Know Your Physio

I spent a decade convinced I had a "broken brain," relying on the highest dose of Adderall just to get by. But what if the biggest struggle of your life becomes your greatest strength? In this special episode, originally recorded during my conversation with Adam Metwally on his podcast 'That One Time,' I'm sharing that very personal story. I recount the 10 years on medication (from age 8 to 18), the anxiety, the feeling of being disconnected, and the pivotal moment I discovered neuroplasticity – the key that unlocked incredible academic success and helped me get off meds for good.

Together with Adam, I break down the 4 Pillars that were foundational to my transformation: Sleep, Nutrition, Movement, and Mind. You'll hear the specific, actionable strategies I personally used – like optimizing light exposure for circadian rhythm, managing core body temperature for deep sleep, fueling my brain with targeted nutrition (and avoiding common pitfalls like processed foods and potential heavy metals), harnessing progressive overload training for mental resilience, and implementing powerful time and attention management techniques that allowed me to thrive without medication.

Ultimately, I learned to reframe that challenging decade not as a curse, but as the "best thing that ever happened" because it led me to dedicate my life to this work. This conversation goes beyond just my story; it’s about turning struggle into strength and reclaiming your power through understanding your own biology. If you're looking to enhance focus naturally, navigate the complexities of ADHD or stimulant medication, or optimize your cognitive performance by mastering the fundamentals, I encourage you to listen to this deep dive recorded on 'That One Time with Adam Metwally'.

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TIMESTAMPS:
00:00 From Adderall to Empowerment
11:20 The Four Pillars of Health
17:12 Mapping an Ideal Week for Focus
20:03 The Science of Sleep and Dopamine Sensitization
39:37 The Role of Supplements in Sleep Management
44:13 Nutrition Strategies for ADHD
56:11 Heavy Metals and Their Impact on Health
01:06:40 Exercise and ADHD: Finding the Right Routine
01:10:45 Mental Health: The Final Pillar
01:11:40 The Interplay of Nutrition, Sleep, and Recovery
01:15:31 Mastering Attention Management
01:21:32 The Power of Planning and Time Management
01:24:01 Transforming Perceptions of ADD
01:29:23 The Journey to Self-Actualization
01:32:18 Exploring Natural Solutions for Focus
01:39:29 Finding Meaning in Life Through Authenticity

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Dive deep into the groundbreaking intersection of diabetes management and athletic performance with Phil Southerland, CEO and Co-Founder of Team Novo Nordisk, the world's first all-diabetes professional cycling team, and President of the Team Type 1 Foundation. In this powerful episode of "Know Your Physio," we explore Phil's incredible journey from a young man diagnosed with type 1 diabetes to a global advocate and elite athlete.

Discover the intricate science behind insulin, glucose, and ketone metabolism, and learn how to optimize these pathways for better diabetes control. Phil shares his personal experiences with exogenous ketones and discusses cutting-edge treatments like SGLT2 inhibitors. We also delve into the latest research on pre-exercise food ingestion and reactive hypoglycemia, providing practical strategies for managing blood sugar during physical activity.

Phil's innovative approach to diabetes and exercise, particularly through cycling, offers life-changing insights for anyone looking to improve their health. We discuss his global mission to educate and empower the 1.2 billion people living with diabetes, and his collaborations with the United Nations and Novo Nordisk.

Hear inspiring stories from Team Novo Nordisk's races and learn how they are redefining what’s possible with diabetes. Whether you're a healthcare professional, a person with diabetes, or a fitness enthusiast, this episode delivers crucial information and motivation.

Links Mentioned in Today’s Episode:

Super Sapiens

Team Type 1

Not Dead Yet: My Race Against Disease

Gary Hall Junior Olympic Swimmer

BioStrap

Book: The Joy Of Movement

Phil on Twitter

Phil on LinkedIn

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In this solo episode, I’m diving deep into one of my favorite metabolic hacks: the humble postprandial stroll. As a physiologist and health coach, I’ve seen firsthand how this 10-15 minute habit can outsize its effort—slashing blood sugar spikes, turbocharging GLUT4 transporters, and unlocking the soleus muscle’s “secret” glucose-burning superpowers. With metabolic chaos everywhere, I’ll break down why moving after meals isn’t just about steps—it’s about reclaiming energy, mood, and longevity through a lens of modern physiology.

I’ll geek out on studies to show why timing your walk matters more than duration, how calf raises can save the day when you’re stuck at a desk, and why chewing your food like an Ayurvedic pro pairs perfectly with post-meal movement. Spoiler: Big Pharma’s GLP-1 agonists? We can boost those naturally. I’ll also share why dinner timing + a stroll might be your sleep’s new best friend, and how skipping this habit keeps you on the blood sugar rollercoaster. 

This episode is for anyone tired of post-meal slumps, brain fog, or fearing carbs. I’m handing you the science to transform walking (or calf raises!) into a “micro-dose” of metabolic magic. Whether you’re optimizing for performance, longevity, or just want to feel lighter after meals, let’s make postprandial strolls your non-negotiable. Ready to move with your metabolism—not against it? Let’s stroll.

Looking to discover your science and optimize your life?

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Episode Overview: Health, Longevity, and High Performance. [00:00:11]
Benefits of Postprandial Strolls. [00:02:12]
Key Definitions: Postprandial Metabolism. [00:02:34]
Key Definitions: Blood Glucose and Insulin. [00:03:27]
Key Definitions: GLUT4 Transporters. [00:04:07]
Key Definitions: GLP-1. [00:05:01]
Key Definitions: Soleus Muscle. [00:05:55]
Influence on Digestion and Gut Health. [00:07:33]
Benefits of Calf Raises. [00:10:04]
Energy, Mood, and Longevity Benefits. [00:10:58]
Actionable Steps and Tips. [00:16:00]
Conclusion. [00:16:33]

Listen to Weight Management and Obesity Medication Podcast Episode

Important Links:

Chen et al. (2022): Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone Responses

Hamilton et al. (2022) A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation

Engeroff et al. (2023): After Dinner Rest a While, After Supper Walk a Mile?

Lipp et al. (2000): Effects of postprandial walking on delayed gastric emptying and intragastric meal distribution in longstanding diabetics

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In this inspiring episode, I’m joined by psychotherapist-turned-performance coach, Vin Infante. Having seamlessly blended therapy, coaching, and mentorship into a singular, powerful methodology, Vin is on a mission to elevate mental health, personal growth, and high performance to new heights. His journey is a remarkable story of resilience, starting with overcoming intense childhood bullying and culminating in an innovative practice that merges depth work with actionable strategies for lasting transformation.

My conversation with Vin delves into the origins of his unique hybrid approach, weaving together the introspective clarity of therapy with the dynamic challenges of coaching and the wisdom-sharing essence of mentorship. Vin shares how he discovered a path that not only addresses the roots of pain and trauma but also energizes clients to set compelling goals and uphold the standards needed to achieve them. We explore his personal evolution, from facing fear and self-doubt to establishing himself as a trusted advisor for executives and high performers who crave deeper fulfillment alongside professional success.

This episode is an illuminating look at the importance of taking ownership of one’s own narrative. Vin’s insights on mastering identity, setting boundaries, and building a clear sense of purpose. Whether you’re a budding entrepreneur, an established leader, or someone eager to accelerate personal growth, Vin’s perspective offers a refreshing roadmap to nurturing mental well-being and realizing your fullest potential. Tune in and discover what it takes to consciously create a life you truly love.

Struggles with bullying and isolation [00:03:42] 

Gaming as a social connection [00:14:27]  

Embracing self-identity for happiness [00:22:32] 

Five aspects of mastery [00:29:27] 

Good advice from friends [00:37:55] 

Embracing hardship for growth [00:44:35] 

Therapy versus coaching effectiveness [00:55:15] 

Purpose beyond personal success [01:05:32] 

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In this immersive solo episode, I’m thrilled to explore the transformative potential of breathwork for performance, mental clarity, and a more fulfilling life. Drawing on my background as a physiologist and neuroscientist, I reveal why simple changes in your breathing can shift the balance between sympathetic and parasympathetic activity—ultimately refining your body’s response to stress, digestion, and sleep. By honing these natural rhythms, we can create lasting benefits with minimal effort.

Throughout our journey, you’ll discover the 44-Second Breathwork Trifecta—my go-to toolkit for upgrading your mealtime mindfulness, conquering stressful moments, and preparing your mind and body for deep, restorative rest. We delve into the surprising science behind heart rate variability, the powerful 4-7-8 breathing method, and practical tips for ensuring that every breath truly counts. Whether you’re at the dinner table, in a high-stakes meeting, or winding down at night, these techniques offer an instant reset for your nervous system.

This episode is a must-listen for anyone seeking a quick and effective way to optimize daily life through mindful breathing. From enhancing digestion and curbing emotional cravings to boosting focus and reclaiming peaceful sleep, you’ll learn how to leverage these easy, evidence-based strategies any time you need them most. Tune in to experience a new level of vitality—one breath at a time.

Looking to discover your science and optimize your life?

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Importance of applied breathwork 00:00:10

Mindful eating and breathwork 00:06:32

Applied breathwork for better sleep 00:10:09

Breathing techniques for relaxation 00:14:31

Visit KYP Blog:
https://knowyourphysio.org/learn

Important Links:

Dr. Andrew Weil’s 4-7-8 Tutorial
Breath: The New Science of a Lost Art by James Nestor
PubMed Article on Heart Rate Variability
Validation Study of a Commercial Wearable Device to Automatically Detect and Estimate Sleep

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In this illuminating solo episode, I dive deep into the interconnected realms of applied physiology and neuroscience to explore how honoring our evolutionary design can transform the way we live, perform, and thrive. With a focus on bridging the gap between the world within us and the rapidly evolving modern world around us, I break down the fundamental principles of how our bodies and brains are designed to function under "normal conditions"—a concept that feels increasingly distant in today’s fast-paced, convenience-driven lifestyle.

From the role of intermittent fasting in tapping into evolutionarily conserved mechanisms to the power of hormetic stressors like exercise, cold exposure, and mindful breathing, this episode unpacks how intentional, evidence-based lifestyle choices can support neuroplasticity, resilience, and overall well-being. I emphasize the importance of understanding key biomarkers like heart rate variability (HRV) to track and optimize our nervous system's adaptability and share actionable insights to help you integrate progressive, sustainable practices that elevate both mental clarity and physical performance.

Whether you're navigating a health plateau, looking to build healthier habits, or simply aiming to deepen your connection with your body and mind, this episode offers a practical roadmap to reclaiming control over your physiology and psychology. Join me as I reflect on my own journey from dependency on external solutions to achieving self-mastery through a deeper understanding of how our bodies are designed to thrive in an ever-changing world.

Looking to discover your science and optimize your life?

APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Key Points From This Episode:

Gap between modernity and physiology [00:01:06] 

Intermittent fasting and longevity [00:04:50] 

Heart rate variability and stress [00:09:21] 

Neuroplasticity and mental health [00:14:12] 

Visit KYP Blog:
https://knowyourphysio.org/learn

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In this insightful solo episode, I take a deep dive into one of the most pressing challenges of our modern age—managing our phone use. As we welcome a new year, it's the perfect time to reflect on how we spend our most precious resource: time. Through actionable advice and personal anecdotes, I explore the often-overlooked impact of excessive screen time and its ripple effects on our productivity, relationships, and overall well-being. This episode is all about reclaiming control and using technology intentionally to enrich, not detract from, our lives.

From turning off non-essential notifications to curating a minimalist home screen, I share practical strategies that have transformed the way I interact with my phone. Drawing on my own experiences with ADHD and the challenges of staying focused in a hyper-connected world, I offer tools and techniques to reduce distractions, enhance presence, and cultivate meaningful connections. I also highlight powerful apps like One Sec and Opal, as well as lesser-known hacks to make your phone a tool for growth rather than a source of constant interruption.

This episode is a call to action for anyone looking to break free from the cycle of mindless scrolling and instant gratification. Together, we’ll explore the importance of boredom, the value of delayed gratification, and how intentional phone use can lead to a more fulfilling and purpose-driven life. Tune in for a fresh perspective on managing your tech habits and starting 2025 with clarity, mindfulness, and focus. Let’s take back our time and use it to become the best versions of ourselves.

Looking to discover your science and optimize your life?

APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium

Key Points From This Episode:

[00:00:24] Managing phone use intentionally.

[00:05:35] Managing phone addiction effectively.

[00:11:21] Importance of being bored.

[00:13:45] Delayed gratification over instant pleasure.

Apps:

1. One Sec
   • A mindfulness app designed to interrupt impulsive phone use and promote intentional behavior. Mentioned as a highly recommended tool to manage screen time and reduce distractions.
2. Opal
   • An app that helps block distractions and improve focus by managing app usage and promoting mindfulness.

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In this thought-provoking episode, I have the pleasure of hosting Dr. Chris Rhodes, the CEO and Co-Founder of Mimio Health. A trailblazer in the field of biomimetics and regenerative health, Dr. Rhodes shares his groundbreaking research on fasting, longevity, and tapping into the body’s evolutionarily conserved mechanisms. With years of expertise and a passion for pushing the boundaries of human biology, he unveils how his work is redefining health optimization for the modern world.

Our conversation dives deep into the science behind fasting and the revolutionary approach of biomimetic supplementation. Dr. Rhodes explains how Mimio Health's innovative formulation recreates the benefits of a 36-hour fast, activating metabolic pathways to enhance cellular health, longevity, and resilience—all without caloric restriction. From understanding the role of key metabolites like spermidine and nicotinamide to exploring the intersections of fasting, exercise, and mental clarity, this episode offers a masterclass in harnessing the power of biology to thrive in today’s environment.

This episode is a must-listen for anyone curious about unlocking their body’s innate potential for healing and renewal. Dr. Rhodes’ insights shed light on how fasting mimetics can improve everything from metabolic health to biological age, while also empowering listeners to take charge of their own well-being. Whether you’re new to fasting or looking to optimize your health with cutting-edge science, this conversation will leave you inspired to explore what’s possible when we align with the natural brilliance of our biology. Tune in and take the first step toward unlocking your full potential!

Looking to discover your science and optimize your life?

APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium

Key Points From This Episode:

Evolutionarily preserved mechanisms [00:00:11]
Fasting and longevity research [00:08:06]
Hormetic stress and fasting benefits [00:12:00]
Psychological benefits of fasting [00:16:00]
Alternate day fasting benefits [00:21:23]
Fasting mimetic supplement Mimio [00:37:09]
Exercise and regenerative mechanisms [00:45:06]
Autophagy activation by spermidine [00:47:01]
Appetite suppression and metabolism [00:54:16]
Exogenous ketone esters in formulations [01:01:13]
Power of self-healing [01:09:08]

People

Dr. Chris Rhodes

• LinkedIn
• Official Website

Dave Petrino

• LinkedIn

Books and References

Elegans Research

• Resource on C. elegans

Spermidine and Autophagy

• Research Article: Study on Spermidine and Autophagy

Hormetic Stress Mechanisms

• NIH Resource: Hormesis in Biology

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In this empowering solo episode, I dive deep into the science of carbohydrates and their profound impact on mental and physical performance. As your host, Andres Preschel, I share actionable insights on how to harness the power of carbohydrates by considering factors like glycemic index, timing, and exercise intensity. This episode is designed to help you understand the crucial role of carbs in fueling your body and mind while dispelling myths around carb phobia.

I break down the art of tailoring your carbohydrate intake to your activity levels, explaining how to maintain steady energy, optimize exercise performance, and avoid the pitfalls of hyper- or hypoglycemia. Through relatable analogies and real-life strategies, I guide you on how to adapt your nutrition to match your daily demands, ensuring both stability and peak performance throughout your day.

Whether you’re seeking to elevate your workouts, sustain mental clarity, or refine your nutritional habits for longevity, this episode is a practical roadmap to using carbohydrates as a powerful tool for health optimization. Tune in to learn how to make carbs work for you and achieve your highest potential in all aspects of life!

Looking to discover your science and optimize your life?

APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium

Key Points From This Episode:

Carbohydrates as efficient fuel source. [00:01:10] 

Carbohydrate glycemic index explained. [00:05:17] 

Meal timing and carbohydrate intake. [00:09:10] 

Andrés Preschel

• LinkedIn Profile
• Instagram (@andrespreschel)
• Twitter (@andrespreschel)

Official Website:

• knowyourphysio.org

Personal Website:

• andrespreschel.com

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In this insightful episode, I am joined by Chris Mirabile, a visionary in the field of longevity and the founder of Novos, a company at the forefront of combating aging through science-backed strategies and natural innovations. Chris shares his personal journey of health challenges and triumphs, which led him to a lifelong commitment to understanding the science of aging and optimizing human potential. His mission to bridge the gap between cutting-edge biotech and accessible health solutions has made him a trailblazer in the field of longevity.

Our conversation dives deep into the 12 hallmarks of aging, a revolutionary framework for understanding the biological mechanisms behind the aging process.  We also explore actionable lifestyle changes and the synergistic role of nutrition, supplements, and mindfulness in enhancing healthspan and lifespan.

 From the potential of senescent cell management to the transformative power of personalized health strategies, Chris provides valuable insights for anyone seeking to live a longer, healthier, and more vibrant life. Tune in to uncover the secrets to slowing aging and unlocking your full potential.

Looking to discover your science and optimize your life?

APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium


Key Points From This Episode:
Health transformation through adversity [00:05:06]
Defining aging at the cellular level [00:09:41]
Novos Longevity Diet Optimization [00:12:29]
Nutrient inadequacies in modern diets [00:17:04]
Testing for vitamin levels [00:20:29]
Iron levels and health risks [00:24:51]
12 hallmarks of aging [00:29:22]
Cellular senescence and longevity [00:31:51]
Fasting mimetics and longevity [00:35:54]
Trace doses of lithium benefits [00:39:44]
Telomere shortening and lifespan [00:45:10]
Stem cell exhaustion and aging [00:48:17]
Microbiome dysbiosis and health [00:51:31]
Synergistic effects of formulas [00:56:48]
Lifestyle strategies affecting aging [01:03:12]
Nervous system's impact on supplements [01:06:07]
Longevity accessibility for everyone [01:10:34]
Slowing down aging [01:12:17]


SlowMyAge

• Website

Novos Labs

• Website

Novos Life App

• Free mobile app available on iOS and Android, featuring a biological age test, personalized lifestyle guidance, and integrated LLM (AI-powered guidance).

People

Chris Mirabile

• LinkedIn Profile
• Instagram (@slowmyage)

Andrés Preschel

• LinkedIn Profile
• Instagram (@andrespreschel)
• Twitter (@andrespreschel)

Dan Buettner

• Wikipedia
• Blue Zones Official Website

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