One simple way to improve your overall stress levels, productivity, and health is to evaluate how you spend your time. After all, what you do with your time is one of the most important factors in productivity and if used wisely, it can contribute to how smoothly other aspects of your life run. That's why Chris is sharing some of our top hacks to help increase productivity and efficiency:    In this episode you'll learn:  -The importance of scheduling large uninterrupted blocks of time to complete tasks -Why it's a good idea to do creative work in the AM -That frequent interruptions can make it difficult or even impossible to get back into the work flow -That light exercise in the morning can help you get into the flow of the work day -Why batching emails, texts and similar work related tasks into the same time frame is helpful for productivity  -To prioritize things that set other things on your to do list into motion,like setting up time-saving systems  -What the term "eat the frog" means and how it can improve the flow of your day  -Why it's generally not helpful to multitask  -That multitasking can have a negative impact on your mind and reduce productivity by up to 40%  -Why it's a good idea to simplify your schedule and cancel any unnecessary meetings -How removing certain notifications from apps you deem unnecessary can increase productivity  -About the "power of no" and why it's not efficient to take on too much -About the concept of opportunity cost -That daily writing like a 5 minute journal can be helpful -The importance of quality sleep for productivity  -About Tim Ferris' 8 step process for maximizing efficiency   References:  Some studies have shown multitasking to have a negative impact on your mind and reduce productivity by up to 40% https://www.apa.org/research/action/multitask 

Master Your Health Podcast

47: 12 Strategic Hacks to Increase Productivity

Consuming too many ultra processed foods is one of the biggest offenders when it comes to nutrition. That's why it's so crucial to make sure you're eating mostly whole foods that will support good overall health. In this episode, Vani Hari, a revolutionary food activist, author of multiple books including New York Times bestseller, Feeding You Lies and owner of Truvani, shares what she has learned through her experience with advocating for higher quality ingredients and battling big food corporations like Kraft, Kellogg's, Chipotle, and more. She also breaks down how to avoid being duped by marketing tactics, confused by lengthy food labels, and how to put these methods into action on a regular basis.    In this episode you'll learn: -How Vani got into the health/nutrition space -How food norms and quality affected how she felt in her childhood  -About how switching to whole, organic foods can change multiple aspects of health -How the name "Food Babe" came about  -Why it's so important to read the ingredients on all of the food you eat -About Vani's first experience with food activism -About her experience with uncovering what was in Chipotle's products and how she got them to remove all GMO's from their food -About some better sodas and drink choices  -That Topo Chico water contains a controversial chemical called PFAS  -Some better options when it comes to sweets -About Vani's line of products, Truvani -About Kraft's use of artificial food dyes in only their U.S. products  -About the different food standards in Europe compared to the United States  -That the FDA has never had the power to third party test -The real purpose behind why most food chemicals are created  -That other countries take more precautions when it comes to chemicals and they look at safety data -That McDonald's french fries in the U.S. contain 11 ingredients, overseas they contain 3 ingredients -Why Kellogg's is one of Vani's least favorite companies when it comes to their ingredients  -That Kellogg's continues to use artificial food dyes even though they said they'd remove them all by 2018 -About Vani's thoughts on the argument that prices will increase if switched to higher quality ingredients  -Why it's so crucial to take back control of our food -About Vani's "3 question detox" (1- What are the ingredients you're eating? 2- Are they nutritious? 3- Where do they come from?) -That The Food Babe Kitchen teaches how to create a real food kitchen and cook healthy food that tastes great  -About Vani's favorite recipes in her book and how her mom influenced them   Connect with Vani:  Instagram: @thefoodbabe https://www.instagram.com/thefoodbabe/?hl=en  Website: Foodbabekitchen.com Buy her books: The Food Babe Way   Feeding You Lies    The Food Babe Kitchen   References from the episode: Conscious Eating by Gabriel Cousens 

46: What’s in Processed Food? Taking on the Major Food Manufacturers w/ Vani Hari

The brain is one of the most important organs in your entire body. It plays a major role in how well other organs function, so it's a good idea to support a healthy brain with a healthy lifestyle. In this episode, Max Lugavere, a health and science journalist, expert in all things brain health, and author of New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, shares what he has learned about how food, exercise, lifestyle changes, and more can affect brain health and cognitive decline.    In this episode you'll learn: -How Max got started in the health/fitness/nutrition space -How his mother's experience with dementia affected him -That dementia can affect people at any age  -Why preventive actions are so crucial for dementia -Why good metabolic health is key to maintaining and boosting brain health -Only 12% of people in the US have what is considered "good" metabolic health  -That blood pressure plays a key role in brain health  -About the myth that dietary sodium from homemade food largely affects blood pressure  -Why whole foods are a better choice than highly processed foods  -That 71% of the sodium that your average person consumes comes from ultra processed packaged foods, and restaurant foods -Why he chooses to eat low-carb  -Why Max advocates for a mostly grain free diet for those with blood sugar regulation issues and nutrient deficiencies  -For improved brain health protein and fiber should be prioritized at every meal  -Max's view on the ketogenic diet and improvement to cognitive function -About glucose hypometabolism  -About time restricted feeding and how it has been shown to affect metabolic health and blood sugar regulation and blood pressure -Some of Max's favorite foods for brain health  -Benefits of avocados and a certain fat they contain -Why grass fed beef is a great choice when it comes to healthy protein and fat sources -The importance of understanding how foods affect behavior  -That Max allows himself 1 "snack" per day to help maintain moderation  -Some oils people should avoid (grape-seed oil, canola oil, corn oil, soybean oil) -The difference between monounsaturated fats and polyunsaturated fats  -How different oils are extracted  -Some better options when it comes to choosing salad dressings -Why Max isn't afraid of unsaturated fats  -The brain benefits of exercise, especially aerobic exercise  -Why resistance training is crucial for metabolic health  -That non-exercise physical activity makes up a huge portion of calories that you burn everyday  -That boxing can greatly benefits fitness levels and brain health -About the benefits if sauna for mental and cognitive function -The importance of mastering the art of positive self-talk Connect with Max on Instagram  Max’s books, Genius Life and Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life  Max’s Podcast Genius Life    Other References:  Amanda's episode: How to Meal Prep Like a Boss  Barrel sauna  Infrared sauna    Studies: -2019 NIH study that found ultra processed foods overconsumed by about 500 cals per day https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain 

45: Brain Health & Steps You Can Take to Prevent Dementia with Max Lugavere

There are an endless amount of myths surrounding pregnancy and pre/postpartum health, which can definitely cause some confusion when it comes to supporting a healthy pregnancy from before conception to post-pregnancy . In this episode, Sarah Kuhn, a mom of 3 and pre/post natal exercise specialist and CEO of Juna App, keeps it real by sharing what she has learned about optimizing health specifically for pregnancy, debunking some of the most common myths surrounding what studies have shown is and isn't safe during pregnancy, and sharing extremely helpful advice that will help clear up some of the confusion around nutrition and health throughout pregnancy.   In this episode you'll learn:  About Sarah and her experience during her pregnancies About some health related changes you can make to prepare for pregnancy  That trying to conceive is very case-by case and looks different for everyone Data suggests that the Mediterranean diet is beneficial for the trying-to-conceive period (for both men and women) The importance of physical activity for pregnancy How working out can affect conception  That period tracking apps can be helpful, especially if you're trying to conceive  About some common misconceptions around exercising during pregnancy  Debunking the myth that pregnant women can't exercise if their heart rate goes above 140bpm About the new recommendation in regards to exercising during pregnancy (the "talk test")  That saunas and hot yoga are not recommended for pregnant women  The importance of core strength About some moves like side planks that can be done in moderation to strengthen the core That diastasis recti is common in the third trimester  That breathing through your diaphragm during pregnancy can have benefits  About Sarah's 2 "no-no's" when it comes to pregnant women exercising What the recovery recommendation is for postpartum exercise  About Sarah's first pregnancy experience compared to her third pregnancy  About the hormone Relaxin  That there are so many benefits to working out throughout pregnancy, even if you didn't work out before your pregnancy  When it comes to physical activity after delivery, listen to what your doctor says no matter what, because it depends on your specific delivery, circumstances, etc.  Why it's so important to ask your doctor very specific questions, especially after delivery  That Sarah recommends doing kegels as soon as possible after delivery, even if you've had a c-section  Why she recommends seeing a pelvic floor specialist if you can  Debunking the myth that exercise will affect breast feeding/milk production  About some different ways breastfeeding can affect mom's weight  Foods that are beneficial to eat during pregnancy (fatty fish, healthy whole grains, lots of fruits and vegetables, prenatal vitamin) Debunking some of the biggest nutrition myths about what you can't eat while pregnant About Emily Oster and her recommendations for nutrition throughout pregnancy  That it's not really necessary to avoid eating runny eggs due to salmonella risk  The importance of avoiding any high mercury fish (shark, tuna in limited amounts, tilefish)  That you can eat raw fish-- when you know how it's being handled/stored, and trust that it's safe  Debunking the myth that you can't have any caffeine at all when you're pregnant  Why it's important to be cautious of herbal teas during pregnancy  About the safety of deli meats Debunking the myth that you're "eating for two"  Healthier ways to support extra needed calories  Benefits of eating 6 small meals throughout the day  About the importance of setting boundaries for your body    Connect with Sarah on Instagram  Download the Juna Moms App on Apple and Android 

44: How to Support a Healthy Pregnancy with Sarah Kuhn

When it comes to overall health, hydration is the name of the game. However there is actually so much more to proper hydration than simply drinking a lot of water. In this episode, we discuss all things water with the "hydration queen" Tracy Duhs, including why it's helpful to supplement water with trace elements, alternatives to trace minerals if you can't buy them yet, about reverse osmosis, signs of dehydration, and so much more. As always, special shout out to Organifi and their amazing red juice for providing a delicious & nutritious afternoon pick-me-up! It really satisfies that craving for a sweet treat during the day, but only has 2 grams of naturally occurring sugar and no caffeine. Their red juice is packed with a tons of vitamins and minerals including an antioxidant berry blend, metabolism boosting blend, and an endurance blend with beet root powder, cordyceps powder, & reishi mushroom extract. It's definitely our go-to, especially before or after a workout and in the afternoon. Check out our favorite products here:  https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below: In this episode you'll learn: -How Tracy got into the world of water -About her experience with dehydration during pregnancy -A few effects of mineral imbalance can -Why Tracy prefers mountain spring water -Why it's helpful to supplement water with trace elements -Alternatives to trace minerals if you can't buy them yet -Why Tracy suggests not drinking purified water -That natural spring water is the highest quality water you can drink -How water affects cell health -That reverse osmosis can be helpful if you can't afford mountain spring water (when you add trace elements back into it) -About Brita water filters and their lack of effectiveness with most water supplies -Why it's helpful to pinpoint the exact type of water supply you get (based on contaminants) -The main problem with reverse osmosis setups -Why sitting water is never good -Why shower filters aren't as effective as you may think -About the idea that humans are 70% water by mass -That dehydration becomes more of an issue with age -Humans are 98.9% water molecules -Hydration is about so much more than just drinking a lot of water -That we make our own metabolic water from mitochondria -About plastic vs. glass when it comes to bottled water and how heat/light can affect it -That xenoestrogens in water can throw off the endocrine system -Why most people wake up thirsty -That it's important to hydrate right away in the day -About hydrogen tablets and how they can be helpful -Tips for flushing excess sodium -About the difference between alkaline water vs alkalizing your system -Why it's so important to eat your water  -That aloe is great if you want to upgrade your hydration game  -How healthy fats can impact hydration -Key signs of dehydration - fatigue, excess hunger, bad breath, headaches, dry eyes/mouth, dry lips -About how the color of your urine may indicate hydration levels  -Why it's important to be intentional about your hydration but also not over-obsess over it -About the deuterium depleted water from Russia that Tracy drinks  -The importance of hydration, mineralization, nutrition, movement, sunlight, creative playtime, loving connected community, and sleep Connect with @Tracyduhs on Instagram Check out her podcast, Hydrate with Tracy Duhs References: Aquatru Water: https://www.aquatruwater.com/?src=affiliate&aid=14626&gclid=Cj0KCQjwtZH7BRDzARIsAGjbK2YlbpM-jy2WGiNYJx9P0ux-tH7O7iZkBqOooRbpSC3lb8lRWpZc_6caApWREALw_wcB Quicksilver Hydrogen Tablets: https://www.quicksilverscientific.com/all-products/h2-elite/  

43: Optimize Your Hydration with Tracy Duhs

What you eat can be broken down in many ways, however it’s important to not obsess too much over your “diet” and maintain a flexible approach when it comes to your nutrition. That’s why we love the 80/20 guideline vs the restrictive diet approach. In this episode, we break down some of the research behind the 80/20 mindset, why it’s effective, and tips to help you achieve possible success with shifting your mindset from an all-or-nothing restrictive style of eating to a more flexible lifestyle.    Special thanks to Organifi and their slew of delicious and high quality products like the chocolate plant protein powder that we love! What's so great about this specific shake is that it's full of vitamins and minerals, protein, enzymes to help you break down and better utilize nutrients more easily, and it tastes amazing! The rich, chocolaty flavor makes it hard to believe that it only contains 2g sugar and 20g of fiber. Plus, it uses multiple soy-free and gluten-free sources for its protein and isn't full of heavy metals like some other brands! Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn:  Why we don't love to use the term "diet" in terms of weight loss  About the term "clean eating" and that healthy eating looks different for everyone  Why we encourage you to always take an individualized approach to find what works best for you, your body, and your lifestyle  Some benefits of approaching your diet with the 80/20 mindset  About the concept of "fun foods" and how to identify them  How eating a whole foods diet may even help you hit your fitness goals Why it's important to get enough protein and fat and to not spike your insulin during the day  Why thirst is so often confused for hunger   What the 80% of 80/20 should typically consist of (fruits, vegetables, lean protein, whole grains, & lots of water) That taking an approach that's overly restrictive has been shown to be unsustainable It's almost impossible to be eating 100% "clean" 100% of the time  That the 80/20 guideline a general mindset trick and not an exact calculation  It can be flexible and you can adjust based on what you have going on  You can average it out in terms of the entire week and not just in terms of the day  How your body metabolizes alcohol compared to food  How poor sleep can affect insulin  Things that can throw off your metabolism (poor sleep, alcohol, stress, etc.) Why it can be beneficial to eat the the bulk of your carbs after your workout Some examples of how to set up an 80/20 diet  Examples of foods that could fit into the 80% category as well as indulgence foods  That 25% of the population is a hyper responder to dietary cholesterol  Why high quality cheese can be a good choice for some people but not everyone  That making too many foods "off limits" can hinder your adherence to your nutrition plan  Why it can be helpful to include some of your favorites in moderation rather than cutting them out completely  That food shouldn't be viewed in a dichotomy of "good" or "bad"; its more of a spectrum   About flexible control and how it has been shown to affect binge eating and weight loss over time  Some studies that explore how taking a break from calorie deficit can affect weight loss  How cycling calorie deficits can affect muscle loss and fat loss  That being overly restrictive with your eating can lead to an unhealthy mindset  About Orthorexia Why tracking calorie and macros, especially at the beginning, can be so helpful  That meal prepping can be a wonderful resource   Resources: Reverse Dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/  

42: The 80/20 Diet: A Balanced Approach to Nutrition

The habits that we create in our childhood play such a huge role in the rest of our lives- especially when it comes to physical health. That's why it's so important for kids to learn about proper nutrition, exercise and overall physical education. In this episode we talk with, Anna Forcelledo, a 7th grade PE teacher who is a pro when it comes to creating programs/circuits, motivating children, and teaching PE in a way that makes it enjoyable, fun, and informative.    Special shoutout to Organifi and their new supplement Balance that we are so excited about! What we love about Balance is that it contains prebiotics and probiotics which help support a healthy gut microbiome, has 5 different strains of bacteria and a diverse group of 20 billion cells- it's the real deal. Gut health plays such a huge role in many aspects of health including neurotransmitter connection, immune support, brain health/mood, and so much more. Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check our more details from this episode below:  In this episode you'll learn:  About how Anna's independence as a child led to her love of teaching Physical Education  How Anna makes PE fun for kids  What it's been like to experience PE through virtual learning That music can have such a positive impact on exercise, for kids especially  Why getting kids involved in the process is great for PE  Some challenges of teaching physical education to kids  Tips for working with kids who don't normally have an active lifestyle  About S.E.L. (Social Emotional Learning) and the impact it has on how kids feel overall  How Anna approaches physical fitness and cases of childhood obesity  Why it's so important to get to know children on a personal level, especially when it comes to their physical health  About when it's appropriate to introduce weights with kids  Why it's crucial for kids to learn proper form and nutrition as well as exercise  About body weight exercises and when it's better to introduce some weights (with proper form) Some of the main elements to include when building a PE program  How Anna help kids set up personalized fitness goals How setting personalized goals and plans can be helpful  About why personal accountability and reflecting on  progress/goals is important  How Anna has adjusted her teaching style among Covid-19  Why Anna starts her classes with a "Mindful Minute"  What she finds most rewarding about being a PE teacher  About the Pacer test given to evaluate aerobic capacity  Why having a good mindset is crucial for growth  

41: How to Make Fitness Fun for Your Kids with Anna Forcelledo

Learning is one of those things we’ve done our whole lives, right? Well Jim Kwik, a widely recognized world expert in memory improvement, brain optimization, and accelerated learning, has broken down how to learn efficiently through investigating the learning process in conjunction with how the human brain works. In this episode, Jim shares his personal experience with learning, why knowing how to learn is just as important as knowing what to learn, game-changing tips to help retain the information you learn & grasp new pieces of information without having to repeatedly learn it, and so much more!    In this episode you'll learn: About Jim's origin story and struggles with learning in his childhood due to a brain injury Why HOW you are smart matters more than how smart you are That everyone has different learning styles About neuroplasticity Why it's so important to continue creating new brain connections That Einstein's brain was actually smaller than the average man's, but he had more connections and nueroplasticity About ways to strengthen brain connections About Jim's experience learning how to learn Why he thinks remembering is one of the most important neglected skills not taught today Why Jim believes "leaders are readers" The importance of asking questions How Jim's life changed when he finally learned how to learn rather than just what to learn Why learning is a superpower  About the "4 supervillians of learning" or 4 horseman that can hold you back How technology affects learning About the 4 D's (1-digital deluge, 2-digital distraction 3-digital dementia 4-digital deduction) How information anxiety affects productivity, peace of mind, and so much more  That dependence on technology has affected memory in most people How your brain remember things  Some tips for studying in intervals including the pomodoro technique The importance of brain breaks How to optimize brain breaks (move, hydrate, breathing) That hydration affects thinking speed and reaction time  About speed reading why reading faster actually helps you retain information   Why self vocalization is an obstacle to effective reading  About why using your finger/highlighting the words on paper helps with reading speed Why it helps to not touch your phone for the first hour or so of the day About the body/brain connection How to solve problems using use "The Six Thinking Hats" by Dr.Edward de Bono   That the human brain does not learn by consumption, but rather creation About trained memory vs untrained memory Why it's important to keep a "to-learn" list That teaching others can be an effective way to learn References: Connect with Jim here: JimKwik.com | kwikbrain.com | Instagram  Where to buy Primary Limitless -  limitlessbook.com  "Start with Why" by Simon Sinek 

40: Unlock Your Full Learning Potential with Jim Kwik

There is much debate over the "best way" to optimize a person's metabolic health. The truth is that your metabolism requires a more complicated approach than one "this or that" answer. That's why we asked Dr. Jade Teta, a naturopathic physician and metabolic expert, to break down the science for us and share what he has learned. In this episode, Dr. Teta explains his fantastic analogy for how the metabolism operates, why everyone's metabolism is unique, how to optimize it, and so much more.    In this episode you'll learn:  -About the quality vs quantity debate when it comes to nutrition -That there is no hormonal formula for fat loss  -About why Dr. Teta compares the metabolism to a thermostat  -What the metabolism is and how it functions  -What Dr. Teta thinks the biggest hurdles are when it comes to losing weight in regards to metabolism  -That each metabolism is unique and what works for one person won't necessarily work for another  -Why it's key to understand how your metabolism works  -About what Dr. Teta calls structured flexibility  -The metabolism talks to us through biofeedback like hunger, energy, mood, etc -What he tells his clients to listen for in terms of biofeedback (SHMEC/HEC- Sleep, Hunger, Energy, Mood, Cravings)  -Why stress is so important and how the body responds to it  -About why intermittent fasting doesn't work for everyone  -That the hourglass shape/V shape is determined by hormonal balance -That estrogen amplifies alpha receptors in certain areas of the body   -About the role that body shape plays in metabolism  -Why measuring shape change and how it can be helpful -That intuitive eating and counting/tracking work together to create a flexible metabolism  -About the body's starvation response and how it plays a role in metabolism  -That basal metabolic rates can quickly change and how it can affect SHMEC -How calorie gaps play a role in metabolic health -About some studies that examined metabolic health in post-menopausal women  -That walking is one of the only activities that simultaneously lowers your cortisol and sensitivities your body to insulin -What EPOC is and the role it plays (Excess Post-Exercise Oxygen Consumption) -That walking naturally suppresses cravings -About how saunas affect cortisol levels  -The difference between a fast metabolism and a flexible metabolism -Ways to create a flexible metabolism  -About persistent organic pollutants (POPS) and how they're excreted from our bodies -Why it's crucial to differentiate hunger vs cravings  -Why chicken and broccoli is a popular combo  -About the neuro-lingual response and how it affects hunger  -One reason why the ketogenic works for some people and not others  -Things that can help with muscle loss  -About the link between calories and hormones  -The importance of quality sleep and having purpose   References:  Connect with @jadeteta on Instagram | Next Level Human podcast |  https://www.jadeteta.com/   

39: Metabolism: Balancing the Focus Between Calories & Hormones with Dr. Jade Teta

Having a healthy relationship with food is crucial to your health journey whether you’re eating too much or you’re eating too little. In this episode, I (Amanda) share about my past experience with an eating disorder that I had going into high school, how it affected my life, and how I overcame it. We also talk about some common dangerous effects of disordered eating and tips to help with recovery/supporting your body with the right nutrients.    In this episode you’ll learn:  About my struggles with food going into high school What body dysmorphia is That there is a lack of education around healthy ways to lose weight  Why over-exercising and intense diet restriction can become addicting with eating disorders  That is can be helpful to have supportive family members/loved ones involved in recovery That eating disorders can greatly affect sports performance  It can be helpful to look for positive reinforcements when recovering  How important and beneficial it can be to get professional help  That under-eating can affect menstruation  How much of the American population is affected by eating disorders About the stigma around males that have eating disorders  That comparing yourself to other people can be damaging in multiple ways  About some of the health issues that arise from eating too little calories (low energy levels, imbalance in reproductive hormones, thyroid hormones, sleep issues, etc.) About the link between nutrient deficiencies and eating disorders  That eating too little can cause muscle loss and lead to injuries Why reverse dieting can be helpful for some people  That going too low-calorie during the day can lead to increased binge eating at night  About some common things that trigger disordered eating habits/emotional eating Healthier ways to cope with stress and emotions Why it’s so important to reach out for help if you need it    References:  Reverse dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/    Organifi: Used our code MASTERS https://www.organifishop.com/pages/masteryourhealth  

38: How I Overcame My Eating Disorder

So much of us is composed of water, so it’s really important to pay attention to where you’re getting your water from and how you’re filtering it. In this episode, we break down the facts about what’s in our water supply, how it can affect the human body, and why we encourage you to filter your water when possible.   In this episode you’ll learn: Why it’s so important to pay attention to where your water comes from  Some common toxins that have been added to our water over the years About fluoride and chlorine and why they’re added to tap water  Some of the adverse effects of drinking tap water  About the EWG (Environmental Working Group) and how they approach water safety  How toxins in our water are evaluated for adverse effects That every human responds differently to different environments  The average person number of toxic chemicals in his/her blood and urine About multiple contaminants commonly found in tap water  That there are 316 contaminants in the public water supply, 202 of which are unregulated About contaminants found in tap water that exceed the EWG health guidelines  Some ways that the body naturally excretes toxins That the scientific community still debates what amount of these toxins are safe for to be in our water Why Chris and I chose to err on the side of caution and avoid unfiltered tap water  About anthropogenic contaminants and the variety of different risks they pose  Where some of the EDCs in water come from  That EDCs in the water can cause adverse reproductive effects in animals and humans About the disinfecting products in our water  About how chlorine affects the water  That chlorine can lead to an increase in DBPs and affect the microbiome in your gut About natural and synthetic estrogens found in our water  The 3 types of estrogen that are found in pregnant women’s urine and leak into the water supply That BPA is an endocrine disruptor and is in our water supply and other commonly used products  About ways to avoid BPA  Why we encourage you to filter your water source  About phthalates and some reasons they’re found in the water in such high amounts  That heat affects the amount of toxins that are leached into plastic products  How urinary concentrates affect the water supply  About some toxins that have been used as pesticides throughout the years That many synthetic organic pesticides are found in the water supply  That water quality and restrictions are much different in Europe than the U.S. Common sources of pesticides and how they’re leached into our water  That coffee is one of the most heavily sprayed crops in the world  About Fluorinated substances and PFAs  That the EWG has a database in it’s website where you can search what’s in the water supply for your zip code  How Brita water filters compare to carbon-based water filters like BIRKE  About reverse-osmosis water filters and why you need to add minerals to the water  Some more affordable/effective water filters like the Zero Water filter on Amazon  That eating a nutrient dense diet can help your body better filter out toxins  That you can only sweat out certain toxins but it’s still helpful  References:  EWG water database https://www.ewg.org/tapwater/  Berkey carbon-based water filter https://www.amazon.com/Berkey-Gravity-Fed-Filter-Purification-Elements/dp/B00CYW3EVO  Zero Water Filter https://www.amazon.com/ZeroWater-Pitcher-Quality-BPA-Free-Certified/dp/B0073PZ6O0/ref=pd_bxgy_img_2/131-0827737-3858264?_encoding=UTF8&pd_rd_i=B0073PZ6O0&pd_rd_r=6a876114-a766-4538-ba6d-f959be786ae4&pd_rd_w=zOr4Q&pd_rd_wg=I6aQ7&pf_rd_p=ce6c479b-ef53-49a6-845b-bbbf35c28dd3&pf_rd_r=VZH22QKZJH5112BAPK7G&psc=1&refRID=VZH22QKZJH5112BAPK7G    Studies:  -Increased risk of bladder, kidney, and rectal cancers:  https://pubmed.ncbi.nlm.nih.gov/3377557/ https://pubmed.ncbi.nlm.nih.gov/8213753/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1694065/ -Reproductive problems like birth defects and low birth weight: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739910/pdf/v057p00073.pdf -Chlorine and chloramine vapors are associated with greater risk of asthma, and may damage the mucosal lining of the respiratory tract: https://oem.bmj.com/content/oemed/60/6/385.full.pdf -Chlorine has been shown to significantly alter the microbiome by altering bacteria diversity in mice. Unfortunately there hasn’t been many studies in humans to prove this crossover, but usually these rodent studies pave the way for human studies:  https://rucore.libraries.rutgers.edu/rutgers-lib/60903/#:~:text=Chlorination%20significantly%20altered%20the%20microbiome,important%20implications%20for%20human%20health. Estrogen can disrupt the endocrine system, impair reproductive function, and trigger adverse health effects: https://journals.sagepub.com/doi/10.1080/109158198226675 -Multiple studies have demonstrated a shorter AGD in males exposed to environmental anti-androgens: https://www.sciencedirect.com/topics/veterinary-science-and-veterinary-medicine/anogenital-distance -Pesticides have been detected in drinking water sources, and some of these compounds are known reproductive toxicants. For example, exposure to some pesticides is associated with low sperm count and adverse pregnancy outcomes in non-human animals and humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139484/ -This study showed a link between prenatal fluoride exposure and a reduction in IQ: https://ehp.niehs.nih.gov/doi/full/10.1289/EHP655 Additional Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139484/ https://www.ewg.org/research/minority-cord-blood-report/bpa-and-other-cord-blood-pollutants 

37: What’s in Our Water Supplies?

Recovering after an injury or surgical operation takes time and patience. However there are some simple things that you can do afterwards to help speed up the recovery process and make it as seamless as possible! In this episode we share some of our top tips for optimizing recovery when it comes to injury or post-surgery.  Special shoutout to our newest podcast sponsor, Organifi! We are loving their dairy free plant-based protein powder that provides digestive enzymes, MCTs, and tons of vitamins and minerals and is packed with organic, whole food ingredients like pea protein, quinoa, pumpkin seed, coconut, monk fruit, + more. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn: Where you can find 101 healthy snack ideas 101healthysnacks.com  Why we recommend high protein diets  About how Chris and I (Amanda) met  About Chris' experience with a partially torn ACL and his recent hernia surgery  How food can affect the recovery process after injury  Why limiting sugary, sweetened beverages and ultra processed foods can help with the recovery process That eating plenty of protein can help with recovery Why vitamin C can be extremely helpful with the recovery process  That Omega-3 rich foods can be beneficial   About why it's important to balance your omega-3 and omega-6 ratio  About some foods that are a good source of omega-3 That zinc-rich foods or supplements may help speed up the healing process Why copper should be taken in conjunction with zinc Magnesium rich foods for all kinds of things Why Vitamin D should be taken with calcium Why calcium rich foods can be beneficial About fermented dairy and why it's easier to digest for some people  About vitamin D rich foods  How fiber rich foods can play a role in the recovery process  About why fiber-rich foods are so important if you're on antibiotics  That collagen helps to promote healing  About curcumin supplements that may help with inflammation/pain Why CBD oil may be beneficial and which kind to look for  That amino acids play a key role in wound healing About some amino acids that play a key role in wound healing That beta hydroxy may help promote lean muscle mass That sleep is crucial for recovery  That light walking after the first few days of surgery can help with the recovery process, if your doctor recommends it  Add in some stretching to help facilitate proper mobility and function   Why it's so helpful to have a family/support system throughout the recovery process  That saunas can help prevent muscle atrophy and multiple other benefits  About the sauna that Amanda and Chris use at home  References: The Truth About CBD and Cannabis w/ Dr. Jess Peatross  Studies:  https://www.jpain.org/article/S1526-5900(06)01023-6/abstract https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/  https://pubmed.ncbi.nlm.nih.gov/26899740/  

36: How to Optimize Recovery Part 2: Post-Surgery/Injury

If you absolutely crush your workouts but don’t do anything after for muscle recovery, you’re doing yourself a great disservice. Skipping muscle recovery can lead to injury, decreased performance, poor sleep, etc. In this episode, we discuss the many benefits of post-workout muscle recovery, how to speed it up, different methods, and so much more so that you can make the most out of your exercise.  Special shoutout to our newest podcast sponsor, Organifi! We are loving their green juice that is packed with real, organic, whole food ingredients like moringa, chlorella, mint, spirulina, lemon, ashwagandha, turmeric and beets. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn: About our new sponsor Organifi  Why the ingredients in your juice matter  15% off with code: MASTERS What happens to your body when you workout  Why skipping on recovery can lead to injury, decreased performance, poor sleep, decreased immune strength, and more   Why it's so important to honor what stage you're at  About the main pillars of recovery How sleep can affect workout performance and recovery  Why going to bed and waking up at same time matters  How often an intense workout is needed and when to slow it down About why intense workouts multiple days in a row may not be the best idea Why cool-downs after training are crucial to recovery  About DOMS (delayed onset muscle soreness) and a longer perceived time of recovery  Drinking coffee in moderation may help with muscle soreness   That incorporating massages may help reduce muscle soreness and help with DOMS  About the difference between perceived recovery and actual recovery  How stress and cortisol affect recovery  About foam rolling for muscle recovery  That massages may not actually affect your muscle recovery the way you think  About LISS (low intensity steady state cardio)  Why walking can be a great tool  That Epsom salt baths can be helpful for soreness That magnesium can be extremely beneficial for most people  About the different types of magnesium and when they may be best taken  About tart cherry concentrate and how it may help with inflammation and recovery of isometric muscle strength after intense workout  How adding probiotics into your diet can help  About the role your immune system plays in recovery The importance of getting adequate protein post-workout About cold therapy for muscle recovery  That some inflammation is good  Why you may want to be careful with using too many anti-inflammatories About what deloading and periodizing your programs means and how to do it  Why your training routine matters depending on your goals  Ways to test to see if your nervous system is too taxed  How to safely and effectively deload  Why it's good to be careful with cryotherapy    Studies:  https://www.sciencedaily.com/releases/2018/02/180226122548.htm#:~:text=American%20Osteopathic%20Association.,is%20magnesium%20deficient.%22%20ScienceDaily. Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Nutrients. 2014;6(2):829-843. Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011;43(8):1544-1551 https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP272881 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/#tjp12176-bib-0003 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/ https://www.sciencedirect.com/science/article/pii/S2468781219302036  

35: How to Optimize Recovery Part 1: Workout & Training

When it comes to the human body, one of the most crucial organs that sets us apart from other species is the brain. In this episode we dive into all things brain health, including what makes it unique, ways to optimize it, how it can affect other aspects of your health, and so much more.   In this episode you'll learn: -How much the average brain weighs -How much of your brain your actually use  -That the brain is one of the fattiest organs in the body  -Why cholesterol is key to learning and memory -How to build a strong foundation for brain health -About some methods of mental stimulation for improved cognitive function  -Why reading educational books can be beneficial for brain health -How exercise affects the brain -That exercise can affect brain function  -About the connections between brain cells and how they form -Some benefits of exercise in your physiological body  -At what age the brain begins to atrophy  -Why it’s important to eat a wide variety of whole foods -About the Mediterranean style diet -How diet can drastically affect cognitive function -Why the brain needs a variety of proteins, micro-nutrients, and healthy fats  -What percent of the body's calories are used by the brain -Why healthy fats are thought of as "brain fuel" -About certain nutrients the brain requires  -How omega-3 fatty acids and antioxidants affect the brain -About some foods that are good for brain health  -Why magnesium is crucial for brain health  -How blood pressure can affect the brain  -Why it's important to reduce stress  -About some breathing techniques that can help  -Why high blood sugar can affect brain health  -How tobacco affects the brain  -That over-consumption of alcohol can be detrimental to brain health  -How alcohol can affect sleep quality  -How the state of your mental health affects brain function  -Why it’s beneficial to build strong social ties  -About Blue Zones    -How saunas and hyperthermic conditioning affect the brain

34: How to Build a Better Brain

Birth control is a very important women’s health issue that is not often talked about or explained in detail. Whether you’re on the pill or not, it’s important to know how different forms of birth control work in order to make the most-informed decisions for yourself. In this episode, we discuss all things birth control with Dr. Jolene Brighten, who brings a unique perspective on the pros and cons of hormonal birth control, how to find what works best for you, and so much more. Dr. Jolene Brighten is a prominent leader in women’s medicine and the emerging science of Post-Birth Control Syndrome — studying the effects of hormonal birth control on female health. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. Dr. Brighten is also part of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, and ABC News.   In this episode you'll learn: -The pros and cons to birth control and why each person needs to make that decision for themselves  -Some major benefits that have come from birth control   -About Dr. Brighten's journey with learning about birth control  -Why there is no “one size fits all” birth control method -What are some indications that you may not be a good candidate for birth control -About the different types of birth control  -That doctors can gaslight patients (even accidentally) and how you can handle it  -Why it's important to write down your specific period-related data regularly  -About the link between birth control and autoimmune diseases such as Chrohn's disease -About the mental health component of birth control   -Questions you can ask yourself before going on an oral contraceptive  -How hormone contraceptives can affect mood.  -That there are many formulations of birth control to try if one type doesn't work for you  -Why it's so important to be educated about the different types of birth control -What actually happens in your body when you take a birth control  -What progesterone can help with and how your body makes it  -About the difference between natural hormones that your body produces and synthetic hormones  -About 3 types of estrogen in females  -How birth control affects ovulation  -About the history of birth control in America and why it was developed  -About “Pregnenolone steal” and what really happens with the hormone pregnenolone  -Things to look for when choosing your doctor  -Why you can't have fixed beliefs in science -About how having "Good guy vs Bad guy" mentalities can cause problems  -How synthetic hormones can affect your gut, heart, brain, hair, skin, and more -About all types of birth control (including F.A.M., IUDs, gels, and more)  -About the Natural Cylcles birth control app  -Why being on birth control long-term has risks  -About Amenorrhea -About mail-order birth control    Resources:  Connect with Dr. Brighten: Dr. Brighten.com    |   PBCS Free Ebook  | Instagram | Youtube | TikTok  

33: The Truth About Birth Control with Dr. Jolene Brighten

The Master Your Health Podcast is all about providing you with the information and tools you need to elevate your life. The hosts, Chris Rocchio and Amanda Rocchio, are dedicated to being your top resource for all things health, nutrition, fitness and wellness. While we believe there is no one-size-fits-all plan that is perfect for everyone, we’re all about discovering the right systems that work for you to accomplish your health and wellness goals.

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Master Your Health Podcast

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