#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.

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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!)

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#30 Why Wait Until You're Injured? Most Are 100% Preventable! with Dr. Kelly STARRETT

Why Wait Until You're Injured? Most Are 100% Preventable!  with Dr. Kelly STARRETT

Expert GamePlan Session: (USA) NYT & WSJ BEST SELLING AUTHOR, Former US Canoe Team Member, Co-Owner of San Francisco CrossFit & MobilityWOD.com
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February 20, 2015

Listen ON-THE-GO (00:56:04) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

BACKGROUND

A few years back during one of my volleyball seasons, I started to have these random knee issues and I had no idea what actions I needed to take. I came across Dr. Starrett and his “mobility stuff”online and I didn’t know what any of it was. As I continued to research, I found so many things from him that has helped me throughout my career over the years, so I guarantee to all of you who are listening, you will be able to take many lessons away from today’s episode. We will get into all of the basic things athletes, or anyone in general, need to have or do on a day to day basis when it comes to maintaining a high fitness level and staying healthy. He talks about the importance of having a ball sport in your repertoire as a kid as well as being involved in a sliding sport (ie: surf, skate, ski). Today you will learn why Dr. Starrett says that “the first wealth is health.”

BIO

• Born, Kelly Starrett, currently living in San Francisco, California.
• Married to Juliet Starrett, together they have two children
• Kelly is former USA Canoe Team Member, the Co-Owner of San Francisco Crossfit along with his wife. Also the Co-owner of MobilityWOD, a resource for learning how to fix old and prevent new injuries with instructional video. 
• A New York Times and Wall Street Journal’s Best selling author including, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance. New book is Ready To Run: Unlocking Your Potential to Run Healthy
• He trains top athletes as well as Olympians around the world 
• ReebokONE Official Trainer

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Listen ON-THE-GO (00:55:55) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

Key Discussion Points:

• How do we prevent injury and prolong our athletic careers?

• The importance of kids having an aerobic base?

• As far as training and conditioning in youth teams, what are things that can be done to make sure the athletes are being taught the correct technique, as it is often overlooked?

• The importance of reinforcing good mechanics in training?

• Why is MCE the new recovery for injuries?

Key Lessons:

• If its not from contact, most injuries we see are 100% preventable

• We don’t know its a problem until its a problem

• It is important to have a ball sport in your repertoire as a kid

• As an athlete, there is no OFF button; athletes have a tendency to push through knowing something is wrong, coaches need to pay for attention

• Its important to enforce good mechanics when training youth

“So what we are seeing is people are reinforcing these bad mechanics, and when it matters most, under the highest levels of stress or when there is fatigue..there’s gonna default to those practice states..and that’s where we can immediately start to make these huge changes.” KS @ 16:20

• As a more experienced athlete, it is important to share what you have learned with younger athletes

• When conditioning properly, we can get leading indicators, signals of possible injuries that may come in the future

“How do we know we have a problem? Pain, swelling, numbness and tingling, loss of forced production..that gets our attention, but those are lagging indicators. What we get from better conditioning is a set of leading indicators.”KS @ 21:38

• Conditioning is where you reinforce the fundamental positions of particular sport

• Technique in training is key

“The best technique actually mimics the physiology of the human..now coaches, because we’re obsessed with going fast, and jumping the highest, and hitting the hardest, most technique ends up matching perfectly the physiologic expression of how the human being works.”KS @ 22:44

• Ready position is ready position and its the same in all sports

• Training isn’t always about strength, but more so efficiency

• Icing doesn’t necessarily cure an injury

“There is not a single piece of research that shows icing helps an injury”KS @ 41:03

• We reduce swelling by elevation, compression, and squeezing the inflamed/swollen area

• Anything you put a brace on is eventually going to become weaker

Listen ON-THE-GO (00:55:55) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

INFO

Charity/Organizations They Add Value to:

Standupkids.org | Tweet @Stand_Up_Kids

Business/Work:
San Francisco CrossFit, MobilityWOD.com, Official Trainer for ReebokONE, instructor on CreativeLive.com’s educational website

Past/Current Teams:
Past; USA Canoe Team

Recommended Guest:
Stacy Sims ;)

Books Mentioned:
Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance by Kelly Starrett
Ready To Run: Unlocking Your Potential to Run Healthy by Kelly Starrett

Follow Dr. Starrett

Facebook | Website

Definition of an Athlete?

"Who picks up a new skill the fastest...can be coached and apply the set of skills over and over, understands that they have to perform basic maintenance." 
-Dr. Kelly Starrett
 

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#28 How To Sleep, Recover & Move Better with Kevin CANN

#28 How To Sleep, Recover & Move Better with Kevin CANN

February 7, 2015 | Expert GamePlan Session

Listen ON-THE-GO (00:38:29) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

BACKGROUND

Today is a Game Plan session With Kevin CANN. He is currently one of the guest bloggers on one of the biggest PALEO Blogs in American and as well as for a great strength and conditioning site. We will be discussing the importance of sleep when it comes to our peak performance and recovery which actually takes up to 48 hours for our bodies to do so, the optimal amount of sleep we need, hormones, magnesium, ways to avoid being deficient in Vitamin D, and we’ll even talk about a few exercises recommended to everyone out there .

BIO

• Born, Kevin CANN, on July 26, 1983.

• Masters in Kinesiology, Bachelors in Nutrition, and a Certified Holistic Nutritionist

• Has coached everyone from elite athletes to general population

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Listen ON-THE-GO (00:38:29) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

PERSONAL QUOTE:

“A wise man changes his mind often, a fool never.” -Spanish Proverb

Key Discussion Points

• What is your Health Philosophy?

• What are your thoughts on the importance of sleep and Vitamin D?

• What is the importance of this “black out” during sleep time?

• The negative effects of blue light?

• What is the significance of a magnesium bath?

• What are your thoughts on breathing exercises? Pre and Post workout?

• What are recommendations of getting the Vitamin D we need other than natural sunlight?

• What nutritional tips do you have for the morning time and immediately AFTER intense training?

• What types of carbohydrates would be better in the evening?

• Do you think all athletes (high school, college level, up to pro) should be looking at their nutrition the same as a retired or non athlete?

• What are your thoughts on eating clean vs the “organic” label?

• What is a way to get around “early specialization” in just one sport?

• For the 14-20 yr old range group, what are good exercises they should be doing outside of their sport that they are doing 3-4x per week?

• What are some key tips regarding form when doing squats or deadlifts?

• What are good mobility exercises or stretches EVERYONE should be doing EVERYDAY?

• What has you most excited these days?

Key Lessons

• There is much more to getting yourself in shape than just hopping on the treadmill

• Sleep is a top priority in being healthy

​“If there is anything that needs to be fixed, if somebody wants to lose weight, increase performance, that’s definitely at the top of my list.” KC @ 7:14

• There is a difference between a 48hr recovery and a 72 hours recovery

“If I can get my athletes to recover in 48hrs, I can get more quality training sessions.” KC @ 7:35

• When our sleep is interrupted, it affects our recovery process, as it is important to get 7-9 hours of uninterrupted sleep

• Our body can sense ANY type of light while we are trying to sleep, and it confuses our brain thinking it may still be day time, which can mess with our hormones

• Magnesium baths are a great way athletes can relax the body and mind; contributing to recovery from intense training

• All electronics containing any blue light should be shut off at least an hour before bedtime

• Depending on where you live, its good to get 30-60 minutes of natural sunlight exposure

• Find a way to get your Vitamin D levels checked

“I recommend that people get their Vitamin D levels checked twice per year, look at those values and build from there.” KC @ 15:43

• A good amount of protein with fruit in the morning and avoiding starchy veggies is a well balanced meal to start the day

• Pre Workout meals aren’t as big of a deal as a Post workout meal

“Its a 48hr process, we are continually burning those glycogen stores for 48hrs, so making sure we get that post workout shake, with carbohydrates is important..but we need to make sure that those carbs. and proteins are still in line for the meals following that workout program.” KC @ 17:29

• Elite athletes will take in a bit more protein than non athletes

• When shopping from local farmers markets and local businesses, you are pretty guaranteed to getting some high quality products

• Athletes ranging from 14-20yrs old should know basic techniques of olympic lifting

• Learn how to control your posture when weight lifting

Listen ON-THE-GO (00:38:29) NOW -or- mobile via iTunes | Stitcher | TuneIn Apps!

KEVIN’S TIP JAR

What is your opinion of an optimal Day/Night for an athlete?
Wake up, good breakfast, mobility drills, drinking water throughout the day, lunch (pre workout),
afternoon workout, breathing drills, post workout nutrition shake, meal, snack, magnesium bath, lights out, 7-9 hours of sleep, Repeat.

What book would you give away as a gift?
Anything that Charlie Francis has ever written

A learning resource you love to use…
Mike Boyle’s StrenghtCoach.com

Give a tool/habit you love to use to stay healthy:
I try to practice what I preach

In the offseason, what are some exercises you would do a couple times a week to stay in shape?
A couple days a week, 2 of the 3 days, pick a lift, do it that day, and energy system training for the off season just to maintain some conditioning. Maybe some conditioning is playing another sport.

Is there any concern you have or tip you can give to add value to people?
I would tell people to sleep more

If you had a do over, knowing everything you do now, what few things would you have changed?
I would have taken my nutrition, sleep, and workouts more seriously

Recommended Resources:
Mike Boyle’s StrenghtCoach.com
Anything that Charlie Francis has ever written
Amber lense Glasses
Vitamin D Lamps

INFO

Business/Work:
Director of Strength and Conditioning at Total Performance Sports, just outside of Boston.
Blogger for fitness blog, BreakingMuscle.com as well as a Paleo Blog, RobbWolf.com

 

Contact Kevin

Facebook | Twitter | Website

Definition of An Athlete?

"An elite level athlete should be one that actually leads by example and always pays it forward."-KC

Some Words of Wisdom

“Eat Well, sleep well, train hard but train smart” -KC

Tags:

Magnesium baths
Total Performance Sports
BreakingMuscle.com
RobbWolf.com
StrenghtCoach.com
Charlie Francis
Amber lense Glasses
Vitamin D Lamps

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WE WILL GET YOUR REVIEW TO THE ATHLETE! @BEYONDATHLETIC}

 

#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