Under-Fueled

In this episode, Bonnie is joined by Dr. Trevor Kouritzin, a specialist in preventative medicine, and they discuss the impact of the food environment on dietary habits and overall health. His research focuses on the accessibility, affordability, and availability of healthy food options, particularly in low-income areas. He emphasizes the importance of the capability, opportunity, and motivation factors in influencing dietary behaviors.

Bonnie and Trevor explore the role of supplements in primary healthcare and the potential for technology and innovation to improve food environments. The cultural and social aspects of food, as well as the emotional connections to food, are highlighted as important considerations in understanding dietary habits. They talk about the impact of food and nutrition on different populations, particularly children and older adults. They highlight the role of childhood experiences in shaping food habits and the emotional attachment to food. The importance of accessible and walkable environments for older adults is discussed, as well as the potential for better urban planning to improve health outcomes. The conversation also touches on the conflicting views in nutrition and the need for evidence-based research on supplements. 

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Episode Chapters:

00:42 Introduction and Background
03:49 Defining Healthy Dietary Habits
06:37 The Layers of Medicine
09:09 The Role of Supplements in Primary Healthcare
12:06 Understanding the Factors that Influence Dietary Behaviors
16:42 Improving Food Environments through Urban Planning
19:14 The Impact of Technology and Innovation
22:15 Considering Cultural and Social Factors in Dietary Habits
24:34 The Impact of Childhood Experiences
27:16 Creating Accessible Environments for Older Adults
29:18 Navigating Conflicting Views in Nutrition
33:59 The Importance of Fruits and Vegetables
39:42 The Need for Evidence-Based Research on Supplements
45:50 Exploring Supplements: A Podcast on Clinical Evidence


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In this episode, Bonnie is joined by Ryan Alspach, founder of Warrior Fuel Supplements, and they discuss his journey in the fitness industry and the importance of personal development. He emphasizes the need for emotional intelligence and self-awareness in achieving goals. Ryan shares the inspiration behind the name 'Warrior Fuel' and his mission to help people become physically, mentally, and emotionally prepared to protect their loved ones. He also talks about the importance of simplicity in health and fitness, and his commitment to creating high-quality supplements.

Bonnie and Ryan discuss the challenges in the supplement industry and the need for authenticity and genuine passion. They highlight the prevalence of misleading and ineffective products and the need for regulation. Ryan shares his experience working with manufacturers and the lack of transparency and integrity he witnessed. Ryan emphasizes the importance of sleep, hydration, and intentional focus in achieving fitness goals. They also recognize the shift towards a more functional and holistic approach to fitness and the importance of mental health. 


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Episode Chapters:


00:48 Introduction and Background
02:10 The Importance of Personal Development and Emotional Intelligence
04:17 Becoming Physically, Mentally, and Emotionally Prepared
09:34 The Power of Simplicity in Health and Fitness
16:25 The Need for Authenticity and Genuine Passion in the Supplement Industry
23:25 Authenticity and Quality in the Supplement Industry
24:23 Lack of Transparency and Integrity in Manufacturing
27:10 Shift Towards Functional Fitness and Mental Health
27:49 Key Factors in Achieving Fitness Goals
36:34 Warrior Fuel's Vision: Connecting Troubled Youth with Professional Athletes


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In this episode, Bonnie is joined by Rick Collins, criminal defense and regulatory lawyer, and he shares his unique journey as a lawyer specializing in the intersection of law, fitness, and dietary supplements. He discusses the evolution of steroid legislation, the misinformation surrounding sports nutrition, and the regulatory challenges faced by the supplement industry. They also reflect on ethical considerations regarding steroid use, the legacy of the Balco scandal, and the importance of gratitude in your life and career.

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Episode Chapters

00:48 Introduction to Rick Collins and His Journey
05:41 The Intersection of Law and Fitness
10:47 Understanding Steroid Legislation and Its Impact
15:49 Misinformation in Sports Nutrition
20:50 Regulatory Challenges in the Supplement Industry
25:47 Ethical Considerations in Steroid Use
28:59 The Balco Scandal and Its Legacy


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In this episode, Bonnie is joined by JJ Virgin, New York Times best-selling author, triple board certified nutrition expert, and Fitness Hall of Famer, who shares her journey in weight training and how it led her to become a trusted voice in the health and wellness industry.They discuss the importance of protein in building muscle and losing fat, as well as the role of detoxification in overall health. JJ emphasizes the need for individualized approaches to nutrition and exercise, and the importance of mindset in achieving health goals.

JJ and Bonnie talk about the importance of mindset in achieving health and wellness goals. They emphasize the need to bridge the gap between research and real-world application, and the power of belief in creating lasting change. They also touch on the role of community and surrounding yourself with supportive people. JJ shares her personal experience of doubting herself and the mantra that keeps her going: "Don't wish it was easier, make yourself stronger."

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Episode Chapters

00:48 Introduction and Background
05:44 The Power of Weight Training and Building Muscle
10:31 The Role of Elimination Diets and Food Sensitivity Tests
13:53 Understanding Detoxification and Supporting the Process
18:16 The Importance of Protein for Muscle Building and Health
23:00 Taking an Individualized Approach to Nutrition and Exercise
27:54 The Impact of Mindset on Health and Wellness
31:23 The Power of Belief: Creating Lasting Change
37:00 Community and Support: The Key to Success
46:44 Overcoming Doubt: The Strength of Mindset


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In this episode, Bonnie is joined by Dr. Alexis Cowan, molecular biologist and high-performance health consultant, and they discuss the importance of circadian biology and the impact of light on our health. Dr. Cowan shares her personal journey of discovering the significance of circadian rhythms and how it changed her perspective on health. She explains the role of light in regulating our biology and the detrimental effects of artificial blue light. She also highlights the benefits of being outdoors, including the production of essential molecules like serotonin and endorphins.

Bonnie and Dr. Cowan talk about the potential healing power of substances like MDMA and the role of ketones in supporting mitochondrial health. They highlight the importance of energy availability and the benefits of ketones as an efficient energy source for the body. Dr. Cowan explains how having both glucose and ketones can enhance performance and reduce perceived rates of exertion. She also emphasizes the connection between spirituality and health, the importance of being present in the moment, and how to optimize our health with light, water, and magnetism.

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Episode Chapters

00:48 Understanding the Significance of Circadian Biology and Light
10:34 The Detrimental Effects of Artificial Blue Light
19:33 The Benefits of Being Outdoors and Exposed to Natural Light
23:59 Exploring the Healing Potential of Substances like MDMA
27:39 The Role of Ketones in Supporting Mitochondrial Health
29:58 The Benefits of Ketones for Performance and Energy
32:09 The Connection Between Spirituality and Health
38:43 Optimizing Health Through the Basics: Light, Water, and Magnetism
45:12 Practical Tips for Light Optimization


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In this episode, Bonnie is joined by Gayle Guyardo, a prominent television host and journalist, and they discuss the challenges of maintaining a healthy lifestyle while working in the demanding field of television news. Gayle emphasizes the importance of balance and self-care, and how her own health issues led her to make changes in her life. She also reflects on the evolution of women in the journalism industry and the importance of supporting and mentoring young women. They also talk about the growth of Gayle's show, Bloom, and its focus on providing viewers with information on living a healthy and balanced life.

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Episode Chapters

00:48 Introduction to Gail Gerardo04:10 The Demands of a Career in Television News
09:43 Stepping Away from the News and Starting Bloom
13:22 The Evolution of Women in Journalism
16:29 Supporting and Mentoring Young Women in the Industry
18:15 Finding Strength and Resilience Through Faith and Gratitude
26:17 Balancing Health and Wellness as a Career Mom
29:11 Bloom: Promoting a Healthy and Balanced Life


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In this episode, Bonnie is joined by Dr. Thomas Weimbs, Chief Science Officer and professor at the University of California at Santa Barbara, and they discuss his research on polycystic kidney disease (PKD) and the development of innovative therapies. His lab made significant discoveries about the mTOR pathway's role in cyst growth in PKD and the potential of beta hydroxybutyrate (BHB) to support kidney health. The lab also found that fasting and ketosis can slow cyst growth and that supplementing with BHB and citrate can be beneficial. Dr. Weimbs emphasizes the importance of bold hypotheses and perseverance in research.

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Episode Chapters

00:48 Introduction to Dr. Thomas Weimbs and his research on polycystic kidney disease
03:55 Key discoveries about the mTOR pathway and cyst growth in PKD
09:05 The role of fasting and ketosis in slowing cyst growth
15:25 The potential benefits of supplementing with beta hydroxybutyrate (BHB) and citrate
20:34 Expanding the use of medical foods for kidney health
23:52 The importance of bold hypotheses and perseverance in research
28:41 The significance of dietary interventions in kidney disease
33:01 Empowering doctors to recommend dietary changes for kidney health
36:32 The power of personalized nutrition in kidney disease treatment


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In this episode, Bonnie is joined by Brad Kearns, a New York Times bestselling author and former professional triathlete, and they discuss his journey of leaving the corporate world to pursue his passion for fitness and nutrition. They highlight the importance of following your heart and finding your inspired purpose in life. Brad also talks about his involvement in speed golf and the benefits of incorporating high-intensity exercise into your fitness routine.

Brad encourages you to evolve your mindset and embrace positive change. He covers the importance of getting over yourself and releasing attachment to outcomes in intense career environments and parenting. He emphasizes the need to eliminate processed foods and focus on whole foods for optimal health. He also talks about the benefits of transitioning to a barefoot lifestyle and the launch of his minimalist five-toe shoe company.

The conversation touches on the practice of cold plunging for psychological resilience and energy boost, as well as the trend towards simplification in the fitness industry. Brad also shares his thoughts on A.I. and its role in book publishing and critical thinking. The conversation concludes with a mention of Brad's upcoming book, 'Born to Walk.'

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Episode Chapters

00:48 Introduction and Background
08:21 Following Your Heart and Leaving the Corporate World
11:02 The Benefits of Speed Golf and Being in the Moment
14:00 The Evolution of Fitness and the Importance of High-Intensity Exercise
20:11 From Processed Foods to Whole Foods
27:51 Embracing Positive Change: Evolving Your Mindset
29:40 Getting Over Oneself: Releasing Attachment in Intense Environments
34:27 Transitioning to a Barefoot Lifestyle: Benefits and Tips
40:30 Cold Plunging: Psychological Resilience and Energy Boost
46:50 Simplification in the Fitness Industry: Making Fitness User-Friendly
48:50 AI in Publishing: Tools vs. Critical Thinking
52:39 Born to Walk: Exploring the Benefits of Walking


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In this episode, Bonnie is joined by Whitney Jones, professional bodybuilder and 3 -time Miss Fitness Olympia, and they discuss Whitney's incredible journey from starting a gym in 2009 to becoming a three-time Miss Olympia. Despite numerous injuries, she reveals how setbacks fueled her success and discusses her latest venture, Unstoppable 365, a community empowering women through fitness, nutrition, and personal development. They also talk about self-care, mindset mastery, prioritizing your daily routine as well as balancing your professional and personal life. Get inspired by Whitney's unwavering determination and passion for helping others thrive.

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In this episode, Bonnie is joined by Angela Naeth, a professional triathlete and coach, who shares her journey into health and wellness and her mission to empower women in the sport. Bonnie and Angela discuss the importance of nutrition and proper fueling for performance, as well as the impact of mindset and finding flow during training sessions. Angela also emphasizes the value of authenticity and aligning with companies and products that she truly believes in. They also talk about transitioning to entrepreneurship, the importance of authenticity and advice you would give to your youger self.

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