Know Your Physio

In today’s episode, we get together with best-selling author, online entrepreneur, and podcaster Siim Land. Siim is an expert in topics ranging from health and fitness to productivity and mindset. His ideas involve human life enhancement through body-mind empowerment and he has written a range of books on the topic like Metabolic Autophagy and The Immunity Fix which he wrote with co-author Dr. James DiNicolantonio. We kick things off by hearing from Siim about his experiences growing up on a small island in the Baltic Sea and how living in such a rural and natural environment shaped him. Siim shares how serving in the military at an early age taught him independence and cultivated his willpower and mental discipline. Next, we dive into the topic of autophagy, a process of intracellular recycling that has a host of benefits, including increased longevity. Siim explains why it makes evolutionary sense to have developed this process and how modern life undermines our body’s ability to access a state of autophagy. Siim explains how intermittent fasting and exercise are excellent methods for accessing this state and how he implements them in his daily life. We delve into the importance of exercise for optimal health, why resistance training is particularly beneficial and how to find a balance between exertion and achieving autophagy. The benefits of exercise extend to productivity. The flow state is known as the sweet spot where you are so immersed in something that you lose track of time. Siim shares how he has formed habits to help him enter a state of flow and how exercise can assist in that process. We loved having Siim on the show, join us today for stimulating conversation on autophagy, strength, flow state, and productivity!Key Points From This Episode:Introducing today’s guest Siim LandWe hear about Siim’s experience growing up on a small Baltic island.How Siim’s experiences in the military cultivated his willpower and mental discipline.Siim’s partnership with Dr. James Dinic and how they co-authored The Immunity Fix.The process of autophagy and how to activate it through methods like fasting or calorie restriction.Why autophagy makes sense from an evolutionary perspective and how the process is undermined by our modern lifestyle.How to find the right balance of maintaining muscle growth, but also getting the benefits of autophagy.How intermittent fasting is the easiest way to find a balance between muscle growth and autophagy.How resistance training signals to the body that it needs to build muscle.How the food quality is different in Europe versus America due to regulation disparities.Habits that are conducive to achieving a state of flow, like eliminating distractions.The benefits of power naps and how Siim implements them in his routine.How finding meaning is an essential motivator.Siim shares how he uses his free time and what he incorporates into his morning routine.The role that meditation plays in Siim’s routine.Links Mentioned in Today’s Episode:Siim LandSiim Land on LinkedInSiim Land on TwitterMetabolic AutophagyDr. James DinicThe Salt FixSupport the show

Today's episode is centered on a conversation about the power each and every one of us has. With the world of online business available and waiting for anyone with a specific drive and a bit of determination, coupled with the tendency of audiences to enjoy growing with creators, there is very little standing in the way of starting small and building an amazing community on whatever online platform you prefer. One of the best messages to keep in mind is to approach your projects with courage and curiosity, embodying fearlessness while staying open to learning. The way you do things does not need to be perfect, rather your methods and style can be streamlined and improved over time. Getting your feet wet rather than standing and looking at the water, wondering how cold it is will be a stepping stone to success that you may not even have imagined yet. Today’s guest is Aron, and he is one of my best friends. We met at the University of Miami where we took classes together. So for a dose of inspiration, motivation, and the reality of what it means to take a leap, listen in to this great conversation!Key Points From This Episode:The benefits of starting small with simple tools when beginning a journey of content creation. Learning new skills as you work online; the accumulated self-development that occurs. The organic growth of a community as your audience is attracted to you. Taking the important steps to start and avoiding analysis paralysis.Self-awareness and knowledge; no one can be better at being you than you can!Dealing with self-doubt and methods for dealing with psychological hurdles. Approaching life and work with an attitude and goal of freedom.Building confidence every day through conscious decisions and actions. How to turn failure into positive and utilizing the opportunities for learning. Links Mentioned in Today’s Episode:Andrés PreschelKnow Your Physio PodcastSupport the show

When it comes to diet trends and health supplements, it can be difficult to know who to trust, especially on online platforms like YouTube or Instagram. Our guest today, Dr. Spencer Nodalsky, is a physician who advocates for lifestyle changes before pharmaceuticals and is known as ‘The Doctor Who Lifts’ in honor of his active lifestyle. During his undergraduate program, he studied Exercise Science and pre-med while wrestling in the heavyweight class at the University of North Carolina Chapel Hill. He went on to pursue a medical degree at Edward via the College of Osteopathic Medicine where he began advocating for the concept of nutrition and exercise as medicine. During his residency, he studied and specialized in obesity medicine and lipidology. He currently serves as chief physician at Renaissance Periodization. In our conversation, we hear from Dr. Nadolsky about how he uses humor to share his message of ‘lifestyle as medicine’ and why it’s important to lead by example as a doctor and prioritize your health. Tuning in you’ll hear us discuss how exercise can assist insulin sensitivity and why metabolic health is largely determined by your insulin levels. Later, Dr. Nadolsky unpacks how to approach training for endurance events and how to avoid the adverse effects of overtraining. We delve into the complexities of obesity, why it’s not a choice, and why it’s so difficult to lose weight once your body experiences a setpoint reset. Find out Dr. Nodalsky’s thoughts on online diet trends like biohacking and why elitists in the health and wellness space don’t react well to his humorous memes. Join us today for a fascinating discussion on diet trends, health, and exercise!Key Points From This Episode:How Dr. Nadolsky first became interested in memes and his approach to creating them.We hear from Dr. Nadolsky about his mission to impart the message that ‘lifestyle as medicine’ in a humorous way.How exercise can assist insulin sensitivity.Dr. Nadolsky breaks down what it means to be insulin resistant.How exercise helps you transport glucose.Metabolic health is largely determined by one’s level of insulin sensitivity.How overtraining for endurance events can adversely affect your health.How to safely approach training for an endurance event.The benefits of cross-training for your long-term health.Allowing yourself the time to gradually prepare for an endurance event.Dr. Nadolsky shares some of his memes and how the health and wellness community has reacted to them.The toxic elitism that exists in health and wellness communities.Why obesity is not a choice, but a complex combination of factors over a prolonged period.How people with obesity have the added challenge to weight loss by having a setpoint reset where their bodies fight to hold onto weight.Dr. Nadolsky’s view on ketogenic diets and why it’s primarily for individuals struggling with specific issues like epilepsy.Dr. Nadolsky shares his views on biohacking and why it’s primarily a marketing term with baseless claims.Why it’s good to eat according to your hormonal menstrual cycle.Which experts we should be listening to in the bio-optimization space.Why you should focus on outcome data versus mechanistic data.Links Mentioned in Today’s Episode:Dr. Spencer NadolskyDr. Spencer Nadolsky on InstagramDr. Spencer Nadolsky on LinkedInKnow Your Physio PodcastAndrés PreschelSupport the show

Everyone is faced with plenty of questions when it comes to health and nutrition. What kind of people should you listen to online and on social media when it comes to health and nutrition? How can you change your lifestyle to better support your health? What is the benefit of fasting? Today’s episode is packed with useful information that will empower you on your journey to health. We speak to Ella Davar, who marries science and holistic ancient wisdom to create powerful nutritional solutions that support health and wellness. Ella explains to us why there is no single diet that is best for humans, we talk about listening to our bodies and explore the different kinds of testing that can guide our diets. We talk about dates, sugar, and blood sugar composition and Ella answers the question of whether you should be more concerned with blood glucose or food sensitivity. Ella stresses the importance of eating according to your hormonal cycle and taking personal responsibility for your specific dietary needs. Next, we touch on Ella’s exploration of the history of Mediterranean diets and we talk about how lifestyle changes can support overall wellness. In closing, we agree that prioritizing your health empowers you to better serve everyone in your life, including yourself, and land on the pearl of wisdom that flexibility is the best possible foundation. Join us for a jam-packed episode that will change your perspective on nutrition and wellness. We hope you tune in!Key Points From This Episode:What it means to have a holistic approach to nutrition and wellness.The mind-body connection and the role of ancestral wisdom. Why there is no single diet that is best for humans.Why you have to listen to your body and become the master of your body.The value of biochemical testing: insulin, immune biomarkers, blood glucose, stress and sex hormones, microbial and food intolerance testing.Dates, sugar, and blood sugar monitoring.Whether you should be more concerned with blood glucose or food sensitivity.Eating according to your hormonal cycle.Ella’s exploration of the history of Mediterranean diets and why this cuisine is superior.The importance of personal responsibility and personalization. The value of tapping into the wisdom of your body.Approaching trial and error with self-compassion and self-kindness.How changing your lifestyle as a whole supports overall wellness.How prioritizing your health empowers you to better serve everyone in your life.Why flexibility is the best possible foundation.Links Mentioned in Today’s Episode:Nutritionist EllaElla Davar on LinkedInElla Davar on InstagramKnow Your Physio PodcastAndrés PreschelSupport the show

We have an extra-special, stand-out episode for you today with none other than Dr. Shawn Baker, a leading expert in the field of red meat protein and the CEO and co-founder of MeatRx! Shawn is a speaker, podcast host, father, author, and physician, and we get to hear all about the evolution of his nutrition philosophy and his approach to helping more people eat more meat every day! We get into a deep conversation with our guest, discussing the carnivore diet that he promotes from many different perspectives, getting into his good intentions, the mission behind his work, and his ultimate goal of helping people live longer, healthier lives, an aim we fully support here at the Know Your Physio Podcast! You may recognize Dr. Baker from his videos making fun of vegans on TikTok, but as you will see there is much more to him than that, and he explains why that branch of his brand is necessary in order to promote his message. Dr. Baker talks about why meat is the original superfood, some illuminating information on protein, and so much more that you are not going to want to miss. Listen in with us to hear it all.Key Points From This Episode:Setting the record straight on the carcinogenicity of red meat! Looking at the quality and health impacts of the meat industry today compared with our ancestral diets.Dr. Baker's mission as a physician is to bring information to more people about their health.Getting away from junk food in the same way as other health hazards.The amounts of red meat that need to be consumed to accrue the benefits that Dr. Baker has identified. Clarifying what Dr. Baker means by the term 'carnivore'; the exact components of his diet. Effects on the kidneys and liver from high protein intake. Looking at the carnivore diet and athletes; different practices for certain performance.Assessing your need for red meat and Dr. Baker's recommendations for the tests you can do yourself. Dr. Baker's thoughts on protein shakes and powders and why he prefers other sources.Considering the relationship between cholesterol levels and high intake of meat. Misconceptions and uninformed opinions about the carnivore diet.The processed nature of so much meat and the different kinds of sausage that are available.Gut health and the carnivore diet; the surprising findings of the latest research.  Dr. Baker addresses environmental questions around animal agriculture.Thoughts on the slaughter of animals in the name of food: Dr. Baker's response. The truth behind the vegan agenda and what motivates anti-meat lobbies.  Dr. Baker's own path to his current philosophy and the important steps in the process. Where to start with a carnivore diet: Dr. Baker's recommendations for the best sources of animal protein. Links Mentioned in Today’s Episode:Shawn BakerThe Carnivore DietMeatRxMeatRx PodcastShawn Baker on TwitterShawn Baker on Instagram Andrés PreschelKnow Your Physio PodcastSupport the show

Through changing the body’s internal and external environment, you can effectively control and influence the majority of the physiological and psychological issues you might find yourself facing in the 21st century. By combining ancient wisdom with a modern understanding of chemistry, neurology, microbiology, and technology, today’s guest is passionate about mastering the art and science of mind-body coherence and runs a state-of-the-art bio-optimization facility to help others do the same. In this episode, Andrés Preschel sits down with his friend, Zachary Loewenstein, affectionately known as BioHack Zach, to discuss his personal journey with biohacking, what he uses to track his biometric data and some of the benefits of building stress resilience through techniques like cryotherapy to help you adapt and evolve your body to perform and feel its best. This episode is full of data-driven recommendations and advice from an expert in the bio-optimization field, so make sure to tune in today!Key Points From This Episode:An introduction to Zachary Loewenstein and his journey with biohacking.The role that awareness of your unconscious thoughts, behaviors, and tendencies plays.Learn about isokinetic and isometric exercise from a neuromuscular training perspective.Achieving complete body recomposition and tracking using a specialized 3D scanner.The brain’s natural bias and how to bypass it using data from the 3D scanner.Why it is more difficult for certain people to lose or gain weight based on their genetics.Why body fat percentage isn’t the best metric to base your health on.Zach shares his experience with biometrics and what he uses to track his biometric data.The benefits of tracking your heart rate variability or HRV, especially when it comes to stress.How building stress resilience helps you adapt and evolve your body.The fat burning benefits of allowing your body to self-regulate after cold water therapy.Why Zach doesn’t recommend doing cold therapy after exercise.The separation between acting to prevent disease and acting to perform and feel your best.How eating in accordance with his natural circadian rhythm has benefited Zach.Different ways of analyzing your genetic data to customize your approach.Zach shares the science and benefits behind intravenous NAD therapy.How often he recommends that someone does this kind of therapy.Andrés and Zach discuss why they believe that ADD is almost like a superpower.Why Zach believes having contentiousness is the biggest superpower in 2021.Find out why he prefers the term bio-optimization to the term biohacking.Using science, technology, and ancestral wisdom to get the most out of your DNA.Links Mentioned in Today’s Episode:Zachary Loewenstein on LinkedInZachary Loewenstein on InstagramBioHack StudiosBiostrapOura RingWHOOP23andMeGenomelinkPrometheaseMTHFR SupportAndrés PreschelKnow Your Physio PodcastSupport the show

While most of us associate chocolate bars with a guilty pleasure, cacao in its purest form is actually a superfood with a ton of benefits. Today’s guest is Yaniv Simpson, and he is the CEO of The Conscious Bar, a 100% sustainable chocolate that is both delicious and nourishing. Our conversation with Yaniv is all about chocolate, the good kind, and we dive into the story behind The Conscious Bar and the many benefits of this superfood for health. Yaniv talks about his journey as an athlete and how he had to leave basketball behind because of a series of injuries. After shifting into the world of business, Yaniv struggled with the question of purpose for many years, and this was when he got the idea to combine his passions for wellness and chocolate by founding The Conscious Bar. We talk about the ethics behind the product and how this fits into its nourishing ingredients, sourcing approach, and sustainable packaging. Yaniv weighs in on the fact that his chocolate is only made from two superfoods, cacao and dates, and we get into the many health benefits of the antioxidants, minerals, and fibers found in them. Here we explore the stress-relieving effects of oxytocin, the high count of antioxidants in cacao and dates, and a whole lot more. So for all this and some other great perspectives on the artistry of chocolate making, be sure to tune in for today’s great conversation.Key Points From This Episode:Yaniv’s journey with injuries while pursuing his first love of basketball.How Yaniv had to leave basketball and move into business but felt he had no purpose.Yaniv’s lifelong passion for chocolate and how he got the idea to create a healthy and nourishing form of it.How the healthy intention behind Yaniv’s product influenced the name ‘The Conscious Bar’.Challenges getting environmentally friendly packaging due to a lack of suppliers.The role of the best chocolatiers in achieving the difficult task of sweetening chocolate with dates. Corruption in the cacao industry and challenges around paying farmers for cacao directly.The low benchmark for accepted amounts of cacao solids in chocolate bars.Perspectives on the flavor profiles of different cacao beans and the artistic skill of chocolatiers.The health benefits of the antioxidants and minerals found in cacao.Chocolate’s effect on oxytocin levels and its association with warmth and love.The health benefits of dates, the only ingredient in Yaniv’s chocolate other than cacao.How Yaniv’s chocolate doesn’t spike glucose levels and fits in with a keto diet.Kelly McGonigal’s research on making stress your friend and the role of oxytocin in the stress response.The role of the food we eat in our general sense of health and wellbeing.The role of social interaction on good health and how chocolate encourages this.Imagining a place where only good food can be bought and the mood-enhancing effects of this environment.Where to find The Conscious Bar online and learn more about its healthy chocolate.Last words about the exciting toasted coconut flavor of The Conscious Bar.Links Mentioned in Today’s Episode:Yaniv SimpsonThe Conscious BarThe Conscious Bar on InstagramEpisode 1 with Jessie InchauspeKelly McGonigal Ted TalkSupport the show

You probably already know that I’m an exercise physiologist—and I’m currently pursuing a master’s degree in applied physiology with a concentration in nutrition for health and human performance—but I’m also a freediver and a spearfisherman. Anybody can freedive but I help people take it to the next level by biohacking their lifestyle.Have a pen and paper ready because, in this episode, I dive deep (pun intended) into the physiology of elite-level freediving. From breathwork to training, I break down a bunch of techniques so that you can dive deeper and hold your breath longer. I also dish out tips on diving gear and nutritional supplements so stay tuned until the end!Episode Highlights:00:58 - Why I freedive05:50 - Cryotherapy or cold exposure therapy to find calmness07:02 - The benefits of diaphragmatic, nasal, and box breathing10:15 - “The best training for any kind of sport is going to be that which closely mimics the sport itself.”12:12 - VO₂ max = cardiac output * A-VO₂ difference15:12 - Why high-level divers do HIIT and blood flow restriction training16:48 - How to estimate your maximum heart rate17:18 - How to increase your oxygen-carrying capacity19:21 - On carbon fiber fins and low-volume masks22:00 - Divers would benefit from more BCAAs, electrolytes and carbsShow Links:Judah Clark’s InstagramAndres’ homepageAndres’ InstagramSupport the show

Our guest for today is Kabir Parker—marine biologist, University of Miami graduate, master freediver, and conscious spearfisherman. After realizing that doing scientific research alone is like diagnosing a problem but not fixing it, he decided to take a more active role to protect the oceans and marine life through entrepreneurship. Through his Instagram and Youtube, he educates people while taking them on diving and spearfishing adventures. In this episode, Kabir and Andres dive into some of the research that Kabir is involved in. They also share freediving and spearfishing techniques that can also be used for stress management and relaxation. Finally, Kabir presents a sustainable approach to eating seafood and offers tips on choosing reef-safe sunscreen so that people can lower their carbon footprint.Episode Highlights:04:00 - Kabir’s venture into seaweed agriculture06:13 - Okeanos®, developer of Made From Stone™08:10 - On making a significant positive impact on the ocean09:21 - Why he became a marine biologist13:30 - Meditation as a tool for freediving and spearfishing18:21 - America’s approach to sustainable seafood21:00 - Best options for reef-safe sunscreen23:55 - Kabir’s advice to aspiring marine biologists25:20 - Kabir and Andres’ experience spearfishing in the BahamasShow Links:Kabir’s InstagramKabir’s YoutubeOkeanos websiteAndres’ homepageAndres’ InstagramSupport the show

Based in Miami, iconic pop artist Romero Britto is the most licensed artist in history whose work has been in museums and galleries in over a hundred countries. He has collaborated with international brands, creating public art installations for public spaces and events like the Super Bowl XLI. This easygoing man is also an activist who has dedicated time, art, and resources to more than 250 charitable organizations worldwide.In this episode, Romero shares anecdotes from his life—his transition from law school to art and his trajectory following the Absolut Art campaign—and his personal beliefs. Despite the struggles he has overcome, he remains bright and optimistic as he offers advice for aspiring artists and people who want to experience wonder in their lives. He even quotes Marvel comics legend Stan Lee and Amazon founder Jeff Bezos. Romero is proof that it is possible to be happy and successful at the same time if you embrace your personal journey.Episode Highlights:07:08 - Romero’s personal struggles before becoming an artist10:10 - Surround yourself with people who have good values and inspire you13:15 - On fame and beating self-doubt18:00 - Find what you love doing and just go for it22:08 - How pressure from expectations can lead to regrets or resentment25:38 - Why artists should to go to business school (if they can)29:48 - Committing to projects and outdoing one’s self33:45 - How Romero’s lifestyle affects his art39:07 - Be patient, consistent, and believe in what you’re doing42:34 - The importance of familyShow Links:Romero’s websiteRomero’s TwitterStan Lee on creating Spider-ManJeff Bezos’ 12 questions to live a happy life with no regretsAndres’ homepageAndres’ InstagramSupport the show