Life By Design with Dr. Jamie Richards

Growing up there was always a debate as to which should be done first, weights or cardio? Of course, every side had its pundits. You should always do cardio first because that will make you more cut, always do weights first because that will help you develop more mass, never do cardio, never lift heavy...I'm sure you've heard it all. The answer to the question is one of either two things: It doesn't matter which comes first or it depends on what you want to do. In the example from the paragraph above, the standard was always weight loss and body composition. In that regards, the answer, in case you were wondering, is that it doesn't matter since weight loss and getting 'ripped' is more about diet than exercise anyway. Now when it comes to learning a new skill, the answer could be much different. A research team from McGill University discovered that a getting as little as 15 minutes of exercise after trying to learn a new motor skill has increased the retention of the learning of that skill. So what does this mean? Maybe nothing just yet, but it could have vast implications to rehab, and your ability to learn new skills. It means that if you're learning a new skill in your gym like squatting, mobility movements, snatch, clean, muscle up, etc. you should stick around and do at least 15 of activity after you've practiced. It's also related to chiropractic in a sense because 'priming' the nerve system is involved. What We Covered

• A review of the study and what it could mean
• How you can start to apply this to your own life. Little hinges swing big doors so you won't have to change anything drastically
• A general review of sound training principles to help you make sure you're covering the basics

For full show notes visit:

http://www.lifebydesign.com/podcast

Which diet is the best one? Should you be a vegetarian or a vegan? What about paleo, is that right for you? I'm sure you've heard you could lose a ton of weight doing 'keto,' or maybe Atkins is better? Is meat OK to eat or does it cause cancer? What about fasting, should you do three days fasts or just a little every day? What if you only want to lose weight? I heard there's a new supplement from the rain forest that's helping people lose 10 pounds in 5 days without having to change their diet. Yes nutrition is very confusing but I don't believe it has to be. I think it can be made to be simple. Simple, however, is not easy. Simple means easy to understand. I believe I can explain nutrition to you in a simple, easy to understand way, that would make perfect sense. The information is easy to understand - it's much harder to apply because application takes patience, time and effort. The purpose of this podcast is to give you a straightforward plan that you could follow, and it would help improve your nutritional habits as well as improve your health. What We Covered

• The difference between a requirement and strategy. There is so much self-righteousness in the world of nutrition that it makes my stomach turn. What if we just taught you what your body needed, and left the details up to you.
• Fixing your diet is not going to be easy. There won't be a million different steps that you need to do, but it will still take some discipline and time.
• Which app you should download.
• What you should keep track of the most.
• The one absolute necessity that you need to be sure to do.
• The two most important things to remember when changing your diet.

For full show notes visit:

http://www.lifebydesign.com/podcast

Let's suppose that you could create a time machine and that you could travel back in time 20 years and visit yourself. What would you say? Other than the obvious, play these lottery numbers, don't visit this part of the world at this time, bet on this team to win the Super Bowl, what would you say? Knowing what you would say to your 20 years younger self is a valuable exercise, but paradoxically enough, it's not useful to you now, it's relevant for your future self. Aren't you stunned at how young you feel now? If someone were to tell you 20 years ago that you would feel as young as you do that day at 40, or 65, or 80, would you believe them? If you remember back to when you were a kid, 40 wasn't just old, it was finished, you were done. Now, at 40 you realize that you still feel 20, and have a whole life in front of you. The purpose of this podcast is to help you understand two things: that the same things you would have told yourself 20 years ago apply now more than ever and that regret is the worst human emotion. Failure and fear, the two emotions you think you currently dislike and want to avoid at all costs, are nothing compared to the pain and bitterness of regret. What We Covered

• What we would tell ourselves if we could travel back in time to speak with our 20-year-old younger selves?
• Why the real purpose of this exercise is to frame your life in miniature. If you look back over your last 20 years with pain and regret, how painful will it be when you look back over your whole life, with no ability to change, at the end of your life?

For full show notes visit:

http://www.lifebydesign.com/podcast

There was a great article posted from our friends over at T-nation titled "Do these exercises forever." The purpose of the article, which has been linked below for your reading pleasure, was to give you 5 exercises that you absolutely must do if you want to continue using your body into your old age. The exercises were chosen based on the most common day to day stresses that you would likely experience. We love and agree entirely with these exercises, however there is one crucial thing missing from the article - the motivation. Or, in Life By Design terms, the why behind the what. If you're not motivated to do something, it will never get done. We see more obesity and inactivity than ever before, yet we know more about nutrition and exercise science than we ever have. You've never had more access to free knowledge and free information regarding what to eat and how to train, still, more and more people are finding it harder and harder to keep their health on track. The purpose of this podcast is to go back to the basics of Move By Design, describe and discuss motivation as fundamental and give you some advice for starting to apply the Move By Design protocol to your life. Here Is What We Covered

• The basics of exercise human physiology. What you think your body needs is not everything it does need. The purpose of movement is to help fulfill those requirements so your body can be at it's best.
• The basics and importance of motivation. Why motivation is your driver and, why a lack of motivation has barely anything to do with a lack of knowledge.
• How to give your body what it needs and meet it's physical requirements.

For full show notes visit:

http://www.lifebydesign.com/podcast

Price is what you pay; value is what you get. -Warren Buffet What would your life look like if you started thinking about value over cost? What if the conversation was more focused on the worth of something vs. how much you had to pay? You are an investor. I'm not sure if anyone has ever told you that, but it is entirely true. Of course, like a million other ideas and concepts, investing (at least to most) has been linked to money. When you hear investing you think of putting your money somewhere and over time you either get more of it or you lose it. This is true, it is one kind of investing but let's not forget that money is only one kind of value, there are others too. The best part about value is you get to decide what's valuable to you, and what's not as useful. This is why, going full circle, you are an investor. The purpose of this podcast is to help you understand the Value Investor's mindset and slowly start to apply this thinking to your life to make you wealthy - not just monetarily but in every aspect. What We Covered:

• Why it all starts with you, your values, your desires and making your life about a purpose.
• Why you should really look at yourself as the CEO of your life and treat your life objectively like a business. I know this sounds cold and almost dirty, but it really is the best mindset to have.
• Why not paying now for things that seem 'expensive' could cost you much much more in the future.
• Why return is a much more important number than cost and worthy of your attention.

For full show notes visit:

http://www.lifebydesign.com/podcast

Trends are always fun to follow...they're fun because it's a glimpse of where the current thinking is at and most importantly where its' going.

It also gives you good insight into what problems we are facing and how we are trying to solve them.

The purpose of this episode is to review the article on the top health trends of 2018 and share our insight into which ones we love, which ones we don't and most importantly, we share what you can do to either buck or ride the trends to success.

What We Covered

• Principles over tactics. Unfortunately, what's not going to change in the popular media is the search for the next quick fix vs. the long-term strategy that will get you what you want (but takes longer and is much harder to do). The article discusses Moringa and skin protection from pollution and technology, without bothering to mention the basics - good basic nutrition. If the Golgi berries didn't do it, then another plant, no matter how rare, won't either.
• The increasing use of Technology. YES!! It's about time tech is going to increase it's presence in health care. Enough waiting, enough scheduling, we love seeing people start taking their health into their own hands.
• Self-Care. We love the trend toward self-care, meditation, mindfulness; it's all great. Mental health has been a ever growing topic that is getting more exposure than ever before and the solutions tend to be more responsibility focused, which is a great trend.

For full show notes visit:

http://www.lifebydesign.com/podcast

Today we are examining a study from Frontiers in Neuroscience. I'm not sure if it's genuine or just good old dramatic copy writing but the study has been labeled as 'ground-breaking' by the researchers and press, but it just seems like common sense to us. The study involved studying 2 separate groups of mice. One group was allowed to live life normally while the other group was reduced to living with the restricted use of their hind legs. They observed both groups of mice for 28 days. After the 28 days they found that the mice who did not use their hind legs had 70% less neural stem cells compared to the normal group, oligodendrocytes also did not reach maturity in the 'no hind legs group'. as well, the no hind legs group noticed a decrease in blood oxygen and negative impact on CDK5Rap1 which is a gene associated with mitochondrial health. The researchers are hoping to apply this research to neurology diseases like Multiple Sclerosis and Spinal Muscular Atrophy to help strengthen exercise protocols for all diseases. The purpose of this podcast is to discuss the study further, it's implications and to help solidify the rational to continue promoting exercise and movement for not just for sick people, but for all people.

What we covered:

• The requirements and strategies for your body. Why you need to know these, why they will take the 'ego' out of health care, and how they will help you make the right decision.
• The Law of Adaptation. Your brain is powerful and creative but it's job is still to adapt to your environment, not create one for you.
• Our break down of the study and why we've known movement has been important for a long time.
• A good schedule for you to keep up with your training routine.

If you've ever been to an Eat By Design seminar you'll know that one of the principles is to stop counting calories. That's not to say that calories don't matter as they very much do, however, they are not the most important thing to focus on when you are trying to change your diet and improve your health. The quality (freshness & realness vs. how processed) of your food is far more critical to your health than the amount of it that you eat. Today we focus on the other side of the picture, specifically the value of "macro counting". How the amount of protein, fat and carbohydrate that you ingest has everything to do with weight loss, body fat percentage and some health factors like energy and sleep. We will also give you some basic recommendations on how you can learn more about how to count your macros if you're interested and which apps we use when we are tracking ours. The purpose of this podcast is to give you a basic general overview of macro counting and how to properly use it.

What we cover:

• A fundamental review of human nutrition. It's vital to understand the why behind something before you choose to do it.
• The basics. What is macro counting, who is it for, who is it not for, and how it affects your physiology.
• The potential traps that people who count their macros fall into how to avoid them.
• Why following the Eat By Design Principles will help you get the most from your macro counting while avoiding the pitfalls.
• Our favorite tools, apps, books and websites on tracking your macros.

You should believe that everything in your life is your fault, even if it's not. I don't want that to sound like an inflammatory or mean-spirited statement just one of fact. I've heard people, maybe even you, blame many of the problems of today on the 'entitlement' people have. I agree...thinking that you're owed something, just because you're here is a destructive way (and exactly the opposite of what I'm advocating) to live. I'm well aware that a lot of horrible things happen to good people every day. Violence, abuse, disease, loss, harm, all of it. I know that not everyone did something to make those things happen to themselves. I know people are unlucky and things happen. However, I stand true to my statement. It's still beneficial to act like it's your fault. The reason I'm standing true is if it's your fault it went wrong, it's your fault if it went right. You maintain the power, the control and the autonomy - not someone else. The purpose of this podcast is for me to share 2 pivotal moments in my life where I made the realization and conclusion that I wasn't acting responsibly and how 'blaming myself' for the outcome has made all the difference helping me become happy and more successful. What I cover:

• Why being diagnosed with cancer, the more and more I think about it, has been the best thing that ever happened to me.
• Why struggling in business early on was a powerful leverage point to realize and understand in principle how the power of self-responsibility needs to be applied to all aspects of your life.
• Examples of how this is serving me now.
• How to start making the jump in your own life.
• Why patience and time is important in creating a different you.

"Work hard", hustle & grind", "always be closing" are just some of the slang words associated with success in our culture. Of course, it's impossible to have any type of success without hours and hours of hard work. Stress vs. rest might be the one time where the concept of balance is an excellent way to understand the delicate relationship between the two. Balance is unique in helping you learn what you need to do to obtain your values. The purpose of this podcast is to help you understand the reasons for time off and downtime. It is not always (nor should it be) an extended period of time doing harmful activities to your body, it should time away from your central goals and principal value in life for the specific intent of getting closer to reaching those goals. What we cover:

• Why the purpose of your life has everything to do with your goals and values, and why it's something that you need to explicitly know to fully leverage rest and downtime.
• Why your mind and body need both times of stress and times of rest to help create the ideal life. Stress and rest exist in a symbiotic relationship with one another, and one of the keys you need to discover for yourself is how much and to what degree you need to focus on one and ignore the other and vice versa.
• The Life By Design definition of rest and how it's entirely and utterly different from what we've been taught to do.
• How self-awareness plays a vital role in using rest to it's full advantage.
• Strategies on how to create a rest and recovery routine that will work well for you.