Tag Archives: diet

Intermittent Fasting: Benefits, Trends, Spirituality and Dangers

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“All the vitality and all the energy I have, come to me because my body is purified by fasting.”

~ Mohandas Gandhi

So, What Is Intermittent Fasting?

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The Ultimate Guide to Motivational Podcasts

Four years ago, I listened to my very first podcast episode.

At the time, I thought the format was a bit weird — it’s like radio but… I can listen to it whenever I want? Nonetheless, I quickly fell in love with it and haven’t looked back since.

Over the past six or seven years, podcasting has exploded and become a household term. Whether it’s a podcast hosted by your favorite celebrity like Alec Baldwin or Anna Faris or a serial like the wildly popular Making a Murderer, there’s something for everyone.

But where I’ve found the most value in podcasts is as a vehicle for change. With everything else going on in my life I find it hard to manage fitting in time for both professional and self-improvement. However, podcasts allow me to do that in the most efficient way possible: while I’m on the move.

Whether I’m driving, traveling, cleaning, running, grocery shopping, or doing any other assortment of errands, I can listen to a podcast (often more than one episode), get a ton of value crammed into the in-between time where I otherwise wouldn’t be doing anything productive in particular, and motivated to do more in my own life.

There are a lot of amazing podcasts out there but iTunes and Spotify don’t exactly make it easy to find them. Also, there are a lot of different ways you might want to work on yourself depending on your goals.

With that in mind, we’ve crafted a list of the best motivational podcasts available in several categories including:

  • Health and fitness
  • Happiness and well-being
  • Performance, productivity & life hacks
  • Relationships
  • Entrepreneurship and leadership

So, whether you’re looking to work on a single category or find something to help you work on every area of your life, below you’ll find a podcast for everything.

Health & Fitness

Interested in refining your body and mind? Want to change your diet or get fit? Below are three outstanding podcasts that will help you do that.

Bulletproof Radio

Bulletproof Radio is one of the most unique podcasts on this list and one that doesn’t have much competition on iTunes.

The podcast could be organized into several categories on this list because, for host Dave Asprey of the Bulletproof brand, it’s all about gaining a complete understanding of how the mind and body work in tandem to maximize its capability.

Asprey talks about cutting-edge supplements, workout equipment and exercises, and interviews top experts in everything from biochemistry to medicine. If your goal is the master your health but with a specific mind towards performance, it’s one of the best and will really motivate you to get moving.

Check out Bulletproof Radio here

If you’re looking for a single podcast to subscribe to that covers the full range of possible health and fitness-related topics, this is the best there is. Dr. Hyman is smart and easy to understand and makes things relevant to everyday life.

Check out The Doctor’s Farmacy here

Nutrition Diva

Nutrition Diva is a podcast hosted by self-proclaimed “nutrition diva” herself Monica Reinagel that’s all about, well, nutrition and healthy eating as you might expect. If you’re looking for a strictly nutrition-based podcast, this is one of the best.

But what’s really great about this podcast is Reinagel’s short, bite-sized format. Each episode is just ten to fifteen minutes long and targets a specific nutrition topic such as whether the natural fructose in fruit is really bad for you like artificial sugar is and how much Omega-6 our bodies need.

If you’re a busy person and you’re looking for podcasts to improve your health and fitness, this can fit the diet/nutrition slot perfectly.

Check out Nutrition Diva here

Happiness & Well-Being

Looking to reduce stress and anxiety, navigate life’s challenges better, or bring a little more joy into your life? These are the podcasts to help you do that.

10% Happier with Dan Harris

10% Happier is, at its core, a meditation podcast. It’s leagues better than virtually any other podcast of its kind available for several reasons and can teach you a lot about how to become happier, whether you’ve tried meditation already or not.

The podcast is primarily an interview show through the lens of exploring the meditation practices of the various interviewees and, in some rare cases, their spiritual beliefs. The guest list includes everyone from meditation experts and spiritual teachers to T.V. execs, producers, actors and actresses, entrepreneurs, and everything in between.

However, what really makes this podcast special is the fact that it’s hosted by ABC Nightline news anchor Dan Harris, who was once a devout skeptic of meditation (and very much still is a skeptic in a general sense by nature), making it incredibly interesting and full of value.

Harris is inquisitive, curious, and critical while being fair and open-minded at the same time. It creates for a wonderfully valuable and entertaining format that will teach you more about what it takes to truly be happier than virtually any other show out today, audio or visual alike.

Check out 10% Happier here

Ram Dass Here and Now

For the past several decades, Ram Dass has been teaching in the states what he learned decades ago when he and many others traveled to India during the ’70s and since applied in his own life. This podcast is a collection of his recorded talks from various events over that time.

Part of what’s great about Ram Dass is that he doesn’t come off as some transcendental guru who you’re not sure you can trust. Instead, he’s a regular guy who talks in terms of daily life and its challenges and he’s a master at placing things in perspective and then offering simple, relevant wisdom.

If you’re looking for a podcast where you can delve deep into the mind and what happiness really is while miraculously staying grounded (often with a good bit of storytelling), Ram Dass’ Here and Now is what you need.

Check out Ram Dass Here and Now here

Happier with Gretchen Rubin

Similar to 10% Happier but in an entirely different way, Happier with Gretchen Rubin is more discerning and experimental in nature, being almost scientific about happiness.

The podcast follows former New York City lawyer turned bestselling author and happiness expert Gretchen Rubin and her sister, writer and producer Elizabeth Craft, as they break down topics such as mental reframing, habits, and general life wisdom in both a smart and entertaining way.

If you’re interested in learning how to navigate the challenges of daily life and become happier from a more scientific perspective, you’ll love this.

Check out Happier with Gretchen Rubin here

Performance, Productivity & Life Hacks

If the name of the game is honing your mind and maximizing your performance, below are the best podcasts for helping you do it.

The Tim Ferriss Show

If your goal is to master yourself — your process, your craft, your life — this is one of the best podcasts to help you do it.

The interviewees are high-profile and incredibly diverse, from actor and entertainer Jamie Foxx to meditation expert Tara Brach, director James Cameron, entrepreneur Richard Branson, and actor and former California Governor Arnold Schwarzenegger.

But what really makes this podcast special is Tim Ferriss himself who is incredibly passionate about helping others become world-class performers. Ferriss is both an exceptional interviewer and thoughtful about who he has on the show, what he discusses, and is very open to talking about his own life and process as it pertains to his performance.

Check out The Tim Ferriss Show here

The Tony Robbins Podcast

Like The Tim Ferriss Show, The Tony Robbins Podcast is an interview show. However, the format is much different and less welcoming.

That said, what it lacks is made up for in large part by the quality and diversity of guests and the fact that it gives you the opportunity to hear from renowned performance coach Tony Robbins without having to pay to attend one of his events, even if it’s just for a short time.

If your focus is improving your performance, this podcast is right behind the Tim Ferriss Show and a welcomed addition.

Check out The Tony Robbins Podcast here

Optimal Living Daily

Optimal Living Daily is the most unique of the podcasts in this section by far. The concept is ridiculously simple but you’ll quickly find the value you get from it to be on par with virtually any other podcast available in this category.

There are no live conversations, but rather, host Justin Malik reads the work of popular bloggers such as Ramit Sethi, Leo Babauta, and James Altucher on the topics of productivity, happiness, mindset, and finance among others.

It at first might sound like an odd format, however, if you’ve ever experienced the value of audiobooks, it offers much the same feel but in more bite-sized chunks and with varied topics.

If you’d prefer a more structured podcast with short, value-packed episodes (typically less than ten minutes long), you won’t regret giving Optimal Living Daily a listen.

Check out Optimal Living Daily here

Relationships

We’re social creatures, so the better you are at navigating your relationships, the better your life will be as a whole.

If you’re looking to motivate yourself to create change in your intimate relationship, better navigate family life, or get along better with colleagues in the workplace, there’s something here for you.

Rise Together Podcast

I love the Rise Together Podcast because it’s the perfect mix of relationship advice, motivation, and performance improvement.

The podcast follows hosts Rachel and Dave Hollis’ as they work together as a couple to become the best versions of themselves and talk about how you can do the same. Episodes include topics such as: Let’s Talk about Sex Baby, 5 Ways to Show Up For Your Partner (Rachel’s Perspective), and Why Hard Conversations Are Key To Building An Exceptional Relationship.

If you’re looking for a podcast that motivates you to improve your life with your partner, you won’t find a better fit than this.

Check out Rise Together Podcast here

Anna Faris is Unqualified

Comedian Anna Faris is the most unlikely of hosts in this relationship podcast. But she’s so awesome.

Anna Faris is Unqualified is unique among relationship podcasts because she, along with cohost Sim, interview celebrities about their own relationships: both the ups and the downs, including everyone from David Spade to Kelly Ripa, Topher Grace, and Kat Dennings.

Along the way, Faris offers her own brand of wisdom and makes you laugh through the entire ride. It’s less potent compared to a podcast like the Rise Together Podcast, however, it’s easier to get engrossed in episodes and you end up coming away with a really valuable and diverse collection of insights from all different people.

Check out Unqualified with Anna Faris here

Dr. Laura Call of the Day

Take a good scroll through iTunes and you’ll notice something after a while: intimate relationships aside, there aren’t many podcasts for navigating relationships in a general sense (and even then, it’s hard finding good podcasts on intimate relationships that aren’t just about sex). Dr. Laura fits that bill like a glove and then some.

Dr. Laura has one of the longest-running relationship-centric podcasts on iTunes (and her radio show has been running for more than thirty years) with several hundred episodes. The great part about the podcast is each episode is centered around a question, so you can peruse the list of episodes for questions relevant to things you’re interested in endlessly.

Check out Dr. Laura Call of the Day here

Entrepreneurship & Leadership

Whether you’re solopreneur, you have a team, or you’re simply in a leadership position and you’re navigating the challenges that come with those positions, the podcasts below are perfect for helping tease the best out from yourself.

Jocko Podcast

I’ve watched my fair share motivational videos, listened to podcasts, and watched speeches, but few even come close to the power of retired Navy SEAL Jocko Willink.

Jocko has a way of immediately placing your life in perspective and wiping away all excuses in an instant. He takes no BS from himself and his perspective will very quickly rub off onto you as well.

Plus, Jocko and director Echo Charles tackle some really intense topics, the kind of things very few people are talking about, so it’s simultaneously enlightening and informative.

Check out Jocko Podcast here

The GaryVee Audio Experience

Similar to Jocko, Gary Vaynerchuk doesn’t take crap and will offer consistent wake-up calls. However, where Gary differs is in his talks being more entrepreneurial in nature and specific to business, so the two together actually offer a nice mix.

Gary V. is also a master at staying ahead of social media and general digital marketing trends, making him an ideal person to follow as a business owner or thought leader who needs to make sure they’re staying relevant in a rapidly changing world.

Check out The GaryVee Audio Experience here

The MFCEO Project

MFCEO stands for m*ther f*cking CEO and, if the name of the podcast is any indication, it’s intense.

Similar to the other podcasts in this section, host Andy Frisella, a successful entrepreneur in his own right, will motivate you to take action even when you’ve got nothing in the tank.

Frisella has regular guests hosts and discusses a whole range of topics such as mindset, communication skills, motivation, confidence, and productivity, making it a great all-in-one podcast if you’re looking for entrepreneurial, leadership, and self-improvement advice.

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Seven Supplements You Should be Taking Every Day

The majority of adults in the United States take one or more dietary supplements on a regular or semi-regular basis. Dietary supplements come in various of forms including pill form, powders, as well as drinks and energy bars. If your diet is lacking a nutritious variety of foods, supplementing can help you get adequate amounts of essential nutrients. When you’re on a training regimen, it is even more important to make sure your body has everything it needs to stay strong, healthy and recover to the best of its ability. Supplements are a great way to achieve this, but they can be tricky. If not ingested in correct form or in the right amounts, your body may pass them through as waste, which is basically money down the drain. (Literally) For this reason, you want to make sure you pay attention to the recommended serving per day and break it up appropriately between morning and night.

That being said, what supplements should you take? Where do you even start?

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First and most importantly, the Multivitamin. A good multivitamin in the morning will start your day off right in terms of diet so you’re not having blood sugar crashes, or craving sweets or snacks throughout the day, because your body is starting the day out with most of the nutrients it needs. In order for your body to absorb the vitamins efficiently, I recommend taking one that’s made from whole foods. This one from NewChapter Organics is a good option because it’s made from organic vegetables and herbs which are easily processed by the body, and can be taken on an empty stomach. The one I take has added nutrients for Immune, Stress and Hormone Support. Who doesn’t need that?

New Chapter Only One Multivitamin

 

B Vitamins. B Vitamins help convert food into cellular energy. They’re also necessary for normal functioning of the nervous system. This Super B-Complex formula contains high levels of all your needed B Vitamins and Vitamin C for added antioxidant support and to help support the immune system. In addition, most report a better mood and increased mental focus when supplementing B Vitamins. Since this produces energy, it is best taken in the morning as opposed to in the evening.

Nature Made Super B-Complex

Vitamin D. Vitamin D is essential to healthy bone, breast, prostate and immune support. The truth is, in this day and age where most people are deathly afraid of UV rays, a significant portion of the population is Vitamin D deficient. Ideally, one would have levels measured to determine their ideal dose, but most would benefit from taking 1000 to 2000 IU daily of vitamin D3. In my personal opinion, Vitamin D should be taken in the morning, since naturally you would be absorbing most of your Vitamin D in the daytime, but I haven’t heard any scientific arguments against taking it in the evening instead.

Garden of Life Vitamin Code® RAW D3™

 

Magnesium. Magnesium is a mineral that is involved in over 300 reactions in the body and is unfortunately often lacking in the standard American diet. Magnesium deficiency can cause constipation, heart palpitations, or muscle cramps. I like this Calcium and Magnesium powder because it’s formulated to avoid excess dietary calcium depleting the body’s vital magnesium supply, and to avoid symptoms associated with low magnesium and high calcium levels. This formula includes nutritional co-factors to facilitate the assimilation, distribution and utilization of calcium. I put it in my night-time tea and it dissolves instantly. I like to take my magnesium in the evenings because I find that it has a relaxing effect on my muscles.

Natural Vitality Natural Calm® Plus Calcium Unflavored

 

Omega-3 Fatty Acids. These are essential for brain health and mood support as well as keeping inflammation down. The most common way most individuals get their omegas is through ingesting fish. Eating fish or taking fish oils is a fine way to get your omegas. However, if your diet is a little more strict, or you are worried about the pollution and mercury levels in the fish that live in our modern day environment (me), another great way to supplement your omegas is with Flax Oil. I like to put a tablespoon of this Nature’s Way EFAGold in my protein shakes every other day. The days I don’t use flax oil, I’m using coconut oil, which is basically a cure all for everything, but that’s an article for another day. Nature’s Way EFAGold contains:

57% Omega-3 alpha-linolenic acid (ALA)

17% Omega-9 oleic acid (OA)

15% Omega-6 linoleic acid (LA)

Nature's Way Organic Flax Oil 57% Omega-3

 

Glucosamine Chondroitin VS Collagen. Glucosamine chondroirin is a supplement that you can take if you tend to have joint issues, especially while training.

Glucosamine. Glucosamine is a naturally occurring chemical found throughout the human body, including in the fluids surrounding joints.

Chondroitin. Chondroitin is another naturally occurring chemical, found in cartilage around joints in the body.

A lot of people have reported stomach issues when supplementing with glucosamine & chondroitin mainly because most of the time these supplements are derived from sulfates. For this reason and many other reasons, I usually suggest Collagen Types 1 & 3 in place of glucosamine & chondroitin. I believe collagen to be a better supplement for this purpose because it also covers many other purposes. It’s not only good for the joints and bones, but also your hair, skin and nails. Collagen is a complex structural protein that maintains strength and flexibility throughout the body. As we age, collagen depletion can lead to common signs of aging in the skin, hair, nails, muscles, tendons, ligaments, and bones. I really like this Super Collagen +C which contains clinically studied BioActive NeoCell Collagen which supports healthy collagen formation throughout the body. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are enzymatically hydrolyzed into small peptides that are both bioavailable and bioactive in the body. NeoCell Collagen has been shown to increase skin hydration by an average of 21% and up to 50%, with 92% of test subjects experiencing increased skin hydration, and 60% experiencing firmer, softer skin. The serving size is a bit large at 6 capsules per day, so I break this up by taking 3 in the morning and 3 at night. NeoCell also makes a powder version of this that can be put directly into a protein shake.

NeoCell Super Collagen + C™

 

Protein with BCAA’s. Supplementing with protein is SUPER important if you’re training or trying to build muscle. (Yes, even lean muscle) Whey Protein Isolates (WPIs) are the purest form of whey protein that currently exists. You should consume approximately 1 gram of protein per pound of body weight through a combination of high-protein foods and protein supplements. If you’re wondering what foods are high in protein, check out my “Food” tab at the top of the page for information and recipes. For the best results, consume your daily protein over several small meals, spread evenly throughout the day. Take a look at your protein label to make sure you are getting all of your BCAA’S (Branched Chain Amino Acids). These are CRUCIAL for muscle growth and recovery. You can buy your BCAA’s separate from your protein, but most good protein powders will have them included.

amino-acid-chain

As a protein supplement, I really like Optimum Nutrition Gold Standard, which has 24 Grams Protein and 5.5 Grams of BCAA’s per serving. If you’re looking for a protein that is veggie based instead of dairy based, another favorite of mine is the Vega Sport Brand, which has 30g Complete Protein and 6 Grams BCAA’s per serving and is more easily digestible for the body. This one is more expensive than the Whey alternative, but I really do believe you get what you pay for here. If whey protein powder tends to hurt your stomach, definitely try the Vega option.

Vega Sport Protein Powder Vanilla

Optimum Nutrition Gold Standard 100% Whey Double Rich Chocolate

 

Digestive Enzymes. Enzyme deficiencies may result from a combination of age, diet and lifestyle. These deficiencies can lead to a variety of digestive discomforts, including occasional gas, bloating indigestion and irregularity. A good digestive enzyme helps the body break down carbohydrates, fats, fiber and protein and converts food into energy. Digestive well-being improves concentration and increases vitality. I like Digest Gold for individuals seeking a high-potency enzyme formula.

Enzymedica Digest Gold™ with ATPro™

As a disclaimer, you should always consult your physician and be alert to the possibility of unexpected side effects when taking a new product. Supplements are rare to cause serious side effects since whatever your body doesn’t need, it will pass through as waste. They are most likely to cause side effects when people take them instead of prescribed medicines, or when you take too many supplements in combination. Dietary supplements can also interact with certain prescription drugs in ways that might cause problems. Here are just a few examples:

  • Vitamin K can reduce the ability of the blood thinner Coumadin to prevent blood from clotting.
  • St. John’s wort can speed the breakdown of many drugs (including antidepressants and birth control pills) and thereby reduce these drugs’ effectiveness.
  • Antioxidant supplements, like vitamins C and E, might reduce the effectiveness of some types of cancer chemotherapy.

Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving them (beyond a basic multivitamin/mineral product) to a child. Most dietary supplements have not been well tested for safety in pregnant women, nursing mothers, or children.

So there you have it, a pretty good starter pack of daily supplements. For more information or questions, feel free to drop me a line here, on Facebook, or Instagram. Subscribe for more articles and videos on health, fitness, and overall wellness.

Meatless Mexican Enchilada Casserole

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Well, I don’t know about everyone else… But I’m starting to feel like winter is NEVERRRR going to be over! We are experiencing teases of spring one day and arctic blasts the next. If you’re like me and you need some comfort food to spice you up on those below zero days, try this recipe! You can make this as a casserole, use it as a dip with chips, or you can roll it up as traditional enchiladas… whichever you prefer. I may or may not have eaten mine straight out of the dish… 😉 MMM MMM Delish!!

Ingredients:

1 cup quinoa
1 can (10-ounce) enchilada sauce
1 can (4.5 ounce) chopped green chilies, drained
1/2 cup canned corn kernels, drained
1/2 cup canned black beans, drained and rinsed
2 tablespoons chopped fresh cilantro leaves
1/2 teaspoon cumin
1/2 teaspoon chili powder
3/4 cup shredded Daiya (vegan) or regular cheddar cheese, divided
3/4 cup shredded Diaya (vegan) or regular mozzarella cheese, divided
1 avocado, halved, seeded, peeled and diced
1 Roma tomato, diced
Salt & pepper to taste

Instructions:

In a large saucepan of 2 cups water, cook quinoa according to package instructions and set aside.
Preheat oven to 375 degrees F.
Lightly oil an 8×8 or 2 quart baking dish or coat with nonstick spray
In a large bowl, combine quinoa, enchilada sauce, green chilies, corn, black beans, cilantro, cumin and chili powder. Season with salt and pepper to taste.
Stir in 1/2 cup cheddar cheese and 1/2 cup mozzarella cheese.
Spread quinoa mixture into the prepared baking dish.
Top with remaining cheeses.
Place in oven and bake until bubbly and cheeses have melted. (About 15 minutes)
Serve immediately, garnished with avocado and tomato, if desired.

Your Path to Getting HOOKED on Fitness

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When I look back on my life, I can’t remember exactly when, or how it happened… But somewhere along the line, I realized I can’t go a day without it. And when I do go a day without it, I just don’t feel “normal”. I experience withdrawal symptoms such as moodiness, irritability, sleeplessness and change in appetite. Sound familiar? That’s right… I’m ADDICTED!! Hi, My name is Kat, and I am a Fitness Addict! And guess what, I’m not quitting. EVER. Read more

The REAL Fountain of Youth?

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For any and all of us who have gone to extremes or spent countless hours in search of a magical solution to turn back the hands of time, guess what? I’m going to let you in on a little secret… Shhhh… There is a solution, and it’s not a hidden ancient mystery or a magical potion you can consume and instantly transform into a younger version of yourself. It is however a technique that people have been using for countless generations. It’s a little thing called “strength training.” Read more

Vegan Stuffed Bell Peppers & Zucchini Fries

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Stuffed peppers seems to be a recipe that tends to get passed down from generation to generation. If you’re an odd ball like me, no one in your family ever made the dish and you need a simple starter recipe. Here’s a mouth-watering stuffed pepper recipe that contains absolutely zero animal products and will leave you full and satisfied! It takes a little bit longer than most of the recipes I share with you, but trust me when I say it is worth it!! Read more

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