Age Less / Live More

How to Recover from Exercise with Dr. Andy Galpin --------------------------- Has this ever happened to you? You’re on a roll with a new exercise routine. You’re going to yoga or the gym every day. You feel stronger and energized, and maybe you even lose some weight. Then you get injured. You hurt your back. Or your knee. Or your shoulder. You miss a few days, take some pain Once you’ve fallen out of the routine, it feels impossible to start again. One small injury suddenly can turn your active lifestyle into a sedentary one - and what do you do? Rest, ice, compress, elevate? Ibuprofen? What else? On this week’s podcast, we’ll explore recovery and pain relief with Dr. Andy Galpin. Listen & learn: Why it’s so hard for most of us to interpret research The double-edged sword of siloed experts  Rest, ice, compress, elevate?  Ibuprofen?  Links & Resources Andy’s Website ABOUT OUR GUEST Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. A lifelong athlete, Andy played college football, competed in weightlifting, and Mix Martial Arts. His current focus is Sports Nutrition, Exercise Physiology, Designing Exercise Programs, Applied Strength and Conditioning. He’s the co-author of a book called, Unplugged. Nutritional Tip of the Week: How Much Salt Like the Show? Leave us a Review on iTunes

The Future of the Quantified Self Movement with Dr. Michael Snyder ---------------- What if a $50 smart watch could give you early warning signs for illness, infection, and even disease? Prevention costs less and is more effective than just about any cure, but most of us don’t even manage to get an annual checkup at the doctor. This needs to change. On this week’s podcast, you’ll meet a leading researcher in the quantified self movement actively working to democratize data and personal health. Listen & learn: Genomics, proteomics, and omnics What you can learn from elevated heart rate The future of wearables Big data for health - will it happen? Links & Resources: Dr. Snyder’s Book Join the Case Study Group ABOUT OUR GUEST Dr. Snyder received his Ph.D. at California Institute of Technology and carried out postdoctoral training at Stanford University. He is a leader in the field of functional genomics and proteomics, and one of the major participants of the ENCODE project. He’s the author of the book: Genomics and Personalized Medicine: What Everyone Needs to Know.  Nutritional Tip of the Week: Melatonin Like the Show? Leave us a Review on iTunes

How to Control Your Fearwith Dr. Amy Silver ---------------------------Humans are hard-wired to fear anything that puts us in harm’s way. But what do you do when fear keeps you from taking the necessary risks toward achieving your goals? Worried you might choose the wrong major in college? You probably will. Worried you’ll choose the wrong partner and get your heart broken? That will almost certainly happen. What if you start a new exercise routine and get an injury? Yup, that will likely happen too. On this week’s podcast, psychologist, Amy Silver, will help you learn how to navigate the complexities of fear.    Listen & Learn How social anxiety has heighted since the pandemic How to determine if fear is adaptive or debilitating Nature vs. nurture - where does fear come from?   Resources & Links:Dr. Amy Silver’s WebsiteABOUT OUR GUESTAmy is a Clinical Psychologist and has published in dozens of journals and magazines. She is the author of Conversations Create Growth, Brace for Impact, and her newest book, The Loudest Guest: How to control your fear.  Nutritional Tip of the Week: Raw Eggs Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

An Introduction to Mindfulness Dr. Shauna Shapiro ----------- Where were you when you learned that U.S. president #45 was elected? Do you remember the day when Kobe Bryant’s helicopter crashed? How about your birthday three years ago - do you remember that one? What about your significant other’s birthday last year? We often get caught up in the lives and events of other people more than our own, and while it’s easy to blame smartphones, this tendency for distraction predates the internet. Humans are distracted by nature which is why mindful focus is so highly-revered and sought after. On this week’s podcast, psychologist, Shauna Shapiro, will help you get started with practice.  Listen & Learn Why intention, attention, and attitude define a mindful state How most people are distracted 47% of the time  How to be non-judgmentally present  The importance of self-compassion  Links & Resources: Dr. Shapiro’s Website ABOUT OUR GUEST Dr. Shauna Shapiro is an author, clinical psychologist and an expert in mindfulness. She is a professor at Santa Clara University and has published over 150 papers and three books on mindfulness. She has a TEDx Talk called, The Power of Mindfulness. Her newest book is called, Good Morning I Love You.  Nutritional Tip of the Week: What time to Exercise Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Brain Health Matters Dr. Dale Bredesen  ------------- The FDA approved a new Alzheimer’s drug, Aduhelm, and it’s estimated to cost medicare $57 billion per year. In the wake of the approval, three FDA advisory panel members resigned and medical professionals, patients, and taxpayers are understably worried. That’s a boatload of cash. Does it even work? My guest on this week’s podcast believes that the approval occurred simply because neurodegenerative diseases are such a huge issue with so few effective treatments. Perhaps the review board felt they needed to green light something?  In case you didn’t know, neurodegenerative diseases are the third leading cause of death worldwide, but unless it’s a Hollywood actor or professional athlete that is ill, almost no one talks about brain health.   Listen & Learn:   Why amyloid plaque is not all bad, and can even be neuroprotective  Why mild cognitive impairment (MCI) is not mild at all  How the “slow reaper” of neurodegenerative diseases makes them easy to overlook   Insulin sensitivity, mild ketosis, fiber and fat for brain health  Links & Resources Apollo Health End of Alzheimer’s Book ABOUT OUR GUEST Dr. Bredesen is an expert in neurodegenerative diseases. He held faculty positions at UCSF, UCLA and the University of California, San Diego. He directed the Program on Aging at the Burnham Institute. He was the founding president/CEO of the Buck Institute. He’s the best-selling author of The End of Alzheimer's. Nutritional Tip of the Week: Pesticides Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Meditation & Neurofeedback with Ariel Garten --------------------You’re probably tried meditation apps, but have you tried measuring your brain wave states during your meditation practice? Meditation informed by real-time neurofeedback is now possible, and if you’re a numbers person, it might be just what you need to “see” your results and remain motivated to keep going. On this week’s show, we’ll explore brain tech and mind-body practices.  Listen and learn: How EEG can measure meditation  How to best use neurofeedback during meditation  Gamification and quantification of mind-body practices Links & Resources: Muse ABOUT OUR GUEST Ariel is a neuroscientist, former psycho-therapist, former fashion designer, and the co- founder of the neurofeedback assisted meditation headband, Muse.  Nutritional Tip of the Week: Fermented Foods Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Exploring the Hathapradipika Dr. Jim Mallinson -------------- Most yoga teachers cite the Yoga Sutras as the original source of modern practices, but the Hathapradipika is a much more relevant text that is rarely read or referenced. Written by Svatmarama in the 1400s, this is one of the first writings that codified the practices of Hatha Yoga: yoga poses, breathing exercises, kriyas, and mudras. For anyone interested in the roots of modern practice, this is a fascinating historical exploration. Dr. James Mallinson leads the discussion.  Listen and learn:  How the practices of hatha yoga differ from the philosophical tradition of yoga that predates it How yogis used poses, breath, cleansing exercises, and mudra Yoga then vs. now Nonsectarian practices used in sectarian context Links & Resources: Jim’s Online CourseRoots of Yoga Book ABOUT OUR GUEST James Mallinson is a Senior Lecturer in Sanskrit and Classical and Indian Studies at SOAS, University of London. He has published eight books, all of which are editions and translations of Sanskrit yoga texts, epic tales and poetry. His recent work has used philological study of Sanskrit texts, ethnography and art history to explore the history of yoga and yogis. He also wrote a book in collaboration with Dr Mark Singleton called, Roots of Yoga. Nutritional Tip of the Week: Black Pepper Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Dangers Modern Medicine with Dr. Robert Pearl -------------------- How much would you spend to feel healthy and energized? If you were truly sick, you’d probably spend everything you had to feel well again. The USA currently spends about 20% of GDP on healthcare, and if that meant we were all glowing with health and living our best lives, the price would be a bargain. But that’s not what’s happening. Our reactive healthcare system offers the most expensive, worst-performance outcomes of any system in the world. It’s bad for doctors, patients, and the economy. I’m not in any way qualified to offer solutions to this medical-industrial complex, but my guest on this week’s show is. Meet Dr. Robert Pearl, medical doctor and former HMO executive.   Listen & Learn How individual incentives are messed up in the medical system Why primary care physicians outperform specialists in terms of absolute impact  Why culture and the system are to blame, no one person Countries and cultures to model  Links & Resources Robert’s Books & Site ABOUT OUR GUEST Dr. Robert Pearl is the former CEO of The Permanente Medical Group (1999-2017). He was named one of Modern Healthcare’s 50 most influential physician leaders. He serves as a clinical professor of plastic surgery at Stanford University School of Medicine and is on the faculty of the Stanford Graduate School of Business. He is the author of two books, his latest: UnCaring: How the Culture of Medicine Kills Doctors & Patients. Nutritional Tip of the Week BCAA Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Sleep it Off with Stella Loichot ---- If you sleep badly, it can create a metabolic storm that leads to elevated stress hormones, food cravings, and increased fat storage. Poor sleep makes it very difficult to manage your weight over time. On this week’s podcast, we’ll talk about the role of sleep in the size of your waistline. Listen & Learn How poor sleep can lead to weight gain  Why daytime physical and mental activity can improve sleep When to track and when to stop Common missteps with caffeine and alcohol  How to ease your way into change  Links & Resources Stella’s Website Sleep & Metabolic Problems (research) ABOUT OUR GUEST Stella Lichot is Certified by the National Board for Health and Wellness Coaching (NBHWC) and trained in Behavioral Change, Motivational Interviewing, Weight Management and Diabetes Prevention Coaching. She is the author of the book, Sleep it Off.  Nutritional Tip of the Week Eating Local Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Improve Your Posture with Matt Hsu -------------------- Do you have a hunchback? Have high heeled shoes led to shortened hip flexors? Postural imbalances can sneak up on you in a matter of months as your body rearranges itself to new stresses and movement patterns. That’s the bad news. The good news is you can often reverse and correct your posture with self care. My guest on this week’s show will help you get started.  Listen & Learn:  Why everyone needs to train strength Start small, start slow, start now 4x per week, 20 minutes per session Passive therapy vs. self care Links & Resources Upright Health  ABOUT OUR GUEST NASM Corrective Exercise Specialist, ACE Orthopedic Exercise Specialist, Graduate of Egoscue Univs Angelesersity Posture Alignment Specialist Program, Graduate of the Dr. Ida Rolf Institute, B.A. University of California Lo Nutritional Tip of the Week Incomplete Protein Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes