Probably the most rewarding part of running NBT is getting on the phone with someone who has been working with us for six or 12 months. I recently had a check-in call like this with our client, speech pathologist Lisa Walker. Lisa reached out to us back in March for help with getting her health on track. Six months in, she was excited to report that many of her decades-long symptoms have resolved, she's lost weight, and she now has the energy to do the things she wants to do.

On this podcast, Lisa and I discuss her recovery from chronic illness, which included years of struggle with digestive problems, headaches, back pain and fatigue. While working with NBT Coach Clay Higgins, Lisa adopted a diet that works for her without counting calories or macros, and she's implemented lifestyle changes that have vastly improved her sleep and quality of life. Lisa isn't an elite athlete - she's just someone who was willing to roll up her sleeves and make some changes in return for a life she can be excited about.

Here's the outline of this episode with Lisa Walker:

[00:00:26] Lisa's background and health journey before NBT.

[00:06:31] But I'm not an athlete!

[00:07:16] Starting with NBT.

[00:09:49] Diet changes over the years.

[00:13:36] Whole30.

[00:16:05] Visbiome probiotic.

[00:17:35] Headaches - gone.

[00:20:00] Body composition changes.

[00:21:11] Energy in food can vary by up to 50% depending on the processing; Study: Barr, SadieB, and JonathanC Wright. "Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure." Food & nutrition research 54.1 (2010): 5144.

[00:24:17] Managing stress.

[00:26:03] Sleep: before and after.

[00:27:11] Sleep as a keystone behavior; Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD.

[00:27:41] Greg Potter's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.

[00:29:56] Movement.

[00:30:53] Blood Flow Restriction (BFR) training. Podcasts: Blood Flow Restriction Training for Improved S, trength, Performance, and Healthspan, Blood Flow Restriction Q&A with Jim Stray-Gundersen, and Blood Flow Restriction Training: Science and Application.