What if you could remember and recite a list of twenty random words immediately after hearing them?
Not just the words themselves, but you can recall them in exact order — 1 through 20.
And that’s not all….
The words are given to you out of order!
For example, 10 is thyroid, 2 is turmeric, 15 is liver, 17 is autoimmunity, and so on.
Would be pretty cool, huh?
If I had to guess, I’d say that you highly doubt you could pull something like this off.
But what if I were to tell you that you can learn how to do it in just 10-15 minutes? You’ll even do it backwards. No kidding!
Imagine how much more information you’d be able to retain if you actually…well, learned how to learn.
Last night on Underground Wellness Radio, our friend Jim Kwik stopped by to share a handful of effective and useful strategies for upgrading your memory — the sun list, the vowel technique, and the hook method.
Gosh, I wish I would have learned this stuff back in grade school…
It would have made life so much easier.
But hey, it’s never to late to learn how to learn.
As many of you know, Sean has been feeling a bit under the weather this week so I’m stepping in to share with you guys some awesome info from Dr. Peter Osborne’s show on UW Radio last week, The Gluten Free Lie.
May 18th will mark my 3-year anniversary working for Sean and let me tell you, since then, I’ve learned a TON about the evils of gluten.
But the coolest thing about working for Sean is that I’m always learning more. I know consuming gluten is linked to developing autoimmune disease, but listening to Dr. Osborne’s podcast really helped shed some light on the science behind it.
Simply put, ignoring a gluten sensitivity leads to leaky gut.
And leaky gut leads to autoimmune disease.
How can this happen?
The cells in the gut that line the intestine are tightly bound together to keep bacteria and toxins from the food we eat inside the GI tract, preventing them from getting into the bloodstream.
Gluten can cause the gut cells to open up and drift apart, allowing food proteins to slip between the cells. Since 80% of our immune systems resides in the lymphatic system behind the gut wall, the escaped food proteins start to cause an immune reaction.
Here’s the kicker – molecular mimicry.
Some of the foods we eat have similar protein structures as other parts of our body such as cartilage, thyroid, and liver tissue. Once the immune system gets used to reacting to the food leaked from the gut, it can start looking at these structures in our body and think, “these guys look similar, let’s attack them too!” Thus creating autoimmunity.
I’d heard about leaky gut and tight junctions, but this concept really helped me make sense of it all.
Another big thing I learned from Dr. Osborne was what he classifies to be gluten. But you’re going to have to listen to the entire show for that.
I promise you’ll be surprised. Click on the player at the bottom of the post to learn more…
Here are my notes…
3:18 – How Dr. Osborne got into gluten research
3:54 – “This is a miserable field to work in because nobody ever gets better”
4:24 – 3 things in medical literature to arrest autoimmune disease
5:00 – Gluten – the agreed upon culprit for autoimmune disease
6:23 – The difference between Celiac disease and gluten sensitivity
7:10 – Why gluten sensitivity is not a disease
7:45 – Can somebody acquire a gluten sensitivity?
8:35 – Turning gluten sensitivity on
9:35 – Sean’s stress response
10:33 – Can stress trigger leaky gut?
11:12 – Is Sean allergic to eggs?
11:42 – 190 diseases associated with gluten consumption
12:06 – Your thyroid and the immune system
12:41 – Can gluten alter gut bacteria?
13:53 – “We know that gluten can impact any tissue in the body”
14:13 – What is leaky gut?
15:34 – Problems with leaky gut
16:25 – What gets through the leaky gut gate?
17:23 – Why does gluten cause so many problems?
18:36 – Caller Q – Besides removing foods from diet, are there other ways to heal the gut?
19:36 – Get the grain out!
21:28 – The Gluten Free Lie
23:10 – Why a traditional “gluten free” diet doesn’t work for Celiac disease
24:53 – Playing nutritional roulette
25:52 – Proof that JERF works
26:46 – What about beans and nuts?
29:36 – Does sprouting and soaking help the digestion process?
31:03 – Is gluten free for everyone?
32:20 – Listener Q – Are there false negatives in genetic testing?
34:10 – Was grain once ban for sale in the US?
35:53 – Caller Q – Can you leak oxilates through leaky gut and and not other foods?
38:50 – Delayed reactions to foods
40:11 – Caller Q – Can you add back in foods you were once sensitive to?
42:05 – Facebook Q – Are coconut products tolerated for those with leaky gut?
43:10 – Caller Q – Does eating grain-fed meat defeat the purpose of eating a paleo diet?
44:10 – Caller Q – Can you test for leaky gut?
45:01 – Caller Q – How do you know if your Hashimoto’s is under control?
47:00 – Caller Q – Why aren’t polysaccharides mentioned with regards to Celiac disease?
52:25 – Caller Q – What is the relationship between Tourettes, Autism, gluten and vaccines?
57:09 – Caller Q – Using nutritional supplements if you have gut permeability issues?
58:38 – Thyroid medication contains gluten
1:00:53 – Caller Q – Do you recommend applied kinesiology for gluten sensitivity?
1:06:08 – Caller Q – What tests do you run to know if the paleo diet works for you?
1:08:18 – Caller Q – What are your opinions on the GAPS diet?
1:08:47 – Caller Q – Is there really no cure for Hashimoto’s?
1:10:25 – Dr. Osborne’s Gluten Free Society
Dr. Glidden, a naturopathic doctor, doesn’t hold anything back. And he’s apparently not afraid to ruffle a few feathers.
While some may find his words controversial and unsettling, no one can question his passion for ensuring that everyone get the medical care they need — a type of care that addresses the root cause of symptoms and disease.
4:17 – How Dr. Glidden and I are twin sons from different mothers.
4:51 – Where Dr. Glidden’s intense passion for wholistic health comes from
8:03 – How the Carnegie Institute and its Flexner Report changed medicine forever
11:34 – “We do not have a free medical market in North America.”
11:51 – The real purpose of the American Medical Association
13:47 – The reductionist philosophy of medicine
16:57 – Health defined…from a wholistic perspective
19:09 – How symptoms are an indication of the body’s wisdom
22:29 – Hering’s Law of Cure…how healing is done in layers (super fascinating!)
26:30 – How homeopathic medicine works
29:53 – Caller Q: How to deal with skeptical, closed-minded medical docs
37:39 – The shocking statistic about drug and alcohol addiction among ER docs
38:48 – Is Alzheimer’s a physician-created disease?
41:09 – The relationship between cholesterol and heart disease
41:59 – How MDs use genes to explain away their treatment failures
44:33 – “Which gene is it, doctor?”
45:34 – Caller Q about homeopathy and the placebo effect
49:18 – Caller comment from former pharma rep
50:57 – Pharma ties to Nazi Germany
52:13 – Caller Q: This is BS!
53:00 – Proof that the majority of chronic diseases are caused by nutrient deficiencies
54:55 – What it takes to become a naturopathic doctor
56:46 – What you can do to turn this around
58:32 – Wrapping up
Researchers from Massachusetts found that the average man’s testosterone (not just older men) has dropped 22% in the last 20 years, and that one out of every four men has below average testosterone.
That’s no bueno, friends!
Testosterone is what makes men…well, men.
It is responsible for our sex drives, our ambition, our sense of well being, and a whole bunch of other important stuff.
When testosterone is low, it is almost impossible to be the best versions of ourselves. We become ordinary, not the alphas we were intended to be.
My friends Adam and Roman, co-authors of Man 2.0: Engineering the Alpha, stopped by the show last week to discuss all things alpha, including how to balance male hormones naturally through diet, lifestyle, mindset, and exercise.
To listen to our podcast, click the player at the bottom of this post.
Here are my notes…
3:30 – Another awkward live radio moment
5:45 – Redefining the alpha man
7:08 – Stop defining yourself by other people
7:45 – Alpha trait: Be prideful but not arrogant
9:34 – Alpha trait: Be dedicated but not obsessed
12:36 – Toeing the line between genius and obsession
13:12 – Alpha rule: Answer all insults with a smile
15:45 – Success is the best revenge
17:07 – Why are so many ordinary and so few alpha?
20:33 – It starts with psychology
21:51 – How hormonal dysfunction can create an ordinary life
22:20 – Sex drive and ambition come from the same place
23:50 – Your greatness threshold
25:52 – Why Todd Durkin is a beast!
26:55 – Low T: It’s not just an issue for older guys
29:17 – Lifestyle factors that offset the natural decline of testosterone
31:40 – Red meat, cholesterol, and testosterone production
33:08 – What Star Wars has to do with fitness
40:51 – Lies, Myths, and Why Men are Fat!
41:00 – Why breakfast is NOT the most important meal of the day
44:45 – Why eating at night is one of the BEST things for your body
47:50 – How cheat days keep your metabolism up while dieting
51:44 – The top 3 benefits of the feast-fast model
55:44 – How to reset your sensitivity to insulin
57:16 – Shout out to Martin Berkhan
58:18 – Caller Q: How to boost testosterone through weight training
1:02:15 – How lactic acid production increases growth hormone
1:05:53 – The final phase of fat loss
1:09:55 – Caller Q: Tips for coming off of testosterone gel
1:14:22 – Caller Q: How to keep from losing testosterone while dieting
1:18:56 – Wrapping up
We covered a buttload (hehe!) of topics in just under an hour.
Check em out below, and be sure to click the audio player at the end of this post to LISTEN to the show.
4:10 – How a registered dietitian went rogue and embraced real food
5:11 – How to know if you’re digestion is not working properly
6:17 – Lessons from your poop
8:50 – What an IBS diagnosis means
10:25 – Common causes of digestive problems
11:00 – How to identify and deal with food sensitivities
13:58 – Parasitic infections: prevalence, transmission, & testing
15:57 – Low stomach acid and H. Pylori infections
18:47 – Can parasites be transmitted from person-to-person?
19:44 – The scoop on small intestinal bacterial overgrowth (SIBO)
22:07 – Can SIBO be detected via stool testing?
24:41 – There is no one-size-fits-all parasite protocol
26:50 – What to do if you have SIBO?
29:12 – The FODMAPs diet, IBS, and SIBO
30:50 – Foods to remove on an elimination diet
32:49 – Super foods that speed up gut healing
36:42 – Does milk kefir heal the gut?
39:15 – How to get the gut back on track after slipping on your diet
40:47 – Apple cider vinegar as a way to boost stomach acid
43:37 – The best supplements for digestive health
50:11 – The most overlooked factors preventing gut healing
51:04 – Email questions!
55:15 – The efficacy of supplementing with L-glutamine for gut healing
56:08 – Info on Aglaée’s upcoming book
To speak of a dependency on sugar in the same breath as cocaine and alcohol addiction seems a bit odd, but biologically they cannot be more similar.
The brain needs a fix.
The neurochemicals that are over-amplified and imbalanced by street drugs and booze are the very same ones that are triggered by sweets and other processed foods.
Some experts and addicts even say that food addiction can be harder to kick than a bad cocaine habit. Scoring some coke requires a dealer. Cookies, donuts, and bread are literally everywhere.
On this week’s episode of UW Radio, Dr. Vera Tarman, M.D. showed us just how real food addiction really is.
There’s a reason why so many of us just can’t so no to sugar, why we can’t stick to our diets no matter how hard we try, and why a great proportion of the 60,000 thoughts we have every day have to do with food.
There’s a good chance that these behaviors are all in your head.
Your brain, that is.
It’s been hijacked.
As I prepared for my broadcast with Dr. Tarman, I became familiar with a simplified version of how this hijacking takes place. Check it out…
There are three regions of the brain — the bottom, middle, and top.
The bottom region — where the brain stem and cerebellum are — is responsible for life-sustaining activities such as breathing, the beating of the heart, and the digestion of food. This stuff happens automatically, which is why we don’t have to think about breathing every few seconds. Imagine how much that would suck.
To get an idea of how powerful and important this area is, just think about what happens when you hold your breath. At some point your brain overrides your commitment to turning blue by forcing you to give up and take a deep breath. Like I said, it’s responsible for life-sustaining activities. No air. No life.
The middle portion of the brain is known as the limbic system. This is where all of the emotional, instinctual, and motivational stuff takes place. It’s all about getting you to do the things that are going to keep you alive, like finding food for nourishment, sex for reproduction, and shelter for safety. It moves you away from pain and toward pleasure.
Lastly, we have the top of the brain, or the frontal lobe. Here is where our ability to think, rationalize, and reason comes from. It can look forward into the future and backward into the past. Our appreciations for art, community, family, and the many things we value are made possible by this particular region.
When these 3 areas are functioning properly, all is well. For example, the brain stem (bottom) may be ready to digest food. This activates the limbic system (middle) to look for food. Since the brain runs on sugar and consumes a high proportion of energy compared to the rest of the body, it wants an energy-dense meal with plenty of glucose. It is the reasoning ability of the frontal lobe (top) that keeps us from heading straight to the ice cream shop for dinner. It keeps the limbic system in check.
It’s like what we learned about government way back in grade school — there are 3 branches that have checks and balances to keep any one branch from getting all dictatorial.
Once these checks and balances go offline, things get out of control.
The biology of addiction works the same way. Once the neurochemicals — serotonin, dopamine, and endorphins — in the middle part of the brain become over-amplified and out of balance by way of alcohol abuse, drug use, or consumption of processed foods, it hijacks the frontal lobe’s ability to keep it in check.
In other words, that trip to the ice cream shop sounds like the best idea ever.
Waffle cone. Two scoops. Sprinkles, please.
That’s the super-simple, easy-peezy, no-frills version of addiction. To get the more in-depth, truth-bombing explanation, press the PLAY button below.
In this episode, Dr. Tarman covers the following topics and more:
* The best ways to get a natural serotonin high
* What dopamine has to do with why looking forward to the holidays is usually more exciting than the holiday itself
* How the medical definition of addiction has changed recently, even using the word “spiritual”, a word we seldom hear in medicine
* How long it takes for sugar cravings to go away
* Whether natural sugars and sweeteners are good substitutes for sugar addicts
* 10 questions that will give you some insight as to whether you are a food addict
* How dieting can be a gateway to drugs
* Why support is so critical to conquering food addiction
* Why Dr. Tarman believes complete abstinence from addictive foods is far more effective than moderation (WATCH the video below)
You know, that duck in your head that quacks pretty much all day long, telling you how much you suck and just how worthless you are.
We’re all ducked. Some of us have ducks that are louder than others, going out of their way to really duck with us.
The duck is part of the human machinery. You can’t dodge it. You can’t duck it. But you can turn the ducking volume down on it.
I should know. My duck used to quack at full blast. From the moment I woke up until I fell asleep, those negative, self-defeating thoughts raced through my mind. In fact, sleep seemed to be my only reprieve for the quacking. That is, when my duck wasn’t keeping me up all hours of the night.
My duck lied.
It still does. The only difference is that I know how to control my duck. I know how to quack back.
Way back in 2005, a book called The Game by Neil Strauss (it’s not what you think) led me to begin studying Neuro-Linguistic Programming (NLP), or the art and science of personal excellence. Maybe the second or third NLP book I read was The Structure of Magic by Richard Bandler and John Grinder. This single book was likely the most effective weapon I had encountered in shutting my duck up.
What I learned from Bandler and Grinder is that we as human beings represent our experiences through language, whether that language be outwardly expressed verbally or through that chatterbox (the duck) in our heads. The representation of our world is the map or model we use to generate our behavior.
The problem is that our nervous systems tend to generalize, distort, and delete entire portions of what’s going on in the real world.
A generalization is defined by the authors as the process by which elements or pieces of a person’s model become detached from their original experience and come to represent the entire category of which the experience is an example.
A generalization can be both helpful and harmful. For instance, if when you were a young child you walked against a red light on a busy street and almost got hit by a bus, you may generalize that you should never cross a street when the light is red. However, to generalize that all streets are unsafe to cross would become quite a problem.
A deletion is defined as a process by which we selectively pay attention to certain dimensions of our experience and exclude others.
I can totally relate to this one, as my duck used to tell me that people did not like me (a generalization).
Is that really true?
Not one single person in the history of my life has ever found me likable?
That’s bullcrap. Tomfoolery. QUACKery!
But I believed it wholeheartedly.
Just imagine how it affected my interactions with others! I didn’t even try to connect with people since I just KNEW that they weren’t going to like me anyway. I took every positive social experience, sent it to my internal junk folder, and deleted them all.
The example Bandler and Grinder use in their book is something that a lot of people may relate to. Take for instance a man who has made the generalization that he is not worth caring about. This man continually complains to his wife about how she never shows him how much she cares for him.
Upon visiting the couple’s home, the authors found that the wife expressed her care for her husband in many ways. However, since her caring words and actions conflicted with his generalizations of having no self-worth and not being cared about, he deleted and ignored her messages.
Interesting, huh? I can see your wheels turning.
Lastly, a distortion is the process which allows us to make shifts in our experience of sensory data. I still have a bit of trouble with this one. Let’s go back to the man described above. He distorts the real world by bending and shaping his experiences to fit his own model of reality. When his wife shows that she cares about him, he thinks that the only reason she is expressing her affection is because she wants something from him!
She can’t win!
I used to do the exact same thing. I thought that people wanted to hang out with me because they wanted something from me. Today I still struggle with this one, as my duck starts quacking whenever someone in the fitness and health industry wants to get into my inner circle. I wonder if they’re truly being genuine or if there is something they want from me. It becomes a big-time mind fudge. The good part is that I’m aware of it. I can make a choice as to whether or not I want to believe my duck.
We have a choice to shut the duck up.
In yesterday’s UW Radio podcast, Pete Cohen and I discussed how and why shutting the duck up (a phrase coined by Cohen) is a ginormous — and often overlooked — aspect of losing fat.
Yeah, we can do our best to implement the recommendations of last week’s guest Jonathan Bailor. But if we are constantly playing victim to our own minds, even our most stalwart attempts to get healthy and lose fat will prove futile.
In this episode, Pete and I cover the following topics:
* How generalizations can be a giant obstacle in losing fat long-term.
* The habits we have that thwart the achievement of our health goals.
* How affirming ourselves in ways other than food consumption can be critical to successful fat loss.
* Why it is important to set ourselves up for wins while on our journeys.
* Pete’s Four Ps of Fat Loss
* The formula for true happiness.
* One of the greatest contributions you can make to the world.
Click the PLAY button below to listen to this life-changing episode of UW Radio.
Naturopathic doctor Trevor Cates makes her debut appearance on Underground Wellness Radio, as she shares her very BEST tips for aging gracefully, inside and out, without the weird creams and overhyped, expensive berries.