Renee Belz & Lauren Sambataro

People today are over-stimulated, stressed, exhausted and still try to push through because that’s what society (and our over-stimulated brains) says to do.  But we need to rest! Self-care goes beyond rest and recovery. Self-care is the act of taking responsibility for all of your needs: body, mind and spirit.  This is a paradigm shift! It’s not about working harder, longer, and faster anymore, because this only makes us sick and miserable. You have to slow down to speed up!SHOW NOTES: 1:25 Welcome to the show!2:39 Self-Care Awareness month3:19 Definition of Self-care6:16 #1 Factor7:28 Our current state of affairs!8:23 Why do you NEED to workout?9:24 U-shaped relationship between exercise and immunity10:05 Tips for Self-Care10:53 What to eat when you're run down13:51 The healing power of nature14:37 The RIGHT type of exercise15:35 Fancy recovery hacks18:10 How it makes you hotter19:05 Debate/Controversy21:05 Renee’s personal experience24:24 Renee's top immune boosting supplements27:48 Lauren's personal experience34:15 Renee’s favorite hack36:02 Lauren's favorite hacks37:33 Low-EMF Infrared saunas38:13 The AmpCoil 39:37 Thanks for tuning in!RESOURCES:RebounderPortable SaunaClearlight Sauna Sunlighten SaunaAmpCoilJOOVV Red LightSupplements: C + BioFizz - use code FIRST20NOW for 20% offImmunitone - use code FIRST20NOW for 20% offOlivirexUmcka Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Whether or not alcohol can be a part of a healthy diet is a constant debate. One day on the news you hear, “Drink wine to live longer” and the next it’s “Avoid alcohol because it causes cancer!” There are many factors to take into consideration when assessing whether you should drink, how much, how often and what type of alcohol.SHOW NOTES: 1:14 Welcome!1:35 Can alcohol be a part of a healthy diet?3:25  The influence of the alcohol industry4:42 Why it makes you hotter... or less hot5:40 The hidden ingredients in your drink7:11 How it affects your skin8:28 Celebrities & the sober movement10:32 Non-alcoholic bar trend11:38 Debate/Controvery14:12 Alcohol intake in the Blue Zones16:12 Negative effects of alcohol18:17 Questions to ask yourself20:30 What type of alcohol is the best? 22:55 Cocktail mixers24:18 How alcohol is broken down in the body25:29 Genetic mutation for detoxification27:10 How to hack a hangover29:07 Renee’s vegetable story33:37 Renee’s personal experience35:48 Lauren’s personal journey40:15 A few more biohacks42:06 Q&A45:25 Thanks for tuning in!RESOURCES: Bulletproof RoadmapDry Farm WinesCaveman VodkaKin Euphorics30-Day No Alcohol ChallengeScout & CellarFitVine WineSupplements:Bulletproof CharcoalGlutathioneLMNT ElectrolytesVitamin C - Use code FIRST20NOW for 20% offN-Acetyl-Cysteine - Use code FIRST20NOWSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

The Oura Ring is our favorite biohacking tool so we dedicated an entire episode to this magical device. We have learned so much about our ability to recover and sleep optimization through this tool, and we have talked about it a lot in previous episodes, but today we dive deeper into the science and our personal experiences. SHOW NOTES:1:18 Welcome to Episode 13!3:58 Why it makes you hotter5:53 The science behind the OURA ring8:21 More insights from the ring11:26 Renee’s personal experience14:43 CBD for Deep Sleep15:00 Bonus tracking tip for women16:00 Lauren’s personal experience 16:47 The importance of REM Sleep18:04 A true Recovery Day19:45 Sleep latency & Blue light21:36 Alcohol's effect on Resting Heart Rate24:00 How the ring can support your immune system24:55 Renee's favorite OURA ring hacks26:25 Are your blue light blockers working?28:00 Lauren’s favorite hacks32:56 Orthosomnia34:04 Turn off bluetooth & use airplane mode35:27 Q&A37:49 Thanks for tuning in!Links:OURA RingDesigns for Health Cannab-FS (use code FIRST20NOW for 20% off)Blue Light Blocking Glasses: Swanwicks & True DarkTest your glasses - scroll down to "How To Test Your Blue Light Blocking Glasses" Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Discovering which foods to eat and when to eat them to best support your fitness goals or your reasons for working out, and that is different for everyone! If you feel totally confused about what to eat and when to eat surrounding your workouts, you are not alone! Pre & Post-workout nutrition is highly personal. Here's what you need to know to determine your personal code!SHOW NOTES: 1:21 Welcome to episode 12!2:43 Intro to Pre- and Post-Workout nutrition4:48 Personalized nutrition & goals6:00 The importance of intuitive eating6:38 Biohack your diet8:27 Why it makes you hotter9:31 Debate & Myths12:52 What happens in your body during exercise14:07 ‘3’ Energy systems16:44 Muscle tissue breakdown 18:27 Increased heart rate & sweating18:55 Your body’s preferred energy source19:10 Considering your goals for personalized nutrition 22:39 Quick summary23:44 Nutritional supplements24:44 Foods to avoid pre-workout26:32 Foods to include pre-workout29:49 Foods to avoid post-workout31:47 Foods to include post-workout33:25 Who is this for?33:58 Renee’s personalized plan35:54 Lauren’s experience39:37 Renee’s favorite hacks40:36 Lauren’s favorite hacks42:30 Wrapping it up!43:20 Q&A47:37 Thanks for tuning in!RESOURCES: Book: Primal Endurance - Mark SissonCharles PoliquinBen Greenfield FitnessPreTrain NRG (use code FIRST20NOW for 20% off)Podcast: Christ Masterjohn - AntioxidantsKion AminosLMNT ElectrolytesLiquid Light MineralsSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Intuitive eating is a process of developing trust with your body’s natural cues for fullness and hunger so you can intuitively make positive choices for a healthy body and an ideal nutritional state.1:18 – Welcome to episode #11!1:26 - What is Intuitive Eating?2:22 - Diet vs. Lifestyle3:40 – Why does this make you hotter?3:43 – The Gut-Brain connection4:34 - What's your gut feeling?6:14 - The role of the gut microbiome6:35 - It's not a lack of self-control9:19 - How do we eat intuitively?9:44 - Could your food cravings mean a nutrient deficiency?10:27 - Just eat real food!12:12 - A diverse diet = A diverse microbiome 13:13 - Experiment & Track... Biohack!13:25 - Check-in with yourself & be aware14:02 - No more food guilt14:44 - Are you really hungry? Or thirsty? Or stressed?15:40 - Who is this for?16:15 - The concern with Orthorexia17:45 - The diet rollercoaster18:41 - Renee's journey to intuitive eating20:45 - The French Paradox 21:15 - The struggle with body image 24:21 - The way Lauren changed her relationship with food25:32 - Focus on adding healthy foods, not what you're missing27:10 - Intermittent Keto with carb cycling28:20 - Be patient with your journey28:39 - Debate/Controversy around “Dieting”29:48 - Why food restriction doesn't work30:44 - Our favorite hacks for mealtime34:23 - What the Blue Zone regions do at mealtime35:28 - Q & A37:09 - What’s coming up in our next episode?37:23 - Thank you for joining us!Links: Pub Med: Is Eating Behavior Manipulated by the Microbiota?Institute for Psychology of EatingBook: The Slow Down Diet Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

We welcome our very first guest! Dr. Sambataro, our Dad, and the original biohacker! He is a biological dentist with a special interest in sleep-disordered breathing, TMJ disorders, and implantology.  Dr. Sambataro’s holistic approach to dentistry is rooted in an understanding of the interconnectedness of oral and whole-body health.1:21 - Welcome to episode #10!1:46 - Dr. Sambataro's Bio5:45 - Dr. Sam's journey7:46 - General dentistry to holistic dentistry 9:01 - The story of the Julian Center12:02 - The Original Biohacker15:40 - How does it make you hotter?17:04 - Going beyond the cosmetic side of dentistry 18:37 - The link between digestion & oral health20:23 - Oral DNA test for oral microbes20:35 - Assessing the airway21:43 - The downside of essential oils22:22 - Weston A. Price & Nutrition for oral health23:38 - Hidden research on root canals24:15 - Who is this for?25:16 - The missing link for optimal health26:46 - Some interesting history about Dentists27:45 - Dentists are Doctors!28:49 - How can we quantify this?29:55 - What your urine pH can tell you31:19 - Dr. Sam's personal dental experience32:03 - The debate around holistic dentistry34:32 - Beware: When you can't heal a cavity at home36:24 - The Biohacker mission36:50- Our favorite biohacks for oral health37:06 - The Biohacker Babes on Dr. Oz!38:20 - Good nutrition for a healthy mouth39:55 - Don't do this after you eat sugar40:12 - Charcoal toothpaste - yay or nay?42:01 - Essential oils to use43:23 - 3 questions to ask your Dentist46:27 - Contact Dr. Sam47:47 - Thanks for joining us today!Additional Links:Stop The SnoreWeston A Price: ABCs of NutritionDr Oz clip!Contact Dr. Sambataro:Email: DrSam@JulianCtr.com https://drgenesambataro.com/Julian Center for Comprehensive DentistryJulian Center for Effortless SleepBiohackingDentist on InstagramSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

An elimination "diet" is a short-term plan where you eliminate potentially problematic foods and then reintroduce them one at a time in order to pinpoint which foods are causing specific issues. Do you have stubborn digestive issues? Weird skin flare ups? Fatigue that isn’t relieved by a full night of sleep? It may be time for an elimination diet.1:21 – Welcome to episode 9!1:28 – If you’re struggling with these symptoms, it may be time for an Elimination Diet2:58 – “One man’s food is another man’s poison.”3:48 –  How long it takes to do an elimination4:08 – Why it takes 21 days 5:00 – The most common food allergies5:38 – Health issues that are linked to food sensitivities6:40 – "Disease begins in the gut"6:47 – Why it makes you hotter8:17 – Why you need to listen to your skin9:38 – Is this for you?10:00 – The problem with food allergy tests10:55 – The “Will Smith” food reaction11:50 – Renee’s food intolerances & elimination diet15:15 – Overcoming food sensitivities15:31 – Ice Cream story17:15 – Lauren’s journey to her Paleo-ish Diet18:52 – Lauren’s favorite hack for drinking wine 19:10 – Our very first experience with an elimination diet20:44 – So HOW do we do an elimination diet?21:35 – Start with the basics22:52 – Reintegration: How to test specific foods23:22 – Renee’s favorite gut healing supplements25:15 – More specific eliminations26:00 – The biggest mistake you can make26:10 – The debate/controversy27:10 – Creating new food allergies/sensitivities29:24 – The potential issue with a diet like Whole3030:54 – Be patient with your body30:19 – Our biggest piece of advice31:10 – Our favorite hacks!31:40 – 5-Day Bone broth fast33:05 – Dry Farm Wines34:10 – Q&A: Organic vs. Non-Organic food36:05 – Is it the gluten or glyphosate causing gut issues?37:03 – Thanks for joining us!37:17 – Big announcement! Our next episode… LINKS:Designs for Health Supplements (use code FIRST20NOW for 20% off your first order)Book: Healthy Gut, Healthy You Dry Farm WinesThe Paleo DietWork with ReneeSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

When it comes to nutrition, everyone is different! Learn how different testing options can help determine what works best for YOU and how the Biohacker Babes have applied this over the years.1:21 - Welcome to episode 8!3:27 - Finding your unique blueprint3:43 - Gene variants and SNPs (“snips”)4:23 - Testing options4:27 -  Food Allergy & Sensitivity Testing6:05 - Elimination Diet7:15 - Bananas vs White Bread study9:56 - Analyzing the Microbiome13:30 - Genetic Testing14:11 - Keeping a food diary16:09 - The Future of Epigenetic Testing16:30 - How it makes you hotter17:28 - A food can't be inherently "bad"18:15 - Renee’s test results19:12 - Our natural wake-up times20:00 - Saturated fat awareness20:22 - The fat gene 21:35 - Lauren’s test results22:45 - Our reduced ability to detox23:31 - Renee's favorite gene for longevity25:18 - Lauren's fitness genes 26:05 - Why Renee is on a low-carb diet27:56 - Lauren’s experience with Bulletproof coffee29:29 - Our favorite hacks29:55 - 2 game-changing tests for Renee32:25 - Why Lauren loves her Keto-Mojo34:45 - Can you drink coffee while intermittent fasting?36:13 - Q&A37:40 - Thanks for tuning in!Links: Food Allergies & Hypersensitivities: Great Plains IgG Food TestingAlcat Food Sensitivity TestBioTek Food Allergies & SensitivitiesLife Extension TestingEverlyWell Cyrex LaboratoriesMicrobiome & Intestinal Function: YourLabWorkViomeUBiomeBioHealth Lab: GI Screen email - lauren.n.sambataro@gmail.comGI MapGenetic Testing: 23 & Me - email BiohackerBabes@gmail.com for 10% offDNAFit - use this link for 20% offFoundMyFitness.comSelfHacked.comPersonal Tracking:Book: Wired to Eat - Robb WolffKeto-Mojo - Glucose/Ketone MonitorSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Our bodies are overwhelmed with toxins from our environment every day that are wreaking havoc on our health, but we can choose what we put on our skin every day!  Do you know what ingredients are hiding in your personal care products? We'll dive into the most toxic ingredients to look out for, how to rate your current personal care products and we'll share our favorite beauty brands and why we stand behind them. 1:21 Welcome!1:30 The toxins that surround us!2:35 What is “clean” beauty3:24 Your skin is your biggest organ4:25 H.I.D.D.E.N. Stressors5:00 Why it makes you hotter?5:32 Diseases caused by toxic exposure 6:10 Cause of stubborn belly fat7:45 Renee’s Shower Curtain story9:00 Endocrine disrupting chemicals10:02 Xenoestrogens 11:21 Sunscreen scare12:00 The male reproductive system13:55 Toxins and Pregnancy 15:55 Average number of products used daily16:28 Renee’s personal journey20:00 Lauren’s personal journey21:20 The debate about the beauty market24:50 Long-term health issues25:48 Renee’s favorite hacks27:40 Toxic ingredients to look for in your products28:40 Safer brands30:05 Johnson & Johnson story30:40 Celebrity beauty endorsements33:31 Lauren’s favorite hacks & lab testing35:55 Q&A 38:00 Renee’s health scare42:00 Thank you for joining us!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Our bodies are designed to adapt, as human evolution has experienced a cycling of feast and famine. By constantly changing up diet the way you would change exercise, we can force the body to continually adapt. We will explore the downsides to sticking to popular diets and trends, and how you can biohack your way to metabolic flexibility. 1:21 - Welcome to our podcast on diet variation!1:42 - What is Diet Variation?2:18 - Our bodies are designed to adapt3:10- The history of feast & famine cycling4:47 - Cavemen & the Keto Diet5:43 - Populations today that practice feast & famine cycling6:12 - The importance of diet variation7:30 - Health statistics around the world9:06 - Sitting is the new smoking9:43 - The goal of metabolic flexibility10:32 - Why is this goal important for everyone11:46 - The quickest way to lose weight12:15 - The myth about blood sugar control13:41 - Why does this make you hotter14:58 - There isn't one diet for everyone15:06 - Therapeutic Diets15:41 - Who is this for?16:21 - Seed Cycling for women16:53 - How do we practice Diet Variation?17:04 - Cyclical Keto19:26 - Intermittent Fasting and Time Restricted Eating/Feeding20:22 - The 5:1:1 Diet21:07- Carb-Refeeding21:52 - 5-Day Water or Bone Broth Fast22:40 - Fasting-Mimicking Diet 24:46 - Renee's diet discovery26:48 - Lauren's journey from Vegetarian to Intermittent Keto29:40- You need to fuel your body30:34 - Cortisol and protein link31:01 - Debate about the best diet31:38 - Biohacking your diet32:32 - Our favorite nutrition biohacks 34:48 - Thanks for tuning in!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands