81 – Snipping the string of yo-yo dieting
(duration 26:24)
In this episode we discuss the nature of gaining weight back and yo-yo diets. We cover a CBT study wherein subjects were not able to minimize post-treatment weight gain. We attribute this not to the therapeutic treatment per se, but rather to the uncertain nutritional regimen of the participants of the study (involving the caloric theory of weight loss); if you don’t know what will be healthy or unhealthy to eat in terms of various macronutrients, then you’re at a major disadvantage. Additionally, self-knowledge via sentence completion exercises and becoming fluent in nonviolent communication will enable you to form an intimate and empathetic relationship with yourself, which is key to making healthy choices and experiencing happiness for the long term. Oh, and steer clear of the pervasive sweet poison. ;)
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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:
All In The Mind – 10 September 2011 – A weight on my mind
http://www.abc.net.au/rn/allinthemind/stories/2011/3311052.htm
Testing a new cognitive behavioural treatment for obesity: A randomized controlled trial with three-year follow-up
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2923743/
http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy
Sweet Poison – Book review of Sugar Nation by Jeff O’connell
http://www.muscleandbodymag.com/article.php?ArticleID=5956
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80 – Entering The Zone with Dr. Barry Sears, part 2
(duration 26:13)
In the second half of our interview with Barry Sears, PhD, we begin by discussing the nature of “anti-nutrients,” such as lectins and phytates found primarily in grains and legumes; best to steer clear of them, at least as staples. Everything you eat will have a hormonal and inflammatory consequence. Regarding consumption of omega 3 fatty acids (EPA and DHA), adjust based on your level of inflammation–as evidenced by your arachidonic acid to EPA ratio (SIP, or Silent Inflammation Profile)–which will typically mean consuming between 6 and 10 grams of omega 3s per day. Saturated fats aren’t really the villain that the mainstream “experts” have claimed they are; omega 6 fatty acids are more inflammatory. Having a consistent balance of macronutrients is key, consuming more fat (“high octane fuel”), adequate protein, and fewer carbs than typical. Antioxidant supplements tend not to have much empirical support, although polyphenols (found in fruits and veggies) have important health benefits. It’s vital to reduce your intake of refined carbohydrates (flour and sugar or high fructose corn syrup-based products) as well as omega 6 fatty acids, while increasing your intake of omega 3s. And of course calorie restriction tends to increase longevity as well. It’s never too late to get in the zone; you’re only one meal away, after all.
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:
Why doctors don’t like to talk about antioxidants. – By Kent Sepkowitz – Slate Magazine
http://www.slate.com/id/2300578/pagenum/all/
http://en.wikipedia.org/wiki/Polyphenol_antioxidant
http://zonediet.com/
http://zoneliving.com
http://zonehealth.com
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79 – Entering The Zone with Dr. Barry Sears, part 1
(duration 31:15)
This is the first half of our interview with Barry Sears, PhD, in which we discuss the nature of eicosanoids and in particular arachidonic acid in relation to metabolic health and overall health. Excessive carbohydrate consumption (which is terribly easy to do in our culture) coupled with excess omega 6 fatty acid consumption (and minimal omega 3 fatty acid consumption) tend to lead to chronic inflammation and disease states. The ratio of (long chain) arachidonic acid to (long chain) eicosapentaenoic should be around 1 to 2, but in most individuals it’s much higher, which is due primarily to unhealthy diets—diets not fashioned for our genes. Massive changes in our nutrient intake from our Paleolithic origins can deleteriously affect our levels of hormones, especially the hormones that control the inflammation process. Even if you’re thin, it’s still important to eat foods (and macronutrient ratios) that don’t contribute to insulin resistance and lipotoxicity.
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Items mentioned in this episode:
http://en.wikipedia.org/wiki/Eicosanoid
http://en.wikipedia.org/wiki/Insulin_resistance
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78 – Ancestral health symposium reflections
(duration 25:40)
This episode we discuss briefly the film Fat, Sick, and Nearly Dead and the costly perspective of “living the good life” while having an unhealthy lifestyle. We don’t need to just roll the genetic (and environmental) dice in relation to health and fitness; we can take informed steps in the realm of nutrition and lifestyle in order to maximize our health and longevity. The 2011 Ancestral Health Symposium at UCLA brought together many individuals who are dedicated to human vitality and the knowledge and practices of how to ensure it. The loss of muscle mass over time (sarcopenia) can be counteracted through weight or resistance training, which can be performed up to your last year (or week) of life!
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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://www.fatsickandnearlydead.com/
http://ancestryfoundation.org/
http://ancestryfoundation.org/Ancestral_Health_files/AHS%20Abstracts.pdf
http://vimeo.com/ancestralhealthsymposium
http://www.fightaging.org/archives/2011/08/calcium-channels-and-aging-muscles.php
http://en.wikipedia.org/wiki/Jack_LaLanne
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77 – Listener emails about exercise, training, nutrition and health
(duration 17:13)
In this episode Kevin addresses a couple listener emails dealing with implementing the healthy mind fit body lifestyle. Communicating feelings and needs in a compassionate way will help get your and others’ needs met and resolve conflicts. Nutrition needs to be given priority over particular types of exercise in order to achieve fat loss, and of course “chronic cardio” is our least favorite form of training. Strength training is a great complement to your lower carb, higher fat and protein eating regimen. Try to check out this summer’s Ancestral Health Symposium in LA!
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:
Some nonviolent communication resources…
http://cnvc.org
http://nvcworld.com
Great site for tips about the primal lifestyle; Grok on!
http://marksdailyapple.com
Kevin’s interviews with a couple lower carb/Paleo athletes on his other show…
http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/
http://triswimcoachonline.com/tri/paleo-triathletes-interview-with-coachtriathlete-mark-pomery-podcast-40/
Ancestral Health Symposium
http://ancestryfoundation.org/
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http://healthymindfitbody.com/donate/
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76 – The nature of self-control
(duration 22:42)
In this show we discuss the process of staying focused on your healthy lifestyle choices. It’s not a matter of using either sheer will power or “tricks” to stay on track with your dietary goals. Having a “Zen-like focus” isn’t as important as getting in touch with your feelings and needs, so that you can develop strategies for a healthy lifestyle that doesn’t conflict with your long-term goals. Instead of applying duct tape and sitting on your hands, it’s important to deal with subconscious conflict, which may be hindering you from becoming at peace with your choices and feeling good about yourself. Introspection and self-work are key!
We invite you to join our FB fan page
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:
How Self-Control Works by Dan Ariely
http://www.scientificamerican.com/article.cfm?id=how-self-control-works&print=true
where do ideas come from?…
http://www.zefrank.com/theshow/archives/2006/07/071106.html
Hilarious Seinfeld Clip (S8E08) broccoli as “vile weed” ;)
http://www.youtube.com/watch?v=SJw6Z-MLyBA
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75 – Cheat day defeat
(duration 26:20)
In this show we delve into a couple listener questions regarding the transition to a healthier dietary lifestyle. What do you with your carb/junk food “cravings”? The main task involves viewing your feelings and food choices as part of your psychology, and thus within your control. For one, it’s important to find alternatives that are both healthier and just as tasty as your not-so-healthy food choices. Second, we recommend a couple powerful psychological methods (nonviolent communication and sentence completion exercises) to reorient your way of dealing with food, which will help you come to better terms with your own emotions and choices.
Our new bonus program, Defeat Your Cheat Days, entails effectively dealing with psychological patterns and altering habits acquired since childhood for meeting your needs; and this entails developing compassion for your child-self and becoming your own best friend. The 5-day sentence completion program will help you acquire the self-knowledge and motivation needed for optimal functioning in this realm. We provide more details in our email newsletter (http://freefitnessaudio.com) as well as at http://getyourperfectweight.com
We invite you to join our FB fan page: http://facebook.com/healthymindfitbody
Go to http://freefitnessaudio.com 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/2010/06/02/should-you-have-cheat-days-on-a-diet/
http://healthymindfitbody.com/2010/12/17/the-4-hour-body-and-cheat-days/
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74 – Complaining effectively with psychologist Guy Winch, part 2
(duration 34:20)
This is the second half of our interview with psychologist Guy Winch, author of a new book titled, “The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem.” We start off by discussing effective complaining, which includes the components of the “complaint sandwich.” This includes the ear-opener, the content, and the digestive. Starting with something pleasant is important, because it creates a genuine connection. The content of the complaint should be only about one specific incident, without any criticism (no global assessments or impugning of character). The digestive entails a request that invokes resolution in a positive way, thus maintaining the connection.
Research shows that men need to focus on maintaining eye contact and women need to match the communication flow, so that more effective complaining can happen between couples. Constant complaining entails a theme of victimization, as the person seeks sympathy. Criticism (such as accusations, generalizations, and character slams) can be dealt with effectively, i.e., turned into valid complaints, by not taking things personally, and instead focusing on specifics that can be resolved. Parents need to step off the “demand/withdraw Merry-go-round” with their tweens/teens, by maintaining a flow of mutual interest and sharing, coupled with complaint sandwiches. Taking charge of getting your needs met through effective complaining enables your health and wellness and fosters better interactions in your personal life and in the marketplace.
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Go to http://freefitnessaudio.com 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:
Guy’s site, where you can discover more about The Squeaky Wheel
http://www.guywinch.com
Guy’s blog on Psych Today
http://www.psychologytoday.com/blog/the-squeaky-wheel
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http://healthymindfitbody.com/donate/
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73 – Complaining effectively with psychologist Guy Winch, part 1
(duration 41:43)
This is the first half of our interview with psychologist Guy Winch, author of a new book titled, “The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem.” We explore the various psychological aspects of complaining. Going on rants and venting to others who aren’t in a position to resolve our complaints may be emotionally useful at times, yet they and things like “complaints choirs” tend to fall short of effective complaining.
Attitudes of helplessness, hopelessness, and pessimism practically guarantee ineffective complaining, while thinking optimistically, and especially addressing the proper person, practically guarantee getting your complaints resolved. Being persistent and methodical helps a great deal in the complaining process too. Excessive complaining, however ineffective, tends to reflect a victimized mindset that reinforces itself and fosters feelings of disempowerment and defeat. Hostility, blaming, and criticism usually generate defensiveness in the other person and represent ineffective complaining–whereas showing empathy, understanding the other person’s context, as well as reframing your own emotional state, represent effective complaining. To be continued next week…
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Go to http://freefitnessaudio.com 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:
Guy’s site, where you can discover more about The Squeaky Wheel
http://guywinch.com
http://www.psychologytoday.com/blog/the-squeaky-wheel
http://www.guywinch.com/the-burrito-manager-who-could-not-say-sorry/
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http://healthymindfitbody.com/donate/
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72 – Fiber, listener successes, and junk food school
This show we covered some listener emails. The first dealt with the topic of fiber; do we need it and can we get enough in our diet. Adequate amounts of insoluble and soluble fiber can be found vegetables (such as broccoli and cauliflower), fruits (such as berries), and nuts. Another listener related vast improvements in many aspects of her health and a renewed zest for staying fit (having stepped off the calorie-counting and exercise deadmill). The last email noted the junk food ills of the public school system; a lack of nutrients and an overabundance of carbs don’t help kids’ physical and mental conditions. Thanks for writing, everyone! Stay tuned for an upcoming helpful addition to our hmfb package as well as another interview for the next show.
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Go to http://freefitnessaudio.com 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 happens to your body after you drink a Coke http://ow.ly/549to
http://en.wikipedia.org/wiki/High-fructose_corn_syrup
Check out our friend Brett’s show: School Sucks Podcast
http://schoolsucksproject.com/
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http://healthymindfitbody.com/donate/
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