Ep 113 – 2009 CrossFit Games Champion Tanya Wagner on Training through all Seasons of Life

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“It was awesome [her first CrossFit Games experience in 2008]…  There were no expectations and there was only one Games so nobody really knew what they were doing, and it was like, we really just wanted to see if what we were doing everyday was really CrossFit.  Like, ‘Is it- are we doing this right?’  Because all we’re doing is watching videos.  Yeah, so, we just kind of wanted to see where we—where things shook out.  And so, it was so cool.  It was so like, raw and real and unpredictable.  It was really cool.” – Tanya Wagner

2009 CrossFit Games champion Tanya Wagner has competed in the sport as an individual, on a team, and most recently at the 2019 Rogue Invitational, as a Legend.  Over the last ten years, she’s managed to strike a balance between competing, running her affiliate, commentating for the CrossFit Games, and raising her two children.

Inspired by the original “CrossFit Girls,” Tanya was a competitor at the second annual CrossFit Games in 2008, where she would narrowly miss a first place victory to Caity Henniger, who has since helped to grow Rogue Fitness into what it is today alongside her husband, Bill. Tanya would come back in 2009 to stand atop the podium and inspire future generations of CrossFit Games athletes.

I sat down with Tanya at the 2019 Rogue Invitational to learn more about what it’s like to be one of the original CrossFit champions, and to hear how her approach to training has evolved throughout the many changes in her life.

In this episode we discuss:

  • Tanya’s athletic background and how she got started with CrossFit
  • Her approach to training for the 2008 Games, and how a narrow loss fueled her training for 2009
  • Winning the 2009 CrossFit Games, and why she chose to switch to the team competition following that victory
  • What it was like to compete while pregnant
  • Making the transition from competitor to motherhood and getting back into CrossFit after giving birth
  • How Tanya got into commentating
  • Tanya’s current approach to the CrossFit Open
  • The life cycle of a CrossFit athlete
  • Her favorite part about being an affiliate owner
  • How Tanya keeps a positive mindset, and how she helps others do the same
  • The adjustments she made to her training routine leading up to the 2019 Rogue Invitational
  • Managing the stress and pressures of being a competitor
  • Tanya’s reactions to recent changes in the CrossFit Games season
  • Her advice to new moms returning to CrossFit
  • The lasting impact of Faith Rx’D and and the legacy of Becky Conzelman
  • Three things Tanya does on a regular basis that have the biggest positive impact on her health
  • One thing she struggles to implement that could have a big impact on her health
  • What a healthy life looks like to Tanya

You can follow Tanya on Facebook and Instagram.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is also brought to you by Butcher Box. Butcher Box delivers 100% grass-fed and finished beef, free-range organic chicken, and heritage-breed pork directly to your doorstep, on your schedule. You can order curated or custom boxes of meat, and they always come with recipe ideas for you to explore. Visit butcherbox.com/Julie to receive an exclusive offer for being a listener of Pursuing Health: the Ultimate BBQ Bundle (2 New York Strip Steaks, Baby Back Ribs, and 2 Lbs of Ground Beef) + $20 off your order!

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 112 – Eating for Longevity with Dr. Valter Longo

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I always say, if you cut yourself, within a couple weeks the repair is perfect and you go back to normal.  How is it possible that inside the body we don’t have any of this?  Right?  So, we just developed an outside repair mechanism but intra-, inside of the organism we do nothing about insulin resistance, liver–fatty liver, inflammation… There is no way.  So, the body has these repair mechanisms.  We just need learn how to trigger them, and trigger them in a way that can result in repair and regeneration, and we believe, also rejuvenation.” – Dr. Valter Longo

Dr. Valter Longo is a professor of Gerontology and Biological Sciences, and the Director of the Longevity Institute at the University of Southern California, and the Senior Group Leader of the IFOM Cancer Institute in Milan.  His studies focus on the fundamental mechanisms of aging in simple organisms and mice, and how they can be translated to humans.

After nearly 25 years of research alongside pioneering scientists, Dr. Longo has applied his extensive knowledge on aging, genetics, nutrition and disease to develop The Longevity Diet.  He believes that by following a low-protein pescatarian eating plan combined with periods of a fasting-mimicking diet, one can improve their cellular rejuvenation, increase their resistance to diabetes and other metabolic disorders, and extend their healthy lifespan.

I recently caught up with Dr. Longo to learn more about his Five Pillars of Longevity, and how his research has led him to believe that the key to increasing your “youth-span” lies in making long-term, sustainable changes to your nutrition.

In this episode we discuss:

  • How growing up in Italy influenced Dr. Longo’s interest in researching longevity
  • The increase of diabetes and cardiovascular disease among his own family members when they moved to the United States and shifted away from their traditional pescatarian diet
  • What it was like to work with experts such as Roy Walford and Caleb Finch early in his career, and how that shaped his later research
  • The lessons learned from caloric restriction in the Biosphere 2 project
  • How Dr. Longo looks at his research through the lens of youth-span and “juventology” vs. gerontology
  • The Five Pillars of Longevity
  • The ideal diet Dr. Longo believes we should be following based on these pillars
  • His recommendations on time restricted feeding and occasional inclusion of fasting-mimicking diets
  • Why he recommends a low protein diet for longevity, and how athletes should apply this principal
  • How our nutrient needs change as we age
  • Longo’s take on the ketogenic diet
  • How fasting-mimicking diets work from a biological perspective
  • The differing effects of fasting versus fasting-mimicking diets
  • Three things Dr. Longo does on a regular basis that have the biggest positive impact on his health
  • One thing he struggles to implement that could have a big impact on his health
  • What a healthy life looks like to Dr. Longo

You can follow Dr. Longo on Facebook, Instagram, and his website.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Butcher Box. Butcher Box delivers 100% grass-fed and finished beef, free-range organic chicken, and heritage-breed pork directly to your doorstep, on your schedule. You can order curated or custom boxes of meat, and they always come with recipe ideas for you to explore. Visit butcherbox.com/Julie to receive an exclusive offer for being a listener of Pursuing Health: the Ultimate BBQ Bundle (2 New York Strip Steaks, Baby Back Ribs, and 2 Lbs of Ground Beef) + $20 off your order!

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 111 – A New Model for Primary Care with Dr. Ken Rictor

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“Well, the one thing was the change in family medicine, and we started seeing family physicians being pushed out of the hospital systems in place of hospitalists.  And you had the decision to make whether you wanted to stay inpatient or you wanted to stay outpatient, and I chose to do outpatient, and that was fine, that was good, I thought I could make my biggest impact that way.   But where we really started seeing the changes was- it was taking more and more effort just to keep your head above water financially.  You had to see more people, you had more paperwork to do associated with that, more coding, more procedure coding, more regulations, more control of the insurance industry that was requiring you to do more and more to do the same job.  And so, I started seeing there’s going to be a critical mass here, there’s going to be a point where I cannot physically see as many people as I need to see and keep my head above water, as it would be.  And then there started to be a breakdown care, where I was not able to spend the time I wanted. I was habitually running an hour to an hour and a half late because I was trying to give that care and the system was not allowing me to do that.” – Dr. Ken Rictor

Dr. Ken Rictor is the founder, owner and sole physician at Scotland Family Medicine, a Pennsylvania-based family medicine practice using the Direct Primary Care (DPC) model.  Dr. Rictor graduated with honors from the University of Maryland Medical School in 1985 and completed his residency at the Washington Hospital in Washington, PA in 1988.

Upon the completion of his residency, Dr. Rictor immediately opened his own private practice and enjoyed helping a broad scope of patients as a family physician.  Over time, he witnessed the healthcare system making dramatic changes and the role family doctors becoming more limited, with many private practices being bought out by larger hospitals.   As insurance contributed to increasing costs, Dr. Rictor fought to keep up with increasing paperwork and overhead, and decreasing time with patients.

After 25 years of practice, he made the choice to convert  to a Direct Primary Care model in an effort to enhance his patients’ experience and reduce overall cost.  Since making the switch, he’s noticed an improved relationship with his patients, and his patients have benefited from high-quality, affordable care.

I sat down with Dr. Rictor after attending the Hint Summit in San Francisco to learn how he made the choice to switch to Direct Primary Care, the benefits he and his patients enjoy from this model of practice, and some of the commonalities he sees between CrossFit and DPC.

In this episode we discuss:

  • What led Dr. Rictor to pursue a career in medicine
  • His early experience with family medicine and the changes he’s seen in primary care and healthcare over his career
  • How he saw other family practitioners changing their practice and shifting towards salaried positions at hospital-owned practices
  • How Dr. Rictor got into Direct Primary Care (DPC)
  • What is Direct Primary Care
  • How DPC works alongside insurance
  • The advantages of DPC for patients and physicians
  • The patient experience and costs of using a DPC model versus an insurance-based model
  • What making the transition to DPC was like for his practice and his patients
  • How Dr. Rictor heard about CrossFit and came to join an affiliate, and the changes he’s experienced since joining
  • His athletic background
  • The commonalities between Direct Primary Care and CrossFit
  • Where Dr. Rictor hopes to see primary care in the next 5-10 years
  • How people can find DPC practitioners
  • Three things Dr. Rictor does on a regular basis that have the biggest positive impact on his health
  • One thing he struggles to implement that could have a big impact on his health
  • What a healthy life looks like to Dr. Rictor

You can follow Dr. Rictor on Facebook and on YouTube at Curbside Consult with Dr. Ken Rictor.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.

 


Ep 110 – Kara Saunders on CrossFit and Expecting Baby She-Bear

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“But I had been working very closely on- holistically- on keeping my hormones and all those types of things- that’s always been really important to me- on keeping those kinds of things where they should be.  And so, then I kind of wasn’t surprised, but I still thought, “Oh how on Earth is my body capable of that after a grueling CrossFit Games week?” But then I was also… I was pleasantly surprised and really excited and I went, “Okay, this is obviously where I’m supposed to be for now.” And I thought, “I’m pretty sure I’m going to want to compete again, but I’m just gonna take it day by day,” because you don’t know how it will play out.  And I’ve just done that really since it happened.  You know, I just promised myself that I would accept and enjoy where I’m at and not sort of focus on where I’ve been or where I’m going to be, and just kind of enjoy the process and be grateful for the fact, for one, that I even have the capability of being pregnant because that can a feat in itself.” – Kara Saunders

Kara Saunders is a seven-time CrossFit Games veteran with four top-10 finishes under her belt, including 2nd place in 2017 and 4th place in 2018.  Growing up as an only child until the age of 13, she naturally found herself turning to sports for entertainment, her favorite being swimming.  At 19, a personal trainer introduced her to CrossFit, and Kara’s raw talent, hard work, and discipline quickly led her to success in the sport.

Not only is Kara a decorated Games athlete, in 2017, she also became an affiliate owner, opening the doors to CrossFit Kova, in Brisbane, Australia, where she resides with her husband Matt.

These days, Kara is taking a different approach to her training- shortly after the 2018 Games, she became pregnant with her first child.  We caught up to discuss what it’s like to make the transition from competitive athlete to expectant mother, the training and nutrition practices Kara is applying to foster a healthy pregnancy, and how Kara is drawing from her CrossFit Games experience to balance the stress of being a business owner and first-time mom.

In this episode we discuss:

  • Where Kara is currently at with her pregnancy, and what her experience has been like thus far
  • Managing her hormones and the impact of stress on her menstrual cycle while training for the Games
  • How Kara’s mindset has shifted now that she’s no longer training at a competitive level
  • Her approach to training during her pregnancy
  • Kara’s approach to nutrition throughout her pregnancy and how that differs from when she was competing
  • The other lifestyle tools Kara is using to help manage pregnancy symptoms
  • Kara’s favorite highlights from her competition career
  • How preparing for the unknown and unknowable of the CrossFit Games helped her prepare for pregnancy
  • What’s new with Kara: moving her affiliate, her house, and continuing her education
  • A typical day for Kara
  • Three things she does on a regular basis that have the biggest positive impact on her health
  • One thing she struggles to implement that could have a big impact on her health
  • What a healthy life looks like to Kara

You can follow Kara on YouTube and Instagram.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

 

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 109 – All About Functional Medicine with Dr. Elizabeth Bradley, Medical Director of the Cleveland Clinic Center for Functional Medicine

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So, [with] functional medicine we look at the root cause of why someone has a chronic disease or illness, and we dive much deeper in looking at not only lifestyle which is the fundamental basis of it.  So, looking at sleep, nutrition, exercise, relationships. And then trying to see if there’s other environmental toxins, genetic underpinnings, that could be making the patient ill at that moment. And then look back to see, because we always find that it’s compounded. I always find they’re so multiple, it’s not just one thing typically, and so we see a lot of autoimmune diseases, a lot of gastrointestinal diseases.  But a lot of times it could have been trauma earlier in someone’s life.  And then studies are now showing [that] early trauma is increasing the risk of autoimmune diseases later in life.  So, what we’re doing is really diving much deeper and we call it a different lens than what I might have done when I was an internist. – Dr. Elizabeth Bradley

In July 2017, Elizabeth Bradley, MD, stepped into her role as Medical Director of the Cleveland Clinic Center for Functional Medicine.  She brought with her a wealth of knowledge and experience as a dietitian, internist, and a certified Functional Medicine physician.

Dr. Bradley earned her undergraduate and graduate degrees in nutrition from Cornell University and Tufts University, respectively. She started her career as a clinical dietitian at Massachusetts General Hospital, but after 6 years decided she wanted to pursue further training as a physician.  She went on to earn her medical degree and complete residency training in Internal Medicine at Dartmouth.

After years of practicing Internal Medicine, Dr. Bradley’s passion for nutrition led her to find Functional Medicine and ultimately brought her to the Cleveland Clinic to direct the nation’s first academic Center for Functional Medicine.  In her role as Medical Director, Dr. Bradley is able to support the advancement of Functional Medicine through research and education while helping patients achieve optimal health through a multi-faceted approach.  She has truly come full circle and enjoys practicing as a physician that starts by using the premise that food is medicine.

I recently sat down with Dr. Bradley to chat about all things Functional Medicine, from how her own career path led her to where she is today, how the Center for Functional Medicine has evolved over the past 5 years and it’s role in bringing a Functional Medicine approach to the mainstream, and how interested practitioners and patients can become involved.

Dr. Bradley’s bio was adapted from clevelandclinic.org

In this episode we discuss:

  • Dr. Bradley’s background and how she became interested in nutrition
  • How her nutrition experience influenced her time in medical school and her internal medicine practice
  • How Dr. Bradley got into functional medicine training
  • A general overview of functional medicine
  • Starting a functional medicine practice in a traditional medical setting
  • The evolution of the Cleveland Clinic Center for Functional Medicine
  • How Dr. Bradley approaches someone who doesn’t understand the value of functional medicine
  • Research the Cleveland Clinic is working on to support functional medicine
  • Group visits: how they work, and their advantages and benefits
  • How Dr. Bradley sees functional medicine fitting into a primary care setting
  • Some of the challenges of collaborating with other medical departments
  • The differences between complementary, integrative, alternative and functional medicine
  • Her advice to patients who are interested in pursuing functional medical care
  • How practitioners can become involved in functional medicine
  • Bradley’s vision for the Cleveland Clinic Center for Functional Medicine
  • Three things Dr. Bradley does on a regular basis that have the biggest positive impact on her health
  • One thing she struggles to implement that could have a big impact on her health
  • What a healthy life looks like to her

You can follow Dr. Bradley on LinkedIn.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 108 – Training Smarter, not Harder: Prevention and Recovery from Injury with Pure Physio

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I think it’s, too, just getting people used to what physical therapy means to us, and I think that’s a little bit different than what they’ve seen in the past, where, it’s their grandma had a hip replacement, and that’s what they think of physical therapy.  So, we’re trying to just kind of change the mindset not only here but hopefully through our social networks and things like that of kind of what PTs are capable of doing and what our scope of practice is, essentially.  And I’m sure that’s the same in the primary care world as far as looking at people as a whole and taking a much more in-depth look at them as a person and their activity levels and their training and their nutrition and all that kind of stuff. And hopefully we’re kind of that physical medicine side of things that helps bridges the gap for people.” – Matt Stevens, DPT

In this episode of Pursuing Health, I chat with two of my good friends and physical therapists, Matt Stevens, DPT and Ryan Summers, DPT, CSCS of Pure Physio.

Matt and Ryan share the mindset that physical therapy plays an important role not just in rehab and recovery, but also in optimizing performance.  Their approach focuses on one-on-one, individualized attention and includes both corrective exercises to address movement dysfunction and functional training to prevent reoccurring injuries.  At their practice in Strongsville, OH, they work with a wide range of clients, from elite endurance and CrossFit Games athletes to weekend warriors.

Matt, Ryan and I had a great conversation about the implications of life stressors on training readiness, the need to sometimes lower the intensity, and how everything from manual therapy to mindset can build a hedge against sickness.

In this episode we discuss:

  • How Matt and Ryan decided to become physical therapists
  • What led Matt to open Pure Physio
  • How Matt and Ryan went from being business competitors to business partners
  • How Pure Physio is bridging the gap between sickcare and healthcare
  • The approach Pure Physio uses to treat patients who are interested in injury prevention and general longevity
  • Commonalities Matt and Ryan see among their patients, especially those who participate in CrossFit
  • The health implications of burning the candle at both ends and the need for balance
  • How can athletes in their 40’s, 50’s, 60’s and beyond can maximize their training longevity
  • The importance of individually assessing not only movement patterns, but also how your body is feeling and adjusting training intensity as necessary
  • How to directly access physical therapy care and start with physical therapy before progressing to more invasive treatments
  • The importance of addressing problems to prevent injury and properly re-introducing loading after injury
  • Myths about rest
  • What Matt and Ryan’s day-to-day looks like, and their own experience with injuries
  • The power of the mind
  • How being hyper-focused on optimizing health can become a stressor
  • Three things Matt and Ryan do on a regular basis that have the biggest positive impact on their health
  • One thing they struggle to implement that could have a big impact on their health
  • What a healthy life looks like to Matt and Ryan

You can follow Pure Physio on Facebook, Instagram, and YouTube.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.

 

 


Ep 107 – Play the Hand You’re Dealt: Choosing to Thrive Despite a Rare Genetic Condition and Congenital Heart Defect with Stephen Douglas

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“I had seen all these different elements come into play of how fitness can impact your life and how CrossFit was working for some people and how bodybuilding was working for some and now even the [Tough Mudder] races.  And it was like, okay, now I have some tools. I have a reason to do it. Let’s go.  And that’s really when I started training almost every single day and started seeing some pretty quick changes, and it’s just amazing because I realized, ok, yeah there’s a lot of things that I can’t help. There are a lot of things that were taken out of my control very early, but I’m not gonna focus on that, I’m gonna focus on what God has given me the ability to impact. I can choose how I use my time.  I can choose what my activities are.  Doctors, they can tell me, okay, your lungs are only working at 50 or 60%.  Your heart is only working at 50%. They can’t tell me what I’m gonna do with that 50 or 60%… and it’s been a crazy ride. – Stephen Douglas

From the day he was born, Stephen Douglas has faced more obstacles than the average person.  Diagnosed at birth with a heart defect, Tetralogy of Fallot, Stephen underwent open heart surgery at just 7 months of age.  Throughout his early childhood, his heart condition, combined with asthma, meant Stephen had to be cautious not to exert himself too much physically or participate in contact sports.

At the age of 10, Stephen was dealt another challenge after his dentist found a cyst growing in his jaw.  He was diagnosed with Gorlin syndrome, a genetic disorder that causes thousands of skin cancers, jaw cysts, and bone cysts.  He underwent treatment for the condition, but the numerous painful procedures and surgeries led him into a deep depression which persisted through his teen years.  Stephen stopped physical and social activity, gained weight, and his blood pressure increased.  By the age of 20 he weighed 300 pounds.  His doctor told him he needed to make a change.

Stephen Douglas

Inspired by athletes he saw while watching the CrossFit Games on television, Stephen began to make small changes which led to a cascade of events that helped him lose over 85 pounds.  In the process, he was able to lower his blood pressure, experience relief from his asthma symptoms, forge new relationships, and get in the best shape of his life.

I sat down with Stephen to learn more about what it’s like to deal with a scary medical diagnosis as a child and how he gained the tools he needed to make the transition from a sedentary lifestyle to a thriving one.

In this episode we discuss:

  • The health obstacles Stephen encountered at birth
  • His diagnosis with Gorlin syndrome at age 10
  • Stephen’s lapse into depression, weight gain, and high blood pressure
  • What one doctor said that triggered a turning point for Stephen
  • How he found CrossFit
  • How a Tough Mudder with friends cemented his desire to change his lifestyle
  • The steps Stephen took to start his fitness journey, and the changes he’s witnessed
  • What tools Stephen used to change his mindset from that of a victim to one of empowerment
  • How he overcomes days when he feels down or like he might fall back into old habits
  • His current health status
  • Advice he would give to others to help them through a low point in their lives
  • Three things Stephen does on a regular basis that has the biggest positive impact on his health
  • One thing he struggles to implement that could have a big impact on his health
  • What a healthy life looks like to Stephen

Links:

You can follow Stephen on Instagram.

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 106 – Saxon & Spencer Panchik: Keeping Fitness a Family Affair

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I think that’s super important, to have just great people around you to train with, especially brothers.  You can say whatever you need to say to each other, and no feelings will be hurt.  But not just that but, you know, those two years, junior and senior year, again we were still… I think I weighed 150 pounds and I wasn’t ready to lift heavy loads.  So, what Scott had us do, we modified everything back.  I don’t think I even had muscle-ups down at the time, and we just cut everything back.  He said, ‘I don’t care how light you need to go, but I want you to kick my butt in every workout.’ – Saxon Panchik

Twin brothers Saxon Panchik and Spencer Panchik, along with their older brother, Scott Panchik, are quickly becoming a something of a CrossFit dynasty.

Growing up, all the Panchik kids were exceptionally active, playing football, basketball, wrestling and more, until a near-deadly childhood hiking accident landed both Saxon and Spencer in the hospital with multiple injuries.  Unable to return to the contact sports they loved, Saxon and Spencer shifted their focus towards a new sport: CrossFit.

As they got older, Saxon and Spencer watched closely as Scott worked with their dad to open CrossFit Mentality, learning the ins and outs of running a business and gaining first-hand coaching experience that would pave the way for them to open their own affiliate, CrossFit Cliffside.  They also trained alongside Scott as he prepared for the CrossFit Games, scaling workouts to maximize intensity and pushing each other to improve every session.

These days, Saxon and Spencer are elite competitive athletes in their own right:  in 2018 both finished in the top 20 at the highly competitive Central Regional, and Saxon went on to compete at the 2018 CrossFit Games, finishing 19th.

I recently caught up with Saxon and Spencer to learn what it’s like to compete against and alongside family, what they’re doing to prepare for the 2019 Games season, and what it’s like to make the leap from athlete to affiliate owner.

In this episode we discuss:

  • What is was like growing up in Panchik household
  • The sports Spencer and Saxon gravitated to as they were growing up
  • How a childhood hiking accident shifted their athletic focus to CrossFit
  • Making the move to Cleveland and learning how to open an affiliate from their family
  • The importance of intensity
  • Coaching strategies Spencer and Saxon use to help their athletes scale
  • Coaching tips they’ve picked up from watching their dad and their brother Scott
  • How Spencer and Saxon made the decision to open their own affiliate, CrossFit CliffSide
  • The best advice Scott gave them about opening an affiliate
  • Some of their favorite memories from competing in team events as a family
  • What it was like to have three Panchik brothers competing at the 2018 Central Regional
  • How the Panchik brothers feed off each other and share tips during training and competition
  • Spencer and Saxon’s thoughts and approach to the 2019 season with the new Games qualification format
  • Their current training regimen
  • The advice Spencer and Saxon would give to others opening an affiliate
  • Long term goals they have for their gym
  • Three things Spencer and Saxon do on a regular basis that have the biggest positive impact on their health
  • One thing they struggle to implement that could have a big impact on their health
  • What a healthy life looks like to Spencer and Saxon

You can follow Saxon via Facebook, Instagram, and Twitter.  You can follow Spencer via Facebook, Instagram, and Twitter.  You can follow their affiliate, CrossFit Cliffside, via their website, Facebook, and Instagram.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 105 – Sleep, Stress, and Brain Health with Dr. Nate Bergman

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I mean stress is like an illness.  It’s like this black box, we don’t have a lot of names for it, we should probably instead of saying stress we should… like Eskimos have 20 words for snow, we should probably have like financial stress and relationship stress, and within relationships, there’s parent and partner, and child, all the different qualities of stress.  Because everybody has some, and as you know, some is good.  But stress, like persistently elevated cortisol with a lack of reciprocal or protective hormones like testosterone, estrogen, things like that literally shreds the brain, like literally just atrophies parts of the brain. – Dr. Nate Bergman

Nate Bergman, DO, MBA, is trained in internal medicine, geriatrics, and functional medicine and is passionate about using a multidimensional approach to prevent and reverse cognitive decline that emphasizes root causes including sleep, exercise, nutrition, and stress management.

Dr. Bergman’s knowledge and experience with treating cognitive decline comes not only from his research and his time on staff at the Cleveland Clinic Center for Functional Medicine; he also has first-hand experience.

While completing his medical training, Dr. Bergman struggled with severe memory loss.  With the support of his family and a functional medicine approach that addressed the root causes of his symptoms, he was able to overcome this challenge, and today believes his brain is functioning the best it ever has in his adult life.   His personal experience served to further cement his drive to study and treat patients who suffer from cognitive decline.

Today, Dr. Bergman continues to focus on brain health and the early prevention and treatment of Alzheimer’s disease as the Chief Scientific Wellness Officer at the Kemper Center for Cognitive Health and Wellness.  We recently sat down to talk about how he made the decision to pursue osteopathic and functional medicine, the impact of sleep and stress on brain health, and his hopes for the future of Alzheimer’s research.

In this episode we discuss:

  • Dr. Bergman’s interests and background growing up, and how he became interested in medicine
  • Why he chose to become a Doctor of Osteopathic Medicine over a Medical Doctor, and the difference between the two
  • What led Dr. Bergman to pursue residency in Internal Medicine and fellowship in Geriatrics
  • His own experience with memory issues during his residency training
  • How he transitioned to Functional Medicine
  • The meaning of cognitive health, and how Dr. Bergman approaches treatment
  • The relationship between sleep apnea and brain health
  • The different types of stress, and how they impact brain health
  • Bergman’s view on the pathogenesis of Alzheimer’s
  • His role as Chief Scientific Wellness Officer at the Kemper Center for Cognitive Health and Wellness
  • His hope for the future of Alzheimer’s and brain health research and care
  • Three things Dr. Bergman does on a regular basis that have the biggest positive impact on his health
  • One thing he struggles to implement that could have a big impact on his health
  • What a healthy life looks like to him

You can follow Dr. Bergman via his website, Facebook, and his podcast, Evolving Past Alzheimer’s.

Links:

Related Episodes:

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Siete Foods. When Veronica Garza was facing a series of major health challenges as a teenager, her entire family of seven jumped on board to help. Together, they adopted a low-inflammation, grain free diet. As a Mexican-American family living in south Texas, they couldn’t imagine life without tortillas and it wasn’t long before Veronica came up with a delicious solution and Siete Foods was born. Visit www.sietefoods.com to try some of their delicious grain-free, dairy-free and paleo-friendly tortillas, tortilla chips, quesos, and hot sauces yourself and use code Julie19 for 10% off your order.

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 104 – Physical Therapist & CrossFit Games Athlete Amanda Barnhart

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“I love incorporating one on myself, I experiment a lot with myself.  And if I can feel something myself, like, ‘I was having this knee pain, and I did this and it really worked and, you know, try it,’ I think that relation to people helps a lot. I’m not relating to them as a CrossFit Games athlete, I’m relating to them as a person who moves and has the same pains that they do even though we have different goals… so that’s my favorite part about working with CrossFitters and just being a PT and understanding how the body does certain things, but it also digs a rabbit hole because there’s so much more I want to learn…”  – Amanda Barnhart

Amanda Barnhart took the CrossFit world by surprise at the 2018 Central Regional where, as a virtually unknown athlete, she dominated the competition, winning three events and finishing third for the weekend.

Her success was no accident: a lifelong athlete, Amanda grew up as a gymnast, volleyball player, and runner, and she swam Division 1 at Cleveland State University.  Since starting CrossFit in 2013, she’s made four appearances at Regionals, twice on a team and twice as an individual.

Amanda is also a practicing Doctor of Physical Therapy, and she works hard to balance time spent with patients and time spent training.  She finds that lessons she’s learned in her own competitive athletic experience carry over to everyday athletes and vice versa.

Leading up to the 2018 CrossFit Games, Amanda worked hard on her mindset to eliminate any doubt as to whether she belonged among such an elite caliber of athletes.  She would finish a solid 15th in her rookie appearance and has been training all year with anticipation of performing even better in the 2019 season.

I caught up with Amanda to chat about what has led to her success as a CrossFit Games athlete, what she learned in her 2018 season, and how she hopes to continue to blend her physical therapy and CrossFit careers.

In this episode we discuss:

  • Amanda’s athletic background and how she fell in love with weightlifting
  • How she got started with CrossFit, and when she decided to compete
  • Learning to balance physical therapy school and training
  • Her first individual experience at Regionals and how her training changed going into 2018
  • Amanda’s self-doubt as she chose to work part-time and train for the Games
  • Her reflections on the 2018 competition season
  • Her experience with physical therapy as a patient and rebuilding her shoulder strength
  • Her reaction to changes in the CrossFit Games qualifying process and Amanda’s goals for the 2019 season
  • A typical day for Amanda including her nutrition, training, and sleep habits
  • Long term goals she’s working towards
  • The advice she’s constantly giving to patients
  • Three things Amanda does on a regular basis that have the biggest positive impact on her health
  • One thing she struggles to implement that could have a big impact on her health
  • What a healthy life looks like to her

You can follow Amanda on Instagram.

Links:

Related Episodes:

Ep 14 – Camille Leblanc-Bazinet on moving forward, engineering, and body image

Ep 47 – Coffee Talk with Katrin, Jen, and Kelley at the Reebok Athlete Summit

Ep 56 – Katrín Davíðsdóttir and Ben Bergeron on the Process of Creating a Champion

Ep 74 – Brooke Wells & Jessica Griffith on Forging Friendships & Striking a Balance

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 103 – What to Eat When with Dr. Michael Roizen

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If you look at the data really carefully now, we’re not sure but we think that aging can be… we’re slowing it now, we’re doing what we call rejuvenation.  Meaning, if you slow the rate of aging by physical activity, by food choices, by stress management, you can probably be 30 years younger than your calendar age at age 55.  So, at age 55 you can be functionally 25.  But we’re undergoing -there’s a real sense in the aging community- the amount of money in aging research has now logarithmically expanded for about 25 years and that’s beginning to turn the concept of what aging is, the research is, to the point where maybe we can get much younger than our calendar age.” – Dr. Michael Roizen

Michael F. Roizen, MD, is an internist and anesthesiologist who is passionate about helping people choose to live younger and healthier lives.

He is the Chief Wellness Officer at Cleveland Clinic, the co-founder of RealAge Inc, a five-time number one New York Times best-selling author, and the Chief Medical Consultant on the Dr. Oz Show.  An accomplished lecturer, researcher, CEO, television personality and author, Dr. Roizen’s myriad achievements are too numerous to count.

Dr. Roizen continues to practice internal medicine, using the RealAge metric to motivate his patients. He routinely sees patients who are in the midst of struggling with tobacco, heart, diabetic or arthritic problems and coaches them with simple (but persistent) lifestyle changes to be able to live, feel, look and be years younger. He really enjoys getting them to throw away their medications when they no longer need them, and teaches the role of food and other simple steps in reversing disease processes.

I had the opportunity to work with Dr. Roizen during my medical school studies, and I was thrilled to catch up with him at his home to talk about the benefits he’s witnessed since Cleveland Clinic implemented an Employee Health Plan, the most important lifestyle factors we can change to improve our overall health and wellness, and his take on What to Eat When.

Bio adapted from ClevelandClinic.org

In this episode we discuss:

  • How implementing an Employee Health Plan has saved Cleveland Clinic AND employees money, and how the savings continue to multiply as employees get healthier
  • Dr. Roizen’s thoughts on the challenge of implementing a similar program on a national level, and why he expects we will see it begin at the state level
  • Dr. Roizen’s background: what sparked his interest in medicine and how he ultimately decided to focus on wellness
  • The most important factors for reducing your RealAge
  • How dedicated exercise vs physical activity throughout day can impact your overall physiological age
  • What we can do to buffer the effects of stressful events on our health
  • Habits Dr. Roizen includes in his daily life to improve his longevity
  • Dr. Roizen’s exercise routine and the lessons he learned from his time as a competitive squash player
  • His stress management practice
  • The supplements Dr. Roizen takes on a regular basis
  • Dr. Roizen’s advice to eat when the sun is out
  • How shift workers can adhere to this advice, and his plans to carry out a study with nurses in order to collect more data
  • A typical day of food for Dr. Roizen
  • His take on coffee and health
  • Three things Dr. Roizen does on a regular basis that have the biggest positive impact on his health
  • One thing he struggles to implement that could have a big impact on his health
  • What a healthy life looks like to him

You can follow Dr. Roizen on InstagramFacebook, and Twitter.  You can purchase of copy of his most recent book, What to Eat When, here.

Links:

Related Episodes:

Ep 07 – Dr. Mark Hyman on Functional Medicine, the future, and community

Ep 38 – Micronutrients and Quality Supplementation with Oliver Amdrup and Julius Heslet

Ep 66 – Cleveland Clinic CEO Dr. Toby Cosgrove on Lifestyle, Healthcare, and Persistence

Ep 96 – A Hospital Affiliate: Kirby Medical Center and CrossFit KMC

Ep 99 – Dr. Axel Pflueger on Fighting Chronic Disease with Fitness

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by the HealthySelf ResetJoin us for our third annual FREE HealthSelf Reset – a 28 day kickstart to nourishing your body with real food and movement brought to you by Julie, her husband and fellow family and functional medicine physician Dr. Dani Urcuyo, and functional dietitian Brigid Titgemeier. Registration is open now, and the Reset kicks off January 14th!

This episode is also brought to you by TRAIN with Julie Foucher – comprehensive and efficient programming in 60 minutes, 5 days per week. The programming includes warm ups, cool downs, and active recovery sessions written by Matthew Stevens, DPT, pre-programmed timers to keep you on track, and a supportive online community of other busy, high achieving individuals that help one another stay accountable to their training. Sign up before January 14th to get 20% off the monthly subscription fee for ALL of 2019!

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.


Ep 102 – Jason Khalipa and the AMRAP Mentality

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“I wasn’t being present and focused, specifically around the family, that’s where it was most impactful.  And, when I looked at my fitness career, I was like, ‘man, the best workouts I get are when I’m against the clock,’ right?  That’s really what CrossFit innovated in my opinion, was working out against the clock.  Because for so many years we’d go around the gym, do a little bit of this, little bit of that, and it was fine.  But as soon as you added the layer of a clock, it added a competitive spirit.  So, I started taking that clock to everything I was doing, from doing this with you, to playing with my kids, to being with my wife at dinner.  I’m being present, I’m boing focused, I’m working hard in this time frame that I set, and then I switch gears to the next focus.  So maybe in the morning, it’s a workout: I’m focused.  Then it’s time with the kids.  Then it’s this, then it’s that.  When I’m at work, be at work, when I’m home be at home.  And for anybody who exercises, I just think it’s a really easy analogy for them to think about.” – Jason Khalipa

Jason Khalipa is a decorated CrossFit athlete, well-known for his 8 appearances at the CrossFit Games and multiple podium finishes, including the title of Fittest Man on Earth in 2008. For 7 years, Jason competed as an individual, and in 2015 he shifted his focus to team competition in order to spend more time with his family.

2016 brought even bigger changes for Jason, when his daughter, Ava, was diagnosed with leukemia at the age of four.  Together with his wife Ashley, his son Kaden, and their extended family, Jason turned his focus to helping his daughter regain her health, applying many of the lessons he had learned as a CrossFit Games competitor.

Today Ava is cancer-free, and Jason continues to work to find balance in the time spent on his training, his business, and his family.  He uses an “AMRAP Mentality” approach, in which he strives to focus solely on the task at hand for a given period of time in order to be fully present and bring his best self to the table.

I had the opportunity to sit down with Jason at his home in California to chat about how his experiences as a competitive athlete, father, and entrepreneur have helped him develop a balanced mindset that empowers him to be the be as successful as possible in all arenas of life.

In this episode we discuss:

  • The changes in the way Jason is allocating his time now that he’s not training for the CrossFit Games
  • The transition from training for the Games to where he is now: how Jason knew it was time to move on
  • Lessons he learned through competing that have carried over into daily life
  • What it was like to process and overcome his daughter Ava’s leukemia diagnosis, and how that challenge changed him
  • Ways the healthcare system could better support families dealing with serious illnesses
  • The importance of building a hedge against adversity through fitness, relationships and finances
  • Jason’s advice to others on how they can support friends going through difficult times
  • The origin of the AMRAP Mentality
  • How he handles distractions and brings himself back to focusing on the task at hand
  • How Jason determines his “why” and uses that to set his daily agenda
  • Factors that have helped him to build a successful business
  • A typical day for Jason
  • Three things Jason does on a regular basis that have the biggest positive impact on his health
  • One thing he struggles to implement that could have a big impact on his health
  • What a healthy life looks like to him

You can follow Jason via his website, on Instagram, Facebook, YouTube and on Twitter.  You can purchase of copy of his new book, As Many Reps As Possible, here. 100% of proceeds from all books purchased through pre-order before January 8, 2019 will go to NEGU – Jessie Reese Foundation supporting children fighting cancer.

Links:

Related Episodes:

Ep 01 – Rich Froning on Competition, Shifting Priorities and Discovering His Purpose

Ep 04 – Hillary Froning and Ashley Khalipa on CrossFit’s impact on their lives and families

Ep 41 – Graham and Savanna Holmberg: From Fittest Man, to Faith and Family

Ep 49 – Ben Smith on why he trains and the evolution of The CrossFit Games

Ep 84 – Chasing Excellence with Ben Bergeron

Ep 91 – Mind Over Matter: Improving Performance in Athletics and Beyond with Sports Psychiatrist Dr. MaryEllen Eller

Ep 101 – Building a Champion Mindset with Dr. Joe Janesz

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday.

This episode is brought to you by Thrive Market. By cutting out the middle man, Thrive Market delivers your favorite healthy food and lifestyle products to your doorstep at 25-50% lower cost than you would spend in the grocery store. Visit http://www.thrivemarket.com/ph to receive an exclusive offer from Thrive Market for being a listener of Pursuing Health: 25% off your first order + a free 30 day trial!

This episode is also brought to you by Butcher Box. Butcher Box delivers 100% grass-fed and finished beef, free-range organic chicken, and heritage-breed pork directly to your doorstep, on your schedule. You can order curated or custom boxes of meat, and they always come with recipe ideas for you to explore. Visit butcherbox.com/Julie to receive an exclusive offer for being a listener of Pursuing Health: $20 off your order + a free order of bacon!

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.