it than meets the eye! The truth is, most of us need more than 2,300mg of sodium each day.

Questions about this episode? Visit the Comment Section
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Try the cleanest, most effective electrolyte drink on the market: Drink LMNT

Resources

• Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet
• Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (Cochrane review)
• Urinary sodium and potassium excretion and risk of cardiovascular events
• High blood pressure: Sodium may not be the culprit
• Low Sodium Intakes are Not Associated with Lower Blood Pressure Levels among Framingham Offspring Study Adults
• Why You Need Salt in Your Diet
• Electrolyte Imbalance: Symptoms & How to Fix It

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 professional regarding any medical or health-related diagnosis or treatment options.

We have talked a lot about the power of nutrition on this show, not only due to the scientific evidence, but more convincingly,  because of our own personal life experiences.

I've mentioned my wife's journey with Multiple Sclerosis several times on the podcast, and have mentioned her success managing the progression of her autoimmune condition using a combination of medicine, nutrition, exercise, and sleep.

This week, Katie shares her whole story--the diagnosis, her journey to find a lifestyle protocol that actually improves symptoms, and how that eventually led her to becoming a health coach.

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

Learn more on our website
Visit our Instagram

Resources:

• The Wahls Protocol by Dr. Terry Wahls
• Dr. Terry Wahls TEDx

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 professional regarding any medical or health-related diagnosis or treatment options.