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Naysayers often dismiss the Paleo lifestyle with the claim that it is simply a fad. But if you start at the beginning and explore what early humans were eating two million years ago, it becomes clear that the animal fat diet not only sustained our early ancestors but actually led to the development of our species. So if the Paleo movement is a fad, it’s a pretty persistent one! Today’s guest is no stranger to the pushback against the lifestyle, and he’s here to explain how the latest science and technology support his understanding of Paleo as the perfect human diet. CJ Hunt dropped dead at the age of 24. He was a dirt bike racer training to come back from an injury when he suffered full cardiac arrest while jogging. Paramedics resuscitated CJ, and he spent ten days in the ICU at UCLA Medical Center. Doctors eventually determined that he suffers from a birth defect in which the center of his heart is twice as thick as normal, and his left chamber is smaller. He was told that if he continued to exercise, he would be lucky to live for another two years. This experience inspired CJ’s curiosity in health and well-being, and ultimately led him to back to school at the age of 53 to earn a degree in Electronic Communications Arts from San Francisco State University so that he could produce the world’s first Paleo documentary, The Perfect Human Diet. The film reached #1 in the categories of Documentary Film and Independent Film on both iTunes USA and iTunes Canada when it was released in 2013. Together with its companion book, the movie introduces a system of optimal nutrition based on the latest science. Today CJ explains how nutrition has become so much like religion and politics, why public policy lags behind the best science, and the roots of the pushback against the Paleo/Primal movement. Listen in to understand the fundamentals of Paleo nutrition and why this two million-year-old ‘fad’ is making a comeback! Topics Covered [2:47] How CJ developed an interest in studying nutrition ‘Dropped dead’ at 24, given just a few years to live Began to study health and well-being [3:57] The evolution of CJ’s eating habits Sustained raw vegan diet for five years Mother killed by drunk driver, diet wasn’t helping recover from life trauma Gained muscle and recovered physically on animal protein [8:18] CJ’s approach to the film Best way to deconstruct massive problem is go back to beginning Explore what humans ate, how healthy they were Conduct guided investigation in search of perfect human diet [10:51] The ‘football field’ analogy of human evolution 70% of current diet only available since industrial revolution (a mere 91 years ago) As early ancestors continued to eat more animal foods, our brains developed (two million years ago) This is how we became human (160,000-200,000 years ago) [13:18] Nutrition as a belief system (rather than based in facts) People who’ve invested in a particular way of life resist new info [15:19] Nutrition and public policy Government not educating people with most current science First nutritional guidelines written by politicians’ staffers Food pyramid has become food plate, but not much change in basic information Grains and plants as foundation (though doesn’t hold up to rigorous science) Roadblocks in government due to vested interests Idea spread from ‘bottom up’ [19:47] The ‘feed lot pyramid’ Ratio of elements of food pyramid same as pig chow used to fatten up swine [21:04] How First Nations people respond to Paleo diet vs. westerners Instinctively found connections based on understanding of ancestors’ habits Namgis ancestors harvested fish, consumed very few fruits/vegetables Many becoming obese on standard American diet, recovered on Paleo Westerners disconnected from where food comes from (no spiritual connection) [24:56] Why CJ developed a companion book to complement the film People were writing to ask, “Can I eat this?” True understanding of concepts leads to long-term change Film limited on time, book goes deeper into the why Book clearly delineates human vs. non-human foods Audience finds film through book and vice versa [30:20] Why CJ is developing a sequel Much misinformation regarding health and sustainability Talk to world-class scientists to clarify understanding (i.e.: regenerative agriculture) [34:01] The pushback against the Paleo/Primal movement Discounted as fad Some vegetarians attack ‘If they’re upset, you’re doing something right’  Learn More About CJ Hunt  CJ Hunt Reports The Perfect Human Diet Documentary The Perfect Human Diet Companion Book  Resources Mentioned Protein Power: The High-Protein/Low Carbohydrate Way to Lose Fat, Feel Fit, and Boost Your Health – in Just Weeks! by Michael R. Eads and Mary Dan Eads The Paleo Solution: The Original Human Diet by Robb Wolf Loren Cordain Books

We tend to associate biohacking with expensive gadgets. But the truth is, some of the best things you can do for your health cost nothing at all. On this episode of Ali Fitness, we hack the biohacker, picking the brain of a master to find out how to feel our best—without breaking the bank! Thaddeus Owen is a master biohacker and blogger with Primal Hacker and Eris Fit. He is also a certified Bulletproof Coach with a Master’s degree in Holistic Nutrition as well as a certified personal trainer. Thaddeus began his career as a chemical engineer, working for a traditional pharmaceutical company. Eventually, he left the corporate lifestyle for a work-from-home job as Chief Sustainability Engineer and Product Stewardship Manager for Herman Miller, identifying non-toxic products to use in furniture construction. He continues to work full-time while studying biohacking and sharing his knowledge of health, longevity and cognitive enhancement with the Primal Hacker audience. Today, Thaddeus shares his top three no-brainer biohacks: morning sunlight, sleep and clean water. He explains the impact of blue LED light on sleep and offers advice around the best lights for the bedroom and proven brands of blue light blocking glasses. Thaddeus walks us through the pros and cons of SARMs, smart drugs and nootropics, describing his experience testing Qualia for the Neurohacker Collective. Listen in for Thaddeus’ insight on how to research psychedelics and get his top advice for aspiring biohackers! Topics Covered [0:58] Thaddeus’ shift from pharmaceuticals to biohacking Studied chemical engineering, worked in traditional setting Shift to run sustainability group (nontoxic products in furniture) Works from home as corporate manager + biohacking business [5:00] Thaddeus’ top three free no-brainer biohacks Morning sunlight Optimal sleep Clean water [8:02] Where to find filtered water Free at Find a Spring Countertop or under-sink reverse osmosis water filter [10:52] How to store spring water Glass leaches least but no UV Plastic allows UV but can be toxic Look for HDPE or polypropylene Avoid BPA, BPS and BPC [13:21] The impact of blue LED light on sleep Signals body to stop melatonin production Melatonin hormone rejuvenates during sleep [16:47] The lights Thaddeus recommends for the bedroom No lights in bedroom after sunset, use red flashlight/headlamp Incandescent light inside piece of salt (i.e.: salt rock lamps) Replace bulbs with red-coated incandescent or LED bulbs [20:38] Thaddeus’ insight on the best lights for a gym or studio LED lights at 2600 Kelvin (lowest amount of blue) Mix energy-efficient halogen lights to mimic sun Add red and infrared bulbs to balance [22:59] Thaddeus’ advice for protecting yourself from blue light Utilize blue light blocking glasses, work out near window Protect skin with baseball cap, long sleeves and pants [25:37] Thaddeus’ picks for blue light blocking glasses DEWAULT and Uvex Skypers are most affordable Ra Optics and TrueDark = more expensive, stylish [30:00] The fundamentals of SARMs Mimic testosterone without downside (gain muscle, lose fat) Few long-term studies, may slow down natural T production [33:31] The fundamentals of true nootropics Natural, little to no side effects Help brain work faster and more efficiently [35:14] Thaddeus’ insight around Qualia Benefits for mental and physical enhancement Recommends for targeted use (i.e.: before presentations) Side effects—headaches, jittery or no effect [40:26] Thaddeus’ take on psychedelics Help overcome long-term emotional issues Examples—PTSD, anxiety or depression Micro-doses have no hallucinogenic effect [43:03] The best way to approach research on psychedelics Local meetup groups, university professors Resources by Dennis McKenna Private conversations at retreats, conferences [46:07] Thaddeus’ top advice for aspiring biohackers Willing to learn, change opinion based on new info Experiment to find what works for you Learn More About Thaddeus Primal Hacker Primal Hacker on Instagram Thaddeus on Eris Fit Resources Find a Spring DEWALT Laser Glasses Uvex Skyper Blue Light Blocking Glasses Ra Optics TrueDark Swannies Glasses ‘Potent Muscle Building with SARMs, Qualia, and ARX’ by Thaddeus Owen ‘My Experience with a Performance Enhancing Drug (SARMs)’ by Thaddeus Owen New York Times Article on SARMs ‘Nootropics for Noobs’ by Thaddeus Owen Qualia by Neurohacker Collective Tim Ferriss Psychedelics Research Dennis McKenna Books, Articles & Interviews ‘Men, Protect Your Legacy from the Coming 5G’ by Thaddeus Owen

Wish you could wake up without a cup of coffee? Or wind down at night without a glass of wine? Most of us spend the day self-medicating to manage our energy, using stimulants and sedatives to adjust our body’s rhythms. Rhythms thrown off by the activity-driven stress of modern life. But what if there was a wearable that could replicate the states of calm and balance we’re chasing and ultimately restore our body’s natural rhythms? Dr. David Rabin is the Cofounder and CIO at Apollo Neuroscience, a technology company developing the first scientifically-validated wearable to improve focus, sleep and meditative states by delivering layered vibrations to the skin. A board-certified psychiatrist and translational neuroscientist, Dr. Rabin spent the last decade studying the impact of chronic stress in humans and researching non-invasive therapies designed to improve quality of life in patients with treatment-resistant illnesses. He also led the world’s largest controlled study around the benefits of psychedelic-assisted psychotherapy in mental disorders. On this episode of Ali Fitness, David joins us to explain how his work treating patients with PTSD, anxiety and substance abuse disorders led to the creation of the Apollo wearable. He walks us through what it looks and feels like to use the device on a given day, selecting from among its seven functional frequencies to wake up or wind down naturally. David also describes the science behind Apollo, discussing how it changes our biological rhythms, redirecting energy away from the body’s stress response system. Listen in to understand how elite athletes are using Apollo to adapt to stress and learn how the wearable could help you realize your true potential and feel your absolute best! Topics Covered [1:00] How Dr. Rabin came to develop the Apollo wearable Treat patients with PTSD, depression, anxiety and substance abuse disorders MDMA trial for PTSD led to focus on options that don’t require daily meds Develop understanding of what body does physiologically in different states Create Apollo to deliver vibration to skin based on how touch affects body [6:39] What it might look like to use Apollo on a given day Set to wakeful frequency first thing in morning Use to increase focus during afternoon slump Schedule to wind down energy gradually at night [10:44] What biometrics the Apollo device tracks Basic tracking of activity level and circadian rhythms Transfer data from other wearables to Apollo screen [14:00] The 7 functional frequencies available on Apollo Wake up and energize Clear and focused Social and open Recover from stress Enhance meditation Enhance relaxation Enhance sleep [15:50] What users feel physically when Apollo is on Barely noticeable gentle vibration (similar to ocean wave) Replicates effects of coffee, amphetamines, etc. naturally [18:41] Why Apollo can’t force your body to enter a particular state Accelerates recovery but can’t energize artificially if exhausted/injured Elite athletes use to adapt to stress (e.g.: fight with partner, poor sleep) [21:39] Where users wear the Apollo device Works anywhere on body First version designed for ankle or wrist [22:36] When users wear the Apollo device During day, at night or both Turn on for 5 to 10 minutes (effects last 30 to 120 minutes) [24:30] How the Apollo works independently of your phone Turn on/off without phone, low EMF Bluetooth only active when app open [25:54] The benefits of the Apollo subscription model Automatic software upgrades based on usership Automatically import info from other devices [27:30] The science behind the Apollo’s effectiveness Rhythms in music impact heartrate, HRV and respiration Research team explored what happens if apply to skin Soothing, gentle touch signals safety, brain calms down Apollo activates skin receptors in same way (reduce threat response) [33:45] The findings of the EEG pattern study Apollo reliably improves HRV + performance under stress Inexperienced meditators show same brain wave patterns as experts Experienced meditators achieve deeper state more quickly [37:58] The potential for Apollo to develop an automatic mode Able to detect when body shows signs of stress in preliminary trials Turn on frequencies automatically based on how you use device Rely on Apollo less and less as restore body’s natural balance [40:44] How to get the Apollo device Buy online at https://shop.apolloneuro.com/ Ships anywhere in world [42:26] How psychedelic studies informed the invention of Apollo Psychedelics work in clinical setting due to safety experience Feeling safe helps us realize true potential, feel our best Learn More About Dr. David Rabin Apollo Neuroscience Resources Oura Ring WHOOP Apple Watch Oura Ring on Ali Fitness EP050 WHOOP on Ali Fitness EP115 Apple HealthKit Headspace Calm Health Optimisation Summit Modern Spirit Imperial College London Centre for Psychedelic Research MAPS MDMA-Assisted Psychotherapy Studies The Apollo EEG Meditation Study The Apollo PTSD Study Apollo Science & Research

Might as well face it, you’re addicted to carbs. The conventional approach to endurance training promotes ‘chronic cardio’ and carbohydrate dependency. But there is a way to reset your metabolic clock with the keto diet, and today’s guest wrote the book on it – well, he co-authored it anyway! Brad Kearns has been a well-known coach, speaker and author in the health and fitness realm for 20-plus years. During his nine-year career as a triathlete, he was one of the world’s top ranked professionals, amassing 30 wins worldwide on the pro circuit, and he still holds the Hawaii Ironman 18-24 age division American record at 8:57. Brad has partnered with his former coach and fellow health and fitness authority Mark Sisson to lead the Primal Blueprint, a comprehensive ancestral health movement. Together they co-authored the 2016 release Primal Endurance, a guidebook that teaches athletes how to employ a stress-balanced, fat-adapted Primal approach to training. The duo has another book coming out this fall, The Keto Reset Diet. Today Brad joins Ali to discuss the basics of MAF training and his take on the relationship between peak performance and long-term health. Listen and learn how to leverage the keto diet to become a fat-burning machine and get free from carbohydrate dependency! Topics Covered [1:17] Brad’s partnership with Mark Sisson Mark served as Brad’s coach 30 years ago Introduced Brad to idea of balancing stress and rest Developed Primal Blueprint together Co-authored Primal Endurance Releasing keto diet book this fall [3:23] How Brad’s training evolved during his professional career Overly competitive, Type A training early on led to injury, burnout Learned from failures and good coaching Eventually understood that health and fitness could be complementary [5:09] The nuts and bolts of MAF training 180 – age = training heartrate Emphasizes development of aerobic base Prevents injury, illness and abuse of cardiovascular system Improves health long-term Training slow helps you go fast Proven true by endurance athletes for past 60 years (i.e.: Peter Snell) [10:12] How taking ego out of the equation was the gateway to success for Brad Developing the discipline to slow down led to national championship MAF training gave him a new appreciation for what endurance sports are about (i.e.: connection with nature, energy, health and longevity) [15:17] How to track your improvement with MAF training Test on same course, conditions using 180 – age formula Log mile times As you get more efficient at same heart rate, mile time will improve If you’re regressing, examine other factors (e.g.: stress, poor diet, lack of sleep) [21:38] The fundamentals of keto Ultra-low carb diet (less than 50 g/day) Altered metabolic state burns fat Free from carbohydrate dependency Don’t rely on regular meals for energy Cellular repair via intermittent fasting [24:39] Brad’s experience with going keto Maintained for 140 days Not convenient or practical to maintain forever Tool to bust out for metabolic reset [31:50] The case for keto as a lifestyle Human default position Ensured survival for 2.5 million years Records of people thriving for long periods and achieving athletic success [35:29] Who should not do keto Carb dependent for long period Show signs of metabolic damage But morbidly obese could benefit most from keto [38:35] Brad’s health now compared to his years as a professional athlete Peak performance came at significant cost to health At 30, he got out of bed exhausted Recalibrated goals to encompass wellness and longevity Now has broader base fitness, healthier diet and higher testosterone levels [41:48] Why fit endurance athletes develop heart issues Overstress heart during workout Sustain small scarring on delicate ventricles, inflammation Leads to AFib [44:56] Brad’s take on the relationship between peak performance and health Humans built to push limits (‘Body follows the mind’) Benefits include enhanced cognitive function and anti-aging Only mutually exclusive if you ignore health and over-train Learn More About Brad Kearns  bradkearns.com Resources Mentioned primalblueprint.com Primal Endurance by Mark Sisson and Brad Kearns MAF Training Dr. Maffetone’s MAF Methodology The Joe Rogan Experience Episode 935 with Robb Wolf The Art and Science of Low Carbohydrate Living by Stephen D. Phinney and Jeff S. Volek The Art and Science of Low Carbohydrate Performance by Jeff S. Volek and Stephen D. Phinney Mark’s Daily Apple Blog Books by Katy Bowman Pre-Order The Keto Reset Diet by Mark Sisson with Brad Kearns

For thousands and thousands of years, humans have consumed cannabis, leveraging its micronutrients to adapt to technological shifts. And then we abruptly pulled it out of our diets, just as our oxidative stress levels shot up. So, what can we do to counter this one-two punch to our collective health? How, exactly, do CBD and other compounds produced by the cannabis plant work to benefit our body systems? And what can we do to choose quality CBD products that actually work? Will Kleidon is the Founder and CEO of Ojai Energetics, an ethics-driven health and wellness company based in California. Ojai Energetics seeks to bring ancient healing products to life by way of modern innovation, and it leads the world in producing vital natural organic supplements with water-soluble CBD to promote everyday health and healing. Will is a subject matter expert in the art, science and technology of the cannabis business, and his work has been featured in Forbes, Money and Entrepreneur Magazine, among many other media outlets. On this episode of Ali Fitness, Will joins us to define CBD and explain the benefit of CBD-rich full spectrum complex over CBD in isolate. He speaks to the CBD product fillers we should avoid, describing what to look for in terms of third-party batch testing and certified organic ingredients. Will also shares how bioavailability differentiates Ojai Energetics products from others on the market and walks us through the laws around CBD in the US and abroad. Listen in for insight into how CBD fuels the endocannabinoid system and learn how it can support athletes in recovery! Topics Covered [2:05] The fundamentals of CBD Compound produced by cannabis plant Cannabis = super-vegetable fuels endocannabinoid system [8:37] Why we focus on CBD over other known cannabinoids Broadest profile of documented benefits CBD-rich full spectrum complex better than CBD in isolate [11:52] How to identify if a CBD product is full spectrum Look at third-party analytics More cannabinoids than CBD alone [13:56] The CBD product fillers to avoid MCT derived from hexane Synthetic agents used to create encapsulation TPGS (may be listed as vitamin E) [16:01] What to look for in choosing CBD products Lot # on bottle linked to third-party batch test Certified organic label [23:06] How cannabis impacts the body Every system has endocannabinoid receptors Fire at optimal levels, systems in harmony [30:31] Choosing CBD products with the highest bioavailability Effective dose = 500 mg daily Encapsulation allows immediate uptake (only need 5 mg) [31:59] How to test for bioavailability Put in water, should go straight through vs. float Avoid liposomal encapsulation [37:19] What differentiates Ojai Energetics products Feel effects of CBD in under minute Body absorbs majority of CBD (not flushed out) [40:35] Who would benefit from taking CBD Humans evolved for millennia eating compound regularly No one wouldn’t benefit from vital micronutrients [42:52] The benefits of CBD for athletes Sleep cycles regulated by endocannabinoid system Decrease recovery time, inflammation [45:24] Additional benefits of CBD Increases neuroplasticity in brain Support healthy digestive + cardiovascular system Enhance skeletal, nervous and respiratory systems [46:45] Ojai Energetics Full Spectrum CBD Sports Gel Good for massage or use after workout Versatile product with botanicals [48:10] Will’s insight around CBD terpenes Serve as tugboats, direct cannabinoids to payload sites Bioactive through inhalation (wide variety of smells) [54:34] The laws around CBD in the US and abroad Hemp-derived cannabinoids below 0.3% legal in US Bans in some states (South Dakota, Idaho and Iowa) Australia only allows for medical use In process in Singapore to allow in supplements Learn More About Will Kleidon Ojai Energetics Resources Dr. Raphael Mechoulam CGMP Regulations CBD & Nicotine Study Ojai Energetics CBD Sports Gel Dave Asprey—Bulletproof 2018 Farm Bill California Hemp Council FDA Opinion on CBD in Supplements

‘The best athletes on the teams I’ve worked with have always been the best sleepers. The bottom third of the sleepers are usually gone within a few years.’ We live in a world where functioning on less and less sleep has become ‘the new normal,’ so we may not realize just how much insufficient sleep impacts our performance. Of course, there are elements of this that are out of our control, like the travel schedule associated with competition. But if you are struggling to get close to the recommended 7½-9 hours, it is likely that your reaction time and your ability to focus are suffering. What is the best way to monitor how much sleep you’re actually getting? And how do you determine what’s causing the problem if you’re falling short? Pat Byrne is an authority in the field of sleep science with 30-plus years of experience in health and safety, risk management, and performance optimization. Pat’s fatigue management systems utilize state-of-the-art technology to revolutionize the way professional sports teams and 24/7 workplaces manage sleep schedules to enhance performance and mitigate risk. Pat’s elite client roster includes the US Department of Defense, Harvard Medical School, major mining and transportation companies, and leading sports teams in the NHL, NFL, NBA, MLS, MLB and AFL. Today Pat gives us the run down on the importance of sleep, explaining the influence of age and biological variation on the amount an individual needs. He shares the short- and long-term consequences of sleep deprivation, his experience around the causes of sleep issues, and why sleep quality is more important than duration. Pat cautions us against using consumer-grade technology to monitor sleep and relying on sleeping pills to get the rest we need. Listen in as Pat speaks to the sleep challenges particular to athletes, discussing his approach to consulting with individuals and teams to improve performance. Topics Covered [1:04] Pat’s take on the importance of sleep Critical brain function 7½ to 9 hours per night Quality more important than duration [3:04] Sleep research as a very new science Began in 1953 Study of how sleep affects human performance in last decade [4:06] How age influences the amount of sleep necessary Human brain not fully developed until 25 Adolescent brain requires 9-10 hours per night Harder to sleep in one block as we get older [6:04] The consequences associated with sleep deprivation Measurable change in reaction time Inability to concentrate Obesity, diabetes Inability to learn, retain information [7:58] Pat’s insight on napping Should take strategically 1-2pm = best time [9:48] Pat’s advice around sleep technology Impossible to measure sleep from wrist Consumer-grade wristwatches unproven Medical-grade tech 90-95% accurate (only measures when awake, asleep) [12:52] Why athletes don’t sleep well Natural biology Lifestyle issues Work/travel schedule [14:48] Pat’s approach to sleep monitoring with athletes Medical-grade ActiGraph Sync to phone, send data to computer Determine cause via data, questionnaire [16:52] Pat’s warnings about consumer-grade technology Ask for validation papers Sleep quality can’t be measured [18:34] Pat’s experience around the causes of sleep issues Biology bigger problem than might think Lifestyle only 10% Scheduling has improved in recent years Best athletes are best sleepers [20:30] Pat’s work with the Vancouver Canucks Ended road trips on east coast, home at 5am Three nights to catch up on sleep Often lost games in that window Recommended flying back next day, changes in sleep environment Went from worst road record to best (two years running) [24:51] The most common sleep disorders Restless leg syndrome Sleep apnea [27:09] Pat’s take on supplements and drugs Can be addictive Quality of sleep not same with sleeping pills [28:23] The ideal sleep for health, safety and performance Five cycles (about 1½ hours each) Includes REM sleep Brain decides what stage needed [31:40] Pat’s advice for athletes using melatonin, sleeping pills Ask yourself WHY (identify cause) Look for alternative solutions Prioritize sleep, adjust sleep environment [35:43] How the amount of time spent in bed relates to sleep duration Cheri Mah study of Stanford basketball team Overestimate amount of sleep by 70 minutes 10 hours in bed, only 8 hours of sleep [36:37] Pat’s insight around screens Blue light of computers, smartphones limits melatonin production Turn off at least one hour before bed Learn More About Pat Byrne  Pat’s Website Pat on Twitter Resources Daily Mail Article Fatigue Science ActiGraph Cheri Mah Research

There’s a direct correlation between health and happiness. Any yet, traditional medicine treats our unhappiness with antidepressants. The medical community manages symptoms of anxiety and depression with drugs—rather than taking the time to find the root cause of our health issues. So, what can we do to stop poor health from hijacking our happiness? Dr. Brian Brown is the peak longevity strategist behind The Optimal CEO, a functional medicine practice that helps high-level entrepreneurs, influencers and CEOs achieve optimal health. He works with clients to develop a custom wellness plan, supporting them in resolving hidden imbalances and achieving peak performance. On this episode of Ali Fitness, Dr. Brown joins us to discuss his transition from psychiatry to functional medicine, walking us through his personal wellness journey and exploring the connection between poor health and depression. He describes the differences between traditional and functional medicine, sharing his approach to finding root causes and discussing who is a good candidate to work with his clinic. Dr. Brown also weighs in on weight loss, hydration, and the controversy around hypothyroidism. Listen in for insight into how health is hijacking our happiness and learn what you can do TODAY to optimize for longevity! Topics Covered [1:03] Dr. Brown’s transition from psychiatry to functional medicine 16-year struggle with depression (9 different antidepressants) Professional training treated symptoms, not root cause [4:20] Dr. Brown’s approach to finding the root cause 2-hour initial consult and hour-long follow-up visit Review medical history, diagnostic test results [6:47] Dr. Brown’s personal process for improving his health Deal with Hashimoto’s and hormonal imbalance first Address gut health and adrenals, NeuroGenomic testing Mood improved as other health issues resolved [12:15] The direct correlation between health and depression Cut back on antidepressants as health improved Eliminated need for antidepressants in 3 years [15:51] The root cause of Dr. Brown’s health issues Endured night terrors since electrocution at age 5 Monitor revealed damage, heart stopping 3X/night Body dumping adrenaline to jumpstart heart [19:26] Dr. Brown’s insight around the value of hydration 3L for women, 4L for men every day Improves depression, anxiety and sleep [22:31] How Dr. Brown lost 150 pounds Patience in process (slow, gradual steps down) Insulin regulation = root of weight management [25:00] Who is a good fit for Dr. Brown’s clinic Autoimmune conditions, thyroid or hormone imbalances High performers with brain fog and/or fatigue Patients who want to transition off antidepressants [29:00] The controversy around the thyroid Standards for hypothyroidism raised in 2002 TSH from 3.5 to 5.0 (only market used to diagnose) [35:49] How health is hijacking our happiness Traditional approach leaves symptoms untreated (normal range) Prescribed antidepressants because ‘all in your head’ [38:32] Dr. Brown’s top tip for Ali Fitness listeners Take time to breathe Learn More About Dr. Brian Brown Dr. Brown’s Website The Optimal CEO on Instagram Work with Dr. Brown Resources Happiness Hijackers by Dr. Brian G. Brown Healthy Gut, Healthy You by Dr. Michael Ruscio Dr. Jason Fung EMDR Trauma Therapy Dr. Michael Ruscio Dr. Ernst J. Schaefer

We are suffering from the worst chronic disease problem the world has ever seen, and traditional medicine is not set up to address the issue. In fact, a full 50% of Americans are dealing with at least one chronic disease right now, and by 2030, healthcare spending to treat chronic disease is projected to hit a mind-bending $47 trillion. Chris Kresser is on a mission to address chronic disease by way of a collaborative practice model that affords patients a healthcare team consisting of a general practitioner as well as a health coach, personal trainer, counselor, etc.—all working together to prevent chronic disease before it starts. Chris is a global authority in the realm of ancestral health, Paleo nutrition and functional medicine. His website is among the top 25 natural health sites in the world, and he was recently named one of the 100 most influential people in health and fitness by Greatlist. Chris is also the founder of the Kresser Institute, a functional medicine training platform that offers practitioners the best tools for preventing and reversing modern chronic illness. He is the author of the New York Times bestseller The Paleo Cure, and his new book, Unconventional Medicine, presents a three-step plan to reinvent healthcare and reverse chronic disease. Today, Chris shares the collaborative practice model and offers insight around how the healthcare paradigm is already shifting. He explains how to identify a qualified health coach, who else might be involved in a healthcare team, and how the Kresser Institute is promoting the collaborative model. Listen in for Chris’ insight on managing your stress to prevent elevated blood sugar and learn how technology addiction impacts health outcomes! Topics Covered [1:09] The impetus for Unconventional Medicine Experiencing worst chronic disease epidemic world has ever seen Traditional medicine not set up to address chronic disease [2:26] The collaborative practice model Leverage team for the prevention of chronic disease Health coach, personal trainer covered by insurance [5:36] How the healthcare paradigm is already shifting Cost of treating chronic disease will bankrupt system People providing care financially responsible for results [9:50] How to become a Citizen Activist Share practitioner training program info with doctor Get involved through resources at Share Your Story [11:55] How to identify a qualified health coach Lack of clearly defined standards Look for top training program certifications Utilize ICHWC criteria [15:04] How Chris is promoting the collaborative practice model Train practitioners with same framework Provides continuity of care, consistent messaging Networking events and ADAPT Academy forum [18:31] Who might be involved in a healthcare team Physical therapist and body workers Psychologist, counselor or therapist [20:00] The ADAPT approach to health coach training Trust, rapport and communication Serve as guide or facilitator (client as change agent) Positive psychology, motivational interviewing [21:42] The potential reasons for elevated fasting insulin High cortisol levels due to chronic stress Gut infections, heavy metal toxicity or overweight ‘Dawn effect’ (may go down later in day) [29:06] Chris’ advice around managing your stress Break into small, actionable steps (shrinking the change) 8 hours of sleep, track HRV and say ‘no’ more often Practice mindfulness for improved quality of life [32:12] Why perimenopausal women gain weight Hormone production shifts from ovaries to adrenal glands HPA axis and adrenals determine ease of transition Cortisol production, declining levels of estrogen/progesterone Try herbs first, bioidentical hormone replacement as last resort [36:06] Why low carb diets may not be the best option for women Key physiological differences between men and women Keto, low carb and IF may act on body as stressor HPA axis dysfunction may lead to rebound weight gain [42:40] Chris’ insight on technology addiction Real, significant health impacts More intentional with decisions on tech use Learn More About Chris Kresser Chris’ Website Revolution Health Radio Resources The Paleo Cure by Chris Kresser Unconventional Medicine by Chris Kresser Pat Charnel on Revolution Health Radio ADAPT Practitioner Training Program Become a Citizen Activist The Institute for Functional Medicine The International Coaching Federation ADAPT Health Coach Training Program International Consortium for Health & Wellness Coaching National Board of Medical Examiners Motivational Interviewing on Revolution Health Radio Chris’ Article on A1c HeartMath Muse Headspace The Mindfulness App on the App Store The Mindfulness App on Google Play Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson Dr. Sarah Ballantyne on Livin’ La Vida Low Carb Paleo f(x) How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life by Catherine Price Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance & Consciousness by Brian MacKenzie, Dr. Andy Galpin and Phil White

Home health testing is all the rage. But which one of the many services available provides the most accurate results? And is there a platform with more to offer than information? A platform that delivers actionable advice for solving your health challenges or improving your performance? Dr. Christopher Mason is an Associate Professor at Weill Cornell Medicine and Cofounder of Onegevity Health, a platform designed to empower individuals to maintain optimal health by democratizing access to actionable information from leading-edge biomedical research. Dr. Chris earned his BS in Genetics and Biochemistry from the University of Wisconsin-Madison and his PhD in Genetics from Yale. On this episode of Ali Fitness, Dr. Chris joins us to discuss what differentiates Onegevity from other genetic testing services. He explains why the team started with Gutbio and walks us through the process of testing your gut microbiome with a Onegevity kit. Dr. Chris also offers insight around Onegevity’s products in development, including Performbio for athletes and Fembio for women. Listen in to understand who can benefit from using their health intelligence platform and learn what Onegevity has to offer in terms of genetically tailored products and actionable results! Topics Covered [1:13] The fundamentals of Onegevity Health Health intelligence platform Measure, monitor and act on info re: molecular profile Microbiome, genetics/DNA + blood [3:07] What differentiates Onegevity from other genetic testing Actionable and specific, customized plan for individual Uses more precise shotgun sequencing (vs. 16S) and AI [9:22] Why Onegevity Health started with Gutbio Easy to collect sample, know system well Plastic part of biology (modify + improve) [10:22] Who should use Onegevity Health testing Healthy and curious, want to improve performance Suffer from dysbiosis, IBS or IBD Recovering from recent traumatic condition [12:10] The Onegevity Health results report Reviewed by physician but anyone can understand Suggests genetically tailored products to resolve issues [13:13] Onegevity Health’s partnership with Thorne supplements Trusted by physicians, professional athletes Systematic research to quantify what works [17:30] Onegevity’s forthcoming Performbio for athletes Look at nutrition, training load, stress and sleep Incorporate data from wearables (e.g.: Fitbit) [20:22] Where Onegevity Health is available Expanding network of physicians in 42 states Partnership with Kirin for Japanese market [22:04] Onegevity’s OneDraw blood collection device Must be supervised by healthcare professional [22:30] What’s next for Onegevity Health Fembio for issues specific to women’s health [25:23] How to test your gut microbiome with Onegevity Order kit online (routed through physician) Collect and send stool sample Receive report via email or app [29:46] Dr. Chris’ insight around food sensitivities Low-level exposure reduces risk of allergy later In early days of predicting and understanding [32:19] How to measure quality in at-home health testing ‘Proof is in the phenotype’ (how people feel) Use tool like Lab100 to quantify what works [34:22] Why Dr. Chris believes Onegevity is the best Use cutting-edge, modern methods Most extensive phenotyping platform that exists Learn More About Dr. Christopher Mason Onegevity Health Dr. Chris on LinkedIn Resources Dr. Joel Dudley Thorne Supplements Oura Ring Fitbit Kirin Onegevity + Kirin Press Release Dr. Theresa Hardy Onegevity on the App Store Onegevity on Google Play ‘Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy’ in The New England Journal of Medicine ‘The Rise of Food Allergy: Environmental Factors and Emerging Treatments’ in EBioMedicine EverlyWell Lab100

“Get comfortable with being uncomfortable.” Joseph De Sena truly lives by this unique philosophy, having moved his family from Japan to New York because things were getting too easy. His belief that life is more fruitful when you’ve struggled extends to his work as well. Joe is the CEO and co-founder of Spartan Race, Inc, the world’s largest obstacle race and endurance brand. The Spartan lifestyle spans 35 countries and encompasses a global championship series as well as training and nutrition programs. Joe had a lucrative career on Wall Street, but he wasn’t inspired by the work. In 2000, he got the idea to change people’s lives through endurance racing, but the events were too difficult for most and Peak was losing money. In 2010, he changed the race format and Spartan was born. Today Joe addresses the difference between Spartan and other obstacle races, how to train for a TRIFECTA, and the healthy addiction associated with Spartan racing. Learn more about Joe’s hope for the future of Spartan racing and how he seeks to help people push themselves in order to grow. Topics Covered [1:01] How Joe came to start Spartan racing Grew up in Queens Mom became interested in yoga, meditation Introduced to 3100-mile race (mind stronger than body) Initially did other jobs to chase money In 2000, decided to start race business to change lives com lost money for ten years (300-plus mile races too difficult for most) Changed format, name in 2010 Now 1M participants in 35 countries [4:55] The difference between Spartan race and other obstacle races Authentic, athletic (nothing silly) Spartan seeks to be Olympic sport Consistency, competition [6:34] The growing interest in Spartan racing Feels good to be healthy, push yourself Human brain changes in positive way Reconnect with friends, the earth Chance to feel alive Triathlon is linear, ‘boring’ Spartan has lower bar to enter [8:30] How to train for a TRIFECTA One hour per day (for respectable time) Do yoga to help prevent injury Burpees, pull-ups and running [10:17] The ideal facilities to train for Spartan Any gym Coach or trainer can help with motivation 1,000 certified SGX coaches around the world [12:24] The risk of injury in Spartan racing Injury rates lowest in industry Imagery and narrative is intimidating, so people train Dangerous to go cold [13:56] Who participates in Spartan racing 71-year-old mother-in-law did Tokyo race 11-year-old son did Fort Knox, 8-year-old daughter did Beast All sizes and shapes of people Go at own pace, do what you can Can’t get through obstacle, do burpees as punishment [14:43] How long you should train for your first Spartan race At least 60 days Include yoga to prevent injury Run five days a week Give Ali Fitness podcast a 5-star review on iTunes then email ali@ali.fitness for a free copy of Spartan Fit! [15:45] The prize money associated with Spartan racing $100,000 total Substantial if good, follow circuit [16:04] The addictive nature of Spartan racing Very unlikely to stop after one race Average is just shy of three events Most want to earn TRIFECTA Healthy addiction [16:36] Joe’s hope for the future of Spartan racing Change 100M lives Olympic sport [16:58] The upcoming Spartan event in Iceland Epic, 24-hour race 1,000 entries (short 350 participants) Email joe@spartan.com for chance at free entry Will be one of hardest races (relay division alternative) Most laps on five-mile course will win [18:37] Joe’s ‘comfortable being uncomfortable’ philosophy Don’t want life to be too easy Moved family from Japan to New York Life too easy, nothing to strive for No ability to deal with adversity Life more fruitful when you’ve struggled [20:07] Joe’s unique parenting style Lived on farm in Vermont Hired Kung Fu master for kids who only spoke Mandarin Only allowed kids to watch Mandarin-language TV Moved to Singapore, enrolled in Mandarin-English school [22:37] Joe’s tattoos Mother’s name (Chinese characters) on arm ‘Love’ on hip (after second date with wife) About to get third, Oscar Mike Foundation [25:20] Joe’s advice around teamwork If new person doesn’t click, leader must resolve Navigator is key team member Learn More About Joseph De Sena Spartan Website Email joe@spartan.com Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.  by Joe De Sena and John Durant Resources Mentioned SGX Certified Coaching Rise of the Sufferfests Documentary Oscar Mike Foundation  

When you feel pain, your brain is trying to tell you something. And a good physiotherapist can help you interpret that message. But pain doesn’t always mean tissue damage, and an elite physio will look at biomechanics as well as any external factors that might impact your pain experience or the recovery process. Erwin Seguia serves as the Cofounder and CEO of Match Fit Performance, a sports performance, rehabilitation and physical therapy practice based in New York City. He is a Board-Certified Physical Therapist, the Sports Director for the New York Empire, and the Secondary Physiotherapist for Gotham Knights Rugby. Erwin is passionate about soccer and enjoys CrossFit and Olympic weightlifting, and as a physio, he has experience with rugby, endurance sports, Ultimate Frisbee, soccer, golf, CrossFit, powerlifting and dance. On this episode of Ali Fitness, Erwin joins us to discuss how Match Fit differs from traditional physical therapy, explaining why the team only uses manual therapy when absolutely necessary. He walks us through the concept of progressive load and describes the way physiotherapy should help athletes move MORE—without aggravating an injury. Listen in as Erwin busts common myths around muscle tightness, manual therapy, and glute activation—and learn about the major role our brain plays in the pain experience! Topics Covered [1:10] How Match Fit differs from traditional physical therapy Goes beyond biomechanical cause for complete picture Explore external factors that contribute to experience (i.e.: sleep, nutrition, stress) [4:26] Why Erwin recommends seeing a physiotherapist first Capable of diagnosing musculoskeletal injuries Refer to MD, cardiologist, etc. when necessary Easily accessible through direct access in US [7:29] Why match fit only uses manual therapy when absolutely necessary Damages client’s self-efficacy to depend on touch Use only to change pain experience, follow up with movement Literature suggests MUCH force necessary to deform tissue [16:54] Erwin’s insight around the pain experience Pain = brain’s way of communicating with us Interpret message with specificity (e.g.: sharp, stabbing, burning, etc.) [23:40] Erwin’s approach to reducing the threat in our brain Leverage manual therapy as intervention Similar movement in position feel less threatened Take through questioning process to determine external factors [27:09] How Match Fit uses the concept of progressive load Bodies resilient, get stronger with gradual exposure to increased load Tissue adapts without being at risk or setting off pain alarm [29:40] Erwin’s thoughts around athletes who push too hard too fast Ask body to push redline consistently (e.g.: CrossFit) Injury part of learning experience to understand limits [31:24] Why a PT should partner with a physiotherapist Powerful duo when focus on mutual client Operate from abundance mindset [35:13] Resisting physiotherapy because you don’t want to stop working out Goal to help client move more without aggravating injury Maintain conditioning, stay involved in sport-specific activities [40:38] The myth around learning to ‘turn on your glutes’ Term gluteal amnesia coined by Stuart McGill (linked to lower back pain) Use different semantics, e.g.: input in spine + hips vs. activate [45:51] Erwin’s take on cyclists who drive force with glutes to avoid hip flexor pain Discuss volume of cycling and how often Address load management or hip flexor strength issue [48:35] The myth around muscle tightness Input in closest joint usually alleviates tightness Usually indicates core stability or strength issue [52:32] The myth around kinesiology tape and wrapping Ultimately won’t prevent tissue damage Placebo effect changes what brain feels [55:02] Erwin’s top tip for Ali Fitness listeners Good training program worthless without adequate recovery Learn More About Erwin Seguia Match Fit Performance MFPX on Instagram MFPX on Twitter MFPX on Facebook MFPX on YouTube Resources Jill Cook’s Study on Tendinopathy + the Brain Dr. Stuart McGill RockTape Class Action Lawsuit

“[People] are empowered, and that’s exactly why I love doing what I do is because you have everything you need to get yourself to feel better... Breathing is something that’s yours, and we’ve forgotten that. We’ve forgotten how powerful it can be. We’ve forgotten how to do it right.” Dr. Belisa Vranich is the Director of Breathing Science at the Ash Center for Comprehensive Medicine in New York City. Dr. Belisa began her career as a clinical psychologist with the intention of having a long-standing therapy practice. As she explored different methods of reducing stress, Dr. Belisa developed an interest in yoga breathing and martial arts-based breathing techniques. The result of her study is The Breathing Class, a practical, science-based method that addresses the physical and psychological problems related to ‘bad breath.’ Dr. Belisa is also a sought-after public speaker and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. A regular guest on platforms like CNN, the Today Show and Good Morning America, Dr. Belisa joins us today to share the right way to breathe, explaining how we start out breathing correctly and later adopt the stress breath that works against our body design. She discusses her science-based approach to improved breathing, the classic studies around breathing muscle strength, and the different breathing strategies she recommends for precision versus power sports. Listen in for Dr. Belisa’s insight on the benefits of horizontal breath for athletes in terms of endurance and recovery! Topics Covered [1:01] How Dr. Belisa’s background in clinical psychology led to the study of breathing Studied psychology to have therapy practice Breathing affects us physically and mentally Looking for ways to reduce stress Breathing practices in yoga, martial arts Developed science-based, practical method Use right muscles to breathe efficiently  [4:06] How breathing impacts performance and long-term health Achieve elusive parasympathetic state Move faster/longer, lift more and recover better [4:56] How most people breathe incorrectly Stress breath, contrary to body design Utilize shoulders for deep breath Uses auxiliary muscles, underutilizes diaphragm [6:52] How toddlers breathe correctly Unabashedly let belly grow (expand, narrow in middle) No posturing, stiffness in torso [7:59] The percentage of the population with breathing problems Belisa estimates 95% Measured with Breathing IQ (BIQ) Evaluates location, range of motion Bigger inhale, smaller exhale = better breath [9:28] The first steps to better breath Can be done in 14 days Lie on back with something on belly (e.g.: book) Push object away on inhale to engage diaphragm Apply expansion, narrowing when sitting/standing Tempo will naturally slow down Five count in and out resonates with heartrate variability [14:55] Dr. Belisa’s take on why we breathe the way we do Bracing in middle prevalent, hurting our health Society of sitting, stress and technology [17:52] How a breathing practice can benefit endurance athletes Improves endurance (lower body breath takes less energy) Aids recovery (oxygenates, heals muscles) [20:30] What a breathing practice looks like Exercises, stretches using horizontal breath Train breathing muscles (nothing else) [21:38] The research around athletic performance and breathing Classic studies on breathing muscle strength by Alison McConnell Work around endurance in cycling, swimming [23:44] The differences in breathing technique by sport Power lifter needs big, deep breath for explosiveness, to protect spine Extend ‘sweet spot’ in exhale when heartrate low in precision sports like golf [25:12] The Breathing IQ measurement Aim for breath as expansive, narrow as possible As grade improves, so does health Impacts stress, digestion, back pain, sleep, anxiety [28:31] How proper breathing can extend an athlete’s career Keeps muscles strong, improves recovery [30:22] How proper breathing influences endurance Better results in performance almost immediately Endurance skyrockets with continued practice Untapped potential in breathing muscles [32:00] Dr. Belisa’s insight on the Wim Hoff Method Teaches trance breathing, ice baths Safe practice in extreme temperatures for resilience [34:44] The individual nature of a breathing practice Every experience very personal, positive Known to resolve issues like brain fog, asthma [38:58] How to help your child maintain proper breathing Model appropriate breath behavior Learn More About Dr. Belisa The Breathing Class Warrior Workshop Teacher Training Breathe Master Class Dr. Belisa on Instagram Dr. Belisa on Twitter Dr. Belisa on Facebook Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health  by Dr. Belisa Vranich Resources Alison McConnell’s Website Research by Alison McConnell Wim Hoff Breathing Method Holotropic Breathwork by Stanislav and Christina Grof Jeremy Youst Jim Morningstar David Elliott Dan Brulé

Over time, we have lost contact with the Earth—literally. We wear shoes with rubber soles that prevent us from connecting with the ground, and that disconnection may be the cause of many of our modern health issues. So, how does grounding work to make our bodies’ surface charge align with that of the Earth? How does that realignment mitigate health problems like inflammation and chronic pain? And what can we do to get grounded today? Clint Ober is the CEO of Earth FX, Inc., a research and development company that investigates the health benefits of grounding and develops innovative indoor grounding products. More importantly, he is the initiator of the Grounding Movement, an international crusade to shed our shoes and reconnect electrically to the surface of the Earth. In the last two decades, Clint has supported 20-plus research studies that collectively demonstrate how grounding reduces inflammation and promotes the normal functioning of our body systems. On this episode, Clint joins us to explain how he discovered the health benefits of grounding and discuss the study that demonstrated why contact with the Earth is more critical than reducing EMFs. He describes how grounding improved his own sleep and eliminated his chronic pain, offering insight around why you can’t have inflammation if you’re grounded. Listen in to find out what you can do to get grounded and learn how the practice benefits us as athletes! Topics Covered [1:52] How Clint discovered grounding 30 years in communications, building out cable systems Look at life differently after major health issue in 1994 Sense that loss of contact with earth impacts health [8:42] Grounding vs. EMFs and magnetic fields First study measured electric fields in homes 30 received grounding mat and 30 did not Grounding = key to reducing inflammation EMFs < important than contact with Earth [18:38] How grounding improved Clint’s personal health Able to sleep as long as grounded Significant reduction in chronic pain Grounding prevents inflammation [29:05] Why you can’t have inflammation if you’re grounded Animals in wild don’t suffer from health disorders Excess radicals absorbed instantly by Earth’s electrons [34:41] What you can do to get grounded Sit or stand barefoot on grass for 30 minutes Use Ultimate Longevity patches or mats (in grounded building) [41:44] Where to get grounded outside Bare Earth, grass or concrete Sand and saltwater [44:12] How to find grounding shoes Google ESD, anti-static or grounding shoes Reebok makes good static dissipative footwear [48:57] The benefits of grounding for athletes 30 minutes after exercise dissipates red blood cells Develop little/no inflammation + prevent muscle soreness Learn More About Clint Ober Ultimate Longevity The Earthing Movie Resources The Earthing Institute Earthing Research Studies Dr. Stephen Sinatra David Wolfe’s Longevity Now Conference Earth Runners Pluggz Reebok ESD Shoes Dr. Gaetan Chevalier Dick Brown’s Grounding Research

“[Wearables] are only successful when you use them to learn more about your own body. That’s the missing link … They cannot be used as the actual answer themselves. If you outsource your own intelligence, if you outsource your thinking, your own physiology to these devices, you are going to lose.” Dr. Andy Galpin is a tenured professor at the Center for Sport Performance at CSU Fullerton and the author of Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. Dr. Galpin spent four years studying the structure and function of human skeletal muscle to earn a PhD in Human Bioenergetics from Ball State University. At the CSU Fullerton Biochemistry and Molecular Exercise Physiology Lab, Dr. Galpin and his team study the acute responses and chronic adaptations of human skeletal muscle in response to high velocity and fatiguing exercise. Dr. Galpin also serves as a performance coach for high-profile professional athletes, helping elite competitors achieve their performance potential. Today he explains the full spectrum of muscle fibers and types as well as the effect of strength training on endurance athletes’ muscle quality. He shares his ‘baker versus cook’ approach to instructing athletes about nutrition and advice around achieving long-term health and fitness. Listen to understand Dr. Galpin’s teamwork approach to healthcare, his take on where sports technology is headed, and the pros and cons of wearables. Topics Covered [1:15] Why Dr. Galpin chooses to share his knowledge in the ‘real world’ Considers himself below average in academic intelligence Strengths in work ethic, communication and storytelling Seeks to inspire and educate, improving quality of life  [4:00] The muscle fibers/types Fast twitch—explosive Slow twitch—endurance Hybrid fibers indicative of disease, physical health Fiber types can, do change with age, activity [8:20] Dr. Galpin’s twin study One discontinued physical activity after high school Second twin continued endurance athletics Athlete superior in traditional health measures Inactive twin had better muscle quality, strength Trained twin had lower level of muscular inflammation [11:57] How strength training might have changed the results for the athletic twin One session per week would make muscles healthier, stronger No negative influence on cardiovascular markers [13:14] Dr. Galpin’s baker vs. cook analogy Bakers follow specific steps, order matters Cooks use general concepts Use personality type to instruct athletes around nutrition [19:07] An example of how Dr. Galpin helps athletes achieve full performance UFC Fighter Scott Holtzman (baker personality) Specific, detailed plan Adjust for each fight with tremendous success [20:40] The intersection of sports and psychology Athletes are people too Physical responses to negative experiences Hormones altered throughout day [25:03] How wearables impact health and fitness 67% growth of wearables (2015 to 2016) $30B in sales by 2020 Comorbidity patients least likely to use Patients without tracker twice as likely to lose weight Can be demotivating Only successful when used to learn more about body Not answers themselves [31:24] Dr. Galpin’s advice around long-term health and fitness ‘The more variation, the better’ Challenge body, but change mode Invest in coach/trainer for detailed plan ‘Variation is not randomization’ Plot by outcome goals [41:16] Where technology is headed Galpin works with special forces, NASA Already have AI suits (measure sweat rate, anxiety) Exoskeletons that physically move you Make decisions now around ground rules Understand benefits, consequences Live in age of abundance Little physical stress, yet sickest we’ve ever been Must ‘engineer suffering’ [48:13] Dr. Galpin’s teamwork approach to healthcare 97% of healthcare is about treatment Only 3% addresses prevention Asking too much of MDs to do both Insurance companies covering prevention Legislation around exercise plans in conjunction with prescription meds App puts healthcare team on single platform (97% adherence) Learn More About Andy Galpin andygalpin.com The Body of Knowledge Podcast Resources Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness  by Dr. Andy Galpin Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked by Adam Alter The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly

So, you want to make a commitment to your long-term health, but your time to work out is limited. What if you could spend just 20 minutes at the gym three times a week—and be in the best shape of your life? According to Pamela Gold (and many other HIIT advocates), results like that ARE possible with the right combination of high-intensity interval training, or HIIT, and recovery. Pamela Gold is the Founder of HACKD Fitness, a Manhattan studio dedicated to helping people be the strongest, most powerful version of themselves—in the most efficient way possible. After graduating from Yale University, Pamela was assistant to the CEO of Cosi and served as point person on the IPO in 2002. She left the workforce to become a mom in 2006 and developed a passion for physical fitness and wellness. But when Pamela returned to the corporate world, she had limited time to work out and turned to HIIT. Today, she works out less than 40 minutes a week and is in the best shape of life. Pamela relies on data to confirm what is working and what isn’t, and she shares the latest research, training protocols and technology through HACKD. On this episode, Pamela joins us to explain how fitness became a point of focus in her life after having kids and share the steps she took to get healthy. She walks us through her shift from 4-hour to 20-minute workouts after returning to work, clearing up the misconceptions around HIIT. Pamela also weighs in on the equipment available at HACKD, from the CAR.O.L Bike to the ARX to recovery tools like the Joovv and NanoVi. Listen in for Pamela’s insight around the transformative power of breathwork and meditation—and learn her five pillars for unlocking your own unlimited inner strength! Topics Covered [1:57] How Pamela got into health and fitness Active growing up on farm Point of focus after having kids [4:40] The steps Pamela took to get healthy Started working with personal trainer Began eating for nutrition density [8:35] Pamela’s shift from 4-hour to 20-minute workouts Less time once back to work running company Learned about 10X Fitness on podcast Pursued high-intensity interval training [12:25] Pamela’s take on high-intensity interval training Bursts of maximal exertion followed by rest Wingate Protocol: 2 20-second sprints in 9-minute ride Focus on cardiovascular fitness [19:00] The CAR.O.L Bike protocol Pamela recommends Wingate Protocol 3 times/week for long-term health and fitness Fat burn setting for weight loss (8-second sprint, 12-second rest) Assess recovery to avoid overstress of system [23:54] The modes of recovery offered at HACKD NormaTec air compression boots Infrared sauna, Joovv, NanoVi and sound therapy [28:37] How Pamela uses the ARX Big 5: 10 seconds eccentric, 10 seconds concentric Maximum effort for full 1:45 (5.5 reps) once/week [34:43] Pamela’s approach to recovery from the ARX Empower clients to trust themselves Track HRV as marker with Oura Ring Average person takes 4 to 8 days [39:29] Case studies of client body composition changes One client down 60 pounds with lifestyle alone Another needed support from endocrinologist Explore physical, mental and spiritual health [42:36] Pamela’s 5 pillars of inner strength Gratitude Courage Compassion Surrender Curiosity/openness [46:16] Pamela’s insight on breathwork + meditation Source of personal transformation Connection to higher consciousness [50:59] What’s next for HACKD Open new location, add breathwork as core offering Spread empowerment + wisdom Learn More About Pamela Gold Gold Evolution HACKD Fitness Resources Find More Strength: 5 Pillars to Unlock Unlimited Power and Happiness by Pamela Palladino Gold Tone House Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John R. Little and Doug McGuff Lorenzo Delano Mindvalley 10X Fitness Tabata Training Equinox CAR.O.L Bike CAR.O.L Bike Research NormaTec Joovv NanoVi ARX Fit Mike Pullano of ARX on Ali Fitness EP075 Oura Ring ISHTA Yoga Alan Finger on Spotify Sage Rader

Technology has the capacity to make our lives better, making us fitter and more efficient. It also creates a whole new set of problems, impacting our mental health and creating a sense of isolation and disconnection. So, how do we make thoughtful choices to incorporate technology without losing what’s valuable about being human? And how is tech likely to impact the health and fitness industry moving forward? Bryan O’Rourke is an accomplished CEO, strategic advisor, entrepreneur, investor, author and professional speaker. As the Principal and Chief Executive with Vedere Ventures, he has developed a portfolio in fitness and healthcare, food and beverage, international trade, technology and franchising. Bryan also serves as president of the Fitness Industry Technology Council and host of the Fitness + Technology Podcast, and he has been a featured presenter at international industry conferences in the health club, fitness, business and technology space. Today, Bryan joins us to explain how traditional training is likely to evolve as technology develops and to share his take on the relationships among technology, health and the human connection. He discusses the explosion of consumer choice when it comes to health and fitness, offering insight into what the best fitness tech of the future might look like. Bryan also weighs in on the companies that are integrating tech well right now and the thought process behind his firm’s investment decisions. Listen in to find out what wearables and fitness tech Bryan uses himself and learn why he advocates open-mindedness AND caution when it comes to technological advancement and our health. Topics Covered [1:20] Bryan’s background in fitness and technology Early adopter of technical applications Entered fitness space in 1990’s [3:43] Bryan’s take on the tech with the greatest impact ‘Cool’ tech may have negative consequences Birth control pill most profound implications [5:29] Why now is the best time to be in the fitness industry Many ways to create specialized products/solutions Megatrends point to explosion in demand [7:09] How traditional training is likely to change Personal training will never go away, but will be smaller part Digital delivery + hybrid models (i.e.: Restoration Hardware) [11:02] The fitness companies that are integrating tech well now McFIT, Equinox and SoulCycle Hybrid combos like Lululemon Athletica, Gymshark [13:40] Bryan’s insight on the explosion of consumer choice Business models must meet needs in unique way Pure brand vs. platform plays (e.g.: ClassPass) [15:44] Bryan’s take on the best fitness tech of the future Haven’t even been conceptualized yet Combine mindfulness, exercise, nutrition, fashion + medical [17:46] Kevin Kelly’s view of technology Continuation of human evolution (tech = biology) Responsibility around unintended consequences [21:07] Why technology doesn’t always help us get fitter Makes some things better but creates new set of problems Mental health impacts, lack of activity and sense of isolation [24:07] How Bryan thinks about privacy in fitness tech Can enable great experience OR serve as threat Current government systems behind times [26:15] Bryan’s insight around the rise of wearables Defines as data collection from sensors to create value Personalized coaching based on psychological profile [31:33] How Bryan makes fitness tech investment decisions Platforms that integrate data to create experience Continued development around IoT and true AI [35:54] Bryan’s thoughts on tech and the human connection Tech facilitates new experiences (i.e.: music) Digital gateway to in-person fitness practice [40:00] Bryan’s favorite health and fitness tech Voice interface (e.g.: Alexa daily schedule) Apple Watch, Myzone (share with friends around world) [42:33] Bryan’s top tips for Ali Fitness listeners Be open-minded AND on your guard Be mindful of legislation, exercise right to vote Learn More About Bryan O’Rourke Bryan’s Website Bryan on LinkedIn Fitness + Technology Podcast Vedere Ventures Resources McFIT Equinox SoulCycle Lululemon Lincoln Park Gymshark Gympass ClassPass Kevin Kelly Kevin Kelly’s TED Talks The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly Recommendo Newsletter ‘The Death of Google and Facebook: Why It Matters and What It Means’ by Bryan O’Rourke Oura Ring Strava Apple Watch Myzone Garmin Dave Wright of Myzone on Ali Fitness EP117 DuckDuckGo

Life is a series of inhales and exhales. So, what happens if we press pause? SOMA breathwork uses short periods of breath retention to create the right balance of oxygen in the body and produce a variety of health benefits. How can we benefit from this kind of practice as endurance athletes? And how does hypoxic training work to improve our performance? Niraj Naik is the creator of SOMA Breath, a global breathwork movement based on the traditional yogic practices of pranayama. A certified pharmacist turned holistic health expert and entrepreneur, Niraj used breathing techniques to restore his own health, and now he is dedicated to helping others recover from diseases in which stress and gut issues are a contributing factor. Niraj is also a professional musician and one of the world’s most sought-after spiritual ceremony facilitators. Today, Niraj joins us to explain how his own struggle with Ulcerative Colitis led to his discovery of the healing power of breath. He discusses other types of breathwork and describes what differentiates SOMA in terms of its gentleness, accessibility and physical health benefits. Niraj also discusses the fundamentals of pranayama in general and kumbhaka specifically, sharing the science behind how intermittent hypoxia positively impacts the body. Listen in for Niraj’s insight around how CO2 tolerance benefits endurance athletes and learn to leverage SOMA as a powerful mindfulness meditation. Topics Covered [1:08] How Niraj got into breathwork Housebound for year with Ulcerative Colitis Disillusioned with healthcare system in UK Transformed health with kumbhaka (breath retention) [7:57] How being a pharmacist influenced Niraj Insight on shortcomings of healthcare system Education in area does not mean advocate [9:34] The two schools of hyperventilation breathwork Holotropic = invoke near-death experience Rebirthing = blissed-out, meditative state [20:17] The fundamentals of pranayama Techniques for controlling energy in body Create O2 when needed, preserve when don’t Health benefits from intermittent hypoxia [27:01] The benefit to living in high altitudes Survive with < oxygen, resilient to stress Examples include Nepalese Sherpas + yogis [29:28] SOMA’s roots in kumbhaka Hold breath for period to decrease oxygen Optimize blood flow from heart to brain Stem cells activated by intermittent hypoxia [36:43] How long it takes to change the pH in blood Goes up with 20—30 repetitions of breathing Intermittent hypoxia more important than pH [37:48] How SOMA doubles as a meditation technique Holding breath puts into no-mind state Guided through music on hypnotic journey [43:13] How SOMA differs from Wim Hof Wim Hof good for low energy, men seeking fire SOMA more gentle + accessible to wider group [44:57] How CO2 tolerance helps athletes Records broken at Olympics in Mexico Sparked high-altitude training movement [46:54] Niraj’s take on measuring your BOLT score Based on how long hold breath without stress Longer hold = more efficient use of oxygen [48:34] Breathing through the nose vs. mouth Mouth for talking, singing + extreme exercise Nose filters to warm, clean air (prep for absorption) Calm and relaxed vs. adrenaline producing [50:14] Niraj’s top tips for Ali Fitness listeners Use breathwork in conjunction with diet, exercise Pay attention to emotions + bodily symptoms Learn More About Niraj Naik SOMA Breath SOMA 21 Day Awakening Breath Retreat Resources Swami Ambikananda Stanislav Grof Holotropic Breathwork Rebirthing Breathwork International Leonard Orr Autobiography of a Yogi by Paramhansa Yogananda Kumbh Mela HearthMath Wim Hof Ben Greenfield Fitness The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown Buteyko Institute of Breathing & Health

As endurance athletes, we have ambitious fitness goals. But few of us stop to consider what’s driving us or exactly WHY we chose a particular target. Fewer still understand how our current habits fit into the bigger picture around long-term health and wellbeing. What if we quit using the sweaty and sore scale—and started measuring our success in terms of overall health and happiness? Joe DiStefano is a global authority in the realm of optimizing wellness and longevity while improving fitness and sports performance. After a traumatic brain injury, Joe dedicated his life to finding health again, and the experience informs his holistic approach to training and coaching some of the world’s top athletes. He spent eight years as Head of Sport and Training with Spartan Race before founding RUNGA, an experiential lifestyle brand that empowers people through sustainable practices that fuel health, wellness and performance. Today, Joe joins us to explain why he sees his traumatic brain injury as a gift, describing how it led to his understanding of ‘cumulative stress load.’ He shares how he got involved with Spartan Race and discusses his difficult decision to leave the team to serve people in a different way. Joe also shares what a RUNGA experience looks like, explaining how attendees are empowered to take care of themselves and why his retreats don’t involve drugs of any kind. Listen in for Joe’s insight on measuring health and happiness and get his advice for starting your day by working IN. Topics Covered [1:29] Why Joe sees his traumatic brain injury as a gift Made hypersensitive to things that undermine health Led to understanding of cumulative stress load [11:21] What made Joe realize he was doing too much Saw cumulative load in face + posture Issues in neck, jaw, vision and walking [14:04] How Joe got involved with the Spartan team Took undergrad classes with Dr. Jeff Godin Invited to Spartan race after recovery [17:47] Joe’s difficult decision to leave Spartan ‘Given all I had to give’ Want to help people on different level [22:39] How Joe knew RUNGA could be a business Started as off-the-grid experience for friends Sold out even in 3 hours [25:15] Joe’s insight around the RUNGA experience Wellness event to get in touch with what’s driving you Know exactly how to take care of self (tools born with) [30:49] Why RUNGA doesn’t employ drugs of any kind No spiritual bypassing Leverage energy work instead (mobility, breathwork) [34:42] The healthy, high-quality food at RUNGA events Rent private estates, hire own chef + bring own food Meticulous planning to serve what hosts eat at home [38:47] Why RUNGA only hosts one or two public events per year Attention to detail makes business challenging Grow carefully to maintain purity and authenticity [46:02] Joe’s health and happiness scale Measure wellness based on impact on others Happiness = attitude toward life, default [49:57] Joe’s top tip for Ali Fitness listeners Start day working IN (don’t touch phone first hour) Take control vs. shift into reactive state Learn More About Joe DiStefano RUNGA Joe’s Website Joe on YouTube Joe on Facebook Joe on Instagram Resources Spartan Race Paul Chek JP Sears Dr. Jeff Godin Joe De Sena Joe De Sena on Ali Fitness EP025 Joovv Ben Greenfield

A lot of women struggle with guilt when it comes to self-care, feeling badly for prioritizing their own health and fitness. And yet, if we’re not square with ourselves, loving and being loved by the people we’re closest to becomes very difficult. It’s also that much harder to be productive and achieve clarity and confidence in our work. So, what can we do to show up as the best version of ourselves for the people we love—and in the world at large? Gabby Reece is a world-renowned athlete, New York Times bestselling author, keynote speaker, wife and mother. As a former professional beach volleyball player, Gabby competed at the highest levels throughout her career, earning WBVL Offensive Player of the Year honors and leading the league in kills four years in a row. Now, Gabby partners with her husband, surfing legend Laird Hamilton, to empower people to take responsibility for their health through XPT, a performance lifestyle designed to help people achieve peak fitness. Gabby’s presence and passion for healthy living make her a popular leader in the health and wellness space. Today, Gabby joins us to offer insight around being comfortable with yourself and developing an identity beyond the things you do. She shares her goals as a leader in the world of wellness and explains how her view of health and fitness has changed over time. Gabby also weighs in on prioritizing your time, choosing people to work with, and being the best version of yourself as a mom. Listen in for Gabby’s advice on reaching out to the right people for support and learn why taking care of yourself is the first step in being a good partner, parent and professional. Topics Covered [1:36] Gabby’s insight around identity Volleyball is thing she did, not who she is Learn from people comfortable with selves [7:32] Gabby’s goals as a leader in health + fitness Serve as example, let others learn from actions Share info from access to incredible people [11:12] How Gabby’s view of health + fitness has changed Focus on performance, outcomes when playing Shift to self-care (optimize mind, spirit and emotions) [15:49] Gabby’s self-care schedule Train in mornings MWF, train with others 3X/week Create environment, systems to be successful [20:38] How Gabby prioritizes her time Check in with WHY (how fits into big picture) Don’t try to do everything at once [25:05] Gabby’s insight on choosing who to work with Surround self with people who reflect values Business must function without you [26:49] The fundamentals of XPT Mantra of breathe, move and recover Willing to try something new, keep improving [31:53] Gabby’s thoughts on being a mother Feels natural but not easy Strive to be good example [35:00] Who Gabby goes to for advice on parenting Trusted friends with older children Byron Katie taught to really listen [39:52] Gabby’s advice on reaching out to the right people Choose friends who root for you (and vice versa) Actively pursue community [46:25] Gabby’s top tips for Ali Fitness listeners Start with self, then relationship, family and work ‘Life is short, what do you want to contribute?’ Learn More About Gabby Reece Gabby’s Website XPT Resources Kelly Starrett Jenn Meredith Castillo The Work of Byron Katie Gabby on Joe Rogan EP1277 The Truth Barrel with Gabrielle Reece and Neil Strauss

Do you struggle to sleep through the night? How does that impact your health? Nighttime is when our bodies heal and recover. It’s when we flush out the stressors of the day. So, what can we do to enhance our natural sleep cycles and get the full benefit of a good night’s sleep? Tara Youngblood is the Cofounder and Chief Scientist at Chili Technology, a company dedicated to the development of temperature-controlled sleep products. Since launching the ChiliPad in 2007, Tara has spent more than 10,000 hours studying the science of sleep. She authored the leading white paper exploring the benefits of cold therapy during sleep and is a highly-regarded international speaker on the topic. Tara leverages her background in physics and engineering to help shape the future of sleep-driven health, working to make sleep both easy and drug-free. Today, Tara joins us to share the Chili Technology origin story and explain how the ChiliPad and OOLER products work. She explains the science behind core body temperature and quality sleep, citing Jerome Siegel’s research on hunter-gatherers, and walks us through the health benefits of using cold therapy while we sleep. Tara also discusses why the Chili team has elected not to make mattresses, pillows or cooling clothing, and she offers insight into the sleep cocoon she’s working on now. Listen in for Tara’s tips for getting optimal rest and learn why the future of health is in sleep! Topics Covered [2:00] How well Tara sleeps Challenge with four boys, travel Track sleep to make best of situation [3:22] The Chili Technology origin story Desire to be comfortable during sleep Different temperature than husband [5:03] How the ChiliPad works Use water to cool or heat Adjust temperature between 55° and 110°F [5:54] How the OOLER differs from the ChiliPad ChiliPad functions as thermostat for bed Program OOLER to change temperature through night [7:11] The patents Tara holds through Chili Technology Many for structure of pad itself, how it functions Two for using temperature to enhance sleep cycles [9:29] Jerome Siegel’s work on hunter-gatherer sleep Light AND temperature have impact on sleep Circadian rhythms follow temperature profile [10:57] Why Chili Technology doesn’t make mattresses Lifespan doesn’t match technology Pad allows for flexibility, individual preference [13:11] Why you wake up less during the night with ChiliPad Core body temp wants to drop 2° in middle of night Body gets hot, wake up (sign that something wrong) [15:56] The health benefits of using the ChiliPad Overall healing effects Manage stress, oxygenate blood Improve metabolism + circulation [18:44] Why the future of health is in sleep Stress flushed out by sleep Autoimmune, chronic pain treatments at night [21:07] What Tara is working on now Reducing EMFs in bed while sleep Protective cocoon as ideal space [23:17] Chili Technology’s expansion Europe and Australian markets Subtle bed size differences, cords [24:29] Why it’s difficult to create cooling clothing Electronics tethered to body create EMF field Need power to cool core (portability challenge) [27:06] Why Chili Technology doesn’t make pillows Core body temperature controls sleep switch Want to push circulation back toward core [29:29] Tara’s tips for getting optimal sleep Outside before 9am to trigger circadian rhythm Meditate + journal to manage stress Exercise and drink lots of water Eat two hours before bed Shut down electronics 30 minutes before bed [33:01] Tara’s top tip for Ali Fitness listeners Journey to better health starts with tiny habits Learn More About Tara Youngblood Chili Technology Chili on Facebook Discount Code ALIFITNESS25 Resources Tara’s White Paper on Cold Therapy & Sleep Clifford Saper’s Research on the Sleep Switch Jerome Siegel’s Research on Hunter-Gatherer Sleep Oura Ring Tiny Habits with BJ Fogg Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear James Clear on Ali Fitness EP097