Peak Performance Life Podcast

“The part can never be well unless the whole is well.”- Plato. Whether the smallest or the bigger ones, every unit comprises a system that works together in harmony to achieve the stability needed to function well. The same goes for your health.   Today Holistic Health Coach and Owner of KuhleFit, Nick Kuhle, joins me to talk about how holistic health works and its importance for us to live a long, healthy, and fulfilling life. He also shares the challenges he faced before finding a healthy lifestyle just for him.   Nick Kuhle is a certified Holistic Health & Corrective Exercise Coach with a passion for helping others on their health journey. He has been in the health and wellness field for over 7 years now and began as a personal trainer. He quickly realized that he wanted to help more people with bigger issues which led him to advanced holistic health coaching and in-person corrective exercise coaching.   Reach out to Nick at: Website: https://kuhlefit.com/ LinkedIn: https://www.linkedin.com/in/nick-kuhle-29231017a/ FB: https://www.facebook.com/KuhleFit/ IG: https://www.instagram.com/kuhlenick/?hl=en Email: kuhlefit@gmail.com In This Episode: [0:36] Nick’s background and challenges [6:07] How do you figure out what’s the right food for you in terms of food sensitivity? [9:50] The “calorie in, calorie out” concept [15:17] What are the issues that Nick worked on with his clients? [17:47] Hydration: Water, salt, and electrolytes [19:52] How do you know you’re dehydrated and how do you avoid it? [22:10] Breathing mistakes that people usually make [29:17] Movement is essential [34:42] Ways you can integrate easy movements into your day [35:57] Nick’s tips on flexibility and mobility [41:41] The emotion and mindset side of things [48:16] Where you can reach Nick [49:22] Outro   Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

There is no doubt that physical fitness is important in every person's life. It helps avoid many diseases and health problems by exercising regularly. However, most people disregard this fact and make unending excuses until the realization hits them, possibly a little too late.   In today’s episode, I am joined by Jason Sani to talk about the importance of mobility and physical fitness in our lives. He also shares tips on workout routines and fitness snacks that could work for you. He has been on this podcast in the past, so I’m excited to learn more from him.   Jason Sani is a CrossFit athlete, entrepreneur, culinary nutritionist, and fitness guru. He found a passion for fitness through playing sports such as football and baseball. These sports were an outlet for him to make friends and learn life skills.   Connect with Jason at: Website: https://www.jasonsani.com/ LinkedIn: https://www.linkedin.com/in/jasonsani/ IG: https://www.instagram.com/jasonsani/?hl=en   Show notes: [1:21] What’s new with Jason? [5:40] Jason’s recommendation for mobility workouts and resources [12:54] Maximizing breaks for doing mobility [15:22] On new weightlifting routines [26:50] What’s the minimum amount of times a week to train? [33:36] The benefits of hiring a trainer [37:19] The importance of investing in your health [40:26] What’s does Jason’s diet look like? [51:00] Where to find more of Jason     Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

We’ve all had our fair share of trials and errors in terms of finding the proper diet and lifestyle change. We have also wondered what other lifestyles could work for us, especially when you’ve tried them all. That is until you found Ayurveda.   Today Dana Skoglund joins me to share her insights on Ayurveda and the five elements that make up this ancient school of medicine. She also shares her tips on sleep, emotional eating, and overcoming stress.    Dana Skoglund is an Ayurvedic lifestyle coach, Yoga teacher with over 1,000 hours of teacher training under her belt, and Yoga teacher trainer. She is obsessed with: bio-hacking for optimal health, personal growth and optimization, Eastern wisdom, and mastering your mindset.   Tune in and learn more about the Ayurvedic lifestyle in this insightful episode, from how your circadian rhythm works to what foods you should and should not eat.   Learn more about Dana: Web: https://www.danaskoglund.com/ IG: https://www.instagram.com/danaskoglund/   In This Episode: [0:54] What does Ayurvedic health and lifestyle mean to Dana? [2:14] What are the common problems Dana sees with her clients? [3:04] What is the circadian rhythm? [7:54] There’s no one-size-fits-all diet [10:50] What is an elimination diet? [13:27] What food or drinks does Dana consider as poison to the body? [17:55] Sleep and the circadian rhythm [22:08] Waking up with the sun [26:51] Resetting your circadian clock [27:51] Dana’s tips on getting adequate sleep [34:01] More about behavior change for practicing Ayurvedic health [40:44] Dealing with the emotional aspect of making the change [44:00] Stress is a mental construct [48:42] Where to find Dana   Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

When you change your life and change your eating habits you never have to diet again. Counting calories is not a long term solution. Listen in to learn how I keep 9% body fat year round without dieting or counting calories.  If you’ve been following the podcast for any amount of time you’ll know that I cut out most carbs due to high levels of inflammation in my body. However, you can eat carbs if your body doesn’t react the same way.  The most important thing is to make sure you’re eating clean organic foods that aren’t filled with added sugars and processed with tons of preservatives. Even the meat you eat needs to be clean meat. Grass-fed, pasture raised, cage-free protein is what you should be looking for.  Processed sugars and grain-based proteins are a no go! In fact I even eat very little in the way of fruit unless I’m picking out berries. Most fruits have way more sugar in them than I need and berries have amazing antioxidants.  It’s not all about the daily diet however. I also make sure to move daily. When I’m not moving, I feel terrible.  Listen in to hear what I eat every day, get some recommendations on clean brands you can start incorporating into your diet, and why this is all so important to me. Your health is the most important thing. It doesn’t matter how much money you make if you die too young to enjoy it.     In This Episode: [00:06] A quick note before we dive into the topic.  [01:59] First things first, I don’t follow a specific diet.  [03:27] Why you shouldn’t just focus on body fat as a whole.  [04:40] Counting calories is not health. Learn more! [07:05] What I look for when I’m buying food.  [09:19] How do I keep 9% body fat year round without dieting or counting calories?  [12:09] Salt is important to have in your diet if you’re working out heavily.  [14:56] What dinner looks like in my house.  [17:05] The other proteins I’ll source for dinner.  [18:18] All of the food recommendations I’ve made don’t follow any diet. I just eat this way.  [20:20] My number one goal in life.  [23:21] Don’t wait until it’s too late to prioritize your health.  [24:28] Learn more about how I stick to a very low body fat percentage without dieting.  [26:31] Going to the gym in the middle of the day is part of the work day for me.  [29:10] Find a long term thing that works for you because counting calories isn’t it. Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram   Nuco Coconut Wraps Nordic Naturals Celtic Salt Primal Kitchen Butcher Box Keto Cups by Eating Evolved

The most important lesson this pandemic has shown us is how important it is to get healthy right now. Those most affected by Covid have by and large been those who are already unhealthy. So, did you learn the most important lesson? If not now, then when will you make changes?  The science has shown that when Covid kills it’s through causing a cytokine storm. Essentially it creates massive inflammation in all areas of the body and the body becomes overwhelmed. For people who are generally healthy, the effects of Covid are minimal.  When you already have a ton of inflammation in your body because of how you live, you cannot process more inflammation. This is when hospitalization and, in lots of cases, death occurs.  But the mainstream media and news outlets don’t want to talk about these details. Instead they spread fear and hate. We all need to pay greater attention to our health so that we’re here in 20, 30, 40, 50, 60 more years. Our friends and family deserve it.  Listen in for some quick tips on lowering your inflammation, where to start with meal ideas, and to learn why now is the best time to take back your health. You are the only one responsible for your health. Are you going to live up to the responsibility?    In This Episode: [00:21] Welcome back! [01:41] Your health is the most important thing in your life. Prioritize it.  [04:17] We need to have a sense of responsibility regarding our health.  [05:18] If you’re not going to prioritize your health now, then when are you going to do it?  [07:46] The basics of reducing inflammation in the body.  [09:44] A good place to start if you need ideas for what to eat.  [11:04] This is the time to change your health for the better.  [13:06] Replace either your breakfast or your lunch with a superfood smoothie.  [14:35] It’s time to connect to this thing from an emotional standpoint.  [17:00] What the media and news should be telling us rather than spreading fear.   Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram

We’ve all experienced pain, but how much of it is physiological and how much of it is psychological? I’m asking this question because I recently had a really bad bout with pain and it reminded me about the work of Dr. John Sarno.    Dr. John Sarno did a ton of research around the Mindbody Connection. He started his career as a regular doctor, assessing physical trauma and prescribing pain meds or surgery as needed. All was well until he realized that his patients didn’t always get better after the initial issue was treated.    For instance, he’d have people come in for a back injury and then years later they were still feeling pain. Not ALL of his patients experienced this phenomenon though. What was it that kept some people in pain while others were perfectly fine?    He started doing research on the placebo effect and made huge strides in connecting pain in the body to a psychological origin.    Listen in as I share more about his work and why it helped me very recently overcome pain that I thought was caused by an injury. 80% of the people who read his books or listen to his lectures are healed of their pain immediately. Wouldn’t it be nice to leave the pain behind?    You can! In This Episode: [00:17] Who this episode is for and who it is not for.  [02:16] If you do not believe that your mind plays a role in your health, then stop listening now. [04:26] So many people are in pain, but they don’t have to be. [05:13] The three books by Dr. John Sarno that inspired this episode.  [08:23] Dr. Sarno is no longer alive but his lectures can be found on YouTube. [09:43] He classified all muscular pain as TMS: Tension Myositis Syndrome. [11:40] I don’t believe it’s right for a doctor to give a timeline on someone’s life. Learn why. [14:29] In general, if you believe the mind can heal the body, then keep listening.  [15:50] Learn who is most likely to have pain due to TMS.  [18:45] Dr. Sarno started off as a regular doctor and realized that there were common traits between people who suffered from pain and those who didn’t. [21:55] Inflammation in the body has been linked to Alzheimer’s as well.  [22:59] Another thing to check out if you’re in pain is whether or not you have any vitamin or mineral deficiencies. [24:10] Assuming there is nothing wrong with you but you have chronic back pain, it may be mindbody related.  [25:32] 80% of people who read through Dr. Sarno’s books and listening to his lectures notice a reduction of pain.  [27:35] What TMS really is and how your mind tries to overcome it. [30:22] Dr. Sarno’s books help eliminate the fear that comes with bad diagnoses.  [32:56] I’m sharing this because I experienced this healing first hand. Hear this story.  [34:54] The pain you feel is sneaky because it typically makes sense, but it’s not a physical issue.  [39:02] Be open minded and go do some research!     Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram   You Can Heal Your Life by Louise Hay Healing Back Pain by Dr. John Sarno The Mindbody Prescription by Dr. John Sarno The Divided Mind by Dr. John Sarno Changing Belief Systems with NLP by Robert Dilts The End of Alzheimer’s by Dale Bredesen Dr. Sarno Methodology Lecture   Episode 29: The Top 10 Supplements Most People Should Take Episode 28: Why I Eat More Fat to Lose Fat

I’m in the process of writing a book! This has been a long road and process, but I’m very excited to share the introduction and first chapter with you. You are the ultimate insider in this process so let me know if there is anything you’d like to see in a book all about peak performance and health.  Be prepared to start strong with this book. Living a healthy life requires dedication to making good decisions about diet, exercise, supplements, and personal development. Step one, start to identify as someone who lives healthfully.  Do you smoke?  Hopefully the answer to that question is no. If that’s the case, then when someone offers you a cigarette, what do you say? Most likely the answer to that question is, “I don’t smoke.” You’ve internalized the identity of a non-smoker so deeply that it’s an automatic response to say that you simply don’t smoke.  This same process can and should be applied to your identity as it relates to health.  This is just one amazing nugget from this snippet of the book. Listen in to hear more of them and hear the action steps I’m giving you at the end of chapter 1.  What do you think? What are your thoughts on the possible title choices? Shoot me an email. Let me know your thoughts, feedback, and ideas.   In This Episode: [00:15] We are releasing a book later this year and I’m sharing the first chapter! [02:27] I’m sharing the introduction to my new book.  [04:09] The exact visualization I practice every day that has changed my life.  [05:21] Learn the most important questions I’ve ever been asked.  [06:57] To effect change in our lives we have to change our identity.  [09:37] For many it only takes the offer to slip off the path, but if your identity is that you do or don’t do something, your choices become no brainers.  [10:44] How do you change your health identity?  [11:38] Hear limiting beliefs that you’ve likely heard other people say.  [12:44] Once we change our beliefs we change our identities which then leads to change in health.  [13:34] Learn one thing you can do to start making changes today.  [15:06] We rarely realize how external factors impact our belief systems and behavior.  [17:10] Those in the most pain are incentivized to make the most dramatic changes.  [19:35] Your choices determine how hard or easy your life will be.  [21:58] Nothing tastes as good as health feels.  [22:41] Hear the chapter 1 action steps you can take to change your life and health.  [25:46] You are what you consume. If you want to be healthy, listen and read things that are all about health.   Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram  

Dr. Tom O’Bryan is a recognized world expert on gluten and its impact on health. He holds five different positions at Harvard studying the role of gluten in overall health. His work has garnered him international recognition and he’s a highly sought after speaker on all things gluten.    He joins me today to chat about the dangers of gluten, how it affects overall health, and the role of the gut in various autoimmune disorders. It’s amazing to hear him break down complex body processes in an easy to understand way that really drives home the need for ongoing education.    For instance, he notes that our bodies are almost exactly the same at a cellular level as the bodies of our hunter gatherer forefathers. When they would gather food, they trusted their senses of smell and taste to determine if the food they found was still good.    If for some reason the food was spoiled or harbored a bacteria that the acid in their stomachs couldn’t kill, the body would fire an immune response. This is the basis for leaky gut. In ideal conditions, the leaky gut is meant as a protective response.    Nowadays however, we are overloading our system and constantly exposing our gut to gluten. Gluten has a very similar protein map to that of bad bugs in food. This means that our gut is constantly fighting against the “bug” that is gluten which leads to chronic leaky gut.    Like I said, this is truly fascinating. Listen as he shares ways you can start to turn the tables and start living a more healthful life. Everything from how to structure your diet to ways of empowering your mind. Dedicate just 1 hour each week to living a healthier life and you’ll be amazed at the differences you see.   In This Episode: [00:00:17] Welcome Dr. Tom O’Bryan to chat about gluten and overall health.  [00:01:37] Why is gluten such a problem and how is it affecting our health?  [00:03:39] Learn the two triggers of leaky gut and why gluten is not bad for you. Bad gluten is bad for you.  [00:06:12] Gluten activates intestinal permeability in all human beings. Learn more.  [00:11:36] What should the average person be looking out for with regard to gluten and gluten reactions?  [00:14:20] Leaky gut is actually meant to be a benefit to the body by removing harmful bacteria.  [00:16:02] Gluten has the same protein structure as bad bugs which is why the body fights it. The repeated ingestion of gluten laden products is what causes intestinal distress.   [00:21:05] What should you do now that you know more about the relationship between gluten and gut health?  [00:24:37] Phthalates are accumulative. Years of exposure compound to create huge health issues both in your body and that of your offspring. [00:30:47] Dr. O’Bryan shares his thoughts on the good vs bad vs ugly with regard to gluten in food.  [00:34:47] How your cellular regeneration is impacted by your lifestyle and the food you eat.  [00:40:10] What does he advise people with regard to gluten and what is safe and not safe?  [00:44:08] 36% of all the molecules in your bloodstream are the exhaust from your gut.  [00:48:40] Are there any carbs that are okay or should we avoid them completely?  [00:52:09] How using vegetables and functional medicine helped one of his colleagues reverse MS.  [00:56:19] Ways to determine if you’re suffering from inflammation due to gluten responses.  [01:00:01] Connect with Dr. O’Bryan if you are experiencing symptoms but unable to find the cause.   Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram   Dr. O’Bryan’s Website Free Kickstart Guide Dr. O’Bryan on Facebook Dr. O’Bryan on Instagram Dr. O’Bryan on YouTube Dr. O’Bryan on LinkedIn

Peak performance is different for everyone. It’s one thing to know this intellectually and it’s another to have someone as well versed in health and longevity as Dr. Mike T. Nelson confirm it. Dr. Mike joins me to chat about VO2 Max, Heart Rate Variability, and diet for performance and longevity.    Dr. Mike has been has spent the last 18+ years researching the roles of oxygen absorption and heart rate on longevity and performance. While he doesn’t like the term “biohacking” he has found that there are ways to determine and increase your longevity through targeted diet and exercise.    But what works for me may not work for you. It all depends on your overall goals and exercise regimen.    He is sharing various ways that you can determine your VO2 Max, how to continue to measure it and why it’s important to know and understand. We also dive into the role of heart rate variability on longevity and ways you can measure yours.    Of course we also chat about diet and whether or not there is a standard diet one could use while working to increase overall performance and output.    This was a fantastic conversation and Dr. Mike provides fantastic ways to do your own studies and how to properly use your findings to better your overall performance.   In This Episode: [00:11] Learn about Dr. Mike T. Nelson’s background and how he started in health and longevity. [04:09] How does he define metabolic flexibility and what are the benefits?  [06:55] Is there a right and wrong way to implement metabolic flexibility?  [10:22] How the VO2 Max test should be used when determining your approach. [13:04] Learn more about one way of testing VO2 Max and what to measure.  [16:56] What advice does he have for those people who aren’t good at using fat as fuel?  [20:24] If you don’t have equipment to determine your VO2 Max you can instead do this. [22:19] His thoughts on strength training versus cardio. [24:48] The hallmarks that they look for with regard to longevity. [27:19] Dr. Mike shares his thoughts on chronic cardio and what makes sense for people to do.  [32:26] Is high intensity training better for your VO2 Max?  [35:02] Learn more about heart rate variability and why it’s important. [40:34] The pros and cons of using the Oura Ring.  [43:50] Why is physiologic flexibility important and how can we recover more quickly?  [46:34] Learn about the five homeostatic regulators and why they impact recovery.  [49:29] How to pair your parasympathetic regulars with the appropriate stimuli.  [51:40] Does he have a preferred contraption for ice baths? [55:09] Connect with Dr. Mike   Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram   Oura Ring Mike’s Website Cold Plunge Freezer Hack  

You only want to live longer if you’re doing so in a healthy manner. Longevity when you’re in pain or feeling terrible is something of a curse. Listen as Oz Garcia shares his thoughts on living with energy in your 70’s and beyond.    Oz Garcia is a huge name in the world of biohacking and anti-aging. He’s been helping people age in a healthy way for many years and he’s extremely knowledgeable about what it takes to live a long, healthy life.    He works with everyone from celebrities to laymen helping to create individualized programs that build stronger, healthier bodies. He joins me today to chat about his methods, his thoughts, and what he’s learned as he’s reached his own later years.    If you’ve been struggling to get started with a good functional health program, then you won’t want to miss out on this conversation. Oz details why sleep is important at every age and stage of life. He’s also digging into his own diet and why he’s made the choices that he has. He also notes that his diet isn’t the right diet for everyone.    Most importantly however, is his focus on building a strong and flexible brain. Your brain is your key to making true change in your life. Creating mindfulness practices, moving your body, and reading are all integral to living a long healthy life.    Listen in to hear all of Oz’s amazing advice and recommendations.    In This Episode: [00:16] Oz Garcia joins me to chat all about anti-aging and living with energy in your later years.  [01:24] Listen as he shares his background, work and how he got started in biohacking.  [07:37] What are some of the biggest changes in learning he’s seen over the years?  [10:02] Learn more about the history of social behavior and how it has impacted overall health and changing ideology. [15:25] What should you focus on as you get older?  [18:53] Why he has a very plant heavy diet.  [21:29] How the human palate and brain work together to keep you stuck in unhealthy patterns.  [24:06] Does he avoid any particular foods?  [30:21] What he does for dessert.  [34:12] Oz’s advice for people who are struggling to make changes.  [38:14] You have to think through your decisions when you’re overcome with cravings.  [40:53] Learn more about the Waking Up App and how it helps with mindfulness.  [43:53] Your practices have to follow you no matter where you go.  [46:53] Oz shares his final words of wisdom.  [47:17] Connect with Oz.   Links and Resources: Peak Performance Life Peak Performance on FacebookPeak Performance on Instagram   Waking Up by Sam Harris Waking Up App NuCalm King Corn Documentary One Stop Regeneration