Listen to this episode (01:32:49)

Download

Listen in a New Window

iTunes

Stitcher

SoundCloud

Leave a Review

Clammr It

Subscribe via RSS

Subscribe on Android

function sppClammrIt_667() {

var sppCurrentTime = document.getElementsByClassName("audioplayer-time audioplayer-time-current");

var sppCurStartTime = sppCurrentTime.item(0).innerHTML;

var sppReferralName = 'SimplePodcastPress';

var p = sppCurStartTime.split(':'),

s = 0, m = 1;

while (p.length > 0) {

s += m * parseInt(p.pop(), 10);

m *= 60;

}

var sppCurStartTimeMs = s * 1000;

var sppCurEndTimeMs = sppCurStartTimeMs + 18000;

var clammrUrlEncoded = "http://www.clammr.com/app/clammr/crop";

clammrUrlEncoded += "?audioUrl=" + encodeURIComponent("http://media.blubrry.com/plantyourself/traffic.libsyn.com/plantyourself/caldwell-esselstyn-2015-02-04.mp3");

clammrUrlEncoded += "&imageUrl=" + encodeURIComponent("http://plantyourself.com/wp-content/uploads/2015/02/essy.jpg");

clammrUrlEncoded += "&audioStartTime=" + encodeURIComponent(sppCurStartTimeMs);

clammrUrlEncoded += "&audioEndTime=" + encodeURIComponent(sppCurEndTimeMs);

clammrUrlEncoded += "&title=" + "PYP%20089%3A%20Dr.%20Caldwell%20Esselstyn%20on%20Ending%20the%20War%20Against%20Our%20Hearts";

clammrUrlEncoded += "&description=" + "http%3A%2F%2Fplantyourself.com%2Fpyp-089-dr-caldwell-esselstyn-on-ending-the-war-against-our-hearts%2F%20-%20I%26%238217%3Bm%20delighted%20to%20share%20my%20interview%20with%20one%20of%20the%20most%20important%20medical%20figures%20of%20the%2020th%20and%2021st%20centuries.%20I%20hope%20this%20recording%20will%20be%20around%20in%20a%20hundred%20years%20so%20my%20descendants%20can%20brag%20that%20great-great%20grandpa%20knew%20both%20T.%20Colin%20Campbell%20and%20today%26%238217%3Bs%20guest%2C%20Caldwell%20B.%20Esselstyn%2C%20Jr%2C%20MD.

Thoughts on the episode? Let us know.

In a recent email from Coach.me, a smartphone app devoted to positive habit formation, I was introduced to a healthy eating coach named Anjali Shah.

Click to subscribe to the Mindset Mastery Memo.

Support the show

Listen to this episode

Download

Listen in a New Window

iTunes

Stitcher

SoundCloud

Leave a Review

Clammr It

Subscribe via RSS

Subscribe on Android

function sppClammrIt_630() {

var sppCurrentTime = document.getElementsByClassName("audioplayer-time audioplayer-time-current");

var sppCurStartTime = sppCurrentTime.item(0).innerHTML;

var sppReferralName = 'SimplePodcastPress';

var p = sppCurStartTime.split(':'),

s = 0, m = 1;

while (p.length > 0) {

s += m * parseInt(p.pop(), 10);

m *= 60;

}

var sppCurStartTimeMs = s * 1000;

var sppCurEndTimeMs = sppCurStartTimeMs + 18000;

var clammrUrlEncoded = "http://www.clammr.com/app/clammr/crop";

clammrUrlEncoded += "?audioUrl=" + encodeURIComponent("http://media.blubrry.com/plantyourself/traffic.libsyn.com/plantyourself/anjali-shah-2015-01-13.mp3");

clammrUrlEncoded += "&imageUrl=" + encodeURIComponent("http://plantyourself.com/wp-content/uploads/2015/02/anjali-shah.jpg");

clammrUrlEncoded += "&audioStartTime=" + encodeURIComponent(sppCurStartTimeMs);

clammrUrlEncoded += "&audioEndTime=" + encodeURIComponent(sppCurEndTimeMs);

clammrUrlEncoded += "&title=" + "PYP%20088%3A%20Anjali%20Shah%20on%20Being%20%E2%80%93%20and%20Feeding%20%E2%80%93%20a%20Picky%20Eater";

clammrUrlEncoded += "&description=" + "http%3A%2F%2Fplantyourself.com%2Fpyp-088-anjali-shah-feeding-picky-eater%2F%20-%20In%20a%20recent%20email%20from%20Coach.me%2C%20a%20smartphone%20app%20devoted%20to%20positive%20habit%20formation%2C%20I%20was%20introduced%20to%20a%C2%A0healthy%20eating%20coach%20named%20Anjali%20Shah.%20Since%20a%20lot%20of%20the%20Coach.me%20community%20is%20in%20love%20with%20versions%20of%20paleo%2C%20I%20was%20happy%20to%20see%20a%20health%20coach%20dedicated%20to%20helping%20people%20transition%20to%20a%20truly%20healthy%20diet%2C%20with%20little%20or%20no%20animal%20products%20or%20heavily%20refined%20...

Thoughts on the episode? Let us know.

Lani Muelrath is one of the world's most accomplished wellness and fitness coaches. She combines cutting edge scientific research on fitness, diet, and mindset with an encyclopedic knowledge of behavorial science with a lifetime of experience helping people achieve health and happiness.

Click to subscribe to the Mindset Mastery Memo.

Support the show

Listen to this episode (01:27:34)

Download

Listen in a New Window

iTunes

Stitcher

SoundCloud

Leave a Review

Clammr It

Subscribe via RSS

Subscribe on Android

function sppClammrIt_652() {

var sppCurrentTime = document.getElementsByClassName("audioplayer-time audioplayer-time-current");

var sppCurStartTime = sppCurrentTime.item(0).innerHTML;

var sppReferralName = 'SimplePodcastPress';

var p = sppCurStartTime.split(':'),

s = 0, m = 1;

while (p.length > 0) {

s += m * parseInt(p.pop(), 10);

m *= 60;

}

var sppCurStartTimeMs = s * 1000;

var sppCurEndTimeMs = sppCurStartTimeMs + 18000;

var clammrUrlEncoded = "http://www.clammr.com/app/clammr/crop";

clammrUrlEncoded += "?audioUrl=" + encodeURIComponent("http://media.blubrry.com/plantyourself/traffic.libsyn.com/plantyourself/lani-muelrath-2015-01-13.mp3");

clammrUrlEncoded += "&imageUrl=" + encodeURIComponent("http://plantyourself.com/wp-content/uploads/2014/08/lani_muelrath.jpg");

clammrUrlEncoded += "&audioStartTime=" + encodeURIComponent(sppCurStartTimeMs);

clammrUrlEncoded += "&audioEndTime=" + encodeURIComponent(sppCurEndTimeMs);

clammrUrlEncoded += "&title=" + "PYP%20087%3A%20Lani%20Muelrath%20on%20Exercise%20and%20Other%20Fuels%20for%20the%20Plant-Based%20Journey";

clammrUrlEncoded += "&description=" + "http%3A%2F%2Fplantyourself.com%2Fpyp-087-lani-muelrath-exercise-fuels-plant-based-journey%2F%20-%20Lani%20Muelrath%20is%20one%20of%20the%20world%26%238217%3Bs%20most%20accomplished%20wellness%20and%20fitness%20coaches.%20She%20combines%20cutting%20edge%20scientific%20research%20on%20fitness%2C%20diet%2C%20and%20mindset%20with%20an%20encyclopedic%20knowledge%20of%20behavorial%20science%20with%20a%20lifetime%20of%20experience%20helping%20people%20achieve%20health%20and%20happiness.%20She%26%238217%3Bs%20just%20written%20a%20new%20book%2C%20The%20Plant-Based%20Journey%2C%20...

Thoughts on the episode? Let us know.

Today's podcast guest, Martin Gibala of McMaster University in Ontario, Canada, has been studying that question in his lab for a decade. And his answer is a great piece of news for folks like me who may have only 10-15 minutes in which to get in that daily workout.

Click to subscribe to the Mindset Mastery Memo.

Support the show

You ever wake up and decide not to exercise in the morning because you’re running just a bit late?

When you add up the preparation, warmup, workout, cooldown, shower, breakfast, commute, and all the rest, you realize that you’ve missed your window.

This happens to me a lot.

And I always tell myself that I’ll find time before lunch, or in the evening, for that workout. After all, regular exercise is one of the most important predictors of longevity and long-term vitality, as well as daily mood and achievement.

But somehow the noon and evening workouts almost never happen. I’ve just eaten. I’m tired. I’ve got more work to do than I had planned.

So I keep coming back to the morning as the ideal window of opportunity. When I get in a good sweat before 9am, I feel better and perform better all day.

What’s the MED of Exercise?

There’s a concept in medicine that’s been coopted by the fitness community: MED, or “minimum effective dose.”

As in, what’s the leasts amount and type of exercise I need to do to benefit in a significant way?

According to the US government, the cardio MED is 150 minutes per week of brisk walking, or 75 minutes per week of jogging.

And I would never discourage someone from aiming for those targets.

But if those targets feel unattainable due to lack of time, that raises the question: “Can a smaller MED of cardio exercise still be worth it?”

Today’s podcast guest, Martin Gibala of McMaster University in Ontario, Canada, has been studying that question in his lab for a decade. And his answer is a great piece of news for folks like me who may have only 10-15 minutes in which to get in that daily workout.

I first found his research in a Time magazine article, “Introducing the One-Minute Workout,” by Alexandra Sifferlin.

That number – one minute – caught my eye. It reminded me of the worst nutritional hype about acai berries and noni juice and other “miracle” cures – promises of perfection with practically zero effort.

It reminded me of the ten thousand dollar contraption that Tony Robbins used to recommend in in-flight magazines.

In short, I was highly skeptical. So I retreated into the research. In this case, the original published article from the November 2014 PLOS One journal: “Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health.”

That article – along with references to Gibala’s decade of exploration of the topic – convinced me that he was onto something. So I got him on the phone to explain it all to me and you.

In our conversation, we cover:

* the problems with current exercise recommendations

* definition and examples of High Intensity Interval Training (HIIT)

* meaningful outcome measures to judge exercise effectiveness

* holistic and reductionist research paradigms in exercise physiology

* what Roger Bannister discovered while training for the 4-minute mile as a busy medical student

* the future of medicine and exercise science: “metabolomics”

* the importance of cardiorespiratory fitness

* how to get HIIT into your life

* the myth of the big difference between aerobic and anaerobic muscle exertion<...

Thoughts on the episode? Let us know.

Ann Bradney's life spun out of control from the age of 13, when she first discovered drugs and drinking. For the next 18 years, she lived in constant misery, self-medicating and functioning barely above life support.At 31, she had a fleeting yet powerful realization: she wanted to live.

Click to subscribe to the Mindset Mastery Memo.

Support the show

Ann Bradney’s life spun out of control from the age of 13, when she first discovered drugs and drinking. For the next 18 years, she lived in constant misery, self-medicating and functioning barely above life support.

At 31, she had a fleeting yet powerful realization: she wanted to live.

Her story of healing is inspiring, and brutally honest. Utterly without defensiveness, and with a willingness to share her deepest places of shame and regret, Ann traces her arc from antisocial addict to founder of The Radical Aliveness Institute, one of the most remarkable schools of healing in the country.

I met Ann at a Radical Aliveness retreat in Boulder, CO, in the spring of 2014, and experienced her skillful, compassionate, and utterly fierce approach to healing our psychological wounds.

After that intense, sometimes painful, and totally liberating experience, I wanted to share her insights with the world.

In our R-rated conversation (not for the squeamish), we explore:

* Ann’s harrowing journey from addict to founder of the Radical Aliveness Institute

* the importance of feeling our hatred before attempting to transcend it

* the core concepts of Core Energetics

* the five developmental opportunities for wounding

* the limitations of mind-based psychotherapy to fix ourselves

* the inherent ironies in placing the blame for our problems outside of ourselves

* how school and psychiatric meds suppress our healing impulses by keeping our energy under tight control

* the “self-responsibility” test for evaluating a healing path

* how Radical Aliveness plays out in the Palestinian/Israeli conflict

*  the connection between spiritual and psychological health

* some ways our culture makes it hard for us to be fully alive

* the connection between aliveness and leadership

* and much more…

Enjoy, add your voice to the conversation via the comment box below, and please share – that’s how we spread our message and spread our roots.

Links

The Radical Aliveness / Core Energetics Institute

The Radical Aliveness Institute on Facebook

Group Docuseries – an amazing documentary about a Radical Aliveness group that Ann led in 2009

Thoughts on the episode? Let us know.

Julieanna Hever, the Plant Based Dietitian, was torn.

Click to subscribe to the Mindset Mastery Memo.

Support the show