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#290 – Rethinking Fatigue

Guest: Nora Gedgaudas

Nora Gedgaudas — author of Rethinking Fatigue – stopped by the show to discuss what your adrenals are really telling you and what you can do about it.

Here are my notes:

2:53 – Only Nora could work on 4 or 5 books at once!

5:05 – What are your adrenals and why is cortisol important?

9:19 – How “self abuse” like heavy training schedules and burning the candle at both ends sends cortisol into overdrive. 



10:58 – The natural cortisol rhythm — getting you out of bed in the morning and winding you down at night.



12:26 – The BEST test for assessing your cortisol rhythm and output. Plus, the problems with cortisol blood tests.

14:40 – Tired but wired: when cortisol loses its rhythm.



17:27 – Adrenal problems are just about NEVER glandular problems. There’s nothing wrong with the adrenals.



18:45 – Why your hippocampus is particularly vulnerable to elevated cortisol levels and how it leads to cortisol rhythm dysregulation, memory problems, senior moments, and depression.

22:26 – “If you’re taking standard adrenal supplements, it’s not going to do very much.”

25:38 – Your adrenals take orders from the brain. It’s the brain, not the adrenals!



31:50 – Specialized cells in your brain responsible for how much and how little cortisol your adrenals make … and how chronic infections can stimulate or dampen your adrenal output.


42:07 – Why a ketogenic diet is the best diet for adrenal dysfunction.

48:02 – The hidden forms of stress and how their depleting effects on your brain and nervous system.

50:54 – When people go on ketogenic diets, they still may see depressed cortisol on their Adrenal Stress Index (ASI) test.

53:53 – How to find a qualified practitioner to help you get to the root of your fatigue.



58:29 – Order Rethinking Fatigue HERE!

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#289 – The Miracle Morning

Guest: Hal Elrod

Hal Elrod — author of The Mirace Morning — visits the show to discuss how making small changes to your morning routine can ultimately change your life.

Here are my notes!

5:58 – You only live .. twice. How a drunk driver changed Hal’s life forever.

12:10 – Hitting rock bottom (#1). Waking up in a nightmare.

13:42 – Every experience, good or bad, is an asset, as long as you see it that way.

17:29 – Living life by The 5-Minute Rule.

21:05 – It is 100% our responsibility to choose the reason why things happen in our lives.

24:00 – Hitting rock bottom (#2). Going broke and getting fat.

26:06 – My publisher ran off with my money!

28:42 – Why going broke was WORSE than “dying” in a head-on collision.

32:00 – “I’m a success coach who’s failing miserably.”

32:50 – The best advice Hal ever got … but was reluctant to do.

35:37 – “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” — Jim Rohn



37:05 – How to get “level 10” success.

39:39 – 6 Things Successful People Do.

43:33 – The 95% Reality Check: How to Rise Above Mediocrity.

48:10 – “If we don’t live a life by design, then we will end up living a life by default.”

48:50 – Mediocrity Cause: Lack of Urgency (aka “Someday Syndrome”)

51:04 – The 5-Minute Journal: What would make today great?

53:54 – Hal’s top 5 book recommendations.

56:30 – Learn more about Hal’s Best Year Ever Live event in San Diego!

Listen to the entire episode on BlogTalk Radio.

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#288 – Fat Loss for Busy People

Guest: Brett Klika

Brett Klika — 2013 Personal Trainer of the Year and author of The Underground Workout Manual 2.0 — stops by the show to reveal his best strategies for losing fat while on a busy schedule.

Here are my notes!

3:49 – Let’s be realistic and create strategies that actually work for busy people.

6:15 – There’s no time to exercise because they’re running an hour a day to lose fat!

7:28 – Make your trips to the store count, and match your purchases to the way you eat.

8:50 – Take an hour on the weekend to prepare your meals/snacks for the week.

10:52 – Cut your workout down to 20 minutes, prioritizing resistance training.



12:00 – Use your hormones to your advantage.

12:50 – Time your rest periods and DON’T rest till you’re ready.

16:00 – Superset (i.e. push-pull, upper-lower) for more efficient workouts.

17:03 – Don’t waste your time on bicep curls, crunches, and tricep extensions.

19:09 – Work out at home and use your bodyweight.

22:12 – Bare bones equipment for more advanced home workouts.



24:41 – Combine your weight training with cardio and kiss the treadmill goodbye.

29:45 – Get a standup desk.

32:16 – Park far away from your destination.

32:38 – Get a basketball hoop for your yard.

33:17 – Hire a meal delivery service like Pete’s Paleo or Fitzee Foods.

34:39 – Don’t forget to recover from your high-intensity LIFE!


38:35 – Get Brett’s How Fat Dies video coaching series.

41:10 – Watch Brett’s talk at The SexyBack Summit FREE this weekend!

Listen to the entire episode on BlogTalk Radio.

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#287 – Eat More Butter

Guest: Nina Teicholz

Online Health Radio at Blog Talk Radio with Sean Croxton on BlogTalkRadio

Nina Teicholz — author of The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet — pays us a visit to discuss the saturated fat myth, why the ban on trans fats may have made things worse, and the truth about olive oil.

Here are my notes!

1:14 – Big news about the upcoming Hashimoto’s Institute!

2:53 – I’m bringing SexyBack!

6:09 – How a lifelong vegetarian landed upon the saturated fat myth.

8:52 – Is Nina’s book a rehash of Good Calories, Bad Calories?

12:40 – Did the removal of trans fats make things worse?

19:18 – Bring the beef tallow back!

23:07 – How food companies influence nutritional science and the universities that teach it.

27:27 – What will it take to CHANGE how nutritional science is taught?

31:31 – Eat Butter. How Time Magazine exposed the saturated fat.

33:00 – How a “trade war” (and good marketing) vilified coconut and palm oils.

37:42 – “Olive oil has never been shown convincingly to have any special heart disease-fighting powers.”

41:13 – What Nina eats and what her bloodwork is saying.

47:09 – Is there an upper limit of saturated fat intake?

Listen to the entire episode on BlogTalk Radio.

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#286 – Belly Fat, Gut Bacteria, and Obesity.

Guest: Mike Mutzel, MSc

New Health Internet Radio with Sean Croxton on BlogTalkRadio

Mike Mutzel, MSc — author of Belly Fat Effect — visits the show to reveal the real secret about how your diet, intestinal health and gut bacteria help you burn fat.

Here are my notes!

0:15 – Got a new mic. How do I sound? (Could have been better. Voice is too low. I’ll fix it!)

4:04 – Put down the fork and go to the gym! Oh, how things change…

6:36 – Two things about calories-in and calories-out that don’t make sense.

7:14 – Why overweight and digestive problems go hand-in-hand.

8:38 – Babies born by C-section are inoculated with hospital and skin bacteria.

9:00 – How inappropriate early feeding and antibiotic usage can cause immune and weight problems later in life.

10:44 – What to do if your baby NEEDS to be on antibiotics.

12:50 – “You can’t burn fat if you are inflamed.”

13:35 – The shocking truth about why gastric bypass works. (It’s not just the calories!)

15:35 – “The gut releases over 24 different hormones that regulate insulin’s systemic activity.”

19:30 – How food hanging around in your gut will make your gut bacteria extract more calories from what you eat…and lead to weight gain.

23:00 – Fat bugs and lean bugs … and which foods fuel them.

25:30 – I’m confused. If a fats transport endotoxins across the gut, then why are high-fat diets so highly touted? Get Mike’s tips for how to keep endotoxins down if you’re on a high-fat diet.

28:45 – The power of polyphenols.

30:06 – How bacterial endotoxins take you OUT of fat-burning mode by turning on your sugar-burning, inflammatory immune cells.

33:49 – Your immune cells makes you insulin resistant. They steal glucose from your muscles and organs in order to fight infections and keep you alive. But it makes you fat!

36:08 – How endotoxins and inflammation make you leptin resistant, making you chronically hungry and also breaking down your gut lining.

40:20 – What happens when fat cells spill lipids into the bloodstream and the fats end up where they’re not supposed to be.

41:55 – Does the immune system wear out, making overweight people more likely to get infections?

42:48 – Simple strategies for boosting your AMPK and tell your mitochondria to replicate and burn more fat.

44:27 – Mike’s best “mindful” tips for upgrading your guy bacteria, reducing inflammation, and burning more fat.

46:44 – The 4 Ps: polyphenols, prebiotics, probiotics, and pea protein.

50:08 – So no grains period?

51:05 – Download Mike’s FREE video series!

Listen to the entire episode on BlogTalk Radio

Next Tuesday at 5pm PT/8pm ET: Nina Teicholz, author of The Big Fat Surprise.


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#285 – The NBA Goes Low-Carb Paleo.

Guest: Mark Sisson

More Health Podcasts at Blog Talk Radio with Sean Croxton on BlogTalkRadio

Mark Sisson – founder of Mark’s Daily Apple and author of The Primal Blueprint — returns to the show to discuss the latest diet trend sweeping the NBA off-season, including the dramatic weight loss of superstars Lebron James and Carmelo Anthony.

Here are my notes!

0:10 – We’re number one. Finally!

3:12 – Why are so many NBA superstars going paleo?

5:00 – Is there strong research showing that basketball players benefit from this diet?

6:34 – Athletes will lose power in the beginning phases of low-carb…but it returns.

7:37 – Can ketones fuel the energy systems that elite NBA athletes rely upon?

10:06 – Mitochondrial biogenenis: How an athlete can increase mitochondria for better energy production and recovery.

12:41 – Low-carb in the off-season to make more mitochondria, but increase carbs in-season.

15:35 – Specific “safe starch” adjustments players can make in-season.

20:07 – My thoughts on the Laker’s switch to paleo and all of their injuries since.

23:38 – Is it a good idea to start this diet mid-season?

25:20 – Speculation on what really made LeBron James cramp up in the NBA Finals.

27:27 – Mark’s top tips for starting a low-carb diet (for athletes).

31:37 – 7 Things You Had No Idea Gut Bacteria Could Do.

33:38 – Can gut flora nullify antinutrients like phytic acid and allerginicity to gluten and dairy?

39:34 – The Primal Blueprint Certification

Learn more about Mark at www.marksdailyapple.com.

Listen to this Episode on BlogTalk Radio!


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#284 – How Sleep Deprivation Fries Your Brain and Makes You Fat.

Guest: Dan Pardi

New Health Internet Radio with Sean Croxton on BlogTalkRadio

Dan Pardi — neuroscience researcher and founder of Dan’s Plan — visits the show to discuss the shocking research on how sleep deprivation impacts decision making, reaction time, memory, and weight gain.

Here are my notes!

6:26 – Almost every function of the brain is altered by sleep deprivation.

7:20 – How your brain encodes memories for retrieval and recall.

8:50 – Why “forgetting” is a good sign of memory.

11:20 – Do focus and attention span suffer when we don’t get enough sleep?

13:00 – How sleep deprivation triggers hyperactivity in children…and adults.

14:32 – Light and its effects on cognition and circadian rhythms.

17:32 – The behavioral consequences of mistimed light environment.

18:37 – Why you NEED to get outside at least 30 minutes a day. You master clock will thank you!

21:14 – An “enlightening” explanation for why outdoor exercise appears to be healthier than indoor exercise.

22:00 – 3 tips for telling your brain it’s dark out and time to wind down.

23:30 – “We’re getting 20% less sleep per night.” Yikes!

24:02 – Does wearing sunglasses throw off your master clock?

25:05 – A pretty cool app to create “virtual darkness” on your computer or tablet.

27:49 – Are you sleep deprived? Defining our individual sleep needs and the primary types of insomnia.

33:07 – More soup for you! A “sneaky” study on how our environment influences how much we eat.

35:48 – How sleep deprivation makes us more likely to eat foods we consider LESS healthy!

39:49 – Don’t go grocery while hungry…or sleep deprived!

40:15 – How deprived sleep makes you GAIN WEIGHT via imbalanced blood sugar, leptin, and ghrelin.

45:47 – Can sleep deprivation cause loss of muscle mass and reduced growth hormone output?

49:55 – Is obesity a memory disorder?

53:08 – Quantifying the Self: Nifty devices and apps that track your activity and behaviors.

Learn more about Dan at www.dansplan.com.

Listen to this Episode on BlogTalk Radio!