Today’s guest is Dr. Gina Poe. Dr. Poe is a renowned neuroscientist and professor of integrative biology and physiology at the University of California Los Angeles. Her lab and research focuses on how sleep impacts the brain, memory, learning, cognitive function, emotional health and more.    Today we discuss: How to improve the quality of your sleep, the different stages of sleep and why they are each uniquely important, why getting on a sleep schedule is a must for a good night’s rest, what you can do if you have trouble falling or staying asleep, how things like caffeine and alcohol impact your sleep, how to reset your circadian rhythm to optimize sleep, what it means if you wake up exhausted and much more.    What to Listen For: 00:00 Intro 01:28 How to know if you slept well 05:17 The 4 stages of sleep and why they are each important  10:48 How much sleep do you actually need? 12:51 Is waking up in the middle of the night unhealthy? 14:42 Can we adapt to new sleep schedules? 15:58 Are naps healthy? 17:19 What to do if you wake up in the middle of the night 20:39 How caffeine and alcohol impact sleep 23:05 Screen time and sleep 24:31 What to do if you’re having trouble falling asleep 25:38 What disrupts sleep the most? 27:43 Reducing anxiety to improve sleep 31:05 How to reset your circadian rhythm  33:04 Do sleep trackers work? 37:16 Alarm clock or wake up on your own? 38:56 Why do people wake up exhausted? 41:56 The dangers of sleep deprivation  44:36 Can you reverse the impacts of sleep deprivation? 46:26 Supplements for sleep 48:47 Sleep’s role in healing trauma 55:25 The importance of exercise for improving sleep 56:43 Why do we dream about things that we think about? Episode Resources: Gina | Website, Twitter     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is Thomas DeLauer. Thomas reaches more than 15 million viewers monthly (on average) through his Youtube channel, where he translates experience and learning from his own health transformation utilizing intermittent fasting and other forms of nutrition into actionable steps for his dedicated community of nearly 3.4 million subscribers.   Today on the podcast, we discuss: how Thomas's challenging childhood inspired him to become the person and Father he is today, why intermittent fasting transformed his life and tips for fasting properly, Thomas's incredible weight loss journey (he weighed nearly 300 lb) and how he has overcome various obstacles in his life, the habits you should focus on for optimal health, how to break free from unhealthy patterns and much more.  What to Listen For: 00:00 Intro 01:12 Where would Thomas be without fitness” 03:37 Experimenting with drugs as a kid 05:25 Thomas’s dysfunctional childhood 09:24 Being results oriented is tricky 11;40 What was school like? 15:24 Thomas becomes clinically diabetic 20:56 THIS moment inspired Thomas to lose 100 lb.  22:50 Intermittent fasting transformed his life 25:22 Dealing with self doubt  27:23 The relationship with his wife 31:43 The rest of his weight loss journey and becoming a content creator 36:21 Seeking validation through social media 38:12 Healing from his childhood 40:41 Being a Dad 43:25 The benefits of fasting and how to do it right 51:29 Ending the dogma in the online nutrition space 54:40 What people should pay attention to regarding their health Episode Resources: Thomas | Instagram, YouTube     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is Dr. Tommy Wood. Tommy is a neuroscientist who has coached world class athletes in a dozen sports.  He received his undergraduate degree in biochemistry from the University of Cambridge and his medical degree from the University of Oxford, and he also has his PhD in physiology and neuroscience. Tommy is currently a Research Assistant Professor of Pediatrics at the University of Washington, where his research interests include identifying modifiable factors that contribute to brain health and cognitive function across the lifespan and more. Today we discuss: what causes cognitive decline and what you can do to reduce your risk of Dementia/Alzheimer’s, which physical activities and dietary patterns are best for improving cognitive function and limiting cognitive decline, why dancing and certain activities are so powerful for stimulating the brain, how to reverse chronic stress and cognitive impairment, the controllable risk factors for Dementia/Alzheimer’s and much more.  Thanks to today’s sponsor:   Just Thrive:   https://justthrivehealth.com/   Use Promo code "Doug" at checkout to receive 20% off your order What to Listen For: 00:00 Intro 1:34 What is cognitive decline? 6:41 How to reduce your risk of Alzheimer’s 9:48 How to use nutrition to improve cognitive function  12:42 Nutrients that are necessary for brain health 15:00 Muscle mass mitigates cognitive decline 18:47 Why is strength training beneficial for the brain? 22:37 What types of physical activities improve cognitive function the most? 27:13 Why is dancing so beneficial for the brain? 29:22 When does learning a new skill become a habit? 31:12 Why retiring early might be a bad idea 36:32 How does blood sugar impact cognitive function? 40:09 How to reverse chronic stress 44:47 Preventing Alzheimer’s (after you experience cognitive impairment) 47:22 Why screen time can be good for your brain  Episode Resources: Tommy | Instagram, Podcast     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

​​Today's guest is Lauren Hubert MS, RD. Lauren is the Registered Dietitian and weight loss expert behind the brand The Sorority Nutritionist (TSN) where she helps women learn how to eat for sustainable fat loss. In a world where fad diets and contradicting information on the Internet is always making us believe we need to be restrictive and miserable to lose weight, TSN is disrupting the weight loss space by teaching women how to eat and approach weight loss with a simple, flexible and actually enjoyable approach. In this episode we talk about why you don’t need to go “low carb” to lose weight, why most people underestimate how much they actually eat, how to build healthy eating habits that last, how to prevent self-sabotage after messing up on your diet, how to effectively track your progress, non negotiables for weight loss and more. Thanks to today’s sponsor:   Paleovalley:   https://paleovalley.com/   Use Promo code "Doug" at checkout to receive 15% off your order What to Listen For: 00:00 Intro 01:15 The “low carb” myth 04:58 Tracking calories properly 09:07 Developing healthy habits that last 11:27 What to do when you don’t see results 13:15 Does she refer people to therapy? 16:09 How to prevent self sabotage when dieting  18:49 Remaining optimistic on the journey  23:54 Eggless breakfast ideas 25:43 How to eat foods that you don’t like 27:29 Being too obsessive with food 29:59 Healing an unhealthy relationship with food  32:09 Reducing stress while dieting 34:01 The problems with the nutrition education system 38:57 Eating for weight loss AND longevity  45:16 Snack ideas 47:57 Organic vs non-organic  49:09 Incorporating “unhealthy” foods 51:20 Estimating how many calories you should be eating Episode Resources: Lauren | Instagram, Website     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

​​Today's guest is Khalil Rafati, the founder of the renowned smoothie bar and juice chain Sunlife Organics. He possesses one of the most insane and inspiring recovery stories I have ever encountered. In Khalil's darkest moments, he found himself hopeless and homeless on Skid Row in LA. Miraculously, he managed to crawl his way out of that difficult situation, seek treatment, and ultimately find sobriety. Through the relentless pursuit of personal growth, finding purpose, and self-discovery, Khalil has attained nearly two decades of sobriety and is living the life of his dreams. However, his recovery journey has not always been easy, marked by numerous ups and downs that we delve into deeply today. We explore Khalil's gripping story, tracing his path from homelessness on Skid Row to achieving long-term sobriety. We also dive into the challenges of early sobriety and how Khalil's responsibility of caring for his dying mother provided the necessary focus for his recovery. Khalil shares why he believes being an addict is a superpower and credits it for his ability to build the empire of Sunlife Organics without any formal education or experience. Furthermore, we discuss his healing journey, including how he transformed his relationship with external validation and fame and much more! Thanks to today’s sponsor:   Just Thrive: https://justthrivehealth.com/ Use Promo code "Doug" at checkout to receive 20% off your order What to Listen For: 00:00 Intro 01:15 Becoming Khalil 3.0  06:36 Addiction is a superpower 12:55 Fame and external validation 17:17 Khalili gets humbled 23:33 Morning routine 27:32 Homeless on skid row 34:53 Early sobriety 39:09 How did success impact his recovery? 42:31 Becoming Khalil 4.0 47:55 Advice for addicts who are newly sober Episode Resources: Khalil | Instagram, Website     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is Tracy Tutor. Tracy is a luxury real estate agent and the star of the hit TV show, Million Dollar Listing LA. We talk about what is really going on with the real estate market and why she has expanded her business outside of California. Tracy opens up about why she is going back to basics when it comes to being a realtor and how she remains confident during the turbulence of the current market. We also discuss reality TV drama, how her show is different then Selling Sunset and what parenting is like being in the public eye. Our chat goes in depth into Tracy’s wellness routine, her most meaningful fitness accomplishment and more!  What to Listen For: 00:00 Intro 01:15 Expanding her business to Texas  04:20 The benefits of a slow real estate market 06:22 Tracy’s thoughts on the current market 09:30 Is it a buyers or sellers market? 11:00 How does she remain optimistic? 14:19 Tracy’s going back to basics  20:25 Scandoval/reality TV drama 25:19 How does she remain authentic? 26:35 Parenting as a celebrity/Mom guilt 31:48 Tracy’s health/fitness routine 35:31 Gwyneth Paltrow 38:29 Why Tracy loves weight lifting  42:28 Do her kids workout? 44:00 Does Tracy sleep well? 46:11 What’s next for her? Episode Resources: Tracy | Instagram, Website     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is world-renowned coach, speaker and author Alan Stein Jr. Alan spent 15+ years working with the highest performing basketball players on the planet including Kobe Bryant, Kevin Durant and Stephan Curry. He now teaches audiences how to utilize the same strategies in business that elite athletes use to perform at a world-class level. Alan inspires and empowers everyone he works with to take immediate action and improve mindset, habits and productivity. Alan shares how to build and maintain self-confidence, how to detach from outcomes and embrace the process, why it’s so important to stay focused on your effort and attitude, how to stay present while experiencing stress and use it to your advantage, how to develop discipline and create long lasting changes in your life and more.  What to Listen For: 00:00 Intro 01:27 How to build sustainable confidence  04:17 Does failure build confidence? 07:14 You can’t change the past 10:30 How to stay PRESENT 14:19 Control your effort and attitude  18:28 Stack small wins 22:30 Learn to love the process 26:47 Stress, stagnation and burnout 30:45 Using stress to your advantage 35:15 Wants vs. needs 38:00 How to escape the victim mindset 40:50 Overcoming the fear of rejection  44:58 Visualization and manifestation 48:10 How to make a comeback Episode Resources: Alan | Instagram, Website     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is Tina Anderson. Tina is the CEO, and co-founder of Just Thrive, a gut health supplement company. In this episode, we'll be diving deep into the topic of gut health and the importance of maintaining a healthy gut. Tina will be sharing her knowledge and expertise on the symptoms of poor gut health, what causes it, and what you can do to improve it. We'll also be discussing the role of probiotics, what to look for when buying probiotics, and why not all probiotics are created equal. We also get into the importance of fiber, fermented foods and chat about  elimination diets and much more!  What to Listen For: 00:00 Intro 01:17 Signs that your gut is unhealthy  02:44 What causes poor gut health?  05:14 How to heal your gut 07:42 Can a probiotic fix gut health issues? 11:39 How to shop for a probiotic  14:28 How often should you take a probiotic?  16:15 Why did she start Just Thrive?  18:57 Benefits of probiotics/why they may cause bloating 23:19 Fiber is important! 24:31 Prebiotic vs probiotic   25:47 Poor gut health vs. food intolerances 27:14 Fermented foods    28:48 How to eat a diverse group of foods (while busy) 31:27 Managing stress Episode Resources: Just Thrive | Instagram, Website     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is Chase Chewning. Chase is an Army Veteran, he’s a health coach and the host of the wildly popular podcast, Ever Forward Radio. Before going from health coach to podcaster, Chase served in the military and after six years of active duty, he was medically discharged due a string of injuries that ultimately required him to have bilateral reconstructive hip surgeries. After learning how to walk again, exercise as medicine, making healthy lifestyle modifications and helping others do the same became his passion. In today's conversation, we dive deep into Chase’s story and chat about how the loss of his father during his time in the Army led to a path of self-sabotage, causing emotional pain and physical injuries that ultimately forced him to retire from the military. We also discuss how he transformed his mental health and dealt with his suppressed, deep-rooted trauma. Chase also opens up about his struggles with male friendships and the recent discovery of his true self. A major theme of today’s convo revolves around how he's turned his gratitude for his past experiences into a career of helping others transform their bodies and minds, inspiring them to live a life ever forward.  What to Listen For: 00:00 Intro 01:51 Prioritizing his mental health 04:44 Chase hits an emotional rock bottom 10:53 The death of his father  15:42 Chase gets medically discharged from military  19:19 Dealing with anger 25:05 Gratitude for the past 28:32 Rebuilding his life & becoming a health coach 33:38 Processing his pain and trauma 38:23 Why does Chase struggle with male friendships?  45:06 You must be able to get vulnerable with YOURSELF  46:50 Chase’s identity crisis   51:05 A deeper level of healing    55:05 Living a life ever forward Episode Resources: Chase | Instagram, Website, Podcast     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov   Learn more about your ad choices. Visit megaphone.fm/adchoices

Today’s guest is Jason Wahler. Jason is a popular reality TV personality and recovery advocate, who is dedicated to raising awareness about substance abuse and mental health. In today’s episode, Jason shares his personal journey with addiction and how his very public relapse a few years ago prompted him to make significant changes to maintain his sobriety. He talks about detoxing from drugs while his wife was giving birth to their first daughter, and offers advice for those with loved ones struggling with addiction. Jason also discusses rebuilding his self-worth, how he has forgiven himself and rebuilt trust with others, and the self-destructive nature of addiction. Jason lives in Nashville and we also discuss how he is managing his mental health following the horrific tragedy that occurred a few weeks ago.   Thanks to today’s sponsor:   Paleovalley:   https://paleovalley.com/   Use Promo code "Doug" at checkout to receive 15% off your order What to Listen For: 00:00 Intro 01:32 Nashville tragedy (Jason lives there) 04:44 What’s the most difficult situation he has faced?  06:54 Changes he’s made to maintain his sobriety  10:20 What caused his mental health struggles as a kid?  11:35 Going on reality TV while battling addiction  14:35 When did things get bad? 18:00 Why do addicts self-destruct?  20:24 How did his wife help support him/hold him accountable 22:07 Detoxing in the same hospital where his wife was giving birth  24:41 Lying about sobriety   29:19 What was rock bottom?  32:24 Being honest about his relapse on social media  35:05 Rebuilding his self worth  38:37 Forgiveness 41:39 Rebuilding trust with his family 42:57 You’re a product of your environment  Episode Resources: Jason | Instagram, Website     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov     Learn more about your ad choices. Visit megaphone.fm/adchoices