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

Health and wellness entrepreneur Alex Fergus has an interesting story to share about his journey to finding better health. Like many Americans, Alex grew up playing several sports throughout his childhood and college years – from competitive rowing to bodybuilding and weight-lifting. At an early age, Alex began suffering the effects of low testosterone and began his journey to transform his life, seek out better health choices, and learn more about healthy lifestyle changes including improving his circadian rhythms, eating healthier, and blocking blue light after sundown.

On today's episode, Alex shares his transformation story, the lifestyle changes he came to realize he needed to make to feel better, live healthier, improve his molecular health and increase his testosterone levels. He explains why he believes he experienced low testosterone and elevated estrogen levels, and why he attributes it to the lifestyle choices he made at an earlier age.

"I looked great on the outside, but I was a hormonal wreck at the molecular level." – Alex Fergus

In This Episode, You Will Learn:

• Alex Fergus's health transformation story.
• Why he believes his health and lifestyle choices, including sleep deprivation, attributed to his development of low testosterone levels.
• How his mission to better health began, what he learned about, and how he began incorporating what he learned into his daily life.
• His experience at Paleo f(x)™ realFIT's Score competition and why he believes he did so well at the event.

Mentioned in This Episode:

• Less is More: How Slowing Down Improved Health and Produced a RealFIT Champ – guest blog post on Paleo f(x) blog by Alex Fergus

Key Takeaway:

When it comes to fitness, the minimum effective dose method along with lifestyle changes can make a significant impact on your overall health, wellness, and fitness.

Connect with Alex Fergus:

• Alex Fergus website
• Blue Blockers

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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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Jamie Caporosso practically grew up in the gym and lifting weights and has been competing as a drug-free power lifter since 1989. As a high performing professional athlete, his transformation story is nothing short of amazing. Jamie graduated from the University of Michigan in 1997 with a Bachelor's of science. He is the owner of a gym in the Detroit region and an expert in ketogenic principles, especially with a Paleo-based template.

Jamie has developed the system of combining the Paleo and ketogenic diet ideology and has developed a macro-tracking app to help new ketogenic diet users gain a better understanding and track their keto percentages. Today, Jamie shares his transformation story, what inspired him to develop his unique Paleo-Keto system, and how the system has worked for his personal health and wellness as well as simple tips to help you get started in the Paleo, Keto, or Keto-Paleo worlds.

"Eat like you care about yourself." – Jamie Coporosso

In This Episode You Will Learn:

• Jamie's transformation story and how dietary changes has helped him eliminate ailments such as inflammation, asthma, and arthritis.
• How he developed the Keto-Paleo ideology.
• How the Paleo and Ketogenic diets affected his weight training, sleep, and overall well-being.
• The general population mentality and confusion between feeling bloated and feeling full.
• Tips for getting started on Paleo.
• What the ketogenic diet really is.
• Tips for starting on the ketogenic diet.
• Why bone broth is critical for athletes on the ketogenic diet.
• What Jamie's weekly workout routine looks like.
• Workout recommendations for beginners.
• Why you should get a nutrient evaluation panel done before taking supplements.

Mentioned in This Episode:

• Protein Power Lifeplan by Michael R. Eades and Mary Dan Eades
• Low Carbohydrate Diets for Performance by Jeff S. Volek and Stephen D. Phinney

The Takeaway:

The Paleo diet is a grocery list of everything you could hunt and gather from the evolution of man. The ketogenic diet is macro-nutritional manipulation.

Connect with Jamie Caporosso:

• Keto-Paleo website

KetoCheck app on Android and iTunes

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Today, our host Kevin Cottrell talks with magnesium expert Morley Robbins – aka The Magnesium Man – to demystify the confusion and misconceptions on how important magnesium is for our bodies to function properly. Morley formerly worked as a hospital executive and consultant for over 32 years and currently works as a certified health coach. He has helped over 7,000 people on a one-on-one basis.

Morley explains how magnesium and vitamin D work in conjunction at the cellular level to maintain our heart, brain, gastrointestinal functions as well as other important areas of our body. He explains how this mineral works in our bodies and what can happen when we are not getting enough of either magnesium or vitamin D – as well as provides actionable tips on how you can check your magnesium and vitamin D levels and ways you can improve these levels to prevent various chronic health problems.

"Most people regard minerals as 'hood ornaments' instead of 'keys to start the engine'." – Morley Robbins

In This Episode You Will Learn:

• How does magnesium affect the heart, brain, and gastrointestinal functions?
• 45% of your metabolic function is attributed to magnesium.
• How stress affects your magnesium levels.
• Why a physically fit, seemingly healthy person can still experience magnesium and mineral deficiency issues.
• The importance of vitamin D, sunlight, and how it relates to magnesium.
• Morley's advice for people with vitamin D deficiencies.
• Ways to increase vitamin D naturally while balancing your circadian rhythm.
• How stress leads to fibrosis.
• Why you need a magnesium RBC test instead of a serum test.
• The differences between lab magnesium ranges and healthy magnesium ranges.
• What to do if your magnesium RBC test is out of range.
• Common stress-inducing factors.

Early Signs of Low Magnesium:

• Regular headaches
• Constipation
• Acid reflux
• Cramping in your feet and hands

Diseases related to low magnesium:

• Alzheimer's Disease
• Parkinson's Disease
• Lu Gehrig's Disease
• Huntingdon's Disease
• Multiple Sclerosis
• Heart Disease
• Liver and Digestive Disorders

Mentioned in This Episode:

• The Magnesium Miracle book by Carolyn Dean
• The Magnesium Advocacy Group
• Magnesium RBC Test

Key Takeaway:

• Be mindful of the fact that as you go through your day, and the stressfulness of your day, your body is going through a magnesium burn rate.
• Be vigilant of the price tag you are paying for that stress.
• Get a vitamin D test.

Connect with Morley:

• GotMag.org
• Steps to Improve Magnesium

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Part 3 Episode - with Morley Robbins on Excess Iron.

Morley Robbins Video on Iron, Magnesium etc.

Morley mentions that there is a much more in-depth video explanation, which is his "Theory of Everything", or "How To Fix Mitochondria By Re-Balancing Magnesium & Calcium, and Copper & Iron." https://www.facebook.com/morley.robbins/videos/1529281203755773/

MAGNESIUM BEGINNERS GUIDE: Even though roughly over 80+% of the population is Mg deficient, we still recommend testing first. http://gotmag.org/magnesium-deficiency-101/ *Mg RBC (optimal is 6.0-7.0) http://requestatest.com/magnesium-rbc-testing *Hair Tissue Mineral Analysis http://gotmag.org/work-with-us/ *How to Restore Mg: http://gotmag.org/how-to-restore-magnesium/

Magnesium Needs Cofactors. *B6 helps get Mg INSIDE the cell (We recommend Jigsaw Magnesium w/SRT as it contains B6. You can also use local bee pollen as a source of B6.) *Boron helps keep Mg INSIDE the cell (Relyte or Anderson's Concentrated Minerals contain much needed trace minerals such as boron) *Bicarbonate helps get Mg INSIDE the Mitochondria (check files to learn how to make Mg water)

And, the Adrenal Cocktail helps keep Mg in balance with other electrolytes. http://gotmag.org/the-adrenal-cocktail/

The Magnesium Protocol is an integral part of the Steps to Increase Ceruloplasmin protocol. That protocol brings toxic iron under control so Magnesium works better and it also increases the important bound Copper.

The Steps to Increase Ceruloplasmin protocol is in an article in Files as well as in graphic form in Photos > Albums > Iron and Ceruloplasmin folder. *https://www.facebook.com/notes/magnesium-advocacy-group/morley-robbins-steps-to-increase-ceruloplasmin/1158838080850926

Here is a link to the Magnesium Protocol's Quick Reference Guide: https://www.facebook.com/notes/magnesium-advocacy-group/tonya-quick-reference-guide-to-the-magnesium-protocol/1135579486510119

Where Mg is found in your body: o 60% in the bones o 39% in soft tissue (heart, brain, liver, kidney, glands, & muscles with highest concentration in the ventricles of the heart) o 1% in the blood It comes out of "storage" in tissue & components of blood 1st, bones 2nd & last from Serum which is why Mg Serum tests are worthless and why the Magnesium RBC blood test is recommended...

MAG rules and policies are located here, please familiarize yourself with them. https://www.facebook.com/media/set/…

Morley M. Robbins aka. "Magnesium Man" Magnesium Deficiency 101 Connect with Morley:

• GotMag.org
• Steps to Improve Magnesium

Mentioned in This Episode:

• The Magnesium Miracle book by Carolyn Dean
• The Magnesium Advocacy Group
• Magnesium RBC Test

Key Takeaway:

• Be mindful of the fact that as you go through your day, and the stressfulness of your day, your body is going through a magnesium burn rate.
• Be vigilant of the price tag you are paying for that stress.
• Get a vitamin D test.

Connect with Morley:

• GotMag.org
• Steps to Improve Magnesium

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Free health, wellness and fitness tips, tricks and wellness advice from healthcastnow.com. Tune in to the latest health, wellness and fitness topics where we interview thought leaders and world class experts in exercise, health, medicine and wellness with a focus on demystifying and deconstructing overly complex topics in order to provide actionable health & fitness information that you can apply to your everyday lifestyle to move yourself closer to optimal health & wellness.

Go to healthcastnow.com for incredibly valuable show notes, links and resources for every episode in our archives. This podcast includes episodes covering longevity, diet, weight loss, healthy living, wellness, workout, exercise, muscle gain, fat loss, weight lifting, bodybuilding, Paleo, Primal, Crossfit, vegan, vegetarian, biohacking and circadian based health advice.

Part 2 Episode - with Morley Robbins on magnesium.

Morley Robbins Video on Iron, Magnesium etc.

Today, our host Kevin Cottrell talks with magnesium expert Morley Robbins – aka The Magnesium Man – to demystify the confusion and misconceptions on how important magnesium is for our bodies to function properly. Morley formerly worked as a hospital executive and consultant for over 32 years and currently works as a certified health coach. He has helped over 7,000 people on a one-on-one basis.

Morley explains how magnesium and vitamin D work in conjunction at the cellular level to maintain our heart, brain, gastrointestinal functions as well as other important areas of our body. He explains how this mineral works in our bodies and what can happen when we are not getting enough of either magnesium or vitamin D – as well as provides actionable tips on how you can check your magnesium and vitamin D levels and ways you can improve these levels to prevent various chronic health problems.

"Most people regard minerals as 'hood ornaments' instead of 'keys to start the engine'." – Morley Robbins

In This Episode You Will Learn:

• How does magnesium affect the heart, brain, and gastrointestinal functions?
• 45% of your metabolic function is attributed to magnesium.
• How stress affects your magnesium levels.
• Why a physically fit, seemingly healthy person can still experience magnesium and mineral deficiency issues.
• The importance of vitamin D, sunlight, and how it relates to magnesium.
• Morley's advice for people with vitamin D deficiencies.
• Ways to increase vitamin D naturally while balancing your circadian rhythm.
• How stress leads to fibrosis.
• Why you need a magnesium RBC test instead of a serum test.
• The differences between lab magnesium ranges and healthy magnesium ranges.
• What to do if your magnesium RBC test is out of range.
• Common stress-inducing factors.

Early Signs of Low Magnesium:

• Regular headaches
• Constipation
• Acid reflux
• Cramping in your feet and hands

Diseases related to low magnesium:

• Alzheimer's Disease
• Parkinson's Disease
• Lu Gehrig's Disease
• Huntingdon's Disease
• Multiple Sclerosis
• Heart Disease
• Liver and Digestive Disorders

Mentioned in This Episode:

• The Magnesium Miracle book by Carolyn Dean
• The Magnesium Advocacy Group
• Magnesium RBC Test

Key Takeaway:

• Be mindful of the fact that as you go through your day, and the stressfulness of your day, your body is going through a magnesium burn rate.
• Be vigilant of the price tag you are paying for that stress.
• Get a vitamin D test.

Connect with Morley:

• GotMag.org
• Steps to Improve Magnesium

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Free health, wellness and fitness tips, tricks and wellness advice from healthcastnow.com. Tune in to the latest health, wellness and fitness topics where we interview thought leaders and world class experts in exercise, health, medicine and wellness with a focus on demystifying and deconstructing overly complex topics in order to provide actionable health & fitness information that you can apply to your everyday lifestyle to move yourself closer to optimal health & wellness.

Go to healthcastnow.com for incredibly valuable show notes, links and resources for every episode in our archives. This podcast includes episodes covering longevity, diet, weight loss, healthy living, wellness, workout, exercise, muscle gain, fat loss, weight lifting, bodybuilding, Paleo, Primal, Crossfit, vegan, vegetarian, biohacking and circadian based health advice

Today, our host Kevin Cottrell talks with magnesium expert Morley Robbins – aka The Magnesium Man – to demystify the confusion and misconceptions on how important magnesium is for our bodies to function properly. Morley formerly worked as a hospital executive and consultant for over 32 years and currently works as a certified health coach. He has helped over 7,000 people on a one-on-one basis.

Morley explains how magnesium and vitamin D work in conjunction at the cellular level to maintain our heart, brain, gastrointestinal functions as well as other important areas of our body. He explains how this mineral works in our bodies and what can happen when we are not getting enough of either magnesium or vitamin D – as well as provides actionable tips on how you can check your magnesium and vitamin D levels and ways you can improve these levels to prevent various chronic health problems.

"Most people regard minerals as 'hood ornaments' instead of 'keys to start the engine'." – Morley Robbins

In This Episode You Will Learn:

• How does magnesium affect the heart, brain, and gastrointestinal functions?
• 45% of your metabolic function is attributed to magnesium.
• How stress affects your magnesium levels.
• Why a physically fit, seemingly healthy person can still experience magnesium and mineral deficiency issues.
• The importance of vitamin D, sunlight, and how it relates to magnesium.
• Morley's advice for people with vitamin D deficiencies.
• Ways to increase vitamin D naturally while balancing your circadian rhythm.
• How stress leads to fibrosis.
• Why you need a magnesium RBC test instead of a serum test.
• The differences between lab magnesium ranges and healthy magnesium ranges.
• What to do if your magnesium RBC test is out of range.
• Common stress-inducing factors.

Early Signs of Low Magnesium:

• Regular headaches
• Constipation
• Acid reflux
• Cramping in your feet and hands

Diseases related to low magnesium:

• Alzheimer's Disease
• Parkinson's Disease
• Lu Gehrig's Disease
• Huntingdon's Disease
• Multiple Sclerosis
• Heart Disease
• Liver and Digestive Disorders

Mentioned in This Episode:

• The Magnesium Miracle book by Carolyn Dean
• The Magnesium Advocacy Group
• Magnesium RBC Test

Key Takeaway:

• Be mindful of the fact that as you go through your day, and the stressfulness of your day, your body is going through a magnesium burn rate.
• Be vigilant of the price tag you are paying for that stress.
• Get a vitamin D test.

Connect with Morley:

• GotMag.org
• Steps to Improve Magnesium

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Our guest today is serial entrepreneur and passionate health advocate, Alex Charfen. Alex shares his story about living a vegan lifestyle, why he initially decided to become a vegan, and how Kevin transformed his way of thinking about health and nutrition and really give the paleo diet a chance.

Alex explains that, although the vegan diet did help him get healthier, it wasn't a sustainable approach to his nutrition needs. Since transitioning to the paleo diet, he hasn't looked back, has never felt better, and has significantly better health than years before. In addition to making this dietary transition, Alex also shares many other lifestyle changes he has made over the years to improve his health, increase his energy, and get better sleep.

"Anyone who transitions from what they would normally eat to unprocessed, whole foods will see a massive improvement." Alex Charfen

In This Episode You Will Learn:

• Why Alex Charfen believes the vegan diet gave him a "false sense of momentum."
• His journey from veganism to the paleo diet.
• His morning routine and why he hyper-rehydrates first thing every morning.
• Why water quality is so important and what steps he took to improve the water quality in his business and home.
• The chemical fluoride in water contains other harmful ingredients.
• Why Alex believes water Is a gateway to success.
• Why he takes "primal walks" at sunrise every morning.

Mentioned in This Episode:

• Berkey Water Filtration System

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Free health, wellness and fitness tips, tricks and wellness advice from healthcastnow.com. Tune in to the latest health, wellness and fitness topics where we interview thought leaders and world class experts in exercise, health, medicine and wellness with a focus on demystifying and deconstructing overly complex topics in order to provide actionable health & fitness information that you can apply to your everyday lifestyle to move yourself closer to optimal health & wellness.

Go to healthcastnow.com for incredibly valuable show notes, links and resources for every episode in our archives. This podcast includes episodes covering longevity, diet, weight loss, healthy living, wellness, workout, exercise, muscle gain, fat loss, weight lifting, bodybuilding, Paleo, Primal, Crossfit, vegan, vegetarian, biohacking and circadian based health advice

Our guest today is serial entrepreneur and passionate health advocate, Alex Charfen. Alex shares his story about living a vegan lifestyle, why he initially decided to become a vegan, and how Kevin transformed his way of thinking about health and nutrition and really give the paleo diet a chance.

Alex explains that, although the vegan diet did help him get healthier, it wasn't a sustainable approach to his nutrition needs. Since transitioning to the paleo diet, he hasn't looked back, has never felt better, and has significantly better health than years before. In addition to making this dietary transition, Alex also shares many other lifestyle changes he has made over the years to improve his health, increase his energy, and get better sleep.

"Anyone who transitions from what they would normally eat to unprocessed, whole foods will see a massive improvement." Alex Charfen

In This Episode You Will Learn:

• Why Alex Charfen believes the vegan diet gave him a "false sense of momentum."
• His journey from veganism to the paleo diet.
• His morning routine and why he hyper-rehydrates first thing every morning.
• Why water quality is so important and what steps he took to improve the water quality in his business and home.
• The chemical fluoride in water contains other harmful ingredients.
• Why Alex believes water Is a gateway to success.
• Why he takes "primal walks" at sunrise every morning.

Mentioned in This Episode:

• Berkey Water Filtration System

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Free health, wellness and fitness tips, tricks and wellness advice from healthcastnow.com. Tune in to the latest health, wellness and fitness topics where we interview thought leaders and world class experts in exercise, health, medicine and wellness with a focus on demystifying and deconstructing overly complex topics in order to provide actionable health & fitness information that you can apply to your everyday lifestyle to move yourself closer to optimal health & wellness.

Go to healthcastnow.com for incredibly valuable show notes, links and resources for every episode in our archives. This podcast includes episodes covering longevity, diet, weight loss, healthy living, wellness, workout, exercise, muscle gain, fat loss, weight lifting, bodybuilding, Paleo, Primal, Crossfit, vegan, vegetarian, biohacking and circadian based health advice

David Zappasodi is the author of the best seller Immovable Heart Unstoppable Mind. David has over 20 years of experience in the Health and Fitness industry. He has spent a lot of his career as a personal trainer and nutrition coach. He owned his own fitness center for 9 years and has also been a martial arts teacher. Now David specializes in working with people in the "being stuck" state with Health and Weight loss.

In this episode David Zappasodi, joins us to discuss the importance of mindset and setting goals to optimize Health and Wellness as he dives into his 6 essential practices for healthy living.

In This Episode You Will Learn:

• Why people struggle with nutrition and exercise.
• Mindset is important when setting specific goals
• Setup strategies and habits that will re-enforce emotions while working on goals
• Mindset and emotions affect discipline
• The 6 essential practices help focus on what is important for health and weight loss
• Taking some "time off" can help return in a better and stronger state of mind
• Avoiding blue light at night will help you get better sleep
• Good mindset and meditation bring better results
• They way to transform is to focus on positive thoughts instead of the past

Key Takeaway:

• Setup strategies and habits that will re-enforce emotions while working on goals
• The six essentials to focus on in terms of health and weight loss are Generosity, Integrity, Patience, Inspired Action, Mindfulness and Commitment
• Mindset and staying on track is important.

Connect with Morley:

• David Zappasodi Official Website
• Facebook

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Free health, wellness and fitness tips, tricks and wellness advice from healthcastnow.com. Tune in to the latest health, wellness and fitness topics where we interview thought leaders and world class experts in exercise, health, medicine and wellness with a focus on demystifying and deconstructing overly complex topics in order to provide actionable health & fitness information that you can apply to your everyday lifestyle to move yourself closer to optimal health & wellness.

Go to healthcastnow.com for incredibly valuable show notes, links and resources for every episode in our archives. This podcast includes episodes covering longevity, diet, weight loss, healthy living, wellness, workout, exercise, muscle gain, fat loss, weight lifting, bodybuilding, Paleo, Primal, Crossfit, vegan, vegetarian, biohacking and circadian based health advice.

Mariah MacDonald is her own fitness inspiration. She struggled through juggling being a mother, her career as a coach, and her own weight and eating disorders before she finally figured out how to effectively transform yourself into a better you. She now lives her life helping others transform their body beyond belief.

Today, she'll talk about her own experience and the troubles she met along her transformation. She'll also be giving out professional advice on what to do to achieve your fitness goals without compromising comfort.

"The nutrition lifestyle is the door and workouts are the key. If you don't have a door, the key is totally useless." Mariah MacDonald

In this episode, you'll learn:

• The three important things you have to focus on first before you embark on your transformation journey.
• Why transformation is like a pyramid
• The effects of sleep, stress, as well as positive and negative influences on your body
• When you should do weight training and cardio.
• Why a simple diet is more effective than a complicated diet.
• The importance of directly learning from someone who's done this before; who transformed themselves successfully and coach you into the lifestyle of somebody who's fit.

Key Takeaways:

• You have to be accountable. Accountability makes you successful.
• It's not meant to be easy but it's not unbearable either. There will always be hiccups and bumps along the way but you can get past them.
• Ease into the transformation. At first you might feel like sputtering a bit but just be patient with your body.

Connect with Mariah MacDonald:

• Transform with Mariah
• Twitter
• Facebook

Rate, Review, Connect, Inspire

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.

Visit HealthCastNow.Com or subscribe on iTunes today!

Free health, wellness and fitness tips, tricks and wellness advice from healthcastnow.com. Tune in to the latest health, wellness and fitness topics where we interview thought leaders and world class experts in exercise, health, medicine and wellness with a focus on demystifying and deconstructing overly complex topics in order to provide actionable health & fitness information that you can apply to your everyday lifestyle to move yourself closer to optimal health & wellness.

Go to healthcastnow.com for incredibly valuable show notes, links and resources for every episode in our archives. This podcast includes episodes covering longevity, diet, weight loss, healthy living, wellness, workout, exercise, muscle gain, fat loss, weight lifting, bodybuilding, Paleo, Primal, Crossfit, vegan, vegetarian, biohacking and circadian based health advice