Thinker's Apprentice #34- Inflammation

Thinker's Apprentice #34- Inflammation

In this episode we dive deep into inflammation, but more specifically chronic inflammation. Topics discussed:

  • Acute inflammation and how that process works and why it's absolutely essential to life.

  • Chronic Inflammation, also referred to as systemic inflammation or cellular inflammation. What is it and what diseases, disorders, and maladies is it starting to be connected to.

  • We introduce some of the major players which are pro-inflammatory cytokines, the free radical chain reaction, and AA/EPA ratios. Insulin resistance may be one of the largest contributors, but we don't address that until later in the episode.

  • Then we move into the various pathways that will lead you to be chronically inflamed and I give you 10 different pathways. You may not be affected by all of them, but I guarantee you are affected by at least a few of them.

  • The 10 pathways I explain are:

    1. The free radical chain reaction 

    2. Polyunsaturated fatty acids

    3. AA/EPA ratio also referred to as Omega-6/Omega-3 ratio.

    4. Gluten

    5. Lectins

    6. Insulin resistance

    7. Excess body fat, more specifically excess visceral fat

    8. Cortisol

    9. Chronic exercise

    10. Insufficient/inadequate sleep

  • Afterwards we talk about how 7 of those pathways are diet related and 3 are lifestyle related. 

  • And in our Call-to-Action we talk about the best ways to reduce or eliminate sources of chronic inflammation. This includes a ceiling on daily carbohydrate intake, some foods to avoid, some foods to add, as well as some possible supplements that can help you combat your inflammation. 

  • Thanks for listening. Be sure to subscribe and leave a review and share it with someone who could benefit from this information. And be sure to follow me on Instagram @ThinkersApprentice

Thinker's Apprentice #33- Exercise

Thinker's Apprentice #33- Exercise

This week's episode is all about exercise and how we can use it to optimize our genetic expression. Some things we discuss are: 

  • Genetic expression and how our genes respond to environmental stimuli.

  • Our sedentary lifestyles and the effect they have on our health.

  • Why we age at an accelerated pace due to the mismanagement of our genes.

  • The 3 exercise laws of The Primal Blueprint, by Mark Sisson, which are Move Frequently, Lift Heavy Things, and Sprint Once in a While. We dive deep into each of these laws and discuss how to apply them to your life to optimize your genetic expression.

  • Chronic Cardio. We define what chronic cardio is and the myriad ways it's actually ruining your health.

  • The Maffetone aerobic zone and how to do proper cardio.

  • Mobility. We spend a good amount of time talking about this. So many long-term physiological issues are the result of poor mobility and it's not that hard to stay mobile. 

  • In this week's Call-to-Action we put it all to work and create a new fitness plan that is the minimum input required for the maximum genetic expression. In this podcast we like to work smarter, not harder. 

  • Thanks for listening. Be sure to subscribe and leave a review and share it with someone who could benefit from this information. And be sure to follow me on Instagram @ThinkersApprentice

Thinker's Apprentice #32- Sleep

Thinker's Apprentice #32- Sleep

In this episode we talk all about sleep including:

  • How sleep is one of the first things we sacrifice in our hectic lives and how it's not just the quantity, but the quality of our sleep that we're compromising.

  • We talk about the 4 stages of sleep and what's going on in each of them. Then we talk about how sleep cycles work as well as our circadian rhythms. 

  • We talk about melatonin and the way it gets disrupted by all the artificial lights we're exposed to on a constant and relentless basis.

  • And then we move into how we can actually improve our sleep and for references I use The Primal Blueprint, by Mark Sisson, and Sleep: The Myth of 8 Hours, The Power of Naps, and The New Plan to Recharge Your Body and Mind, By Nick Littlehales.

  • We talk about the 90 minute cycle as well as the cycles per week approach to sleep. This includes altering our bedtimes to align with waking at the end of a cycle.

  • We talk about naps, or Controlled Recovery Periods (CRP's) as Littlehales calls them.

  • Next, we talk about a few other things that greatly impact your sleep quality: cell phones, your bedroom, your sleeping position, and your constant wake time.

  • And in our call to action we put all this newly gained knowledge to work and we improve our sleep. 

  • I close the podcast with a list of side effects from poor sleep quality and quality to really convince you that improving your sleep is a worthy task. 

  • Thanks for listening. Be sure to subscribe and leave a review and share it with someone who could benefit from this information. And be sure to follow me on Instagram @ThinkersApprentice

Thinker's Apprentice #31- Health & Nutrition

Thinker's Apprentice #31- Health & Nutrition

This episode is all about health and nutrition. We tackle all kinds of things including:

  • Buzz words in the food industry lie healthy, organic, non-GMO, gluten-free, cage-free, grass finished, no sugar added, low fat, fat-free.

  • The source of our modern nutritional guidelines and our understanding of what is good and bad for us... and how it was all fabricated.

  • The Standard American Diet (which should be called the Modern Affluence Diet)

  • The diet of our ancestors, the hunter-gatherer nomadic tribes

  • The main issues we face in health which are: insulin, phytates, lectin, gluten, and polyunsaturated fatty acids (PUFA's)

  • How insulin ensures that you stay fat and end up with chronic diseases, obesity, and metabolic syndrome

  • How cholesterol, saturated fats, and salt get a bad rap that they don't deserve

  • How we should all start looking at food as medicine and trying to get off of any medications that may be necessary. 

Then I give you some advice for teaching your body to burn fat with a combination of intermittent fasting and carb restriction (not elimination)

In this week's Call-to-Action we take a fresh look at the foods we put into our bodies and we start to calculate just how much carbohydrates we eat every day, how often we are ingesting anti-nutrients like phytates, lectin, gluten, and PUFA's. And then we work to reduce our intake of these ingredients. And then we teach our bodies to be metabolically flexible and be able to switch between using glucose or fat for energy using carb restriction and intermittent fasting. 

 

*Much of this podcast was drawn from information found in The Primal Blueprint, by Mark Sisson. 

Thinker's Apprentice #30- Breathwork

Thinker's Apprentice #30- Breathwork

In this week’s episode we talk about how we can work with our breath to make physiological changes within our bodies and deactivate that pesky fight-or-flight nervous system that wreaks so much havoc on our lives.

  • I start the podcast with my normal presentation of the ill effects of modern first world living. Not that I don’t love first world living because I do. But there’s also many elements of first world living that are not good for us and that we need to address in order to be our best selves.

  • This introduction ends on the point that we are all significantly over stressed and it causes a host of nasty problems. This leads me into a brief introduction to the autonomic nervous system (ANS), mainly concerned with the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). I explain the function of each of these systems and why we should strive to maintain a PNS activation whenever possible.

  • I present the app Welltory as a way to use heart rate variability (HRV) to gauge our levels of stress and SNS activation. This is a great way to know the condition of your body and nervous system and be able to take actions that serve you instead of hurt you.

  • Then we get into the kind of breath work that can instantly switch on the PNS. I include 3 breathing exercises as well as yoga.

  • In this week’s CTA we combine breath work with a daily HRV measurement as a way to maintain our health. We take a few minutes each day to do a few rounds of breathing exercises and relax ourselves. We do this whenever we feel a bit keyed up and we also do it right before we go to sleep. When we get more PNS activation we feel more relaxed, we have more energy, our sleep is more restful and restorative, our stress levels go down, and our overall health goes up.

  • Thanks for listening. Be sure to subscribe and leave a review and share it with someone who could benefit from this information. And be sure to follow me on Instagram @ThinkersApprentice