A recap of AMA #66 - Your New Normal

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What is "Body Weight Set Point" and how can you change it? 

Full Show Notes Coming Soon... 

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Dean and Justin discuss mobility, fitness, over training, and quality of life. 

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Topics Covered:

06:17 - Welcome, Dean!  

08:42 - Dean’s beginnings with movement practice and athletics…  

12:50 - Mainstream Fitness ignores critical aspects of human health…  

16:25 - Most common issues for fitness “beginners”…  

23:30 - Building a Foundation of Mobility for “rapid results”…   

27:30 - Dean’s favorite exercises and workouts…  

35:13 - Yoga for self-care…  

41:00 - Most people are over training… for no reason!  

46:30 - Dean’s top advice for overweight individuals…  

52:30 - Man Flow Yoga to fix your posture…  

56:43 - Can anyone do Man Flow Yoga? Even beginners?  

59:23 - Wrap up and how to get in touch with Dean!  

Why Custom Nutrition works... for Everyone! 

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A quick recap of AMA #65 - If You Don't Love Fitness

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If you don't love fitness, or you can't prioritize it, here's what to do:

My Minimum Effective Dose Recommendations:

Workout Time Per Week = Hours (or less) per week. Total! 

Time Per Workout = 20-30 Minutes.

That's it... Seriously! Before I continue, there are 168 hours in a single week. 

Subtract 8 hours of sleep per night, you’re left with 112 hours each week.

If you work 40 hours per week, you’re then left with 72 hours…

I’m asking for 2 of them.

Let’s be realistic here. I’m a busy guy. But even I am not so busy that I can’t give up 2 of 72 hours!! 

What To Do Each Week:

2x per week = Hip hinge movement

1x per week = Pulling Movement

1x per week = Pushing Movement

2x Per Week = Yoga/ Mobility - These two yoga sessions should feel like a workout! You should get a good little sweat going! 

The beauty of this is you can combine the hip hinge movements with the pull and push movements! 

Example Week:

Monday = Squats and Chin-Ups (20 minutes)

Tuesday = Rest or take a walk outdoors

Wednesday = Yoga Flow (20-30 minutes)

Thursday = Squats and Pull-Ups (20 minutes)

Friday = Rest or take a walk outdoors

Saturday = Yoga Flow

Sunday = Rest or take a walk outdoors

That's really all you need to be a happy, healthy, mobile human being!!

Will this help you win the CrossFit Games?! Of course not! But who cares?!

I'm just trying to help average, everyday people, find ways to include fitness in their daily lives! 

For those of you that just really don't love fitness... Stop feeling guilty! 

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My thoughts on Credentials for conventional nutrition and medical fields... 

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A recap of AMA #64 - Hitting Macros, Tracking Ketones, Cold Showers and Functional Medicine

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Q: Just started a week ago and I’m all in. But I find it hard to hit all my intake goals for the day. Do you habe any good tricks or ideas such as snacks or when to eat.

Q: Am I stuck w sweet potatoes as my only healthy carb, aside from PPP? I usually need approx 20 grams of carbs per day but no additional fat or proteins.

Q: What’s a good carb to eat post WO when dealing with Candida overgrowth if I don’t want to drink Post WO PPP every time?

Q: Ketones - My Functional Medicine Doctor ask me if I measured my Ketones. I don’t know how. What to do. What to buy…

Q: As my weight comes off will my “apron belly” sag? Can I prevent that from happening?

Q: Question about cold showers - do you still get the full benefit if you don’t get your head wet? I don’t wash my hair everyday and therefore don’t put my head under the cold water in the mornings. Wondering if that takes away from the benefits or not.

Q: From your view point in the functional medicine world, how do you view nurses in the functional medicine setting? Also, do you have any resources on how to go about looking into being a functional medicine nurse for those that have their BSN RN degree?

This episode is just packed with information! Everything from hitting macros, to tracking ketones, cold showers, autophagy and Functional Medicine! 

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A recap of AMA #63 - Studying Studies

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