HealthCast Now - The Intersection of Health, Wellness & Circadian Optimization

Yuri Elkaim is a popular name in the world of health and nutrition, but it wasn’t like that before. In fact, Yuri was practically clueless when it came to nutrition, but he did love sports especially soccer/football. His life changing moment was when he realized his bouts of hair loss were brought about by an autoimmune issue called alopecia. Doctors couldn’t explain why, so he thought he would live the rest of his life hairless.

It wasn’t until he learned about holistic nutrition that he ended up curing himself. He has since strived to help those around him, to give them hope that there is still a way to treat whatever health issues they might have.

Today, Yuri tells us his story of how he became the Yuri we know now, his thoughts on the whole “Metabolism is like a fireplace” analogy, why he thinks fasting is good for you, the importance of sleep when it comes to making decisions, and why we should learn to decipher when we’re hungry and when we’re full without relying on an eating schedule.

“There's no law that says 'thou shall have to do cardio after my weight training.'” Yuri Elkaim

In this episode, you’ll learn:

• The typical North American diet is not healthy at all.
• The fireplace analogy on metabolism is a myth. Eating all the time to "stoke the flames" won't help you lose weight. In fact, it might lead to more unnecessary weight gain and energy crashing.
• Metabolism is the sum of all the breakdown and buildup in your body; catabolism and anabolism.
• 70% of the calories you burn come from BMR or the calories burned at rest. This is heavily dependent on lean muscle mass.
• If you want to lose weight you have to pack on some muscle. It’s a long-term approach to not just weight loss but overall wellness too.
• Fasting is not starving yourself. When done right, you can fast regularly aka intermittent fasting.
• People can be psychologically hungry or physiologically hungry. Psychologically hunger is triggered by environmental or emotional cues to make you feel comfortable in certain situations.
• Listening to your body can mean not eating at the usual time; breakfast at 1 PM is when you break your fast.
• Too much cardio crushes your thyroid and the problem is not the exercises themselves but the duration and frequency. Endurance cardio is not exactly the ideal form of exercise for long-term.
• Leptin and Ghrelin are hunger hormones sensitive to sleep. Leptin tells you to stop eating and Ghrelin tells you to keep eating. Less sleep produces more ghrelin and reduces leptin.

Key Takeaways:

• Eat when you’re hungry and stop when your full. You have to be aware "when" you’re hungry.
• Women shouldn't be worried about building muscle as they are not as naturally capable of bulking compared to men.
• When you sleep, try to make the room a lot like a dark, cold tomb. It’ll boost the quality of your sleep more than sleeping in a warm room penetrated by light.

Connect with Cathe Friedrich:

• Yuri Elkaim
• Facebook
• Youtube
• THE ALL-DAY ENERGY DIET book by Yuri Elkaim
• THE ALL-DAY FAT BURNING DIET book by Yuri Elkaim

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Darren Casey is a transformation coach from the UK. His clientele is what you would call Type AAA entrepreneurs or people who, in his own words, “earn seven figures a year to seven figures a month.” He developed The Rapid Method which is a 12-week health and fitness commitment for his clients and produced amazing results.

With over 20,000 coaching calls of success, he understands the power of having the right kind of mindset to overcome the challenges of hustle-driven people. To him, the enemy of longevity and wellness is the hustle.

In today’s episode, Darren speaks about his line of work, what the “hustle” does to your body and state of mind, and how a healthy and fit lifestyle is all in the details.

“Treat your body as good as you treat your business.” Darren Casey

In this episode, you’ll learn:

• Darren’s career, the people he’s coached as well as their nature and issues.
• Heavy duty hustle culture breaks people especially on social media. These people hustle themselves to the hospital, killing them both physically and mentally.
• The dangers of being addicted to the hustle especially when it comes to your work-life balance.
• When it comes fitness, the instant gratification culture is forcing people to commit to unrealistic goals.
• Covering the basics of sleep, inflammation, and hormones are mandatory when achieving a healthy and sustainable lifestyle.
• Small changes like better sleep or mental clarity are still considered an achievement and deserve to be celebrated just as much as losing weight or body fat.
• Micro managing such as blood tests and supplementation aren't necessary until the basic lifestyle changes are done.
• The quality of your sleep, the toxins you have to avoid or reduce, and food quality are critical details when it comes to a healthy lifestyle.
• Being honest with your current self and imagining what’s going to happen to you if you don’t fix anything helped Darren’s clients get motivated into his program.
• Darren says the risks of not doing about it involve not just health implications but also involve matters likes missed experiences, vacations, events, and even relationships.
• It is mandatory to get a ton of support whether from professionals like Darren or simply the community around you.

Key Takeaways:

• Food quality matters. A 2000 calorie McDonald's diet compared to a 2000 calorie diet high quality food. You're going to be worlds apart five or ten years from now.
• People will totally overestimate what you can accomplish in 12 weeks and dramatically underestimate, with the right program, what you can accomplish in 12 months.
• You're not going get a wakeup call saying "you’re going the wrong way!"

Connect with Darren Casey:

• Coach Darren Casey
• Darren and The Rapid Method
• Facebook
• Application Process

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Dr. Terry Wahls - Mitochondrial Health & Wellness - Overcoming MS (Multiple Sclerosis) with Dr. Terry Wahls - Part 2

Terry Wahls is largely known for her Terry Wahls Protocol as well as her other books, seminars, and blogs. She is not shy to say that she was once dependent on conventional medicine and didn’t really consider lifestyle and dietary changes when it comes to treating patients. All that changed when she was able to reverse her Multiple Sclerosis through the use of functional medicine and she has since been one of its many advocates.

In part 2 of our episode, Terry shares with us her thoughts about the food industry, the so-called “Diet Wars”, as well as why she thinks the future of medicine will be something to look forward to.

"The structure is set up to favor corporations making industrial food that maximize profits at the expense of health.” Terry Wahls

In this episode, you’ll learn:

• The industry has made certain foods addictive on purpose for the interest of their shareholders and profits.
• The public is at a huge disadvantage since groceries and supermarkets prioritize the big industries, the ones who only think about making money.
• Buy from small businesses and local farmers. Not only will it help the local economy but it also assures you’re buying from a company that focuses on quality instead of maximizing profit.
• Getting into a diet is helpful but you have to know why you’re doing a diet and not just because it’s the latest fad.
• Be mindful of the type of food you eat and align it with the season and situation you have right now.
• Terry herself based her diet on the way her ancestors ate.
• Ketosis is useful but if you can’t do ketosis, focus on a low glycemic index diet.
• Food is information, it's talking to our genes, cells, and hormones.
• There will be a tsunami of people who think health is mostly about lifestyle and diet in the future.
• You don't need to be a PhD to know vegetables are healthy and to know sleep is good for you.

Key Takeaways:

• Don't be dogmatic about your diet. One diet is not the only way to eat. It can make or break your health if you’re not careful. If you do it wrong, your new diet will make your health worse.
• The physician of the future will be the people in the gym, the health coaches, and nutrition coaches helping people sustain a healthy life through lifestyle and dietary changes.

Connect with Terry Wahls:

• Terry Wahls official
• Facebook
• Twitter

Mentioned in this episode

• The Wahls Protocol
• The Wahls Protocol Seminar

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Dr. Terry Wahls - Mitochondrial Health & Wellness - Overcoming MS (Multiple Sclerosis) with Dr. Terry Wahls - Part 1

Terry Wahls is a speaker, doctor, and a clinical professor of medicine at the University of Iowa Carver College of Medicine. She’s also a staunch promoter of functional medicine by way of lifestyle and dietary changes which lead her to eventually coin her own lifestyle program called the Terry Wahls Protocol.

Before all this, she was a patient diagnosed with Multiple Sclerosis, a disabling disease that slowly reduces the quality of life of its victim. She went to the best doctors and best facilities and despite conventional treatment, she was still in decline and eventually forced to be on a wheelchair.

Her turning point was when she learned about the Paleo Diet and how she redesigned that diet to conform with what her body needed. The result was a super nutrient dense paleo diet that ended up reversing her MS.

Today, Terry shares us her life story, how she began her journey, her many challenges, and her advocacies towards the future of medicine.

"It's not about the drugs, it's not about the supplements,

it's about how we run our lives.”

Terry Wahls

In this episode, you’ll learn:

• Terry changed her perspective on how to treat disease since learning more about how food interacts with the mitochondria.
• She changed the way she practiced medicine and now prefers dietary and lifestyle changes to alter the chemistry of the body rather than drugs. She garnered the support of her colleagues although they were skeptical at first.
• The Paleo Diet or any other diet is not always ideal. You have to find out what diet works for you and pair that with a healthier lifestyle based on how it affects your mitochondria.
• Telomeres are the ends of chromosomes. They shepherd the chromosomes to each cell division.
• As they get shorter, they can't do as good a job and renders cell division inefficient. If cells can't divide anymore, that's when you die.
• As telomeres get shorter, you age faster. You can help elongate your telomeres, you can make yourself look younger by having healthier habits and choices.
• Telomeres determine what your biological age is versus what your actual age is right now. You can look older now and look younger 10 years later based on how you manage your telomeres.
• Inactivity, regardless of whether your sitting or standing, is not good for the human body.
• Decreasing the things that make us addicted to an unhealthy lifestyle is hard. People have to understand why they have to give up those things otherwise they'll fail in becoming healthier.

Key Takeaways:

• 70-95% risk of disease is mostly from just three things: Smoking status, diet quality, and amount of physical activity every day. If you ace those three, you would have reduced the odds of getting sick by at least 70%.
• If your practitioner is not excited about you having a healthier lifestyle to help treat your disease instead of using medicine, then you probably should switch them with someone more open to functional medicine.

Connect with Terry Wahls:

• Terry Wahls official
• Facebook
• Twitter

Mentioned in this episode

• The Wahls Protocol
• The Paleo Diet book by Dr. Loren Cordain

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Dr. Lauren Noel is a licensed naturopathic doctor that has treated over 5,000 patients in the last 6 years. She received her doctorate in naturopathic medicine from the National College of Natural Medicine in Portland, Oregon and specializes in treating patients with digestive disorders, thyroid and hormonal imbalances, and auto-immune diseases. Dr. Lauren is a frequent guest lecturer on a number of health radio shows and presents at numerous medical conferences.

She joins us today to discuss how hormonal changes within the body affect men and women differently, the symptoms both men and women may experience due to hormonal imbalances, as well as what environmental triggers may be associated with these imbalances and what small lifestyle changes you can do to help your body get back on track.

Think about your health as an investment.

In This Episode You Will Learn:

• The signs and symptoms of hormonal imbalances in both men and women
• How lifestyle choices could contribute to a man’s testosterone level and other hormone issues.
• How sugar consumption and insulin surges effect the way a man’s body uses testosterone.
• How sleep deprivation and circadian rhythm impacts hormonal health.
• How environmental factors like water and plastic can affect hormonal levels.
• How hormonal imbalances affect fertility.
• When women should have their hormones tested based on ovulation.
• Why hormone urine level testing is important for both men and women and what it can indicate to your doctor.

Mentioned in This Episode:

• Big Berkey Water Filter

Connect with Dr. Lauren Noel:

• Lauren Noel’s website – (Grab a free copy of her book: Wired but Tired!)
• Shine Natural Medicine
• Lo Radio podcast on iTunes and Stitcher

The Takeaway:

Be proactive in learning about your health. Look into things. You know your body better than anyone, including doctors.

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Dr. Tim Jackson, DPT is a medical practitioner who realized traditional means of manual therapy and orthopedic care benefited only some of his patients. He began to dive deeper into the concept of overall wellness and gained knowledge about functional and environmental medicine, as well as digestive health.  

In today’s episode, Tim talks about Mitochondrial Dysfunction and how just about every disease known to man is caused by issues with mitochondria. He also recommends supplements people should take to make sure your body’s mitochondrial health is up and running.

“A classic sign of Mitochondrial Dysfunction is if you have multisystemic involvement.” Dr. Tim Jackson

In this episode, you’ll learn:

• The first to be affected by mitochondrial dysfunction is the nervous system due to it having the largest number of mitochondria in the body. This often results to what we call Brain Fog.
• Having enough immune cells is one thing but having enough active or functioning cells is another. Mitochondrial Dysfunction causes immune system inefficiency.
• L-Carnitine and glutathione are great supplements to take when you want to improve mitochondrial health and efficiency.
• The more you have symptoms in varying systems the more likely are you to have mitochondrial dysfunction.
• Glutathione supplementation is almost a necessity due to the number of toxins your body is introduced to on a daily basis.
• Thyroid dysfunction can lead affects the mitochondria and leads to dysfunction.
• An efficient circadian rhythm prevents mitochondrial dysfunction and improves pathways in the body.
• Low melatonin may affect mitochondrial health.
• The first step in healing mitochondria is calming down inflammation and reducing oxidative stress.
• Glyphosates, an ingredient commonly used in weed killers in farms, damages mitochondria.
• Antibiotics are harmful to your mitochondria. Cipro is one of the most harmful and should only be taken during life threatening situations.
• Too much EMF exposurefrom cellphones trigger what we call the “Cell Danger Response” and causes mitochondrial damage.

Key Takeaways:

• Taking supplements for your mitochondria is great but daily habits have a larger contribution than any supplement you can buy.
• Justbecause something is approved by a government organization doesn't mean it's safe for the mitochondria.
• Find a practitioner that will try to treat you without using antibiotics every day.

Connect with Dr. Tim Jackson:

• Heal Your Body
• Email:[email protected]
• Facebook
• http://www.coachdarrencasey.com/

Mentioned in this episode:

• NeuroBiologix
• Apex Energetics
• LivOnLabs
• Empirical Labs
• LifeWaveNanotechnology Patches  
• Garth L. Nicolson, Ph.D.
• NT Factor
• Alex Vasquez

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Mitochondria 101 – Healthy Function Vs. Dysfunction with Dr. Tim Jackson 

Dr. Tim Jackson is one of the leading experts in mitochondrial health, and today, he joins Kevin on the show to share some incredibly valuable information on how a healthy mitochondrial system functions, what you may feel like with a dysfunctional mitochondrial system, and what you can do to repair the damage at the cellular level. 

Dr. Tim obtained his undergraduate degree from Wake Forest University in 2003 in health science and Chemistry and in 2009, he received his doctorate in physical therapy from the Medical University of South Carolina. Additionally, he has conducted significant studies in functional medicine, nutritional biochemistry, digestive health, and functional endocrinology. 

“If you don’t get rid of the deterrent to mitochondrial health, the mitochondrial won’t work. Period.” Dr. Tim Jackson 

In This Episode You Will Learn: 

• Why the mitochondrial system is so important to your overall health. 
• The effects of inflammation, supplements, and the environment on your mitochondrial health. 
• Why avoiding mold and mycotoxins are critical to mitochondrial health. 
• Why you should test your reduced glutathione to oxidized glutathione. 
• How antibiotics can damage the mitochondria 
• Does getting blue light, especially after sunset, negatively affect mitochondrial health? 
• Why many medical practitioners don’t understand the concept of a mitochondrial threshold. 
• EMF device effects on the “Cell Danger Responses” of the mitochondria cells. 
• Optimal ways to increase DHA in your diet. 

Mentioned in This Episode: 

• Dr. Doug Wallace’s Series 
• Pharmasan Labs 

• Tim Ferriss’ article in Outside Magazine 
• Cell Danger Response 

Key Takeaways: 

• Rehabilitate the mitochondrial membrane with fatty acids and fossil lipids. 
• Supply sufficient amounts of glutathione, especially reduced glutathione, and super oxide dismutase. 
• Avoid toxins, environmental toxins, and pollution that will affect the mitochondria. 

Connect with Dr. Tim Jackson: 

• Heal Your Body website 

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Dr. Cate Shanahan is a family medicine physician, author, and sports health consultant. She currently consults for the LA Lakers and has been their official consultant for the past five years. Cate believes that the modern diet is the root cause of why the current generation is not as healthy or resistant to disease than the generations that came before it. She determined this when she studied the food culture in Hawaii, a population known to have a more exotic diet than what we have here in the U.S. She now champions what she calls the Anti-Fad diet, a diet that simply lets a person eat the way we used to before mass industrialization took over.

Today, Cate gives us her opinion on why the modern diet is causing us to get sick, why she believes in the idea of natural eating, and why she thinks sugar is only the second worst food ingredient in the world today.

"The thing that's making us unhealthy is the modern diet.” Dr. Cate Shanahan

In this episode, you’ll learn:

• Cate’s four pillars of nutrition are Fresh food (salad, sushi, etc.), fermented or sprouted food, meat on the bone, and organ/exotic meat. This is what comprises what she calls the Anti-Fad diet.
• Organ meats give us a different blend of nutrients. Just like different colored fruits and vegetables give various nutrients, so do organ meat.
• Conventional meat/dairy has different nutrient makeup than the pasture-raised/organic variety. Obviously, we get more health benefits from eating organically grown food.
• Bone broths are nutritious and great for recovery due to anti-inflammatory effects. Her caveat is it doesn’t work if your diet is loaded with vegetable oils and too much carbs.
• Vegetable oil is a dangerous food ingredient known to cause diseases and people are told that it's okay to eat them. The main culprit is the kind of toxins produced by refining such as trans-fat.
• Vegetable oil is the number one enemy on our plate right now. Excessive carbs in the diet, such as sugar, takes a backseat.
• The average calorie recommendation is not paired with what the average American does nowadays which is very little. This explains why the average American is overweight.
• The average person gets 300 calories from sugar from beverages alone.
• Get the vegetable oils out first so you can then remove sugar easier without suffering from hunger pangs.
• Diseases now are caused by epigenetics and the modern diet.

Key Takeaways:

• Enjoy the whole fat version of most foods such as nuts and coconuts. Any unrefined oil is usually a better option.

Connect with Dr. Cate Shanahan:

• Cate Shanahan Official
• Facebook

Resources Mentioned:

• Deep Nutrition: Why Your Genes Need Traditional Food book by Dr. Cate Shanahan

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Stay updated on new episodes, guest interviews, and health, wellness, and fitness information and resources by subscribing to the HealthCastNow Podcast Show on iTunes. Every day we bring you actionable insight, demystified truth, and simple steps to help you navigate the complex, often confusing health, wellness, and fitness information and answer the questions you’ve been asking.

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BJ Gaddour - Training Advice & Fitness Optimization for Health & Wellness - Part 2

BJ Gaddour is the Fitness Director for Men’s Health. He credits his current level of fitness to always being consistent and passionate each time he trains. He has several fitness DVDs and articles under his belt which enabled him to reach out to those who need quality advice despite being miles and miles away.

In part 2 of our interview, BJ tells us what people should consider when they train every day, his own personal routine, and his advice for trainers when it comes to maintaining a good image.

“Being able to train everyday doesn't mean being able to max out every day.” BJ Gaddour

In this episode, you’ll learn:

• There are ways you can train everyday but you have to understand how to manipulate the variables. Because if you don't, you will not only over train but you will also regress.
• Don’t be someone who thinks they always have to do high intensity stuff every day. Most people have such a poor or no aerobic foundation they struggle to recover from exercise.
• BJ banks a certain level of fitness everyday by committing to a certain amount of movement early on so no matter what happens during the day, it’s done and over with.
• Figure out what works best for you and listen to it. If you think you're injured or need recovering, do some bodyweight workout just to get the blood flowing.
• People aren't consistent because people are pressuring themselves to hit a PR. The anxiety of it causes people to lose focus.
• Inconsistent people kill it on days they feel good but slack off or do nothing when they don’t, which unfortunately amounts to 3-5 days a week. Most will say “it’s for recovery” but they won’t recover that way.
• For trainers, stop worrying about what other trainers think about you. Stay focused on helping the clients in the best way you know how.
• Don’t be the kind of trainer who openly insults other trainers because you think their way is inferior to yours.
• In your darkest days, you can use fitness or your will to get fit to fight your way out of any bad place in your life.

Key Takeaways:

• Someone who takes the advice and implements it on their own, that's empowerment. That's a gift you can give to someone. Telling someone what to do is not a gift.

Connect with BJ Gaddour:

• BJ Gaddour
• BJ Gaddour at Men’s Health
• Instagram
• Facebook

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Stay updated on new episodes, guest interviews, and health, wellness, and fitness information and resources by subscribing to the HealthCastNow Podcast Show on iTunes. Every day we bring you actionable insight, demystified truth, and simple steps to help you navigate the complex, often confusing health, wellness, and fitness information and answer the questions you’ve been asking.

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BJ Gaddour - Training Advice & Fitness Optimization for Health & Wellness - Part 1

BJ Gaddour is the Fitness Director for Men’s Health, one of the world’s most popular fitness magazine. He was far from looking the part as a kid - who was not only beyond fat, but also had bad knees. BJ says his secret is to committing to this mantra of no miss days and consistency as he has been doing since he was 14 years old. He has since become one of the most recognized names in the fitness magazine industry and he has helped possibly millions of people worldwide through his articles and DVDs.

Today, BJ tells us his thoughts on training when you’re not 100%, his version of training every day, and what he thinks people should be doing when it comes to getting the most out of their workouts.

“People will experience the best gains in their training they've ever had the moment they're not on a deadline.” BJ Gaddour

In this episode, you’ll learn:

• Consistency means committing to doing something movement based with passion and purpose every day.
• When you’re not 100%, you can still train but train the parts that you can still perform well with i.e. if you have bad knees, train the upper body.
• Walking is an overlooked form of exercise simply because people think they should be doing something else more intense. Walking can be used to set a foundation in establishing a baseline level of activity every day.
• Each rep, ask yourself: Why are you doing this. If you don't have a good answer, you need to reevaluate your training.
• You want your training to be slow and steady. It's safe and effective for long-term.
• The goal of training is to be between PRs, not between injuries.
• If you can't get good muscle pumps you're not going to develop your muscles, period.
• There are always safer alternatives to any "flashy" exercise. The purpose of training is to become a better, and not injured, version of yourself.
• When you're not on a deadline you make smart decisions.

Key Takeaways:

• The foundation of fitness is pain free, full range of motion movement at all your joints. If you don't have that in place and you have load on top of that, dysfunction becomes disaster.

Connect with BJ Gaddour:

• BJ Gaddour
• BJ Gaddour at Men’s Health
• Instagram
• Facebook

Mentioned in this episode:

• Jack Lalanne

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Stay updated on new episodes, guest interviews, and health, wellness, and fitness information and resources by subscribing to the HealthCastNow Podcast Show on iTunes. Every day we bring you actionable insight, demystified truth, and simple steps to help you navigate the complex, often confusing health, wellness, and fitness information and answer the questions you’ve been asking.

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