Straight-Up Wellness

In this episode, Thom King talks about healthy alternatives to sugar on a keto diet: * Thom's personal journey * The trend of "diabesity" * Sugar addiction * The effect of Type 2 Diabetes on our healthcare system * Being connected to nature * The effects of artificial sweeteners * Aspartame and Parkinson's Disease * Sucralose and your microbiome * Claims that the taste of sweet spikes blood sugar * How the body recognizes glucosides * Erythritol and xylitol * Gut bacteria and your tolerance to sugar alcohols * Allulose - the "rare sugar" * Allulose and its use in baked goods * Stevivia avoiding the bitterness of stevia * Not using stevia as a stand-alone sweetener * Keto for overcoming sugar addiction * Keto for heartburn relief * How Thom found keto * Journaling to fix his health issues * Weekly cheat days in the beginning of his keto journey * Integrating intermittent fasting * Tracking macros * IMO - liquid vegetable fiber - and being kicked out of ketosis * Guy Gone Keto product ingredients * Thom's macros: 70% fat, 20% protein, 10% cruciferous veggies * Reformulation of Guy Gone Keto BBQ sauce * Spicy Garlic Ketchup * Giving back to the arts, music, and physical education in schools * The Open School serving at-risk youth

In this episode, Stephen Vaughn talks about harnessing the limitless potential of young children: * Stephen's dream chasing journey * A stage 4 cancer diagnosis * Teaching in a high-poverty area * Relating to students through painful life experiences * Teaching physical education to 700 elementary kids per week * Capturing kids at a young age = limitless potential * Children writing down what they want to be when they grow up without a thought of any obstacles * Dream Wall * Showing kids who they can become with the right activities and intentions * Activities to build confidence * Jumping in without a safety net * Becoming a Dream Chaser * The structure of Dream Chasers programs * School and parent involvement * The Dream Chaser Challenge * Family participation * Activity + putting the right people in your life + mindset * Functional fitness * Building confidence and character * 3 words that equate to being a Dream Chaser * The rollercoaster of confidence * Encouraging and loving one another for who we are * Building others up * Dream Chaser Code * Mimicking the positive * Bringing Dream Chasers to schools and communities * Help wanted: passionate people * Best advice to help kids stay focused on their dreams * Helping kids understand the "why"

In this episode, Nevada Gray talks about her personal health journey, the problems with plants, and her carnivore diet: * Nevada's personal journey * PCOS and metabolic health struggles * Evolving who you are based on what you're learning and how you're living * Paleo low carb diet * Cauda Equina Syndrome * Waking up paralyzed * Symptoms of Cauda Equina Syndrome * How to fully recover from Cauda Equina Syndrome * Nevada's road to recovery * Finding encouragement through Shawn Stevenson's journey * Multifactorial conditions leading to Nevada's injury * Correcting muscle imbalances * Implementing a sleep protocol * Cravings during recovery * Hydration for recovery * Keto for neurodegenerative repair * Starting very high fat keto * "Cheating" with protein * Feeling good without vegetables * Nightshade toxicity * Removing seeds and skin from vegetables * High lectin foods * "The Plant Paradox" book * Plant-based pharmaceutical side effects * Oxalates * 3 factors for autoimmune conditions * Foods while eating 80% fat * Listening to your body * DiagnosisDiet.com * Food families and drug compounds * Elimination dieting * High lectin plants and insulin resistance * Going full-blown carnivore * Personal benefits of going carnivore * Weight loss stalls with traditional keto * The fiber myth * The gut and gas * How quickly the microbiome changes * Evolving personal carnivore * Nevada's typical food menu * Supplement-free * Biggest mistakes when starting carnivore * Timing foods with circadian rhythm * Weight loss without loose skin * Carnivore and insulin resistance * Gluconeogenesis as a demand-driven process * Carnivore for women * Why women gain weight on carnivore * Quality of proteins - important or not? * Tracking - necessary? * Why lower ketone numbers are good * Oxidative Priority Theory * Transitioning into carnivore * Food journaling for food addiction and inflammation * Carnivore eliminating cravings

In this episode, Julie Scholten talks about keto for breastfeeding moms: * Julie's personal story * Postpartum anxiety * Clean eating to treat colitis and anxiety * Anxiety and stress affecting milk supply * Ease in conception when going keto * Pregnancy nutrition while dealing with 24/7 morning sickness * Pregnancy supplements * Transitioning back to keto after birth * How to know if you're making enough breast milk * Pumping for supply * Difference in color and density of breast milk with keto * Foods to enhance milk supply * Supplements to boost milk supply * Add brewer's yeast and flaxseed to recipes to boost supply * Macros for breastfeeding moms * Importance of eating enough food * Carb intake for breastfeeding moms * The most important goals for breastfeeding moms * Getting back to pre-pregnancy weight * Managing postpartum anxiety with keto * Boosting energy for breastfeeding moms * Transitioning from breastfeeding macros to "regular" keto macros post-breastfeeding * Best advice for mamas who are breastfeeding and want to go keto

In this episode, Betty Jean Bell talks about retraining your brain to celebrate yourself: * Personal journey * Being bullied for a body * Leaning on food and future success for comfort and worth * Idea that "success = safety" * Believing that we need to look a certain way to be loved * Being mute for 18 months * What do YOU need to make yourself feel good * Your brain and your body love you * Focus on feeling good right now at the moment * The problem with "someday" goals * The beliefs that keep women stuck * Getting what you want with what you have right now * Mastering your mind * The "fixing" mentality * Thought habits * Mantras over affirmations * Reprogramming the neuropathways * Retraining the brain to celebrate yourself * Being uncomfortable with change * Honoring your own dream * Transformation requires a peer group that is on the same path as you * The team mentality * What is precious is a priority * Not taking "no" as an answer * Overhauling the "You Are A Babe" 12-week program * Ending body hatred * Reclaiming power around beauty * Finding self-confidence through Instagram * Learning how to take beautiful photos * Importance of external beauty to seeing yourself with love

In this episode, Dr. Anna Cabeca talks about the importance of alkalizing your keto diet: * Dr. Cabeca's personal story * The devastation of diagnoses * Acting based on love or fear * The effect grief has on physiology * Major and minor transformations * Getting into a flow * Becoming self-aware * Keto Green living * Alkalinity * Medicating ADD * Becoming "keto crazy" * Urine PH as a vital sign * What all creates an acidic urine PH * PH levels telling us how we handle life * Health benefits of alkaline urine PH * Getting alkaline PH while being keto * Being in tune with your heart's desires * Getting into ketosis is essential * Keto clean living * Women are completely different from men * Thyroid numbers improving * 10% fasting, 80% keto, 10% feasting * Metabolic flexibility * How long it takes to get into ketosis * The components of a keto green lifestyle * Maca root * Alkaline water * Green breakfast bowl * Sprouts for detoxing * Making sure there are alkalizers on every plate * Counting macros * Stress affecting blood sugar and ability to get into ketosis * "Get your Nancy Drew on!" * Using Weight Watchers points * How often to test urine PH * Go to bed and wake up alkaline * Feast days * Restriction fatigue * Working with Dr. Cabeca * "The Hormone Fix" book * Test, don't guess

In this episode, Antoinette Caruso talks about her holistic approach to health and longevity: * Food as medicine * Our bodies are designed to grow and heal * How food has changed throughout the years * Bacteria is necessary for good health * Why foods are devoid of nutrients * Knowing the source of where your food is coming from * Eating what is seasonal to where you are * Choosing the right foods for your body * Teeth and mental wellness * Mental illness and Westernized foods * Food based on heritage * What style of eating brings the best balance * Food journal to document how food is affecting the body and the mind * Food Intolerance Test * Why to retest every 6 months * What happens when you eat wheat * Bone broth * Hypothyroidism through diet * Autoimmune diseases and gut health * Mental issues and gut health * How to actually digest foods and absorb their nutrients * Small changes to nutrition and lifestyle to restore balance * Example of energy work * Universal energy * Vibrational thoughts and feelings * Honoring Divine conception * Epigenetics * Choices that make you well or sick * Doing energy work virtually * Rehealing and resealing the gut * Focused breathing

In this episode, Kristen Zurek talks about the body benefits of ballet-inspired barre workouts: * Kristen's evolution from dancer to barre instructor * What is barre * Body weight and alignment * Incorporating ballet movements * Body benefits of barre * Precision of movement * Barre for all levels of fitness * Exercise must feel good on the body * Intensity of barre * Music as motivation * Barre discrimination * Mind Body component of barre * Equipment for barre workouts * Studio workouts vs Streaming * Doing a barre workout without a bar * Barre with babies and kids * Lose the intimidation * Empowerment on all levels

In this episode, Matt Walrath talks about nutrition and fitness, coaching, and transformations that last: * How Matt started out in the fitness business * After the honeymoon phase of owning your business * Feeling like you have to use your degree * How to identify an energy vampire in your life * The "protection purge" * Building resilience * How energy vampires affect overall wellness * The "attack mind" * How mental health affects physical health transformations * Cortisol gets a bad rap * Sleep for whole body health * Centralizing fat storage * Difference between building resilience and being desensitized * Tips for developing a healthy mindset * Your results in life are your own choices * Difficult clients as your best teachers * Being able to identify your ideal client as a business owner * Feeling like a difficult client

In this episode, Sarah Fragoso talks about living authentically and learning to trust your body: * The overwhelm of daily life * Guilt when we don't "get it all done" * Sarah's personal mindfulness practice * Being intentional during meditation * Having a "spiritual IV" * Allowing yourself to feel negative emotions * Quick guided meditation with Sarah * Favorite guided meditations * Why we get hangry * Two hormones we have the most control over * Physiological side of being hangry * Hormonal imbalances * Constant change in hormones, and adapting to change * Listening to your body * Body acceptance * Full engagement living * The 4 Week Hangry program * Finding what works for you * Being your best friend * Opting out of overwhelm * Living in your authenticity * Food addictions * The sustainability of diets * Pros and cons of intuitive eating * Moving forward after identifying hormonal disruption * Developing trust in your body * Turning into your ACES

In this episode, Matt Gallant and Wade Lightheart talk about keto, diet cycling, and optimizing digestion: * Matt's 26-year journey with keto * "Anabolic Diet" book * 4 main health goals * Cycling carbs and cycling calories * Cycling for weight loss * Triggering survival mechanisms * Ghrelin - what it is and how it works * Extended calorie deprivation * Gaining more than 40 pounds of fat in 11 weeks * Women and weight maintenance * Understanding hormonal mechanisms * Strategic refeeds * Diets and food fears * Study on diet cycling * Feasting gene * The psychological benefits of cycling/refeeding * Making a list of your cravings * What happens to leptin during a refeed * How cravings destroy progress * How the body adapts to refeeds * Metabolic energy boosting * Sociological and physiological dysfunction of dieting * Importance of muscle mass * Strategy for refeeds when doing keto * Calorie deficits and refeeds * What happens to muscle during a refeed * Phases of keto-adaptation * When to start incorporating refeeds in a keto lifestyle * How to indulge on cravings without the negative consequences * Evolution of refeeds * When and how to use Masszymes, Gluten Guardian, and Hydrochloric acid (HCL) * The effects of undigested protein on the body * Digestion's impact on health and longevity * HCL production and age * HCL for inflammation * 3 areas where digestion goes wrong * ER visits and gastrointestinal issues * Lipase * Maximizing the benefits of refeed days * Probiotics on refeed days * Transient and colonizing probiotics * How to achieve perfect digestion * "The Longevity Code" book * Taking enzymes on an empty stomach * Gluten Guardian for dairy digestion * Eating socially * Vacation eating strategy * Weight-gaining factors * Correcting 99% of the populations' digestive issues

In this episode, Lisa Simone Richards talks about impostor syndrome, confidence, and the real reason we procrastinate. * Imposter Syndrome * The difference between information and transformation * How to get the most out of an Audible book for personal development * The root of Imposter Syndrome * The real reason you procrastinate * Why negative comments are actually awesome * The benefit of being polarizing * Where confidence comes from * One thing to do right now to overcome imposter syndrome

In this episode, Glenn Livingston talks about resolving binge eating once and for all. * Dr. Livingston's personal journey * Psychology behind eating * Obsessive thoughts about food * Reptilian brain * Components of processed foods * Super-sized stimuli * Emotional triggers for sweet, salty, and soft, chewy carbs * Mentally justifying cravings * Making food rules that you can live with * Drawing a line between constructive and destructive thoughts about food * Two types of deprivation * Tips for journaling and creating food rules * Creating rules that support mindfulness * Challenging the "pig" to prevent the element of surprise * Planning to eat for specific events * Character trumps willpower * "I'm the kind of person who..." * Developing a dual mindset * The problem with aiming for progress instead of perfection * Why it's important to yell at yourself * How to update your food rules * Reprogramming yourself to think like a permanently thin person * Decision fatigue * Rules vs. Guidelines for dangerous trigger points * Addiction to dieting * The "biological error" concept * Drugs in our food * The one thing you can do right now to stop binging

In this episode, Dr. Will Cole talks about functional medicine, inflammation, and healing. * Functional medicine vs mainstream medicine * The "functional range" of wellness * Identifying root cause issues * Defining the Inflammation Spectrum * Chronic issues all have an inflammatory component * One side of the Spectrum to the other side * Hope for diagnosis * Lifestyle choices that cause inflammation levels * Lack of inflammatory balance * Pregnancy and the Inflammation Spectrum * Fluctuations of inflammation * Taking the Inflammation Quiz throughout life * Additional testing recommendations * How quickly people can start feeling better * Larger trajectory of healing * Environmental toxins and inflammation * Changing genetic expression * Having kids take the Inflammation Quiz * The role of natural supplements in reducing inflammation * The Inflammation Spectrum tool box * Finding what you need to live your best life * Grace and clarity * Intentionally feeling great

In this episode, Autumn Smith talks about her journey from IBS and anxiety to healing with a Paleo diet. * Autumn's personal health struggles * Mental health struggles * Super fit but not well * Healing with Paleo * Difficulty in finding good snacks while traveling * Going hardcore with Paleo * Importance of being low carb for energy * 3 things to understand about diet and mental health * Identifying inflammation * Nutrient deficiencies * 3 days of tracking in cronometer for nutrient identification * Learning how to balance blood sugar * How our bodies respond to food is as unique as our fingerprints * Most protective foods for mental health issues * Autumn's green shake recipe * Understanding where ingredients come from * The truth about "free-range" and "grass-fed" * How the treatment of animals impacts the taste of the meat * Why to avoid encapsulated citric acid * Grass-fed meat as best food to protect against anxiety * Importance of Vitamin C in its whole form * Vitamin C as a natural adderall * Vitamin C for viral infections * The awesome power of apple cider vinegar * Acne and gut health * Moving cows around to stimulate grass growth and regenerate soil