Inflammation Nation: Science Informed Wellness

Ever feel like navigating the dietary world is akin to charting a course through the Bermuda Triangle? Fear not! In our latest episode, we're your compass to understanding low-carb diets and how they meld with our individual health odysseys. Join me as I reveal why nutrition is far from a one-size-fits-all affair, exploring the nuances of plans from paleo to Mediterranean-keto and shedding light on managing conditions like IBS and SIBO through diet. With a focus on personalized approaches, we tackle the often misunderstood realm of anti-nutrients such as lectins and phytic acid, their impact on health, and the significance of prep methods to lessen their effects. Hitting a wall with your health goals can be disheartening, but could the culprit be your carb intake? We delve into the importance of metabolic flexibility and discovering your body's unique carb threshold. This session breaks down the spectrum of low-carb diets, from the modest reduction to the more extreme carnivore approach, and how to incrementally adjust your carb consumption to achieve optimal health without sacrificing energy or mental clarity. Plus, I share a strategy to utilize electrolytes, smoothing out the transition to fewer carbs, so you can maintain both hydration and nutrient balance. As the episode wraps, remember that your journey through the landscape of nutrition is deeply personal and ever-evolving. I invite you to subscribe and stay tuned for more episodes that answer your pressing questions and provide the insights you need to navigate inflammation and diet. Whether you're a dietary novice or a seasoned expert looking to fine-tune your regime, there's always more to learn and we're here to illuminate the path. Tune in, take notes, and transform your approach to health—one meal at a time. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Discover the elusive elements that transform a fleeting desire into a concrete reality as we embark on a deep dive into the heart of health and wellness plans. We begin by differentiating the ephemeral nature of inspiration from the steadfast drive of motivation, then introduce intention as the master key that unlocks the door to our health goals. It's not just about the 'why' but also the 'what' and 'how' that turns dreams into actionable steps. Listen in as I lay out the blueprint for a detailed plan that ensures your wellness journey stays on track, preventing your efforts from drifting off into the abyss of good intentions. Sticking to a health regimen is no walk in the park, but it's the ironclad ally of discipline that keeps us marching forward, even on those dreary days when motivation is a mere whisper in the wind. I open up about my personal experiences and the undeniable importance of a robust support system, sharing how discipline isn't just born but built, one small victory at a time. Remember, though, that discipline is a resource that can deplete, and in this episode, we dive into how to recharge its reserves and harness inspiration to ensure that our daily actions mirror our deepest intentions. As we round off this journey, we tackle the art of establishing steadfast diet and exercise routines, and how the role of passion cannot be overstated in this intricate tango of intention, motivation, and habit formation. Adversity is an unwelcome guest on this path, yet I guide you through the thorny process of adjusting your wellness blueprint when faced with obstacles. Tailoring your approach to diet and lifestyle is my commitment to you, ensuring that your roadmap to health is not just a plan but a reflection of your personal aspirations. Join me, and let's make your wellness odyssey not just a possibility, but a reality etched in the annals of your life's greatest achievements. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Embark on a transformative odyssey with us as we confront the daunting task of staying true to your wellness goals, even as the initial fervor begins to wane. I open up about my own rollercoaster ride with health objectives, blending relatable stories and actionable tips to help you remain steadfast. We dissect the pivotal difference between the fleeting spark of motivation and the unyielding power of discipline, providing a heartfelt push to keep your health ambitions on track. As we peel back the layers, you'll uncover the 'big why' fueling your resolutions, and learn to solidify fleeting inspiration into lifelong habits. Join me as we chart the six essential stages that lead to lasting success: from inspiration to motivation, intention, discipline, habit, and triumph. This episode isn't just about lighting the flame; it's about keeping it burning through the winds of challenge and change. With anecdotes that both inspire and ground, we'll show you not only how to kick start your journey but also how to weave these new practices seamlessly into the fabric of your life. By episode's end, the elusive art of adherence will no longer be a mystery but a roadmap to your success. As we wrap up, don't miss our discussion on the intricate dance of motivation, especially when tackling dietary and fitness ambitions. It's not just about finding your 'why' but about crafting an environment that nurtures that purpose, celebrates small victories, and outlines clear plans to navigate the ebbs and flows of motivation. And before you go, remember to subscribe for direct access to more insights and resources that will fuel your journey forward, ensuring that your path to wellness is not just a dream, but a destination reached with joy and determination. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Embark on an enlightening exploration of the fitness industry's transformation, where resistance training has transcended its bodybuilder roots to become a key component of health regimes worldwide. As gym floors brim with squat racks and free weights, we delve into how these trends reflect a broader acceptance and medical endorsement of strength training. Join us as we navigate the convergence of academic research and everyday practice, amplified by the rapid circulation of knowledge through social media and podcasts, blending the expertise of science with the art of lifting. The digital realm is awash with fitness influencers, each vying for your attention with their unique spin on achieving peak physical health. With our guest, Adam Poehlmann, we discuss the challenges of discerning quality advice amidst this information deluge and the rise of online personal training that caters to a more holistic approach to fitness. We dissect the importance of measurable outcomes and practical nutrition strategies, emphasizing the role of education in empowering individuals on their journey to wellness. Whether you're a fitness enthusiast or simply striving for a healthier lifestyle, this episode promises to lift the veil on the complexities of modern fitness culture and inspire your personal development journey. Join us for a candid conversation that goes beyond reps and sets to the heart of why we train. EPISODE LINKS Adam on the Web: https://www.poehlmannfitness.com Adam on IG: Threadsadampoehlmann_pt (@adampoehlmann_pt) Kettlebell Christmas Commercial: https://youtu.be/REcZopXwOXo?si=RRVamaiZZH1UfqXy You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

In Part 1 this two part series I talk to Adam Poehlman - a Certified Strength and Conditioning Specialist with a large online following. Adam is a true fitness influencer, who leverages the internet to change peoples' lives every day. We delve beyond the mere physical aspects of exercise, unraveling the psychological chains that shackle us to our current selves, and exploring wellness culture that can serve as a powerfully motivating force. Evolving from the intimidating racks of a university weightlifting club to the nurturing embrace of a community gym, our story is one of growth, challenge, and enlightenment. Witness the remarkable neurological adaptations that can unlock astonishing physical potential, akin to removing a governor from an engine, allowing it to race unbounded. Feel the camaraderie that flourishes among the clanks of weights, where every drop of sweat cements a bond of mutual respect and shared victory, and where even the most daunting gym anxiety can be vanquished through incremental progress and unwavering support. As we close our inspiring session, we stress the significance of setting meaningful, attainable fitness goals that resonate deeply with our personal values. Our discussion transcends exercise tips, touching on the intrinsic motivation that fuels our discipline, the mental toughness carved out of adversity, and the stark contrast between our sedentary lifestyle and our ancestors' naturally active one. This episode isn't just a podcast; it's a call to action for anyone ready to harness their health and fitness evolution. Join us, and let's set out on this journey together. EPISODE LINKS Kettlbell Christmas Commercial: https://youtu.be/REcZopXwOXo?si=RRVamaiZZH1UfqXy Adam on the Web: https://www.poehlmannfitness.com Adam on IG: Threadsadampoehlmann_pt (@adampoehlmann_pt) You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Discover the unexpected journey resistance training can take you on, far beyond just muscle gains. Our latest discussion unfolds the myriad of ways weightlifting enriches our lives, touching on aesthetics, enhanced daily function, and the treasured independence as we age. We dissect the minimum effective dose of training necessary for varied fitness objectives, challenging the traditional rep range dogma and offering insight into muscle fiber responses. This episode isn't just about heavy weights; it's about crafting a lifestyle that upholds form, function, and freedom through the transformative power of resistance training. Navigating the world of weightlifting may seem daunting, but we've broken it down for beginners and those needing a metabolic lift. Starting with manageable working sets and a full-body approach, we map out a progression plan that's injury-averse and adaptability-friendly. Rotating exercises and steadily increasing volume keeps workouts engaging and effective, ensuring steady progress without overtaxing your body. Our step-by-step guide is tailored to kindle a love for lifting, all while laying a solid foundation for a lifetime of health benefits. As we wrap up, we delve into the art of maintaining your gains and optimizing rep ranges to suit your fitness ambitions. Whether you're aiming to blend strength with endurance or to maintain your hard-earned muscle, our "rule of fours" demystifies the process. And remember, the journey to a healthier, stronger you doesn't end here—subscribe and join us on Inflammation Nation to keep your wellness adventure thriving. Thanks for listening, and let's continue to lift each other up in pursuit of peak health and vitality. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Ever feel like you're stumbling through your workouts, unsure if you're doing too much or too little to reach your fitness goals? We've all been there, but fret not, because this episode is your compass to navigating the world of sets and reps in resistance training. I'll walk you through the differences between warm-ups and working sets, revealing the exact formula to hit that sweet spot of maximum gains with minimum gym time. Plus, we share the secret of progressive overload - the key ingredient to breaking through plateaus and keeping your gains coming, whether you're new to the gym or an old hand at the iron game. There's a common misconception that more is always better when it comes to training, but let me tell you, it's not about how much you lift, it's about how you lift it. In today's episode, we discuss the magic of the minimal effective dose and why, sometimes, less is indeed more. Get ready to learn why you don't need to push yourself to failure every session to see results, and how smart progression and understanding your body's cues can make all the difference. I'll also share a story of a client who found herself stuck but leaped forward in her fitness journey by tweaking her routine with our guidance. Finally, as we wrap things up, a heartfelt thanks goes out to everyone who joined us in the Inflammation Nation conversation. If you've been following along, you know how inflammation can play a tricky role in our overall health. We're committed to bringing you the latest insights, so don't forget to subscribe and stay on top of your game. And remember, whether you're aiming to look better, move better, or just feel better, we're here with the knowledge and stories to help you on your journey to a stronger, healthier life. Stay tuned, start lifting, and let’s make your heath and wellness dreams a reality. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Ever wondered why some people seem to defy age, maintaining strength and vitality well into their later years? It's not a secret fountain of youth—it's resistance training. Join us as we reveal how this powerful form of exercise goes beyond building muscle to drastically improve cognitive function, mood, and even heart health. Whether you're looking to lift your spirits or lift heavier weights, you'll come away with a renewed perspective on the role resistance training plays in a robust, healthy life. We often hear about the aesthetic benefits of resistance training, but it's time to shift the spotlight to its lesser-known advantages. From harmonizing hormones to boosting the immune system, I'll guide you through the transformative effects resistance training can have on your body and mind. And for those who think it's too late to start—think again. This conversation is a rallying cry, especially for those over 40, to embrace strength training and up their protein game for a surge in muscle health that defies the years. What sets apart bodybuilders, powerlifters, and Olympic lifters in their quest for physical greatness? It's all in their unique training goals, and in this episode, we dissect these differences while uncovering the essence of true strength and muscular endurance. Even if you're not aiming for the pros, you'll find inspiration in their methods to enhance your everyday functionality. Plus, get the lowdown on how CrossFit champions achieve remarkable whole-body endurance and how you can apply these principles to reach your fitness objectives. So, strap in for an episode that's charged with strength-building wisdom to fuel both your body and your brain. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Embark on a transformative journey into the realm of resistance training and its vital role in promoting health and vitality. Imagine the independence and energy that comes with increased muscle endurance, a future where the myths surrounding weightlifting's bulkiness and gym dependency have been shattered. Our latest mini-series kicks off with a promise that by the end, you’ll look at resistance training as a non-negotiable pillar of your fitness routine. From personal stories that chart the path from skepticism to conviction to the 'newbie gains' that await you, we guarantee insights that will redefine what strength means to you. Discover why resistance training deserves a spot in your wellness arsenal as we discuss its historical roots and its crucial importance in today's sedentary world. We deconstruct the stereotypes that have long deterred many, especially women, from harnessing the power of lifting weights. Without aiming for a bodybuilder's physique, we'll explore how to focus on strength and endurance, debunking the misconception that weightlifting is synonymous with bulk. Whether you've never lifted a weight or are looking to refine your regimen, this episode paints resistance training as an adaptable and essential part of your health journey. As we age, the narrative around weightlifting and its feasibility often turns negative. However, our discussion flips the script, showing that resistance training isn't just for the young or the gym-obsessed. I'll recount my road to recovery following shoulder surgery, emphasizing how muscle mass and endurance were my allies against weakness and lifelong disability. Join us as we "lift" the veil on fitness myths and empower you with the knowledge to forge a stronger, healthier you. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

This is Part 2 of a 2 part interview. Discover the transformative power of interval training tailored for you, not just the elite athletes. Dr. Marty Gibala brings his expertise to our conversation, demystifying this fitness strategy and making it accessible for everyone seeking to enhance their health. Our discussion sheds light on the personal nature of intensity in workouts and how using simple ratings of perceived exertion can create a high-intensity workout that's customized to your fitness level. You're guaranteed to walk away with a fresh perspective on pushing past your comfort zone in a manageable, yet highly effective manner. Delving into the practicalities of impactful workouts, we reveal the surprising benefits of "The One Minute Workout," where just 60 seconds of high-intensity effort within a 10-minute session can significantly boost your health. We unravel the importance of heart rate measurements, explore optimal work-to-rest ratios, and compare the effects of HIIT with Zone 2 cardio, making these concepts easy to understand and implement into your routine. The conversation promises to enlighten you on achieving the right balance for maximal health gains, no matter your starting point. To wrap things up, we celebrate the joy of integrating fitness with social life, sharing tales from my weekly hockey games and the bonus health benefits they deliver. Thanks to insights from Dr. Gibala, we showcase how to translate scientific knowledge into actionable steps for those facing health challenges. Join us for a heartfelt discussion that not only provides practical guidance based on sound science but also extends an invitation for continued dialogue on the power of short, intense exercise 'snacks' and their role in our overall well-being. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

This is Part 1 of a 2 Part Interview. Unlock the secrets to maximizing your health and fitness with minimal time investment as we sit down with Dr. Marty Gabala, a trailblazer in exercise physiology. In our heart-pumping exploration of interval training, we'll discover how fitting in just minutes of targeted exercise can revolutionize your wellbeing, whether you're an Olympic hopeful or someone simply looking to overcome metabolic hurdles. Dr. Gabala's insights on the historical underpinnings and personal resonance of these strategies promise to energize your routine and perspective on fitness. Ever wondered how to gauge your cardiorespiratory fitness or what VO2 max truly reveals about your health? This episode takes you through an in-depth analysis, bridging triathlete anecdotes and scientific discourse that demystify these concepts. We also scrutinize the role of wearable technology, weighing its pros and cons in health metrics monitoring, and present 'exercise snacking' as a viable approach to physical activity for those juggling busy schedules or metabolic challenges. Prepare for a deep dive into the systemic impacts of exercise that go beyond the gym and into the very cells of your body. As we wrap up Part 1 of our conversation with Dr. Gabala, we take an intimate look at the relationship between body mass and VO2 max, understanding how shedding weight can amplify your body's efficiency and health. We share practical insights on the physiological benefits of losing nonfunctional mass, comparing it to the newfound financial freedom of an empty nest. Whether you're an exercise enthusiast or seeking to enhance your wellness journey, this episode promises to leave you informed, inspired, and equipped with strategies to optimize your health and fitness. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Today we're joined by the remarkable Maria Emmerich, who shares her inspiring triumph over PCOS through a ketogenic diet. Her story is not merely about weight loss; it's a testament to the transformative influence of nutrition on our physical and emotional health. Discover the connection between the foods we consume and the chronic diseases that plague our society, and learn how simple dietary changes can lead to profound health benefits. We navigate the complexities of various dietary strategies, from keto to carnivore, and break down the misunderstood concept of the protein sparing modified fast. Confronting the challenges and triumphs of adopting a gluten-free lifestyle, Maria and I dissect how to effectively manage protein needs and maintain muscle mass, especially when battling insulin resistance and obesity. Experience the clarity as we bust myths and provide actionable insights for those seeking a life free of gluten and high-carb substitutes. Rounding out our profound dialogue, I reflect on my personal integration of movement into everyday life and the underrated significance of sleep in our overall health equation. We celebrate the awe-inspiring transformations of individuals who have reaped the benefits of informed health decisions, setting the stage for future episodes that promise to delve even deeper into the science of inflammation. With Maria's husband potentially joining us next time, we're poised to elevate the discourse with his scientific expertise, offering listeners an even richer understanding of their health. Maria's Websites Ketomaria.com Ketoadapted.com Mariamindboodyhealth.com Maria's Keto Retreats: https://mariamindbodyhealth.com/keto-retreat-to-portugal/ Maria's Keto Coaching Certification: https://keto-adapted.com/keto-coach/ You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Ever wondered how your personal physiology impacts your workout effectiveness? Join Dr. Noseworthy as he unwraps the intricacies of controlling inflammation and optimizing your fitness routine, ensuring you're not just exercising, but actually propelling your health and longevity forward. In this episode, we dissect Zone 2 cardio, the unsung hero of training, and reveal how to identify your heart rate zones—because one size does not fit all in the world of wellness. Discover why mastering nasal breathing could be your ticket to the fat oxidation sweet spot and how the 'talk test' can keep you from tipping over into Zone 3, where the burn intensifies but the fat burning benefits begin to wane. Strap on your heart rate monitor and let's tailor a fitness regimen that's as unique as you are. We'll navigate through the nuances of interval training, discussing how it can complement your Zone 2 sessions to create a symphony of cardiovascular benefits. I'll guide you beyond the one-size-fits-all approach, considering how inflammation and metabolic conditioning can shift your zones. Glean insights on how to structure your interval training for maximum effect—remember, it's not always about going harder, but smarter. We'll even touch upon the Norwegian 4x4 protocol, a method that pushes your limits while still honoring your body's signals. As the year comes to a close, this is your opportunity to recalibrate your approach to fitness. I invite you to download my quick reference guide and consider a balanced blend of Zone 2, moderate, and high-intensity intervals—each playing their part in your journey to a healthier, more vibrant self. Let's make a pact to not just chase after years, but to fill those years with quality, vitality, and resilience. Here's to a future where every heartbeat in your workout is as informed as it is intentional, paving the way to a year brimming with potential and progress. Download the Zone 2 and Interval Quick Start Guide. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Ever felt like you're trudging through the day plagued by fatigue and brain fog? You're not alone, and the solution may just lie in the delicate balance between inflammation, exercise, and metabolic health. We embark on a journey through the realms of Zone 2 cardio and high-intensity interval training (HIIT) to unravel how these exercise forms tap into our body's muscle fibers and energy systems to enhance our well-being. With personal anecdotes and challenges, I reveal the transformative power of understanding and improving VO2 max and mitochondrial function – keys to unlocking a life brimming with vitality. Are you ready to embrace the slow burn of Zone 2 training or the fiery pace of Zone 5? In this episode, we navigate the pros and cons of each, discussing how low-intensity, steady-state workouts can not only boost fat oxidation but also serve as a springboard for those new to exercise or struggling with metabolic challenges. Conversely, we sprint through the benefits of glucose-driven, high-intensity workouts, ideal for those short on time but high on ambition. I get candid about my own struggles to remain disciplined with Zone 2 training and how pushing through the intensity of Zone 5 requires mental resilience. As the year unfurls, we're all looking for ways to improve our health and fitness. So, consider this episode your personal training session for the mind. Learn about the 10 by one protocol, adaptable to any fitness level, and how it can amplify your exercise capacity. We'll set the stage for a future conversation on structuring your workouts, offering a sneak peek into blending the best of Zone 2 and Zone 5 to create a harmonious fitness regimen. Join us for an episode packed with insights that promise to fuel your journey to a more energized and healthier you in the New Year. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Get ready to unleash the full potential of your fitness as we uncover the power of VO2 max and its profound impact on your health and longevity! I'm Dr. Steven Noseworthy, and I've dedicated this episode to guiding you through the transformative world of zone 2 training, just in time for your New Year's resolutions. Together, we'll explore the vital role of oxygen in energizing our bodies and delve into the science behind why a high VO2 max isn't merely an athlete's dream, but a key to a longer, more vibrant life. This episode of our health and longevity mini-series isn't only about raising your VO2 max; it's a deep exploration of the best strategies to achieve it. Stepping into the heart of the fitness debate, we compare the merits of endurance cardio against the intensity of HIIT, revealing the significance of tailoring your workout to your heart rate training zones. With my insights and experiences as an athlete, we navigate the nuances of customizing your routine, always highlighting the importance of consulting with healthcare professionals before you begin. By the end of this series, you'll be equipped with a personal blueprint for cardiovascular training that resonates with your unique fitness goals. Ever wondered how your muscles power through different activities, from explosive sprints to endurance runs? That's exactly what we're tearing apart in our compelling discussion about the body's energy systems. You'll get an insider's look at how to harness the immediate, phosphocreatine, anaerobic, and aerobic systems to maximize your exercise outcomes. What's more, by understanding the distinction between slow-twitch and fast-twitch muscle fibers, you'll learn how to optimize both your performance and recovery, no matter the activity. Join me as we pave the way to a healthier you, with strategies that go beyond enhancing your VO2 max to boosting mitochondrial density and promoting vascular health. Stay tuned, as our next episode promises even more insights into the fascinating world of training zones. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Unlock the secret to a long and thriving life with our deep dive into the wonders of VO2 Max. As your guide, I unveil the remarkable link between this measure of oxygen efficiency and your longevity, highlighting its role in cellular energy production and mitochondrial health. Discover how personal habits, from the food you eat to the way you move, can influence this vital statistic, and be inspired by the story of an 85-year-old who transformed his heart and lung health through intentional exercise. This episode isn't just about numbers; it's a call to action to embrace structured, purposeful workouts that elevate your VO2 Max and, in turn, your life. I tackle those all-too-common exercise excuses head-on, and provide insights into accessible VO2 Max testing methods, giving you a clear picture of your fitness level. Learn about the profound impact intentional exercise has on enhancing metabolic flexibility and your body's ability to efficiently burn fat, even at higher intensities. Finally, let's talk about your fitness future. I'll walk you through estimating your own VO2 Max with simple tools like worldfitnesslevel.org and the Rockport Mile Test, and how to set realistic goals that ensure you'll remain strong and independent, no matter your age. Remember, subscribing to Inflammation Nation doesn't just keep you on the cutting edge of health knowledge; it's an investment in transforming your well-being. Join me, and let's take bold steps together towards a future rich with vitality. EPISODE LINKS: VO2Max Calculator: https://www.worldfitnesslevel.org Rockport Mile Test: https://www.trainermetrics.com/fitness-assessment-calculations/vo2max-one-mile-walk/ You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Ever pondered over how to extend your life's quality and span? Our latest episode does just that and more. We're revealing the key predictors of longevity, starting with the fact that possessing long-lived parents is only one piece of the puzzle. Our daily habits and lifestyle choices hold a much larger sway on our lifespan, emphasizing personal accountability for our health and wellness. We then navigate through the significance of balance and mobility in our overall well-being as we progress in years. We'll explore the changing demands on our balance system from childhood to adulthood and the negative repercussions a sedentary lifestyle can bring. Also, we provide an easy, do-it-yourself balance assessment and emphasize the need for prompt recognition and rectification of any balance issues for maintaining a sturdy balance and mobility in our later years. Lastly, we turn the spotlight onto strength as a vital forecast for longevity. Hold onto your seats as we discuss how retaining our strength and independence enables us to continue relishing a high quality of life as we grow old. This episode is brimming with valuable insights and practical advice, from easy ways to gauge grip strength to tackling the often overlooked issue of frailty. So, gear up to journey with us into the intriguing world of longevity, balance, and strength. Together, let's pave the path towards a long, strong, and healthy life! GOBLET SQUAT DEMONSTRTION VIDEO: https://youtu.be/Xjo_fY9Hl9w?si=0FwrHMgtQ7zhkVFS You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

Ever wondered why some people live longer and healthier lives? Want to unlock the secrets of longevity? Our enlightening discussion aims to shed light on exactly that. We discuss the elephant in the room - inflammation, and its role in chronic diseases, how it affects our overall wellbeing, and strategies to control it. We also delve into lifestyle changes, emphasizing blood sugar control, hormone balance, gut health, and maintaining a healthy body mass for an improved quality of life. Plus, we discuss the molecular aspects of longevity, focusing on the role of mTOR and AMPK in cell growth and development, and why balancing these factors is essential for health and longevity. In our detailed conversation, we also explore how our bodies regulate growth and metabolism through the cellular signaling pathways of mTOR and AMPK. We highlight what activates these pathways and the implications of their balance or imbalance on our health. But living a long life isn't just about diets and maintaining a healthy body, it's also about having a sense of place, purpose, and spirituality. Drawing from studies and practices around the world, we stress the importance of community, fulfilling relationships, and religious practices in adding years to one's life. So, get ready to not just learn about living a long life, but also maintaining good health and quality of life. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

What if the secret to longevity lies not only in our genes but in our lifestyle choices and our resilience? Welcome back to another engaging episode of Inflammation Nation. This time, we take a leap into the subject of aging and resilience, zooming in on how this gradual process impacts our bodies differently and at varying rates. Listen closely as we unmask the markers of resilience in your body systems and unravel the importance of maintaining balance and control amidst stress. We then venture into the fascinating realm of cellular aging, shedding light on the structural and functional abnormalities that occur in our organs due to accumulated damage. Have you ever wondered why more people are living past a century but aren't necessarily healthier in their bonus years? We dissect this paradox, highlighting differences in longevity between men and women. Our exploration goes deeper to discuss fertility, childbearing, and caregiving and their intriguing impacts on brain health, hormonal balance, and immune system competence. Lastly, in the quest to answer the question: "How can we retain resilience as we age and improve our health span?" we dig into the world of genetics, focusing on the APOE gene and unique gene mutations. We also illuminate our paths with the molecular mechanisms of longevity, including the role of telomeres, DNA repair, and the heroes of the story, the sirtuins, in ensuring we age well. Get ready for an intense, enlightening session as we dissect longevity, telomeres, and cellular aging. Let's unravel the secrets of aging well, together. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok

What if you could better understand the secrets of resilience, those elusive inner forces that keep us bouncing back, staying healthy, and standing strong in the face of life's stressors? Brace yourself as we journey into the world of cellular resilience, its impact on health, and its intricate relationship with aging and inflammation. We pull back the curtain on the complex process of cellular aging and reveal how our bodies continually replace old cells with new, healthier ones. Discover the detrimental role of inflammation and free radical stress in damaging our cells, DNA, and mitochondria, and how these forces can undermine our resilience over time. Learn that not all tissues age uniformly, and individuals with similar age, diet, and lifestyles can have vastly different healthspans. Have you noticed early signs of aging, gut complaints, or cognitive issues? Perhaps you're wrestling with environmental sensitivity or inconsistent sleep patterns? These could be indicators of waning resilience. But don't fret! Our talk today is not just about uncovering problems but also about finding solutions. We reveal practical strategies to build and maintain resilience and discuss the potential consequences of neglecting this vital aspect of health, especially between the ages of 35 and 49. Unearth the secrets to maintaining a resilient life as we delve into the significance of recognizing signs of resilience loss and discuss how to navigate this terrain. Tune in, and let's embark on this exciting journey of understanding and enhancing resilience together. You can listen to the Inflammation Nation podcast on AppleSpotify You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial Consultation Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4p SOCIAL LINKS Instagram Facebook TikTok