Tawnee Prazak-Gibson has a tremendous amount of knowledge in the health, nutrition, and training fields. Her background as a stellar athlete and love for triathlons led her to pursue this passion in exercise science, nutrition, and strength training. She hosts a podcast called Endurance Planet where she targets the endurance athlete community. Her journey is relatable and has enabled her to gain valuable experiences to help her clients. Coach Tawnee is an excellent coach willing to help all reach optimal levels of health and wellness. Tawnee’s Journey…3:40 Tawnee was always an athlete but decided to take a break when going into college. Her journey with health truly started when she gained the dreaded ‘freshman fifteen.’ After an initial weight loss due to a dental surgery, she continued dropping dozens of pounds due to anorexia. She quickly realized the need to get healthy and got away from the eating disorder. After college she got back into organized sports; Tawnee loves triathlons and is really good at them! However, her nutrition was not necessarily where it should be for her type of training. Her hormones started to take a hit and her race performance started to tank. She put the racing to bed and focused on getting healthy. She is now about three years into her passion for health. Using functional and naturalistic paths, she was able to restore all her hormones to levels they should be. Dr. Phil Maffetone…16:05 Dr. Phil sticks to what works for him. He does what makes him feel good and what he believes in. We are all different; that is why there are so many different ways to go about nutrition and training. His ability to train athletes is phenomenal and widely respected. Tawnee often uses his training in her methods of coaching. Key principles to stay healthy in daily life and performance…20:20 The biggest thing to remember is that the approach needs to be individualized. The ‘streams’ that everyone else is jumping into might not always work for someone else. Moderation does not appeal to the masses but at the end of the day, it works. It is easy to get stuck in the ‘diet mentality’ or going to the extreme which is why moderation is a smart place to start. Having a positive mindset and loving yourself is a huge part of nutrition, performance and overall well-being. One piece of takeaway advice…23:25 Feed yourself a positive story. We have a tendency to focus on the negatives. Take care of yourself and have a positive outlook. It is easy to be overwhelmed; don’t feed your feelings of stress. Be a person who is able to find the silver lining in all situations. Contact… www.coachtawnee.com

Nora Tobin is a health and wellness expert to 5-star hotels, a Performance Exercise Specialist, a certified nutrition specialist, Wilhelmina model, and hosts events for companies such as GoPro, Eddie Bauer, Fabletics, Shape magazine, and Roxy. Nora’s passion for health, nutrition, and wellness had led her all over the world. Born in Tahoe, she currently lives in Santa Barbara and continues to work with many companies and individuals to improve their wellbeing. Nora’s Journey…2:45 - Nora’s dream was to be a professional volleyball player. She pursued the AVP and her knowledge/experience in health and nutrition grew as she trained. She eventually started a business in Santa Barbara helping individuals achieve success and it led to consulting for hotels as well. She writes articles for Shape magazine and Sports Illustrated as well. Advice for the young apprentice…4:35 - Relentless pursuit: constantly reaching out, following up with people, and continuing to put yourself out there. You must have thick skin and not be discouraged by the ‘no’s’ that come along with being an entrepreneur. You never know when something great can come from a negative situation. - With fitness and nutrition, you must give yourself time. Everyone is different and all bodies respond differently. Don’t quit and keep persevering. What are you excited about coming up…7:05 - Nora is trying to get some shows made and is looking forward to the challenges of the unknown! - The number one question she consistently got from clients was ‘what do I eat on the go as a snack?’ Nora is excited that the Too Busy To Eat bars are the answer to her clients question. - Her book proposal (see below). What principles do you follow on a busy schedule; at home and traveling?…9:50 - The number one thing is getting in some sort of movement. Without daily movement, Nora finds she lacks creativity, is lethargic and does not have energy to give to her clients and responsibilities. - Being on the go at all times, Nora does not always have the resources to cook meals. One of her tricks is to always incorporate greens into every meal. A green tea, TBTE bar, or protein shake in between lunch and dinner is important. She also starts her day by drinking coffee with coconut oil first thing. On a business trip, she chooses to go low carb; a pure protein, lots of veggies on the side, or a big salad. Instead of having a hard time finding something healthy in the airport, Nora packs snacks; raw nuts, green powders, a bar etc. - Taking magnesium also helps with anxiety and sleep struggles while on the road. Taking a powdered magnesium supplementation will absorb in your bloodstream best. Biggest Obstacle to staying healthy…18:15 - Her love for sweets! Being in the profession she’s in, you cannot afford to eat sweets everyday. Nora has found alternatives to cater to her sweet tooth without hurting her physique; like almond flour cookies. - Another obstacle is not having time to cook. Eating out is not ideal but choosing things that are organic or grass-fed are always something you can be mindful about. Book Proposal…21:15 - Nora has written four book proposals but none of them quite took off. Her first was about being vegan because at the time, she was vegan. Realizing that eating vegan was impacting her hormones, she changed her nutrition and training plans. Her newest proposal covers how hormones are affected by nutrition and training. One piece of advice for busy person…25:40 - Cut out processed foods, high sugar, and stay low carb. Contact…28:30 - www.noratobin.com

Jimmy Moore is an inspirational speaker and the author of the best-selling book, Livin’ La Vida Low Carb. Jimmy made an incredible transformation when switching to a low carb lifestyle and now he helps those who are searching to make healthy changes in their lives. He has multiple books available and a popular blog loaded with advice and encouragement. Jimmy’s Journey…2:10 - Jimmy and his entire family was obese growing up. By age 32 he weighed 410lbs and when his brother passed away at the age of 41 from heart attacks caused by obesity, Jimmy had a wake up call. Because it was the 80s and 90s, he cut out all the fat and stuck to low-fat choices. Jimmy felt horrible on the low-fat diet; always hungry, irritable, and uncomfortable. - One Christmas, he got the Atkins book as a gift and was totally confused by it! Eating fat was against all of the other diets he had ever done. He tried it anyways and just after the first month, he lost 40lbs! At the end of the year, Jimmy had lost 180lbs! Atkins featured his story on their page and he quickly gained popularity. - Jimmy wrote Livin’ La Vida Low Carb and continued to become more and more popular. He eventually started a podcast. It is now the longest healthcare podcast show on air. Jimmy’s Books….10:20 - Instead of using his degrees in political science and public policy, Jimmy’s english degree has helped his writing skills. In fact, he wrote, reread, and rewrote Keto Clarity over 200 times before he was satisfied! Three more books are coming out in 2017! - Livin’ La Vida Low Carb: about Jimmy’s weight loss journey - 21 Life Lessons: lessons he learned on his low carb journey - Cholesterol Clarity: deeper look into cholesterol - Keto Clarity, Ketogenic Cookbook, and Complete Guide to Fasting: deeper look into the ketogenic diet Key principles to making a change…15:55 - We have been lied to! We are allowing other people to tell us what to do and following their orders. We must be the ones who ultimately say yes or no to issues regard our health. It is important to recognize everyone is different. Fasting…19:30 - Intermittent fasting is something Jimmy stayed away from because he always thought that fasting=starving! The first time he tried it, he hated it. But after hearing Dr. Jason Fung speak, he was fascinated and asked him to collaborate and write a book about fasting. - A natural progression to start fasting would be to start by eating a nutrient dense diet. Maybe even start a ketogenic diet to make the fast seem easier. Then, try cutting out your snacks followed by cutting out one meal a day. This means you might need to eat more fat at your other meals so you do not get too hungry. Slowly make your way by only eating in a 4-8 hour window then finally just eat every other day. One key piece of advice…30:05 - Stop eating crap! Anything refined, processed, sugary, carby. Turn to real foods Contact…32:20 - www.livinlavidalowcarb.com

Kenny Stanford II and Roy Maynor Jr are the head coaches and owners of GRIT Fitness in Texas. Their number one goal is to educate people about the importance of nutrition and fitness. They excel by incorporating an element of fun into their training. Obstacle course racing is the vehicle they chose to do that with and share with others. Both live in Texas with their families and love their busy lives. Journey…2:20 - Kenny and Roy wanted to help people discover that they are capable of things that they never thought they could do. They wanted to prove that they are not ‘too busy’ to eat right or exercise. GRIT Fitness opened in January and started really small, just friends at first. Now they are seeing it expand. Both have a passion for fitness and nutrition, which encourages them to continue learning. The book, The Wild Diet by Abel James, has really opened up a new avenue in their lives. Health is contagious! Training…10:05 Kenny saw the documentary Food Inc. and had decided to make a change to become healthier. After trying P90x and eating right, nothing quite stuck. He saw some ads for a Spartan Race and was attracted to the competitiveness so he signed up! His results and progress he made allowed him to realize how badly he craved this sort of training. Kenny and Roy got together and started to train as partners. Their friendship grew and the rest is history! Both still do obstacle courses and spartan races and they try to do as many races as possible throughout the year. What is coming up that you are excited about?…21:40 GRIT fitness is constantly expanding and their goal is to continue expanding more and more. They would like to train and educate people in many different aspects of health and fitness. There is a brand new facility being built to accommodate their ever growing community. Kenny and Roy are also working on a video series that will consist of advice and guidance regarding health and fitness. One piece of advice to a busy person…25:45 Kenny: Don’t wait for the perfect moment or timing. Make the time for it and make it a priority. Have a community or training partner. Roy: You will blink and years have passed. Eat right, stay active, and set attainable goals. It’s about the process; keep putting one foot in front of the other. Contact….29:35 - www.gritfitnessocr.com - Facebook page: GRIT Fitness TX

Sophie Jaffee is a health and wellness expert and owner of the company, Philosophie. Her holistic approach provides people with a unique way to nourish their bodies. Along with founding her brand, Sophie is also a raw food chef and a yoga instructor. She has a great blog that is filled with positivity, wholesome recipes, and advice to living a well-balanced life. She works and lives in LA with her husband and two kids. Sophie’s Background….2:55 - Sophie became interested in raw foods and healthy living in her early twenties. She starting working at a raw juice bar which eventually turned into her managing the company. She broke away from her 50-60 hour work schedule and jumped into Philosophie. At first she was doing group cleanses and private consultations. Then, she started preparing and delivering fresh foods and was even George Clooney’s personal chef! After some time and tons of hard work, she started selling her superfood blends which Philosophie is so well known for. How do you balance your busy life?….10:30 - Having a support system and community is key. When in town, Sophie likes to stay home, be comfortable, and surround herself with good energy. She likes to bring people into her life and pour into others, but also makes sure to schedule time for self-care. Physically scheduling time for yourself ensures that it actually happens. It takes a very conscious effort to create the work/home balance and not be distracted by the world around us. Philosophie products…16:00 - Philosophie has different superfood powders and each serves different purposes in synergistic ways. They are all high in antioxidants, high protein, and no soy. They are an easy way to add superfoods to just about anything. They also sell unique kinds of coconut butters and honeys that are filled with real, pure ingredients. Her cleanse programs help reset and rejuvenate the body’s nutritious cravings thus making the body satisfied. One piece of advice for a busy person…23:05 - Start with one small change nutritionally. It does not have to be overwhelming, but at least start somewhere. We all know the areas in life we should change, do it! Contact…. - http://www.thephilosophie.com

Dr. Brant Cortright is a clinical psychologist and has a practice in San Francisco. What makes his work unique is the fact that he focuses on a holistic and neuroscience based approach to brain health. Dr. Cortright specializes in depression, meaning, relationships, and anxiety. He is the author of two books, a professor, and will also do speaking engagements and workshops. The journey to writing his book…1:05 - His whole career, Dr. Cortright was involved in consciousness work and how we have underestimated the brain. His book, Neurogenesis Diet and Lifestyle: Upgrade Your Brain, Upgrade Your Life, focuses on brain health and diet. He was writing a book about depression when he came upon neurogenesis and decided to run with that. How to increase the rate of neurogenesis….5:00 - Diet is probably the biggest influencing factor because to build a good brain, we need high quality materials. The brain is made up of fat; so in turn, we need a diet with high quality fats. Stay away from oxidized fats (vegetable oil) and make sure you get plenty of Omega-3 fatty acids, especially DHA (molecularly distilled fish oil). A low carbohydrate, low sugar, and low caffeine diet is best for many reasons. Top supplements we really need…12:15 - Omega-3, green tea extract, curcumin, and tumeric. Does neurogenesis benefit from physical activity…14:30 - Yes! Whether it’s writing, talking, or learning a new skill. Stimulating our brains is key. Other aspects to improve our brain health…16:45 - All physical activity is good for the body. When it comes to neurogenesis, aerobic exercise has a powerful effect on our brains. High intensity interval training has no effect on neurogenesis but for brain health, we should be doing aerobic training. Being in nature also stimulates brain growth. Meditation…19:20 - There are two different kinds of spiritual practices that help stimulate neurogenesis. One is mindfulness mediation: bringing our attention into the now. This involves being extremely aware of the present moment you are in. The other form is being aware of the heart opening. This could include devotionals, prayer, kindness or loving acts. Other components that would help brain growth…21:00 - Bad stress is a killer to our brain cells. Good stress is short term and low/moderate stress that helps us get stronger. Don’t be ‘on’ all the time. Unplug from phones and computers to disconnect and take a break. One thing to start making their brain healthy…24:15 - Reduce carbs, increase good fats -especially Omega-3s. Contact…23:30 - www.brantcortright.com - http://neurogenesisdiet.com

Dr. Carolyn Dean is a medical doctor specializing in naturopathic medicine. She went to school at the Canadian College of Naturopathic Medicine in Toronto. Not only is she a doctor, but an author as well. She has been a part of writing and cowriting over 145 print and ebooks! She currently resides in Maui with her husband. Her Journey….1:15 - As a teen, Dr. Dean was interested in nutrition and started to read about health while traveling. She applied to medical school and truly wanted to help people. She chose to do naturopathy and had a tough journey along her way. Key Principles…6:10 - Stay practical. Educate yourself on different minerals and supplements that may help. Do you really need to take 100 different pills or supplements to treat each and every symptom you’re experiencing? Have our minerals been ‘farmed out?’….14:35 - There is the soil to consider and different drugs that can be added to foods. If you focus on a more raw diet, you are getting more minerals. Those eating processed foods are missing out on all the good stuff! Magnesium Deficiency…15:15 - Your body is constantly adapting but when you are stressed, magnesium levels take a turn. Low blood sugar, high blood pressure, adrenal fatigue, heart palpitations are just a few symptoms that may be part of this deficiency. However, these symptoms can be easily confused with other issues; for example doctors often prescribe anxiety medicine because that’s what they think is happening. This may lead to other issues. Dr. Dean’s Products…24:00 - Her focus is on low potency and high absorption. She created her RnA drops from a barley extract that helps with magnesium absorption. Her powders are very digestible, making it great for those with leaky gut or following a Paleo diet. Piece of advice for someone to take a step towards better health?…31:00 - Drink water with pink Himalayan sea salt or Celtic salt. There is nothing There is nothing in our water now, and we need the 72 different minerals that are in sea salt. Start with just a very small pinch! Contact…33:35 - www.drcarolyndean.com

Barry Murray is a nutritionist who specializes in sports performance. He has a degree in Chemistry and later went on to get his Masters in Nutrition. After his Masters, he created his company, OptimumNutrition4Sport, and now helps athletes reach their full potentials. He works with cyclists, triathletes, and has great success delivering holistic advice to those looking to make positive changes. Barry’s Journey…2:55 - Barry has a degree in Chemistry but he got sick of the corporate world. He had always been interested in Nutrition so he quit his job and pursued his Masters in Nutrition. He is fascinated with how the body can run off of fat instead of carbs. What does a fat-adapted athlete look like?….4:55 - We have been ‘conned’ into thinking that sugar/carbs are the only thing that will help fuel us. However, the physiology shows that converting fats into energy is actually extremely efficient. Barry trains his athletes in a fasted state to increase the rate at which the body can convert fat into energy. He encourages and educates his athletes about high fat and low carb diets. Not necessarily ketogenic, but making sure their fatty acids are being used as the primary fuel source. Benefits he has seen…8:35 - This ‘high fat and low carb’ concept goes against a lot of conventional nutrition guidelines. He was hired by the cycling team, BMC and came in with the primary goal to help the athletes go longer and faster. Their aerobic capacity grew, they achieved better body composition, and other health benefits (controlled appetite, better sleep and recovery, insulin sensitivity). What advice do you have for the ‘weekend warrior’?…12:15 - Anyone can do it! Despite the complexity at the physiological level, it is still easy enough to shift to the low carb/high fat diet. Intermittent fasting is another important and key tool to being successful in this diet. Common Mistakes….14:10 - People often take out the grains and fruits (where the carbs are), but keep the lean meats. That is a low carb, low fat, high protein diet. This could lead to poor energy levels. It is important to incorporate high fats (coconut oil, avocados, fatty pieces of meat etc.) more into the diet. Also, intermittent fasting is just that: intermittent! Use caution because doing it daily without proper research and guidance could lead to adrenal problems. Barry’s Training Routine….17:00 - Barry has won an ultramarathon (125 miles in a fasted state!), he does strength and conditioning work, and high intensity exercise. Barry has found the fine balance between the acute and chronic stress he puts on his body. Unlike many traditional programs, he reduces his training load and has been able to be very successful with his methods. He also likes to use nature to his advantage; sunlight, the Earth, sleep, cold. Advice for the busy person….22:10 - Whatever exercise session you have planned, do it without breakfast! Do fasted training to burn more fat. Contact…23:30 - optimumnutrition4sport.co.uk

Doug Holt is a highly trained fitness expert, owner of four different companies, motivational speaker, and marketing expert. He has an extremely long, varied, and respected list of certifications and accomplishments. Doug has been featured in many publications and also contributes as a writer to an array of magazines. He now is residing in Oregon and developing material geared to help executives and entrepreneurs in both their business and personal lives. Intro….2:15 - Doug Holt has been in the fitness industry and marketing industry for approximately 20 years now. We are all multi-faceted and it is possible to find balance between work and passions. Doug’s Work…3:50 - He helped find a voice for different fitness professionals all over the world. Interestingly enough, many medical professionals do not have extensive nutrition or fitness training that they should have (they are more focused on medicines and chronic/acute illnesses). Fitness/Nutrition Routine…9:50 - Realize that you ebb and flow, but always try to set yourself up for success. Doug does this by having a green shake or smoothie and always has healthy snacks ready and available! That way the right decision is easier to make. Staple habits…12:25 - Doug has a green smoothie, salad, and breaks a sweat everyday. More importantly, he suggests to do something fun and make a game out of life! Doug breaks his life into 5 different categories; mind, body, soul, relationship and goals. Every 90 days he sets goals for each aspect of life. At the end of the 90 days, he can reflect and set new goals and view progress. Goal setting…15:00 - Doug and Greg both suggest to break your goals up into reasonable time frames. Say you give yourself 100 days to reach a goal… Instead of waiting for the 100 day mark to come around, check in every 30 days or so to track your progress. What are you most excited for?…16:30 - Author of Your Own Story will be launching in December of 2016. This will be an open platform where people can share and create their personal stories. If you were to write your story, would someone want to pick it up? Make the next ten years of your life a best seller! One piece of advice for busy people….19:00 - Set yourself up for success. Before bed, Doug lays out his workout clothes and snacks to prep for the next day. Not planning causes you to become a victim to the things (often unhealthy foods or habits) around you. Closing…21:30 - fitnessprofessionalsonline.com - dougholtonline.com

Barry is a World Juggling Champion and author of the #1 Amazon Best Seller, I Love Me More Sugar. He has given multiple TED talks, is a sugar expert, and runs a program called ‘30 days sugar free.’ Providing people with encouragement to give up their sugar habits is something he truly has a passion for. How did Sugar-free Barry happen?…2:45 - Barry was the guy that ate what he wanted and did not think twice about it. After a frozen yogurt date with his son, he decided to give up sugar for 30 days. He noticed a difference the day after giving up this ‘drug’. Throughout his journey, he has noticed changes in his skin, waistline, and blood panel numbers. Replacement for sugar…6:10 - He eats a lot of fruit. Even though fruit has sugar, Barry stays away from any added sugars. Now, his ‘sweet treats’ look like raisins, apples, or celery with almond butter. 30 Day Sugar Free Challenge…8:55 - Barry says it is hard to imagine the life waiting for you after giving up sugar. Start by giving up one thing at a time. Barry does a day-by-day coaching technique to help his clients. During Barry’s 30 day journey, every system in his body went against him on day 4, but he persevered and is able to shed light for those struggling. Day 4 is typically one of the hardest days of the challenge; your body is rebelling against but continue to break the chains that sugar has on you! Testimonials….14:10 - A woman in Louisiana started at a size 18 and is now a size 4! After seeing his wife be so successful after her journey of giving up sugar, her husband (who was on the verge of death) tried the 30day challenge, stuck with it, and now they are both living happy and healthy lives! - More stories on www.30dayssugarfree.com Tobacco and Sugar…16:05 - There is a ton of information coming out about sugar; in fact we will soon be comparing it to tobacco products. The big companies (soda, candies etc.) are donating and sponsoring health institutes…how does that make any sense? I Love Me More Than Sugar…17:40 - This book is a breakdown of all things sugar. We have been exposed to so many different kinds of sugar and ways to incorporate it into our daily lives. We are eating 150lbs of sugar a year, we used to only eat 4lbs a year. Journey with kids…23:25 - The best thing to do with our kids is be a good role model. It is important to do what you can to control the presence of sugar or other unwanted foods in your own home. One piece of advice…26:55 - Get a piece of paper and write ‘change takes change.’ Put it somewhere you will see daily. It is important to get clear with your thoughts and goals. Contact…29:10 - www.30dayssugarfree.com - www.30dayssugarfree.com/tbte - Barry will put together a few free videos for TBTE listeners!