Age Less / Live More

How to Recover from Exercise with Dr. Andy Galpin --------------------------- Has this ever happened to you? You're on a roll with a new exercise routine. You're going to yoga or the gym every day. You feel stronger and energized, and maybe you even lose some weight. Then you get injured. You hurt your back. Or your knee. Or your shoulder. You miss a few days, take some pain Once you've fallen out of the routine, it feels impossible to start again. One small injury suddenly can turn your active lifestyle into a sedentary one - and what do you do? Rest, ice, compress, elevate? Ibuprofen? What else? On this week's podcast, we'll explore recovery and pain relief with Dr. Andy Galpin. Listen & learn: Why it's so hard for most of us to interpret research The double-edged sword of siloed experts Rest, ice, compress, elevate? Ibuprofen? Links & Resources Andy's Website ABOUT OUR GUEST Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. A lifelong athlete, Andy played college football, competed in weightlifting, and Mix Martial Arts. His current focus is Sports Nutrition, Exercise Physiology, Designing Exercise Programs, Applied Strength and Conditioning. He's the co-author of a book called, Unplugged. Nutritional Tip of the Week: How Much Salt Like the Show? Leave us a Review on iTunes

The Future of the Quantified Self Movement with Dr. Michael Snyder ---------------- What if a $50 smart watch could give you early warning signs for illness, infection, and even disease? Prevention costs less and is more effective than just about any cure, but most of us don't even manage to get an annual checkup at the doctor. This needs to change. On this week's podcast, you'll meet a leading researcher in the quantified self movement actively working to democratize data and personal health. Listen & learn: Genomics, proteomics, and omnics What you can learn from elevated heart rate The future of wearables Big data for health - will it happen? Links & Resources: Dr. Snyder's Book Join the Case Study Group ABOUT OUR GUEST Dr. Snyder received his Ph.D. at California Institute of Technology and carried out postdoctoral training at Stanford University. He is a leader in the field of functional genomics and proteomics, and one of the major participants of the ENCODE project. He's the author of the book: Genomics and Personalized Medicine: What Everyone Needs to Know. Nutritional Tip of the Week: Melatonin Like the Show? Leave us a Review on iTunes

How to Control Your Fearwith Dr. Amy Silver ---------------------------Humans are hard-wired to fear anything that puts us in harm's way. But what do you do when fear keeps you from taking the necessary risks toward achieving your goals? Worried you might choose the wrong major in college? You probably will. Worried you'll choose the wrong partner and get your heart broken? That will almost certainly happen. What if you start a new exercise routine and get an injury? Yup, that will likely happen too. On this week's podcast, psychologist, Amy Silver, will help you learn how to navigate the complexities of fear. Listen & Learn How social anxiety has heighted since the pandemic How to determine if fear is adaptive or debilitating Nature vs. nurture - where does fear come from? Resources & Links:Dr. Amy Silver's WebsiteABOUT OUR GUESTAmy is a Clinical Psychologist and has published in dozens of journals and magazines. She is the author of Conversations Create Growth, Brace for Impact, and her newest book, The Loudest Guest: How to control your fear. Nutritional Tip of the Week: Raw Eggs Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

An Introduction to Mindfulness Dr. Shauna Shapiro ----------- Where were you when you learned that U.S. president #45 was elected? Do you remember the day when Kobe Bryant's helicopter crashed? How about your birthday three years ago - do you remember that one? What about your significant other's birthday last year? We often get caught up in the lives and events of other people more than our own, and while it's easy to blame smartphones, this tendency for distraction predates the internet. Humans are distracted by nature which is why mindful focus is so highly-revered and sought after. On this week's podcast, psychologist, Shauna Shapiro, will help you get started with practice. Listen & Learn Why intention, attention, and attitude define a mindful state How most people are distracted 47% of the time How to be non-judgmentally present The importance of self-compassion Links & Resources: Dr. Shapiro's Website ABOUT OUR GUEST Dr. Shauna Shapiro is an author, clinical psychologist and an expert in mindfulness. She is a professor at Santa Clara University and has published over 150 papers and three books on mindfulness. She has a TEDx Talk called, The Power of Mindfulness. Her newest book is called, Good Morning I Love You. Nutritional Tip of the Week: What time to Exercise Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Brain Health Matters Dr. Dale Bredesen ------------- The FDA approved a new Alzheimer's drug, Aduhelm, and it's estimated to cost medicare $57 billion per year. In the wake of the approval, three FDA advisory panel members resigned and medical professionals, patients, and taxpayers are understably worried. That's a boatload of cash. Does it even work? My guest on this week's podcast believes that the approval occurred simply because neurodegenerative diseases are such a huge issue with so few effective treatments. Perhaps the review board felt they needed to green light something? In case you didn't know, neurodegenerative diseases are the third leading cause of death worldwide, but unless it's a Hollywood actor or professional athlete that is ill, almost no one talks about brain health. Listen & Learn: Why amyloid plaque is not all bad, and can even be neuroprotective Why mild cognitive impairment (MCI) is not mild at all How the "slow reaper" of neurodegenerative diseases makes them easy to overlook Insulin sensitivity, mild ketosis, fiber and fat for brain health Links & Resources Apollo Health End of Alzheimer's Book ABOUT OUR GUEST Dr. Bredesen is an expert in neurodegenerative diseases. He held faculty positions at UCSF, UCLA and the University of California, San Diego. He directed the Program on Aging at the Burnham Institute. He was the founding president/CEO of the Buck Institute. He's the best-selling author of The End of Alzheimer's. Nutritional Tip of the Week: Pesticides Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Meditation & Neurofeedback with Ariel Garten --------------------You're probably tried meditation apps, but have you tried measuring your brain wave states during your meditation practice? Meditation informed by real-time neurofeedback is now possible, and if you're a numbers person, it might be just what you need to "see" your results and remain motivated to keep going. On this week's show, we'll explore brain tech and mind-body practices. Listen and learn: How EEG can measure meditation How to best use neurofeedback during meditation Gamification and quantification of mind-body practices Links & Resources: Muse ABOUT OUR GUEST Ariel is a neuroscientist, former psycho-therapist, former fashion designer, and the co- founder of the neurofeedback assisted meditation headband, Muse. Nutritional Tip of the Week: Fermented Foods Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Exploring the Hathapradipika Dr. Jim Mallinson -------------- Most yoga teachers cite the Yoga Sutras as the original source of modern practices, but the Hathapradipika is a much more relevant text that is rarely read or referenced. Written by Svatmarama in the 1400s, this is one of the first writings that codified the practices of Hatha Yoga: yoga poses, breathing exercises, kriyas, and mudras. For anyone interested in the roots of modern practice, this is a fascinating historical exploration. Dr. James Mallinson leads the discussion. Listen and learn: How the practices of hatha yoga differ from the philosophical tradition of yoga that predates it How yogis used poses, breath, cleansing exercises, and mudra Yoga then vs. now Nonsectarian practices used in sectarian context Links & Resources: Jim's Online CourseRoots of Yoga Book ABOUT OUR GUEST James Mallinson is a Senior Lecturer in Sanskrit and Classical and Indian Studies at SOAS, University of London. He has published eight books, all of which are editions and translations of Sanskrit yoga texts, epic tales and poetry. His recent work has used philological study of Sanskrit texts, ethnography and art history to explore the history of yoga and yogis. He also wrote a book in collaboration with Dr Mark Singleton called, Roots of Yoga. Nutritional Tip of the Week: Black Pepper Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Dangers Modern Medicine with Dr. Robert Pearl -------------------- How much would you spend to feel healthy and energized? If you were truly sick, you'd probably spend everything you had to feel well again. The USA currently spends about 20% of GDP on healthcare, and if that meant we were all glowing with health and living our best lives, the price would be a bargain. But that's not what's happening. Our reactive healthcare system offers the most expensive, worst-performance outcomes of any system in the world. It's bad for doctors, patients, and the economy. I'm not in any way qualified to offer solutions to this medical-industrial complex, but my guest on this week's show is. Meet Dr. Robert Pearl, medical doctor and former HMO executive. Listen & Learn How individual incentives are messed up in the medical system Why primary care physicians outperform specialists in terms of absolute impact Why culture and the system are to blame, no one person Countries and cultures to model Links & Resources Robert's Books & Site ABOUT OUR GUEST Dr. Robert Pearl is the former CEO of The Permanente Medical Group (1999-2017). He was named one of Modern Healthcare's 50 most influential physician leaders. He serves as a clinical professor of plastic surgery at Stanford University School of Medicine and is on the faculty of the Stanford Graduate School of Business. He is the author of two books, his latest: UnCaring: How the Culture of Medicine Kills Doctors & Patients. Nutritional Tip of the Week BCAA Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Sleep it Off with Stella Loichot ---- If you sleep badly, it can create a metabolic storm that leads to elevated stress hormones, food cravings, and increased fat storage. Poor sleep makes it very difficult to manage your weight over time. On this week's podcast, we'll talk about the role of sleep in the size of your waistline. Listen & Learn How poor sleep can lead to weight gain Why daytime physical and mental activity can improve sleep When to track and when to stop Common missteps with caffeine and alcohol How to ease your way into change Links & Resources Stella's Website Sleep & Metabolic Problems (research) ABOUT OUR GUEST Stella Lichot is Certified by the National Board for Health and Wellness Coaching (NBHWC) and trained in Behavioral Change, Motivational Interviewing, Weight Management and Diabetes Prevention Coaching. She is the author of the book, Sleep it Off. Nutritional Tip of the Week Eating Local Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Improve Your Posture with Matt Hsu -------------------- Do you have a hunchback? Have high heeled shoes led to shortened hip flexors? Postural imbalances can sneak up on you in a matter of months as your body rearranges itself to new stresses and movement patterns. That's the bad news. The good news is you can often reverse and correct your posture with self care. My guest on this week's show will help you get started. Listen & Learn: Why everyone needs to train strength Start small, start slow, start now 4x per week, 20 minutes per session Passive therapy vs. self care Links & Resources Upright Health ABOUT OUR GUEST NASM Corrective Exercise Specialist, ACE Orthopedic Exercise Specialist, Graduate of Egoscue Univs Angelesersity Posture Alignment Specialist Program, Graduate of the Dr. Ida Rolf Institute, B.A. University of California Lo Nutritional Tip of the Week Incomplete Protein Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Does Yoga Work for Weight Loss? with Lucas Rockwood Does yoga actually help with weight loss? Does it burn more calories than running or gym workouts? Summer is here, and I've been getting loads of weight loss questions. We've covered food and nutrition extensively, so this week we'll deep dive into the mind-body effects of physical yoga practices for weight loss. Listen & Learn: How yoga works: hormones, sustainability, community Success stories What the published research shows Best practices for you Links & Resources Energy expenditure & yoga Yoga practice & weight loss Bariatric surgery stats Yoga that promote weight loss Yoga intervention for weight loss ABOUT THE HOST Lucas Rockwood is an internationally-renowned yoga teacher, trainer, TEDx speaker, corporate trainer, podcaster, and serial entrepreneur. YOGABODY & Yoga Teachers College Founder. Nutritional Tip of the Week Matcha Tea Weight Loss Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Self-Care for Pain & Injuries with Dr. Dan Ginader -------- Have you ever gotten obsessed with a new diet or exercise routine? Enthusiasm is rare, so when you're feeling it, you naturally want to go all in. But if your zero-to-hero journey is rushed, as it often is, you can end up with busted knees, a herniated disc, or plantar fasciitis. My first two years as a yoga student, I was on-and-off injured constantly. I went to sports therapists, chiropractors, and massage therapists trying to find someone to fix me. A good therapist can be life-changing, but at the end of the day, you and your body have to work together to heal. On this week's podcast, you'll meet a physical therapist who will help you rethink pain and injury. Listen & Learn How to incorporate your healing routine in your pre-existing exercise routine Why consistent follow through is crucial for results To scan or not to scan (MRI?) The leading cause of injury (and how to prevent it) How to determine whether your high risk sport is worth it or not ABOUT OUR GUEST Dan Ginader is a physical therapist in Indianapolis. He's a former Division 1 baseball player and he works with athletes as well as everyday people to manage pain and rehab from injuries. Nutritional Tip of the Week: Chocolate Protein Powder Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Magnesium, a Love Storywith Dr. Carolyn Dean-----------------Magnesium is a favorite among yoga students due to its crucial role in nervous system health and as a muscle relaxant. Magnesium is everywhere, but oddly, many people are still lacking in their daily diets. On this week's podcast, we'll unpack the myriad of health benefits magnesium provides. Magnesium is a central atom in the chlorophyll molecule, an essential part of the process of photosynthesis.Listen & Learn: How magnesium is present in every single cell in you4 body How it's crucial for both nervous system and muscle relaxant How to eat, supplement or soak in it Links & Resources Carolyn's website ABOUT OUR GUESTDr. Carolyn Dean is a medical doctor and naturopath. She's the author of over 35 books including best seller The Magnesium Miracle along with IBS for Dummies, Hormone Balance, Death by Modern Medicine, and 110 Kindle books. Nutritional Tip of the Week What time to eat? Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

The Power of Dreamswith Charlie Morley ------------------- Did you know that you have four-to-six dream cycles per night totaling about two hours? If you're like me, you almost never remember your dreams - and certainly not two hours worth. But does it matter? Are they important? Yes, dreaming is adaptive. Just as your body recovers while you sleep, your brain uses dream states to consolidate memory, learn from experiences, and process emotions. If we can all agree that it's beneficial to be mindful during your waking states, it's reasonable to assume that a mindful dream practice should serve us as well. On this week's podcast, we'll deep dive into the importance of dreaming. Listen & Learn: Why nightmare's are a good sign How sleep hacks have limited efficacy for real trauma How pre-bed breathing can induce healthy sleep and dreams Why dream's meanings are individual but their benefits are universal Links & Resources CharlieMorley.comABOUT OUR GUESTCharlie Morley is an author and expert on Lucid Dreaming. He's written a number of books including Lucid Dreaming Made Easy and Dream of Awakening among others. Nutritional Tip of the Week Too Much Water? Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

What Comes Next? Q&As Galore with Lucas Rockwood--------------Will you ever go back to the office? Will kids ever take in-person school seriously again? And what will the bounce-back look like this summer after more people are vaccinated? This week's podcast is a departure from my usual guest interview, and instead, I answer select listener questions about my post-pandemic thoughts in terms of business and health. Listen & Learn: Will yoga studios survive? Is the "laptop lifestyle" truly bad for spinal health? How to (re)discover motivation to get into fitness Midlife fitness newbie - how to start? What has changed in your diet since COVID? Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Rethinking Physical Pain with Aaron Kubal ------------- Have you ever experienced chronic back or knee pain? An estimated 80% of people have a major pain episode at some point in their lives, and it often leads to downstream mental and physical health problems. But what if pain were a protective mechanism? What if pain was your body's way of telling you when you need to back off, be careful, move differently? On this week's podcast, we'll rethink pain from the ground up with special guest, Aaron Kubal. Listen & Learn: The risk vs. reward of spinal scans How to forget about finding a "healer" Why it's important to take an evidence-based approach How to take advantage of the placebo effect without getting taken advantage of Links & Resources: Aaron's Website ABOUT OUR GUEST Aaron Kubal is a board-certified chiropractor who focused on rehabilitation and chronic pain. Nutritional Tip of the Week Lemonade Diet Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Making Sense of Food with Robb Wolf -------- You step into your local health food store, and the confusion begins. Keto, Paleo, low fat, high fat. It's all so overwhelming. One approach lowers your cholesterol but improves your blood sugar. Another diet is great for combating inflammation but causes constipation. This impossible choice is happening to you and me locally, and it also plays out on the macro level with our food systems themselves. How do we end hunger, ensure nutritional needs are met, and protect our topsoil at the same time? This seemingly impossible balancing act might be one of the most-important issues of the next 30 years. Let's get into it. Listen in Learn: How evolution continues today, and yet we are still mostly cavemen The importance of ruminant animals for topsoil Hidden inefficiencies of lab-grown meat Can we evolve to be healthy on carbs and canola? Links & Resources Robb's website ABOUT OUR GUEST Robb is a former research biochemist and is The Paleo Solution and Wired To Eat. Robb has a purple belt in Brazilian Jiu-jitsu. He's a former California State Powerlifting Champion and an amateur kickboxer. Nutritional Tip of the Week: Keto salts Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Tendencies, Habits & Change with Gretchen Rubin ---------------------------- Every few months a new productivity book hits the shelves, and of course, I read it. I'm a sucker for personal growth hacks. Do I need to fix my morning routine? What about a gratitude journal? Should I drink lemon water or celery juice in the morning? I joke that I'm a walking cliche - but that doesn't change my behavior. The reality is that personal growth is, well, personal. What works for me might not work for you. Your organizational system, your calendar or filing system that changed your life might do nothing to help me get things done. One this week's podcast, you'll meet returning guest and ultra-practical self help author, Gretchen Rubin. Listen & Learn: What you can learn about envy Intrinsic vs. extrinsic motivation How to figure out what you really want Thoughts on work, life, family, and friend balance Links & Resources: Gretchen Rubin's Site ABOUT OUR GUEST Gretchen is a speaker, podcasterm, and the author of The Happiness Project, Happier at Home, Better Than Before, The Four Tendencies, and Outer Order, Inner Calm. Nutritional Tip of the Week Canned and frozen foods Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Hope is a Verb with Amy Downs ------------- Amy was buried under the rubble of the Oklahoma City Federal Building during the 1995 attack. Fully conscious but completely incapacitated, she waited nearly an hour before her rescue. In her own words, her life flashed before her eyes complete with doubt, regret and fear. The trauma of everyday life is unavoidable, but this was another type of experience altogether. Half her team lost their lives, she spent over a week in the hospital, and has spent all these years since that tragedy rebuilding her own life and her community. From trauma to triumph. Listen & Learn: How Amy lost over 200lbs The power of community for health and wellness Why it's important to simply start moving forward, right now How to create a future focus Links & Resources Amy's Website ABOUT OUR GUEST Amy Downs is CEO of Allegiance Credit Union in Oklahoma City, which lost more than half of its employees in the Oklahoma City bombing in 1995. In the years since the bombing, Amy became a mother, lost 200 pounds, competed in an Ironman Triathlon, obtained her MBA and became CEO of the same credit union that was bombed. She's the author of a new book, Hope is Verb. Nutritional Tip of the Week Carb Counting Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Dynamic Neuromuscular Stabilization Michael Rintala, D.CHave back pain? If you ask a yoga teacher, they will give you three stretches. If you go to a physiotherapist, they will give you three Bosu Ball exercises, and if you go to a personal trainer, they will give you three resistance workouts. So who is right? They all are. To heal a joint, you need to take a systems approach, and in almost all cases, there are multiple areas to address. Your path to healing is usually more complicated and longer than you anticipated, but the good news is that you can often find your way back to health. Listen & Learn Why childlike movements (roll, crawl, squat, walk) can help you heal How long it will take to heal chronic pain The role of breathing and the diaphragm muscle specifically Why a whole-person approach is crucial Why MRI / CT scans are not be a life sentence for pain Links & Resources Dr. Rintala's Site ABOUT OUR GUESTDr. Rintala is a chiropractor specializing in sports medicine and rehabilitation. He is a member of the PGA Tour Sports Medicine Team. He is also an International Instructor for the Prague School of Rehabilitation on courses in: Dynamic Neuromuscular Stabilization. Nutritional Tip of the Week Vitamin A - Which Brand? Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Healing Trauma, Sexuality & Boundaries with Kimberly Johnson -------- Past traumas often haunt us emotionally and sometimes even manifest as physical pain or illnesses. Acute childhood trauma, for example, has been correlated with everything from premature births to obesity, debunking any delineation between mind and body. Your thoughts and feelings don't just feel real, they are real. So when you suffer major pain, how do you move on? How do you resolve it, integrate, and continue forward? My guest on this week's show has some strategies. Listen & Learn: How the rate and scale of events greatly increases trauma Whether to choose to speak or remain silent about your struggles The victims need a voice and power, but what becomes of the perpetrators? Navigating the impossible dynamic of male and female relationships Links & Resources Kimberly's Website Kimberly's books ABOUT OUR GUEST Kimberly Johnson is a doula, Sexological Bodyworker, Somatic Experiencing practitioner, postpartum care advocate and mother. She's the author of the book, The Fourth Trimester and the new book, Call of the Wild. Nutritional Tip of the Week Veganism Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Proactive Personal Health Care with Dr. Doug Pucci----------- I went to the doctor to get routine blood work and was sent home with a prescription for benzodiazepines. I specifically said I didn't want to take anything, but the doctor insisted that if I wasn't sleeping well, and the smart thing to do was to medicate. How does this happen? Why does this happen? And how can you be sure it doesn't happen to you? The only person who can be in charge of your health is you, so you have to be proactive, but figuring out how to start can be difficult. My guest on this week's show will help you reclaiming agency of your health Listen & Learn: Why most standard blood test are useless How diet and lifestyle changes are often the best place to start How to think and plan long term for your health How to take charge of your own health Links & Resources Doug's website ABOUT OUR GUEST Dr. Doug Pucci is a chiropractor and functional medicine practitioner, He won The Best Of 2020 Awards for Functional Medicine in Oradell, NJ, and entry into Trademark Publications' Top Doctors of America, Who's Who Directory – Honors Edition. Nutritional Tip of the Week Green Tea Weight Loss Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Surviving the Mental Health Pandemic with Guy Winch ---------------------- Suicide ideation is rampant among youth, divorce rates are skyrocketing, and the state of mental health, on a global scale, has never been worse. There have always been times of uncertainty and loss, but what makes our current challenge different is the compounding effects of loneliness. Without our tribe, we are weak. On this week's show, you'll meet a prominent psychologist who shares his best ideas for navigating these challenging times. Listen & Learn Why loneliness is huge global health crisis How to approach mental health as a newbie How social media plus social isolation are a recipe for disaster Links & Resources Guy's Website Our Guest Dr. Guy Winch is a psychologist, author, podcaster and speaker. He is the author of Emotional First Aid, Fix a Broken Heart, The Squeaky Wheel. Nutritional Tip of the Week: White vs Wheat Bread Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

How to Find Your Purpose with Ashley Stahl ----------------- Kyle invested his life savings into a health resort overlooking the sea. I told him it was a terrible idea, and I was wrong. Right up until the pandemic hit, he was doing great and living his dream life. But this year, he'll most-likely go bankrupt. Arthur is the sole owner of an iconic NYC restaurant, open since 1997. It'll most-likely close its door for good in 2021. Marta worked as a front-end designer in a fast-paced travel tech company here in Barcelona. She got laid off along with 1,000 others in May of 2020 and is considering leaving the country. For billions of people, the past year has completely changed our work lives. Many of us have to pivot or even completely reinvent our professional careers. That's terrifying, and my guest on this week's show is a career coach who can help you navigate these uncertain waters. Listen & Learn Why passion is overrated How to find your core skill set, your true value How to ask yourself the hardest questions, including the ones you've been avoiding How to embrace change Links & Resources Ashley's Website Ashley's book ABOUT OUR GUEST Ashley Stahl is a career coach, speaker, and an author. She's been featured in The Wall Street Journal, CBS, SELF, Washington Post, Chicago Tribune among others. She's the author of a new book called, You Turn. Nutritional Tip of the Week: Salad vs Soup Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Breakup Bootcamp with Amy Chan --------------------------- What is love? If you ask 100 people, you'll get 100 different answers; and yet here we are, desperately needing love all the time. It shouldn't be a big surprise, relationships don't always work out. Everyone has a breakup story, and whether you're 16 or 60, the pain and emotional spinout is pretty much the same. My guest on this week's show helps coach people through a transition to a positive future. Listen & Learn Why you need at least 60 no-contact days How to focus on the future, not the base How to avoid trauma bonding with others Finding peace with yourself first and foremost Links & Resources Breakup Bootcamp Heart Hackers Club ABOUT OUR GUEST Amy is the Founder of Renew. She is a relationship columnist and Editor-in-Chief of Heart Hackers Club, and the other of the book, Breakup Bootcamp: The Science of Rewiring Your Heart. Nutritional Tip of the Week Food Before Bed Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

7 Steps to Self Confidence with David Nurse ---------------- You're on fire. Every decision, every conversation, and even the way your body moves feels like green lights today. When you're grounded in self-confidence, everything is possible. But what about those days when your mind muck is so thick, you can't manage a single email. Self doubt paralyzes you as you flip from your todo list, to Facebook, to Tiktok. Thinking, re-thinking, doubting. Those days are the worst. On this week's show, you'll meet a former pro basketball player-turned-coach whose clients need to be at the top of their game, literally, in order to stay employed. His 7-step approach breaks self confidence into manageable steps that can be nurtured as a skill. Listen & Learn Why comparison is not always a bad thing How to redefine your vocabulary for self empowerment Why your sense of self is heightened by serving others How to create your own "highlight reel" Links & Resources David's Site ABOUT OUR GUEST David Nurse is an NBA life and optimization coach, author and motivational speaker. A former professional basketball player smf coach for the Brooklyn Nets, David has personally helped over 150 NBA players with their personal and professional development both on and off the court. David is the author of, Pivot & Go. Nutritional Tip of the Week: Continuous Blood Glucose Monitor Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Healthy Skin as You Age with Dr. Shadi Kourosh --------------------------- "You look old, Dad," my nine year old told me. He was teasing me, of course, but it's true. I have less hair, more wrinkles, and thinner skin than I did when he was born. I didn't start wearing sunscreen until the age of 35, and I certainly regret it. Father time is cruel, and he's coming for all of us. While we all have more meaningful things to worry about than our aging skin, I still do worry that I'll be raisin-faced in my 70s. So let's talk about it. This week, I'll introduce you to Havard professor and dermatologist, Dr. Shadi Kourosh, who will share with us her best tips for slowing down time. Listen & Learn: Why Vitamin A is the secret ingredient in many oral and topical skincare creams What is clinically proven and what is just hype How to choose your dermatologist carefully Sun damage dangers The importance of food and lifestyle for skincare Links & Resources: Dr Kourosh's Site ABOUT OUR GUEST Shadi Kourosh MD, is a board certified dermatologist and Assistant Professor of Dermatology at Harvard Medical School. She has an iphone app called, Skin Advocate, that connects patients with patient advocacy organizations for their skin conditions. Nutritional Tip of the Week: Body Composition Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Turn Adversity into Advantage with Doug Bopst --------------- "I took the deal… and the last thing I did was snort a few hundred milligrams of oxy," says Doug. This was right before he started a 90-day stint in jail where he was forced to sober up in a hurry. His cellmate was a fitness fanatic and Doug's unofficial trainer on his path to recovery. Despite all the odds, Doug left prison in better shape than he went in. Today, Doug is clean and sober and is an author, fitness trainer, and speaker. Listen & Learn: How hitting rock bottom can be a great gift Why there is not quick-fix to a long-standing problem How to surrender to the process of change Finding fitness at any age Links & Resources: Doug's site Doug's books ABOUT OUR GUEST Doug Bopst is an award-winning personal trainer, author, speaker and business owner. He is a former felon and drug addict, and the author of From Felony to Fitness to Free and the Heart of Recovery. Nutritional Tip of the Week: Game Changers Film Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Psychological Flexibility with Steven Hayes, PhD ------------------------- The rate of change has accelerated 2-5x in the past year. The job change you were thinking about someday is now your top priority today. Your relationship doubt has flipped into a full blown crisis. Entire governments and industries have been turned on their heads. How are you doing? The ability to ride the wave of change is something Steven Hayes refers to as Psychological flexibility, and just as we should all be working on our physical health, our mental health needs constant workouts too. Listen & Learn: Why mental health labels can quickly paralyze you How your past head trash can implode your current relationships How to accept and commit as part of your mental health regime Links & Resources Steven Hayes' Website Steven's TEDx Talk ABOUT OUR GUEST Dr. Steven Hayes is the author of 44 books including, A Liberated Mind: How to Pivot Toward What Matters. He's published nearly 600 scientific articles and his work focuses on understanding language and cognition to alleviate suffering. Nutritional Tip of the Week: Are Eggs Ok Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Thoughts on the End of Lifewith Charles Garfield---------Death and loss are inevitable, nobody was prepared for this. COVID-19 has taken the lives of millions of people around the world, mostly older people, the wisdom class. On a local level, we all feel it; but from a global perspective, it's very hard to begin to fathom so much loss in such a short period of time. How do we process this? Where to begin? On this week's show, we'll explore the "wisdom years" of life, end of life, and death. Listen & Learn: Why you should write a forgiveness letter to yourself The importance of older generations The necessity of mourning Virtual vs. in-person funerals Links & Resources Charles' website Shanti Project ABOUT OUR GUEST Dr. Charles Garfield is a psychologist, professor and lecturer, and the author of thirteen books including Our Wisdom Years and Life's Last Gift: Giving and Receiving Peace During the Dying Time. He has been recognized internationally as the founder of Shanti Project, a widely acclaimed AIDS and cancer service organization. Nutritional Tip of the Week: Allergic Mystery Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Get to Know Your Testosterone by Dr. Tracy Gapin ----------- Testosterone levels in modern men are lower than any time in recorded history. This causes low libido, low energy, and a lack of lean muscle; but low T can also decrease your motivation, your concentration, and even your mental health. So where has all the testosterone gone? Diet and lifestyle are huge factors, of course, but most people are completely unaware of the endocrine disruptors that have crept their way into our food, water, and homes. Everything from your shampoo to your takeaway coffee cup contributes to the hormonal dysregulation of our population. Left unchecked, many men lose their lust for life, in all senses, decades too soon. On this week's podcast, you'll meet a medical doctor who is passionate about educating men and helping them navigate the hormonal minefield of our modern world. Listen & Learn: Why free testosterone is even more important than total testosterone How to understand medical reference ranges Self-assessment tricks for thinking about your own hormones Xenoestrogens, phytoestrogens, and other disruptor landmines Links & Resources: Dr. Gapin's Site ABOUT OUR GUEST Dr. Gapin is board certified by the American Board of Urology and is a Fellow of the American College of Surgeons. He is the author of, Male 2.0, a guide to the optimization of a man's health and vitality. Nutritional Tip of the Week: Rapeseed Oil Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

In Search of Mastery with Michael Gervais ----------- What does it mean to self actualize? To become your personal best at whatever it is you do? For most of us, these questions conjure up images such as a finish line, a retirement, an award, or a specific bank balance. Most of us equate mastery with goal achievement, but ironically, those who have achieved real masterly tend to be laser focused on the process and the practice, not the outcome. On this week's podcast, you'll meet a high performance psychologist who shares his mental model for traversing this path of personal greatness. Listen & Learn: How purpose, principles and vision can guide you Why fulfilled lives usually involve grappling with life's biggest questions Mastery of self vs. mastery of craft The hero trap Links & Resources: Compete to Create (Michael's site) ABOUT OUR GUEST Michael is a high performance psychologist. He is the co-founder of Compete to Create, a digital platform to helpS people become their best through mindset training. He works with professional athletes and CEOs. Nutritional Tip of the Week: Old Spices Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Get To Know Your Genes with Dr. Yael Joffe ------- Have you done a DNA test to discover your true ancestry? Tens of millions of people give up their genetic information in exchange for a fun pie graph that attempts to detail their ethnicity. It's not too expensive, and it's fun to learn - so why not? If you're concerned about personal privacy, there is real cause for concern. The data Facebook or Google have on you pales in comparison to your DNA data. Your favorite online videos and political preferences might change with time, but who you are, from a genetic perspective, is forever. Private companies are stockpiling genetic data, and in some cases, sharing it with both public agencies like the FBI and private pharmaceutical companies. On this week's podcast, we'll explore genetics, epigenetics, testing, and what all this data means. Listen & Learn: Why you and I are 99.9% similar, and how we share 50% of our DNA with a banana Nature vs. nurture from a genetic perspective The future of DNA test, tracking, and tracing Why data means nothing without interpretation and education Links & Resources 3X4 Genetics Are companies selling your DNA data? ABOUT OUR GUEST Yael Joffe is a dietitian with a PhD from the University of Cape Town where she explored the genetics and nutrition of obesity in South African women. She is the co-author of three books, It's not just your Genes, The SNP Journal, and Genes To Plate. She is the founder of 3X4 Genetics. Nutritional Tip of the Week: Juice Fasting Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Fantastic Fungi with Eugenia Bone ---------------------- It's mushroom season in Cataluña, so the markets are filled with orange, white, and even jet black "setas" that are almost all wild harvested. They're delicious and packed with a unique micronutrient profile that is great for your immune system. On this week's show, you´ll meet a mycophagist, writer, and teacher on all things fungi. Did you know… A single Portabella mushroom can contain more potassium than a banana Fungi are believed to cover the earth's surface before the first trees A 2,400 year old fungus in Oregon is believed to be the largest organism in the world covering 2,200 acres (8.9 km2? Psychedelic mushrooms, including microdoses, have shown efficacy for for depression, PTSD, and other mental health challenges LInks & Resources Eugenia's site ABOUT OUR GUEST Eugenia's work has appeared in The New York Times, The Wall Street Journal, Saveur, Food & Wine, Gourmet, and The National Lampoon. She is the author of six books including her most recent award-winning Fantastic Fungi. Nutritional Tip of the Week: How to Not Gain Weight - Holidays Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Happy Pessimist with Mattias Lundberg --------- Has your life been turned upside down in 2020? How are you feeling? Positive thinking and optimism are often considered one and the same, but you can be simultaneously positive and pessimistic - and it might be the smartest way to plan for 2021. You can gameplay the worst case scenario with a smile, prepare for the worst, and set yourself up to be pleasantly surprised. On this week's podcast, you'll meet a psychologist and author whose work focuses on the possessive, productive value of pessimism in certain situations. Listen & Learn: How negative thinking can help you with preparedness When optimism is becomes avoidance Adaptive vs. non-adaptive responses How to be positive but pessimistic at the same time Links & Resources: Mattias' website ABOUT OUR GUEST Mattias Lundberg is a Licensed Psychologist and an Associate Professor of Psychology at the Department of Psychology at Umeå University. He is also an author and has published eight books. Mattias is known for his ability to explain complex psychological questions in an easy and often entertaining way. Nutritional Tip of the Week: No Added Sugar Chocolate Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Overcome Fear with Kristen Ulmer Extreme skiing is defined by an ever-present risk of death. It's a sport that demands a deep relationship and acceptance of fear. An avalanche can bury you, a deadly fall down a sheer rock wall is just one wrong turn away, and there are times when the only chance of survival is from an emergency airlift to safety. Why would you do this? The answer is, "I wouldn't do it!" But my guest on this week's podcast used her extensive experience in the world of extreme sports to learn to harness fear and develop a system for teaching this to others. Whether you're scared of public speaking or simply too nervous to ask that guy or girl for their number, Kristen Ulmer's approach to fear is unique and effective. Listen & Learn: Step 1: acknowledge fear as normal and natural Step 2: touch your body where you feel the fear bubbling up Step 3: let go for resistance to fear Suffering = discomfort x resistance How to achieve a flow state Understanding the lure of extreme sports Links & Resources Kristen's Website ABOUT OUR GUEST Kristen Ulmer is a fear and anxiety expert who draws from her experience with extreme skiing, studies of Zen, professional facilitation with 1000s of clients. She is the author of, The Art of Fear; Why Conquering Fear Won't Work and What to Do Instead. Kristen's work has also been featured in such media as NPR, The Wall Street Journal, Forbes, USA Today, The Megyn Kelly Show, The Robb Report, and Tim Ferriss's Tribe of Mentors. Nutritional Tip of the Week: Cannot Digest Nuts Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Mindfulness a Solution for Addiction? Dr. Jud Brewer ------ If we define addiction as continued behavior despite adverse consequences, we all have cause for concern. Perhaps you're up so late watching Netflix that you make a mistake at work that costs you your job; maybe your pornography compulsion blocks real intimacy with your partner and derails your marriage; or maybe your online gambling leaves you with maxed out credit cards. It all sounds ridiculous until you focus the lens on your own life, open up your definition of what addiction means, and immediately discover that you too have maladaptive behaviors that might warrant change. On this week's podcast, you'll meet an addiction psychiatrist who helps people use mindfulness on a path toward balance. Listen & Learn: How to know if you're addicted? How to analyse the trigger + behavior + results Why you should focus on immediate experience (instead of long term) How to start by knowing thyself Links & Resources Dr Jud's Website ABOUT OUR GUEST Dr. Jud Brewer is an Addiction Psychiatrist and the author of The Craving Mind and the creator of a number of mindfulness apps. He is director of research and innovation at the Mindfulness Center at Brown University, and the executive medical director of behavioral health at Sharecare. Nutritional Tip of the Week: Melatonin for Sleep Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Respiratory Therapy with Joe Lewis If you're interested in pranayama and breathwork, there is so much more to discover than simply "oxygenation." As a student of yoga breathing for over a decade, there continues to be a lack of real scientific teaching, so on this week's podcast, we'll nerd out on biomechanics and chemistry of breathing. Listen & Learn: Why you must consider both oxygenation and ventilation The importance of C02 Ideal blood oxygen content Education and career opportunities for potential respiratory therapists The utility of arterial blood gas (ABG) in an ICU Links & Resources Joe on Instagram Joe on YouTube ABOUT OUR GUEST Joe Lewis has been a Registered Respiratory Therapist for 20 years with a primary focus in adult ICU. He started teaching full-time in 2020, including both didactic and clinical course instruction. Nutritional Tip of the Week: When to Eat Fruit Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

CBD for Pain & Sleep with Mary Clifton Marijuana is quickly becoming legal or at least decriminalized in most states. Billions of dollars of previously criminal revenue is suddenly on-the-books and taxable, and hundreds of products are flooding the market including everything from skincare to nutritional supplements. But what does it all mean for you? CBD (cannabidiol) is just one of dozens of cannabinoids in marijuana, and it's of particular interest for pain, anxiety, and sleep. CBD is non-psychoactive, meaning you won't get paranoid or faceplant into the couch, so it can be a natural and safe alternative to prescription drugs. On this week's podcast, you'll meet a medical doctor whose work focused around the safe and effective medicinal use of this once-illicit plant. . Listen & Learn: How to choose an effective dose How much it will cost Hemp-derived vs. cannabis derived CBD Will I get stoned When to add THC (psychoactive) to a CBD dose Links & Resources Mary's site ABOUT OUR GUEST Mary Clifton, M.D. is a board-certified, licensed, internal medicine doctor. She is an expert in CBD and Cannabis and the founder of CBDandCannabisInfo.com. Mary is the author of The Grass Is Greener: Medical Marijuana, THC & CBD OIL: Reversing Chronic Pain, Inflammation and Disease, and Get Waisted, as well as five companion cookbooks. She speaks at major cannabinoid events around the world, including Africa, Europe and Asia. Nutritional Tip of the Week: Super Green Powders Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Reflexology & Energy Balance with Helen Chin Lui Set and setting are often overlooked when it comes to healing. Set refers to your mindset going in, and setting refers to the environment in which the treatment takes place. If you walk into a therapist's office with a "This will be so helpful!" attitude, and if the office is beautiful, smells nice, and is dimly lit, the deck has already been stacked in favor of a positive outcome. Even for a diehard skeptic like myself, energy medicine practices like reflexology should not be ignored, particularly for issues like chronic pain, mental health, and inflammation. Whether it's the placebo effect or the genius of ancient medicine at play, who really cares if it works? On this week's podcast, you'll meet a reflexologist who will help you navigate the world of alternative health. Listen & Learn: What reflexology is how certification works Why it's so challenging to find a good Reiki practitioner How the body heals itself, the therapist just helps nudge it in the right direction Why most people give away their power to heal rather than taking control Links & Resources: Helen Chin Lui website ABOUT OUR GUEST Helen Chin Lui is a certified reflexologist, energy medicine practitioner, and reiki therapist. Her interest in alternative health was sparked by a health crisis her son experienced and has become her life's passion. Nutritional Tip of the Week: Immune Boosters Covid Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

The Power of Pessimism - COVID-19 Survival with Lucas Rockwood ----- What if this COVID-19 crisis lasts another six months? Or another two years? Our work and lifestyles are being radically redefined, and most people are taking a "wait and see' approach, doubling down on Netflix, and waiting for big pharma to fix this mess. Maybe it'll work. Maybe it's almost over. Or maybe, this is just the start of a whole new future we can't even fully comprehend yet. Human psychology is such that fear and pain incite personal growth more than pleasure or optimism. With that in mind, what if we all game-out the worst case scenarios. Let's assume for the sake of this exercise that this crisis will last one or two years more, and let's use this uncertainty as a forcing factor for changes that would otherwise take five or ten years to manifest. On this week's podcast, we'll explore the power of pessimism, the importance of focus, and how to find the signal through the noise during these challenging times. Listen & Learn: Why "Defensive Pessimism" can set you up for a win during crisis times Why a "smile or die" outlook can be personally and professional dangerous How to embrace change and embrace loss How to focus on health, wealth, relationships during this time Links & References: The Power of Negative Thinking Defensive Pessimism The Happy Pessimist ABOUT OUR GUEST Lucas Rockwood is a yoga trainer, writer, and keynote speaker. He founded YOGABODY and The Yoga Teachers College and has certified over 12,000 teachers working in 41 countries. Nutritional Tip of the Week: Cranberries Any Good? Got Questions? Submit your question: yogabody.com/asklucas/ Like the Show? Leave us a Review on iTunes

Understanding Your Bloodwork with Todd Strong When was the last time you went to your doctor for a checkup? Did you make any requests or did you just let them do their thing and trust they'd let you know if something was amiss? Allopathic medicine is exceptional at treating illness and disease but not great for preventative care. For health-seekers, this means you need to take ownership of your health, ask questions, and request the tests and analysis you need to understand your own body. But where do you start? On this week's show, we'll help you think strategically about getting your bloodwork done and interpreting the results. Listen & Learn: Why elevated cortisol and adrenal dysfunction can often be the root of modern health problems Why standard thyroid test are often incomplete and how to request comprehensive testing Should you pay out-of-pocket or will insurance cover it? Why many issues can be correct functionally Links & Resources: Todd Strong's website ABOUT OUR GUEST Dr. Strong is a certified functional medicine practitioner based. He is kinesiologist and chiropractor and helps people with comprehensive, personalized treatment plans. He is the author of the books, Understanding Your Bloodwork and How It Relates to Your Health Issues and Reclaim Your Brain. Both are available on Amazon. Nutritional Tip of the Week: Addicted to Chocolate Got Questions? Send me a voicemail here: yogabody.com/asklucas/ Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Reverse Aging with Lifelong "Play" with Stephen Jepson ----------------------------------------------- Aging starts with the loss of lean muscle and mobility. Next, you notice you're not sharp as you used to be, and then things accelerate as you become less active, less engaged in the world, and one step closer to the grave. Death is inevitable, but "healthspan" is something we can control: how healthy will you be in those years you do have on this planet? Do you want to die riding a skateboard or stuck in a nursing facility? Do you want your best years to be in the past or in the future? Our guest on this week's podcast is in his late 70's and learning new skills daily, skills that even 20-year-olds find challenging. Listen & Learn: Why bilateral training is the key to cognitive health How there are countless examples of people going from wheelchairs to full function, from bedridden to active—so why not you? How eating and writing with your non-dominant hand can be a simple hack to lay down new neural wiring How neuro-plasticity and neurogenesis can happen at any age if you keep learning and keep playing Why you should never stop playing Links & Resources: Stephen's Website ABOUT OUR GUEST Stephen Jepson is the creator of a lifestyle he calls: Never Leave the Playground. He rides a unicycle, juggles while balancing on a bongo board, throws knives and plays jacks with both hands, walks a tightrope, swam across Iowa's Spirit Lake at age 66, and has won over 80 gold medals in swimming since age 65. And more. Much more. After a career in pottery, both teaching and creating, he now dedicates his time to the research of this lifestyle fitness plan. Nutritional Tip of the Week: How Much Fiber Got Questions? Send me a voicemail here: yogabody.com/asklucas/ Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Sex Robots & Vegan Meat Jenny Kleeman -------------- Disruptive technology has defined our generation and captured our collection imagination. I haven't owned a television or a landline phone since the 90s. Google Maps has made it possible to navigate any city as a tourist with more accuracy than a local resident, and healthy food is becoming cheaper and more widely acceptable every day. But there are downsides to disruption too - lots of downsides. In the next decade, technology won't just disrupt industries, it will disrupt the moral fabric of society. How do we navigate the complexity of artificial wombs, lab-grown meat, sex robots, and euthanasia? Do you have a firm moral stance on any of these issues? I don't, and I'm not sure how to resolve these open loops. On this week's show, you'll meet journalist and author, Jenny Kleeman who shares her deep-dive research into morally disruptive technologies. Listen & Learn: The reality of sex robots and the real risks vs. rewards in the future How lab-grown meat could replace our dependence on factory farms Where to draw moral lines in the sand when it comes to artificial wombs, designer babies, and medically-assisted death ABOUT OUR GUEST Jenny Kleeman is a journalist and documentary filmmaker. Her articles appear regularly in the Guardian and also in the Sunday Times (London), The Times of London, The New Statesman, and VICE. She won the "One World Media Television Award" for her work on, Unreported World', and was nominated for the Amnesty International Gaby Rado Award. Nutritional Tip of the Week: Kitchari Got Questions? Send me a voicemail here: yogabody.com/asklucas/ Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

How to Succeed with Yoga & Fitness At Home with Lucas Rockwood COVID-19 has forced and inspired hundreds of millions of people to start at-home yoga practices and exercise routines - this is amazing! But how do you make it last? How do you stay motivated? And perhaps most importantly, how do you avoid the temptation to bail out of your workout halfway through and scroll through your social media newsfeed instead? This week's podcast is a solo show where I'll share five tips for success with an at-home yoga or fitness regime based on my 17 years experience. My Top Five Tips: Get some nice clothes Get a nice mat or some nice equipment Pair your practice with learning or entertainment Trust someone else, not your own system Try not to be alone ABOUT LUCAS ROCKWOOD Lucas Rockwood is yoga teacher, speaker, trainer and serial entrepreneur. He's the founder of YOGABODY and the Yoga Teachers College. Nutritional Tip of the Week: Plant vs Animal Nutrition Got Questions? Send me a voicemail here: yogabody.com/asklucas/ Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Is Personality Permanent? with Benjamin Hardy Have you ever taken an online personality test? Myers-Briggs, Kolbe or the "Big 5"? If you have, you no-doubt read the results with both pleasure and unease. Am I really a pushover? Am I more neurotic than most? It's true past behavior is probably the best predictor of your future self - but it doesn't have to be. The guest psychologist on this week's show dispels the myth that personality is fixed and unchangeable, and suggests strategies for creating a new future for who you are, personality-wise, that is not bound by the past. Listen & Learn: Why proception, the ability to dream and plan for the future, even future emotional states, is a huge part of what makes us uniquely human How to measure the gain (not the gap) from who you were and who you are How to look for past evidence of who you'd like to be not evidence of the smaller you The importance of a growth vs fixed mindset Links & Resources Benjamin's Website Triumph of Experience ABOUT OUR GUEST Dr. Benjamin Hardy is an organizational psychologist and author of Willpower Doesn't Work and Personality Isn't Permanent. He has been featured on Forbes, Fortune, CNBC, Cheddar, and Big Think. Nutritional Tip of the Week: Vit D & Covid Got Questions? Send me a voicemail here: yogabody.com/asklucas/ Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Fast, Feast, Repeat with Gin Stephens -------------- When we think of dieting and weight loss, the first thing that comes to mind is calorie counting, portion control, and a list of "good" and "bad" foods. But what if there was a much simpler way to start? What if, before you superimpose restrictions and rules, you could achieve huge benefits simply by altering your meal timing? Enter: time-restricted eating (aka intermittent fasting). The simple practice increasing the break time between your last meal today and your first meal tomorrow can have exciting effects on your hormones, blood sugar, body fat, and overall weight. For most people interested in weight loss, this is the simplest, safest, and easiest place to start - so why not? My guest on this week's podcast lost 80lbs with timer-restricted eating, and she's kept it off since 2005. Listen & Learn: How diets involved trying to override your biology and fight your body instead of working with it naturally How simply skipping breakfast and reducing your eating window can sometimes lead to exciting changes in your body and health How quickly the results of meal timing can manifest How to stop with negative self-talk, guilt and shame around food Links & Resources: Gin's website 2016 Nobel Prize for fasting and autophagy ABOUT OUR GUEST Gin Stephens is a teacher, writer, podcaster and intermittent fasting advocate. She's the author of a number of books including: Delay, Don't Deny, Feast Without Fear, and Fast, Feast, Repeat. Nutritional Tip of the Week: Herbs for Libido Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

But What if Your Workplace is Toxic? with Robert Glazer --------------- I had an office job that was so boring, I used to photocopy my face while guzzling free office coffee and snacking on breath mints. As long as I was hovering near the copy machine, everyone assumed I was doing something productive. After a few days of this linger-guzzle-mint-chomp routine, my colleague, Cynthia, felt we needed to add some occasional stapling to our escapades lest we be found out. So we started making zines out of my best xeroxed smash-face printouts. Oh, good times. Life is too short to hate your job, and yet most of us do. With telecommuting at an all-time high, some jobs have become more tolerable, but do you truly feel meaning and purpose at work? Do you feel like you're working toward a worthy goal? These are hard questions I don't have the answer to, but my guest on the show has created a multi-award winning workplace, so he's got some great ideas. Listen & Learn: Why lack of value alignment is perhaps the biggest job problem of all How to both employee and employers need to think about the end at the beginning Why "2 weeks notice" is terrible for everyone How COVID-19 is affecting communication and connection Links & Resources Robert's Website ABOUT OUR GUEST Robert Glazer is the founder and CEO of Acceleration Partners marketing agency.His agency has won numerous awards including Glassdoor's Employees' Choice Awards (2 years in a row), Ad Age's Best Place to Work, Entrepreneur's Top Company Culture (2 years in a row), Great Place to Work & Fortune's Best Small & Medium Workplaces (3 years in a row) and Boston Globe's Top Workplaces (2 years in a row). His writing has been featured in Forbes, Inc. and Entrepreneur magazines, Bob shares his ideas and insights via Friday Forward email newsletter, his Elevate podcast, and his books including: Friday Forward and Elevate. Nutritional Tip of the Week: Restless Leg Syndrome Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

8 Steps to a Pain-Free Back with Esther Gokhale ---------------- Office chairs were always bad news for spinal health, but now most people are working hunched over a laptop on their coach - and many of their kids are doing the same! In 2019, we spent too much time on screens, but in 2020, it's gone to a completely new level and we all need to spend some time thinking about work stations, postures, and spinal health. On this week's show, you'll meet returning guest, Esther Gokhale who has spent her career researching, writing, and teaching spinal health. Listen & Learn: Why an S-curved spine is incorrect, and why a J-shape is more natural Why to stop chasing ideal posture and simply work with the body and life you have in our modern world Chairs, shoes, and workstations - what do do? Links & Resources Esther's Site ABOUT OUR GUEST Esther Gokhale studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. Post-pregnancy back pain and a failed back surgery inspired Esther to begin a lifelong crusade to vanquish back pain. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams. Nutritional Tip of the Week: Top Food for Weight Loss Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Importance of Friendship with Lydia Denworth----------------I spent six weeks in March and April of this year in a fairly strict lockdown in Barcelona, and then two weeks in May completely housebound in Germany. COVID-19 has affected every single aspect of my life both for good and bad. What about you? Were you on lockdown? If so, who did you call? Who did you turn to (virtually) for help? If the pandemic has taught us anything, it's taught us that humans are social beings through to our core. Even the most introverted types (like me) have felt the longing for group gathering, social interaction, and connection with friends. But what is a true friend? And how does that change from your teen years into adulthood, middle age and beyond? From an adaptive perspective, why is it that strong friendships are correlated with longevity and overall healthspan? On this week's podcast, we'll explore the importance and science behind deep social connections. Listen & Learn: Why you really only need one true friend (but more are great too) How digital and long-distance friends stack up to old-fashioned, in-person connections Why true friendships should be long-lasting, stable, and cooperative How to embrace the natural change of friends at different stages of life Links & Resources Lydia's Website Lydia on social media ABOUT OUR GUEST Lydia Denworth is a science journalist and contributing editor for Scientific American. She writes the Brain Waves blog for Psychology and her work is supported by the Alfred P. Sloan Foundation. Nutritional Tip of the Week: Healthy Eating While Travelling Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes