#32 The Keys To Sleep & Eat Smarter with Shawn STEVENSON

#32 The Keys To Sleep & Eating Smarter with Shawn STEVENSON

Expert GamePlan Session: Background in Biology and Kinesiology, #1 Health & Fitness Podcast “The Model Health Show” Creator, #8 Best Selling Author of Sleep Smarter

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March 3, 2015

Listen ON-THE-GO (00:53:12) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

Music Credit: Ruze - Plan B - "She Said" (16 Bit Remix)

BACKGROUND

Todays show is mainly on how important our nutrition is and how it can be injury proof for our bodies. We will talk about some of the day to day things that people say that are far off from the truth and we’ll dig deep into the sciences and the research behind the many myths in the world regarding health. You’ll receive a ton of knowledge to apply right now in your life to be a healthier human being. Shawn also explains a little bit of his experiences as a young athlete with significant injuries and how they have lead him to the research he does today and why he shares such information.

BIO

• Born, Shawn Stevenson.

• Best selling author of Sleep Smarter

• Creator of “The Model Health Show” featured as the #1 Health and the #1 Fitness & Nutrition podcast on

  • with over 1 Million Listener Downloads, and a huge array of valuable show topics, you’re about to be tapped into a powerful world of health information right at your fingertips.

• Has a background in biology and kinesiology; founder of “Advanced Integrative Health Alliance,” a successful company providing wellness services for both individuals and organizations worldwide; A dynamic keynote speaker who has spoken for TEDx, universities, and numerous organizations.

LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most…

Listen ON-THE-GO (00:53:12) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

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PERSONAL QUOTE:
“The most important decision that you make as a human being is whether or not you live in a friendly or hostile environment.” -Albert Einstein

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Key Discussion Points:

• Why did you come into this particular field of research?

• What has you most excited these days?

• How can we prevent injury via nutrition aka REAL food?

• What is your knowledge on what inflammation comes from?

• How do we optimize our recovery after tough training, competitions, jobs, and other stressors in life?

• What knowledge can you share about the importance of sleep?

• What is one of mistake that most of us make during that day that ruins high quality sleep?

Key Lessons:

• When it comes to significant injuries, it's important to get a second and third opinion?

• The REAL root of the word “decision” means to cut away any possibility except accomplishing that thing

“When you make a REAL decision about something, there’s not an option for failure anymore.” SS @ 13:26

• You can learn just about any aspect of life by listening to podcasts, for FREE

• You are what you eat, drink, and breath

“You are what you assimilate” SS @ 23:20

• Our bodies require the raw materials they need in order to rebuild us.

“If you’re wanting to maintain a high quality bone density so you’re not breaking a bone, you need to provide your body with the raw materials it needs to actually create bone.” SS @ 23:30

• We want to give our body real things it can recognize, not just supplements

• The #1 source to getting magnesium in your system is leafy green vegetables

• Spirulina can increase our production of stem cells in our bodies

• Stem cells become anything you need them to become

“If you need to generate some meniscus..acl..muscle tissue from a pulled muscle from your hamstring..stem cells become everything that your body needs.” SS @ 30:20

• Around 60% of all health conditions are related to inflammation (ie. heart disease, strokes, heart attacks)

• Anti inflammatory medications can actually stop the healing process

• The number of hours of sleep you get isn’t what is most important

“Its not about the hours of sleep you get..it’s about the amount of time that you could get your body, brain, entire physiology into the deeper most anabolic stage of sleep.”

• Working the late night shift is a carcinogen, a cancer causing agent

• The body is evolved to be up during the day and asleep at night

“Sleep in a pitch black room, get black out curtains, get the light out  of your room...don’t play the TV while you’re sleeping...that step is going to help you and to stay in a deeper and more rejuvenative sleep.” SS @ 42:34

• We need to be exposed to natural sunlight to help us sleep better at night

Listen ON-THE-GO (00:53:12) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

SHAWN’S TIP JAR

The best balanced breakfast…
If maintaining blood sugar: keep it a low carb breakfast, (60% healthy fats, 30% protein, 20% carbs), ie. pasteurized sausages, half of an avocado, sauteed green, spoon of almond butter or coconut oil

The best thing you travel with..
Ipod, His superfood kit: medicinal mushrooms, spirulina

What book would you give away as a gift?
Becoming a Supple Leopard by Kelly Starrett; also Ready to Run
The Hormone Cure by Sara Gottfried

GUEST INFO

Business/Work
Advanced Integrative Health Alliance: Founder
The Model Health Show: Co-Host

Follow Shawn Here:

Website | Instagram | Twitter | Facebook

Shawn’s DEFINITION OF BEING AN ATHLETE?

"Being ready at anytime; ready to play, ready to perform always training for life!" -Shawn Stevenson

Books Mentioned:
Sleep Smarter by Shawn Stevenson
Becoming a Supple Leopard by Kelly Starrett; also Ready to Run
The Hormone Cure by Sara Gottfried

Recommended Items:

How Chocolate Can Save the World
The Model Health Show/Podcast
Cox-II Inhibitor
Noni Plant
Turmeric

Some of my favorite episodes from Shawn's show:

1. How To Create A Sleep Sanctuary And Get The Best Sleep Ever
2. Sleep Smarter – The Connection Between Sleep, Sex, Income, And Fat Loss
3. 7 Fat Loss Herbs That Really Work (And Supplement Mistakes To Avoid!)
4. Natural Treatments For Depression – Share This With Everyone You Know!
5. Tips For Dining Out At Restaurants, Family Get Togethers, And How To Stay Healthy During The Holidays
6. 15 Healthy Travel Tips – How To Stay Fit, Healthy, And Energized While Traveling!
7. Biggest Health, Fitness, And Lifestyle Lessons Of 2014 And What You Should Implement In 2015
8. Improve Your Digestion, Assimilation, and Elimination (And Poop Like A Champion!)

COMMENT FOR THIS EPISODE ON:

ITUNES -OR- OUR SITE -OR- @BEYONDATHLETIC

#23 6 Tips To Keep Your Body & Mind Healthy With RJO

January 21, 2015 | Solo Session with Ryan Jay Owens

6 Tips To Keep Your Body & Mind Healthy With RJO

LISTEN NOW (00:21:15) -or- VIA iTUNES | STITCHER RADIO | TUNEIN APPS :)

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“The purpose of a goal is who you become in the process.”

— Henry David Thoreau

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BACKGROUND

Today’s show will be another solo session with me. I want to share with you guys some of the lessons I have learned in 13 years of being a professional volleyball player around the world in more than 30 countries. I want to give you some small tips and tools that can change your life, not only in your sports world, but also for your own well being. 

You should always have your goals in front of you and be doing everything possible to optimize the not-so-little daily habits that can help your reach your goals! Here's some of my favorites and most vital that I use daily.

LISTEN NOW (00:21:15) -or- VIA iTUNES | STITCHER RADIO | TUNEIN APPS :)

1. HYDRATE | Before, During & After Tips

Before Training: Mornings 1 L water & 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically)

*During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc.

*After Training: 5-10’ 1/2L dep. on sweat with salt!

2. REFUEL | Post Workout Nutrition

FANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE

KEYS: 30’ WINDOW for Stage 1 + 60-120’ window for Stage 2

• STAGE 1 = 30’ WINDOW after training

Glycogen Stores ("energy reserves") (1.2g/kg of bodyweight of carbs OR carb/protein mix)

*RECOVERY SHAKE EXAMPLE:
CARBS (fruit/berries, quinoa, sweet potato, seeds & nuts) + PROTEIN (hemp seed protein, whey, cottage cheese, greek yogurt, etc) + GUT HEALTH PREP = PREBIOTICS (garlic, banana, leeks, etc) & PROBIOTICS (greek yogurt, apple cider vinegar, miso, kimchi, and kefir) + BOOSTS (salt, manuka honey, stevia, cinnamon, raw cacao powder, vanilla powder, maca powder, chia seeds, coconut flakes, coconut oil, hemp seed oil, etc)

• STAGE 2 = 60-120’ window after training

Protein, Protein Helpers, Fats (Omegas, etc), Antioxidants, Slow Carbs

EXAMPLE:

RECOVERY BOWL = FISH/POULTRY/RED MEAT (Bacon is ok) + FAT (nuts/seeds on salad… avocado.. coconut, hemp seed or walnut oil) + VEGGIES (Dark green Spinach/Kale/Collards etc but also bright colors more color the more vitamins/antioxidants) + SLOW CARBS (20% is probably more than enough here) Legumes like lentils, black beans.. Quinoa, rolled oats, whole-grain pumpernickel bread, Buckwheat, pearled barley and whole-wheat bread/tortillas for wrap/sandwich

HELPFUL TIPS:

*Drink water/liquids up to 20’ before meals and 30-60’ after or you will not digest everything from you food

*Fat Burners:
A Shot of pure lemon juice after meal will help digestion and fat loss.
Clove of garlic
Cayenne Peppers
Cinnamon

*Don’t Eat close to bedtime or you will be processing food during sleep...not have consistent sleep quality which will defeat the nutrition you just gave yourself!

3. GET FIT | Like An Olympian & Shed Fat

a. TABATA 8' Total = 2' Warm Up + 4' ON/OFF + 2' Cool Down (actually 2m40s of actual hard work… ;) 
Bike
Rowing
Treadmill
Track

b. HIIT
Weights (body + external weights)
Plyometrics

c. HACKS
Use props… Bands, Balls, Boxes (3 B’s… B-Trio…TB’s...)

4. BE MINDFUL | Flow State: Get In THE ZONE!

Take 5-10’ for breathing and visualizations

• Mindful Breathing | Boosts focus, metabolism, productivity, creativeness
  • Eyes closed
  • Quiet room
  • Sit straight up with legs crossed or butterfly (Use Wall or couch if needed)
  • Set alarm for 5-10'
  • Tip: overtime your mind wanders just focus attention back to the normal rhythm of your breathing.. breathing will happen whether or not you think about it ;)
• Visualize Success | Your dream + skills needed to accomplish YOUR dream
  • Repeat until you can see yourself successfully completing each skill you want to improve. This may take time but once you can.. try to see 8-10x of the same successful skill.
  • Tip: imagine how it feels, smells, etc.

5. GROW WISER | Everyday improve your knowledge 1%

• Contact A Mentor
  • Contact them
  • Read something they wrote you as a reminder
  • Try to emulate/mimic/copy their way of doing what they do best to improve yourself in those areas.
• Books (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help)
• Web Research 
• MOOCs (Massive Open Online Courses)

6. MOBILITY MASHING | Prevent Injuries, Soreness & promote F.R.O.M

• Tools = Ball and/or Roller
• 30 seconds on each TP (Trigger Point) for 10'

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Resources Mentioned:

CreativeLive.com | CourseTalk.com | Cooking Oil Chart

Tweet Me @ryanjayowens -or- @BeyondAthletic and tell me what you liked, that you heard it or as questions!

LEAVE A 5 STAR REVIEW FOR THIS EPISODE HERE!

#21 How To Survive Sports & Feed Your Body with Dr. Jeremy J. HOFF

January 13, 2015 | EXPERT GAMEPLAN SESSION

(USA) Former NCAA Men’s Volleyball & Now A Phys. Medicine Rehab/Pain and Sports Doctor 

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#21 How To Survive Sports & Feed Your Body with Dr. Jeremy J. HOFF

LISTEN NOW (1h:20m:55s) OR WITH ITUNES | STITCHER | TUNEIN APPS!

BACKGROUND

Jeremy's not only a best friend to me but also a brother. He is the best example of a man and a father figure. We attended high school together in the suburbs of Chicago.  I am very grateful to have him on the show today. This podcast will give you information on the pharmaceuticals and other harmful materials that hurt our bodies as well as the environment, not over-specializing in one sport and how other sports are good for cross-training and can lower the rate of injuries and really benefit your primary sport. We will also discuss the best traits for athletes to stay healthy and be the best that they can be as well as the common injuries and what to be aware of and how to avoid them.

BIO

Born, Jeremy Jay Hoff,  on November 2, 1980 in Chicago, IL., USA. 

Grew up in Evanston IL, USA with an older brother, a very supportive mother and a number of “fake” family members including, Ryan Jay Owens, very dear to him that he feels helped shape him into the person he is today.

Attended Evanston Township HS & is now in their Volleyball Hall of Fame.

Then attended Rutgers University In New Jersey where he met his wife and he also played on the Men’s Volleyball team. He earned the “Male Athlete of the Year Award” in 2002. Jeremy is also on the Rutgers University Hall of Fame. He holds records in all stats except assists and kills (no. 2).

He took one year off after graduation, worked at a hospital as well as study for the entrance exam into Medical School, where he later attended in California and lived in Huntington Beach.

Now a physical medicine and rehab/pain and sports medicine doctor at HROSM.

Has Interests in nutrition, exercise, psychology, and coaching. 

LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most…

LISTEN NOW (1h:20m:55s) OR WITH ITUNES | STITCHER | TUNEIN APPS!

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MEANININGFUL QUOTE

"When the game is on the line, I don't want the ball in anyone else's hands, not in anyone else's hands in the world." - Larry Bird

SPECIAL INTERESTS:

Nutrition, intelligence/learning/psychology

BIGGEST INFLUENCERS:

Mike Hulett, high school volleyball coach and coach of the Team USA Olympic sitting volleyball team

MOST GRATEFUL FOR:  

My wife and her motivation to look beyond my college career and look forward to my future

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Key Discussion Points:

• What are some common injuries and mistakes you see people making?

• What can athletes do to prevent these reoccurring injuries?

• In your opinion, as a parent, what would be some of the better sports to get a nice array of exposure?

• What are some of the best traits you see in healthy athletes?

• What is your opinion on the various diets out there? (Paleo for example)

• What do you feel is overlooked in the industry pertaining to health?

• Can you give some examples of good fats vs bad fats?

Key Lessons:

• Have confidence and strive to be better than your opponent

“It’s not always about being the best in the world, but it’s about being better than the guy next to you” JH @ 19:15

• We need to let our bodies do what they were designed to do

• You have to give your body time to heal itself

“Any of those anti-inflammatory medicines really inhibit the body’s natural ability to heal itself, but they cover up pain that might be your body saying you shouldn’t be doing what you’re doing.” JH @ 29:49

• Figure out where you want to go and how far you want to take your sport

• The game is not as important as your overall health

• Don’t specialize in one sport too young, get out and play multiple

• Kids should participate in sports that involve full body fitness, cardiovascular health, and muscular health.

“Track and Field, running track is by far the most effective sport to improve everything else that you do.” JH @ 35:18

• You always have to be careful about over training and fatigue which can lead to poor form, technique and injury

• In any sport and life in general, sleep and nutrition are very important

“In season or in the moment, if you’re not getting enough sleep, your body is not going to heal adequately.” JH @ 41:15

• What we put in your bodies has a huge effect on how they operate or even how they heal

• We need to amplify our body’s natural healing process, not alter it.

LISTEN NOW (1h:20m:55s) OR WITH ITUNES | STITCHER | TUNEIN APPS!

EXPERT'S TIP JAR

What personal habit has contributed most to your successes?
Showing up, on time, coming in everyday and getting to be where you’re supposed to be.

BEST ADVICE RECEIVED?
Having solid fundamentals will carry you through so much more than just being really strong or really athletic. - Ron LARSEN

MORNING RITUAL:
Wake up, sit there, make sure nothing hurts, warm up my feet, and take a freezing cold shower.

FAVORITE APPS/TOOLS:

1. Headspace

2. Epocrates

3. Brainwave - 32 binaural programs

FAVORITE LEARNING RESOURCE:
Medscape.com for simple, not high medical questions and MindBodyGreen.com

TRAVEL TIP:
Plan ahead and don't break your habits, but if you have to be creative.

PROUDEST MOMENT:
Finishing Medical School, four intense years of hard work.

ADD'S VALUE THROUGH:
Dr. Scott Nadler foundation (musculoskeletal research foundation)

BUSINESS/WORK:
Hampton Roads Orthopaedics & Sports Medicine

GUEST'S CONTACTS

Email | Website

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Definition of Beyond Athletic?

"Planning for today at the same time that you are planning for the next five years and making sure that you have short and long term goals." - Jeremy J. HOFF

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LEAVE A 5 STAR REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE

WE WILL GET YOUR REVIEW TO THE ATHLETE! @BEYONDATHLETIC

 

GUEST'S PODCAST REVIEW:

“5 Stars! Ryan is one of the hardest working, most talented, and truly compassionate people I have ever had the pleasure to meet. His passion for his and others success in sport and in life is inspiring and he is someone to watch and follow and expect great things from for years to come. ”

— Dr. Jeremy J. Hoff (Review for Beyond Athletic Podcast)

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RESOURCES MENTIONED:

• Bulletproof Radio Podcast with Dave Asprey
• The Primal Blueprint Podcast with Mark Sisson 
• The Primal Blueprint Book by Mark Sisson
• The Tim Ferriss Podcast
• Four Hour Work Week by Tim Ferriss