Healthy Mind Fit Body

(duration 31:30) In this show, guest and friend Stephanie Murphy joins us to address a series of posts on the weightology.net blog that dispute the insulin factor in weight management. Stephanie’s academic background is in biochemistry and she’s currently in the midst of her MD/PhD program at Dartmouth. In this first half of our discussion, we explore the nature of insulin and glucose metabolism. Contrary to weightology.net’s claims, relatively high insulin secretion is detrimental not only to body fat accumulation (for most people), but also to overall health and longevity. A high carb eating regimen causes relatively more insulin secretion, which tends to suppress the immune system and contribute to a cascade of hormonal changes involving inflammation–thus, a higher risk of chronic diseases. Feel free to vote for Healthy Mind Fit Body Podcast in the “Health/Fitness” category every day until mid-December! http://www.podcastawards.com/ We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Jimmy Moore’s informative podcast http://www.thelivinlowcarbshow.com/shownotes/ Insulin…an Undeserved Bad Reputation by James Krieger part 1 – http://weightology.net/weightologyweekly/?page_id=319 http://en.wikipedia.org/wiki/Eicosanoid Stephanie and Mike’s podcast http://porctherapy.com Liberty in your lifetime… http://freestateproject.org bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 17:59) In this show, we address some of the myths surrounding foods and eating during the holiday season. From gaining weight to so-called food “comas,” the primary culprit is over-doing the carbs, not simply the portion sizes. Beware the marshmallow toppings and all the other sweets, which can really throw off your carbs-to-protein and fat ratios. As during the rest of the year, you want to be burning fat for energy, not carbs. Eating mindfully is one major key to this process, particularly in social situations with not-so-encouraging or knowledgeable influences. Being an independent thinker is crucial in this age of all kinds of dogmatism. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: The Pilgrims and Property Rights: How our ancestors got fat & happy http://www.youtube.com/watch?v=66QdQErc8JQ The Truth about Holiday Eating http://www.cookinglight.com/eating-smart/nutrition-101/the-truth-about-holiday-eating-00400000001262/ Are We Getting Nutrition All Wrong? by Shantanu Nundy, M.D. http://www.psychologytoday.com/blog/beyond-apples/201011/are-we-getting-nutrition-all-wrong bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 16:06) In this show, we follow up with last week’s episode discussing the junk food diet and calories. We also explore excessive calorie consumption in relation to Adam, the host of Man v. Food on the Travel Channel. Needless to say, “getting the t-shirt” takes a toll on the body. Did paleo humans eat low-carb? By today’s SAD (Standard American Diet) standards, yes, even though some ate moderate carb diets (~40% of calories). So, should we go on a snack-food diet in order to prove it’s bad effects? We conclude no, as we address a listener’s points, one of which was for us to increase our caloric intake to see if we’d gain body fat and adversely affect blood readings. Fortunately, such studies have been done (clinical and controlled, not just anecdotal), showing the beneficial effects of what Atkins noted as “metabolic advantage.” In other words, as long as your insulin secretion remains low (as a result of eating low carb), increasing fat intake will typically not cause increases in body fat. The same can’t be said for most people who increase their carb intake, since those extra carbs will tend to be stored as fat and kept there, courtesy of insulin. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Adam takes a bite out of Washington, DC http://www.travelchannel.com/TV_Shows/Man_V_Food/Episodes_Travel_Guides/Episode_Washington_Dc Kevin’s new post about important blogs to follow http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/ further reading on metabolic advantage… Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129158/ Dr. Michael Eades has extensive and comprehensive posts on the subject of food metabolism http://www.proteinpower.com/drmike/ketones-and-ketosis/karl-popper-metabolic-advantage-and-the-c57bl6-mouse/ http://www.proteinpower.com/drmike/metabolism/overfeeding-and-metabolic-advantage/ http://www.proteinpower.com/drmike/weight-loss/ac-fat-loss-bible-critique-part-ii/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 27:26) In this show, we discuss the controversy over the so-called junk food (or twinkie or snack-cake) diet done by Mark Haub, a professor of human nutrition at Kansas State University. What looms large in this news item is the calorie theory of weight loss, which has been invalidated by the clinical and empirical evidence, yet it continues to be promoted as the primary way to understand weight loss. We suspect Haub lost weight and his blood lipid profiles improved because he lowered his carbohydrate intake, not because he lowered his caloric intake per se. (As science journalist Gary Taubes noted in his very well-researched book Good Calories Bad Calories, the hormone insulin is the main factor in obesity and weight loss.) Also, it’s vital to note that Haub’s health could have been improved considerably more by eating in a low-carb/paleo/primal way, thus lowering his blood insulin levels, than by consuming junk food. So, should we go on a snack-food diet in order to prove it’s bad effects? ;) While we don’t recommend it for anyone who’s concerned about their health, at some point better nutritional information will generate a demand for better food choices in the marketplace. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Twinkie diet helps nutrition professor lose 27 pounds by Madison Park http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html Not exactly the health food section… http://www.littledebbie.com/products/cakes_brownies.asp Tom Venudo’s continued promotion of the specious calorie theory of weight loss… http://www.burnthefatblog.com/archives/2010/11/the_twinkie_diet.php “A calorie is a calorie” violates the second law of thermodynamics by Richard D Feinman and Eugene J Fine http://www.nutritionj.com/content/3/1/9 Chapter Six – Calories by Dr. James Carlson http://drjamescarlson.com/content.aspx?idx=44 Mark Haub’s dietary log… http://www.facebook.com/pages/Prof-Haubs-Diet-Experiments/152304481454281 Jimmy Moore’s germane blog and forum thread… http://livinlavidalowcarb.com/blog/did-kansas-state-nutrition-professor-dr-mark-haub-really-go-on-a-little-debbie-snack-cake-diet/9226 http://www.livinlowcarbdiscussion.com/showthread.php?tid=5278&pid=113826#pid113826 bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 39:26) In this episode, Kevin interviews fitness enthusiast and trainer Keith Norris, and they discuss the motivational aspects of peak performance and many of the finer points of maintaining a fit body and healthy lifestyle. For example, in order to ensure that you get your workouts, train in the morning or schedule an appointed time, which you’ll be less likely to let slide. Keith’s idea of “Physical Culture high life” entails realizing and experiencing the positive mental components and mind/body integration benefits of physical training, such as high intensity interval workouts. The ability to focus and the ability to apply intensity are two keys to fitness psychology (“brief, brutal, and basic,” as Keith says). Learning to “listen to your body” is also an important aspect of your overall wellness. Our knowledge of exercise science is ever-expanding, and implementing reasonable rules of thumb instead of meticulously calculating things helps to keep everything in perspective and serve your well-being. You are “an experiment of one,” so make sure to question “authorities” and be the scientist of your own body. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Keith Norris’ site http://theorytopractice.wordpress.com/ his related site http://efficientexerciseaustin.wordpress.com/ http://en.wikipedia.org/wiki/Louie_Simmons Dr. Stuart M. McGill’s spinal insights http://www.backfitpro.com/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 18:04) In this show we discuss a couple news items dealing with what paleolithic humans ate and what this means for low-carb eating, or not. Regardless of what group ate what particular foods, in the weight loss journey it’s key to recognize the role that insulin plays in fat storage. We also address an email concerning the nature of carbs and endurance training, as well as potential difficulties in gaining support for the low-carb lifestyle from those close to us. In the process of resolving disputes about diet and food, “nonviolent communication” strategies are amazingly beneficial, which focus on feelings and needs and win/win scenarios that ensure that everyone’s needs get met. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Paleolithic Europeans Had Bread Along With Meat, Study Says http://www.nytimes.com/2010/10/19/science/19bread.html Matt Metzgar: 10 Years Later http://www.mattmetzgar.com/matt_metzgar/2010/10/10-years-later.html Cambridge Journals Online – Abstract – Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7908053&fulltextType=RA&fileId=S0007114510002679 Can You Be an Endurance Athlete and Primal? http://www.marksdailyapple.com/jonas-colting/ Interview with Paleo Ironman Triathlete & Author Nell Stephenson – Podcast #31 http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/ Nonviolent Communication: A Language of Life by Marshall B. Rosenberg http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034 The Basics of Non Violent Communication 1.1 (extended workshop) http://www.youtube.com/watch?v=M-129JLTjkQ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 25:48) In this show we discuss the nature of having “rigid” rules for eating. Is there a downside to eating healthily all the time? Further, are there any upsides to not caring much about what you’re consuming? We explore whether healthy eating might become an “obsession” for some and why some view it as pathological. What matters, of course, is what foods you focus on as staples, so there is no need to be overly strict. Your relationship to things that aren’t so healthy, such as “junk food,” also needs attention. Clearly, having the right nutritional info is key in this process, which will help you become more in harmony with your food choices, and they’ll come more naturally. Also, the psychological process of overcoming habits that aren’t so healthy and that may be causing disruption in your life is crucial–so that you can be at peace with yourself. Tell us about your own “orthorexic” challenges by commenting after this podcast… Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Podcast episode 8 in which we discussed aging… http://healthymindfitbody.com/2009/11/03/8-slowing-aging-and-staying-young/ Dedication to Healthy Foods Considered an Eating Disorder by George Dvorsky http://ieet.org/index.php/IEET/more/dvorsky20101012 bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 24:23) In this show we discuss weight scales, heart monitors, and robots that are being used in the health community. Should we turn to technology to help us with our weight loss or fitness goals? Well, it’s important to measure body fat on occasion rather than stepping on the scale frequently. And unless you’re super competitive, heart rate monitors cater to the misguided fitness notion of chronic cardio; instead, do more natural movements, strength training, and high intensity bursts of exercise, such as sprints. Beware the “cheat day” cycle and focus on healthy replacements. The future might look bright for AI software that can assist people mentally and physically. Now, what does it take to maintain the healthy mind fit body lifestyle? We explore they psychological side of this issue via a comment on our last podcast. Self-acceptance is key, as is self-awareness of subconscious thoughts and feelings, in order to become more integrated and focused on your own integrity with healthy processes. Once again, we welcome you to tell us about your own weight loss challenges by commenting after this podcast or the accompanying blog post at http://healthymindfitbody.com Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: These Digital Trainers Know How to Motivate by Anne Eisenberg http://www.nytimes.com/2010/09/26/business/26novel.html Psychology beyond the Brain: What scientists are discovering by measuring the beating of the heart by Adam Waytz http://www.scientificamerican.com/article.cfm?id=the-neuroscience-of-heart bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 16:30) In this show we discuss a motivated listener’s weight loss objectives and once again determine that “counting calories” is ill-advised, and that keeping your daily carb consumption under a hundred grams is a good rule of thumb. After setting goals, it’s important to focus on the process and not get oriented towards bad habits (such as stepping on the scale every day). Once you’ve transitioned to a new eating lifestyle and you’re eating properly, your body is going to adjust and lose its excess body fat. We address three problematic beliefs. If you believe you have “Too much weight to lose!” then the practice of self-acceptance is key. Only by fully accepting your condition right now will you be able to move on to where you want to be. If you believe you have to “Give up favorite foods” then it’s important to realize that those unhealthy foods can be gradually replaced with new healthy favorites that are aligned with your weight loss goals. And introspection is crucial to living free of self-conflict. Finally, if you believe “Who’s to know what’s good to eat, so what’s the point?” then you need to embrace the practice of self-responsibility and objectivity in order to stay healthy. We welcome you to tell us about your own weight loss challenges by commenting after this podcast or the accompanying blog post. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Sesame Street: Kermit Reports News On The Tortoise & Hare http://www.youtube.com/watch?v=no1ilt3VjBY the real story…Hare vs Tortoise race (Disney 1934) http://www.youtube.com/watch?v=OdZIfafAlaU The practice of self-acceptance is key to not feeling overwhelmed http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 21:00) In this episode we begin with more paleo banter and its challenges (especially on the road), Kevin’s exercise regimen, including a hand-on collision with a turtle. We address one listener’s solitary journey of weight loss, amidst those who seemingly don’t care, as well as his question about who to trust…how does one know for certain whose ideas are correct when it comes to diet and nutrition? How can one tell a crackpot from a legitimate expert in these matters? Basically, it’s important to strive for objectivity, by looking at the evidence and paying attention to the carb/insulin factor, as articulated by numerous researchers and practitioners. Once you have the proper knowledge, mind set, and motivation, you can then lead by example and encourage others to live optimally as well. If you find value in our show, help keep it going and contribute to your own health and fitness by purchasing an Healthy Mind Fit Body ebook at http://getyourperfectweight.com. Thanks much! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/Water_moccasin ;) Amazing maple almond butter (among others)… http://www.justinsnutbutter.com/products.php Famous article by Gary Taubes, explaining where so much went so wrong in nutritional information:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html What’s so wrong about the so-called nutritional experts in the health care industry… http://healthymindfitbody.com/2010/06/22/37-interview-with-dr-james-carlson-part-1/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 36:28) In this show we interview Richard Nikoley, whose blog promotes “expressing our primal genes for lean health, vitality, and attractiveness.” Understanding our nature as “rational animals” entails living as individuals who can make the wisest choices for ourselves, based on evolutionary fitness insights. Low-carb higher fat and adequate protein eating is a great start, and a paleo regimen just takes this to its logical conclusion. High intensity, brief workouts are great (chronic cardio, not). Being overweight is indicative of a broken metabolism, not bad genes. Intermittent fasting has positive health benefits. Probiotics (good bacteria) can be acquired in all sorts of natural ways, which don’t involve yogurt (ditch the anti-bacterial soap!). You have bare hands, so give bare feet a try. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Richard’s site http://freetheanimal.com Evolutionary fitness proponent Art Devany http://www.arthurdevany.com/ for the adventurous paleos…Man Eating Bugs: The Art and Science of Eating Insects http://www.amazon.com/dp/1580080510/?tag=paleodietcom-20 next best thing to going barefoot… http://freetheanimal.com/2010/06/out-with-the-vibram-five-fingers-and-in-with-the-soft-star-runamoc.html bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 16 min) In this shorter show we cover the challenges of being an olympian and the nature of self-identification, followed by a critique of a mainstream article on losing weight. Again, the calorie theory of weight loss rears it’s ugly head. We once again note the insulin factor in fat gain and storage. I share my yummy new paleo-ish drink: half coconut milk and half almond milk. It’s important to overcome your carb addiction, which entails resolving inner conflicts. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/Modern_pentathlon 7 Easy Steps to Losing Weight by Simon McNeil http://foxnews.com/health/2010/09/03/easy-steps-losing-weight/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 36:01) In this show, Kevin shares his recent natural movement experiences in Austin with Erwan for a day (and I share my unnatural movement experience on the ranch;). It’s important to understand the mental side of natural movement and conditioning in general; be focused and mindful, so as to excel and avoid injuries. Kevin has been taking advantage of some nutritious Paleokits by Steve Liberati, whom he interviewed (at the end of this show). We answer a couple listener emails, one concerning eating paleo-ish and shopping paleo or low carb, and the other concerning the issue of cholesterol and our recommendations. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://movnat.com Get a 10% discount on Paleo Kits (use code – healthymindfit ) http://stevesoriginal.com/store A new grocery store choice: http://freshandeasy.com/ Dr. Carlson’s astute analysis of cholesterol Chapt. 2 http://www.drjamescarlson.com/content.aspx?idx=39 Chapt. 4 (about HDL) http://www.drjamescarlson.com/content.aspx?idx=41 Please visit our new page for a video presentation of our book/bonus package: http://getyourperfectweight.com bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration: 36:05) In this inspiring interview, we explore with Erwan the nature of practical and adaptive movement that enables truly excelling in health and fitness, as well as an ethics of contributing to the well-being of others (an emphasis on collaboration rather than competition). MovNat brings about feelings of personal empowerment, confidence, freedom and efficiency. The more mindful we are of the possibilities of our bodies, the less prone we’ll be to “the Zoo human syndrome,” in which people don’t really engage with nature and with natural movement that challenges one’s mind and body. Combined with a paleo eating lifestyle, MovNat ensures an ideal physique, among other fine things. As Erwan wisely noted, “We can’t brush aside millions of years of evolution.” Simply put, natural movement is about being “strong, healthy, happy and free.” Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://movnat.com/ Mens Health Magazine – A Wild Workout for the Real World http://tinyurl.com/24muoxk The Sudbury Valley School Experience http://tinyurl.com/23xhbv6 (link to google books) Black Belt http://www.imdb.com/title/tt1084019/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 19:55) Join us in our continuing discussion about childhood eating and the best methods of parenting (feel free to comment below the show notes). Promoting reason, respect, and rational self-interest is key to great eating habits. The quest for good nutritional knowledge must be engaged in by both adults and kids, as a partnership. It’s important not to enable bad eating habits, which entails living with integrity and practicing self-responsibility, which is in line with wanting the best for kids. Oh, and dates are ok carbs (like fruit in general), but should be consumed in moderation to minimize insulin levels. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/Swamp_coolers ;) Stay tuned for an upcoming interview with Erwan of http://movnat.com http://sandradodd.com/unschooling More resources: http://unschooling.com/ http://unschooling.org/ http://unschoolingamerica.com bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 18:28) In this show we offer further answers to questions by listeners, this time dealing with persuading others, particularly children, about healthy mind fit body lifestyle choices. Ultimately, it’s about respect and understanding, rather than battles of the wills or controlling others’ behavior, such as prohibiting consumption of “forbidden” foods, which at base denies personal responsibility. As we noted in the last episode, much of the time people’s eating decisions stem from how they were treated as children as well as their knowledge (or lack thereof) about food. So, parents need to adopt a healthy lifestyle that models good eating and provides rational guidance for kids, encouraging their own self-responsible choices. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: What Do You Lack? Probably Vitamin D by Jane E. Brody http://www.nytimes.com/2010/07/27/health/27brod.html Longterm Effects of Food Controls (or the lack of controls) by Sandra Dodd? http://sandradodd.com/eating/longterm bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 19:39) This episode we explore Kevin’s upcoming couple months deep in the heat/heart of Texas, non-sweet bbq, his blog post on the China Study, and then we offer our answers to a few questions by listeners–involving making additions to our site, sprint training, as well as persuading others about healthy mind fit body lifestyle choices. Much of the time, people’s eating decisions stem from their childhood experiences, which tend to be related to our culture’s nonsensical low-fat high-carb messages over the last few decades. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://healthymindfitbody.com/2010/07/12/the-china-study-bites-the-dust/ Mark Sisson’s Sprinting Workout Routine (we interviewed him, btw, in episode 25) http://www.youtube.com/watch?v=kWiE0CNpoEk Upping the workout ante: http://www.marksdailyapple.com/primal-blueprint-forest-sprinting/ Why You Got Fat (we interviewed Tom, btw, in episode 18) http://www.youtube.com/watch?v=mNYlIcXynwE bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 35:56) In this second half of our interview with Robb Wolf, author of upcoming book The Paleo Solution, we discuss the potential ills of legumes, such as beans, peas, and peanut butter. Similar to grains, they have some inflammatory properties (but your individual results may vary). Another point covered was: given the plethora of bad foods out there, it’s important for adults to take responsibility and ensure the availability of good foods in their households. Keeping it simple is the key (e.g., protein, veggies, and fat), rather than making it more complex and difficult for yourself (no need for food journaling, for instance). Turns out, pretty much every human does well by removing grains, legumes, and dairy from their diet; then, it’s just a matter of adjusting the macronutrients as needed. Ultimately, the healthy mind fit body lifestyle will provide you the foundation from which you can fine-tune your health…and maybe even go full-on paleo at some point! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://robbwolf.com http://robbwolf.com/category/podcasts/ http://en.wikipedia.org/wiki/Plumpy’nut by Loren Cordain: http://www.thepaleodiet.com/ http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0471413909 Please give us feedback about our book… http://healthymindfitbody.com/hmfb.html bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 31:57) This show is the first part of our two-part interview with Robb Wolf, a paleo-oriented strength and conditioning coach with a biochemistry background. He offers his insights about the paleo eating regimen and the problems with modern diets. We ask him about his own evolution to the paleo lifestyle, from sick vegetarian, to lower carb, to paleo (dairy, grain, and legume free). We explore the potential drawbacks of eating dairy and grains based on the effects of gluten, lectin and other particular proteins, such as developing “leaky gut” and various autoimmune problems. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://robbwolf.com further reading on dairy: Milk. It does a body good. Or Not. http://www.proteinpower.com/drmike/uncategorized/421/ The Definitive Guide to Dairy http://www.marksdailyapple.com/dairy-intolerance/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 23:27) We discuss a mix of things in this show, starting with my recent experience with food poisoning (wasn’t pretty) and Kevin’s July 4th holiday foodstuff experiences. Confidence comes with being aligned with what’s healthy and good for you and being able to achieve your values in life. And confidence in how you look ought to be a reflection of doing what’s healthy for your body (unlike what the endeavoring-to-be-1000-pounds woman believes). Basically, everyone can be physically fit and healthy. A couple listener questions involved, first, why low carb/high fat/adequate protein eating is good for you, no matter if you already are your perfect weight (based on the insulin factor), in addition to some pitfalls with grains and potentially with dairy and, second, the relative merits of the grain-like seed quinoa. Also, Dr. Weil comes clean and admits that saturated fat is ok and that carbs are detrimental, giving a strong nod to the keen investigational research of science writer Gary Taubes. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Tasty Thai soup http://en.wikipedia.org/wiki/Tom_kha_gai Woman wants to be world’s fattest N.J. mother of two is striving to top 1,000 pounds http://www.msnbc.msn.com/id/37596789/ns/health-womens_health/ Fat or Carbs: Which Is Worse? by Andrew Weil http://www.huffingtonpost.com/andrew-weil-md/healthy-eating_b_629422.html Grain-like seed http://en.wikipedia.org/wiki/Quinoa bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 31:24) In this show Kevin finishes interviewing Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription by most health care “authorities”–as well as the vast benefits of eating the proper foods (lower carb and higher fat) to ensure health and longevity. Carbohydrates do affect moods, and people unfortunately can become addicted to them and experience withdrawal symptoms. Insulin secretion needs to be minimized (via low carb foods) for achieving your optimal body fat percentage and ensure overall health. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://drjamescarlson.com/ http://dreamweaverradioandtv.com/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration: 35:41) In this show Kevin interviews Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription by most health care “authorities”–as well as the vast benefits of eating the proper foods to ensure health and longevity. His book “Genocide: How Your Doctor’s Dietary Ignorance May Kill You!!!” explores these issues in fine detail, including the four myths: eating fat makes you fat;. eating cholesterol causes heart disease; calories are important; exercise is needed to lose weight. In actuality, a low carb, higher fat and adequate protein eating regimen is preferred for humans. Unfortunately, medical doctors were never taught this, and they tend not to care about the truth in this vital matter; a paradigm shift in med school needs to take place. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://drjamescarlson.com/ Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet http://content.nejm.org/cgi/content/full/359/3/229 http://lowcarbdoctors.blogspot.com/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 24:35) In this show we discuss an eclectic mix of topics, starting with the best way to eat Mexican food and what sort of carb-to-protein ratio is optimal. Kevin offers a great hmfb salad (patent pending;) that includes grass-fed beef. We cover the problems with various carbs, not eating an adequate breakfast or greens, or being properly hydrated. Black tea has its health benefits too. Finally, we cover a couple listener emails dealing with the deleterious nature of grains and particular exercise equipment to maintain strength and fitness, as well as my ingenious method for eating blueberries with almond butter (gleaned from a chimp technique:). Stay tuned for next week’s interview with Dr. James Carlson! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter Item mentioned in this episode: 5 Reasons You Are Hungry After Eating http://fitho.in/2010/06/07/5-reasons-you-are-hungry-after-eating/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 17:12) In this show we discuss the latest mainstream acknowledgement of what we’ve been saying all along: excess carbs (i.e., high insulin levels) have bad health effects, not saturated fat. We also explore The Belly Fat Cure, a book by Jorge Cruise, fitness guru and nutrition coach. He’s brought a message that’s quite similar to ours into the mainstream (even on Oprah), which is great, but we have our caveats and explain why our unique focus on the psychological side of weight loss, fitness, and nutrition is so important! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter Items mentioned in this episode: Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio http://jorgecruise.com/how-it-works/ Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

(duration 15:13) The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor http://abcnews.go.com/Nightline/childhood-obesity-pediatric-weight-management-clinic/story?id=10650793 Parents are responsible for the kinds of foods kids eat; they shop for groceries and stock the shelves at home http://abcnews.go.com/nightline/video/baby-battle-bulge-10672649 It’s important to focus on the macronutrient amounts when ensuring the health of kids; low carb and higher fat is better Parents need to lead by example and educate kids about healthy eating–and model the eating of good foods Most of the cause of obesity (whether child or adult) revolves around nutrition, not exercise It’s very important to check in with kids’ feelings in relation to their eating habits (and have discussions about their cravings) Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html Consuming less processed meat (and processed foods in general) is always a good rule of thumb Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 34:30) In this show we explore the nature of health and fitness training from an expert’s perspective Josef’s fitness blog and site http://josefbrandenburg.com/ http://thebodyyouwant.com Aerobic exercise is not all it’s cracked up to be, and it might be making you hungrier and thus causing binge eating Weight and high intensity shorter training is better for health and fitness than lots of endurance exercising Try to avoid all those crappy carbs, such as lots of bread, grains, and cereals The priority should be minimizing your insulin secretion, even though e.g. high quality meats are better than not so much You can’t take at face value the results of studies reported by the mainstream media Falsehoods are still being promoted in nutrition textbooks! You don’t have to starve yourself and suffer in order to lose weight; just change the types of food you’re eating Putting fat people on treadmills doesn’t really help them lose their extra fat Personal trainer certifications aren’t good ways to judge knowledge and competence Isolation exercises can fall short when it comes to overall fitness and “toning” muscles Using calipers to measure bodyfat isn’t very reliable; a measuring tape can be a useful device, though Governmental “officials” have no business telling you what and how to eat (even though they continue to intervene) Famous article by Gary Taubes, explaining where so much went so wrong:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 20:00) We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 Super slow workouts can be quick and effective It’s critical to sketch out your values explicitly You can’t hide mistakes and missteps from yourself The “Do as I say, not as I do” injunction is the ultimate example of defaulting on integrity Hypocrisy is self invalidating Your thoughts and values should be aligned with reality Most people don’t grow up with good messages of integrity (or self-esteem in general) from adults A condensed way of phrasing objective morality: “Live consciously, take responsibility for your choices and actions, respect the rights of others, and follow own bliss.” N.B. Ignorance is not really bliss in these important matters Beware the misguided “authorities” who seek to use the force of law to control your choices and your life Embrace the principle of reciprocal causation–by doing things that increase your self-esteem, you’re manifesting increased self-esteem Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 22:21) In this episode we explore the fifth pillar of self-esteem, which is about intention, goal-setting, and productive achievement The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 You don’t want to leave any significant part of your life to chance! Live and act by intention It’s important assess your goals and your progress, and then keep reassessing in order to stay on track Ernestine Shepherd, a fit-body inspiration in her 70s! http://abcnews.go.com/us/video/elderly-weightlifter-10481362&tab=9482931&section=4765066 Having sub-purposes and sub-action-plans is part of the process of goal-fulfillment There are no shortcuts to self-esteem and a fit body Being disciplined in the right ways is key to health and fitness The internal process of setting goals and achieving them is what truly enables achievement–and ensures self-esteem You are not here to live up to others’ expectations Living purposefully is about living happily, which includes setting reachable goals and having realistic expectations about yourself Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 20:32) In this episode we explore the fourth pillar of self-esteem, which essentially means saying “yes” when you want to say “yes” and saying “no” when you want to say “no” The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 Being assertive means respectfully honoring yourself; it doesn’t mean being aggressive or belligerent There’s the “take-away” and then there’s the “follow-through,” which requires acts of self-assertiveness Self-assertiveness means actualizing your values and goals, bringing them into reality To assert your healthy desires in the midst of a group (or family) environment requires potentially bold acts of self-assertiveness You are not here on Earth to live up to someone else’s expectations Curiosity goes hand in hand with assertiveness On the nutrition side of athletics, it’s helpful to train lower and race higher in terms of carb consumption; keep fat as your main energy source while training Take advantage of the Spring Sale of our complete HMFB package! Details here: http://healthymindfitbody.com/hmfb.html bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 21:34) Warm-ups are not for wimps! It’s always wise to ease into a series of sprints, for instance Microwave oven cooking is quick and easy, and healthy Try to avoid eating foods cooked at high heat; lower temp cooking lessons potential carcinogens and free radicals Self-responsibility is the third pillar of self-esteem The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 It’s important to shift from saying “I have to…” to “I choose to…”; taking responsibility for your choices is key It’s unfortunately easy to accept the status quo, even though you can alter it; so, a self-responsible action plan is vital Being happier is a main outcome of living more responsibly No one is coming to our rescue; we must thrive as independent and healthy beings Kids do well with low-carb, paleolithic style eating, rather than with all the junk foods that Americans are used to Take advantage of the Spring Sale of our complete HMFB package! Details here: http://healthymindfitbody.com/hmfb.html bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 21:49) Self-acceptance is something you do: the refusal to be in an adversarial relationship with yourself The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 It’s important to be present to the reality of your behavior, paying attention to internal signals Accepting doesn’t necessarily mean liking, enjoying, or condoning; denial leaves you stuck, whereas acceptance allows you to move on Showing compassion for yourself is important; really feeling your feelings is crucial Surrendering to the reality of what is, to your awareness, is the crux of self-acceptance Self-acceptance basically means coming to terms with your emotions If self-acceptance feels impossible, then accept your resistance, or if needed, accept your resistance to accepting your resistance Acceptance of what is, is the precondition for change Take advantage of the Spring Sale of our complete HMFB package! Details here: http://healthymindfitbody.com/hmfb.html bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 18:29) It’s crucial to turn the searchlight of consciousness inward Not acting on what one sees and knows is not living consciously Most human beings are unfortunately sleep-walking through their existence Noticing and confronting impulses and seeing and correcting mistakes are vital conscious practices Paying attention to new information includes the possibility for growth Having an active mind is central to living consciously Our genes are adapted to a paleolithic lifestyle, in which high carb eating was practically nowhere in sight The process of living consciously leads to making the best choices Having an earnest intention to be conscious is key to self-esteem and living the good life Others may discourage you from living consciously, but you are ultimately responsible for lowering your awareness It’s important to pay attention to what you’re doing when you particularly like yourself and when you don’t The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/ bumper music “All In My Head” (Remix) – http://www.kosheen.com You can email us at info at healthymindfitbody.com with your comments and questions Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 21:08) “Chronic cardio” is the typical prescription for the misguided high-carb/low-fat diet Having the proper nutritional information is the biggest key to your health and fitness Our cravings can change based on our mindset and emotional perspective Paleolithic humans had different lifestyles depending on where they lived and their access to various foods Nuts are great, regardless of how many of them paleolithic humans ate Blood tests are a good indicator of whether you’ve been eating properly The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 Self-esteem is a combined sum of self-efficacy and self-respect Feeling that you’re worthy of happiness is basically a subconscious issue Much of our bodies run on autopilot, but our minds set the course based on our ideas and feelings Being aware and being honest with yourself assist in living with a higher level of consciousness, responsibility, and integrity Artificial, no calorie, sweeteners don’t really affect insulin levels, but they may induce carbohydrate cravings (catering to one’s “sweet tooth”) bumper music “All In My Head” (Remix) – http://www.kosheen.com You can email us at info at healthymindfitbody.com with your comments and questions Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 43:19) Mark’s mission is to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness. http://marksdailyapple.com http://primalblueprint.com http://primalnutrition.com http://twitter.com/Mark_Sisson High endurance racing is not very healthy and detracts from longevity, because it requires higher insulin and stress hormone secretion Shorter, high intensity workouts will benefit your body in the right way and leave you energized Combining evolutionary biology with modern genetic science identifies the signals that turn on the right genes and turn off the bad ones The Primal Blueprint is a comprehensive lifestyle plan, not merely a paleo eating regimen Saturated fat is not to be feared at all (so long as it’s not coupled with lots of carbs!) Grains ought not be the foundation of your diet, contrary to popular belief The high-carb/low-fat diet creates problems for which the “solutions” (lots of cardio) create further problems Our genes depend on various environmental signals Self-acceptance is key to achieving your optimal weight Paleolithic humans never got obese like today, and they ate sporadically (or intermittent fasting, which fosters cellular repair) The good aspect of calorie restriction is reduction of insulin secretion Fruits today are not what paleolithic humans had access to; rarely did they find more than a 100 grams of carbs to consume Corn is not good to feed to cattle or humans! It’s critical to take responsibility for one’s own health, instead of rely on “authorities” It’s possible to train your body to derive 30% or more of calories from fat during an endurance race Grains are cheap source of calories that readily convert to glucose (and thus fat) and they are a poor source of micronutrients Mark’s Beach Sprints http://www.marksdailyapple.com/marks-beach-sprints/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 14:39) Paleolithic humans didn’t have access to all the carbs that we do today …they’re not good for us, because our genes aren’t adapted to them Short, intense exercise is preferable to long, intense (or even slightly less intense) exercise; and going barefoot is good! Cavemen who walk among us by Katie Engelhart http://www2.macleans.ca/2010/02/26/cavemen-who-walk-among-us/ It’s hard to find healthy carb substitutes, aka low-carb breads and cereals and sweets …such foods should only be occasional supplements to your healthy eating lifestyle http://healthymindfitbody.com/2010/02/26/guilt-free-brownies/ Ultimately, it’s important to know why you crave high-carb foods, and that requires introspection Stay tuned for a series on self-esteem principles, the six pillars bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 43:00) Jimmy joined us to explore his own health and nutrition journey as well as the wisdom of the low-carb lifestyle His general site http://livinlavidalowcarb.com/ His podcast http://www.thelivinlowcarbshow.com/ And blog http://livinlavidalowcarb.com/blog/ Anybody can lose weight, so what matters is maintaining a healthy nutrition lifestyle for the long term Sometimes carb substitutes with quality ingredients can assist in making your low-carb lifestyle satisfying Low cholesterol is not necessarily healthy, and high triglycerides are not healthy either–both induced from high carb/low fat eating Living the low-carb life is actually pretty simple, once you grasp the essentials of it Blood tests are important to get baseline readings and to monitor your health progress For instance, the NMR lipoprofile test and the VAP (Vertical Auto Profile) test are good ones Vitamin D test (25 Hydroxy) is also important more good info at http://www.grassrootshealth.net/ SIP (Silent Inflammation Profile) test is another test to consider In addition to blood glucose testing, the A1C (glycated hemoglobin) test is useful for determining your (3-month) average blood glucose levels Proper nutrition and diet is a great start, but psychological/emotional issues also need to be addressed during one’s journey to a healthy mind fit body Regarding resistance training, try starting out with weight machines rather than the free weights; and, try a super-slow workout if you’re pressed for time! While there is some disagreement over the details of what’s good for people, the essentials are pretty well understood in the low-carb community Check out Jimmy’s new book, which has a wealth of insights and stories of his journey to the truth in health and nutrition: 21 Life Lessons From Livin’ La Vida Low-Carb: How The Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew http://www.amazon.com/Life-Lessons-Livin-Vida-Low-Carb/dp/1439262225 and http://livinlavidalowcarb.com/blog/?p=6459 bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 14:58) The sun brings us life! Health Hype by John Stossel http://www.libertyforall.net/?p=3837 Eating high sugar foods doesn’t necessarily induce hyperactivity; but beware the blood sugar swings Lots of carbs require lots of insulin, which can lead to lots of unhealthy issues Lower blood sugar typically leads to feeling in a slump and induces more carb cravings Most kids are able to burn off excess carbs, even though such an eating regimen isn’t healthy Foods also contain water; just make sure you’re adequately hydrated throughout the day Is Whole Foods Market backing away from health? by Kevin Koskella http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/ Low-Carb Community Responds To Whole Foods Exclusively Marketing A Low-Fat, Vegetarian Diet by Jimmy Moore http://livinlavidalowcarb.com/blog/?p=7230 Fat (including saturated fat) is not the culprit in unhealthiness Stay tuned for next week’s interview with Jimmy Moore! bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 21:53) Most people have a hard time challenging conventional (and their own) wisdom about health and nutrition Calorie counting and trying to burn those calories basically put you on the wrong track 9 Food Label Lies by Dan Shapley – http://www.thedailygreen.com/environmental-news/latest/reading-food-labels-470201-synd Eating grains isn’t even necessary, so it’s not just refined flours that you need to eat less of It’s best to go for whole foods, such as fruit rather than fruit juices Be careful how many servings there are in that single container! Make sure to multiply the carbs per serving by total servings per container The CSPI and the FDA are not up to speed with the facts and the truth Study Fails to Link Saturated Fat, Heart Disease (Reuters) – http://www.foxnews.com/story/0,2933,584922,00.html Vegetables have plenty of the daily fiber you need One Bowl = 2 Servings. F.D.A. May Fix That. by William Neuman – http://www.nytimes.com/2010/02/06/business/06portion.html?pagewanted=all Labeling is disabling; self-responsibility is vital in your process of achieving optimal levels of health and fitness Calorie Counters – http://www.nytimes.com/2010/02/03/opinion/03wed4.html We welcome your comments on our blog too! http://healthymindfitbody.com/category/blog/ http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 28:59) Lindsey joined us from http://www.lowcarblindsey.com FB – http://www.facebook.com/lowcarblindsey twitter – http://www.twitter.com/lowcarblindsey Instead of getting discouraged and continuing the cycle of yo-yo dieting, stay determined and focus on your long-term health goals Sometimes, you’ll have to tweak your eating regimen in order to maintain your weight loss process; plateaus happen You’re always just one meal away from getting back in the weight loss zone! The “fat fast diet” consists of a thousand calories per day, with 90 percent fat and 10 percent protein; it burns fat off the quickest, but it’s certainly not something to do for very long, as it will lead to malnutrition. The induction phase of the Atkins diet (usually lasting a couple weeks) consists of less than 20 grams of carbohydrates per day There are vast differences between benign dietary ketosis and ketoacidosis, only the latter of which is harmful http://en.wikipedia.org/wiki/Ketoacidosis It’s important to not let negative thoughts define you… http://www.lowcarblindsey.com/_blog/blog/post/Words_are_Powerful!/ Focus on the things that you feel are positive about yourself and use them to strengthen your self-concept Look to support groups on the Internet to learn new things, overcome difficulties, and help motivate you Practicing self-acceptance helps you come to terms with your feelings about your self-image; own your feelings about how you look, in order to recognize your true beauty The Six Pillars of Self-Esteem (the standing in front of the mirror exercise is on page 95) http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 It’s best to shop in the perimeter of the grocery store, because the inside isles contain lots of unhealthy carb foods Famous article by Gary Taubes, explaining where so much went so wrong: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html Fuddruckers Time (http://www.youtube.com/user/LowCarbLindsey) http://www.youtube.com/watch?v=QljKSDyxpuk Even fast food can be modified to be a lot healthier (just cut back on the extra carbs, for one) bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 19:04) Why Do You Continue to Eat When You’re Full? by Joseph Mercola http://www.lewrockwell.com/orig5/mercola29.1.html If you get stressed out from lack of sleep, you’ll have a harder time coping with cravings Ghrelin and leptin are factors in satiety and appetite, but the mental factors are more important and have greater effect Sentence completion exercises are extremely useful for coming to terms with one’s motivations and subconscious thoughts and feelings The key is to remedy self-conflict, so that you can achieve your goals and have a healthy, happy life! It’s important to pay attention to the eating contexts that you’re putting yourself in, but ultimately you choose what to eat Famous article by Gary Taubes: What If It’s All Been A Big Fat Lie? http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html “Endocrinology 101” concerns the insulin/carb factor for body fat regulation 6 Tips to Control Your Food Cravings, Part 1 http://www.amenclinics.com/blog/2611/6-tips-to-control-your-food-cravings/ A not-so-favorable review of Dr. Amen’s perspective… PBS Infomercial for Daniel Amen’s Clinics http://www.skepdic.com/skeptimedia/skeptimedia30.html In order to achieve your ideal weight, there’s no need to focus mainly on brain chemistry and supplements to supposedly alter it Instead, examine your choices from a psychological perspective 5 techniques for busting cravings (from Jonny Bowden’s book _Living The Low Carb Life_)… 1) eat fat and protein every few hours 2) avoid any junk carbs (including lots of complex carbs) 3) never let yourself become famished; carry protein/fat snacks 4) get enough sleep! 5) learn to recognize the emotional triggers for cravings… The practices of self-acceptance and self-healing are vital to the process of becoming integrated without persistent self-conflict bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 40:54) In this episode we interview the creator of the documentary film Fat Head: You’ve been fed a load of bologna http://fathead-movie.com http://tomnaughton.com Fast food may not be healthy, but most food people buy in the grocery store isn’t too healthy either Compared to paleolithic humans, we have way more access to carbs Though self-responsibility is key, we’ve all been given a lot of bad information, such as that fat is bad and abundant carbs are ok Unfortunately, most journalists are sympathetic to regulation and taxation, which CSPI promotes, in a vain attempt to control people’s choices and supposedly make the world a better place The so-called lipid hypothesis, that eating fat raises cholesterol and causes cardiovascular disease, was flawed from the start Rather than being objective, science is often controlled by those versed in politics; thus, a small group of people in power can have a detrimental influence on the eating habits of an entire country Without the FDA and USDA (and their special interests), companies would have to compete in the marketplace for ensuring safe products for their customers Cheese fried in coconut oil is not bad for you; it’s actually beneficial! Check out the fat experts from fathead: http://www.fathead-movie.com/index.php/meet-the-experts/ Most vegetable oils are not healthy for humans Since fats are delicious, it’s not hard to convince kids to eat them :) Unfortunately, there’s a lot of bad science out there, and bad reporting on it; confirmation bias is prevalent Passing laws doesn’t educate people; coercive, one-size-fits-all edicts don’t support self-responbility and respect individual choices Check out Tom’s blog on his film’s site: http://fathead-movie.com bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 28:21) 5 most overrated health-food trends http://www.chicagotribune.com/health/ct-overrated-food-trends-pg,0,6975867.photogallery It’s always better to eat the whole fruit than to drink the juice (which is concentrated carbs) Saturated fat is not bad For some odd reason, the myth of bad saturated fat persists in the minds of many so-called nutrition experts These experts know what they’re talking about regarding fat and cholesterol… http://www.fathead-movie.com/index.php/meet-the-experts/ Vegetable oils are to be mostly avoided (except for olive oil) The CSPI (Center for Science in the Public Interest) has contributed to lots of nutritional misinformation Fish oil is better than flaxseed oil for omega 3s Different carbs all get converted into sugar, which requires insulin, which enables fat accumulation and fat storage 12 Tasty Substitutions When Cutting Carbs http://www.menshealth.com/mhlists/cut_carbs/ Grain-based carbs are to be eaten only in moderation Pasta will make you fat, on account of the carb/insulin factor bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 16:28) Happy 2010! Happy Festivus: Top 10 Festivus Foods for your Festivus Party! http://blogs.miaminewtimes.com/shortorder/2009/12/happy_festivus_top_10_festivus.php 2010 New Year’s Resolutions According to Women (Infographic) http://topcultured.com/womens-2010-new-years-resolutions-infrographic/ Your ultimate goal is happiness, and achieving a healthy mind/fit body is part of that process It’s important to set concrete and specific goals Delving into your emotional world is key to resolving self-conficlt and taking responsibility for your own well-being and happiness A healthy sex life is an important reflection of your own self-esteem and feelings, as well as respect and admiration, for another person If everyone had a healthy mind and fit body, the world would be a much better place! Did Americans get any healthier over past decade? http://news.aol.com/article/did-americans-get-any-healthier-over/836823?cid=14 It’s amazing how much vital knowledge of health and nutrition doesn’t get into the mainstream Central planning “authorities” oftentimes don’t have your best interests in mind; in fact, they are partially responsible for widespread obesity Challenging rather than merely accepting what “experts” say is key to your well-being; and, it can reflect a higher level of self-esteem Check out http://www.fathead-movie.com/ We’ll be interviewing its creator Tom this month! Be objective by taking into account all the available evidence about health and nutrition, and beware Nanny State tactics! bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 17:48) Kevin’s fast food nation experiences while driving to San Fran… http://healthymindfitbody.com/2009/12/24/fast-food-nation/ Discussion of recent comments on our last podcast… http://healthymindfitbody.com/2009/12/18/14-living-low-carb-with-guest-amy-dungan/ Thanks again, Angie, for your valuable input about healthy eating challenges in relation to others! The “tall poppy syndrome” definitely needs to be countered Self-assertiveness and courage can enable emotional understanding and empathy with others The topic of eating is pretty much unavoidable Individuation and self-esteem can help you deal with those in your social circles How you treat your body is how you treat your emotions (and vice versa) The first step to recovery is self-acceptance bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 22:18) Amy Dungan joined us from http://healthylowcarbliving.com The insulin factor in fat gain and fat storage is often overlooked To prevent “yo-yo” dieting, it’s important make permanent changes to your eating lifestyle Explore important facts and common myths http://healthylowcarbliving.com/myths/ Given that our culture is inundated with carbs, a “low-carb” diet is actually just lower carbs Low fat/high carb diets foster hunger pains and more carb cravings There is no real need to eat a certain amount of carbs, but your body will definitely malfunction without fat and protein Aside from the insulin factor, gluconeogenesis explains a lot about the metabolic advantage from a low-carb diet Make sure to eat quality foods; they may be more expensive, but you’ll save physically and medically in the long run! Focus on measuring your bodyfat percentage on occasion, rather than stepping on the weight scale every day! Per unit volume, muscle is more dense than fat and weighs more You can be motived while you lose weight by keeping your vision of your future self in mind (generating a new self-image and self-concept), as well as by getting positive feedback from people in your social circle Our culture of eating not-so-good foods can pose challenges to not succumb to negative peer pressure Eating a lower carb diet will boost your immune system–and improve your blood readings–by reducing your insulin secretion Very educational documentary film about food and eating: http://fathead-movie.com/ The medical establishment and nutrition industry can only deny the errors of their ways for so long… Lots of articles by Amy can be read at http://www.examiner.com/x-659-St-Louis-LowCarb-Examiner And follower her on twitter: http://twitter.com/AmyDungan/ bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges!

(duration 20:19) Stay healthy during ‘the cold and flu season’! Top 12 Foods for Healthy Immune Response by Joseph Mercola http://www.lewrockwell.com/orig5/mercola20.1.html Can’t lose weight? Don’t blame your metabolism! by Dr. Susan Roberts http://www.dailymail.co.uk/femail/article-1226258/Cant-lose-weight-Dont-blame-metabolism.html To those with excess bodyfat, skinny persons may seem to have a faster metabolism (though maybe not) Beware the tactical nuclear penguin ;) http://www.asylum.co.uk/2009/11/27/worlds-strongest-beer-and-its-competitiors/ Everyone deserves to be their ideal weight and live the good life Calculating your daily caloric intake really misses the point, because it’s more about types of macronutrients and eating quality food “A calorie is a calorie” violates the second law of thermodynamics by Richard D Feinman and Eugene J Fine http://www.nutritionj.com/content/3/1/9 If you hit a weight loss plateau, it’s important to be keenly aware of what you’re eating; drink lots of water and get proper nutrients and vitamins and minerals The Atkins’ induction phase (consuming less than 20 grams of carbs/day) can move you off a frustrating fat-retaining plateau Just because you may have a slower metabolism, doesn’t mean that fat loss is out of your control! Again, you don’t need to count calories; just be aware of what you’re eating Fats are the best source of energy, and they are satiating Lots of high carb foods generally should be avoided, as they will just lead to fat accumulation Paleolithic humans had a dramatically different food situation, weren’t aware of “calories,” and yet were fit and healthy Paleo in a Nutshell Part 1: Food – http://www.youtube.com/watch?v=uCFZoqmKf5M Self-acceptance is key, as is awareness of and resolving your inner conflicts bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges!

(duration 18:44) Darker honeys tend to have more antioxidants (and minerals), e.g., wildflower or better yet buckwheat honey Frozen veggies and frozen berries are always good choices (thaw in microwave) Make sure to get the plain (unsweetened!) whole yogurt, which you can sweeten (if need be) with whey protein power, berries, or stevia Ten Worst Breakfast Cereals by Joseph Mercola http://www.lewrockwell.com/orig5/mercola15.1.html Breakfast is a necessary component to effective weight loss, but that doesn’t mean cereal is good for you Breakfast Skippers Beware. You Could Be Increasing Abdominal Fat Storage. by Paramjit Sidhu http://correct-weight-loss.net/2009/07/06/breakfast-skippers-beware-you-could-be-sabotaging-your-weight-loss-efforts/ Various nut butters, such as almond butter, are good sources of energy Juicing veggies is another great way to obtain vital nutrients Eggs (preferably Omega 3 enhanced), containing fat and protein, go well with veggies and meats (yet watch out for sodium nitrite/nitrate in bacon, ham, and sausages) Try to avoid grains, breads, and cereals (pancakes and waffles with syrup are hormonal disasters!) Breakfasts Around the World by Brynn Mannino http://www.womansday.com/Articles/Food/Breakfasts-Around-the-World.html Yo-yo dieting can be remedied by introspecting and dealing effectively with self-conflict Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges!

(duration 18:03) Scientists claim junk food is as addictive as heroin http://www.grist.org/article/scientists-claim-junk-food-is-as-addictive-as-heroin/ The more junk food you eat, the more you’ll find yourself having to exercise Rodents are really a poor model to understand human psychology and even physiology Lots of carbs coupled with lots of fat is a double metabolic wammy! “Addiction” label can easily turn into self-fulfilling prophecy Self-responsibility is key to taking charge of your own healthy and fitness The 30 Worst Fast Food Restaurant Choices http://features.fitnessmagazine.com/30WorstFastFoodRestaurantChoices.html Beware big buns, which equate to excess carbs and thus fat storage Look for fresh veggies, rather than deep fried madness (which can be loaded with free radicals) If you need to do damage control for a bad meal, make sure you supplement with anti-oxidents Beware a high carb to protein ratio (aim for 1 to 1) Use nuts to obtain your good fat and energy and look for healthy salads with adequate protein Nutrition protein bars will do in a bind much better than most fast food Study: 40% of U.S. May Be Obese by 2018 http://www.cbsnews.com/stories/2009/11/17/health/main5683256.shtml The Obese Don’t Always Know It http://www.livescience.com/health/091117-obesity-body-size.html Self-acceptance is a major component to coming to terms with one’s health and fitness ideals Life is about flourishing instead of doing damage control! Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges!

(duration 18:47) Yoga can be good for your health The 10 Most Beloved and Unhealthy Gaming Snacks by Shaun Clayton The 10 Most Beloved and Unhealthy Gaming Snacks Beware the prepackaged, processed foodstuffs Diet Pills Show Weight-Loss Promise by Brian Rooney and Bonnie Mclean http://abcnews.go.com/Nightline/diet-pills-show-weight-loss-promise/story?id=9068287 Introspection is key to understanding your feelings related to cravings and eating habits Acting like you’re possessed by an eating demon or like you’re a rapacious zombie is a sign of emotional self-estrangement and a lack of self-responsibility Diet drugs are band-aides that don’t deal with the root cause of bad eating habits and mental states Nutritional misinformation and oftentimes disinformation by the so-called experts keep people unhealthy Dealing with psychological processes rather than “disease states” is most helpful for weight loss and health and fitness issues Engaging in preventative maintenance is far better than doing damage control at the doctor’s office No “magic pill” can substitute for psychological insight and self-reliance Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges! Transcript: http://healthymindfitbody.com/transcripts-hmfb10-magic-bullets-and-holy-grail-of-weight-loss/

(duration 17:23) What are some of your challenges with fitness and getting down to the right weight? Unfortunately, in most restaurants the macronutrient portions are skewed in favor of bread and cereal carbs For other animals, a lot of their time is spent eating and digesting what’s been eaten Get adequate protein, enough fat for energy, and round out the balance with veggies and some fruits Eating lots of carbs creates a desire to eat more carbs, leading to increased body fat percentage Snacking with fatty food, like nuts, is a good way to prevent overindulging Portion control is about self-regulation; mindfulness is key, as is the eyeball method Calculate your daily protein requirement based on your lean body mass (weight minus your body fat); though it depends on your activity level, typically a gram of protein per kilogram of body weight (up to a gram per pound of body weight when doing lots of weight training) You don’t have to run in order to lose weight! There are many forms of healthy exercise–and mp3 players to break the monotony To obtain and maintain a healthy body weight, mainly focus on proper nutrition Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And feel free to comment about your weight challenges and what you’d like us to address on the show below! Transcript: http://healthymindfitbody.com/transcripts-hmfb9-portion-control-protein-requirements-physical-activity/