Whether your goal is to lose weight, gain a new skill, or run a marathon, you will no doubt need to put in a considerable amount of time and effort. In this episode, we get together with Idan Ravin to discuss his advice and insights on how to effectively pursue your aspirations. Idan is an elite performance coach and has worked with a range of individuals, from some of the world’s most respected basketball players to athletes and musicians. Listening in you’ll hear Idan share what he learned from coaching Kobe Bryant and why he was so in awe of Kobe’s mental stamina. Idan shares his insights on how to build lasting habits and explains why discipline and consistency are crucial. We end off by reflecting on the joy that comes with struggle and how it is a sign of passion and dedication. For all this and much more, tune in today!

Key Points From This Episode:

• Introducing today’s guest, elite performance coach Idan Ravin.
• Idan shares an anecdote about training Kobe Bryant.
• Why mental stamina was one of Kobe Bryant’s most impressive achievements.
• Why consistency is what makes people remarkable.
• Why you need to start with smaller commitments before working your way up.
• The types of struggles that elite athletes and average people have in common.
• Idan’s advice for maintaining good habits.
• How to become comfortable with discipline and consistency.
• How meditation can support discipline and consistency.
• Why Idan’s advice is to start with small steps to improve your habits.
• Why Idan advocates for a gentler approach to weight loss.
• How gyms can discourage people from exercising.
• How there can be joy in struggling because it means you’re passionate and dedicated.

Links Mentioned in Today’s Episode:

Idan Ravin 

Idan Ravin on Instagram

Idan Ravin on Facebook

Idan Ravin on Twitter

Andrés Preschel

Know Your Physio Podcast

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Who would have thought that the structure of your mouth impacts the quality of your sleep? On today’s show, we have the pleasure of talking to Dr. Jay Khorsandi, dentist turned sleep optimizer, about one of the most fundamental (and for some, the most frustrating) parts of our existence. Jay is the co-founder of Snore Experts and the host of the Best Night Ever podcast, and has adopted an integrated approach to improving the quality of sleep of his patients which focuses on preventative and non-invasive interventions. In this conversation, we cover almost everything you can think of that relates to sleep, including open mouth breathing, blue light, naps, dreams, sex and EMF. Among other things, you will learn about the importance of cooling down your body temperature before bed, why sleep quality deteriorates as we age, and the benefits of eating an early dinner. 

Key Points From This Episode:

• Jay explains what inspired him to transition from dentistry to sleep optimization. 
• What you can ascertain about someone's health by looking into their mouth. 
• Why we should sleep with our mouths closed, and what happens to the structure of our mouths if we don’t. 
• How the structure of our mouths impacts our ability to breathe.
• Breathing strategies which help people fall asleep.
• MAP; Jay’s acronym for the three main components of sleep.
• Reasons that sleep quality deteriorates as we get older or heavier.
• Techniques that Jay uses to improve his clients’ sleep. 
• Jay’s personal experience with destructive orthodontics. 
• Segmentation in healthcare, and why this is problematic. 
• What biohacking involves.
• How Jay defines good quality sleep.
• Advancements in the field of sleep over the years.
• Jay explains why eating dinner further away from your bed time improves your sleep.
• Properties of melatonin that you may not be aware of. 
• How our daily lives impact our sleep, and the importance of keeping track of how our bodies respond to certain elements.
• The two major regulators of sleep.
• Easy hacks for cooling down your body temperature before going to bed.
• Why Jay sleeps with socks on.
• Problems with using electronic devices before going to sleep.
• Jay’s opinion on blue light blockers. 
• Potential negative impacts of non-native EMFs on sleep. 
• A brief discussion about grounding mats.
• Supplements that can help with sleep.
• How sex can impact sleep.
• Tricks to ensure that your daytime naps don’t negatively affect your nighttime sleep.
• Minimum data that you need in order to be able to hack your sleep.
• How Jay structures his day. 

Links Mentioned in Today’s Episode:

Dr. Jay Khorsandi on LinkedIn

Snore Experts on LinkedIn

Best Night Ever! Podcast on Spotify

Andrés Preschel

Know Your Physio Podcast

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There’s a lot that the civilian world can learn from the military. Our guest on the show today, ex-fighter pilot and current real estate investor Kelly Federal, is here to share what some of those lessons are. One of the main themes we discuss is the value of open communication; Kelly is a firm believer that honesty and transparency are the key elements that result in achieving peak performance, and that too many people, in their personal and professional lives, have lost these vital skills. Kelly also shares how being in the military gave him perspective on what is important in life, and how to deal with stressful situations. As well as some stories from Kelly’s time as a fighter pilot, you will also hear about the spiritual path that Kelly is on, as well as his recently found interest in health. 

Key Points From This Episode:

• Why Kelly feels he is the antithesis of other guests we’ve had on the podcast.
• A description of the crash which brought Kelly and I together. 
• Kelly explains how he has trained his brain to deal with stressful situations.
• Similarities between athletes and fighter pilots. 
• One of the elements of the military that Kelly thinks the civilian world needs to adopt. 
• The creativity of aviation.
• Perspective that Kelly has gained from being in high pressure situations. 
• Differences in the physical characteristics of the pilots that Kelly has flown with.
• Physiological tests that fighter pilots are put through. 
• An explanation of what heart rate variability is, and some examples of how it influences performance.
• Realizations that Kelly is now having about the importance of rest, which were not taught to him when he was training as a pilot.
• Kelly shares how he used to feel when he flew, and the different stages of G-force. 
• What Kelly loves about cloud surfing.
• Compartmentalization techniques that Kelly was taught as part of his training.
• Characteristics that Kelly believes are key in peak performance. 
• Kelly’s take on spirituality.
• How Kelly’s military experience has positively impacted his life to this day.

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

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In many circles, psychedelic medicine and psilocybin are controversial topics. Dr. Julia Mirer is one of the leading psilocybin experts, and she is advocating for a new paradigm of health and wellness which acts as a bridge between Eastern and Western medicine. Julia is the Chief Education Officer at Mr. Psychedelic Law, an NPO that draws on medical and spiritual research in hopes of driving responsible psychedelic reform. She also serves as a medical advisor and volunteer for several psychedelic-related projects. She works on psychedelic research at Segal Trials. Julia holds a medical degree from the Ross University School of Medicine. In today’s episode, Julia opens up about her disillusionment with mainstream medicine and how it led her to the work she does now. As someone who knew early on that she was meant to help people heal, she realized that the path she was on in conventional medicine was not going to get her there. We hear about the power of psychedelics in helping you process your trauma, the importance of using plant medicine when you are ready, and the wisdom we can gain from psychedelics. Our conversation also touches on legislation related to psilocybin and psychedelics, where the controversy around these transformative medicines stems from, and how you can take mushrooms in a way that serves your needs. Remember to always be present and playful!

Key Points From This Episode:

• Get to know today’s guest, Dr. Julia Mirer.
• Why Julia left the world of conventional medicine to pursue the path she is on.
• Julia’s advice for those who are afraid to follow their calling because of other people’s expectations.
• How Julia found her way back to her true calling.
• What it means to Julia to pursue a true path of healing.
• How Julia’s own healing journey aligned with her changing her professional path.
• The power of experiential knowledge in informing your passion. 
• Insights into the stoned ape theory and why it resonates with Julia.
• Psychedelics, according to Julia, link you back to yourself and your innate capabilities.
• Some of the trends that Julia has seen when young people take psychedelics.
• The importance of respecting the information you get during a psychedelic experience.
• Psychedelics offer wisdom that connects us back to ourselves, according to Julia.
• How to know when you are ready to use psychedelics correctly.
• Insights into how you process trauma and how mushrooms can help safely unearth them.
• Why there is controversy around mushrooms, and what we can do to pivot the conversation.
• Some of the legislative developments around psilocybin.
• The value of education around these kinds of transformative medicines.
• What the state of psychedelic education is currently like.
• The link between psychedelics and neuroplasticity.

Links Mentioned in Today’s Episode:

Segal Trials

Dr. Julia Mirer

Mr Psychedelic Law

The Body Keeps Score 

Usona Institute

Fireside Project

Fantastic Fungi

How to Change Your Mind

Consciousness Medicine

Multidisciplinary Association for Psychedelic Studies

Andrés Preschel&a

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Today’s guest is an award-winning author and speaker who has devoted his career to neuroscience and brainwave entrainment. As the founder and creator of BrainTap Technologies, Dr. Patrick Porter has emerged as a leader in the digital health and wellness field. BrainTap’s digital tools and mind development apps use proprietary algorithms that have made tremendous advances in mastering peak performance and bettering mental, physical, and emotional health, helping people improve mental clarity, sleep quality, energy levels, and so much more. In this episode, Patrick teaches us how to apply the science of brain entrainment and meditation for personal development, even leading us through a complete meditation session towards the end of our conversation. He also elaborates on the connection between human physiology and meditation and the role of technology in health optimization and outlines his formula for happiness, which includes the realization that you are the lead actor in the performance of your life. This is probably the most powerful and transformative episode of the Know Your Physio podcast to date, so make sure not to miss it! Tune in today for key insights, practical advice, and so much more from Dr. Patrick Porter, a true visionary in the health and wellness space.

Key Points From This Episode:

• Patrick shares how he was introduced to meditation at a young age.
• Find out how he plans to accomplish his mission to “better a billion brains.”
• What you need to know about your physiology to truly understand the benefits of meditation. 
• How Patrick turns ancient traditions into modern technology to aid health optimization.
• Learn how a 4-8 breathing technique influences the parasympathetic nervous system.
• Why your brain actually works better in a stress-free state.
• Hear more about the science of energy and consciousness. 
• Why Patrick says that meditation is a way to prepare yourself for “real life.”
• Find out why he believes that meditation should be part of every biohacker’s experience.
• An important takeaway from this episode: we see our perception of reality, not reality itself.
• How your body is set up to help or hurt you depending on the thoughts you have about it.
• Patrick’s formula for happiness; realizing that you can only control what is in your control.
• The value of operating within what Patrick calls your cube of influence.
• Why Patrick believes that realizing you’re the lead actor in the movie of your life is the number one key to happiness.
• How turning your greatest liability into a superpower contributes to your happiness.
• Discover the incredible power of a good night’s sleep and why morning meditation is best.
• Learn about pineal gland activation and deep light penetration.
• The influence that proper fasting techniques can have on meditation and visualization.
• The benefits of minimizing environmental stressors in your life.

Links Mentioned in Today’s Episode:

Dr. Patrick Porter on LinkedIn

Dr. Patrick Porter on Twitter

Dr. Patrick Porter on YouTube

BrainTap

BrainTap 30-Day Essentials Trial

Quantum University

Thrive in Overdrive

Biostrap

Joseph Campbell

Andrés Preschel

Know Your Physio Podcast

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In today’s episode, we get together with best-selling author, online entrepreneur, and podcaster Siim Land. Siim is an expert in topics ranging from health and fitness to productivity and mindset. His ideas involve human life enhancement through body-mind empowerment and he has written a range of books on the topic like Metabolic Autophagy and The Immunity Fix which he wrote with co-author Dr. James DiNicolantonio. We kick things off by hearing from Siim about his experiences growing up on a small island in the Baltic Sea and how living in such a rural and natural environment shaped him. Siim shares how serving in the military at an early age taught him independence and cultivated his willpower and mental discipline. Next, we dive into the topic of autophagy, a process of intracellular recycling that has a host of benefits, including increased longevity. Siim explains why it makes evolutionary sense to have developed this process and how modern life undermines our body’s ability to access a state of autophagy. Siim explains how intermittent fasting and exercise are excellent methods for accessing this state and how he implements them in his daily life. We delve into the importance of exercise for optimal health, why resistance training is particularly beneficial and how to find a balance between exertion and achieving autophagy. The benefits of exercise extend to productivity. The flow state is known as the sweet spot where you are so immersed in something that you lose track of time. Siim shares how he has formed habits to help him enter a state of flow and how exercise can assist in that process. We loved having Siim on the show, join us today for stimulating conversation on autophagy, strength, flow state, and productivity!

Key Points From This Episode:

• Introducing today’s guest Siim Land
• We hear about Siim’s experience growing up on a small Baltic island.
• How Siim’s experiences in the military cultivated his willpower and mental discipline.
• Siim’s partnership with Dr. James Dinic and how they co-authored The Immunity Fix.
• The process of autophagy and how to activate it through methods like fasting or calorie restriction.
• Why autophagy makes sense from an evolutionary perspective and how the process is undermined by our modern lifestyle.
• How to find the right balance of maintaining muscle growth, but also getting the benefits of autophagy.
• How intermittent fasting is the easiest way to find a balance between muscle growth and autophagy.
• How resistance training signals to the body that it needs to build muscle.
• How the food quality is different in Europe versus America due to regulation disparities.
• Habits that are conducive to achieving a state of flow, like eliminating distractions.
• The benefits of power naps and how Siim implements them in his routine.
• How finding meaning is an essential motivator.
• Siim shares how he uses his free time and what he incorporates into his morning routine.
• The role that meditation plays in Siim’s routine.

Links Mentioned in Today’s Episode:

Siim Land

Siim Land on LinkedIn

Siim Land on Twitter

Metabolic Autophagy

Dr. James Dinic

The Salt Fix

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Today's episode is centered on a conversation about the power each and every one of us has. With the world of online business available and waiting for anyone with a specific drive and a bit of determination, coupled with the tendency of audiences to enjoy growing with creators, there is very little standing in the way of starting small and building an amazing community on whatever online platform you prefer. One of the best messages to keep in mind is to approach your projects with courage and curiosity, embodying fearlessness while staying open to learning. The way you do things does not need to be perfect, rather your methods and style can be streamlined and improved over time. Getting your feet wet rather than standing and looking at the water, wondering how cold it is will be a stepping stone to success that you may not even have imagined yet. Today’s guest is Aron, and he is one of my best friends. We met at the University of Miami where we took classes together. So for a dose of inspiration, motivation, and the reality of what it means to take a leap, listen in to this great conversation!

Key Points From This Episode:

• The benefits of starting small with simple tools when beginning a journey of content creation. 
• Learning new skills as you work online; the accumulated self-development that occurs. 
• The organic growth of a community as your audience is attracted to you. 
• Taking the important steps to start and avoiding analysis paralysis.
• Self-awareness and knowledge; no one can be better at being you than you can!
• Dealing with self-doubt and methods for dealing with psychological hurdles. 
• Approaching life and work with an attitude and goal of freedom.
• Building confidence every day through conscious decisions and actions. 
• How to turn failure into positive and utilizing the opportunities for learning. 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

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When it comes to diet trends and health supplements, it can be difficult to know who to trust, especially on online platforms like YouTube or Instagram. Our guest today, Dr. Spencer Nodalsky, is a physician who advocates for lifestyle changes before pharmaceuticals and is known as ‘The Doctor Who Lifts’ in honor of his active lifestyle. During his undergraduate program, he studied Exercise Science and pre-med while wrestling in the heavyweight class at the University of North Carolina Chapel Hill. He went on to pursue a medical degree at Edward via the College of Osteopathic Medicine where he began advocating for the concept of nutrition and exercise as medicine. During his residency, he studied and specialized in obesity medicine and lipidology. He currently serves as chief physician at Renaissance Periodization. In our conversation, we hear from Dr. Nadolsky about how he uses humor to share his message of ‘lifestyle as medicine’ and why it’s important to lead by example as a doctor and prioritize your health. Tuning in you’ll hear us discuss how exercise can assist insulin sensitivity and why metabolic health is largely determined by your insulin levels. Later, Dr. Nadolsky unpacks how to approach training for endurance events and how to avoid the adverse effects of overtraining. We delve into the complexities of obesity, why it’s not a choice, and why it’s so difficult to lose weight once your body experiences a setpoint reset. Find out Dr. Nodalsky’s thoughts on online diet trends like biohacking and why elitists in the health and wellness space don’t react well to his humorous memes. Join us today for a fascinating discussion on diet trends, health, and exercise!

Key Points From This Episode:

• How Dr. Nadolsky first became interested in memes and his approach to creating them.
• We hear from Dr. Nadolsky about his mission to impart the message that ‘lifestyle as medicine’ in a humorous way.
• How exercise can assist insulin sensitivity.
• Dr. Nadolsky breaks down what it means to be insulin resistant.
• How exercise helps you transport glucose.
• Metabolic health is largely determined by one’s level of insulin sensitivity.
• How overtraining for endurance events can adversely affect your health.
• How to safely approach training for an endurance event.
• The benefits of cross-training for your long-term health.
• Allowing yourself the time to gradually prepare for an endurance event.
• Dr. Nadolsky shares some of his memes and how the health and wellness community has reacted to them.
• The toxic elitism that exists in health and wellness communities.
• Why obesity is not a choice, but a complex combination of factors over a prolonged period.
• How people with obesity have the added challenge to weight loss by having a setpoint reset where their bodies fight to hold onto weight.
• Dr. Nadolsky’s view on ketogenic diets and why it’s primarily for individuals struggling with specific issues like epilepsy.
• Dr. Nadolsky shares his views on biohacking and why it’s primarily a marketing term with baseless claims.
• Why it’s good to eat according to your hormonal menstrual cycle.
• Which experts we should be listening to in the bio-optimization space.
• Why you should focus on outcome data versus mechanistic data.

Links Mentioned in Today’s Episode:

Dr. Spencer Nadolsky

Dr. Spencer Nadolsky on Instagram

Dr. Spencer Nadolsky on LinkedIn

Know Your Physio Podcast

Andrés Preschel

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Everyone is faced with plenty of questions when it comes to health and nutrition. What kind of people should you listen to online and on social media when it comes to health and nutrition? How can you change your lifestyle to better support your health? What is the benefit of fasting? Today’s episode is packed with useful information that will empower you on your journey to health. We speak to Ella Davar, who marries science and holistic ancient wisdom to create powerful nutritional solutions that support health and wellness. Ella explains to us why there is no single diet that is best for humans, we talk about listening to our bodies and explore the different kinds of testing that can guide our diets. We talk about dates, sugar, and blood sugar composition and Ella answers the question of whether you should be more concerned with blood glucose or food sensitivity. Ella stresses the importance of eating according to your hormonal cycle and taking personal responsibility for your specific dietary needs. Next, we touch on Ella’s exploration of the history of Mediterranean diets and we talk about how lifestyle changes can support overall wellness. In closing, we agree that prioritizing your health empowers you to better serve everyone in your life, including yourself, and land on the pearl of wisdom that flexibility is the best possible foundation. Join us for a jam-packed episode that will change your perspective on nutrition and wellness. We hope you tune in!

Key Points From This Episode:

• What it means to have a holistic approach to nutrition and wellness.
• The mind-body connection and the role of ancestral wisdom. 
• Why there is no single diet that is best for humans.
• Why you have to listen to your body and become the master of your body.
• The value of biochemical testing: insulin, immune biomarkers, blood glucose, stress and sex hormones, microbial and food intolerance testing.
• Dates, sugar, and blood sugar monitoring.
• Whether you should be more concerned with blood glucose or food sensitivity.
• Eating according to your hormonal cycle.
• Ella’s exploration of the history of Mediterranean diets and why this cuisine is superior.
• The importance of personal responsibility and personalization. 
• The value of tapping into the wisdom of your body.
• Approaching trial and error with self-compassion and self-kindness.
• How changing your lifestyle as a whole supports overall wellness.
• How prioritizing your health empowers you to better serve everyone in your life.
• Why flexibility is the best possible foundation.

Links Mentioned in Today’s Episode:

Nutritionist Ella
Ella Davar on LinkedIn
Ella Davar on Instagram

Know Your Physio Podcast

Andrés Preschel

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We have an extra-special, stand-out episode for you today with none other than Dr. Shawn Baker, a leading expert in the field of red meat protein and the CEO and co-founder of MeatRx! Shawn is a speaker, podcast host, father, author, and physician, and we get to hear all about the evolution of his nutrition philosophy and his approach to helping more people eat more meat every day! We get into a deep conversation with our guest, discussing the carnivore diet that he promotes from many different perspectives, getting into his good intentions, the mission behind his work, and his ultimate goal of helping people live longer, healthier lives, an aim we fully support here at the Know Your Physio Podcast! You may recognize Dr. Baker from his videos making fun of vegans on TikTok, but as you will see there is much more to him than that, and he explains why that branch of his brand is necessary in order to promote his message. Dr. Baker talks about why meat is the original superfood, some illuminating information on protein, and so much more that you are not going to want to miss. Listen in with us to hear it all.

Key Points From This Episode:

• Setting the record straight on the carcinogenicity of red meat! 
• Looking at the quality and health impacts of the meat industry today compared with our ancestral diets.
• Dr. Baker's mission as a physician is to bring information to more people about their health.
• Getting away from junk food in the same way as other health hazards.
• The amounts of red meat that need to be consumed to accrue the benefits that Dr. Baker has identified. 
• Clarifying what Dr. Baker means by the term 'carnivore'; the exact components of his diet. 
• Effects on the kidneys and liver from high protein intake. 
• Looking at the carnivore diet and athletes; different practices for certain performance.
• Assessing your need for red meat and Dr. Baker's recommendations for the tests you can do yourself. 
• Dr. Baker's thoughts on protein shakes and powders and why he prefers other sources.
• Considering the relationship between cholesterol levels and high intake of meat. 
• Misconceptions and uninformed opinions about the carnivore diet.
• The processed nature of so much meat and the different kinds of sausage that are available.
• Gut health and the carnivore diet; the surprising findings of the latest research.  
• Dr. Baker addresses environmental questions around animal agriculture.
• Thoughts on the slaughter of animals in the name of food: Dr. Baker's response. 
• The truth behind the vegan agenda and what motivates anti-meat lobbies.  
• Dr. Baker's own path to his current philosophy and the important steps in the process. 
• Where to start with a carnivore diet: Dr. Baker's recommendations for the best sources of animal protein. 

Links Mentioned in Today’s Episode:

Shawn Baker

The Carnivore Diet

MeatRx

MeatRx Podcast

Shawn Baker on Twitter

Shawn Baker on Instagram 

Andrés Preschel

Know Your Physio Podcast

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