Legendary Life | Transform Your Body, Upgrade Your Health & Live Your Best Life

On today's episode, we have Jamie Wheal from the Flow Genome Project discussing his latest book Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work. This book is right in line with my philosophy and what I believe to be missing from the health and fitness industry. This interview is going to radically upgrade your life as we discuss how to live leaner, more productive, and satisfying lives. Listen now for more! Brief Bio: Jamie Wheal, Executive Director of Flow Genome Project, is a leading expert on the neuro-physiology of human performance. His work ranges from Fortune 500 companies like Cisco, Google, and Nike, to the U.S. Naval War College and Red Bull. He combines a background in expeditionary leadership, wilderness medicine and surf rescue, with over a decade advising high-growth companies on strategy, execution and leadership. He speaks to diverse and high-performing communities such as Young Presidents' Organization (YPO), Summit Series, and MaiTai Global on the intersection of science and high performance. At the Flow Genome Project, he leads a team of the world's top scientists, athletes and artists dedicated to mapping the genome of the peak-performance state known as Flow. He lives on the Colorado River with his wife Julie, their two kids Lucas and Emma, and a righteous Golden Retriever named Cassie. In this episode, you'll learn: Jamie's journey into optimal human performance (06:38) Why we learn best by experience (16:13) 5 Ways to become more self-aware (39:30) Why solving problems needs higher consciousness (25:06) The benefits of trying new things (23:28) How physical activity reduces stress and anxiety (27:52) Embodied Cognition: what it is & why it's important (16:53) 7 Steps to peak performance (42:09) Why brokenness in the place of restoration (50:51) Resources: Book: Stealing Fire Connect with Jamie: Website LinkedIn Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Are you tired of following a fitness routine, eating healthier foods, and not be seeing the weight come off the way you hope? Take my FREE Quiz now and find out how to fix that today. Until next time! Ted

As we approach the second week of 2017, most people have already gotten over the novelty of the New Year and have started to slip back into old habits they vowed to leave behind in 2016. That's why I want you to skip having a New Year's resolution and focus on achieving more in 2017. If you are ready to finally take control of your health and fitness in 2017, you should listen to this episode now and get access to my free video training! Happy New Year! I hope you had a great holiday season and you're ready to crush in 2017! And to be honest I want to help you make 2017 your best year ever. But, I don't want you to just make another new year's resolution. Why? Because for the most people don't follow through and that's why New Year's resolution suck. Despite what your friends, magazines and self-help types will say, making grandiose plans on January 1st is pretty pointless. People promise to lose weight, kick habits like smoking and dating losers and only eating 1.000 calories a day. We're so optimistic only to fall flat on our faces. According to US News, 80% of New Year's resolutions fail. That's right. Fail. So, let's skip the New Year's resolution and let's focus on achieving more in 2017 —the right way. I want you to stop for a second and ask yourself… What would it be like if you were completely focused on what you wanted to accomplish in 2017? No competing priorities, confusion, distraction, fear, or lack of confidence… How it would feel if every time you put your mind to something, you got it done…you didn't start and stop…and you never got off track? How would it feel if you simply finished what you started — no questions asked! I just created a video training for you called "How to take control of your health and life in 2017. Why? Because, I spent almost 20 years refining my own health and fitness system to help people transform their health, body, and lives. Because, Legendary Life Podcast is all about taking care of you so that you can live a Legendary Life. Because, I believe that health and fitness form the foundation of success. That's why I push so hard. And also, because let's be honest for a second…I want to ask you a few questions. Are you tired, frustrated and still struggling to get a simple workout in or reign in your diet? Are you disappointed when you look in the mirror or stand on the bathroom scale? Have you wasted hard-earned money on fad diets, trendy exercise equipment or some food program that just doesn't work for you? Do you feel that you need to start taking better care of yourself? Do you feel it's time to make my health more of a priority? Do you have trouble finding the energy to complete normal day-to-day activities, let alone getting any kind of exercise? Unless I've missed my guess, chances are that you've answered "yes" — for either yourself or someone you care about — to at least one of those questions. And you are correct to assume that the problem will only get worse for you and your family unless you do something about it. And that's why I created this free training for you. Because, I want YOU to finally take control of your health and fitness in 2017. If you like the idea, but you're not sure if you can make it happen. Let me tell you what you can accomplish if you invest in your health and fitness in 2017: Lose weight (even when you'd been trying for years) Feel more confident and achieve more in life Be a role model for your kids Save money Run half-marathons, marathons, and races of all kinds Built, rebuilt, and deepened your relationships Develop resilience to continue when life got hard Grow your business or elevate your career … and that's not even the tip of the iceberg. I'm constantly amazed and inspired by what people have accomplished when they invest in their health and their body. It's often hard to get through — but the results it delivers are truly amazing. Also, let's remember that you can't put a price on your health. Yet, without your health, you don't really have anything. But think of all the tangibles and intangibles that are involved: The time, money and inconvenience of doctor's visits… Expensive pharmaceuticals with their endless side effects… Pain and suffering that can't be measured… Maybe you're one of the millions of Americans who've spent hard-earned money on diet programs, joined some weight loss club, or bought some fad piece of exercise equipment that quickly became an expensive clothes rack. Has any of it helped? You may even have considered some type of surgical procedure to help lose the weight. But you don't need any of that! The information I have jam-packed into this video training will help you get to and maintain your desired weight. So, that's my message for you today. Think about everything you just heard… TODAY, you can get the resources you need to make 2017 your best year ever. For a short window of time, this video training is available for FREE. So, let me help you transform your health, body and life in 2017. Don't just watch the video put it into action right away. Check out the Free Video Series! Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don't forget to join the FREE Video Training to change your health, body, and live a Legendary Life. Until next time! Ted

Have you ever entered a room and forgot what you went in there for? Or opened your refrigerator and forgot what you needed? In today's episode with Dr. Adam Gazzaley we explore the science behind why this happens and how you can take cognitive control of your brain to improve your attention, working memory, goal management and productivity as he discusses his book: The Distracted Mind: Ancient Brains in a High-Tech World. Listen now for more! Brief Bio: Dr. Adam Gazzaley obtained an M.D. and a Ph.D. in Neuroscience at the Mount Sinai School of Medicine in New York, completed Neurology residency at the University of Pennsylvania, and postdoctoral training in cognitive neuroscience at University of California, Berkeley. He is now Professor in Neurology, Physiology and Psychiatry at University of California, San Francisco and the Founder / Executive Director of Neuroscape, a translational neuroscience center engaged in technology creation and scientific research. He designs and develops novel brain assessment and optimization tools to impact education, wellness, and medicine practices. His research and perspectives have been consistently profiled in high-impact media, such as The New York Times, New York Times Magazine, New Yorker, Wall Street Journal, TIME, Discover, Wired, PBS, NPR, CNN and NBC Nightly News. He wrote and hosted the nationally televised PBS special "The Distracted Mind with Dr. Adam Gazzaley", and co-authored with Dr. Larry Rosen the MIT Press book: "The Distracted Mind: Ancient Brains in a High-Tech World". Dr. Gazzaley has received many awards and honors, most recently the 2015 Society for Neuroscience – Science Educator Award. In this episode, you'll learn: Why self-help is not enough (09:57) How our brains can stop us from achieving our goals (14:08) Understanding working memory (16:30) 5 ways to reduce social media distractions and be more productive (25:30) The truth behind technology and its effect on the brain (31:43) 5 Pillars of brain health (37:41) The benefits of stepping outside your comfort zone (50:06) Why it is okay to be bored (54:25) How to be less dependent on your smartphone (58:37) Resources: The Distracted Mind: Ancient Brains in a High-Tech World MIT Press Connect with Adam: Website Twitter Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. If you're tired of following a fitness routine, eating healthier foods, and not be seeing the weight come off the way you hope, take my FREE Quiz now and find out how to fix that today. Until next time! Ted

Mistakes are inevitable. That's a fact. But knowing possible pitfalls will significantly reduce the setbacks and increase the chance of succeeding. Here are the 5 biggest mistakes that may be stopping you from reaching your health and fitness goals. And more importantly, how to fix it if you find yourself making any of these mistakes. Listen Now! Have you ever gone on a diet and set unrealistic fitness goals for yourself? Maybe it was something like, "lose 20 pounds in 1 week" or "run a marathon in 10 days" (when brushing your teeth is the only activity you have been doing in your life). This kind of self-sabotage is what typically keeps people fluctuating with their weight over the course of the years. One day you're excited and fully committed, and the next day you're overwhelmed and making excuses. For 2017 I not only want you to set your goals, but I want you set your goals the right way and to keep long-term success in mind when you do it. There are no shortcuts to fitness and you have to motivate yourself enough to get off the couch and start working out. Like most things in life you have to prepare, plan and take action if you want results. To help you do that I've outlined 5 of the biggest mistakes that could stop you from reaching your fitness goals. 5 Biggest Mistakes That Will Stop You From Reaching Your Health And Fitness Goals In 2017 Not working on your inner game(03:53) You have to handle your emotions when it comes to getting in shape. Too many people sabotage themselves because they let their negative emotion slow them down. Listen, read and watch things that will inspire you then make a habit of taking action on what you learned. Focus on outcomes instead of the process(08:48) This is a huge mistake that will keep you from reaching your goals. You have to focus on the process and stop trying to get quick results. When you focus on the process things become easier. Find a program and commit to it. Unrealistic expectations(12:43) This has to a lot to do your outcome goals and not being willing to do the work to achieve them or expecting that you will have no setbacks or disruptions. It's a tweaking process, so expect that there will be setbacks and expect a 6 to 12 months process. Think about where you are now and think about where you want to progress to. The bigger the gap, the longer it's going to take you to do it. No support or accountability(18:34) You may have people in your life that do not support your goals. Try to get people on board who support what you're doing. Avoid hanging around people with bad habits where you constantly have to use your willpower to try not to participate in things that will take you away from our goals. Get your family on board and find a gym or walking buddy. Hire a coach(21:10) We all need coaches in our lives because they get us to do things that we don't want to do and they help us to become someone that we didn't think that we could become. That is the beauty of having a coach with the right attitude who can assess what you're doing and tell you what you need to do to go to the next level. There are solid principles you should be doing but there is no magic behind any of this. The only way you can get better results is by following a good program and I can help you with that. If you're interested in joining the CEO Strength Program on January 9, 2017, signup for the waiting list and take advantage of our pre-sale or if you want me to coach you one-on-one email me at ted@legendarylifepodcast.com. Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Are you tired of following a fitness routine, eating healthier foods, and not be seeing the weight come off the way you hope? Take my FREE Quiz now and find out how to fix that today. Until next time! Ted

Apparently, Meditation is "the next big thing." It's practiced by millions of people all over the globe, and it graced the cover of Time magazine. At this point, most of us have gotten this: Meditation is good for you! But meditation can also be challenging. On today's episode, our awesome guest is Emily Fletcher, who is the founder of Ziva Meditation and one of the leading experts on meditation. Emily will enlighten you as we dive into her unique approach and how you can begin a daily meditation practice even if you tried and failed before. We will also explore the life-changing benefits of meditating and how you can reshape your brain for calm and focus. Listen now for more! Brief Bio: Emily Fletcher is a meditation teacher with extensive training in Vedic meditation. She began her nine years of training in Rishikesh, India and was inspired to teach after experiencing the profound physical and mental benefits meditation provided her during her 10-year career on Broadway, which included roles in Chicago, The Producers & A Chorus Line. Emily is the founder of Ziva Meditation and the creator of zivaMIND, the world's first online meditation training. Ziva's mission is to make meditation attractive and accessible to modern people who are ready to up-level their performance and their life. Recently featured in The New York Times and regarded as one of the leading experts in Vedic meditation, companies like Google, Barclays Bank, Viacom, Chanel, Coca-Cola and sweetgreen have all invited Emily to help up-level company performance through meditation. In this episode, you'll learn: Why meditation is critical for high-performers (5:53) What does neuroscience know about meditation (6:21) 5 Ways meditation can improve your sleep quality (19:20) Software (mind) vs hardware (physical body) upgrades for your body (16:40) Why you should stop reading books and start listening to podcasts (22:50) How meditation can remove years of stress from your body (39:30) Why meditating like a monk may not be the best advice (26:19) How meditation can reshape your brain (27:23) Why exercise, Tai Chi, Yoga, etc. is NOT meditation (41:50) 8 Tips to get started with meditation (32:50) Resources: The Science of Cymatics Take Emily's 8-Day Meditation Course *Use the promo code TED for $51 off Connect with Emily: Website Twitter Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Are you tired of following a fitness routine, eating healthier foods, and not be seeing the weight come off the way you hope? Take my FREE Quiz now and find out how to fix that today. Until next time! Ted

Brief Bio: Dr. Anna Akbari is a sociologist, entrepreneur, innovation consultant, and writer. She is a former professor in the department of Media, Culture, and Communication and the department of Art and Art Professions at New York University, as well as the Art and Design History and Theory department at Parsons The New School for Design. Her research focuses on visual and virtual self-presentation, technology and human intersects, dating and interpersonal relationships, and happiness and well-being. Akbari is the founder of Sociology of Style, which takes an intelligent approach to image and well-being and offers holistic image consulting and life coaching services. She also created the Sociology of TV, which offers videos and white papers on the social significance of television media in public spaces. A prominent thought leader, she is a frequent guest and writer for such outlets as TED, CNN, The Atlantic, DailyWorth, The Bulletproof Executive, Huffington Post, and the Financial Times, as well as a keynote speaker and lecturer at universities, professional conferences, and corporate events. In this episode, you'll learn: 3 Powerful habits to optimize your life (10:14) Why positive thinking is not enough (11:18) How to embrace failure in order to become successful (12:50) Why the biggest risk is not taking one (15:00) Why do so many people hate their jobs (18:56) Why instant gratification doesn't create lasting happiness (27:23) Why age is really just a number when it comes to success (31:30) 3 Tips for a lasting, loving relationship (33:01) The importance of play in our adult life (16:45) 5 Things you can learn from pick-up artists (38:50) Resources: Startup Your Life: Hustle and Hack Your Way to Happiness Connect with Anna: Website Twitter Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don't forget to join our CEO Strength Waiting List to change your health, body, and live a Legendary Life. Until next time! Ted

Have you ever discovered a life hack just when you needed to hear it? The timing and the solution was just so perfect that you acted immediately and it has stuck with you ever since? You've also probably seen biohacks that involved expensive equipment that is only for the most hardcore biohackers. Today, I've got an interesting episode on Biohacks that actually work. Based on my own experiments and experience I've created 39 actionable biohacks that YOU can start doing today! The best part? They don't involve super expensive equipment or things that aren't exactly backed by solid science. Okay, so why I am talking about Biohacking? I watched a funny video by JP Sears Biohacking Secrets – Ultra Spiritual Life where he's making fun of Biohacking Secrets. It's hilarious, check it out. There are way too many people out there taking the biohacking concept and making fools of themselves trying to be cool or cutting edge. But I actually like the term Biohacking. I look at biohackers as a group of people who didn't fit into the "bro" fitness scene but they are still interested in performing their best physically and mentally. It's easy to see how all this health hacking talk could come off as complete quackery like the JP Sear video. But it's also true that biohacking can greatly improve your mental and physical health–if you choose the right science-based strategies. So, what is Biohacking? It's the art and science of controlling your biology and different parts of your body, influencing physiology in different ways to get the desired result. In a nutshell, being the best you can be — Life Optimization! And who doesn't aspire to become a better version of themselves? That's why you're reading this blog, right? That's exactly why I'm not against Biohacking. Biohacking can be the tool to help you grow and reach our maximum potential. It can also be used to close those gaps in your life. Many of you have success financially but are struggling with your health or relationships. Or you're physically fit but you struggle with financial or communication issues. Whatever it is— I want you to think about optimizing your life and strive to be fit in all areas of your life with these 39 practical biohacking tips. Let's start with: 6 Fitness Hacks 1. Maximize your gains If you want to maximize the amount of muscle that you're building make sure you alternate every month between strength zone reps, 4-6 reps then the following month you would use 8-12 reps for your major exercises. So, alternate between a month of strength training and a month of hypertrophy training. And here's the major exercises that you should do: bench presses, deadlifts, single leg deadlifts, pull ups, overhead presses, squats, Bulgarian split squats, etc. 2. Gymnastic strength training There is a lot of power in using gymnastic strength training. Incorporate these type of exercises into your workout to improve your strength, power, and body control. You'll notice that these moves make you focus in a way sitting that on a machine or even doing a bench press does not, as there is more skill involved. Think L-sits, ring dips, muscle ups, Jefferson curls, back bridges, planches, front levers, dragon flags and more. Check out my episode on gymnastic strength training with Christopher Sommer, click here! Incidentally, Tim Ferris wrote about Christopher Sommer's approach to gymnastic strength training in his new book Tools Of Titans. I've been a student of gymnastic strength training for the past 2 years now and credit it with helping me get back in shape after a car accident herniated 3 of my cervical discs. 3. Eccentric isometrics This is a great way to get more out of your exercises. It enhances the quality of movement, thereby increasing performance and reducing inflammation and oxidative stress. This is one of the most effective techniques for increasing strength and hypertrophy. Something I've been experimenting with is using eccentric isometrics to get better at gymnastic strength training exercises. I'll be doing videos of how to do those soon. In the meantime, I did two interviews with Dr. Joel Seedman, where we went deep into this topic. Check out my interviews now! 4. Isometric holds You may already be doing this with planks but you can do isometric holds in other exercises such as chin-up, bicep curls, just to name a few. Start using them in your workouts and during reps. It's going to help you get stronger and build more muscle and it also takes a tremendous amount of control to hold a position. Here are 5 of my favorite isometric exercises: Chin Up Holds L-sits Tuck Planche Handstands Isometric Squat 5. Build Stronger Toes, Feet and Ankles Strong and flexible feet, ankles, and calves provide a base for stable movement and are essential for performing your daily activities without pain or strain. Dr. Joe Seedman has revolutionized my thinking on this topic and I started doing his toe foot and ankle exercises and I've been getting great results. What do I mean? Better balance, fewer knee issues, stronger calf muscles and toes that actually move. Here are a few exercises for you to try: Single Leg Swap Toe Curls Ankle Push Outs Single Leg RDL And Swap 6. Go barefoot (or use barefoot shoes) Going barefoot strengthens the stabilizing muscles of the foot and ankle and makes them stronger and also helps to improves muscle alignment. This all means a stronger body, less joint pain, better posture, more mobility, greater health, and greater freedom. Just make sure you perform the toe, foot and ankle exercises above or your feet may not be ready for barefoot workouts. If workout at a gym and you can't go barefoot then I suggest using these recommended barefoot shoes. Nike Free 1.0 Cross Bionic (take the insole out and order 1/2 size smaller) Merrell Vapor Glove Pedestal Footwear 7 Nutrition, Digestion and Detoxification Hacks 1. Chew your food slowly Chewing breaks your food down from large particles into smaller particles that are more easily digested. This also makes it easier for your intestines to absorb nutrients from the food particles as they pass through. You also release a digestive enzyme called salivary amylase that starts to break down starch in your mouth. If you're not consciously chewing your food you're missing out on something that is free and something that really improves your digestive health. Another bonus is that you'll be less likely to over eat by giving your body time to register fullness. 2. Eat mostly whole foods We're starting to learn that the quality of what we eat is so important and we're much better off eating whole foods. None of us are perfect and we live in the modern world, so obviously every meal and snack you have will not be made up of whole foods unless you're super strict. However, if you aim to eat whole foods for most of your meals for most of the week it will go a long way. Whole foods also make it harder to digest all the calories contained in them versus processed foods. And whole foods are loaded with vitamins, minerals and more. 3. Take glutamine for gas, bloating, loose stools, etc. If you're experiencing excessive flatulence with a foul smell, it's usually a sign of an unhealthy digestive system. I would recommend that you try to use trans-analyl glutamine for gas, bloating or any other digestive problem to see if it helps. Glutamine is one of the 20 naturally occurring amino acids in dietary protein. It is considered a conditionally essential amino acid (being elevated to essential during periods of disease and muscle wasting). Glutamine is known to help the immune system as well as the gastrointestinal tract. I've personally used it when I was suffering some digestive issues and it helped clear them up. Try it! *My pick: Metabolic Nutrition T.A.G. 4. Take digestive enzymes for digesting food problems If you have trouble digesting your food you can also take digestive enzymes. We all have Hydrochloric acid in our stomach and that helps digest the proteins and the harder to digest foods. However, some of us have low levels and I used to have a hard time digesting steak and chicken and taking Betaine HCL has helped to improve that. However, there are many other enzymes (technically HCl is an acid and not a true enzyme) that help to digest fats and starches. These other enzymes can help if there's an issue digesting the other foods. That's why I recommend the supplement below. It contains HCl as well as many other enzymes that will help you improve your digestion and to get the most from your food. *My pick: NOW Foods Super Enzymes, 180 Capsules 5. Use organic body care products and toiletries Here's something I want you to do when you're home. Look at your shampoo bottle and read all the ingredients and a rule of thumb if it doesn't sound like something you would eat, don't put it on your scalp or body. Why? Because our skin is actually an organ and it lets things through. Things like the chemicals that can disrupt your hormones. While not as important as the big three (exercise, nutrition and sleep) I've read enough to motivate me to take exposure to potentially deleterious man-made chemicals seriously. Using organic toiletries minimizes your exposure to endocrine-disrupting chemicals. An added bonus is that these toiletries tend to be better quality and easier on your skin. Here are a few of my favorite toxin-free toiletries for you to try: Avalon Organics Bath & Shower Gel, Nourishing Lavender Herban Cowboy Maximum Protection Deodorant, Sport Avalon Organics Biotin B-Complex Thickening Shampoo 6. Use glass containers to store food Whether you're on a quest to prevent food waste or you simply want to store prepared food, reusable containers can do the job. But some food containers are safer than others when it comes to personal and environmental health. Glass is overall a safer choice for food storage than plastic for the same reason as using organic toiletries–it cuts down on endocrine-disrupting chemicals in your life. Are you going to drop fat like you're a contestant on the Biggest Loser? No. But it's another small step in the right direction on optimizing your health. And you won't get that funky plastic smell in your food. *Here's my pick: Glasslock 18-Piece Assorted Oven Safe Container Set 7. Use an air purifier or air purifying plants Every day our bodies are exposed to small amounts of toxins, carcinogens, and organic pollutants, and over the course of our lives, this can have a very harmful effect. Air quality easily ranks as among the most influential factors on our health. Having an air purifier with a HEPA filter can easily help to the reduction of these effects. If you're like me and are interest in getting an air purifying plants check out this list of air purifying plants. 10 Sleep Optimization Hacks 1. Sleep ritual Bedtime rituals can make or break your success. The last few things you do before bed tend to have a significant impact on your mood and energy level the next day, as they often determine how well and how much you sleep. Having a sleep ritual is a great way to set up your environment for optimal sleep. Try these three steps before going to bed. i. Turn down the lights an hour before bedtime. By dimming your lights (or turning most of your lights off) you cut down on the ubiquitous melatonin disrupting blue light that keeps us from sinking into deep sleep. ii. Turn down the temperature an hour before bedtime. (I'm currently doing 69 degrees) Sleep is though to be triggered by a lowering of temperature. In fact, there was a study done with insomniacs who used a cooling cap before bed and it basically got rid of their insomnia. No need to put on a funny cap. Just turn down your thermostat and hour before bed to ensure that overheating won't keep you from falling asleep. iii. Stay away from the computer and other devices an hour before bedtime. This has to do with the melatonin disrupting blue light coming from your computer and devices. Of course, sometimes we're required to work late on our computers. If that's the case, make sure you download F.lux for your computer. Or consider buying some blue-light blocking glasses like these. 2. Sleep mask One of the simplest and most effective ways of achieving darkness when you want to sleep is with a sleep mask. But not all sleep masks are created equally. *My pick: SLEEP MASTER DELUXE tm Sleep Mask 3. Ear plugs When you block out both noise and light, your chances of falling asleep are improved. In case you live in a noisy area or you have trouble sleeping when it is noisy. Use superior foam ear plugs it's a great way to solve that issue without putting stress on your ears (some ear plugs can cause your ears to ache when worn for hours). *My pick: Mack's Ear Care Ultra Soft Foam Earplugs 4. Breathe Right Extra strong nasal strips Nighttime nasal congestion is commonly caused by a cold, allergies, or a deviated septum. You may have tried common cold treatments or allergy products to relieve your nighttime nasal congestion, but those may not provide the relief you are looking for, and many people prefer a drug-free option. This is what is working for my nighttime breathing trouble. *My pick: Breathe Right Extra Tan Nasal Strips 5. Bed You spend at least 1/3 of your "day" at bed, sleeping. This 1/3 is usually taken for granted because you're most active during the other 16 hours and that's what you think about and care for. But rarely do you ponder about the bed you sleep on. So, this hack is a little more of the pricier side but you really can't put a price tag on a good night's sleep. If your mattress if old and you wake up with stiffness, numbness, or aches and pains consider changing your bed. *UPDATE: After sleeping on the Sealy Optimum for a number of nights, I have to recommend the Tempurpedic TEMPUR Breeze line. The Sealy has lost its firmness in just a few weeks of sleeping on it. If soft beds are your thing then go for it. But if you have back issues, too soft a bed can make them worse. *My pick: Tempurpedic TEMPUR-Contour Elite Breeze Although I don't have this mattress, I've slept on tempurpedic beds and they're amazing. So adding cooling gel is just an improvement over an already stellar product. 6. Blackout blinds Research has shown that cutting out all light sources while we sleep can halt interruptions to our body clocks. Simply put, learning to love the dark prevents changes to our internal rhythm. It turns out we need exposure to 'good' darkness at night for quality sleep. So, blackout blinds are a perfect solution to better sleep. Another consideration is that installing new blinds can be expensive. And not worth doing if you're just renting. That's why I recommend these. *My pick: Original Blackout Pleated Paper Shade Black 7. Sleep meditation As you probably already know though, thinking leads to worrying and can be a significant cause of sleeplessness. So practicing relaxation techniques to calm your overactive mind and unwind from a busy day can be an effective way to overcome insomnia. I've started meditating every day now and it has a powerful impact on stress and boosting mood. *My pick: Headspace App 8. Yoga poses & deep breathing If meditation is not your thing and maybe your body is a bit achy, try doing some yoga moves and deep breathing. This can help bring the stress levels down so that you get back in bed and sleep effortlessly. This is a tried-and-true strategy that I've used for years when I have trouble sleeping. 9. Magnesium before bed If you want to get into deep sleep faster, I suggest trying Magnesium before bed to see if it works out for you. I've experimented with various forms and dosages and I recommend threonate, glycinate, taurate, chloride. Stay away from the cheap form like magnesium oxide. In fact, I personally use Ancient Minerals Magnesium Lotion and recommend it to all my clients who have trouble sleeping. I also give you an oral alternative ( Natural Stacks Magtech) that I like a lot as well. I highly recommend you try the lotion first. *My picks: Natural Stacks Magtech Ancient Minerals Magnesium Lotion 10. Melatonin before bed during nights of troubled sleep or jet lag Melatonin is a very popular sleep aid. It's naturally produced in your body. You don't need a prescription for it and can buy it in gummy form or in a fruit drink. When used correctly Melatonin is a safe supplement to take when you are having trouble sleeping. If you are planning to take Melatonin check out my top pick here: *My pick: Source Naturals Melatonin 1mg, Sublingual Tablets Most melatonin supplements come in doses that are too high. MIT discovered the best dosage to be .3 mg (or 300 mcg). Make sure you break the tablet in half or even less. And read the articles about the proper way to use melatonin. Learn more about Melatonin: Scientists pinpoint dosage of melatonin for insomnia MIT study confirms melatonin's value as sleep aid Get your complete Sleep Guide here! 6 Supplement Hacks 1. Collagen protein for arthritis The claim that collagen can stimulate the growth of new cartilage in joints is worn out by recent medical studies which say that patients with arthritic or damaged joints showed improvement in mobility and pain relief when taking the supplement. If you have any inflammation going on in your joints, try taking collagen protein and see if it makes a difference for you. *My pick: Great Lakes Gelatin Collagen Hydrolysate 2-Whey protein for building muscle Whey is a powerful muscle builder. It digests quickly and has the most leucine (the most important branched chain amino acid for muscle growth) of any food. Please, check out my article about the 6 best supplements for building muscle, sleep, stress reduction and better health. I go into detail about whey as well as many other supplements. *My pick: Natural Stacks Natural Whey Protein Although it's a combination of whey and collagen, I was impressed with the quality. And my knees started feeling better! I even did a video review of this product. Watch the review here. 3-Creatine Monohydrate for strength training and mental performance Creatine monohydrate is the most researched performance supplement on the market. It also can help with mental performance and depression. Read more about creatine. *My pick: Natural Stacks Biocreatine 4–Beta-alanine for lactic acid/glycolytic training I wrote about beta-alanine and the reasons for using it here. *My pick: Natural Stacks BCCAs + Beta-Alanine I know, I know. It's got more than just Beta-alanine in it. The reason I think this formula is superior is because 1) I tried it and liked it and 2) high levels of beta-alanine give you the tingles. This combo will help you push hard during your workouts without the tingling feeling that high-doses of beta-alanine cause. 5-Magnesium during times of stress These are the same products mentioned in the sleep section. The only point here is that you can use them during times of high stress. No need to wait until bedtime. *My picks: Natural Stacks Magtech Ancient Minerals Magnesium Lotion 6-Theanine during times of stress L-theanine can also be taken to balance out the effects of too much coffee, high stress or before bed. I put it in this section because I'm a bigger fan of L-theanine during the day. L-theanine is also found in green tea. Be sure to get matcha green tea if you decide to go the natural route. *My pick: Now Foods, L-Theanine 200 Mg, Veg-Capsules 10 Mental Fitness and Stress Reduction Hacks 1- Meditation It's something I find to be super powerful. We go to the gym to work our muscles but we also need to work out our minds and our brains. I want you to try the Headspace App. I have used it and I really enjoy it and I feel the difference. If you're thinking meditation is not your "thing", download the Headspace App and do the 10 days of 10 minutes and make a call based on that. I know I already mentioned meditation in the sleep section. But it's a biohack that has proven benefits, reduces stress and is cheap to implement. I think supplements are great but things like meditation are greatly underappreciated. 2- Power naps (20-90 minutes) They are free and great to take. I recommend taking from 20 to 90 minutes but be careful with the longer naps. You can wake up in the middle of a sleep cycle and feel awful from a nap but if you keep it to around 20 minutes you can wake up feeling calm and recharged. If you feel burnt out, take a quick nap! 3- Travel How often are you traveling? Traveling is an amazingly underrated investment in yourself it opens you to new insights which often gives people a new purpose for their lives. If you are unable to travel outside of the country go on a staycation. It's amazing how a short trip can re-energize and reinvigorate you. 4- Spending time with family and friends We all get caught up in our daily routine that we don't get a chance to see our extended family and friends as often as we would like. Make it a point to go spend time with them as this will give you a boost of positivity and happiness through the release of the neurotransmitter oxytocin. 5- Spend time in nature This is another thing many of us don't get to do very often, especially if you live in the city. Nature offers one of the most reliable boosts to your mental and physical well-being. Make sure you spend some time in nature. 6- Get sun Sun directly to your skin creates vitamin D and if you get it into your eyes it boosts serotonin production. So those are two critical things for optimal health. In fact, if you've been lacking in motivation lately and you've noticed that you haven't been outside as much or it has been a little bit gloomy outside that can be as a result of your serotonin levels. So, get out and get some sun and did I mention — it's FREE. 7- Improv acting classes This was an amazing experience for me and new information is coming out on how improv acting can reduce anxiety and boost your communication skills.In fact, there are some psychologists who are using Improv Acting to treat anxiety. It can help also you be more empathetic to understand people by becoming a better listener. If you haven't done an improv acting class you're not serious about living your best life. If you're in the South Florida area you can check out Just The Funny. If not, just do a search for improv acting classes in your area. 8- Toastmasters Similar to improv acting but less expensive, it's a great way to boost your confidence and communication skills. And you'll meet other like-minded people looking to get ahead in life. Find a toastmasters near you. 9- Conferences Attending conferences is a great way to be re-energized and inspired while connecting with like-minded people. If you're one those people who suffer from anxiety this is exactly what you need to do as a cognitive challenge for yourself to help you overcome. Learn more here. 10-Sex I don't talk about it a lot on this podcast but sex does more than makes us feel connected to our partner. It releases oxytocin that reduces stress and will also boost your testosterone levels. This is good for both men and women, by the way. I would put sex as a pillar of health. If we're not getting enough or you're not enjoying sex with your partner(s) that's something you should look into changing. Having sex is healthy and a sign that your hormones and reproductive organs are still working– and that's a good thing! There you have it my 39 Biohacks That Actually Work. My goal is to impact your entire life with these practical tips and resources. However, it is up to you to take action and implement the strategies to see that difference that you need your life. Now, it's your turn. Pick one: Fitness, Nutrition, Detoxification, Sleep, Stress, Supplement. Try it. Commit to it for 7 days. Then, make it failure-proof. Download the PDF Guide and start take action to eat, move and sleep better. Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don't forget to join our CEO Strength Waiting List to change your health, body, and live a Legendary Life. Until next time! Ted

Brief Bio: Esther Blum, MS, RD, CDN, CNS specializes in nutritional approaches to medical problems that may not respond to conventional treatments. Esther develops personalized meal plans and supplement regimes to optimize health by restoring systemic balance. Esther received a Bachelor of Science in Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition. She is also a graduate of the Designs For Health Institute, where she received her certification in holistic nutrition. Esther is credentialed as a Registered Dietitian, a Certified Dietitian-Nutritionist and a Certified Nutrition Specialist. She has been featured on Dr. Oz, The Today Show, A Healthy You with Carol Alt, Fox-5 News, and The Isaac Mizrahi Show. In this episode, you'll learn: 5 Things dietetic school did not teach Esther about food (07:40) Vitamin supplements: good or bad (09:55) Why diets alone don't work (33:25) 7 benefits of a gluten-free diet (20:48) 3 ways to get rid of gas & bloating (44:18) How to increase hydrochloric acid in the stomach naturally (40:54) 6 Signs you have an unhealthy gut and how to heal it (40:06) 4 Steps to healing adrenal fatigue (56:33) The link between nutrition and autoimmune disease (40:34) 5 Benefits of drinking bone broth (49:38) 4 Essential facts about your liver (40:06) Bone Broth Recipe 6 cups of water 3 pounds of bone 1 tbsp. salt 1 onion 2 carrots 1 parsnip (optional) 1 stalk of celery 1 tbsp. of apple cider vinegar Directions Put the bones in the pot and pour apple cider vinegar and let it sit for 20 minutes. Then add the remaining ingredients and slow cook for 18 hours. Cook on low. Connect with Esther: Website Facebook Twitter Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don't forget to join our CEO Strength Waiting List to change your health, body, and live a Legendary Life. Until next time! Ted

Losing weight is no walk in the park, and staying committed to your new healthy lifestyle can be even more challenging. Here's the thing, it's easy for us to follow something short term and get results but not to keep it going for the long term. In this episode, I'm going to explain why it's hard to maintain weight-loss and how you could be sabotaging your health by making doing these crazy diets and miracle workouts. Listen now for more! There's no greater feeling than losing weight and fitting into those old jeans. And while losing the weight is difficult, the harder part comes after that: maintaining your new weight for the long haul. Sure, you want to keep your new slim physique and continue feeling confident. But there's an even more important reason you should want to stay diligent. First, let's check out a review: "Okay at 50 I'm an older guy. I'm not going to go crazy doing insane physical things. That is what I really like about this Podcast, sure it has some of that stuff too but it has a ton of information that I'm interested in as well, backed by science and well thought out. Still, that wouldn't normally get me to listen to a Podcast. What I really enjoy is the insightful questions, wide array of very interesting topics and the intelligence the host brings to both the content and the guest and the guests are really first rate. So, yeah I'm hooked and I'm learning a lot because my life is improving because of it" — Gentlemen Adventurer Thank you so much Gentlemen Adventurer for your review. It's awesome to hear that you are appreciating the work that we have been doing at Legendary Life and that it has been helping you! Now, this all started when I visited my dad's for Thanksgiving and he asked, "Why are there all these information out there for health and fitness and gyms but people are still overweight?" I thought it is such a great question and my answer is, most people aren't looking at the situation the right way and they aren't doing the right things. My dad like many is one of those people who has always been on and off diets. He eats the low-fat foods that people on diets typically consume. But the greatest challenge of this century is the obesity epidemic. According to the 2008 National Health and Nutrition Examination Survey Close to 70 % of Americans are overweight and 30% are obese. Why? Because of an abundance of food and we don't move a lot. You've heard it before if you want to lose weight, eat less, and move more. And it's true to some level but the reality is a large percentage of people who lose weight by dieting end up fatter than they were when they started diet within 2 years. The hard truth is diets do not lead to sustained weight loss or health benefits for the majority of people. So what's the answer? Why can people follow something short term and get results but not keep it going to long term? The main reason is that they are out of control. And who are what do we have to blame for being out of control? Hormones, neurotransmitters, and sleep influences a lot in our body including hunger, cravings, and why we feel satisfied or not after a meal. That is why your goal shouldn't be to lose weight, your goal shouldn't be to eat low-calorie low-fat foods, your goal should be to exercise, eat whole foods, sleep and in general live your life in a way that stabilizes your hormones and neurotransmitters. Think about what your goals are right now for health and fitness and I want you to think about what I just said. I've provided a guide you should use to truly measure how effective is your health and fitness program: 7 Better Ways To Know If Your Health & Fitness Plan Is Working: You feel satisfied after meals (21:02) You have more energy (21:49) You're sleeping better (26:10) Weight vs Body-fat (Hint: Pay attention to how your clothe fit) (28:11) Your mood is more stable (30:05) You're stronger and have better endurance (32:49) You feel like you're living a lifestyle and not following a workout or diet (35:24) Remember, your workout program has to be sustainable and something you can keep up for years or the weight will come back. A slow methodical approach is what gets you in better shape and optimizes your health and the way you feel. If you're currently on a program that you're not enjoying and love, I invite you to take check out the holiday sale on our products. Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Are you tired of following a fitness routine, eating healthier foods, and not be seeing the weight come off the way you hope? Take my FREE Quiz now and find out how to fix that today. Until next time! Ted

Brief Bio: Kelly Roach, is the host of one of the top rated podcasts called Unstoppable Success Radio. She's an international best-selling author and the CEO of Kelly Roach Coaching. She's a former NFL cheerleader and Fortune 500 executive where she was promoted seven times in eight years. Kelly brings a powerful combination of proven and profitable business growth strategies coupled with the mindset, wellness and productivity practices required to help entrepreneurs build a profitable business around a life they absolutely love. In this episode you'll learn: Kelly's unstoppable journey (04:23) 4 Steps to find the right mentor (08:02) Why now is the best time to start your own business (14:53) 5 Ways to develop an entrepreneurial mindset (36:30) Why it's not a good idea to quit your day job (16:27) 6 Myths about starting your own business (25:10) Why "following your passion" is not enough (33:57) 5 Ways to gain control of your emotions (37:04) How to invest in yourself and grow your business (18:16) 4 Ways being healthier makes entrepreneurs more successful (45:13) Resources: Kelly's FREE AUDIOBOOK: "UNSTOPPABLE" Connect with Kelly: Website Twitter Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don't forget to visit our FREE 30-DAY CHALLENGE and join us to change your health, body, and live a Legendary Life. Until next time! Ted