High Performance Longevity

For years, I had wanted to test out CGM technology to better understand how my unique body responds to specific foods, drinks, and lifestyle habits. What if your daily "health" habits are actually setting you back? Blood glucose is one powerful metric that can help you make optimal decisions. The problem? Back then, I got quoted $1,500 for a 90-day experiment. I passed. The cost has dropped significantly. I jumped at the chance to test the top CGM services at the beginning of 2021, and walked away with surprising findings. So I had to get a member of their team on the show to talk about this futuristic technology. Meet our guest Molly Downey, RDN, LDN is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN) who specializes in glucose control, metabolism, and weight loss. She graduated from Indiana University-Bloomington and currently works as a dietitian at NutriSense, a health technology company that leverages continuous glucose monitors (CGMs) as a way to optimize diet, health, and overall wellbeing. Thank you to our sponsors Outliyr Peak Performance Shop : get exclusive discounts on cutting-edge health, wellness, & performance gear NutriSense: (read my review https://outliyr.com/nutrisense-cgm-review): get your own CGM and save $25 with code URBAN Key takeaways CGMs can help us discover which unintuitive foods work (and don't work) for our unique biochemistry Get the most out of your experience by knowing how to interpret the numbers Optimizing mental and physical performance by controlling blood sugar Reducing stress, a post-meal walk, exercise, dihydroberberine, and apple cider vinegar are powerful ways to (partially) offset the damage caused by a sweet indulgence. Links Watch it on YouTube: https://youtu.be/F4FkrrzoY7s Full episode show notes: https://mindbodypeak.com/23  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

I've never thought much about my facial muscles. As you'll learn today, that's a big mistake. Hundreds of muscles between your shoulders and head keep you alive and functioning well. Just like we train major muscle groups with weight lifting, running, and sports, so should we train the smaller ones we use automatically. Meet our guest Karese Laguerre is a Registered Dental Hygienist. She graduated from the University of Medicine and Dentistry NJ. As a mother of four, Karese actively sought solutions to symptoms her kids experienced. Such as snoring, wetting the bed until age 9, sleepwalking, frequent congestion, allergies, inability to breastfeed, diagnosis with ADHD, and sensory processing issues. She discovered a rarely discussed missing link, studied under Sandra Holtzman, and became an Orofacial Myologist. Later, Karese founded The Myo Spot where she helps others improve their sleep, health, and facial aesthetics using a special type of training. Thank you to our sponsors Outliyr Peak Performance Shop : get exclusive discounts on cutting-edge health, wellness, & performance gear Key takeaways The muscles between the shoulders and forehead require special attention to optimize vital functions (breathing, chewing, swallowing) Random symptoms can come from poor orofacial function Why Karese believes that the tongue should almost be classified as an organ If your oral health declines despite brushing your teeth and flossing, consider OMT Links Watch it on YouTube: https://youtu.be/hzXjeUYebCY Full episode show notes: https://mindbodypeak.com/22  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

Biohackers are the new modern-day alchemists of the 21st century. So far, today's science has struggled to quantify and define someone's "vibe". Health optimization isn't just about optimizing your sleep, your energy levels, and your overall health. It also extends to your various forms of energy. This conversation links aesthetics, transmuting esoteric energies, and nootropics/cognitive enhancement.   Meet our guest Khadija, the founder of Beauty Biohacking and a health coach, has created a system to help guide people in their pursuit of beauty & wellness. Through blending nutrition, supplements, exotic skincare products, and some advanced anti-aging tools, Khadija's system is meant to not only create beautiful skin but ensure a healthy mind, body, and mood. As a health coach Khadija helps provide an organic path for unlocking your best self through biohacking.   Thank you to our sponsors Outliyr Peak Performance Shop:  get exclusive discounts on cutting-edge health, wellness, & performance gear   Key takeaways Aphrodisiacs make you be and feel more alive How to transmute sexual energy for creativity, idea generation, productivity, and drive How everyone should tailor their own version of biohacking to optimize their lives Building inner radiance to build outer radiance   Links Watch it on YouTube: https://youtu.be/MHhzqgy_DnY Full episode show notes: https://mindbodypeak.com/21   Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

You've heard of magnesium. Any talk of vitamins and minerals made my eyes gloss over until I read Carolyn Dean's book The Magnesium Miracle. I learned how this one mineral played a role in virtually every health condition. The most prevalent deficiency that flies under the radar. This episode shines much-needed light on the science, uses, and benefits of magnesium. Meet our guest Natalie Jurado is the founder of Rooted In, a line of therapeutic magnesium-infused moisturizers that actively calm and relaxes your mood. She is a sought-after thought leader, educator and speaker and has worked at the forefront of the wellness industry for over 8 years. She's considered an expert in all things magnesium and her mission is to spread awareness of this powerful mineral to all who struggle to live their most vibrant lives. Thank you to our sponsors Get exclusive deals on the hottest gear at the Outliyr Human Performance Shop: https://outliyr.com/shop Key takeaways This mineral is used in over 600 biochemical processes in the body It takes 54 molecules of magnesium to process just ONE molecule of sugar An Epsom Salt bath is a quick, easy, and cheap way to see if magnesium will help you feel better Up to 85% of doctors visits can be attributed to magnesium deficiency Magnesium benefits dozens of serious health conditions and also improves performance and recovery in the healthy Virtually everyone is deficient, the RDA is half of what it should be, food labels grossly overestimate magnesium content in food due to nutrient-depleted farming, and anti-nutrients in "health" foods block the body from using the magnesium Links Watch it on YouTube: https://youtu.be/FtoNYV-aqEw Full episode show notes: https://mindbodypeak.com/20  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

When I began researching natural nootropics and adaptogens, mushrooms continued to come up. I first blended Lion's mane into my MCT oil-laced coffee. Functional, adaptogenic mushrooms. Aside from a tasty addition to your meals, mushroom extracts act as adaptogens to bring the body back into balance and promote high performance. So I sought a guest to explain the science of mushrooms in everyday language. Meet our guest Dr. Mason Bresett, ND, studied human movement and then naturopathic medicine at the Boucher Institute of Naturopathic Medicine (BINM). His career has focused on sports medicine, chronic illness, immune disorders, HIV, and mental health. Mason worked on the St. Francis Herb Farm, which inspired a thorough analysis into herbal medicine where he later led research studies and taught at the BINM herb club. While immersed in herbal medicine research, Mason gravitated toward adaptogenic botanicals. He has a general family naturopathic practice in Sarnia, Ontario, called The Health Creation Lab. Mason's patients benefit from medicinal mushrooms, herbal medicine, hydrotherapy, acupuncture, nutrition, and mind-body medicine. Mason leads the Real Mushrooms Practitioners education group, where he provides medical doctors, naturopathic doctors, herbalists, pharmacists, and chiropractors with the latest research. He's also working with medicinal doctors and oncologists to set up research studies using medicinal mushroom extracts. Thank you to our sponsors RealMushrooms Supplements (read my review: https://outliyr.com/realmushrooms-review ) - use code URBAN to save 10% on everything Key takeaways The most cutting-edge pharma attempts to re-create some of the design of botanicals and adaptogens (including mushrooms), but often to less success The adaptogens, botanicals, and medicinal mushrooms Mason loves and uses most in his clinic Which mushrooms are best for mental and physical performance Profound improvements on gut health and ~70% of the immune system reside in the gut Links Watch it on YouTube: https://youtu.be/MRTVxrnf8Qw Full episode show notes: https://mindbodypeak.com/19  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

When you study a subject for 50 years, you can become one of the world's foremost experts. In recent years, medicinal mushroom extracts have exploded in popularity. Lion's mane coffees, chaga teas, turmeric reishi lattes... but are you wasting your money on junk? This episode will teach you to buy high-quality mushroom supplements. Meet our guest Jeff Chilton studied Ethno-mycology at the University of Washington in the sixties. He started out working on a mushroom farm in 1973. Over the last 50 years, he's co-authored the critically acclaimed 1983 book Mushroom Cultivator. In 1989 he founded Nammex — the first supplier of mushroom extracts. Jeff was the one to bring organic certification to the Chinese mushroom industry. He's is also a founding member of the World Society for Mushroom Biology and Mushroom Products and a Member of the International Society for Mushroom Science. Thank you to our sponsors  Real Mushrooms Extracts : save 10% with code URBAN Key takeaways There are three primary parts of a mushroom, and the part most supplements use is virtually useless Advantages of extracts over whole grocery store mushrooms How to do the "Iodine Test" to see if your mushroom extract is really junk Tips on choosing, buying, and cooking mushrooms Why mushroom supplements grown in the USA are actually a red flag likely indicating poor quality Discovery of a compound found in mushrooms that some researchers consider a new vitamin The strong correlation between mushrooms and lifespan Links Watch it on YouTube: https://youtu.be/-OTwPR7vVbc Full episode show notes: https://mindbodypeak.com/18  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

Humans have used herbs medicinally for millennia. Indispensable in the toolkit of shamans, healers, and traditional medicine folk. Today, despite quick dismissal by Western medicine, well-trained herbalists get astounding results. With a little research and some basic ingredients, you can make your own remedies. To prove this, I brought on an herbalist that nomads around the country in a van. Note: this is not intended as a substitute for medical advice. Always consult your doctor before making any lifestyle changes. Meet our guest Shannon is a clinical herbalist diagnosed with endometriosis at age 19. She lived in misery, following her doctor's guidelines with no relief. At age 22, they told her that the disease had progressed to where she would never have kids. She was also diagnosed with ADHD. Shannon began researching and used herbs, supplements, diet, and lifestyle to completely turn her life around. She got pregnant at age 27 and successfully treats her ADHD. She's living her best life and helping other women do the same. Thank you to our sponsors * Outliyr Peak Performance Shop  Key takeaways Preparation style determines the effects of the herb. Options include: essential oils, infusions, decoctions, tinctures, extractions. Syrups, creams, salves, balms, poultices, and oxymels. Essentials everyone should stock in their pantry Home remedies used for rapid wound healing and lasting immunity Herbs that support cognition, athleticism, and recovery Links Watch it on YouTube: https://youtu.be/VAGfKoYgLek Full episode show notes: mindbodypeak.com/17 [http://mindbodypeak.com/17]  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

Why do you exercise? To feel good? To be able to do what you want? To look good? Losing weight, adding muscle, and getting lean check all boxes. Building your "Million Dollar Body". Our guest this week wrote a book titled exactly that, and we cover a wide range of topics. From fat loss myths to principles for all-day lasting energy, to key quick routines which set you up for success. Your ideal training routine will amplify your impact. Meet our guest Nate Palmer is a NASM certified personal trainer and corrective exercise specialist. He is also a Precision Nutrition Level 1 Coach. Nate is the bestselling author of Passport Fitness: The No-nonsense Guide to Staying in Shape no Matter What City You Wake Up In. Nate is also the creator and founder of Bod in a Box – the HIIT Home Gym. He specializes in working with entrepreneurs and business owners to create energy, focus, and a lean, healthy body – that shows up for your work, family, and focus time. Thank you to our sponsors: Outliyr Peak Performance Shop:   Key takeaways Steady-state cardio (like jogging and running) is a mediocre way to burn fat. There's a better way that takes less time Why focusing on macronutrients (fat, carbs, protein) ratios is over-rated The ideal breakfast (or lack of) for performance Workout supplements to get the edge (but not caffeine) Links Watch it on YouTube: https://youtu.be/j928XYvohxw Full episode show notes: https://mindbodypeak.com/16  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

The human body is built to move in all kinds of different ways, through many planes. Modern training, however, ignores all but front-to-back and sometimes side-to-side movement. For maximum resilience, and to thrive anywhere, add natural movements that train all planes. These are the fundamentals that help you transfer your fitness work into everyday life. Meet our guest Ben Reuter is a natural movement specialist with certifications from the National Strength and Conditioning Association (NSCA), and the National Athletic Trainers Association (NATA). Ben has interests in injury prevention/performance enhancement for endurance athletes and uses movement to enhance quality of life. After extensive travels throughout the country, Ben realized movement is a lifestyle, not just an activity because movement is part of what makes like complete. Follow him on his two podcasts—Moving2Live and Fitness Lab Pittsburgh aka FitLabPGH. Thank you to our sponsors Earth Runners "Barefoot" Earthing Sandals: save 10% with code URBAN Key takeaways  Modern humans bounce from one stabilized environment to the next and we lose our ability to cope with discomfort We like to think that we do things evenly, but we're all very asymmetrical. Counter by bringing consciousness to your movement patterns What you do now sets you up for the activities you can do with your grandkids in 30+ years Diversify your movements with standing desks, kettlebells, suspension trainers, climbing boards, Stahl bars, gymnastics rings, Bosu balls, dumbbells, Swiss balls, Indian clubs, and pull-up bars Links Watch it on YouTube: https://youtu.be/NmBmbWaA-jI Full episode show notes: https://mindbodypeak.com/15  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

Bodybuilders were some of the original biohackers. Experimenting with supplements, molecules, and tweaking the delicate endocrine system. Leading to well-developed and balanced physiques, but at what cost? Often mood, happiness, and paradoxically, their health and longevity. This episode draws from the best of two camps: health optimization and radical body transformation. Meet our guest Connie Nightingale had frequent brain fog, body fatigue, weight gain, and a general lack of motivation — and plenty of other indicators that something needed to change. In 2015, Connie dove down a nutrition rabbit hole that led to her certifications as a nutritionist and personal trainer so she could help others do the same. Knowing that the body is part of one beautifully functioning whole, Connie uniquely targets the mental, physical, and nutritional elements of healthy living from a functional standpoint. Some say many times over that "abs start in the kitchen." While this is true, Connie knows that mental wellness, gut health, and physical energy start in the kitchen too. This is why Connie tailors individualized eating plans for her client's specific goals and desired outcomes. Her journey towards holistic health has changed her from the inside out and she is ready to help you do the same. Connie's expertise ranges from nutritional guidance, one-on-one personal training, contest and lifestyle coaching, mindset reframing, and bodybuilding competition posing. Her goal is to teach each person how to empower themselves towards future self-sufficiency by cracking their very own health code. Thank you to our sponsors InsideTracker performance testing & optimization (see my review https://outliyr.com/insidetracker-ultimate-review ): save 25% with code OUTLIYRPRO25 Key takeaways Cutting calories is unsustainable over the long term, but weight loss is a "side effect" of optimal health Why you should think hard before getting an organ surgically removed (Connie's regret) The most pernicious foods lurking in your cupboard (sugar is not one of them) How measuring progress through lab testing beats daily weigh-ins Which health trends should women and men differ on Links Watch it on YouTube: https://youtu.be/xqgaErd1mjQ Full episode show notes: https://mindbodypeak.com/14  Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick