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Unlocking the Secrets to Optimal Sleep with Drew Griesel

In this episode of HealthSpan Digest, Aaron Shaw delves into the science and strategies behind optimizing your sleep with special guest Drew Griesel, founder of Primal Wellness Coaching. Discover how quality sleep can enhance your immune system, cognition, energy levels, mental health, physical strength, and overall mood. Drew shares his journey into the world of sleep science and practical tips for achieving better rest.

Episode Highlights:
- The importance of sleep for overall wellness
- Understanding the stages of sleep and their impact on your health
- The role of sleep trackers and technology in improving sleep quality
- Practical sleep hygiene tips for better rest
- How to create and maintain a sleep routine
- The impact of light exposure, meal timing, and exercise on sleep
- Addressing common sleep disruptors and optimizing your sleep environment

Drew also introduces his "Hack Your Sleep" program, offering listeners a free access code to help you start your journey towards better sleep. Whether you're struggling with sleep quality or looking to fine-tune your routine, this episode provides actionable insights and science-backed advice to help you sleep better tonight.

Tune in now and take the first step towards a healthier, well-rested you!

Drew Griesel - Primal Wellness Coaching (Sleep)

• https://www.primalwellnesscoaching.com/ 
• https://programs.primalwellnesscoaching.com/products/hackyoursleep/ 
• https://www.instagram.com/primal.wellness.coaching/ 

Keywords: Optimal Sleep, Sleep Quality, Sleep Hygiene, Sleep Stages, Sleep Tracker, Sleep Environment, Sleep Routine, Primal Wellness Coaching, HealthSpan, Aaron Shaw, Drew Griesel

Tags:
#SleepOptimization #HealthSpanPodcast #SleepTips #BetterSleep #SleepScience #Wellness #PrimalWellnessCoaching #DrewGriesel #AaronShawLive #HealthAndWellness #FitnessJourney #SleepRoutine #SleepHygieneTips

Call to Action:
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The Durability Project - Behind the Scenes with Coach Aaron

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Summary:
In this conversation, Aaron Shaw and Dr. Alexis Sam's discuss food allergies, their impact on quality of life, and the approach to identifying and addressing food sensitivities. Dr. Alexis shares insights on the concept of food clues and the process of uncovering the root causes of food reactions. The conversation also delves into the psychosocial impact of food allergies and the potential for resolution through a holistic approach. Dr. Alexis discusses her framework for assessing and treating food allergies, including immune support, inflammatory control, and healing. She also explores the correlation between physical activity and inflammatory states, as well as the duration and maintenance of treatment programs.

Keywords:
food allergies, food clues, holistic health, quality of life, food sensitivities, immune response, nutrition, psychosocial impact, food allergies, immune support, inflammatory control, healing, physical activity, treatment duration, maintenance program

Takeaways:

• Food allergies can significantly impact an individual's quality of life, leading to social isolation and limitations in daily activities.
• The concept of food clues involves identifying the root causes of food reactions and addressing them through a holistic approach.
• Psychosocial aspects of food allergies, such as social interactions and emotional well-being, are important considerations in the management of food sensitivities.
• Resolution of food reactions is possible through a comprehensive treatment approach that focuses on restoring the body's natural balance and function. Assessment and treatment of food allergies involve immune support, inflammatory control, and healing.
• Physical activity can be correlated with inflammatory states and is incorporated into treatment programs.
• Treatment programs have a specific stopping point with a maintenance program for continued support.
• The average duration for 80-100% resolution of food allergies is six to seven months.
• Belief in the possibility of reducing food reactions and identifying dominant food clues are actionable steps for individuals with food allergies.

Sound Bites:
"Resolution of food reactions is possible, and evidence supports the effectiveness of holistic treatment approaches."
"The framework goes into immune support, inflammatory control, and healing."
"Lymphatic work is a strong example of incorporating physical activity into the program."
"The average duration for 80-100% resolution of food allergies is six to seven months."

Website: https://myfooodclues.com

Buy the Food Clues Book: https://myfoodclues.com/book

Email: [email protected]

Instagram: @thefoodallergydoc

Facebook: @dralexissams

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The Durability Project - Behind the Scenes with Coach Aaron

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Check out Dr. Derek Muller here.

Summary:
The conversation explores the topics of motivation, healthspan, overcoming barriers, and goal setting, with a focus on the psychological aspects of sports performance and the science behind it. Dr. Derek Muller shares insights on judo, injury recovery, and the mental game, providing valuable perspectives on motivation and goal achievement. The conversation explores the concept of implementation intention and its application in overcoming psychological barriers to achieve health and fitness goals. It delves into the use of 'if-then' plans to address low motivation, procrastination, and other obstacles. The discussion emphasizes the importance of identifying and acknowledging obstacles, reinforcing positive behaviors, and celebrating small victories. It also touches on the role of visualization and the power of implementation intention in creating tangible solutions for health and fitness challenges.

Keywords:
motivation, healthspan, overcoming barriers, goal setting, sports performance, judo, injury recovery, mental game, implementation intention, health and fitness goals, psychological barriers, if-then plans, low motivation, procrastination, positive behaviors, visualization, small victories, health span, wellness, nutrition, exercise, preparedness

Takeaways:

• Motivation and goal achievement are influenced by psychological barriers and self-reflection.
• Setting attainable and detailed goals, along with community support, can help in staying on track and overcoming challenges.
• The use of 'if-then' plans and implementation intentions can help individuals act more effectively and consistently towards their goals, especially in the face of low motivation and fear of failure. Implementation intention, through 'if-then' plans, is a powerful tool for overcoming psychological barriers to achieve health and fitness goals.
• Identifying and acknowledging obstacles, reinforcing positive behaviors, and celebrating small victories are essential for sustained progress in health and fitness journeys.
• Visualization and the power of implementation intention play a crucial role in creating tangible solutions for health and fitness challenges.

Sound Bites:
"Can you set a goal so big that you can't get there, leading to quick fails and a sense of not worth it?"
"The more you exercise this if-then plan, the more that behavior becomes automatic."
"It almost became automatic, not to be confused with a comfortable experience or a fun workout necessarily."
"The best part of a hard workout is being done."

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The Durability Project - Behind the Scenes with Coach Aaron

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Summary:
In this episode, Aaron Shaw discusses the importance of strength training for improving healthspan and longevity. He emphasizes the need for measurable progress in strength and provides an overview of the different phases of a well-organized exercise program. Aaron explains the concept of strength and how it relates to functional abilities. He also shares a specific action item for listeners to start a strength training phase and provides guidance on selecting the right resistance, sets, repetitions, and rest periods. Aaron concludes by highlighting the undeniable link between strength training and healthspan.

Keywords
strength training, healthspan, longevity, exercise program, phases, progress, functional abilities, resistance, sets, repetitions, rest periods

Takeaways:

• Strength training is essential for improving healthspan and longevity.
• Measurable progress in strength is crucial for determining the effectiveness of an exercise program.
• A well-organized exercise program consists of different phases, including assessment, preparatory, hypertrophy, strength, and sport/activity-specific phases.
• Strength is the ability to exert force on objects and is important for functional tasks.
• To start a strength training phase, focus on exercises like leg press, bench press, leg extension, and chest fly.
• The number of sets and repetitions should be tailored to individual goals and abilities.
• Rest periods of 2-3 minutes between sets are necessary for muscle recovery and optimal strength gains.
• Efficiency in the gym can be achieved by supersetting exercises and completing a workout in 45 minutes.
• Proper resistance selection is key, with an effort level of 7-8 out of 10 during each set.
• Strength training is directly linked to healthspan and longevity.

Sound Bites
"If you've been exercising with the goal of improving your strength, but you're not measurably stronger today than you were four to six weeks ago, then you're probably doing it wrong."
"The stronger you are, the more likely you are to live longer."
"Strength training decreases the risk of falls, arthritis, disability, hospitalization, and nursing home care."

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Summary
Gio Marin shares his inspiring health transformation journey, from weight gain to weight loss, muscle gain, and a holistic approach to wellness. He discusses the impact of nutrition, exercise, and mindset on his healthspan and overall well-being. The conversation covers a range of topics related to nutrition, exercise, and lifestyle choices. It emphasizes the importance of balance, intentionality, and long-term vision in health and wellness. The discussion also delves into the concept of sustainable eating, accountability, and the role of mindset in achieving health goals.

Keywords
health transformation, weight loss, muscle gain, nutrition, exercise, mindset, holistic wellness, plant-based diet, calorie restriction, resistance training, fiber intake, energy balance, nutrition, exercise, lifestyle, balance, intentionality, sustainable eating, accountability, mindset, health goals

Takeaways

• The importance of a holistic approach to wellness, integrating physical, mental, and spiritual health.
• The impact of nutrition and exercise on energy levels, mental clarity, and overall well-being.
• The benefits of resistance training for muscle gain and energy balance.
• The role of fiber intake in steadying energy levels and promoting longevity.
• The significance of intentional and structured fitness routines for long-term health and wellness. The importance of finding a balance between nutrition, exercise, and lifestyle choices.
• The significance of intentionality and long-term vision in maintaining health and wellness.
• The concept of sustainable eating and the role of accountability in making healthy choices.
• The impact of mindset on achieving health and fitness goals.

Sound Bites
"I got down as low as 149 and 12 % body fat."
"Now I feel like I'm in the best shape of my life."
"Don't tell me to get in shape if you're a 20 year old still living at home with no responsibilities."
"The sweet spot is when you find your cadence, the right thing at the right time."
"Be intentional about it."

Guest Information:
Gio Marin / Mindful Muscle Podcast:
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Youtube: Mindful Muscle

Instagram: Mindful_Muscle_Podcast

Facebook: Mindful Muscle

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In this episode we just briefly touch the surface of one of the most important health topics we need to address for healthspan. Sleep.

In this podcast episode, Aaron Shaw discusses the importance of sleep for improving healthspan. He introduces the concept of circadian rhythms and how they are influenced by various factors such as light, stress, and physical activity. The consistency of bedtime is highlighted as a key factor in maintaining a healthy sleep-wake cycle. Aaron also emphasizes the significance of good sleep hygiene, including the importance of avoiding caffeine close to bedtime. The episode concludes with an assignment to evaluate and improve sleep time consistency.

Takeaways

• Consistency in bedtime and wake-up time is crucial for maintaining a healthy sleep-wake cycle and improving sleep quality.
• Circadian rhythms are influenced by factors such as light, stress, physical activity, and food.
• Good sleep hygiene, including setting a regular bedtime routine and avoiding caffeine close to bedtime, can contribute to better sleep.
• Evaluate your sleep habits and strive for consistency in sleep time to optimize your health span.

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The Durability Project - Behind the Scenes with Coach Aaron

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Willpower is the ability to delay gratification and resist short-term temptations in order to meet long-term goals. In this conversation, Aaron Shaw discusses the importance of willpower in living a healthy life and making healthy decisions. He shares his personal struggle with willpower and how he overcame it to achieve his fitness goals. He also explores the neuroscience behind willpower and provides actionable steps to strengthen it. The key takeaway is that developing willpower can lead to improved physical fitness, better nutrition, healthier habits, and a longer and more vibrant life.

Keywords:
willpower, delay gratification, resist temptation, healthy decisions, neuroscience, strengthen, fitness goals, physical fitness, nutrition, healthier habits, longer life

Takeaways:

• Willpower is essential for living a healthy life and making healthy decisions.
• Developing willpower can lead to improved physical fitness, better nutrition, and healthier habits.
• The anterior mid-cingulate cortex (AMC) is the part of the brain related to willpower.
• Pushing through discomfort and doing hard things can strengthen the willpower center of the brain.
• Breaking down challenging tasks into smaller, manageable steps can help develop willpower.
• Taking action and doing something hard is the first step in building willpower.

Sound Bites
"Willpower is the ability to delay gratification, to resist short-term temptations in order for us to meet long-term goals."
"We need to have consistent willpower in order to live a healthy life and make healthy decisions."
"I wish I had the capacity, the emotional capacity to do. I wish I had this emotional fortitude, this willpower to do the things that I know I should do."

Chapters
00:00 Introduction: The Importance of Willpower
01:49 The Anterior Mid-Singulate Cortex and Willpower
07:04 Overcoming Resistance and Building Willpower
16:04 Taking Action to Strengthen Willpower
21:37 The Benefits of Developing Willpower

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan. 

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Full disclosure - I deal with stress and anxiety.  We all do to some degree. In this episode I break down not only how our body activates our stress system, but also how we can use 3 tactics to reduce our stress.

Video Episode Here

Takeaways:

• Stress and anxiety can have a significant impact on healthspan.
• Understanding the difference between stress and anxiety is crucial.
• Three tools to manage stress are explored.
• Controlling stress is essential for overall well-being and extending healthspan.

Keywords:
stress, anxiety, healthspan, physiological responses, mental perspective, journaling, exercise, tools, well-being

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Chapters

1. Introduction
2. The Importance of Strength for Healthspan
3. Causes and Impact of Weakness
4. Misconceptions About Strength Training (YOGA is NOT strength training!)
5. Benefits of Strength Training
6. Understanding Overload in Strength Training
7. Activities That Are Not Strength Training
8. Exercise Assignment: Bicep Curls
9. The Importance of Overloading Muscles
10. Conclusion and Call to Action

Video of Episode Here

In this conversation, Aaron Shaw discusses the importance of strength training for extending healthspan. He explains that strength training is necessary to avoid or delay disability and maintain independence. Weakness is a disability, and many medical conditions can lead to weakness. 

Takeaways

• Strength training is crucial for extending healthspan and maintaining independence.
• Weakness is a disability, and many medical conditions can lead to weakness.
• Strength training reduces the risk of frailty, falls, bone loss, and chronic conditions.
• It improves mood, cognitive function, and overall psychological well-being.
• Strength training can prevent or delay cognitive decline and Alzheimer's disease.

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Video of Interview Here

Deb Armstrong, an Olympic gold medalist and influencer in the skiing community, joins Aaron Shaw on his podcast to discuss healthspan, balancing the demands of life, and staying motivated to take care of oneself. 
Deb shares insights into her athletic career and the changes she has witnessed in alpine skiing over the years. She emphasizes the importance of cultivating healthy habits, such as eating real food and getting enough sleep, and offers advice on making positive changes in one's life. Deb Armstrong emphasizes the importance of incremental lifestyle changes and setting goals to stay motivated. She encourages people to focus on the process rather than the end result, taking things one step at a time. Aaron Shaw adds that it's important to be realistic and appreciate that big achievements are accomplished one small step at a time. They discuss the significance of being mindful and intentional in daily activities, such as walking with proper form and paying attention to the body's needs. Deb shares her commitment to increasing mobility and aging gracefully, setting herself up for a strong ski career and quality time with her son. They conclude by suggesting that listeners take a walk after dinner as a simple and effective way to improve health.

Takeaways

• Deb Armstrong is an Olympic gold medalist and influencer in the skiing community.
• She discusses healthspan, balancing the demands of life, and staying motivated to take care of oneself.
• Deb shares insights into her athletic career and the changes she has witnessed in alpine skiing.
• She emphasizes the importance of cultivating healthy habits, such as eating real food and getting enough sleep.
• Deb offers advice on making positive changes in one's life and staying motivated. Make incremental lifestyle changes and set goals to stay motivated.
• Focus on the process rather than the end result.
• Be realistic and appreciate that big achievements are accomplished one small step at a time.
• Be mindful and intentional in daily activities.
• Increase mobility and age gracefully.
• Take a walk after dinner to improve health.

Aaron's day 1 ski lesson is here at Ski Strong and lesson 2 is here.

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