In today's episode I outline some helpful strategies for those who are looking to achieve sustainable weight loss and better body composition as well as implement some truly positive healthy lifestyle habits into their daily routine! None of this is considered medical advice. Enjoy!

In this week's episode I discuss my current protocol from CBD to desiccated organs as well as tackle supplement related topics such as how to improve your lifestyle, performance, sleep quality and more.

Why is sodium crucial for athletic performance? What is sodium? Why has it been wrongly vilified? This weeks episode is a special request on this essential electrolyte and its functions. 

This weeks episode is a guide to intermittent fasting with a bonus piece on a recent published article pertaining to caffeine and its effects on brain structure, particularly grey matter.

References:

Rafael de Cabo, Mark P. Mattson. Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 2019; 381 (26): 2541 DOI: 10.1056/NEJMra1905136

“Daily Caffeine Intake Induces Concentration-Dependent Medial Temporal Plasticity in Humans: A Multimodal Double-Blind Randomized Controlled Trial” by Yu-Shiuan Lin, Janine Weibel, Hans-Peter Landolt, Francesco Santini, Martin Meyer, Julia Brunmair, Samuel M Meier-Menches, Christopher Gerner, Stefan Borgwardt, Christian Cajochen and Carolin Reichert, 15 February 2021, Cerebral Cortex.

This weeks episode is a shorter piece on the benefits of utilizing cold therapy methods such as cold water immersion, cryotherapy and cold showers.

References:

University of Tokyo. "Enduring cold temperatures alters fat cell epigenetics." ScienceDaily. ScienceDaily, 19 April 2018.

This weeks episode is a look into acquiring adequate vitamin D from sun exposure and the many benefits of this critical nutrient.

References:

Plataforma SINC. "How much sun is good for our health?." ScienceDaily. 8 March 2017.

https://www.foundmyfitness.com/vitamin-d

This weeks episode is an in depth look at how the sauna impacts performance, longevity and reduces all causes of mortality. 

References:

foundmyfitness.com

Jari A. Laukkanen, Tanjaniina Laukkanen, Setor K. Kunutsor. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, 2018; 93 (8): 1111 DOI: 10.1016/j.mayocp.2018.04.008

A forty two percent reduction in cardiovascular mortality is huge! Find out how to optimize your sleep quality so you can perform at your peak! Circadian rhythm regulation, blue light blocking, supplements and more in this weeks episode.