Age Less / Live More

Two mice are genetically identical, but one ends up obese and yellow and the other ends up mousy brown and healthy as expected. What’s the difference? The mutated mouse’s mother was undernourished during pregnancy, and different genes switched on. Genetics load the gun, epigenetics pull the trigger. Most of us have the potential for exceptional health, but some of us enter the world with serious health disadvantages that make it much more difficult to survive and thrive. Your parents’ nutrition and even your grandparents’ diet might be influencing your genetic expression right now, today. Scary stuff, but potentially empowering too. Listen in on this week’s podcast to learn:  How low birth weight (

I have a challenge for you. Take a pencil to paper and map out your past five years on a line graph with peaks being the great experiences and valleys being the lows. I’d be willing to guess you have a deep valley (or two!) every single year, but what about a peak? What about a moment or an experience that you’ll cherish as a memory for the rest of your life? Do you have one?Most people who listen to the podcast value experiences over possessions, but are we doing enough to actively craft amazing moments in our lives? I’m not. I’d like to do better. Listen in on this week’s show to get ideas.  Listen & Learn:  Why it’s important to focus on your life resume, not just your work resume How to create peak moments in life Why natural + hard things can create magic How to live life on your own terms How to rethink your relationship with time  Links & Resources: Jesse’s Site 29029 Everest Site About Our Author: Jesse Itzler is the author of the books Living with a Seal and Living with the Monks, co-founder of Marquis Jet, and was involved in the Zico Coconut Water rise to success.  He's a former rapper on MTV and wrote and performed the NBA's Emmy Award-winning I Love This Game music campaign, as well as the popular New York Knicks anthem Go NY Go. He runs ultra-marathons and has a new venture called 29,029 where you summit a ski mountain again and again until you gain a total elevation equivalent to climbing Mount Everest. Nutritional Tip of the Week: Lemon Water in the Morning Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes

Steve Jobs had genius-level intelligence and built one of the largest and most influential companies in the world. This is impressive, but at the same time that Apple was achieving success, Jobs denied fathering his own daughter, was forced to take a DNA test, and ended up paying a tiny amount of child support for her entire youth despite having millions. I never met Steve Jobs, but universally, he’s portrayed as a jerk. He’s the super-intelligent guy that you’d rather not invite over for dinner. So what good is a high IQ if your family and friends can’t stand you? What is the point of success if you have no one to share it with?  Intelligence is often put on a pedestal, but the trappings are often glazed over. On this week’s podcast, we’ll unpack the “intelligence trap” and provide a new perspective on contextualizing brainpower. Listen & Learn:  Why smart people are prone to motivated reasoning  How entrenchment and earned dogmatism plague some of the best minds How to self distance to avoid the traps Why a growth mindset can keep you learning and changing with the times   Links & Resources: Intelligence Trap Book David Robson’s Site About Our GuestDavid Robson is a science writer based in London, UK, specializing in brains, bodies and behavior. He was a features editor at New Scientist for five years and is currently a senior journalist at BBC Future. He regularly features on the BBC World Service and his writing has also appeared in the Guardian, the Atlantic, and the Washington Post. His new book is called The Intelligence Trap.  Nutritional Tip of the Week: Weight Loss in 2020 Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes

I started moonlighting as a yoga teacher and nutritional coach in my 20s while I still kept my day job. I didn’t know if I could turn my passion into a career, so I dipped my toe into the water to see how it felt. I’m not going to lie, it was hard. It’s still hard, but I figured it out. I know many of my podcast listeners are yoga teachers, trainers, health coaches, and entrepreneurs; and many of you are in the early days of trying to figure out how to make things work business-wise. If that’s you, this week’s show is for you.  Meet Dr. John Beradi, the super-fit brain behind one of the largest nutritional coach training schools in the world, and a true voice of wisdom in a market that is in dire need.  Listen & Learn:  How combining your old skills with your new passion is where real success is hiding How to analyze and think creatively about new opportunities How to figure out what your clients really want  How to determine what it is that you have to offer  How to turn your passion into a body of work you’re proud of  Links & Resources Change Makers Book Change Maker Academy About Our GuestJohn Berardi, entrepreneur, is known as the co-founder of Precision Nutrition, the world's largest nutrition coaching, education, and software company. He's also the founder of Change Maker Academy, devoted to helping would-be changemakers turn their passion for health and fitness into a powerful purpose and a wildly successful career. Berardi has advised major corporations and professional sports teams. He was named one of the 20 smartest coaches in the world and 100 most influential people in health and fitness. Berardi lives in Ontario, Canada, with his wife and four children. Nutritional Tip of the Week: Crowding Out Bad Foods Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes

Loneliness, living alone and poor social connections are as bad for your health as smoking 15 cigarettes a day. It’s worse for you than obesity. And you’re much more likely to suffer from dementia, heart disease, and depression if you’re isolated and alone(1). The importance of social connections and touch has been proven in both human and animal models, but the solution is much less obvious. How do combat the loneliness epidemic? My guest on this week’s show has some excellent ideas. Listen & Learn:  How loneliness is one of the biggest risk factors for all-cause mortality The difference between feeling alone and feeling isolated How positive social connection is more important than just social connection Why education and volunteering can be simple ways to find connection   How our digital age is making loneliness the norm  Links & Resources: Dr. Harding’s Site The Rabbit Effect Book About Our Guest: Dr. Kelli Harding is a board-certified psychiatrist focused on emotional wellbeing and the interplay between mental and physical health. She’s the author of THE RABBIT EFFECT: Live Longer, Happier, and Healthier with the Groundbreaking Science of Kindness.    Nutritional Tip of the Week: Meat-Only Diet Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes

You could still smoke indoors when I moved to Spain in 2009. Thankfully, it was banned in 2010 as part of an on-going anti-tobacco campaign that has since failed miserably. Fifteen years ago, 32% of people smoked. Today, 34% smoke. Somehow, the US has managed to get smoking rates down to 14%, and yet, even with a nationwide campaign, consumption here goes up. Why?  My guest on this week’s podcast has spent much of her career studying and dissecting human habit formation and change. The reasons why you do what you do are not obvious and not even conscious, so changing them requires a deeper understanding of self.  Listen & Learn:    How the US anti-smoking campaign was so successful Why the “5 a Day” healthy eating campaign flopped The small role that motivation plans in your habits What mechanisms are at play when habits are formed  The roles of friction, cues, and beliefs in habit formation  Links & Resources:  Wendy’s Book & Site About Our Guest: Wendy Wood is a psychologist and the Provost Professor of Psychology and Business at USC where she has been a faculty member since 2009. Her primary research contributions are in habits and behavior change, along with the psychology of gender. She is the author of a new book Good Habits, Bad Habits. Nutritional Tip of the Week: Meal Timing Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes  

I’ve set a personal goal to live to be 122, and I specifically chose this number because it seems like a stretch but also totally within the realm of reasonable given my age and the advances in science. My children, I’m almost certain, will easily surpass my age simply because they have even more time for science to make it possible. So if 80 is the new 50, what does that mean for our hair, teeth, and liver? What choices should we make now to extend not just our lifespan but our healthspan too? My guest on this week’s show is a thought leader on longevity, and he’ll share his latest research from Harvard.  Listen & Learn:  How metformin, resveratrol, and NAD might be the ultimate pill stack for longevity we know of Why it’s important to get hungry Why you need to exercise to the point of breathlessness How 20% of your health is genetic, the other 80% is up for grabs How your choices today play out in your healthspan in the future Links & Resources:  Lifespan Book About Our GuestDavid A. Sinclair, Ph.D. is a Professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is best known for his work on understanding why we age and how to slow its effects. He’s the author of a new book, Lifespan, found on Amazon or at his site. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com Like the Show? Leave us a Review on iTunes

When you’re fasting, your body undergoes rapid healing that is very well-documented and exciting, but it’s also extremely impractical. When you spend a few days without eating, you’re weak, tired, hangry, and no good for much of anything except lying around the pool (hence the need for fasting resorts). But what if there was a way to get many of the same hormone-balancing and neuroprotective benefits of fasting while still eating and feeling good? This is where ketosis comes in, and while it’s turned into a fad diet, the real uses for the occasional reset are timeless and relatively simple to use. Listen & Learn: Why ketosis is anti-inflammatory How it takes time to adapt to eating healthier fat Why the real exciting health changes are in the boring middle (not the extremes) How to think about food and nutrition from a balanced perspective Why inflammation can often be the deeper underlying issue with many fads in health Links & Resources: Will Cole’s Website Will’s books on Amazon About Our Guest Dr. Will Cole promotes functional-medicine and specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com Like the Show? Leave us a Review on iTunes

My worst fear with aging is losing my cognitive abilities, forgetting my kids’ names, and just becoming an old fool. It’s easy to assume that the brain will go along with the body, but there’s pretty good evidence to suggest that your mental age can be a decade younger than your physical body’s age, but you have to start working on it now. On this week’s show, you’ll meet a neuroscientist whose mission is to help us all understand how to take better care of our brains.  Listen & Learn:  Why your brain needs 7-9 hours of sleep or you'll lose IQ points the next day How nutrition and hydration are essential for neural health  How exercise can dramatically slow brain aging  Why a sense of belonging is the number one factor in neural health  Links & Resources:  Tara Swart's Website Tara’s books on Amazon About Our Guest Dr. Tara Swart is a neuroscientist, leadership coach, author, and a medical doctor. She helps leaders achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Her newest book is called The Source. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com Like the Show? Leave us a Review on iTunes

Hormonal birth control has been directly correlated with weight gain, mental health problems, and decreased libido—not exactly an ideal mix when it comes to sexuality. But what are you supposed to do? What is the alternative? With anything health and wellness, all decisions are personal, but unfortunately, most decisions are uninformed.  Our guest on this week’s show will shed some light on the real concerns so you can make the decision that is right for you. Listen & Learn How the pill can make you attracted to less masculine men How birth control can lead to anxiety and depression Why non-oral hormones carry a higher risk for mental health problems How old school methods are worth considering in some cases  How a pill can have cascading effects throughout your mind and body  Links & Resources Sarah’s website  Sarah’s book About Our GuestSarah E. Hill, Ph.D. is a research psychologist and professor who studies health, relationships, and social behavior. Her research lab is located in the Department of Psychology at TCU in Fort Worth, Texas. She is also a writer, speaker, and author. Her book, This is Your Brain on Birth Control, is available on Amazon or on her website. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com Like the Show? Leave us a Review on iTunes