What you do every day is what really adds up to your goals and feeling your overall best. That's why it's so important to establish and maintain good habits. When you're trying to change your habits, the ability to make them stick is what will set you apart and propel you towards your goals. In this episode, we are sharing 8 research-backed strategies and tactics to help make your habits stick.   In this episode you’ll learn:  -Ways to help make your habits stick  -About different types of goals  -Common mistakes people make when creating new habits  -Some ways to help motivate yourself -What to avoid doing when starting a new habit    References:   Atomic Habits by: James Clear   Tiny Habits by: BJ Fogg  How to Fail at Everything and Still Win Big by: Scott Adams 

53: How to Turn Actions Into Habits That Will Change Your Life

The Master Your Health Podcast is all about providing you with the information and tools you need to elevate your life.  The hosts, Chris Rocchio and Amanda Rocchio, are dedicated to being your top resource for all things health, nutrition, fitness and wellness. While we believe there is no one-size-fits-all plan that is perfect for everyone, we’re all about discovering the right systems that work for you to accomplish your health and wellness goals.

Fitness

Health & Fitness

Talent Stacking is a concept developed by Scott Adams (author and creator of the Dilbert comic) that combines your strongest skills in order to give you an edge in your field. It can have a huge impact on your life and career when used correctly. That’s why in this episode we’re breaking down the method, how to determine your own talent stack, strategies to improve, and so much more.   In this episode you'll learn: -What a talent stack is  -How to determine valuable skills in a particular field -How Amanda and Chris use talent stacking  -Ways a talent stack can benefit you  -Strategies to help you accumulate more knowledge about your specialties -Some of the best invaluable universal skills you can learn  -That it’s never too late to develop a new skill  -How to build your talent stack when starting from scratch  -How to use your skills to create an edge   References:   How to Lose at Everything and Still Win Big by Scott Adams  Loserthink by Scott Adams

62: Optimize Your Strengths with Talent Stacking

Decluttering your space and getting rid of things may not seem like the most exciting idea, but it can make a huge difference in your day-to-day life and stress levels. That's why in this episode, we're breaking down Marie Kondo's method of decluttering, how to use it, and how it can benefit you. If you have ever felt overwhelmed by the amount of things in your house that you haven’t used in forever or thought about decluttering your things, then this episode is for you.    In this episode you'll learn: -About the concept of decluttering  -Amanda and Chris' experience with organization using this method  -About minimalism and how it differs from Marie Kondo's method  -How to strategize decluttering your space  -How decluttering can save you time in the long run  -Some key rules to keep in mind when getting rid of things -Tips to prevent accumulating things you don't love  -Ways to categorize your items -The order of categories she suggests when decluttering your space   -Why it's beneficial to sort through sentimental items last -Benefits of following Marie Kondo's method    References: Marie Kondo's book:  The Life-Changing Magic of Tidying Up 

61: How Decluttering Can Change Your Life

Health and nutrition should always be a priority, but especially when it comes to pregnancy. Kelly LeVeque aka @bewellbykelly is a holistic nutritionist and celebrity health coach who specializes in pre-pregnancy, pregnancy, and post-pregnancy nutrition. In this episode, Kelly shares lots of tips for good nutrition and overall health in all stages of pregnancy.    In this episode you'll learn: -How breastfeeding can affect energy and hunger  -What you can do pre-pregnancy to help with the process  -Which type of foods are most important for healthy pregnancy -About heme iron vs non-heme iron  -About the importance of thyroid health for pregnancy  -What foods are rich in folate  -Why red meat can be beneficial, especially during pregnancy  -About ALA, DHEA, and more  -Some better tasting ways to incorporate organ meat like liver -What to look for in a quality prenatal supplement -When to start taking a prenatal  -Recommendations to help with nausea during the first trimester -The importance of healthy fats during pregnancy  -The role blood sugar can play in pregnancy  -Some things men can do to help with fertility  -Important things to know about breastfeeding -How much cooking at home more often can improve your health   Where to find Kelly: Instagram @bewellbykelly | FaceBook |  Twitter  Books by Kelly:  Body Love &  Body Love Every Day  KellyLeVeque.com   

60: Getting Serious About Pregnancy Nutrition w/ Kelly LeVeque

With the amount of conflicting health-related information out there, it can be difficult to navigate what’s what when it comes to nutrition. That’s why in this episode, we’re breaking down the truth behind more common health myths.    In this episode you’ll learn:  -About the fresh vs frozen produce debate -Different factors that play into the nutritional value of certain vegetables when fresh vs frozen  -How fasted exercise affects fat burn -About how glucose is stored in the body  -The truth about eating carbs at certain times of the day or night  -About insulin sensitivity at night  -About weight training at a younger age -The truth about Apple Cider Vinegar and how it affects blood sugar and weight loss    References:  https://bit.ly/3akS8Vh  https://bit.ly/3s49Hz1 https://pubmed.ncbi.nlm.nih.gov/28292654/ https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ rb.gy/qkptl7 https://www.nature.com/articles/0801922?proof=t Fasted exercise when compared to fed exercise “does not increase the amount of weight loss and fat mass loss. Study link - rb.gy/08nh4d Study link - https://bit.ly/3poFxES Your metabolism during sleep isn’t significantly different than the RMR during waking hours https://www.nature.com/articles/1600685 One metaanalysis in 2017 that covered over 100 studies and narrowed them down to 5 that met their strict criteria. Their findings debunked the myth and concluded there’s no statistically significant change in fat loss if evening meals are reduced https://bit.ly/3u16ZvU Gymnastics or weightlifting, may be beneficial for bone formation and growth.  https://www.shapeamerica.org/publications/resources/teachingtools/coachtoolbox/upload/NSCA-Position-Statement-on-Youth-Resistance-Training-English-2014.pdf Another review reported that high loads have a critical roll in bone mass acquisition during and before puberty.  https://link.springer.com/article/10.2165%2F00007256-200636070-00002 A randomized, double blind, placebo-controlled study on obese Japanese subjects that showed that the 2 groups who had vinegar every day (15 ml and 30 ml) showed lower body fat and weight after 12 weeks than the placebo group. https://pubmed.ncbi.nlm.nih.gov/19661687/ Another study in 2013 showed that vinegar enhances satiety, but the researchers noted that it was actually giving people nausea, which is definitely not a sustainable strategy. https://pubmed.ncbi.nlm.nih.gov/23979220/

59: Top Nutrition and Fitness Myths, Part 3

The human immune system is crucial to good health, especially today with the prevalence of COVID-19. There has been much debate over if, and how you can support immune health. In this episode, Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, takes a deep dive into what he has learned about supporting immune health in general, as well as directly relating to COVID-19.    In this episode you’ll learn:  -Which vitamins can help boost your immune system  -About immune cells and how they function -About glycosidic activity of white blood cells  -Some foods that can cause more inflammation and possibly weaken your immune system  -Which food/oils have been shown to help with Covid-19  -Specific foods to avoid  -How glucose has been shown to affect the immune system and Covid-19 -Some of the most important factors of overall immune health  -Which vitamins are crucial for immunity  -About caffeine and how it affects autophagy  -Ways to achieve better metabolic health  -About metabolic syndrome  -The truth about fasting when you’re sick  -How exercise can affect the immune system -About dysbiosis and ways to know if you should address it  -How to test for dysbiosis  -About the elimination diet  -What mycotoxins are and how they can affect the body  -How vaccines work in general  -Dr. DiNicolantonio's opinion on the vaccine and who could benefit from it  -Why it’s so important to get sunlight in the mornings  -Why getting fresh air is so important  -Benefits of grounding  -How cold therapy affects infections    Find Dr. DiNicolantonio at: Drjamesdinic.com Get a copy of Dr. DiNicolantonio's book, Immunity Fix  here Instagram: @drjamesdinic

53: How to Turn Actions Into Habits That Will Change Your Life

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