Health Hackd Podcast

The End

Mon, 21 Mar 2022 00:00:00 -0400

Thank you all so much for listening over the past few years! While we bring this podcast to a close, we hope you can stay in touch with us on Instagram and through the Health Hackd Newsletter.

We appreciate each and every one of you ❤️

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Cold Water Recovery, Alcohol Brain, Prenatal Mindfulness, and House Plant Purifiers

Mon, 14 Mar 2022 00:00:00 -0400

The latest health news we're covering this week:

Using cold-water immersion for workout recovery
Alcoholic drinks reducing brain size
Prenatal mindfulness for infant health
Cleaning your air with house plants
A lie about food desserts

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Sources

Cold water immersion post-workout may be a promising intervention for HIIT recovery.
Alcohol consumption found to be linked to a reduction in brain size, when going from one to two drinks a day, based on new study of 36,000 adults.
Prenatal mindfulness program shown to improve stress response in infants at 6 months old.
House plants can make a significant impact on reducing indoor air pollution.
Food Deserts: Another Food Lie

Disclaimer
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Improving MS Symptoms, Fighting Opioid Addiction, and Polluting Your House

Mon, 07 Mar 2022 00:00:00 -0500

The latest health news we're covering this week:

Improving symptoms of MS with the ketogenic diet
Using mindfulness to reduce opioid misuse
Polluting the air and your airways with cleaning products
Eradicating ovarian cancer with a drug factory
The truth about Kale for skin health

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Ketogenic diet may improve symptoms and quality of life for people with Multiple Sclerosis.
Mindfulness therapy shown to reduce chronic pain and reduce misuse of opioids for up to nine month, in first large-scale clinical trials.
Cleaning products are bad news for indoor air pollution and inflammation of the respiratory system.
Bioengineers at Rice University successfully eradicated ovarian and colorectal cancer in mice, in as little as a week, using a "drug factory."
The Role of Vitamin C and Skin Health
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Increasing V02 Max, Protecting Against Disabilities, and Calling Out Bad Meat-Veggie Research

Mon, 28 Feb 2022 00:00:00 -0500

The latest health news we're covering this week:

How Vitamin D may just be the juice you need to take strength and cardio training to the next level
The health impact of pet ownership
How having a sibling with a disability improves empathy
What you see before you die
The never-ending nutritionally debate between meat and veggies

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Sources

Vitamin D supplementation improved cardiorespiratory fitness and upper limb muscle strength in adult twin study.
Long-term pet owners showed the strongest difference in score, declining the slowest among all groups.
Dog owners had a 54% decreased risk of developing a disability compared to non-pet owners.
Siblings of children with disabilities may have greater cognitive empathy
Before death life may really flash before your eyes.
Eating vegetables does not protect against cardiovascular disease, finds large-scale study
Total meat intake associated with increased life expectancy, based on a cross-sectional analysis of 175 contemporary populations.
Vegetarians have 14% lower cancer risk than meat-eaters, study finds

Psilocybin Therapy, Selenium Snacks, Plastic Water, and Reversing Paralysis

Mon, 21 Feb 2022 00:00:00 -0500

The latest health news we're covering this week:

How chemicals from water bottles leech into your water
Selenium consumption for learning and memory
Reversing paralysis with spinal implants
Magic mushrooms for depression
How physical attractiveness impacts your immune system

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Reusable water bottles found to leech hundreds of substances into the water when left for over 24 hours, including endocrine disruptors and insecticides.
Selenium consumption may reverse cognitive impact of stroke and boost learning and memory in the aging brain.
Reversing Paralysis: Three people with completely severed spinal cords regained the ability to walk.
Psilocybin treatment for major depression, under carefully controlled conditions, appears to be effective for up to a year for most people.
Attractive people have better immune systems, new research reveals

Tart Cherries for Cognition, Broken Heart Syndrome, Low FODMAP for IBS, and Meatless Fridays

Mon, 14 Feb 2022 00:00:00 -0500

The latest health news we're covering this week:

The risk of broken heart syndrome
Eating tart cherries for more brain power
Increasing muscle strength in 3 seconds
How FODMAPs impact symptoms of IBS
NYC's new Meatless Friday initiative

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Sources

FODMAPs appear to have a greater negative impact on symptoms of IBS compared to gluten, further isolating foods that may worsen IBS.
Tart cherries rich in polyphenols show improvements in sustained attention, feelings of alertness, and mental fatigue after 3 months.
Broken heart syndrome on the rise.
Low Vitamin B12 health consequences.

Vitamin D for Autoimmune Prevention, Meat as the Scapegoat for MS, and Avoiding Aging Pains

Mon, 07 Feb 2022 00:00:00 -0500

The latest health news we're covering this week:

The key to avoiding pain as you age
Using vitamin D to prevent autoimmune disease
The mortality impact of COVID lockdowns
An update on diabetes stats in the U.S.
How meat is being used as the scapegoat for MS

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Sources for all studies and stats referenced can be found here.

Mark Cuban's Pharmacy, Overcoming Baldness, and Cereal for Cholesterol

Mon, 31 Jan 2022 00:00:00 -0500

This week we're covering:

Overcoming Baldness
Mark Cuban's Pharmacy
CBD for COVID?
Electroconvulsive Therapy for Depression
The Conspiracy of Cereal for Heart Health

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Resources

Lab-Grown Hair Cells
Mark Cuban launches an online pharmacy the seeks to provide affordable, generic drugs.
CBDs ability to ward off COVID
Electroconvulsive Therapy shown to be slightly more effective than Ketamine in treating depression.

Eating Goji Berries for Eye Health, Finding Quality Supplements, and Maintaining Healthy Habits

Mon, 24 Jan 2022 00:00:00 -0500

This week we're covering:

A new report on the quality of fish oil supplements
The impact of light on kids' sleep
A better way to implement healthy habits
How goji berries may be the key to maintaining eye health
An interesting history of an old Pfizer vaccine (for bovine)

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Insect Protein, Mask Mandates, and New Cannabis Compounds

Mon, 17 Jan 2022 00:00:00 -0500

This week we're covering:

Research on mask mandates (and mask effectiveness)
How cannabis may impact COVID
Human-animal hybrids
Insect protein
Olive Oil

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Resources

Face mask mandates and risk compensation: an analysis of mobility data during the COVID-19 pandemic in Bangladesh
Experimental investigation of indoor aerosol dispersion and accumulation in the context of COVID-19: Effects of masks and ventilation
Cannabis compound cannabigerolic acid (CBGA) and cannabidiolic acid (CBDA) show ability to prevent Covid-19 from penetrating healthy human cells.
Insect protein powder may be a viable source of protein for human consumption, delivering on all nine essential amino acids.
Heart of a Pig
Olive oil can cut risk of disease, help you live longer, study says

New GMO Labeling, Boosters for Kids, and Omega-3 Heart Health

Mon, 10 Jan 2022 00:00:00 -0500

This week we're covering:

Some recent changes to GMO labeling
More research on how omega-3 supplementation impacts heart health
A big announcement on boosters for kiddos
The power of breastmilk
The dark side of virtual learning for kids

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Resources

USDA has done away with the term GMO (genetically modified organisms) and will instead require it be labeled as "bioengineered."
Exclusively breastfed girls had higher IQ and social intelligence compared to bottle-fed girls.
Omega-3 supplementation shows positive effect on reducing the incidence of adverse cardiovascular events, cardiovascular death, and myocardial infarction.
FDA authorizes Pfizer booster shots for ages 12 to 15, with a decision soon-to-be-made on authorization of ages 5 to 11.
The average annual deaths from COVID for kids 0-17 fall short in comparison to other causes of death, including flu and pneumonia, heart disease, drowning, firearms, and motor vehicles.
Children are falling behind in math and reading, according to research conducted by NWEA.
Adolescent mental health issues have dramatically increased, so much so that the American Academy of Pediatrics declared a "national state of emergency in children's mental health".
As a result, suicide rates among adolescent boys and girls have risen noticeably since the start of the pandemic (along with suicide attempts, which rose by 51% in 12-17 year-old girls since 2019).

Aging Vaccine, Juice Cleanses, and Social Media Depression

Mon, 03 Jan 2022 00:00:00 -0500

We're back!! And we're kicking off the year with a new format, where we'll be covering the week's most important health headlines. This week we'll share:

A quick recap of the major health headlines in 2021
An update on Omicron and the vaccine
Depression and social media use
A vaccine to stop aging
5 reasons to stop with the juice cleanses

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Resources

Aging vaccine in the works by Japanese scientists, through the targeting of senescent cells.
Social media use increases the risk of depression, even in adults, though additional factors are likely at play.
Juicing or detoxification diets tend to work because they lead to extremely low caloric intake for short periods of time, however tend to lead to weight gain once a normal diet is resumed.
Myocarditis research on COVID vaccines has been updated to stratify men and women, showing a higher risk of myocarditis for men under 40 receiving a second dose of the Moderna vaccine.

Goodbye...For Now

Mon, 15 Nov 2021 00:00:00 -0500

We're taking a few weeks off from the podcast while Andy adjusts to parenthood and Aaron has some holiday travel.

We'll be back at the start of the new year!

In the meantime, we'll continue putting out the latest research each week in the Health Hackd newsletter. Subscribe below!

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Less is More: Finding Lasting Happiness (with Mariah Krafft)

Mon, 08 Nov 2021 02:00:00 -0500

In a time where we have more luxuries than ever before, with food delivered by the touch of a button, millions of products available for overnight delivery, and vending machines where you can buy a car, we have access to more now than ever before. On paper, we should be thriving, yet our happiness seems to be at an all-time low.

This week, Aaron is joined by his wife, Mariah, a creative marketer, who breaks down some of the tactics used by companies to get consumers to buy more. We discuss why physical things often leave us unfulfilled, and some practical takeaways on how to have a healthy relationship with our stuff, while living in a consumeristic society.

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Save Your Brain with Omega-3

Mon, 01 Nov 2021 00:00:00 -0400

If you take a trip to the grocery store, you'll find that the most popular foods are the ones that come in a package (chips, cookies, cereals, etc.). With the wide use of industrially processed seed oils, these foods are very high in Omega-6s and essentially depleted of Omega-3s. This shift from whole foods to processed foods has created a sharp increase in chronic illness over the years. In today's episode, we talk about how Omega-3s are crucial for:

Cognitive functioning
Mental health
Heart health
Early childhood development

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Take Your Workout to the Next Level with Beet Juice

Mon, 25 Oct 2021 00:00:00 -0400

Upon entering your local gym, you are likely welcomed by an overly-enthusiastic employee along with a fridge full of energy drinks, promising to take your workout to the next level. But one pre-workout drink that doesn't get enough attention is beet juice (a.k.a beetroot juice).

Yep, the nectar from that root vegetable that no one really enjoys. Some people refer to it as "nature's Viagra" due to the way it increases blood flow. Whether you're looking to increase performance in the gym or in the bedroom, beet juice may be the solution.

In today's episode, we share some of the research behind this underrepresented juice as a pre-workout drink as well as our experience in using it to fuel a CrossFit workout. It turns out, Dwight Schrute may have been onto something at Schrute Farms.

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An Integrative Approach to Mental Health (with Dr. Nicole Cain)

Mon, 18 Oct 2021 00:00:00 -0400

Mental health has been getting a lot of well-deserved attention in recent years, but the philosophy on how best to improve mental and emotional wellness varies by practice.

In this episode, we talk about an integrative approach to mental health with Dr. Nicole Cain, who has her degree in clinical psychology and is a licensed Naturopathic Physician in Arizona. She has been interviewed as a mental health expert in Forbes, consulted for major companies like Orb Health, designed the integrative mental health curriculum for Southwest College of Naturopathic Medicine (SCNM), and has been a national speaker for several leading behavioral health organizations.

She takes a multidisciplinary approach to mental health that is medical, psychological, and holistic. She aims to get to the root of symptoms to pursue real healing. This integrative approach to mental and emotional wellness has helped so many people get their life back.

We hope you enjoy the conversation as much as we did!

Check out her website at drnicolecain.com
Listen to her podcast Get Your Life Back!
Follow her on Instagram @drnicolecain

The COVID Pill

Mon, 11 Oct 2021 00:00:00 -0400

In the race to end the pandemic, pharmaceutical companies have been working on therapeutics to reduce the risk of hospitalizations and death from COVID-19. One of those companies, Merck, just recently announced an oral antiviral drug that supposedly reduces the risk of hospitalization and death by approximately 50% compared to placebo patients.

While Merk pursues Emergency Use Authorization for their drug, Molnupiravir, we provide a breakdown of the history of this drug, how it came to be, and where the research stands on this so-called "miracle drug".

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How Food Impacts Your Mental Health

Mon, 04 Oct 2021 00:00:00 -0400

The topics of nutrition and mental health independently get a lot of attention, but rarely do we hear about how those two are linked. We don't often talk about the food we eat impacts our mental health, despite the strong connection between the two.

In today's episode, we dive into the world of Nutritional Psychiatry by looking at how diet directly impacts the brain.

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How Exercise Influences Your Ability to Burn Fat and Carbs (with Ryan Baxter)

Mon, 27 Sep 2021 00:00:00 -0400

When it comes to burning fat, most people depend primarily on a low-carb/ketogenic diet. And while diet certainly serves an important role in metabolic flexibility, one major factor in our ability to burn fat vs. carbs is exercise.

Exercise plays a big part in how metabolically flexible we are. And although it may seem that the more we exercise, the more fat we'll burn, it's not that simple. In fact, exercise can also make us metabolically INflexible! In other words, too much exercise can actually cause harm.

We dive into all of that with our special guest, Ryan Baxter. Ryan is a Health Coach from New Hampshire who is certified through the Primal Health Coach Institute. We found Ryan through an online health community called The Healthy Rebellion, where Ryan is a moderator and insightful contributor (along with the founder of The Healthy Rebellion, and previous guest, Robb Wolf).

Ryan also has a fantastic blog and newsletter that digs into nutrition and fitness topics that don't often get covered elsewhere. Do yourself a favor and go check him out (links below)!

Follow Ryan on Instagram @ryanjasonbaxter
Read his blog at rjbhealth.coach
Subscribe to his newsletter here

For More Health Hackd:

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Ryan's Blog Post: How Exercise Influences Your Ability To Burn Fat And Carbs

The Misconceptions of a Low-Carb Diet

Mon, 20 Sep 2021 00:00:00 -0400

With more than 2 in 3 adults being overweight in the U.S., people are always looking for a fast way to lose weight. In recent years, a low-carb diet (or a Keto diet) has been touted as the best way to healthily manage weight and improve metabolism. This is often referred to as the "Carbohydrate-Insulin Model" of weight loss.

In this episode, we break down some of the issues (as well as the merits) of this philosophy on weight loss, and compare that to the more traditional "Calories-In, Calories Out" philosophy (i.e. the Energy Balance Model".

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Take a Break: A Case for More Rest

Mon, 13 Sep 2021 00:00:00 -0400

Contrary to what many Boomers believe, not all youngsters today are lazy. In fact, there are many people who struggle to relax at all because they feel that it is a waste of time. Whether this belief came from disappointed parents, or from binging too many Gary Vee videos on "hustling", that is still unclear. But what has become more clear is the detriment this mindset may have on mental health.

Today, we talk about the importance of rest on physical, mental, and emotional well-being. If you're someone who struggles to relax, this episode is for you.

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COVID: Natural Immunity vs. Vaccine-Induced Immunity

Mon, 06 Sep 2021 00:00:00 -0400

There has been a lot of debate around the immunity induced from vaccination versus immunity induced from prior infection (i.e. "natural immunity"). With the recent Delta surge, there has been a lot of conversation around breakthrough cases and reinfections. Until now, we didn't have a lot of data on the effectiveness of natural immunity vs. vaccine-induced immunity.

A recent study from Isreal (covering 26% of the population) compared the long-term protection conferred by previous infection against the protection offered by the vaccine. In today's episode, we break down the findings.

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How to Maximize Muscle Gain

Mon, 30 Aug 2021 00:00:00 -0400

Fitness enthusiasts are always looking for ways to get stronger or look bigger (or maybe a little bit of both). And with the number of strategies and snake oil supplements claiming to optimize muscle gains (i.e. hypertrophy), it can be quite difficult to figure out where to begin.

A recent study published in the International Journal of Strength and Conditioning compiled guidelines for maximizing muscle hypertrophy in athletes based on the existing body of evidence in this field.

In this episode, we provide a rundown on how to maximize muscle hypertrophy through these six variables of exercise:

Load (Weight/Resistance)
Volume
Frequency
Rest Period
Exercise Type
End Point

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Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population

The Problem with Nutrition Research

Thu, 19 Aug 2021 06:00:00 -0400

If you've ever spent any time reading the headlines to health news, or listening to wellness podcasts, or reading books on nutrition, then you understand the amount of confusing and conflicting information around nutrition.

Eggs are bad for you one week, then they're good for you the next week.
Meat will give you heart disease today, then you should eat only meat tomorrow.
Fasting is good for you, then it's bad for you.

It's very frustrating, especially for those trying to better themselves. Today, we break down the problem with nutrition research and why it always seems so conflicting.

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Microplastics in Food

Mon, 16 Aug 2021 00:00:00 -0400

There's been a lot of talk about the negative impact of plastic on our environment, with most of that discussion centering around ocean life. But a lesser-known impact of plastic overuse is the daily human consumption of microplastics.

With plastics being used in the majority of household items, especially when it comes to food storage, humans consume a decent amount of plastic every day. In this episode, we're going to dive into:

The prevalence of plastics in our food and drinks
How plastics get into our food supply
The dangers of microplastic consumption
Ways to minimize microplastic consumption

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The Gut Microbiome Explained

Mon, 09 Aug 2021 00:00:00 -0400

Most people have a basic understanding of the systems in our body...the immune system, the nervous system, the reproductive system, the digestive system, etc. But there is one, lesser-known part of our body that influences nearly every one of these systems. And that is the Gut Microbiome.

The Gut Microbiome has been a buzzword lately, yet most of us don't really understand what that means. So today we're doing Gut Microbiome 101:

What Is the Gut Microbiome?
What and How Does it Influence the Rest of the Body?
How Do You Keep a Healthy Gut Microbiome?

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What Is In Your Drinking Water?

Mon, 02 Aug 2021 00:00:00 -0400

Unless you're an alien, you probably drink water every day. When we're thirsty, most of us just fill up our cups at the nearest tap to rehydrate. But depending on the source of that water and the filtration device used, what ends up in your body could be bad news. Today we're talking all things water:

Common contaminants found in drinking water
Types of waters filters and their effectiveness
Understanding water contaminants in your home
Choosing the right water filter for you
Considering remineralization

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How to Defy Aging (with Longevity Expert Gil Blander)

Mon, 26 Jul 2021 00:00:00 -0400

Who said that aging is inevitable? Certainly not our latest guest, Gil Blander, the Chief Science Officer and co-founder of InsideTracker. Gil received his Ph.D. in biology from the Weizmann Institute of Science and completed his Doctoral fellowship at MIT. He is an expert in the science of aging and he and his team of specialists in nutrition and exercise at InsideTracker are giving people a way to understand their personalized biological needs by providing insight into how we can extend our healthspan, not just our lifespan. Throughout our conversation, Gil shares:

Why he started InsideTracker
How InsideTracker biomarker ranges differ from conventional ranges
How sleep impacts the speed of aging
The optimal form of exercise for aging
The longevity benefits of fasting
The maximum human lifespan
How our biological and chronological age differs

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The Truth About Multivitamins

Mon, 19 Jul 2021 00:00:00 -0400

Supplements (and multi-vitamins in particular) are a very profitable industry. And like food marketing, the marketing of supplements makes them very attractive. Approximately 50% of people take some sort of multi-vitamin. But is this cost actually worth it? Do they live up to the claims? Today we'll be diving into:

When does it make sense to supplement?
What vitamins and minerals should we be supplementing?
What are the best sources of those vitamins and minerals?
Do multi-vitamins actually do anything?
How do we personally supplement?

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Sleep for Mental Longevity

Mon, 12 Jul 2021 00:00:00 -0400

As the occurrence of Alzheimer's Disease has increased over the past few decades, so has research on prevention and treatment of this tragic, mind-altering condition. In recent years, scientists have discovered a clear link between sleep and the risk of Alzheimer's Disease. Today, we dive into the current event to date showing why the best protection for your brain is a good night's sleep.

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Tips for Eating, Exercising, and Sleeping while Traveling

Mon, 05 Jul 2021 00:00:00 -0400

Summer is in full swing, the world is reopening, and travel is back on the agenda for a lot of people! That means trying to manage food, exercise, and sleep while on the road. Travel normally means health goals are off the rails until we get back into our normal routine, but today we share a few of our personal "hacks" to enjoy a vacation without completely unhinging from our health goals.

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Should You Avoid GMOs?

Mon, 28 Jun 2021 00:00:00 -0400

We're back again with another controversial nutrition topic: GMO Foods. GMO stands for "Genetically Modified Organism" and much of our food today has been genetically modified (for many reasons). This has sparked a lot of debate in farming and health communities regarding their safety. In this episode, we answer all your questions on GMOs:

How are GMOs used in food production?
Are GMO foods safe to consume?
What about herbicides like glyphosate (i.e. Roundup)?
Is organic food any better?

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Is Grass-Fed Beef Actually Better?

Mon, 21 Jun 2021 00:00:00 -0400

Grass-fed beef has generally been praised as being nutritionally superior to conventionally-raised, grain-fed beef. Advocates of grass-fed beef claim that it has a better nutrient profile, particularly, a better fatty-acid profile (Omega-3 vs. Omega-6).

In this episode, we dive into a recent study that examined the nutritional components of grass-fed beef to see if it actually lives up to the hype.

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Delta 8: The Federally Legal Version of THC

Mon, 14 Jun 2021 00:00:00 -0400

You may have recently seen advertisements for a product called "Delta 8" at your local supplement shop or nearby gas station. This is a new version of THC that produces a similar "high" as regular THC, but due to some specific wording in a recent bill, it has been made Federally legal.

In this episode, we break down everything you need to know about this psycho-active substance that is growing in popularity.

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

The Ultimate Pre-Workout Drink

Mon, 07 Jun 2021 00:00:00 -0400

In an over-saturated supplement market, where every product claims to "take your workout to the next level", it can be difficult to distinguish the snake oil from the magic potions. Today, we dive into the evidence for one of the more timeless pre-workout supplements, Beta Alanine.

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Tips and Tools for Optimizing Your Mobility and Flexibility (with Alex Ellis)

Mon, 31 May 2021 00:00:00 -0400

Today we are joined by Alex Ellis, an expert in mobility training, body-weight strength and stretch programs. She helps people reduce injuries and get stronger through flexibility and mobility!

She is the host of The Body Nerd Show, which you can find wherever you listen to podcasts. All the episodes are short, easy to understand, and most of all, filled with solid ways to improve your physical wellness.

Learn more at aewellness.com
Check out her YouTube Channel: aewellness
Follow her on Instagram @hollaformala

Links & Discount Codes

RAD Therapy Balls (use code: BodyNerd for 15% off!)
Tune Up Fitness mobility tools
InsideTracker, the most comprehensive blood, DNA, and fitness tracking platform (use code: LabRats25 for 25% off!)
Drink LMNT, the cleanest, most effective electrolyte drink on the market.

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Disclaimer:
This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Vaccines and Vegas, Baby!

Mon, 24 May 2021 00:00:00 -0400

We're switching things up this week! We have a LOT to talk about....a trip to vegas, the opioid crisis, the vaccine, and welcoming a new member to the Rat pack!

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

Does Collagen Live Up to the Hype?

Mon, 17 May 2021 00:00:00 -0400

Collagen is the most abundant protein found in the body and represents about one-third of all protein in the body. There are over one dozen types of collagen, but type 1, 2, and 3 are the types you'll see in the store in supplement form. For years, collagen supplements have been used for bone and joint support, as well as skin health. But does it live up to the hype?

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Resources

Disclaimer

This podcast is not intended to provide medical advice, diagnosis, or treatment. The products, information, services, and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professionals regarding any medical or health-related diagnosis or treatment options.

9 Healthy Ways to Manage Stress

Mon, 10 May 2021 00:00:00 -0400

As a follow-up to our 3 part series on "addictions", we wanted to provide constructive ways to manage stress. Stress is a normal part of life; there is no way to completely avoid the stressors we face daily. However, what we can control is how we respond to that stress. In this episode, we share our 9 favorite ways to naturally manage stress:

Sleep
Supplements
Exercise
Breathwork
Mindset
Nature
Laughter
Saying "no"
Relationships

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Breaking Addictions: Caffeine

Mon, 03 May 2021 00:00:00 -0400

This is the final part of our 3-part series on "Breaking Addictions" where we cover one of the most widely consumed psychoactive substances....caffeine.

In this episode, we dive into the addictive properties of caffeine, the benefits and detriments of caffeine consumption, and the signs of caffeine sensitivity. We also share our experience with removing caffeine for 30 days.

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Special Announcement!

Fri, 30 Apr 2021 00:00:00 -0400

We're so excited to unveil our latest project: Health Hackd

Use code "labrats" to sign up for free!

Breaking Addictions: Alcohol

Mon, 26 Apr 2021 00:00:00 -0400

This is part 2 of our 3-part series on "Breaking Addictions" where we cover one of the most dangerous types of addiction....alcohol.

In this episode, we dive into the addictive properties of alcohol, how to tell if you've developed a dependency on alcohol, and some of the long-term detriments of frequent alcohol consumption. We also share our personal experience with drinking and Andy shares why he decided to give up alcohol for a full year.

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Resources

Help for Alcohol & Drug Dependence

Alcohol and Drug Helpline: 800-527-5344
National Council on Alcoholism and Drug Dependence, Inc.: 800-622-2255
Local Alcoholics Anonymous (AA) group

Breaking Addictions: Sugar

Mon, 19 Apr 2021 00:00:00 -0400

We're kicking off a 3-part series "Breaking Addictions" with one of the most delicious, over-consumed substances on the planet...sugar. We all know the consequences of excess sugar consumption, yet most of us still indulge on a regular basis. Some studies have even suggested that sugar is just as addictive as cocaine.

In this episode, we dive into the why behind sugar addiction, including whether or not it is actually addictive as opioids. We talk about what happens internally when you consume sugar, but most importantly, we provide steps you can take to kick the habit and improve your relationship with sugar!

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What is the Best Protein Powder?

Mon, 12 Apr 2021 00:00:00 -0400

Protein powders have been used for years as a quick and convenient way to meet personal protein goals. Whether you use a protein supplement for bulking up, losing weight, or saving time, there are a plethora of options when it comes to protein powders.

While Whey has dominated the industry for the past few decades, plant-based proteins like soy, pea, hemp, and rice have grown in popularity. But how do these stack up against animal-based proteins?

In this episode, we run through the benefits, detriments, and bioavailability of the most popular protein powders on the market:

Soy (11:28)
Pea (22:45)
Hemp (27:37)
Whey/Casein (33:29)
Egg (1:00:53)
Human breast milk? (1:04:02)

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Sleep Tracking and Hacking

Mon, 05 Apr 2021 00:00:00 -0400

We're back talking about one of our favorite topics...SLEEP. Being one of the most (if not the most) important aspect of our health, it's critical to know how we're actually sleeping each night. You probably track your steps, nutrition, and weight, so why wouldn't you want to have insight into the most reliable predictor of your health?

In this episode, we take a deep dive on some of the most popular sleep/fitness trackers on the market: FitBit, Oura, Whoop, and Apple Watch. We discuss the accuracy of the data from these trackers and when you might consider using one over the other.

More importantly we share some brand new sleep tips, including sleep supplements, noise hacks, and how the macronutrients of your dinner impact your sleep.

FYI: If you want to skip the sleep tracker talk and get right to the sleep tips, move ahead to the 30:00 mark

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Can You Eat Healthy Dining Out?

Mon, 29 Mar 2021 00:00:00 -0400

Dining out with friends and family is an important aspect of a healthy community. Breaking bread with loved ones often brings joy, laughter, and intimacy, all of which are necessary for building relationships and maintaining mental health. But for those who ascribe to a specific way of eating, this can present a challenge when faced with ultra-processed restaurant food. For many people, it's also not even feasible to make a healthy, home-cooked meal three times per day.

So how do you balance eating at a restaurant with good nutrition? Is it possible to dine-out without completely compromising your dietary preferences? Andy and Aaron dive into that question today by looking at:

How food is made at most restaurants
What to look out for when dining out
When it makes sense to compromise
Why finding the right balance is important

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CrossFit Performance, Recovery, and Mindset (with Triston Patrick)

Fri, 26 Mar 2021 00:00:00 -0400

Triston Patrick is a CrossFit coach at SkyLab Fitness in Webster, Texas. We've had the privilege of getting to know him via Instagram over the past year and we finally had a chance to sit down and talk all things CrossFit training, recovery, nutrition, and mindset. Enjoy!

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If Today Was Your Last Day

Mon, 22 Mar 2021 00:00:00 -0400

Memento Mori is the Stoic practice of reflecting on your own mortality. It literally means "Remember you must die." The Stoics recognized the value of dwelling on the inevitability of death. Not in a way that promotes sadness, or despair, but in a manner that inspires a daily life of virtue.

By reflecting on the possibility of our death, by living each day as if it were our last, we can become the best version of ourselves.

In this episode, we share a personal story on death and how Memento Mori has been a transformative, life-changing practice for us.

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Plant Milk vs. Cow Milk

Mon, 15 Mar 2021 00:00:00 -0400

Plant-based milks like almond milk, cashew milk, oat milk, and soy milk have grown in popularity over the years, becoming even more popular than traditional cow's milk. In this episode, we compare plant milk vs. cow milk by answering the following questions:

When should you consider avoiding cow's milk?
How do you find out if you have a dairy intolerance?
What milk alternatives are out there?
What should you look for in a milk alternative?
What nutrients are you actually getting from those alternatives?

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Can You Eat Healthy on a Budget of $30 per Week?

Mon, 08 Mar 2021 01:00:00 -0500

We've talked a lot about the importance of eating a minimally-processed, whole-foods diet for optimal nutrition. But the truth is, eating this way can be very expensive. So we experimented ourselves to see if it's even possible to eat healthy on a food budget of $30 per week, the average U.S. SNAP benefit (Supplemental Nutrition Assistance Program).

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Resources
A Closer Look at Who Benefits from SNAP: State-by-State Fact Sheets
Families Forward Charlotte
The Bulb
Feeding Charlotte

3 Tools to Fast-Track Recovery: Massage Gun, Red Light, and E-Stim

Mon, 01 Mar 2021 00:00:00 -0500

Whether you casually exercise, periodically perform intense workouts, or regularly compete in physical events: Recovery is key. In this episode, we walk through 3 proven, budget-friendly, recovery tools: the Massage Gun, the Red Light Panel, and the E-Stim device.

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Food Labels Explained

Mon, 22 Feb 2021 00:00:00 -0500

Understanding how your food was made is an important part of making nutritional decisions. Unfortunately, food labels are extremely convoluted. With numerous regulatory agencies involved and a multitude of certifications, it's nearly impossible to keep track of what they all mean. In this episode, we unravel all of that.

Meats, Eggs, Dairy, and Fish
6:16 - Vegetarian Fed
7:31 - Grass-Fed
14:21 - Animal Welfare
16:55 - Cage Free vs. Free Range vs. Pasture Raised
23:20 - Regenerative Certified Organic
24:31 - Ecological Outcome Verification
25:20 - No Hormones Administered
27:27 - rBGH Free
29:16 - Raised Without Antibiotics
31:20 - No Nitrates / Nitrate-Free
33:47 - Farm-Raised vs. Wild-Caught Fish

Allergens
37:17 - Gluten-Free
39:30 - Vegetarian
40:40 - Certified Vegan
42:24 - Certified Paleo
43:46 - Certified Keto

Other Labels / Certifications
47:36 - All-Natural / 100% Natural
48:46 - Natural vs. Artificial Flavors
50:33 - Organic
53:46 - Certified Naturally Grown
54:57 - Non-GMO Project Verified
58:07 - Fair Trade Certified
59:54 - Kosher-Certified

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Shut Your Mouth

Mon, 15 Feb 2021 00:00:00 -0500

Many of us don't really think about breathing. It's an involuntary action we do every second to survive. But believe it or not, there is a right way to breath and a wrong way to breath. So buckle-up, shut your mouth, and learn how nasal-breathing can help your athletic performance, your heart health, and your sex life.

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Why Meat is Good for You and Good for the Planet (with Robb Wolf)

Mon, 08 Feb 2021 00:00:00 -0500

Meat has historically been identified as the culprit of our health issues and climate change. Beef, in particular, is framed as the most environmentally destructive and least healthy of all meats. But the scientific evidence on well-raised meat tells a very different story.

Today we're joined by the one and only, Robb Wolf!

Robb is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat.
He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet.
He is the co-founder of LMNT, an electrolyte drink mix that replaces vital electrolytes without sugars and dodgy ingredients found in conventional sports drinks.
He is the the founder of the Healthy Rebellion, an online community with the bold aim to help 1,000,000+ people liberate themselves from the shackles of the Sick Care System.
Robb has functioned as a review editor for the Journal of Nutrition and Metabolism (Biomed Central) and as a consultant for the Naval Special Warfare Resiliency program.
Robb holds a purple belt in Brazilian Jiu-jitsu and is a former California State Powerlifting Champion.
He has provided seminars in nutrition and strength & conditioning to a number of entities including NASA, Naval Special Warfare, the Canadian Light Infantry and the United States Marine Corps.

We were honored and privileged to have him on the show to talk about how Regenerative Agriculture is actually one of the best tools we have to mitigate climate change. Enjoy!

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Disclaimer

This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

The Art of Napping

Mon, 01 Feb 2021 00:00:00 -0500

Sleep is perhaps the most powerful recovery tool that we can utilize to restore our mind and body. Yet getting adequate sleep, especially in the form of daytime naps, is often viewed as lazy. In this episode, we break down the myths around napping, including the benefits and detriments of napping. We also share some napping best practices and conclude by doing a listener Q&A on napping!

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Resources

Disclaimer

This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Biohacking, Longevity, and EMF (with Biohacking Brittany)

Mon, 25 Jan 2021 00:00:00 -0500

Brittany Ford (otherwise known as Biohacking Brittany) is a Vancouver-based Registered Holistic Nutritionist, who specializes in helping people improve their health through the use of nutrition and biohacking. We had a great conversation with her discussing edgy health topics, including biohacking, longevity, and the potential dangers of Electromagnetic Fields (EMFs). We also talk about her most fringe biohacking experiments, her optimistic view on aging, and how we can limit some of the damaging effects of EMF exposure.

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Using Coffee to Extend Lifespan and Improve Cognition

Mon, 18 Jan 2021 00:00:00 -0500

Next to water, coffee is the most widely consumed drink in the work. It's a household staple, and most people refuse to start their mornings with out it. Fortunately, this sweet nectar comes with some health benefits! In this episode, we discuss four reasons you should continue drinking your coffee guilt-free, we share how to brew the best cup of coffee, and we end by doing a listener Q&A!

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Why We Need Salt and How Much is Too Much?

Mon, 11 Jan 2021 00:00:00 -0500

Whether from a doctor or food marketing labels, you've probably heard that lower sodium is better for you. We have been told to limit our consumption of sodium to 2,300mg per day (or 1 teaspoon of table salt). But as with many nutritional recommendations, there's more to it than meets the eye! The truth is, most of us need more than 2,300mg of sodium each day.

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How My Wife Manages Her Autoimmune Disease (with Katie Krafft)

Mon, 04 Jan 2021 00:00:00 -0500

We have talked a lot about the power of nutrition on this show, not only due to the scientific evidence, but more convincingly, because of our own personal life experiences.

I've mentioned my wife's journey with Multiple Sclerosis several times on the podcast, and have mentioned her success managing the progression of her autoimmune condition using a combination of medicine, nutrition, exercise, and sleep.

This week, Katie shares her whole story--the diagnosis, her journey to find a lifestyle protocol that actually improves symptoms, and how that eventually led her to becoming a health coach.

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

2020: The Good, The Bad, and The Ugly

Mon, 28 Dec 2020 00:00:00 -0500

2020 has been a year of surprises, cancellations, uncertainties, tragedies, and disappointments. But in the midst of the chaos this year has brought, it has also been a year for growth, development, perseverance, patience, and resilience.

In this last episode of 2020, we spend some time reflecting on this past year by answering the following questions:

What was the most impactful thing that you learned, personally, from 2020?
What was the most interesting thing you learned this year from a health perspective?
What are you most grateful for this year?
Favorite book and movie of 2020?
What are you most proud of yourself for this?
What could you have done better this year?
What was the most difficult part of this year?
If you could go back to the beginning of 2020, knowing how it was going to play out, what would you have done differently?
What was your favorite memory of 2020?
What are your goals for the next year? What habits do you want to implement based on your experiences from 2020?

In the last days of the year (and every year), we encourage you to answer the same questions for yourself!

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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Stop Dieting Over the Holidays (with Meghan Tomlinson)

Mon, 21 Dec 2020 00:00:00 -0500

With the holiday season in full swing, many of us are taking a break from our normal routine to celebrate, which typically means a change in nutrition and exercise.

Some may use this as an opportunity to indulge in holiday junk food as a reprieve from the challenges 2020 has brought, while others will attempt to stick to a rigid diet. But it’s no surprise that in the end, both of these extremes often fail, due to an “all or nothing” mindset.

Fortunately, there is a much better way to approach the holiday season! One that avoids both extremes.

This week we had the pleasure of hosting Charlotte-based Nutritionist and Health Coach, Meghan Tomlinson. She graduated from the Institute of Integrative Nutrition, where she received education from some of the top minds in the industry, such as Dr. Mark Hyman and Dr. Andrew Weil. Through her coaching, she helps people develop a realistic, sustainable, and holistic approach to healthy living.

We had a great conversation with her about navigating nutrition and exercise during the holidays! She offered a ton of helpful tips in this episode and we're excited to share it with you.

You can learn more about her philosophy on health through Instagram @wellwithmeghan, or through her podcast "Hungry for Health", and you may even catch her on the local Charlotte news! To learn more about her services, check out www.wellwithmeghan.com.

Enjoy the show and Merry Christmas!

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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Kick Aspartame? The Diet Soda Myth

Mon, 14 Dec 2020 01:00:00 -0500

It comes as no surprise that pop (or "soda"?) can wreak havoc on our health. Just 16 ounces of Mountain Dew contains over 60 grams of sugar! For reference on how much sugar that is, it's equivalent to eating around 5 tablespoons of table sugar.

As an alternative, many people turn to "Diet" soda. The purpose being to decrease the known effects of consuming too much sugar: metabolic syndrome, diabetes, heart disease, among many others. But do artificial sweeteners actually achieve this goal?

This week, we take a look at the difference between regular soda and diet soda. Is one really better than the other? We also share some of our favorite alternative to soda, for those who are trying to kick aspartame altogether!

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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Sleep Workshop: Recover Faster with Sleep Biohacks

Mon, 07 Dec 2020 03:00:00 -0500

This past Summer we had the privilege of hosting a health workshop at the 2020 Indy Fitness Festival.

At the festival, we hosted a Sleep Workshop, where we discuss sleep as a powerful recovery tool and ways you can biohack your sleep! We had a lot of fun sharing this and loved meeting those of you who attended.

We hope you enjoy the Sleep Workshop and take away some useful sleep hack to implement into your nightly routine!

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How Tech Addiction is Making Us Sick and Why Human Relationships are the Cure

Mon, 30 Nov 2020 00:00:00 -0500

Technology addiction has escalated over the past several years, as cell phones and apps have become more versatile, but it's become especially apparent during 2020. And like most addictions, our tech addiction is not without consequences. While we are more digitally connected than we've ever been, we are lonelier than ever. Deleterious tech usage has made us emotionally, physically, and relationally sick.

But there is a cure to the loneliness that technology often brings: human relationships. Personal relationships (not "likes" on social media) are just as vital to our personal health as diet and exercise.

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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Why You Need Vitamin D

Mon, 23 Nov 2020 00:00:00 -0500

"Winter is coming, we know what's coming with it."

In addition to the seasonal flu this winter, we are faced with another threat to our health that attempts to compromise our immune system. Fortunately, research has shown a multitude of ways we can strengthen our immunity and reduce the severity infections, bacteria, and viruses.

Evidence surrounding the role of Vitamin D in immune health continues to mount. Today, we can a look at what makes this vitamin so special, and why it's particularly important during the winter months. In anticipation of this, we can begin strengthening our body's natural defense system today, so when we face these threats, we are ready.

So prepare yourselves, because winter is coming...

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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How to Workout Until Age 120

Mon, 16 Nov 2020 00:00:00 -0500

The thought of aging is scary and concerning for most people. It's the villain of life, coming for all of us in the form of muscular degeneration, stiff and achey joints, fragile bones, heart disease, and a wheelchair in front of a TV.

But what if this way of aging was optional?

What if there was a way to preserve our strength, flexibility, and cardiac health well into our 90s, and even past age 100?

In this episode, we explore how to exercise for longevity. Meaning, exercising in a way that allows us to not only survive, but to thrive; exercising in a way that not only allows us to live long, but to live long AND live well.

"Do not go gentle into that good night.
Old age should burn and rave at close of day;
Rage, rage against the dying of the light."
~Dylan Thomas

Have any questions or comments about this episode? We'd love to hear from you in the "Comment" section!

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Why We Dream

Mon, 09 Nov 2020 00:00:00 -0500

Every night you enter a state of mind where hallucinations, delusion, disorientation, emotions, and amnesia are normal. If any human were to experience all of these things while awake, we would call it psychotic, but when we experience it while we're sleeping, it's called dreaming.

While drifting off into dream world may be fun (or sad, or scary), it's curious why our body produces this strange, mind-altering process in the first place.

In today's episode, we answer the question: Why do we dream? Enjoy the episode and sweet dreams!

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Your Home Isn’t as Clean as You Think (with Emma Rohmann)

Mon, 02 Nov 2020 00:00:00 -0500

On this show we talk a lot about nutrition, exercise, and mindset, but what about those other aspects of our health that may unknowingly (or knowingly) impact our health:

Air quality
Water quality
Household cleaning products
Body care products

These are things that we encounter every day but give little attention to. This field of health is often referred to as "Environmental Health".

Our guest today, Emma Rohmann, has a wide breadth of knowledge in this field. She started her career as an environment engineer, where she spent a decade working in the green building industry. Now a mom of two, Emma helps others make healthier choices about the products we use in our homes and bodies.

She is the founder of the Green at Home blog, host of The Missing Pillar of Health Podcast, and facilitator of the Green Product Forum.

These are fantastic resources that can help you reduce toxin exposure in the home, using a very rational, evidence-based approach, in a way that is clear, concise, practical, and not overwhelming.

You can learn more about Emma and her work at: greenathome.ca

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What Happened When We Ate Only Meat for 30 Days

Mon, 26 Oct 2020 00:00:00 -0400

In this final conclusion to the Carnivore Diet experiment, we’ll be sharing our personal experience on the Carnivore Diet after eating only meat for 30 days!

In today's episode, we'll talk about every detail of our experiment, including:

What we ate in a typical day, including how we managed to eat organ meats
How it impacted our sleep, mood, energy, workouts (and yes, our fecal matter)
How much it cost to eat on the Carnivore Diet
How it impacted our biomarkers, including weight, blood pressure, ketones, and more
How we transitioned off the Carnivore Diet after 30 days
How it will change our diet moving forward
Our final thoughts on the Carnivore Diet

Warning: This episode may venture into gross-territory, so if you're squeamish about meat, blood, and bodily fluids, you may want to skip this one.

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The Carnivore Diet

Mon, 19 Oct 2020 00:00:00 -0400

This episode is Part 1 of the Carnivore Diet excursion, where we’ll break down what the Carnivore Diet is, the premise behind it, and the research around it. Then next week, in Part 2, we’ll be sharing our personal experience on the Carnivore Diet after eating only meat for 30 days!

In today's episode, we'll look at the two fundamental beliefs of Carnivore Diet advocates:

Plants contain a handful of chemical compounds that could be harmful to us.
“Nose-to-tail” animal products are the most nutrient dense foods on the planet.

While these may seem like outlandish, counterintuitive concepts, we ask that you enter this realm of research with an open and curious mind, and most of all, enjoy the journey through the Carnivore maze!

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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through th

Debunking the Myth About Eggs and Heart Health

Mon, 12 Oct 2020 00:00:00 -0400

Since the 1950’s we’ve been told that high cholesterol causes heart disease, therefore, we should maintain a low cholesterol diet by avoiding high cholesterol foods - eggs, red meat, and dairy. We’re here to tell you, 70 years later, what we’ve been told about cholesterol simply is not true!

Today, dive deep into cholesterol and heart health by looking at:

The importance of cholesterol, LDL, HDL, and triglycerides
When did cholesterol become "bad"?
Why total cholesterol and LDL is not the problem
HDL and Triglycerides as an indicator of heart disease
The myth about dietary cholesterol
Our blood results (after eating only meat for 30 days)
How to improve your heart health

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Healthy Mind, Healthy Body (with Dr. Jordan Burns)

Mon, 05 Oct 2020 00:00:00 -0400

Our guest today is Dr. Jordan Burns, a soon-to-be father, stoic, doctor of Chiropractic and owner of ProWellness Chiropractic in Fishers, Indiana.

Our discussion with Dr. Burns goes far beyond the medical practices of Chiropractic care. We explore the powerful affects of implementing a healthy daily routine, the significant impact our mindset (and mental health) affects our physical health, and the key to living long and living well.

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A Day in the Life of the Rats

Mon, 28 Sep 2020 00:00:00 -0400

We're switching things up in this episode! Instead of diving into a specific topic, we're going to share how all the health topics we've discussed in the past play a role in our own daily lives. We get asked a lot about our diet, supplements, routine, etc. so we thought we'd take an episode to dig into just that.

We'll share a little bit about our personal lives and what drew us into this maze of health. Then we'll discuss what we do on a daily basis for our personal fitness, nutrition, recovery, and mindset. We'll even talk about our own weak spots when it comes to food.

Although we won't be exploring any scientific research today, we hope you get something beneficial out of this episode!

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Recover Like Wolverine (with Konnie Komarovsky)

Mon, 21 Sep 2020 00:00:00 -0400

We are excited to announce our very first guest! Today we sit down with the founder and owner of The Recovery Room, Konnie Komarovsky.

The Recovery Room is the one stop shop to help you recover from soreness, injury, surgery, or and any other physical or mental stressors your may have. Their locations are stocked with some of the best wellness equipment on the market, including:

Cryotherapy
Red light therapy
Normatec
Game Ready
NeuroSpa

...all of which we dive into with Konnie on today's episode.

If you're in the Indianapolis area, be sure to stop by either their Carmel location or Westfield location. Konnie and his team were generous enough to host the Rats for a week and we had a blast!

Your can find out more at: https://www.recoveryroomusa.com

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

The Truth Behind Antiperspirants

Mon, 14 Sep 2020 01:00:00 -0400

Do you use a deodorant or antiperspirant? Do you know what ingredients make up that magical deodorizer that you put under your arm every day?

Similar to nutrition, where it's important to understand what you're putting IN your body, when it comes to body care products, it's very important to understand what you're putting ON your body. The skin is very absorbent, so carefully discerning which products you use daily can be a contributing factor to your overall health & wellness.

In this episode, we take a look at the 5 most common ingredients that appear in underarm care products, what harm those chemicals could bring, and some natural alternatives to the artificial deodorants and antiperspirants.

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Upgrade Your Body with Biohacking

Mon, 07 Sep 2020 01:00:00 -0400

If you've spent any time in the health & fitness community on social media, you may have come across the term "biohacking". While often used, it's rarely defined. In the words of Dave Asprey, biohacking is "The art and science of changing the environment outside of you and inside of you so you have full control of your biology, to allow you to upgrade your body, mind, and your life."

Today, we run through some of the most basic forms of biohacking, as well as some of the more advanced biohacks that people are experimenting with to upgrade their body. And finally, we cover a few futuristic biohacks that are reminiscent of a Black Mirror episode.

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Overcoming Obstacles to Exercise

Mon, 31 Aug 2020 00:00:00 -0400

When it comes to exercise, we often encounter barriers that prevent us from making it happen on a regular basis, despite the known-benefits of a regular workout routine. In this episode, we break down some common obstacles to exercise and also walk through some basic steps on how to overcome them:

No knowledge (7:46) - Where do I begin?
No ability (21:20) - What if I'm injured (21:33), sick (31:01), or have a chronic illness (33:38)?
No gym (38:05) - What if I don't have equipment?
No motivation (44:53) - What if I don't feel like working out?
No time (48:36) - What if I don't have the time?

Whether you've never set foot in a gym, or you're someone who has worked out ever day for the past ten years, we hope you get something out of this!

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Alternative Treatment for Anxiety

Mon, 24 Aug 2020 00:00:00 -0400

Most people experience some form of occasional anxiety in daily life, whether it be due to an issue at work, relationship tension, or an upcoming exam. However, a percentage of the population experience much more frequent, intense moments of fear and panic that fall under the category of "anxiety disorder". These feelings of stress, anxiety, panic, and fear exist on a spectrum, with some people experiencing them briefly, while others experience them chronically, and everything in-between.

Medical News Bulletin recently published an article titled "Alternative treatment for anxiety", where they examined recent studies on a powerful apoptogenic herb that has shown evidence of reducing the symptoms of anxiety and stress in certain people.

Adaptogens have been used in Chinese and Ayurvedic medicine for thousands of years but they've had a resurgence recently. In this episode, we look at one particular adaptogenic herb and how it may impact the body's response to stress and anxiety.

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Cannabis, Cannabinoids, and CBD

Mon, 17 Aug 2020 00:00:00 -0400

CBD oil. CBD coffee. CBD energy drinks. CBD gummies. CBD topical cream....the CBD industry has obviously experienced a huge spike in popularity in recent years, finding its way into a number of products on the store shelves. You've probably seen CBD shops around town and have probably been approached by people who are now CBD distributors. Claimed benefits for this Cannabis-based oil include improvements in:

Inflammation & Pain Management
Stress & Anxiety
Sleep
Cancer

But what does the scientific evidence say about these claims? This week, we break down this increasingly-popular supplement by exploring the world of Cannabis, Cannabinoids, and of course, Cannabidiol (i.e. CBD). We share the results of our experiment with a high-quality CBD oil and provide some guidance on what to look for before purchasing a CBD supplement.

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Health Care is Broken

Mon, 10 Aug 2020 00:00:00 -0400

Diet-related illnesses are the leading source of poor health in the United States. Nearly 3 in 4 American adults are overweight or obese, and 1 in 2 have diabetes or pre-diabetes. Trillions of dollars have been invested in the fight against chronic illnesses, yet the number of people impacted by heart disease, cancer, autoimmune conditions, and so much more, continues to rise. This week, Andy and Aaron take a look at a paper from the American Journal of Clinical Nutrition on strengthening national nutrition research in a time where preventive care is not a priority.

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Fasting 101

Mon, 03 Aug 2020 00:00:00 -0400

We finally dig into one of our highest requested topics...fasting. Although the concept of fasting has been around for centuries, it continues to gain in popularity due to the profound benefits it exhibits on yeast, rodents, monkeys, and more recently, humans. There is a wide variety of fasting techniques: intermittent fasting, time-restricted eating, alternate-day fasting, 5:2 fasting, extended water-only fasting, etc. This week, Andy and Aaron break down:

The various types of fasting methods
The health benefits of fasting
The current research on fasting
Our personal experience with fasting
Best practices and warnings for implementing your own fasting routine

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Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Eating the Colors of the Rainbow

Mon, 27 Jul 2020 00:00:00 -0400

This earth provides us with an incredible variety of foods. Eating a variety of colorful fruits and veggies provides us with rich biodiversity and the nutrients we need to live long and stay healthy. But what does the color of our produce tell us about the nutrient profile? And how can we benefit from "Eating the rainbow" (not Skittles)?

This week Andy and Aaron look at an article published by the Food Network called "Eating by Color".

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Using Heart Rate Variability (HRV) to Optimize Health

Mon, 20 Jul 2020 00:00:00 -0400

Heart Rate Variability, or "HRV" as it's often referred to, is a simple yet powerful biological metric that we can use to determine our ability to perform, physically and psychologically, on a given day. Increasingly becoming a more popular data point in fitness trackers, this biomarker can provide real-time insight into how well we have recovered from previous stressors (whether physical or mental).

Although HRV is heavily impacted by our daily activity, it's also dependent on many other factors like: diet, sleep, age, gender, genetics, etc. This is why your HRV is specific to YOU and should be viewed relative to your historic HRV. When you understand your personal HRV, it serves as a very useful indicator of your overall health, fitness, and recovery ability.

This week, Andy and Aaron walk through the concept of Heart Rate Variability ("HRV"), why it's important, how we can use it, and what we can do to improve it.

Some fitness trackers that measure HRV (along with many others):

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The Sleep Hack You’ve Never Heard Of

Mon, 13 Jul 2020 00:00:00 -0400

As we all know, sleep is one of the most important aspects of our health and longevity. So anytime we hear about a new "sleep hack", it's worth exploring. In this week's health article review, Andy and Aaron break down the claims made in this article by The List.

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The Power of Routines

Mon, 06 Jul 2020 00:00:00 -0400

Nearly 80% of Americans report experiencing stress every single day. Between working a job, maintaining our health, managing finances, building relationships, raising kids, or even just managing our time, the outlets for things that can induce stress seem endless. We do the best we can to manage these pressures, but are often burdened by the responsibilities of daily life. Chronic stress may lead to not only a mental strain, but a physical strain as well.

One way to help alleviate these stressors is by forming an intentional daily routine. Most of us have some form of a routine that we follow, but it's often reactive rather than proactive.
When we establish disciplined, daily routines that align with our values and contribute to resolving those stress points, we have the opportunity to start each day in success, leading us to be physically and mentally prepared to take on the day.

Andy and Aaron share some practices for developing and implementing daily routines that can reduce stress, move you towards your life goals, and provide a positive impact on both your mental and physical health.

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Resources:

Stress vs. Anxiety

Stress Statistics

Dr. Steve Orma on Routines and Stress Management

Dr. Danielle Forshee on Psychological Benefits of Routines

Ron Friedman, PhD on Schedules

The 7 Habits of Highly Effective People by Stephen Covey

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Health Benefits of Tequila?

Mon, 29 Jun 2020 00:00:00 -0400

Over the past few years, several articles have circulated about the surprising "health benefits" of Tequila. Claims range from bone health to weight loss, but are these claims legitimate? Could there actually be positive health implications from drinking this agave-based liquor? In this new episode format, Andy and Aaron break down the claims made in an article titled: The Surprising Health Benefits of Tequila by The Independent.

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Do Sports Drinks Actually Work?

Mon, 22 Jun 2020 00:00:00 -0400

Gatorade, Vitamin Water, Body Armor, FitAid, Nuun tablets...these are just a few of the many sports drinks that have been a staple for refueling the body after physical activity. While the ingredients vary substantially among each drink, there are a few common components you'll find, a few being:

Electrolytes
Amino Acids (BCAAs or EAAs)
B Vitamins

What purpose do these compounds serve in human nutrition? And are they necessary? Furthermore, are they worth the other ingredients that are also commonly found in sports drinks like sugar, synthetic dyes, and flavorings?

Andy and Aaron break down key ingredients found in popular sports drinks, how they impact the recovery process, and what to look for before consuming.

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Disclai

3 Workout Recovery Myths

Mon, 08 Jun 2020 00:00:00 -0400

Anytime people talk about "workout recovery", there are a few recommendations that seem to be very common. If you browse the internet for "workout recovery methods", a few strategies that you are bound to come across are:

Epsom salt baths
Icing
Post-workout protein intake

These methods have been popular for years and continue to be implemented by anybody looking to heal after a workout. But how did these recovery tactics originate? Are they based in evidence or essentially myth? This week, Andy and Aaron look at the evidence behind the 3 common workout recovery tactics to see just how beneficial they actually are.

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To Grow We Must Suffer

Mon, 25 May 2020 00:00:00 -0400

The benefits of a consistent, yet varied exercise routine is well known and accepted in the scientific community, as well as the general population. However, many of us tend to favor light-moderate intensity and avoid the high intensity workouts, thereby missing out on both the physical and mental benefits of pushing ourselves to a point of extreme discomfort.

This week, Andy and Aaron discuss what pushing yourself physical limits is, why it’s important for us, and the mindset needed to get there.

Note: If you have a medical condition or are of older age, this extreme intensity may not be advisable.

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Essential Oils: Truth or Trickery?

Mon, 11 May 2020 00:00:00 -0400

Essential Oils have been around for thousands of years and remain a very popular, holistic method for treating a variety of conditions. Chances are, you either know someone or have talked to someone that raves about the powerful benefits of Essential Oils. The claimed benefits include: stress relief, sleep aid, immune strength, mental alertness, antibacterial, inflammation support, cancer healing...the list goes on and on. But is there science behind these claims? With hundreds of different types of oils, various application methods, and varying degrees of quality, sorting through the fact from fiction takes some work. This week, Andy and Aaron review some of the research behind these claims to see if they are as miraculous as they're made out to be. They also offer some tips on how you can do your own research when evaluating the benefits of Essential Oils.

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Should Everyone Avoid Gluten?

Mon, 27 Apr 2020 00:00:00 -0400

The "Gluten-Free" movement for those without Celiac Disease was one of the earliest health trends in recent years and remains a very popular dietary option today. Nearly every grocery store, restaurant, and recipe has gluten-free options. While a medical necessity for those with Celiac Disease, others voluntarily choose to maintain a gluten-free diet. There has been heavy debate on whether or not there is a health benefit to following a gluten-free diet if you don't have Celiac Disease, which has led to the emergence of the term "Non-Celiac Gluten (Wheat) Sensitivity". Since headlines and anecdotes muddy the waters on this issue, Andy and Aaron dive into the research to get some answers, as well as share their experience with gluten.

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10 Tips for At-Home Workouts

Mon, 13 Apr 2020 00:00:00 -0400

While we may not be able to workout at a gym, that doesn't mean we can't exercise. Even with no equipment, there are several ways to improve cardiovascular and immune health with simple, at-home workouts. Since this can be quite an adjustment for a lot of people, Andy and Aaron offer 10 simple strategies for optimizing at-home workouts over the next several weeks.

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Quarantined: Solitude, Socialization, and Self-Improvement

Mon, 30 Mar 2020 00:00:00 -0400

With most of the world under orders to stay home, humans are being challenged like never before. In this time of uncertainty and "social distancing", we are beginning to experience isolation, boredom, and loneliness. But this challenge gives us all the opportunity to work on two practices that are vital to our mental and physical health: solitude and socialization.

While it seems like everyone has a lot of time to practice solitude, very few of us actually are. And while it seems like we have little opportunity to socialize, there are many ways we can still incorporate this into our daily lives, even while isolated.

Andy and Aaron look at the benefits of solitude, the physical and mental impact of social support and laughter, and how both extroverts and introverts can use this time for self-improvement.

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Pandemic Protocol: Building an Immune System of Steel

Mon, 16 Mar 2020 00:00:00 -0400

With the world in a state of panic over the Coronavirus (COVID-19), there is no better time to build a strong immune system. While washing our hands and avoiding crowds is a great starting point, we should all be taking additional, proactive measures to strengthen our body's natural defenses. In this episode, Andy and Aaron discuss some methods for boosting our immune system - not just today, but for everyday, to maximize our defense system against external threats.

Disclaimer: Recommendations discussed in this episode should not to be taken, interpreted or construed as medical advice. If you think you have been exposed to COVID-19 and develop a fever and symptoms, such as cough or difficulty breathing, call your healthcare provider for medical advice.

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Staying Active in an Office Environment

Mon, 09 Mar 2020 01:00:00 -0400

With the advancement of technology has come the increased demand for sitting at a desk, the reduced need for physical activity, and the rise of a sedentary lifestyle. Today, most humans spend the majority of their day sitting, or behaviors that expend very little energy. Andy and Aaron look at the health impact of a sedentary lifestyle, but more importantly, offer some practical solutions you can incorporate into your daily routine to reduce sedentary behavior and improve your overall health.

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Resources:

Amount of Time Spent in Sedentary Behaviors in the United States

Evaluating the Evidence on Sitting, Smoking, and Health: Is Sitting Really the New Smoking?

Physiological and Health Implications of a Sedentary Lifestyle

Sedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Men

Sitting Time and Mortality From All Causes, Cardiovascular Disease, and Cancer

Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults

The Effects of Twelve Weeks of Bed Rest on Bone Histology, Biochemical Markers of Bone Turnover, and Calcium Homeostasis in Eleven Normal Subjects

Too Much Sitting: The Population-Health Science of Sedentary Behavior

Standing Desk Riser

Active Sitting Disk

Blue Light is Killing Your Sleep

Mon, 24 Feb 2020 01:00:00 -0500

Before the invention of light bulbs, humans received most light exposure from the Sun, getting the full spectrum of visible light during the day, with more mild light exposure during the evening. With the rapid expansion of technology, humans now experience substantially more light exposure at all times of the day and well into the evening, primarily through the increased use of smartphones, tablets, computers, and TVs, which emit a large amount of blue light. In recent years, blue light exposure has supposedly been associated with poor sleep, eye strain, and macular degeneration. Andy and Aaron take a look at the evidence behind these claims and perform their own experiment with blue light.

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Resources:

Lux Light Level Chart

Exposure to Room Light Before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans

Sensitivity of the Human Circadian Pacemaker to Nocturnal Light: Melatonin Phase Resetting and Suppression

Action Spectrum for Melatonin Regulation in Humans: Evidence for a Novel Circadian Photoreceptor

Melatonin Suppression and Sleepiness in Children Exposed to Blue-Enriched White LED Lighting at Night

Rat Study Showing the Damage of Blue Light at Extreme Levels

Harvard Health Blog on Blue Light and Macular Degeneration

RA Optics Blue Light Blocking Glasses

driftTV Blue Light Blocking TV Box

Are Your "Healthy" Snacks Actually Healthy?

Mon, 10 Feb 2020 01:00:00 -0500

Over the past several years there has been a shift from blatantly unhealthy snacks to seemingly healthy snacks. But even the "healthy" snacks may not be as healthy as they appear. Marketing for food companies has become increasingly clever in recent years; even the worst foods are marketed to contain some type of nutritional benefit. Between the deceptive marketing and overwhelming ingredient lists, it has become challenging to distinguish between what is truly healthy and what is not. In this episode, Andy and Aaron take a deep dive into the ingredients of these seemingly "healthy" foods and the impact they have on our bodies.

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Resources:

History of Industrial Seed Oils #1

History of Industrial Seed Oils #2

Omega-3 Fatty Acids and Inflammatory Processes

Omega-6/Omega-3 Ratio and Dementia

Effect of Canola Oil Consumption on Memory, Synapse and Neuropathology

Soybean Oil and Diabetes

Omega-6/Omega-3 Fatty Acid Ratio and the Risk for Obesity

Omega-6 Fatty Acid-Induced Dysbiosis and Infectious Colitis

Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease

Omega-6/Omega-3 and Breast Cancer

Lipid Peroxidation in Culinary Oils

56 Different Names for Sugar

FDA Food Labeling Guide

Hidden Dangers of Over-the-Counter Pain Killers

Mon, 27 Jan 2020 01:00:00 -0500

Andy and Aaron look at over-the-counter pain management drugs, also known as NSAIDs (Non-Steroidal Anti-Inflammatory Drugs), which include Ibuprofen, Aspirin, etc. They examine the negative side effects of taking such drugs on a regular basis. NSAIDs are one of the most commonly prescribed and purchased drugs today, primarily for purposes of reducing inflammation and pain management. We have all resorted to taking drugs like Ibuprofen when experiencing aches and pains, whether it's from an acute injury, chronic pain, or a simple headache; but do we actually know how these drugs are affecting our body? Andy and Aaron take a look at the evidence to answer this question.

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Resources:

List of NSAIDs

How Do NSAIDs Work?

NSAID Usage

Gastrointestinal Study #1

Gastrointestinal Study #2

Cardiovascular Study #1

Cardiovascular Study #2

Muscle Repair Study

Does Elderberry Live Up to the Hype?

Mon, 13 Jan 2020 01:00:00 -0500

Andy and Aaron talk about the efficacy of elderberry on reducing the longevity and severity of cold and flu symptoms. This small berry has received a lot of attention over the past few years in regard to immune health, so they take a look at the evidence to see whether or not it lives up to the hype. They also share their experience taking elderberry during cold and flu season.

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Resources:

Summary of the Elderberry Plant

Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections

Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travelers

Practicing Gratitude

Mon, 30 Dec 2019 00:00:00 -0500

Andy and Aaron talk about the physical, mental, and sociological benefits of gratitude by diving into the research done by Robert Emmons. They share their own experience with daily gratitude reflection and discuss ways to maximize gratitude to optimize our health and personal relationships.

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Resources:

Ben Greenfield's Gratitude Journal

Gratitude App

Robert Emmons‘ Book

Why CrossFit Works and How to Prevent Injury

Mon, 16 Dec 2019 00:00:00 -0500

Andy and Aaron talk about the evolution of CrossFit over the years and examine rates of injuries in CrossFit versus other forms of exercise. They dig into the cause of most injuries, what you can do to avoid getting injured, and the right way to do CrossFit for longevity.

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Resources:

CrossFit Overview

Erroneous CrossFit Study

CrossFit's Response to Erroneous Study

Digital Minimalism

Mon, 02 Dec 2019 02:00:00 -0500

Andy and Aaron talk about the practice of Digital Minimalism, made popular by Cal Newport. They discuss the importance of participating in a 30 day "digital declutter", changing our relationship with technology, and utilizing only those technologies that add value to our lives.

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Cal Newport

Digital Minimalism Book

Wine: Healthy or Harmful?

Mon, 18 Nov 2019 02:00:00 -0500

Andy and Aaron give a rundown on the history of wine and how production has changed over the years, in both the fermentation process and the quality of ingredients. They analyze the claimed health benefits of wine, ways to maximize those benefits, and the impact of frequent wine consumption.

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FitVine

Dry Farm Wines

Top 100 Sources of Polyphenols

How Much Sleep We Need and How to Get It

Mon, 04 Nov 2019 02:00:00 -0500

Andy and Aaron discuss the essentials of sleep by breaking down what happens to our body during a night of sleep through each of the stages: light, deep, and REM. They answer the question of “How much sleep do we really need?” and discuss the effects of not reaching the amount of sleep our bodies require. They conclude by offering tips on how to enhance sleep quality.

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iPhone Red Light Filter

Welcome to Lab Rats Podcast

Fri, 04 Oct 2019 06:00:00 -0400

A podcast dedicated to helping you navigate the perplexing maze of health - nutrition, fitness, recovery, and mindset. Each episode Andy and Aaron will:

1) Perform extensive research
2) Interpret the results
3) Experiment on ourselves
4) Discuss a recommendation

We hope you enjoy this journey through the maze with us and that our research and personal experiences provide you the knowledge to live a healthy, long, and prosperous life!