Nutrition Part II:

The last episode was the longest solo episode I have done at a whopping 33 min. It is only a tip of the iceberg when it comes to nutrition but hopefully it is a good start for you.

I realized I covered a ton of stuff in regards to nutrition but I did not cover ideas of what to eat. So today I want to give you some actionable steps when deciding what to eat. If you are looking for some good healthy and tasty recipes Marksdailyapple is a fantastic resource but I like to keep it simple so here we go.

First thing in the morning –  a cup or 2 of coffee and a big glass of water with chlorophyll and 3-5 grams of creatine. Creatine has been known to be great for physical performance but it also has shown to be valuable for cognitive improvements.

I always attempt to do at least a 12-hour fast. It depends how strict you are but I do not count coffee so I should so not food for at least 12 – 14 hours.

My first meal is almost always eggs. I alternate between 2 different meals – eggs in a bone broth or over easy eggs with a side of guacamole. I do NOT want to spike my insulin for the first meal of the day so I do not have anything with high glycemic index like fruit or sweet potato unless it is the occasional berries.

Lunch depends on where I am or what I am doing but it might be a salad or just a grass-fed burger with pickles or maybe some chicken thighs in the airfryer with Chulula hot sauce and some avocado mayo.

Dinner is almost always either a naked grass-fed burger with sweet potato pieces cooked in the airfryer and then I drizzle truffle oil on it and eat it with avocado mayo. It is the food I would take on a dessert island for sure!

Then dessert is usually a piece of extra dark chocolate (80-90% dark).

Snacks will consist of nut bars, nuts, or even a can of olives. I know I am weird but I snack on olives like I would on chips. lol

I do have berries, mushrooms, and sautéed spinach on occasion. And while 90+% of my diet looks like this I love the occasional NY style pizza and sushi!

The last thing I love to snack on is something my wife makes which are 4 ingredient almond cookies. All they contain are almond flour, a little bit of maple syrup, baking soda, and vanilla. That is it and they are delicious. She uses only a fraction of the recommended maple syrup so they are not too sweet but you can decide the sweetness for yourself.

Here is the thing, I love food. I love trying new food and I love the taste of food. Everything I eat I enjoy… for the most part. I or more specifically Jen (my wife) just finds healthy ways of preparing it.

Nutrition Part II:

The last episode was the longest solo episode I have done at a whopping 33 min. It is only a tip of the iceberg when it comes to nutrition but hopefully it is a good start for you.

I realized I covered a ton of stuff in regards to nutrition but I did not cover ideas of what to eat. So today I want to give you some actionable steps when deciding what to eat. If you are looking for some good healthy and tasty recipes Marksdailyapple is a fantastic resource but I like to keep it simple so here we go.

First thing in the morning –  a cup or 2 of coffee and a big glass of water with chlorophyll and 3-5 grams of creatine. Creatine has been known to be great for physical performance but it also has shown to be valuable for cognitive improvements.

I always attempt to do at least a 12-hour fast. It depends how strict you are but I do not count coffee so I should so not food for at least 12 – 14 hours.

My first meal is almost always eggs. I alternate between 2 different meals – eggs in a bone broth or over easy eggs with a side of guacamole. I do NOT want to spike my insulin for the first meal of the day so I do not have anything with high glycemic index like fruit or sweet potato unless it is the occasional berries.

Lunch depends on where I am or what I am doing but it might be a salad or just a grass-fed burger with pickles or maybe some chicken thighs in the airfryer with Chulula hot sauce and some avocado mayo.

Dinner is almost always either a naked grass-fed burger with sweet potato pieces cooked in the airfryer and then I drizzle truffle oil on it and eat it with avocado mayo. It is the food I would take on a dessert island for sure!

Then dessert is usually a piece of extra dark chocolate (80-90% dark).

Snacks will consist of nut bars, nuts, or even a can of olives. I know I am weird but I snack on olives like I would on chips. lol

I do have berries, mushrooms, and sautéed spinach on occasion. And while 90+% of my diet looks like this I love the occasional NY style pizza and sushi!

The last thing I love to snack on is something my wife makes which are 4 ingredient almond cookies. All they contain are almond flour, a little bit of maple syrup, baking soda, and vanilla. That is it and they are delicious. She uses only a fraction of the recommended maple syrup so they are not too sweet but you can decide the sweetness for yourself.

Here is the thing, I love food. I love trying new food and I love the taste of food. Everything I eat I enjoy… for the most part. I or more specifically Jen (my wife) just finds healthy ways of preparing it.

So I hope you find a ton of value in this episode and please reach out if you have any questions on this topic. I would be more than happy to help.

094 Nutrition

The only way you could not be confused about nutrition and how to eat is if you have been living under a rock. There are so many diets out there and each one more ridiculous than the other. The cookie diet, tapeworm diet, and the wine diet are just to name a few but a quick search on the internet will show you hundreds more.

Anybody with a modicum of an IQ will be able to see through the craziness of many of the diets but there are a few that are quite a bit more nuanced.

Those 3 that I would like to talk about are the vegan diet, omnivore diet, and carnivore diet.

Vegan diet consumes zero meat or animal products. The really strict ones won’t even have honey because it comes from bees.

PROS:

• Gets people away from processed foods
• Gets people thinking about what they are eating
• More nutrient dense foods …… usually

CONS:

• Very difficult to get the nutrients you need without extreme planning and food combining and supplementation….. essential amino acids and B12 and Omega 3s like EPA and DHA

Carnivore Diet – Only meat

PROS:

• Same as vegan is it gets people away from processed foods and more mindful about what they are consuming
• Eliminates insulin spiking foods like sugar
• True elimination diet for extreme cases – Paleomedicina and Saladino and Mikhala Peterson.
• Very nutrient dense

CONS:

• Phytonutrients
• Fiber

Omnivore is really any spectrum from 95% plant and 5% animal to 95% animal and 5% plant but most people will fall somewhere in the middle.

Explain my N=1

Then talk about what MOST people in the nutrition space agree on:

• Pastured eggs and animals – for the animals, the environment, and health.
  1. White Oak with regenerative farming and US wellness meats
  2. Local grocery and farms
• Eat organic as much as possible
• Eliminate dairy or keep it to a minimum and ONLY have organic, grass-fed
• Eliminate grains especially the commercial ones. Sprouted and ancient grains like millet and quinoa seem to be a bit more tolerable but I stay away as much as I can
• NO sugar
• Minimal alcohol – glass of dry wine or spirits BUT do not mix with sugar
• Give your body a break every day from eating. Fasting or time restricted eating.
• Fats are not bad for you. Avocados, olive oil, coconut oil, and even meat from pastured animals are healthy.
• Stop being afraid of cholesterol.
• Stop being in a caloric surplus
• Organ meats are natures multivitamin. Eat it or at least get supplements that contain it.

093: Leadership and Self-Deception

What does it mean to be a great leader? Leadership applies to every aspect of your life and its importance cannot be understated.

Self-leadership as well as leading others are key ingredients to being healthy, happy, and successful.

The book, Leadership and Self-Deception, was a phenomenal book.

In this episode, I share with you some of my most powerful take-aways from the book.

Enjoy!

Welcome to Part 2 of 2 of the Alzheimer's series. Dementia, more specifically Alzheimer's, is a complicated disease that has been plaguing society for far too long. 

We have spent way too much money to have made such little progress. At some point, we have to step back and rethink our approach. 

I hope you learn something from this episode and apply it to your life. The magic comes from taking action.

Alzheimer’s Disease has been a devastating diagnosis that far too many people have had to suffer through. Billions of dollars have be spent on drug research, what do we have to show for it? A 99.6% failure rate. Of the .4% that have reached the market, they have shown to be of minimal value. In the book The End of Alzheimer’s, Dale Bredesen, MD, demonstrates a step-by-step manual for preventing and reversing the cognitive decline of early Alzheimer’s disease.

Over the next 2 episodes, I will be discussing some of my biggest take-aways from the book as well as the three things that must be addressed if you want to give your body the best opportunity to ward off Alzheimer’s.

Enjoy the podcast. If you have any questions, you can always reach me at [email protected].

090 Rebuilding the Neck

Your neck is the link between your brain and the rest of the body. The upper neck region is an area rich in mechanoreceptors and neurological activity. The neck is not just a support structure for the skull but neurological superhighway.

In this episode you will learn more about the neck and what it takes to keep it healthy. If you are suffering from headaches, neck pain, shoulder pain, arm pain, or general fatigue and issues sleeping then this is the episode for you.

Please reach out with questions at [email protected] or just email me with what you learned! I always love to hear from my listeners!

Ep 089: A Test that Predicts Early Mortality

Nothing in life is guaranteed, but you want to set yourself up with the greatest opportunity for the greatest health span and lifespan. In order words, you want to live as long as you can as healthy as you can.

One of the most challenging things people face as they age is loss of strength and mobility. Once we reach a certain age, our muscle mass and strength naturally decline unless we do something to oppose it. It takes work and it takes energy. But it beats spending our later years in a wheelchair or worse!

The test I talk about in the podcast has been shown to be correlated with a higher risk of early mortality. Give it a try and see how you do!

If you have any questions or need support, you can always reach me at [email protected]

Almost everyone at some point in their life is going to experience a bout of extreme back pain. I have been fortunate enough to experience it a few times! The reason I say I have been fortunate is because those experiences have made me a much better doctor. They not only helped me to truly empathize with what my patients were going through, but they also inspired me to learn and understand the human body at an even higher level so I can help my patients get better results.

Enjoy this episode of Rebuilding the Low Back. If you have been enjoying these episodes, please share it with your friends and families. We appreciate your support. You can reach me at [email protected] if you have any questions or I can support you further on your journey to better health.

Ep 087: Rebuilding the Hip

How many people do you know who have had a hip replacement? I have had dozens of patients and people in the community that have either had a hip replacement or were recommended one because their condition was so severe. And it doesn’t have to be this way!

Think about it. How many people get double hip replacements? It is not common. Why? Because one hip wears out faster than the other. If it was normal aging, wouldn’t both hips be the same?

Joints wear out due to abnormal wear and tear – abnormal biomechanics and abnormal loading over an extended period of time.

Don’t wait until your time is up. Build the well before you are thirsty.

If you have any questions, you can always reach out to me at [email protected].