Fullscript for WiseAthletes The surprising truth is that bone health is one of the key levers of health and longevity for men and women. Bone health is a driver AND a symptom of overall health that declines steadily past the age of 30. Yet, it is slow to give us feedback on our mistakes...it is a lagging indicator that is hard to fix once low bone density and/or quality have arrived. Do. Not. Let. It. Happen. I used to think I didn't need to worry about my bone health because I was a strong and active athlete my whole life. But I was wrong. Osteoporosis afflicts 50% of all women and 20% of all men, including life-long athletes who "did everything right". Today, on episode 127, I am joined by Dr. R. Keith McCormick to talk about Great Bones. Dr McCormick was an Olympic athlete who discovered 1st hand how "doing everything right" does not keep you safe from osteoporosis. His journey from Olympic athlete to bone fractures from osteoporosis at 45 years old, and back to competitive athlete at 69 years old has informed his deep knowledge about losing and regaining bone health. In his book, Great Bones, Dr McCormick explains not just the fundamentals of osteoporosis and the mechanics of bone loss and regaining skeletal health, but also what you and I can do to slow the decline in bone density and quality so we can keep our bone great bones well into our 60s, 70s, and beyond. In our chat today, Dr McCormick share a little of this knowledge with us. This episode is a bit long and we get into the weeds but there is important information shared all the way to the end.  Take your time, and get to the end. You will learn a ton about the hows and whys about having great bones. And how to avoid weak bones and fractures and the fear of fractures that may come for you if you are not careful. I can promise you that I am being careful starting now. Bullet points Bone health is a symptom and a driver of overall health Bone health drugs can buy time if you've fallen too far, but they are not a long term solution. Don't need them.. Bone breakdown and bone building is an all the time thing, just like muscle; if either breakdown or buildup gets out of wack you lose the balance and you lose bone density and quality. You have to signal to the body that you need strong bone. But you also need the substrates to build bone AND a clear signaling to the bone stem cells (immune system issues, inflammation issues, fat cells in bone marrow, etc) For Great Bones, you need: 1.2g/kg/day of high quality protein (collagen is good but doesn't count toward protein intake). Can take leucine and alpha ketogluterate to boost anaerobic effect of protein  Low chronic inflammation; over-active immune system is bad for bone (watch gluten and dairy). Also, long cardio sessions increase inflammation which is bad for bone. Frequent high impact activity (2x/day for 30 minutes is ideal); resistance exercise is the key A healthy gut for absorption of nutrients & avoiding immune system over-activation: lots of fiber, digestive enzymes (acidic digestion), herbs: berberine (good for gut and for bone) Sufficient nutrients, including calcium (not carbonate; 150-200mg a few times a day), magnesium (not carbonate); keep sodium in check; watch iron Get enough Vit D (test for 40-60 nanograms/ml; commonly 1000-5000iu/day) and Vit K (1 & 2 MK- 4&7). Omega 3 are helpful. Healthy sex hormone levels....don't be catabolic Stable weight (no yo-yo dieting); dramatic weight loss is bad for bone No fasting or IM if low BMI Vibration plates are not a good substitute for resistance exercise; useful for people who cannot exercise. Related info and episodes: Episode 78 on Bone Health w/Melissa Rittenhouse PhD More Dr Keith McCormick info: Wikipedia -- R._Keith_McCormick mccormickdc.com/OsteoNaturals, LLC Dr McCormick Blog Great Bones on Amazon The Whole-Body Approach to Osteoporosis on Amazon Dr McCormick on Twitter / X Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNTS

Fullscript for WiseAthletes Healthspan is all the rage now but beyond a healthy lifestyle what does that really mean? How can it be done? And what can I do now to ward off problems before the illness shows up? Today on episode 126, I am joined by Nathan Price, PhD, Chief Scientific Officer of Thorne HealthTech and co-author of the book, The Age of Scientific Wellness (2023). If there is anyone on the planet who can tell us how we can make this shift from merely treating illness to keeping ourselves healthy for a long, active life......Dr Price is just that person. Dr Price has been at the forefront of creating Precision Medicine as a co-founder of Arivale and Associate Director of the Institute of Systems Biology, and now he is helping Thorne to bring Precision Medicine to you and me. In case you don't remember, Arivale was that way ahead of its time company that offered ongoing wellness and nutritional coaching tailored to the results of each person’s genetic, blood and microbiome tests. Actual personalized medicine. Today, most doctors wait for clinical symptoms to appear before they act, and the ten most commonly prescribed medications confer little benefit to most people taking them. Nathan Price (and his co-author Leroy Hood) argue that we must move beyond this reactive, hit-or-miss approach to usher in real precision health―a form of highly personalized care they call “scientific wellness.” Using information from our blood and genes and tapping into the data revolution made possible by AI, doctors can catch the onset of disease years before symptoms arise, revolutionizing prevention. They say this approach is just getting started but has already had amazing results: diabetes reversed, cancers eliminated, Alzheimer’s avoided, autoimmune conditions kept at bay. All right, let's talk to Nathan Price about the technologies emerging this year and his thoughts on what wise athletes can do right now to slow the rate of aging. Bullet points Scientific Wellness -- a remaking of healthcare from reactive, reductionist reducing of symptoms ... to... figuring out how to keep people healthy while they are healthy...extend the span of time in health..."healthspan" Thorne Ventures...dedicated to launching a platform for health ventures Learned a ton from thousands of measurements over many years The most commonly prescribed drugs have a wide variety of effectiveness on individuals for many reason: microbiome, genome, etc. In 13% of prescribed drugs (including statins), the drug is transformed in the gut by bacteria before being absorbed. So the effect on each person is dependent upon the bacteria in the gut Once a person hits 50, a healthy person's gut microbiome begins to be less and less like anyone else's gut microbiome. There is no average person Examples: LDL cholesterol lowering: Genome identification of individuals with predisposition for high LDL....no way to lower LDL by lifestyle alone...need medication Weight loss: People with gut microbiome's (identified with fecal matter testing) that produced more SCFA lose weight more successfully Individual testing to find personalized health solutions: Genetic testing Normal blood markers for health Metobolomics --- 1000 small molecules....chemical markers in blood Several 100 Proteins -- Proteomics in blood (for discovery purposes) "Digital Twin" simulations -- a computer model of a human being that can comprehend status and changes in biomarkers to predict health issues and identify health interventions for individuals based on genome, blood markers, gut microbiome. For now, building digital twins for specific systems (brain, metabolic health, muscle wasting)....someday the whole human. Alzheimers / dementia is caused by a failure to sustain oxygen profusion in the brain...exercise is protective due to the increase in blood flow....but it isn't enough. Phosphatidylcholine is a rate limiter on brain energy production. Eat a diet higher in phosphatidylcholine (eggs, red meat, whole grains) to push out development of alzheimer's. But the wrong bugs in the gut can convert phosphatidylcholine into TMAO which is a cardiovascular health risk factor. Vitamin D -- digital twin models show the importance of vitamin D for brain health But a human is so complex that no one thing can make a difference. Just taking phosphatidycholine or just taking vitamin D is not enough. This is why RCTs often fail to show benefit....if the study is not large enough there isn't enough signal to show an effect even though it is a benefit....more is needed...people are rarely missing or deficient in just one thing. What do to now? Biological age models....make sure the results are actionable...need organ and system level data to be able to find weak links to target Make sure to have no big deficiencies in the lifestyle pillars For the older athlete, eat enough protein (food or protein powder)....probably more than you think you need...to avoid muscle wasting over time Emphasize mitochondrial health in multiple ways....Urolithin A shows promise (not a Thorne product) Get inflammation low...make sure no gut issues contributing to inflammation...Thorne has a gut microbiome test. Day Two is another good test. Omega 3's can help with inflammation. Quercetin is interesting for inflammation and to deal with scenescent cells in the body. NAD boosters (NR, NMN, etc) to help with DNA repair. Resolve insulin resistance...watch Hba1c Watch apoB to avoid ASCVD 4 big buckets to manage: Cardio-metabolic (insulin resistance, apoB, distribution of particle sizes, bioage, gut microbiome testing, VO2Max -- higher is better) Muscle wasting -- more muscle mass now to have more room to fall Dementia -- brain health. Rapamycin news: helps with brain oxygen profusion (at least for women). Cancer --- screen early (Galleri.com) to catch early. Related info and episodes: The Age of Scientific Wellness book on Amazon LA Times article on Alzheimer's More Nathan Price PhD info: Chief Scientific Officer of Thorne HealthTech, targeting personalized supplement and testing unit leverages clinical science, biometric testing, and multi-omics data. https://www.thorne.com/who-we-are Past Professor and Associate Director of the Institute for Systems Biology Co-founder of Arivale, the way ahead of its time company that offered ongoing wellness and nutritional coaching tailored to the results of each person’s genetic, blood and microbiome tests. Co-authored The Age of Scientific Wellness with Dr Hood published in 2023 Book review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10836631/ Nathan on LinkedIn Nathan on Twitter / X Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES

Fullscript for WiseAthletes I haven't given my kidneys a second thought until now. It's easy to take care of your kidneys as long as you start early enough. Today on episode 125, Glen and I are speaking with the amazing Rick Johnson MD about all things kidney and more. This is Dr Johnson's third time on the show...this time to drill down into how to keep our kidneys healthy (and a little bit about avoid Alzheimers). Declining kidney function is a normal feature of aging...perhaps it is a driver of agings. I am trying to age as slowly as possible, which means I must keep my kidneys healthy. Are you taking care of your kidneys? Do you even know how to take care of your kidneys? Do your blood tests show a dropping eGFR year after year? Is your blood pressure going up as you get older? Do you ever get dehydrated? Do you ever take ibuprofen? This episode is for you Take care of your kidneys so they can take care of you! Dr. Richard Johnson is a practicing physician and clinical scientist and a world expert on sugar, and especially fructose, and its role in health. His research has been largely supported by the National Institutes of Health (NIH). He is one of the most cited scientists in his field and has published more than 750 papers and lectured in over 45 countries. He has authored three books on sugar and its health effects--The Sugar Fix with Timothy Gower in 2008; The Fat Switch in 2012, and Nature Wants Us to Be Fat (2022) in which Dr Johnson details his group's discovery of a switch that controls obesity and how it can be turned on and off. He is currently Professor of Medicine at the University of Colorado in Denver. He lives in Aurora, Colorado with his wife, Olga, children, Tracy and Ricky, and two goldendoodles, Charlie Brown and Apollo 11. For more information, visit www.drrichardjohnson.com Bullet points What causes kidney disease? High sugar diets / Metabolic syndrome / Diabetes (cut back on sugar in food) Gout / High Uric acid: stay hydrated, avoid fructose (sugar is ½ fructose), minimize the purines (beer, shellfish, sardines, processed meats, gravy, bacon), take vit C (500 mg / day), quercetin, certain diuretics, SGLT2 inhibitors lower uric acid "Aging" (may be related to high sugar or high carbohydrate diets) High blood pressure NSAIDs (ibuprofen is bad for kidneys; aspirin and Tylenol are okay) Proton Pump Inhibitors (PPI) Dehydration (drink 8-10 glasses of water every day, and drink before consuming salty foods). Don't drink too much too fast, especially after getting behind (being dehydrated). Spikes in blood sodium leads to temporary increases in BP which can progressively develop damage in the kidneys. Fat is a storage of calories and a source of water (metabolic water) Mild dehydration (can be from eating salty food) causes the body to want to accumulate fat (makes you hungry); but drinking water eliminates this effect. Drink 8-10 glasses of water per day. Dehydration Test: (1) urine color in the bowl mixed with the toilet water should be clear or just slightly yellow, (2) low specific gravity of urine (<1010...your doctor can order), (3) high "normal" (138-141 is good; 142 or higher is not good) serum sodium in blood test indicates dehydration and indicates increased risk for kidney disease, heart disease, dementia, diabetes, and more. A sign of kidney disease is have to pee more often but not as much volume...having to get up more often to pee at night. It then progresses to feeling weak, low energy. Then itchy, chest pain, confusion.  Early kidney disease is common in people with metabolic syndrome and with gout.  As we get older, kidney function declines. But aging-related declines can be stopped by eliminating sugar (in tests of animals) Alzheimer's: (1) brain mitochondria lose the ability to make energy efficiently, (2) the brain becomes insulin resistant and cannot take up glucose for fuel, (3) inflammation in the brain reduces blood flow and oxygen delivery in the brain High sugar / high glycemic carb diets increase risk of alzheimer's Rats fed a high sugar diet have lower cognitive ability (and you find the same 3 problems in Alzheimer's brains). And it's the fructose in the sugar that is the problem. Cut back on sugary drinks and the big 5 carbs: bread, rice, cereals, potatoes. Adding salt makes the problem worse. Related info and episodes: Dr Johnson's Latest Book: Nature Wants Us to Be Fat Episode 64 – Eating for Higher Energy Episode 58 -- Is Sugar Really So Bad? (yes) More Rick Johnson MD info: www.drrichardjohnson.com Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES

Fullscript for WiseAthletes Pain is a terrible word. Four little letters that I used to believe mean I can't or I'm broken or worse. But, today on episode 124, I speak with Ryan Whited and Matt Fitzgerald, co-authors of Pain and Performance, to hear the origin story behind "Training as Treatment" and the 3-step process that we all can use to get on the path to better performance and less downtime and less hassle with pain solutions that don't work. While pain is communication, it does not mean "injury" or "imbalance" or "wear and tear"...and we can be more self sufficient in managing pain. Pain and Performance on Amazon Related info and other Matt Fitzgerald episodes: Paragon Athletics Pain and Performance on Amazon Episode 82 -- Mind Over Muscle w/Matt Fitzgerald Episode 76 - Body Comp w/Matt Fitzgerald Some of the many Wise Athletes episodes about Pain Episode 92 - Knee Magic w/Ebonie Rio Episode 83 - PainScience w/Paul Ingraham Episode 73 - End to Pain w/Rick Olderman PT Episode 52 - Make Your Joints Last w/Howard Luks MD Episode 14 - Pain is Not What You Think w/Charlie Merrill PT Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

Fullscript for WiseAthletes This isn’t the sort of topic I usually cover on the Wise Athletes podcast but it should be.  Enjoy my talk with Lauren Hurst, author of North of Forty. In North of Forty, senior fitness expert Lauren Hurst and photographer Nick Cinea tell the stories of over 50 senior athletes ranging from ages 54 to 103, marathoners to martial artists to mountaineers, ordinary and extraordinary people. Told through captivating interviews and illustrated by stunning black and white portraits, their stories will inspire anyone who's made it "north of forty" and kept climbing. https://www.northfortyfitness.com/

Fullscript for WiseAthletes I often say I don't want to LIVE forever, I just don't want to stop having fun. Today on episode 122 I am speaking with Bill Gifford, the author of “Spring Chicken: Stay Young Forever (Or Die Trying)” and the co-author of the recent best-seller "Outlive: The Science and Art of Longevity" written with Peter Attia MD. Bill wrote Spring Chicken back in 2015 when he was just beginning on his exploration of healthspan and longevity, and used his journalistic skills to share his findings with us all. And more recently, Bill worked with Peter Attia to write the latest longevity blockbuster with the latest, best scientific knowledge about how each of us can slow the rate of aging ...and keep having fun for a long, long time. Spring Chicken is a super fun read and a rip-roaring journey into the world of anti-aging science - a murky place filled with extraordinary breakthroughs (new) and dangerous deceptions (new and old). Bill Gifford is a journalist comfortable writing for periodicals on lifestyles and health, who has the chops to tackle an in-depth look at the complexities surrounding aging and what we can (and can't) do about it. Gifford leaps deftly into the fray, sifting through both the nonsense and the sensible, all while learning some things about his own aging body along the way. Gifford’s analysis takes into account the fact that the concept of old age has changed over the millennia, with life expectancy expanding, meaning more old people are alive now than ever before. Unfortunately, with longer lives has come the increased need for a daily medication of some sort, and heart disease, cancer, diabetes and Alzheimer’s disease are acting as the inevitable escorts down the last stretch to the pearly gates. Bullet points Don't be weak in any area of health...sometimes you have to do what you don't want to do You don't have to make health a full time job Don't focus on exercise. Instead find something fun to do that moves your body Longevity medicine has come a long way. Be safe when you venture off the map Related info and episodes: Outlive on Amazon Spring Chicken on Amazon Episode 109 - Physical Intelligence Episode 115 -- Winning the Longevity Game More Bill Gifford info: Twitter (X): @billgifford Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

I just re-listened to this episode from 3 years ago with Charlie Merrill, PT as a part of my preparation for another amazing episode I will publish very soon. I was stunned at how great this episode was. It is no wonder that this chat with Charlie is the #1 episode of all time on the Wise Athletes podcast. Do yourself a favor....listen to Charlie. Original Show Notes from Episode #14, January 2021 Today, Glen and I are joined by Charlie Merrill, PT in Boulder, Colorado. Charlie is a Physical Therapist who has been serving the Boulder community and athletes for over 20 years.  Over the past few years, Charlie has added pain science and more psychologically informed modalities to his manual therapy and biomechanical toolkits. He emphasizes the body and mind in identifying physical AND psychological/social factors that result in physical symptoms, like pain.  Charlie says the source of most athlete’s pain is often not what you’d expect and you can now work with him remotely at Lin Health, a new pain management platform.   Charlie's website is Mperformance.com Charlie's new pain management platform: https://www.lin.health/ Charlie's Youtube channel has nearly 200 videos with free content: https://www.youtube.com/channel/UCinoyk46RyzA1v6PqbUl8_w Charlie's and Dr Howard Schubiner's upcoming professional training for clinicians: https://adlpages.lpages.co/beyond-pain-education-registration/ I learned from Charlie that there is a disconnect between pain and structural damage in the body.  What regular people think is true is that pain indicates something wrong, something damaged...that pain is a signal to slow down, be careful, let the damage heal.  But that is not always true.  Pain comes from the brain. Listen in as Charlie explains the science and practice of solving pain issues for athletes. Some topics we touch on: What is pain and where does it come from? Is pain the same as damage to the body? What is pain that seems to come out of nowhere? What is chronic pain? Is it caused by damage to the body? Are overuse injuries real? Is Wear and Tear for athletes a thing? How to tell and how to deal with pain that is not related to damage in the body? Advice for the older athlete who wants to remain strong and active for a long time? (Hint: add fun, pursue novelty, connect with your psychology) The twin peaks model I referenced from the book "Explain Pain"Which can be downloaded here.  It's excellent for anyone to read: https://www.noigroup.com/product/explain-pain-second-edn-epub/ Other Resources: Wise Athletes Recovery Deep Dive Wise Athletes Recovery https://www.stitchttps://www.stitcher.com/show/cycling-in-alignment/episode/4-charlie-merrill-the-psycho-social-considerations-of-pain-70104112her.com/show/cycling-in-alignment/episode/4-charlie-merrill-the-psycho-social-considerations-of-pain-70104112 https://petermcgrahttps://petermcgraw.org/pain-injury-and-moving-with-joy/w.org/pain-injury-and-moving-with-joy/ A few documentaries but none really apply specifically to athletes. Howard Schubiner's This Might Hurt Trailer: Link Here John Sarno's All the Rage Trailer: Link Here Allen Gordon's Pain Brain Trailer: https://painbrainfilm.com/ Howard Schubiner's book "Unlearn Your Pain": https://www.amazon.com/Unlearn-Your-Pain-Howard-Schubiner/dp/0984336702

Fullscript for WiseAthletes As we kick off the new year in 2024, I continue my pursuit of better stress management with one of the legends in the space. Today on episode 121, Glen and I speak with the great Brian MacKenzie...a best-selling author and recognized expert on stress adaptation…to help me to better understand how to rebalance my ability to perform well under stress and recover quickly to create greater performance longevity.    Brian explains his practice of stress adaptation to improve performance AND the quality of life. Brian says we have to see what we really want so that we will be willing to do what it takes create sustainable performance. Higher HRV is not enough; know your why to have the motivation and staying power needed to make it happen. And, if you do it right, you'll get higher HRV. Brian is the Founder & CEO of Shift. He is also the President and Co-Founder of The Health and Human Performance Foundation, a non-profit organization dedicated to researching how breath and innate tools can optimize and help health and human performance.  Brian has also co-authored the book Power Speed Endurance, The New York Times Best Seller UnBreakable Runner, and UnPlugged. And, Brian is the co-founder of The Art of Breath, a course he teaches through SH//FT that teaches a principles based approach to breath & performance. Bullet points Eagle Story -- Don't be an Eagle that lived like a Chicken Do more non-exercise movement: 10k steps a day, or 2 sessions of zone 1 cyclings a day (max 15 breaths per minute; nasal breathing) Build in cycles of up/down stress every day. Find time for recovery snacks: drive the speed limit, don't take the smartphone into the bathroom, breathing exercises several times a day Breathing Gears: Gear one: 2 seconds inhale; 2 seconds exhale...nasal breathing Gear two: power nasal breathing...fast inhale/exhale (only for 25 breaths before shifting to mouth breathing) Test CO2 tolerance to check your nervous system status. Then build a plan to recapture your ability to flex between stress and relaxation / recovery Brian's Speed Power Endurance book: https://a.co/d/3LKSEQL Peter Crone YouTube channel: https://www.youtube.com/channel/UCcakm7T9YgnrWYL4g15Drgw Ernest Rossi - Ultradian: https://www.ernestrossi.com/interviews/ultradia.htm Anthony De Mello -- Awareness book (I saw $6 used copies on Amazon) Related info and episodes: Brian MacKenzie website shiftadapt The Health and Human Performance Foundation Episode 68 - becoming-anti-fragile-w-dr-mike-t-nelson Episode 50 - the-science-of-better-breathing-with-george-dallam-phd Episode 32 - helping-older-athletes-be-young-again-with-dr-mike-t-nelson/ More Brian MacKenzie Info: Twitter (X): @brianmackenzie Instagram: @_brianmackenzie Breathing Gears on Instagram: https://www.instagram.com/p/CoKgylXtO0Z/ Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

Fullscript for WiseAthletes It’s that time of year when my carefully manicured and effortless diet of healthy foods with just the right amount of calories is destroyed in an orgy of holiday indulgence.  But that’s okay, the trick is to get back on track quickly.  To help me I thought I would talk with an absolute expert, a true genius in helping to build a solid defense against the relentless whisperings of my more primal self…the emotional brain that worries about impending famine and the need for deep fat stores to survive the winter.    Today in episode 120 I talk with Dr Glenn Livingston, the author of Defeat Your Cravings, who has developed a program that gives us control while not making us feel deprived. It’s not a weigh loss program; it’s a how to stick with your plan program. So, enjoy your holiday celebrations, but be sure to listen in to make your New Year’s resolutions easier to keep.  Defeat Your Cravings....one-liners: Have a plan (or you are a part of someone else’s plan) Character beats willpower  If you can form a craving, you can extinguish a craving; you are not powerless Feeling aren’t facts Don’t try to put out the fire, build a fireplace around the fire Move your difficult food decisions from your impulses to your intellect Add "crunch to your lunch" "Hand over the chocolate and no one gets hurt" "When you’re in a hole, stop digging". Always use the present moment to be healthy  Aim with perfection (don't just try...do your best with every shot) Teach your brain that you are willing to endure any suffering in order to follow your own rules Overeating and addiction are biological errors. Teach the brain where to get enough healthy food Attitude, Judgement and Responses. These are the only things completely under your control. Embrace them. Use them.  The Process...a summary: Start with a simple rule. Don’t worry about losing weight at first Raising the bar slowly but surely Pry yourself away from the inner craving at the moment of temptation. Use 7-11 breathing. Use your words. Count to ten Disempower the justifications of the inner craving to make the right decisions. Write them down; write down why it doesn’t make sense. Wait 24 hours before implementing a change to the food plan.  Don’t believe that your happiness in life from eating your favorite indulgences will be lost forever. It isn’t true.  Reset your response to super stimuli  Other:  stop eating highly processed foods (HPF), do food prep, create signals for ending eating at night Related info and episodes: Defeatyourcravings website Get a Free Copy of Defeat Your Cravings Episode 45 - build-strong-habits-with-samuel-salzer Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.

Fullscript for WiseAthletes HRV or heart rate variability has made a come-back in my pursuit of health, longevity, and athletic performance. Years ago I discarded HRV as one-less-thing-to-fuss-with, but I have been reborn as believer in the power of HRV to guide me in rebalancing my nervous system for the benefit of better stress management and better sleep. All thanks to Marco Altini, PhD Today on episode #119, I am speaking with the one and only Marco Altini, PhD. Marco says he is a scientist and developer mainly working at the intersection between health, technology and performance. He is also the founder of HRV4Training, which is trusted by more than 150 000 athletes, including olympic medalists and professional teams, to measure physiology and quantify stress, helping people of all ages and athletic pursuits to better balance training and lifestyle stressors.  In our discussion, Marco illuminates the many factors that impact the calculation of heart rate variability, how stress impacts the autonomic nervous system, and how we can use HRV as a biofeedback tool with deep breathing exercises to help us learn or re-learn how to self-regulate and better cope with stressful situations.  How to do HRV right: "Pick one good tool, be consistent in usage, be patient" Devices:  fingertip, ring, wrist, chest strap (only way to get actual HRV) Phone apps:  be sure to get proper error correction, and avoid conversion of standard algorithms to proprietary indexes Different algorithms …rMSSD is best but SDNN (used by Apple Watch) is fine. Skip the "readiness scores" and "indexes" Time of day:  all night sleep or upon wakeup (nothing is perfect; consistent is good enough) Body position: Sitting is best if done after wakeup Breathing method (for HRV baseline):  breath naturally, somewhere between "resonance" (6 bpm) and sleeping (12-20 bpm). Breath however you normally breath...nasal/mouth, and try not to breath more deeply than normal Do not over-breathe: if you blow off too much co2 it will increase stress; activate sympathetic ANS HRV biofeedback: "Rebalance the autonomic nervous system; build resilience and capacity to self-regulate & deal with life stress." Identify resonant frequency try 4.5-6.4 bpm. Inhale belly; exhale pursed lips. “Deep abdominal breathing following a pacing stimulus”. The apps will provide a sensory guide to time your inhale/exhale to match targeted frequency Synchronize breathing and heart rate. Maximize oscillations in heart rate that you see on the app 2x/day for 20 minutes (work up to this...a few minutes before bed will have an impact) Continue for as long as you want to be healthy Related info and episodes: HRV4biofeedback.com/the-app HRV4Training Circadian Rhythms of the Autonomic Nervous System Episode 107 - using-music-for-a-better-brain-body (relaxing after workouts) Episode 70 - healing-yourself-w-joe-taft (reference to meditation) Episode 68 - becoming-anti-fragile-w-dr-mike-t-nelson Episode 50 - the-science-of-better-breathing-with-george-dallam-phd Episode 45 - build-strong-habits-with-samuel-salzer Episode 32 - helping-older-athletes-be-young-again-with-dr-mike-t-nelson/ Longevity Prize based on HRV - https://paloaltoprize.com/prize-two/ More Marco Altini Info: Email Marco here Marco's Substack: marcoaltini.substack Marco's social media:  Twitter, Instagram  Marco is a runner...find him on Strava Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. And, checkout the discount codes provided by show guests who offer unique products that I or Glen use. Click here: DISCOUNT CODES Thanks.