When I tell people what we eat, their first response is... "That sounds pretty restricted!" After which I ask them what they had for breakfast today? "Cereal." And the day prior? "Cereal." How about for the foreseeable future? "Cereal." You get the idea. Most people are already eating a fairly restricted diet, only with poor food choices! So, what the heck do we, at Life By Design, eat ourselves? On today's episode of Life By Design we cover that question and answer a few more. What We Cover  How many different food types will you find in an A+ diet? Why Mike's (yes I said Mike, he made a return to the show) situation may be unique and what you can still learn from it. Most people know "what" to eat but still fail to follow guidelines...why? What Jamie eats. What Mike eats. 

When I tell people what we eat, their first response is... "That sounds pretty restricted!" After which I ask them what they had for breakfast today? "Cereal." And the day prior? "Cereal." How about for the foreseeable future? "Cereal." You get the idea. Most people are already eating a fairly restricted diet, only with poor food choices! So, what the heck do we, at Life By Design, eat ourselves? On today's episode of Life By Design we cover that question and answer a few more. What We Cover <ul> <li>How many different food types will you find in an A+ diet?</li> <li>Why Mike's (yes I said Mike, he made a return to the show) situation may be unique and what you can still learn from it.</li> <li>Most people know "what" to eat but still fail to follow guidelines...why?</li> <li>What Jamie eats.</li> <li>What Mike eats.</li> </ul>

#413 What We Eat 

How is it possible for a simple, seemingly logical statement, to have the capacity to lead to such potentially detrimental outcomes? That is the crux of the problem. This statement, while appearing innocuous, is far from it. What is this cliche we've all said at one time or another? "Everything in moderation." I know. It just doesn't seem like an issue... right? On this episode of Life By Design we delve deeper into this slogan and it's possible negative effects.  What we covered  The way you challenge the basis of a concept is at the edges. At the extremes, the flaws or strength of a statement become more obvious. Cocaine in moderation? Let's assume this statement slips into your belief system without detection... what potential actions would follow? We discuss some examples. This would be a much better way to tackle the problems our "slogan" is trying to solve. A way that leads to taking more responsibility instead of passing it off and succumbing to the ill effects that'll follow. 

How is it possible for a simple, seemingly logical statement, to have the capacity to lead to such potentially detrimental outcomes? That is the crux of the problem. This statement, while appearing innocuous, is far from it. What is this cliche we've all said at one time or another? "Everything in moderation." I know. It just doesn't seem like an issue... right? On this episode of Life By Design we delve deeper into this slogan and it's possible negative effects.  What we covered <ul> <li>The way you challenge the basis of a concept is at the edges. At the extremes, the flaws or strength of a statement become more obvious. Cocaine in moderation?</li> <li>Let's assume this statement slips into your belief system without detection... what potential actions would follow? We discuss some examples.</li> <li>This would be a much better way to tackle the problems our "slogan" is trying to solve. A way that leads to taking more responsibility instead of passing it off and succumbing to the ill effects that'll follow.</li> </ul>

#412 The Colossal Health Myth 

One way to stack the deck in favour of the highest quality sleep experience is to craft the perfect restoration routine. A routine is a series of actions done repeatedly. Not all routines are helpful, or move you towards a predetermined goal, they’re simply routines due to repetition. You’ll see routines, even rituals, a more intentional form of routine, among many high achievers across a variety of professions. What makes routines so impactful is the ability to automate them and require little to no willpower. This makes consistency easier and as such, the opportunity for a maximum return even more likely. On today's episode of Life By Design I shared my Perfect Restoration Routine in hope it would spark you to do the same! What I Covered:  A 4 step process to creating a routine. This can be applied to anything, not just sleep! How to best prepare your body to maximize sleep quality and set the stage for productivity. What are the nutrient needs involved to enhance restorative sleep? The two additions I made to my sleep hygiene in the past 6 months that have been making a surprising and positive impact. 

One way to stack the deck in favour of the highest quality sleep experience is to craft the perfect restoration routine. A routine is a series of actions done repeatedly. Not all routines are helpful, or move you towards a predetermined goal, they’re simply routines due to repetition. You’ll see routines, even rituals, a more intentional form of routine, among many high achievers across a variety of professions. What makes routines so impactful is the ability to automate them and require little to no willpower. This makes consistency easier and as such, the opportunity for a maximum return even more likely. On today's episode of Life By Design I shared my Perfect Restoration Routine in hope it would spark you to do the same! What I Covered: <ul> <li>A 4 step process to creating a routine. This can be applied to anything, not just sleep!</li> <li>How to best prepare your body to maximize sleep quality and set the stage for productivity.</li> <li>What are the nutrient needs involved to enhance restorative sleep?</li> <li>The two additions I made to my sleep hygiene in the past 6 months that have been making a surprising and positive impact.</li> </ul>

#411 The Perfect Bedtime Routine

Salt is bad for you! Right? Or is it? Now I'm confused. That's OK... Most of us have been convinced that salt consumption is something that must be restricted at all costs. Too much salt increases the risk for heart disease and stroke, damages the kidneys and will lead to early death. That's scary! But what is the truth? Have we been told a lie? It depends...as always. On today's episode of Life By Design we talk about salt. What I Covered:  Using research done on "sick people" is not entirely applicable to healthy people. Why do most heart and stroke associations restrict sodium intake to such extreme levels? What is the purpose of sodium in our body? How much salt is the right amount of salt? Who should restrict their salt intake? What's the best type of salt to consume? 

Salt is bad for you! Right? Or is it? Now I'm confused. That's OK... Most of us have been convinced that salt consumption is something that must be restricted at all costs. Too much salt increases the risk for heart disease and stroke, damages the kidneys and will lead to early death. That's scary! But what is the truth? Have we been told a lie? It depends...as always. On today's episode of Life By Design we talk about salt. What I Covered: <ul> <li>Using research done on "sick people" is not entirely applicable to healthy people.</li> <li>Why do most heart and stroke associations restrict sodium intake to such extreme levels?</li> <li>What is the purpose of sodium in our body?</li> <li>How much salt is the right amount of salt?</li> <li>Who should restrict their salt intake?</li> <li>What's the best type of salt to consume?</li> </ul>

#410 The Salt Myth

Most people assume they'll know when they have a problem with their spine. The criteria is simple... it hurts! Until that point, the spine is just a bag of bones doing it's job to keep us upright. Imagine if that's how we thought about our teeth? All good until your tooth hurts. How about the heart? No problem here, until the first heart attack that is. The list could go on... When it comes to the body, there's so much more going on than meets the eye. If we depend on pain to give us an alert that a problem exists, we'll end up waiting for too long and in some cases, it can even be too late. On today's episode of Life By Design I talk about the most "obvious" causes of spinal problems and one significant but less considered possibility. What I Covered:  How the spine works and why it's more important than you've probably ever realized. When do symptoms first appear? What should you do? Problem #1: obvious but less of a problem than expected. Problem #2: a much bigger source of spinal problems but far underappreciated. Problem #3: the most difficult to understand and comprehend of all spinal problems. The Missing Link: the answer to nearly every spinal problem, or at least the starting point! 

Most people assume they'll know when they have a problem with their spine. The criteria is simple... it hurts! Until that point, the spine is just a bag of bones doing it's job to keep us upright. Imagine if that's how we thought about our teeth? All good until your tooth hurts. How about the heart? No problem here, until the first heart attack that is. The list could go on... When it comes to the body, there's so much more going on than meets the eye. If we depend on pain to give us an alert that a problem exists, we'll end up waiting for too long and in some cases, it can even be too late. On today's episode of Life By Design I talk about the most "obvious" causes of spinal problems and one significant but less considered possibility. What I Covered: <ul> <li>How the spine works and why it's more important than you've probably ever realized.</li> <li>When do symptoms first appear? What should you do?</li> <li>Problem #1: obvious but less of a problem than expected.</li> <li>Problem #2: a much bigger source of spinal problems but far underappreciated.</li> <li>Problem #3: the most difficult to understand and comprehend of all spinal problems.</li> <li>The Missing Link: the answer to nearly every spinal problem, or at least the starting point!</li> </ul>

#409 3 Obvious Causes Of Spinal Problems 

One of the most under appreciated facets of health is the gut. In the past, the digestive system was seen as a simple system. Food entered and left one long tube, only to be digested and nutrients absorbed along the way. Now, an incredible amount of research is accumulating to establish the gut as a primary focus for disease reversal and health optimization. The "gut" is referring to the micro organisms living inside the intestines. This biome includes 100's of different species of bacteria working together to produce a healthy environment. On today's episode of Life By Design, we discuss what to do and not to do when it comes to improving your gut health.  What We Covered:  What is the gut and why is it important? Signs of an unhealthy gut. How to start enhancing gut repair and healing 

One of the most under appreciated facets of health is the gut. In the past, the digestive system was seen as a simple system. Food entered and left one long tube, only to be digested and nutrients absorbed along the way. Now, an incredible amount of research is accumulating to establish the gut as a primary focus for disease reversal and health optimization. The "gut" is referring to the micro organisms living inside the intestines. This biome includes 100's of different species of bacteria working together to produce a healthy environment. On today's episode of Life By Design, we discuss what to do and not to do when it comes to improving your gut health.  What We Covered: <ul> <li>What is the gut and why is it important?</li> <li>Signs of an unhealthy gut.</li> <li>How to start enhancing gut repair and healing</li> </ul>

#408 How To Heal Your Gut

Germs are a part of the world we live in and are necessary to a healthy productive human life.   Bacteria plays a vital role in our normal physiology and not all types should be feared or avoided.   It's one of those things that belong in the 'optimize' category.   This means you want to avoid deadly or harmful bacteria while maximizing the 'good' or beneficial bacteria that you want.   It's one of the reasons that probiotics are a Life By Design recommended supplement; many of us have been on countless antibiotic prescriptions and have not given our body the time to recover and regrow our normal, natural flora.   This can play out in many ways.   See the attached study where probiotics given to women with recurrent urinary tract infections, helped the rate, and intensity subside to the point where probiotics are being considered as a potential treatment option for recurrent urinary tract infections in women.   But that's not the point of the podcast.   The naysayers will say, and rightly so in this case, that we need more research and that more study is required to make a decision.   But that's not the point, which is exactly the point of the podcast   What We Cover:   The study and why it's cool and important for you to understand. Why treatment protocols are not the purpose of supplements and why you shouldn't judge your health by symptoms. Strategies and requirements and why that's so important for you and your family. 

Germs are a part of the world we live in and are necessary to a healthy productive human life.   Bacteria plays a vital role in our normal physiology and not all types should be feared or avoided.   It's one of those things that belong in the 'optimize' category.   This means you want to avoid deadly or harmful bacteria while maximizing the 'good' or beneficial bacteria that you want.   It's one of the reasons that probiotics are a Life By Design recommended supplement; many of us have been on countless antibiotic prescriptions and have not given our body the time to recover and regrow our normal, natural flora.   This can play out in many ways.   See the attached study where probiotics given to women with recurrent urinary tract infections, helped the rate, and intensity subside to the point where probiotics are being considered as a potential treatment option for recurrent urinary tract infections in women.   But that's not the point of the podcast.   The naysayers will say, and rightly so in this case, that we need more research and that more study is required to make a decision.   But that's not the point, which is exactly the point of the podcast   What We Cover: <ul> <li>The study and why it's cool and important for you to understand.</li> <li>Why treatment protocols are not the purpose of supplements and why you shouldn't judge your health by symptoms.</li> <li>Strategies and requirements and why that's so important for you and your family.</li> </ul>

#407 We Want The Good Germs

Does vitamin D have any positive direct effect on the immune system?   That's the question we seek to answer this week on Life By Design.   We are using direct to mean, if you take Vitamin D, is there any data pointing out that you may have a decreased chance of contracting the flu?   There is already data and professional hypotheses on how people with "pre-existing" autoimmune diseases have an increased risk of developing the full-blown autoimmune disease if they are Vitamin D deficient.   This week we present a study, and randomized controlled trial, from Japan. The researchers followed school-aged children through flu season (December - March), giving half of the 340 student sample size Vitamin D while the other half received the placebo.    What We Cover   The study, it's results, a general discussion, and what those results could mean for you and your family's health. Why we think you should be taking Vitamin D...don't think the real reason is the avoidance of disease. Avoiding disease only gets you to zero; we're hoping you can be so much more than just that. We don't guess we test - how much Vitamin D should you be taking, despite the conflicting data and how you know you're taking enough? What are the best sources for Vitamin D and how to get it. The difference between a food and a supplement and why it's important to know the difference. 

Does vitamin D have any positive direct effect on the immune system?   That's the question we seek to answer this week on Life By Design.   We are using direct to mean, if you take Vitamin D, is there any data pointing out that you may have a decreased chance of contracting the flu?   There is already data and professional hypotheses on how people with "pre-existing" autoimmune diseases have an increased risk of developing the full-blown autoimmune disease if they are Vitamin D deficient.   This week we present a study, and randomized controlled trial, from Japan. The researchers followed school-aged children through flu season (December - March), giving half of the 340 student sample size Vitamin D while the other half received the placebo.    What We Cover <ul> <li>The study, it's results, a general discussion, and what those results could mean for you and your family's health.</li> <li>Why we think you should be taking Vitamin D...don't think the real reason is the avoidance of disease. Avoiding disease only gets you to zero; we're hoping you can be so much more than just that.</li> <li>We don't guess we test - how much Vitamin D should you be taking, despite the conflicting data and how you know you're taking enough?</li> <li>What are the best sources for Vitamin D and how to get it.</li> <li>The difference between a food and a supplement and why it's important to know the difference.</li> </ul>

#406 Influenza A and Vitamin D

Despite a growing body of evidence, the peanut gallery still repeats the mantra...   "There's no evidence to 'prove' Chiropractic works."   Of course, when asked what is meant by 'evidence' and 'works', there is no clear response, yet the same tired rhetoric continues.   In this episode, we will review these claims, discuss what does and doesn't exist in Chiropractic, and review a newly published study.   A Randomized Control Trial (remember, they tell us these ones are the best) study, performed at the Naval Hospital in Pensacola, Florida found that soldiers who had Chiropractic care for 4 months had:   Improved strength Improved balance Improved endurance And short term improvements to low back pain.   The study involved 110 active military personal, 86% of those had low back pain for greater than three months, and 66% of which had back pain for longer than one year.   The soldiers were divided into two groups the active group and the wait list group. The active group received chiropractic care for four months.   It's always nice to see documented evidence of 'other' nerve system related phenomenon (strength and balance) improving.    Yet, more evidence to support the idea that Corrective Chiropractic is more about keeping your spine and nerve system healthy and all the benefits that brings.   What We Cover   The study and its results. Possible mechanisms for the results. Where the study falls short. How you can apply this information to make you and your family's life better. What conditions chiropractic can treat. Why we believe there is so much hate for chiropractic... still! 

Despite a growing body of evidence, the peanut gallery still repeats the mantra...   "There's no evidence to 'prove' Chiropractic works."   Of course, when asked what is meant by 'evidence' and 'works', there is no clear response, yet the same tired rhetoric continues.   In this episode, we will review these claims, discuss what does and doesn't exist in Chiropractic, and review a newly published study.   A Randomized Control Trial (remember, they tell us these ones are the best) study, performed at the Naval Hospital in Pensacola, Florida found that soldiers who had Chiropractic care for 4 months had:   Improved strength Improved balance Improved endurance And short term improvements to low back pain.   The study involved 110 active military personal, 86% of those had low back pain for greater than three months, and 66% of which had back pain for longer than one year.   The soldiers were divided into two groups the active group and the wait list group. The active group received chiropractic care for four months.   It's always nice to see documented evidence of 'other' nerve system related phenomenon (strength and balance) improving.    Yet, more evidence to support the idea that Corrective Chiropractic is more about keeping your spine and nerve system healthy and all the benefits that brings.   What We Cover <ul> <li>The study and its results.</li> <li>Possible mechanisms for the results.</li> <li>Where the study falls short.</li> <li>How you can apply this information to make you and your family's life better.</li> <li>What conditions chiropractic can treat.</li> <li>Why we believe there is so much hate for chiropractic... still!</li> </ul>

#405 Chiropractic Improves Balance and Strength

There was, and maybe it's still being circulated on your social media feeds, a meme that goes something like this:   "Losing weight is hard; being overweight is hard; choose your hard."   "Being broke is hard; Becoming rich is hard; choose your hard."   "Change is hard; staying the same is hard; choose your hard."   You get the idea.   There was just something unsettling enough about this meme that warranted us to have a conversation and discussion about it and this podcast is the result of that conversation.   So what, who cares, right?   We believe you'll care because your ideas and beliefs literally dictate your life, your happiness, what you believe is possible for yourself and all else.   So to accept or dismiss an idea without properly thinking about it and breaking it down is extremely detrimental to your life.   What we cover   Why context is king and why before accepting any slogan, no matter how it makes you feel, it must be especially considered and analyzed. Why ideas matter and why your beliefs will literally dictate, over time, the quality of your life and your level of happiness. In what ways this quote is true and what value we can take from it. In what ways this quote is false and where, we believe, it could be dangerous to your life. 

There was, and maybe it's still being circulated on your social media feeds, a meme that goes something like this:   "Losing weight is hard; being overweight is hard; choose your hard."   "Being broke is hard; Becoming rich is hard; choose your hard."   "Change is hard; staying the same is hard; choose your hard."   You get the idea.   There was just something unsettling enough about this meme that warranted us to have a conversation and discussion about it and this podcast is the result of that conversation.   So what, who cares, right?   We believe you'll care because your ideas and beliefs literally dictate your life, your happiness, what you believe is possible for yourself and all else.   So to accept or dismiss an idea without properly thinking about it and breaking it down is extremely detrimental to your life.   What we cover <ul> <li>Why context is king and why before accepting any slogan, no matter how it makes you feel, it must be especially considered and analyzed.</li> <li>Why ideas matter and why your beliefs will literally dictate, over time, the quality of your life and your level of happiness.</li> <li>In what ways this quote is true and what value we can take from it.</li> <li>In what ways this quote is false and where, we believe, it could be dangerous to your life.</li> </ul>

#404 Choose Your Hard

We believe that every human being is designed to be extraordinary.That means you reading this right now… yes you!Have you ever been scared about the health of a loved one, or about the health of your children?Have you ever felt hopeless about your health and wondered… “I’ve been doing everything they have told me to do… why am I not healthier”?If you are at all interested in health, life, success, and happiness, this podcast is for you.Dr. Jamie Richards and Dr. Kresimir Jug never shy away from an interesting and fun conversation that will leave you, passionately engaged, ready to take action, and always wanting to learn more.

I love this podcast. Their approach to healthy lifestyle changes is centered around common sense and small attainable changes. They are practical and understanding of the challenges faced by many people in today&#39;s society. There is never blame or that guilty feeling you get for missing a workout or eating the wrong food.  After every episode you walk away with a true &#34;I can do this&#34; attitude!  This is a top ten podcast for me each week!

Logical and sensible

Some good stuff if you appreciate or if you can get past the conservatism.  Not worth the effort, IMO, there are plenty of podcasts that teach similar material without forcing an ideology down your throat.  Nice sound quality, obviously very prepared, the 2 is for political content only.

Too much politics

We believe that every human being is designed to be extraordinary. That means you reading this right now… yes you! Have you ever been scared about the health of a loved one, or about the health of your children? Have you ever felt hopeless about your health and wondered… “I’ve been doing everything they have told me to do… why am I not healthier”? If you are at all interested in health, life, success, and happiness, this podcast is for you. Dr. Jamie Richards and Dr. Kresimir Jug never shy away from an interesting and fun conversation that will leave you, passionately engaged, ready to take action, and always wanting to learn more.

Life By Design Podcast

"The path to success is to take massive, determined actions." -Tony Robbins The two keywords in that sentence are determined and actions. Determined can have two meanings and, I like both of them in this context. The first meaning of determined is 'achieving the desired outcome' and the second, 'that you've given some consideration as to what outcome you are working towards'. Simply put, in order to succeed, you need a plan and you need to act with determination. I know it sounds easy and, intellectually it is, it gets much harder when trying to apply this to real life. The time to start thinking about next year is now, not January 1st! There is nothing easy about thinking long term about your life and few of us are truly blessed with a seemingly natural ability to look long term... the rest of us have to think long and hard about what it is we want for ourselves and our time on this planet. The purpose of today's podcast is to help set you up for having the best year of your life not by chance, but by conscious purpose. What I Covered  The five categories needed for this process to be successful for you. The five are interchangeable to some respect but, they are also hierarchical in natural meaning, you simply just can't pass go and collect your money unless you have it (at least) somewhat figured out. You will be stuck at that point. Tips on how to improve on those categories if you're stuck on any one of them. Discussion and examples of each branch in your life by design, connecting how they all apply in the greater context. 

"The path to success is to take massive, determined actions." -Tony Robbins The two keywords in that sentence are determined and actions. Determined can have two meanings and, I like both of them in this context. The first meaning of determined is 'achieving the desired outcome' and the second, 'that you've given some consideration as to what outcome you are working towards'. Simply put, in order to succeed, you need a plan and you need to act with determination. I know it sounds easy and, intellectually it is, it gets much harder when trying to apply this to real life. The time to start thinking about next year is now, not January 1st! There is nothing easy about thinking long term about your life and few of us are truly blessed with a seemingly natural ability to look long term... the rest of us have to think long and hard about what it is we want for ourselves and our time on this planet. The purpose of today's podcast is to help set you up for having the best year of your life not by chance, but by conscious purpose. What I Covered <ul> <li>The five categories needed for this process to be successful for you. The five are interchangeable to some respect but, they are also hierarchical in natural meaning, you simply just can't pass go and collect your money unless you have it (at least) somewhat figured out. You will be stuck at that point.</li> <li>Tips on how to improve on those categories if you're stuck on any one of them.</li> <li>Discussion and examples of each branch in your life by design, connecting how they all apply in the greater context.</li> </ul>

#368 Making 2020 Your Best Year

Sorry about the swear word but it’s not us… it’s our guest. Since the time this original episode aired, Mark Manson's book, The Subtle Art of Not Giving a F#K has gone on to become a New York Times Bestseller. Congrats to Mark! We thought it would be fun to go back and listen to what Mark had to say about the principles in his book in this interview with Dr. Kreso. The book is really about how to live a better life and that something we preach on Life By Design! Mark is an author, blogger and entrepreneur. Mark writes about personal development and has a lot of people reading his stuff… so check it out. What we covered:  Why most people seem to be continuously stuck and unhappy. What you can do to become unstuck and start living a healthier and happier life. Mark’s book "The Subtle Art of Not Giving a ***" and how it’s different from all of the other stuff that’s out there. 

Sorry about the swear word but it’s not us… it’s our guest. Since the time this original episode aired, Mark Manson's book, The Subtle Art of Not Giving a F#K has gone on to become a New York Times Bestseller. Congrats to Mark! We thought it would be fun to go back and listen to what Mark had to say about the principles in his book in this interview with Dr. Kreso. The book is really about how to live a better life and that something we preach on Life By Design! Mark is an author, blogger and entrepreneur. Mark writes about personal development and has a lot of people reading his stuff… so check it out. What we covered: <ul> <li>Why most people seem to be continuously stuck and unhappy.</li> <li>What you can do to become unstuck and start living a healthier and happier life.</li> <li>Mark’s book "The Subtle Art of Not Giving a ***" and how it’s different from all of the other stuff that’s out there.</li> </ul>

#314 Best of - The Subtle Art of Not Giving a #$*k

Resilience

This past Tuesday was Suicide Prevention Day. It's sad to reflect on your life and think of all the people you who know that have committed suicide. It's even sadder to think that everyone else also knows people who have committed suicide.   Keeping in the spirit of being positive and productive, we wanted to use this podcast to talk about an article that was written on the 10 Traits of Emotionally Resilient People.   Emotional resilience is being able to handle whatever life throws at you - and we know life can throw a lot - and keep moving forward towards your values and dreams.  It doesn't mean being perfect, having it all together, or not having moments of weakness. It means doing your best, and not staying in a down place for very long.   What We Covered   The 10 traits listed in the article with a discussion on each one. What we liked, what we didn't and most importantly how that applies to real life and how we (and hopefully you) can benefit from using this information. How to create Emotional Resilience. It's all well and good to know what it is and to have it, but how do we cultivate it and grow it if we don't have it? Where does it come from? How to begin creating this in your children. The more kids can learn what emotional resilience looks like, the more stress and pain you'll be saving them. 

This past Tuesday was Suicide Prevention Day. It's sad to reflect on your life and think of all the people you who know that have committed suicide. It's even sadder to think that everyone else also knows people who have committed suicide.   Keeping in the spirit of being positive and productive, we wanted to use this podcast to talk about an article that was written on the 10 Traits of Emotionally Resilient People.   Emotional resilience is being able to handle whatever life throws at you - and we know life can throw a lot - and keep moving forward towards your values and dreams.  It doesn't mean being perfect, having it all together, or not having moments of weakness. It means doing your best, and not staying in a down place for very long.   What We Covered <ul> <li>The 10 traits listed in the article with a discussion on each one. What we liked, what we didn't and most importantly how that applies to real life and how we (and hopefully you) can benefit from using this information.</li> <li>How to create Emotional Resilience. It's all well and good to know what it is and to have it, but how do we cultivate it and grow it if we don't have it? Where does it come from?</li> <li>How to begin creating this in your children. The more kids can learn what emotional resilience looks like, the more stress and pain you'll be saving them.</li> </ul>

#359 The 10 Traits of Emotional Resilience

The #1 New Year's Resolution is, no surprise, fat loss.  Why does fat loss also continue to be the #1 resolution? If it were easy, everyone would be fit and the top new year's resolution would be a new relationship or new job. On today's episode of Life By Design I simplify the process and review the best ways to burn fat. What I covered  Get this body part on straight first or risk wasting time, energy and money. The minimum time frame you need to commit to making fat burning your focus. Could an underlying structural problem could be the missing link in your fat loss project? Strength training is king. Are barbells and a gym necessary? What type of conditioning is best for fat loss?  HIIT or aerobic? This macronutrient needs to be dialed in first for efficient fat loss. Does intermittent fasting work? 

The #1 New Year's Resolution is, no surprise, fat loss.  Why does fat loss also continue to be the #1 resolution? If it were easy, everyone would be fit and the top new year's resolution would be a new relationship or new job. On today's episode of Life By Design I simplify the process and review the best ways to burn fat. What I covered <ul> <li>Get this body part on straight first or risk wasting time, energy and money.</li> <li>The minimum time frame you need to commit to making fat burning your focus.</li> <li>Could an underlying structural problem could be the missing link in your fat loss project?</li> <li>Strength training is king. Are barbells and a gym necessary?</li> <li>What type of conditioning is best for fat loss?  HIIT or aerobic?</li> <li>This macronutrient needs to be dialed in first for efficient fat loss.</li> <li>Does intermittent fasting work?</li> </ul>

#378 The Best Ways to Burn Fat 

Marcus Filly

This truly was one of my favorite episodes to record. Was it because of the fantastic content? Yes. Of course the content was wonderful and for many, the concepts we covered will challenge your current training approach and lead to significant and results boosting action. But it was more than the content... it was the guest. On today's episode of the Life By Design Podcast I had the opportunity to speak with 6x CrossFit Games athlete (including finishing as the 12th fittest man in the world in 2016) Marcus Filly. Marcus is a husband, father of 2 daughters and the CEO and Founder of Revival Strength and Functional Bodybuilding, and creator of Awaken Training Series. What I loved about this episode was the value systems and principles that make up this functional bodybuilding model. The amount of crossover with Life By Design lead to a detailed dive into what works in the functional fitness real world and what doesn't. What We Covered  The journey that lead Marcus from a high school athlete to Division 1 athletics to the CrossFit Games and eventually leaving CrossFit altogether to create a more logical approach to functional fitness. The pitfalls of Traditional CrossFit Marcus witnessed while coaching in his own facility...including the secret to behind the "I look too bulky" statement heard from many women. The 3 fundamentals of Functional Bodybuilding that highlight a massive shift from most program design within the functional fitness world. How to move athletes from trying to hit PR's and burning out to consistently, frequent, recoverable training that yields results over time. 

This truly was one of my favorite episodes to record. Was it because of the fantastic content? Yes. Of course the content was wonderful and for many, the concepts we covered will challenge your current training approach and lead to significant and results boosting action. But it was more than the content... it was the guest. On today's episode of the Life By Design Podcast I had the opportunity to speak with 6x CrossFit Games athlete (including finishing as the 12th fittest man in the world in 2016) Marcus Filly. Marcus is a husband, father of 2 daughters and the CEO and Founder of Revival Strength and Functional Bodybuilding, and creator of Awaken Training Series. What I loved about this episode was the value systems and principles that make up this functional bodybuilding model. The amount of crossover with Life By Design lead to a detailed dive into what works in the functional fitness real world and what doesn't. What We Covered <ul> <li>The journey that lead Marcus from a high school athlete to Division 1 athletics to the CrossFit Games and eventually leaving CrossFit altogether to create a more logical approach to functional fitness.</li> <li>The pitfalls of Traditional CrossFit Marcus witnessed while coaching in his own facility...including the secret to behind the "I look too bulky" statement heard from many women.</li> <li>The 3 fundamentals of Functional Bodybuilding that highlight a massive shift from most program design within the functional fitness world.</li> <li>How to move athletes from trying to hit PR's and burning out to consistently, frequent, recoverable training that yields results over time.</li> </ul>

#331 Get Built Up, Not Burnt Out? An Interview with Marcus Filly

"Everything is amazing, and nobody is happy" are words famously (it might be notoriously now depending on who you're asking) spoken by comedian Louis C.K in a late night talk interview with Conan O'Brien. The context was how incredible it is to be able to fly in an airplane and how even 60 years ago if you wanted to travel across the country, it could take days or weeks, not a few hours. C.K also alluded to the fact that you could get the internet now on an airplane (the interview is 2 years old when the internet was novel on flights) which prompted the man next to him to get upset because it wasn't as fast as he would have liked instead of being grateful and happy that this 'awesome' technology was possible. Having the pleasure of being alive in 2019 is fantastic. The opportunities presented to us are outstanding and abundant. So, then, why aren't we happy? Why is mental illness still a thing? Why are young people full of nothing but potential taking their lives? Why is there more addiction? The purpose of this podcast is to comment on what we believe to be a central idea to creating and achieving happiness. Yes, it's a complex topic, and we don't have to cover everything, but we share what we believe, and have experienced, to be one important idea. What we covered:  The definition of happiness and success and why definitions and knowing your terms is essential to success. If you don't have a clear idea of what you want to achieve you'll never get. What, in our personal experience, has to lead to our personal feelings of unhappiness, depression, and anxiety. How we've achieved happiness and success in our lives. 

"Everything is amazing, and nobody is happy" are words famously (it might be notoriously now depending on who you're asking) spoken by comedian Louis C.K in a late night talk interview with Conan O'Brien. The context was how incredible it is to be able to fly in an airplane and how even 60 years ago if you wanted to travel across the country, it could take days or weeks, not a few hours. C.K also alluded to the fact that you could get the internet now on an airplane (the interview is 2 years old when the internet was novel on flights) which prompted the man next to him to get upset because it wasn't as fast as he would have liked instead of being grateful and happy that this 'awesome' technology was possible. Having the pleasure of being alive in 2019 is fantastic. The opportunities presented to us are outstanding and abundant. So, then, why aren't we happy? Why is mental illness still a thing? Why are young people full of nothing but potential taking their lives? Why is there more addiction? The purpose of this podcast is to comment on what we believe to be a central idea to creating and achieving happiness. Yes, it's a complex topic, and we don't have to cover everything, but we share what we believe, and have experienced, to be one important idea. What we covered: <ul> <li>The definition of happiness and success and why definitions and knowing your terms is essential to success. If you don't have a clear idea of what you want to achieve you'll never get.</li> <li>What, in our personal experience, has to lead to our personal feelings of unhappiness, depression, and anxiety.</li> <li>How we've achieved happiness and success in our lives.</li> </ul>

#320 Where Do Success & Happiness Come From?

This is it! The secret 'reveal' that you've been waiting for is finally here. Someone is going to spill the beans on the one very specific thing you need to do in order to stick to your diet forever. In fact, we can go even deeper than that. This 'secret' will help you not only stick to your diet but also your workout regime, and anything else that requires will power. Heck, it will also make you wealthy without working. Hopefully, by now, you can tell that this idea I speak of, this secret gem, is not real at all. There is no secret, no magic pill, special cream, surgery, extraction, etc., that will get the results that you want. There is just work. But that doesn't mean you can't become the person who does the work and succeeds. The purpose of this podcast is to share with you the strategies that I've found most helpful in helping me stick to my diet. What I Cover  A general overview of why there is no 'secret,' but that doesn't mean there are no strategies and way for you to improve. There is still a lot of work involved. The idea of compound interest/momentum and why this is such an important concept to leverage for success. Why willpower is not a light switch but, a muscle that needs to be developed. Creating a better environment is much easier. The lesson from the kids' movie Kung Fu - that there is only you. What that really means and how to apply it for your success. 

This is it! The secret 'reveal' that you've been waiting for is finally here. Someone is going to spill the beans on the one very specific thing you need to do in order to stick to your diet forever. In fact, we can go even deeper than that. This 'secret' will help you not only stick to your diet but also your workout regime, and anything else that requires will power. Heck, it will also make you wealthy without working. Hopefully, by now, you can tell that this idea I speak of, this secret gem, is not real at all. There is no secret, no magic pill, special cream, surgery, extraction, etc., that will get the results that you want. There is just work. But that doesn't mean you can't become the person who does the work and succeeds. The purpose of this podcast is to share with you the strategies that I've found most helpful in helping me stick to my diet. What I Cover <ul> <li>A general overview of why there is no 'secret,' but that doesn't mean there are no strategies and way for you to improve. There is still a lot of work involved.</li> <li>The idea of compound interest/momentum and why this is such an important concept to leverage for success.</li> <li>Why willpower is not a light switch but, a muscle that needs to be developed. Creating a better environment is much easier.</li> <li>The lesson from the kids' movie Kung Fu - that there is only you. What that really means and how to apply it for your success.</li> </ul>

#326 The Secret To Sticking To Your Diet 

There are three reasons for experiencing a lack of results at the gym, and they have almost nothing to do with willpower, procrastination, or hard work.   Yes, those are all important but, by far, they are not the most significant reason you fail to get the results you want.   The most significant reason is that your strategy is not compatible with your goals.   What does that mean in plain English? It means that, for the most part, you're not doing the things that will get you the result you want.   No matter how much scientific data, anecdotal evidence, and even personal experience show you, the widespread consensus still is that cardio produces weight loss, and to tone, you need to do low weight, high reps.   The second reason is the lack of consistent intensity. Your body adapts to the stress you place on it. Most people, when joining a gym, experience great results but then plateau and never improve. The improvement occurs because your body gets used to what you're doing. If you want to keep improving, you need to change what you're doing and the rate and intensity at which you're doing it.   And the third, which is closely related to the second, is periodization. Periodization means changing your tempo, exercises, and volume to both allow for adaptation, but also avoid a long term plateau.   Yes of course, a coach or a great gym will be able to provide all this for you. However what if you don't live close to a great gym or can't afford to go? What can you do?    What We Covered   An overview of general physiology, the importance of diet and the training effect. How does a lack of structure, intensity, and periodization negatively affect you? What a good program looks like and the necessary features for it's success.     Stuff From The Episode: CLICK HERE to Download the FREE Move By Design Manual    Stuff From The Episode: CLICK HERE to Download the FREE Move By Design Manual

There are three reasons for experiencing a lack of results at the gym, and they have almost nothing to do with willpower, procrastination, or hard work.   Yes, those are all important but, by far, they are not the most significant reason you fail to get the results you want.   The most significant reason is that your strategy is not compatible with your goals.   What does that mean in plain English? It means that, for the most part, you're not doing the things that will get you the result you want.   No matter how much scientific data, anecdotal evidence, and even personal experience show you, the widespread consensus still is that cardio produces weight loss, and to tone, you need to do low weight, high reps.   The second reason is the lack of consistent intensity. Your body adapts to the stress you place on it. Most people, when joining a gym, experience great results but then plateau and never improve. The improvement occurs because your body gets used to what you're doing. If you want to keep improving, you need to change what you're doing and the rate and intensity at which you're doing it.   And the third, which is closely related to the second, is periodization. Periodization means changing your tempo, exercises, and volume to both allow for adaptation, but also avoid a long term plateau.   Yes of course, a coach or a great gym will be able to provide all this for you. However what if you don't live close to a great gym or can't afford to go? What can you do?   What We Covered <ul> <li>An overview of general physiology, the importance of diet and the training effect.</li> <li>How does a lack of structure, intensity, and periodization negatively affect you?</li> <li>What a good program looks like and the necessary features for it's success.</li> </ul>   Stuff From The Episode: CLICK HERE to Download the FREE Move By Design Manual   Stuff From The Episode: CLICK HERE to Download the FREE Move By Design Manual

#330 How to Create Your Own Workout Program 

Oh, the scale. How we all have a love/hate relationship with you. Looking and feeling good in your body is a goal we should all strive to achieve, especially since it boosts your self-esteem, and helps give you confidence for taking on the day. The purpose of this podcast is to discuss 5 reasons, that we typically see, as to why you're not reaching the ideal weight/body type that YOU want. What we covered:  Why it's challenging to do things consistently that you hate doing. Muhammad Ali famously said, "I hated every minute of training, but I said: don't quit, suffer now and live the rest of your life like a champion." We all know that exercise and eating is part of getting the body you want, but hating it will make it hard to do. You haven't been doing it long enough. It would be fantastic if the timeline you had in your head for achieving a goal were the correct timeline; unfortunately, it always takes longer than you think. Aristotle, the philosopher not Dr. Kreso's son, famously said, "success is a habit, not an act." Consistency is critical - the shiny penny is fun to chase, but hardly ever leads you to where you want to be. There is a lot of 'conventional wisdom' about weight loss and exercise that's not based on physiology, so creating a plan based around how your physiology works is critical to your success. 

Oh, the scale. How we all have a love/hate relationship with you. Looking and feeling good in your body is a goal we should all strive to achieve, especially since it boosts your self-esteem, and helps give you confidence for taking on the day. The purpose of this podcast is to discuss 5 reasons, that we typically see, as to why you're not reaching the ideal weight/body type that YOU want. What we covered: <ul> <li>Why it's challenging to do things consistently that you hate doing. Muhammad Ali famously said, "I hated every minute of training, but I said: don't quit, suffer now and live the rest of your life like a champion." We all know that exercise and eating is part of getting the body you want, but hating it will make it hard to do.</li> <li>You haven't been doing it long enough. It would be fantastic if the timeline you had in your head for achieving a goal were the correct timeline; unfortunately, it always takes longer than you think.</li> <li>Aristotle, the philosopher not Dr. Kreso's son, famously said, "success is a habit, not an act." Consistency is critical - the shiny penny is fun to chase, but hardly ever leads you to where you want to be.</li> <li>There is a lot of 'conventional wisdom' about weight loss and exercise that's not based on physiology, so creating a plan based around how your physiology works is critical to your success.</li> </ul>

#312 Not Reaching Your Weight Goals?

Not sure if you've heard about Mindful Eating before, but it's something that's talked about enough (mostly in the background) and we thought we should bring it to your attention.   An initial challenge we discovered with Mindful Eating was the lack of a clear definition. It's challenging to have a proper discussion about something when it's mostly unclear what we're talking about.   To the best of our knowledge and understanding, Mindful Eating is a nutritional strategy that uses the psychological concept of 'Mindfulness' as a guide for helping you make choices about your nutrition.   From the Health Line Article... Mindful eating involves:    -Eating Slowly and without distraction -Distinguishing between hunger and non-hunger cues for eating -Learning to cope with anxiety and guilt about food -Appreciating your food -Noticing the effects that food has on your feelings and figure   What We Covered   A more in-depth conversation about all the tenets that incorporate the idea of 'Mindful Eating' and how those would apply to you and your nutrition How these ideas differ from all other, more accessible, strategies currently related to food The pros and cons of this strategy If we, ourselves would choose to use Mindful Eating 

Not sure if you've heard about Mindful Eating before, but it's something that's talked about enough (mostly in the background) and we thought we should bring it to your attention.   An initial challenge we discovered with Mindful Eating was the lack of a clear definition. It's challenging to have a proper discussion about something when it's mostly unclear what we're talking about.   To the best of our knowledge and understanding, Mindful Eating is a nutritional strategy that uses the psychological concept of 'Mindfulness' as a guide for helping you make choices about your nutrition.   From the Health Line Article... Mindful eating involves:    -Eating Slowly and without distraction -Distinguishing between hunger and non-hunger cues for eating -Learning to cope with anxiety and guilt about food -Appreciating your food -Noticing the effects that food has on your feelings and figure   What We Covered <ul> <li>A more in-depth conversation about all the tenets that incorporate the idea of 'Mindful Eating' and how those would apply to you and your nutrition</li> <li>How these ideas differ from all other, more accessible, strategies currently related to food</li> <li>The pros and cons of this strategy</li> <li>If we, ourselves would choose to use Mindful Eating</li> </ul>

#358 What About MindFul Eating?

Proper and adequate blood flow is vital to your body's health and well being. Adequate blood flow is even more important to your brain since your brain is the organ which controls your entire body.   Decreased blood flow to the brain has been hypothesized to be a cause/contributing factor of many chronic and acute diseases (Alzheimer's, dementia, stroke, cancer, etc.)   The etiology of these diseases is hard to assess, making general health principles like adequate blood flow to your brain, even more important.   In a recent study, published in the journal Brain Circulation, a positive correlation was found between cervical lordosis and blood flow to your brain.   In English:   When test subjects had an orthotic device placed under their neck which changed the curve in their cervical spine, an MRI measured more blood flow to their brain.    Why you care about this:   Proper cervical curvature has alot to do with how well your neck and spine is functioning.   Most of the time a correction towards better is performed to your neck, your neck moves better. A neck that is capable of better motion has a greater capacity for healthy mobility and restoration of the cervical curve can be a result.   In this podcast we discuss this study and why you should care about those implications.   What We Covered   The basics of the study, what it tells you, why you should care, and why it's important. The potential application of this study and how it would apply to your health. Any problems or shortcomings with a study like this, and how those would apply. The importance of structure and function to your health. 

Proper and adequate blood flow is vital to your body's health and well being. Adequate blood flow is even more important to your brain since your brain is the organ which controls your entire body.   Decreased blood flow to the brain has been hypothesized to be a cause/contributing factor of many chronic and acute diseases (Alzheimer's, dementia, stroke, cancer, etc.)   The etiology of these diseases is hard to assess, making general health principles like adequate blood flow to your brain, even more important.   In a recent study, published in the journal Brain Circulation, a positive correlation was found between cervical lordosis and blood flow to your brain.   In English:   When test subjects had an orthotic device placed under their neck which changed the curve in their cervical spine, an MRI measured more blood flow to their brain.    Why you care about this:   Proper cervical curvature has alot to do with how well your neck and spine is functioning.   Most of the time a correction towards better is performed to your neck, your neck moves better. A neck that is capable of better motion has a greater capacity for healthy mobility and restoration of the cervical curve can be a result.   In this podcast we discuss this study and why you should care about those implications.   What We Covered <ul> <li>The basics of the study, what it tells you, why you should care, and why it's important.</li> <li>The potential application of this study and how it would apply to your health.</li> <li>Any problems or shortcomings with a study like this, and how those would apply.</li> <li>The importance of structure and function to your health.</li> </ul>

#360 More Blood To Your Brain 

Recently the Toy company Hasbro has launched "Ms. Monopoly," and as the box says, it's 'the first game where women make more than men.'   If you're not familiar with the game of monopoly, it's a board game in which players move around the board, are able to buy property, make investments, get sent to jail, and are subject to both the randomness of good and bad luck.   So what's wrong with Ms. Monopoly? Nothing. We are going to do our best to stay out of the realm of politics on this podcast. It's hard not to touch on politics a little bit, since morality and politics can be closely related. But, if you want to read more about gender equality issues, etc., there are many articles online that can provide material for you to learn more.   Our job on today's podcast is to speak about the personal, self-esteem, effects of creating games and situations like this. Solely for the fact that creating high self-esteem is a precursor to health and happiness which we do care about tremendously.   What we covered     Definitions and classifications. There's not a word strong enough to describe the horror of today's misuse of language and concepts. If you don't believe that statement, stop 10 random people on the street and ask for a definition of popular, politically charged terms today (sexist, racist, etc.) and see how many different responses you get. Step number one is to define all of our terms so we can be on the same page. The nature of self-esteem, why it's important, why you need it and why you should be working on creating it. How being singled out does not increase self-esteem but lowers it. What lessons we need to apply to our lives. 

Recently the Toy company Hasbro has launched "Ms. Monopoly," and as the box says, it's 'the first game where women make more than men.'   If you're not familiar with the game of monopoly, it's a board game in which players move around the board, are able to buy property, make investments, get sent to jail, and are subject to both the randomness of good and bad luck.   So what's wrong with Ms. Monopoly? Nothing. We are going to do our best to stay out of the realm of politics on this podcast. It's hard not to touch on politics a little bit, since morality and politics can be closely related. But, if you want to read more about gender equality issues, etc., there are many articles online that can provide material for you to learn more.   Our job on today's podcast is to speak about the personal, self-esteem, effects of creating games and situations like this. Solely for the fact that creating high self-esteem is a precursor to health and happiness which we do care about tremendously.   What we covered   <ul> <li>Definitions and classifications. There's not a word strong enough to describe the horror of today's misuse of language and concepts. If you don't believe that statement, stop 10 random people on the street and ask for a definition of popular, politically charged terms today (sexist, racist, etc.) and see how many different responses you get. Step number one is to define all of our terms so we can be on the same page.</li> <li>The nature of self-esteem, why it's important, why you need it and why you should be working on creating it.</li> <li>How being singled out does not increase self-esteem but lowers it.</li> <li>What lessons we need to apply to our lives.</li> </ul>

#363 Ms. Monopoly And The Impact On Self-Esteem

Becoming an emotionally stronger, more self-reliant person with strong self-esteem is vital to you success in life.   If you want to pursue any kind of rational values in a virtuous way, you'll find out very quickly that the world will stand in your way. After all, what you're after is not easy, it's hard, and it should be hard.   For you to achieve your desires, whether it be a relationship, career, status, finances, etc., you will have to become the person with those character traits and abilities. This will require a lot of effort and hard work. Becoming a different person can take a lot of work.   There seems to be a trend that's emerging again lately. It's nothing new, it's been around for a long time (maybe it's just because we've been fascinated with reading more about it); it's this idea teaching you that for you to get what you want you must become no-one and nothing.   We've heard it expressed many different ways and by many different people: overcoming the ego, join the unified field, becoming one with all things, etc.   But is this really possible and is it beneficial? That all depends on you and your goals. In today's episode, we discuss our thoughts and experiences on the topic:   What We Covered   What is the self and should you care? When someone refers to the ego or 'you' what do they mean? What is 'youness' and is this an important characteristic? Is your ego helpful, or does a successful, happy life require you to overcome it? Why we believe these are important questions for you to answer and consider for yourself, and how we have applied to our own lives. 

Becoming an emotionally stronger, more self-reliant person with strong self-esteem is vital to you success in life.   If you want to pursue any kind of rational values in a virtuous way, you'll find out very quickly that the world will stand in your way. After all, what you're after is not easy, it's hard, and it should be hard.   For you to achieve your desires, whether it be a relationship, career, status, finances, etc., you will have to become the person with those character traits and abilities. This will require a lot of effort and hard work. Becoming a different person can take a lot of work.   There seems to be a trend that's emerging again lately. It's nothing new, it's been around for a long time (maybe it's just because we've been fascinated with reading more about it); it's this idea teaching you that for you to get what you want you must become no-one and nothing.   We've heard it expressed many different ways and by many different people: overcoming the ego, join the unified field, becoming one with all things, etc.   But is this really possible and is it beneficial? That all depends on you and your goals. In today's episode, we discuss our thoughts and experiences on the topic:   What We Covered <ul> <li>What is the self and should you care? When someone refers to the ego or 'you' what do they mean? What is 'youness' and is this an important characteristic?</li> <li>Is your ego helpful, or does a successful, happy life require you to overcome it?</li> <li>Why we believe these are important questions for you to answer and consider for yourself, and how we have applied to our own lives.</li> </ul>

#356 Becoming No One

Two new studies remind us of what we already know but sometimes forget. The above is a quote that opens the article titled "To Delay Death, Lift Weights." What an appropriate way to describe strength training, something that, the research is quite clear, has outstanding health benefits to the body, yet is often brushed under the rug. It makes sense, going to the gym, or moving your body in upwards of 80% of your one-rep maximum is uncomfortable and scary. But it's so worth it for your health. The attached article review two studies. The first was performed at the University of Indiana. 4,440 adults over 50 were assessed between 1999-2002 and were followed up on again in 2011 to see who passed away. The three variables they measured were strength, muscle mass and mortality. In the results they found that those with low muscle strength were two times more likely to have died during the follow-up. In contrast, low muscle mass didn't seem to matter as much. In the second study, 80,000 adults in England and Scotland completed surveys that were analyzed and it showed that those who completed any strength training activity were 23% less likely to die during the study period and 31% less likely to die from cancer. What We Covered  A review on why movement is a requirement for optimal health and normal physiology in the human body. The Move By Design principles and how those apply in this case. A general overview of the two studies mentioned in the article Discussion around the limitations of each study and the possible limitations of the outcomes. The possible hypothetical mechanisms of the results. 

Two new studies remind us of what we already know but sometimes forget. The above is a quote that opens the article titled "To Delay Death, Lift Weights." What an appropriate way to describe strength training, something that, the research is quite clear, has outstanding health benefits to the body, yet is often brushed under the rug. It makes sense, going to the gym, or moving your body in upwards of 80% of your one-rep maximum is uncomfortable and scary. But it's so worth it for your health. The attached article review two studies. The first was performed at the University of Indiana. 4,440 adults over 50 were assessed between 1999-2002 and were followed up on again in 2011 to see who passed away. The three variables they measured were strength, muscle mass and mortality. In the results they found that those with low muscle strength were two times more likely to have died during the follow-up. In contrast, low muscle mass didn't seem to matter as much. In the second study, 80,000 adults in England and Scotland completed surveys that were analyzed and it showed that those who completed any strength training activity were 23% less likely to die during the study period and 31% less likely to die from cancer. What We Covered <ul> <li>A review on why movement is a requirement for optimal health and normal physiology in the human body.</li> <li>The Move By Design principles and how those apply in this case.</li> <li>A general overview of the two studies mentioned in the article</li> <li>Discussion around the limitations of each study and the possible limitations of the outcomes.</li> <li>The possible hypothetical mechanisms of the results.</li> </ul>

#334 Strength Training Helps You Live Longer 

Beware the health halo. The health halo is a term or in this case, group of words, that are often associated with a particular outcome. For example, when you hear the term organic what comes to mind? Most likely, your brain jumps to fresh, healthy, crispy, colourful, etc. Now, what if we mentioned that both cocaine and heroin can be by definition organic? Health halo terms also include "natural, drugless, vegan, vegetarian, paleo, keto" and the topic of today's episode "plant-based." Recently, and it's unknown if this is correlated or coincidental, but a change in Canada's food guide toward a more 'plant-based' diet (their words not ours) has seen many fast food chains jump on board and begin offering 'meatless, beyond meat, and plant-based' options to their customers. Of course, since we love business and free enterprise, it's lovely to see companies meet (meat would have been a pun) the needs of their customers. The issue, in this case, is that these products are promoted as (or at least assumed to be) healthy. We would argue that this might not be the case. The purpose of this podcast is to discuss halo health terms and why understanding your body's requirements is the key to knowing what you should be eating. Here's what we cover  Thinking in principle - why it's the most crucial step to being able to make your own health decisions. Your body's macro and micronutrient requirements. The best way to fuel your body whether you are vegan or choose to eat meat. 

Beware the health halo. The health halo is a term or in this case, group of words, that are often associated with a particular outcome. For example, when you hear the term organic what comes to mind? Most likely, your brain jumps to fresh, healthy, crispy, colourful, etc. Now, what if we mentioned that both cocaine and heroin can be by definition organic? Health halo terms also include "natural, drugless, vegan, vegetarian, paleo, keto" and the topic of today's episode "plant-based." Recently, and it's unknown if this is correlated or coincidental, but a change in Canada's food guide toward a more 'plant-based' diet (their words not ours) has seen many fast food chains jump on board and begin offering 'meatless, beyond meat, and plant-based' options to their customers. Of course, since we love business and free enterprise, it's lovely to see companies meet (meat would have been a pun) the needs of their customers. The issue, in this case, is that these products are promoted as (or at least assumed to be) healthy. We would argue that this might not be the case. The purpose of this podcast is to discuss halo health terms and why understanding your body's requirements is the key to knowing what you should be eating. Here's what we cover <ul> <li>Thinking in principle - why it's the most crucial step to being able to make your own health decisions.</li> <li>Your body's macro and micronutrient requirements.</li> <li>The best way to fuel your body whether you are vegan or choose to eat meat.</li> </ul>

#329 "Plant Based" Might Not Mean Healthy

Meat is bad for you; the world is going to collapse in 11 years, LDL cholesterol is harmful; chiropractic can cure XYZ, etc.   How do you know if any of the above statements are true, or if they are outright lies?   The answer should be reason and the scientific method, unfortunately, in today's modern culture, the answer is the public consensus.   You've heard the statement "a million Frenchmen can't be wrong" well, yes, they can be. Just because a million people are saying something or think a certain thing doesn't make it right or true.   More importantly, how did our culture degrade to such a low level of thinking, judgment and deliberation?    Life By Design is not a political podcast, and the purpose will not be to dissect the above arguments in detail - even though the ones related to health we discuss frequently.   We are hoping, by applying the correct methods to reality, you will reach logical conclusions on your own.   The purpose of this particular podcast is to give you the tools to think for yourself — something our modern educational system has done an excellent job of eliminating or dare we say destroying on purpose.   The central issue is independent thought and how to apply your own mind to the world in order to find the truth. If you want to get fancy about it, it's the branch of philosophy called epistemology.    What we covered:     Truth - is it even possible? How do we know what's true? How can we discover it? Can we even discover it? Is truth just a myth, or does it actually exist? Why you should care about this and how this is vital for you living your best life. How to help your children learn to think and reason independently from other's opinions. The main issue with consensus thinking. 

Meat is bad for you; the world is going to collapse in 11 years, LDL cholesterol is harmful; chiropractic can cure XYZ, etc.   How do you know if any of the above statements are true, or if they are outright lies?   The answer should be reason and the scientific method, unfortunately, in today's modern culture, the answer is the public consensus.   You've heard the statement "a million Frenchmen can't be wrong" well, yes, they can be. Just because a million people are saying something or think a certain thing doesn't make it right or true.   More importantly, how did our culture degrade to such a low level of thinking, judgment and deliberation?    Life By Design is not a political podcast, and the purpose will not be to dissect the above arguments in detail - even though the ones related to health we discuss frequently.   We are hoping, by applying the correct methods to reality, you will reach logical conclusions on your own.   The purpose of this particular podcast is to give you the tools to think for yourself — something our modern educational system has done an excellent job of eliminating or dare we say destroying on purpose.   The central issue is independent thought and how to apply your own mind to the world in order to find the truth. If you want to get fancy about it, it's the branch of philosophy called epistemology.    What we covered:   <ul> <li>Truth - is it even possible? How do we know what's true? How can we discover it? Can we even discover it? Is truth just a myth, or does it actually exist?</li> <li>Why you should care about this and how this is vital for you living your best life.</li> <li>How to help your children learn to think and reason independently from other's opinions.</li> <li>The main issue with consensus thinking.</li> </ul>

#365 How Do You Know It's True?

Growing up we were always taught that breakfast is the most important meal of the day. Breakfast was supposed to serve as a way to get proper nutrients into our bodies and give us the energy to meet the many challenges and needs of the day. It was also thought that eating a healthy (the jury is still out on what 'healthy' means) breakfast helped give us nutrients that would keep us full throughout the day, and would help us lose weight. However, a new study published in BMJ may disagree. According to the study people who ate breakfast ended up about around 260 calories more per day than those that skipped breakfast and ended up weighing slightly more (less than a pound) than breakfast eaters. The purpose of the podcast is to discuss the study, explain how we think this information is relevant to you and discuss the physiology of losing weight. What we cover:  Discussion of the study, what we liked about it, what we didn't like about it and our interpretation of the results. Is breakfast really the most important meal of the day, what about intermittent fasting and people who don't eat until much later? Is weight loss just a simple calories in vs. calories out equation or is there more to it than that? Do we eat breakfast, and if we do, what do we eat? 

Growing up we were always taught that breakfast is the most important meal of the day. Breakfast was supposed to serve as a way to get proper nutrients into our bodies and give us the energy to meet the many challenges and needs of the day. It was also thought that eating a healthy (the jury is still out on what 'healthy' means) breakfast helped give us nutrients that would keep us full throughout the day, and would help us lose weight. However, a new study published in BMJ may disagree. According to the study people who ate breakfast ended up about around 260 calories more per day than those that skipped breakfast and ended up weighing slightly more (less than a pound) than breakfast eaters. The purpose of the podcast is to discuss the study, explain how we think this information is relevant to you and discuss the physiology of losing weight. What we cover: <ul> <li>Discussion of the study, what we liked about it, what we didn't like about it and our interpretation of the results.</li> <li>Is breakfast really the most important meal of the day, what about intermittent fasting and people who don't eat until much later?</li> <li>Is weight loss just a simple calories in vs. calories out equation or is there more to it than that?</li> <li>Do we eat breakfast, and if we do, what do we eat?</li> </ul>

#310 Will Eating Breakfast Help You lose Weight?

Well, it's almost here. To quote the lyric, "the most wonderful time of the year."   I've always loved Christmas, and now, ever since having kids, I love Christmas and the whole holiday season even more. More fun than getting gifts yourself, is watching how excited your kids get when they open up their presents.   Not to mention the parties, get-togethers, traditions and crazy holiday stuff that happens to add to all of the lasting memories and good times.   On the flip side, and this is totally by personal choice, I dislike the holidays because it's the one time of the year when my eating and nutrition can completely spiral out of control.   There are so many treats and things I love to eat (and I don't often say no) that it can be hard to get back on track. Now, trust me when I say, I've had plenty of experience letting my diet slide and trouble getting it back on track.   The purpose of this podcast is to discuss the strategies I've found helpful in keeping things on track when the holiday season rolls around.   What I Covered   The most important thing you can do period. It doesn't involve willpower or some super strength, just a regular pencil and paper you have lying around. How adding a certain kind of food will benefit you. Crazy to think, but eating more of this will help keep you on track. Focusing on these few things will ensure that you fall entirely off track. Doing this one thing will help protect your mindset from yourself. 

Well, it's almost here. To quote the lyric, "the most wonderful time of the year."   I've always loved Christmas, and now, ever since having kids, I love Christmas and the whole holiday season even more. More fun than getting gifts yourself, is watching how excited your kids get when they open up their presents.   Not to mention the parties, get-togethers, traditions and crazy holiday stuff that happens to add to all of the lasting memories and good times.   On the flip side, and this is totally by personal choice, I dislike the holidays because it's the one time of the year when my eating and nutrition can completely spiral out of control.   There are so many treats and things I love to eat (and I don't often say no) that it can be hard to get back on track. Now, trust me when I say, I've had plenty of experience letting my diet slide and trouble getting it back on track.   The purpose of this podcast is to discuss the strategies I've found helpful in keeping things on track when the holiday season rolls around.   What I Covered <ul> <li>The most important thing you can do period. It doesn't involve willpower or some super strength, just a regular pencil and paper you have lying around.</li> <li>How adding a certain kind of food will benefit you. Crazy to think, but eating more of this will help keep you on track.</li> <li>Focusing on these few things will ensure that you fall entirely off track.</li> <li>Doing this one thing will help protect your mindset from yourself.</li> </ul>

#367 Mind Your Waistline This Holiday Season

An interesting study was published in the Annals of Internal Medicine looking at supplementation levels vs. nutrient levels and all-cause mortality. This means they were searching to see if people who took supplements (in general) lived longer.   The Cohort study was conducted on 30 899 adults in the US above the age of 20 years old. The participants were required to answer questions and complete a survey.   The findings were as such:   Adequate intake of vitamin K and magnesium resulted in decreased mortality - this was limited to obtaining these nutrients from food, not supplements.   Adequate intake of vitamin A, K and zinc resulted in decreased mortality from cardiovascular disease - this was limited to obtaining these nutrients from food, not supplements.   Excess intake of calcium was associated with an increased risk of death from cancer - this was related to consumption of 1000 mg/day of supplement intake and not with calcium found in food.   What I covered:   A discussion of the results and what I found interesting. We just covered this a couple of weeks ago, but there are numerous limitations with this kind of study which I discuss including the concept of causation vs. correlation. What could be causing these results - I share my thoughts. The importance of real food good first. The importance of testing, retesting and optimization vs. just taking a supplement (or anything for that matter) Carte Blanche.  

An interesting study was published in the Annals of Internal Medicine looking at supplementation levels vs. nutrient levels and all-cause mortality. This means they were searching to see if people who took supplements (in general) lived longer.   The Cohort study was conducted on 30 899 adults in the US above the age of 20 years old. The participants were required to answer questions and complete a survey.   The findings were as such:   Adequate intake of vitamin K and magnesium resulted in decreased mortality - this was limited to obtaining these nutrients from food, not supplements.   Adequate intake of vitamin A, K and zinc resulted in decreased mortality from cardiovascular disease - this was limited to obtaining these nutrients from food, not supplements.   Excess intake of calcium was associated with an increased risk of death from cancer - this was related to consumption of 1000 mg/day of supplement intake and not with calcium found in food.   What I covered: <ul> <li>A discussion of the results and what I found interesting.</li> <li>We just covered this a couple of weeks ago, but there are numerous limitations with this kind of study which I discuss including the concept of causation vs. correlation.</li> <li>What could be causing these results - I share my thoughts.</li> <li>The importance of real food good first.</li> <li>The importance of testing, retesting and optimization vs. just taking a supplement (or anything for that matter) Carte Blanche. </li> </ul>

#319 Are Supplements Effective?

Old habits die hard right?   I still find it shocking that despite the current and steady stream of consistent scientific evidence you are still scared to make fat a major part of your diet.   But on the other hand, I get it.   I mean, after all, fat has been vilified for so many years, by so many people that you respect (your teachers and your doctors) that it's hard to go against the low fat mantra.   I remember being in public school and our Phys Ed teacher brought in this disgusting yellow lumpy jelly and said: "This is hardened body fat. You will get this in your arteries and on the sides of your body from eating too much fat."    Talk about leaving a mark...that was almost 30 years ago and I still remember that event. So it's no wonder that most of us are completely fat phobic.   But, science (good science, and a lot of it) is proving time and time again that fat is NOT an enemy of health. On the contrary, fat is looking more like your health's best friend.   I'm not advocating eating as much fat as you want; especially the unhealthy kinds. But, I am saying that there is much more harm done to your body from avoiding fat, then there ever could be from including good fats in your diet.   I don't mean this to be a jerk, but the reality is your body requires fat. If you don't get it, there will consequences...potentially major ones.    On today's podcast, we cover the 7 Signs You Need To Add More Fat To Your Diet   What we cover  The science behind why you need to eat fat. The seven signs (not diseases) that you are not eating enough fat. The different kinds of fat, which ones to eat and which ones to avoid. HINT - DO NOT avoid saturated fat. 

Old habits die hard right?   I still find it shocking that despite the current and steady stream of consistent scientific evidence you are still scared to make fat a major part of your diet.   But on the other hand, I get it.   I mean, after all, fat has been vilified for so many years, by so many people that you respect (your teachers and your doctors) that it's hard to go against the low fat mantra.   I remember being in public school and our Phys Ed teacher brought in this disgusting yellow lumpy jelly and said: "This is hardened body fat. You will get this in your arteries and on the sides of your body from eating too much fat."    Talk about leaving a mark...that was almost 30 years ago and I still remember that event. So it's no wonder that most of us are completely fat phobic.   But, science (good science, and a lot of it) is proving time and time again that fat is NOT an enemy of health. On the contrary, fat is looking more like your health's best friend.   I'm not advocating eating as much fat as you want; especially the unhealthy kinds. But, I am saying that there is much more harm done to your body from avoiding fat, then there ever could be from including good fats in your diet.   I don't mean this to be a jerk, but the reality is your body requires fat. If you don't get it, there will consequences...potentially major ones.    On today's podcast, we cover the 7 Signs You Need To Add More Fat To Your Diet   What we cover <ul> <li>The science behind why you need to eat fat.</li> <li>The seven signs (not diseases) that you are not eating enough fat.</li> <li>The different kinds of fat, which ones to eat and which ones to avoid. HINT - DO NOT avoid saturated fat.</li> </ul>

#327 Best Of - 7 Signs You Need More Fat

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