#10 - Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Fuhrman

#10 - Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Fuhrman

Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, we learn what makes them flip the switch to achieve great feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior.

In today's episode, I interview Dr. Joel Fuhrman, an internationally recognized expert on nutrition and natural healing as well as an author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include: Eat to Live; Super Immunity; The End of Diabetes; The Eat to Live Cookbook; The End of Dieting; and The End of Heart Disease.

Dr. Fuhrman’s books Eat to Live and The End of Dieting not only have become the pillars of the nutrition world but they have also led to the transformation of millions, including the lives of my clients. I typically gift about 100 copies of his book, The End of Dieting, to my clients, friends, and family each year.

Dr. Fuhrman specializes in preventing and reversing disease through nutritional methods. He is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division. Dr. Fuhrman coined the term “Nutritarian” to describe a nutrient-dense he has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition…..and I have witnessed this first hand.

Dr. Fuhrman has received the St. Joseph’s Family Practice Resident’s Teaching Award for his contribution to the education of family practice residents; and a C3 Cardiology Global Health Award for teaching nutritional science to cardiologists. In addition to his medical practice in New Jersey, Dr. Fuhrman also operates the Eat To Live Retreat in San Diego. At this residential facility, people from all over the world come to stay for 4-12 weeks to recover from conditions ranging from cardiovascular disease to autoimmune disease, food addiction and more.

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During our interview, we discussed:

-how we can build immunity against COVID-19 and any future viral threats
-our allusions of health based on muscle definition and strength
-how we can reverse disease (and, yes, I said reverse)
-the truth about medicine and the fallacy of hope and long term health it provides
-why you need to know about IGF-1
-the myths about oils
-the role of toxic hunger
-the misconceptions about metabolism and what you should really be striving for
-the myths about the calories in, calories out argument
-the real path to achieving sustainable weight loss and optimal health.

To learn more about Dr. Fuhrman, check out his nutrition website or say hello on Twitter, Instagram, or Facebook!

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Listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!

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“Health is normal. The human body is a self-repairing, self-defending, self-healing marvel. Disease is relatively difficult to induce, considering the body's powerful immune system. However, this complicated and delicate machinery can be damaged if fed the wrong fuel during the formative years..”

— Dr. Joel Fuhrman, the bestselling author of the book, Eat for Life

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#9 - Sitting with Ourselves During the Covid-19 Crisis (Psychotherapist Jill Bajorek)

#9 - Sitting with Ourselves During the Covid-19 Crisis (Psychotherapist Jill Bajorek)

Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of filmmakers, writers, and industry icons. Essentially, we learn what makes them flip the switch to achieve great feats, goals, and milestones and a chance to geek out over the psychology behind human behavior.

Today is the new normal for a while, I guess. Amidst the spread of the virus COVID-19, I, like many people across the world, are sheltered in. To think that three weeks ago seems like three years ago….definitely another reality. We are all adapting and find new ways to connect with each other and trying to stay stimulated. Many of our jobs have been threatened, and some have directly been impacted by the illness, including our incredible medical professionals and service workers on the front line. Of course, the fatalities have grown, and more and more families are feeling the infliction of this pandemic.

“How do we deal with this?” is the question we ask ourselves. With the uncertainly of the virus, a vaccine, and the economy, we’re often only left to sit with our uncomfortable thoughts. In my interview with psychotherapist Jill Bajorek, we explore exactly this and much more. She currently practices in Chicago’s West Loop neighborhood and works with adult clients experiencing a wide variety of mental health concerns. Jill’s specialties include working with depression, anxiety, adjustment to life events, social fears and exclusion, women’s issues, and LGBTQ+ populations. Truly, I welcomed the therapist's chair on that day. In our conversation, we explore how to no longer float in the clouds and grasp a rope of hope, familiarity, and routine.

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Specifically, we examine the fears behind the hoarding of toilet paper, how we are handling our mental and emotional selves day-to-day, the effects of toxic positivity, and finding our identity again during a time of crisis.

As I mentioned, this is a time when everyone is adapting. And this podcast episode is no different. Like the world, I’m still trying to find the best way to connect with people at a time when none of us should be within 6 feet of each other…let alone the same room. Fortunately, Jill was able to call in with some challenges, but we have adapted…and will continue to do so as we overcome this challenge….like we always do. I know we will flip the switch and find new value in our relationships with ourselves, each other, and nature. So, with being said, let’s jump in!

To learn more about Jill, check out Encircle or say hello on Linkedin, Instagram, or Facebook!

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Listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!

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“If a house plant is sick, you move it. If it outgrows a pot, you repot it. If it starts to brown on the leaves, you start to assess “am I overwatering or underwatering it?” You don’t point the finger at the plant. You change its environment.”

— Laura Green, Clinical Mental Health Advocate for the Hospitality Industry

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#8 - Examining the Role of the Workplace Environment on the Self with Clinical Mental Health Advocate Laura Green

#8 - Examining the Role of the Workplace Environment on the Self with Clinical Mental Health Advocate Laura Green

Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of filmmakers, writers, and industry icons. Essentially, we learn what makes them flip the switch to achieve great feats, goals, and milestones….and it’s a chance to geek out over the psychology behind human behavior.

In today's episode, I interviewed the eclectic, Laura Green. She's a Community and Clinical Mental Health Advocate and a Midwest Spirits Specialist for Winebow-a unique combination that gave us our first case study on this podcast. Laura integrates her clinical and academic experiences into her work in beverage by directing her research and professional focus towards spirits education, the mental health and wellness of food & beverage professionals, and the holistic health of the beverage industry. Laura's current research hones in on the relationship of mental health issues (stress, burnout, and substance use) and organizational support in an effort to develop systems of proactive intervention and ongoing support within the hospitality sector.

 In our time together, this former Atlantic signed "I Fight Dragons" keyboardist, unraveled the many underlying influences on our behaviors and the effect of the work environment on our mental health. Not surprising, your industry may be facing some of the same prevailing “behind the scenes” challenges as hospitality professionals.

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Specifically, we examined the fears of change in a system with preexisting social norms and rules and the "chicken or the egg" argument in the workplace. We also broke down how we continue to put ourselves in the same dysfunctional position over and over, how to replace our wired coping behaviors, as well as recognize the power dynamic in our professional and personal relationships, and much, much more! Without a doubt, we indulged in several thought-provoking-perhaps controversial-perspectives on why this occurs. With this being said, let's jump in! Editor Credit: Zach Moore

To learn more about Laura’s new projects, check out Healthy Pour or Typsy. You can also say hello on Instagram!

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Listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!

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“If a house plant is sick, you move it. If it outgrows a pot, you repot it. If it starts to brown on the leaves, you start to assess “am I overwatering or underwatering it?” You don’t point the finger at the plant. You change its environment.”

— Laura Green, Clinical Mental Health Advocate for the Hospitality Industry

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Wednesday Quick 5: Ways to Keep Moving While You're Working from Home

Just because you’re sheltered inside, it doesn’t mean that you’re locked down. Whether you’re at the office or in your home, it’s very easy to get sucked into a project (or Facebook) for hours at end. Before you know it, you’ve gained 15 lbs, and your hips are permanently stuck in the seated position (so awkward looking). Don’t be a victim of your chair!! Here’s your “Quick 5” to get the juices flowing while you’re staring at your computer.

1.)   Set your alarm to alert you every 60 minutes and perform a squat, lunge, and a plank.

While in the luxury of your home, you don’t have to worry about what your office mates think of you. You dress in sweatpants and your favorite t-shirt while your hair looks like it was swept away in a wind tunnel. Why not take it a step further and perform a few exercises periodically? You can’t lunge at the office but you can at home! Set your alarm to alert you every 60 minutes. No matter what you’re doing, stop and perform 20 reps of a squat and lunge. Cap it off with a 30-second plank, and now you have increased blood flow to tackle the next problem. Schedule this routine 7x, and you’ll nearly have a regular exercise routine in a gym. That’s 21 exercises…I’m proud of you already!

2.)   Create a distance between the things you need.

It makes sense to gather all of your materials first thing in the morning for a successful day…if you didn’t want to get up again. You want to move, though! Grab your materials for one project at a time and force yourself to get up again later to grab the next batch. Do you drink water or coffee all day? Only fill half of a mug at a time, and you’ll need to walk over to the kitchen for a refill more often.

3.)   Walk around your house during a phone call.

If you must take a phone call, you might as well stand or walk around your house. If you need access to paperwork or your laptop, display them on your kitchen counter while you stand. Do whatever it takes to remove yourself from the chair.

4.)   Schedule three 2-minute dance breaks throughout the day.

I know what you’re wondering: “Michael, do youuuuuu really take dance breaks?” The answer is “no,” but you might. Nobody is watching you, and you might look forward to dancing to Enrique Iglesias’s song “Escape.” Swaying hips, fancy footwork, shrugging shoulders…who would’ve known that Enrique was writing the soundtrack for a 2-minute workout session! You go get girrrrl....or guy!

5.)   Read your documents while pedaling on your stationary bike.

If you’re forced to read your documents or computer, why confine yourself to the boring stationary chair. Jump on the stationary bike to increase the oxygen to your legs, hips, and heart.

Photo Credit: Geekwire .com - No doubt a way to bring blood flow to your office day!

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Disclaimer: Hey, vegan, vegetarian and plant-based friends! If you have any insight about this topic that I overlooked or left out, don’t hesitate to send me an email (michael@michaelmoodyfitness.com). I grew up on a Midwestern diet of meat, cheese, and processed foods and just want to guide the world back to some of its plant roots (see what I did there). Help me educate the world on the benefits of a whole foods plant-based diet!

The Ultimate Resource List for Optimal Health and Weight Loss

Here is my ultimate list of health and fitness resources that I've sent to my personal training clients to help them reach their optimal health (and lose weight)! You’ll find the answers on how to lose body fat, what to eat for breakfast to lose weight, how to manage stress, why you’re not losing body fat, how to eat on the road, what drinks to avoid, how to approach fitness and avoid injury, how to improve your sleep, how to make your life more efficient, and much more!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

    Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

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What to Eat for Breakfast to Lose Body Fat

-6 Breakfast Items at Starbucks that Will Lead to Weight Gain
-The 17 Healthiest Breakfast Options from a Diner Menu
-"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

 

Time To Reach Your Optimal Health (And Lose Weight While You're At It)

-The Evolution of a Personal Trainer's Diet (My Story)
-A Simple 10 Phase Progression for Weight Loss
-The "All-In, I'm Sick of Trying Everything" 2 Week Weight Loss Plan (What I Sent my Client)
-The Grocery List that Will Help You Lose Weight (and Live Healthy)

-Friday Quick 5: Plant-Based Grocery Items You Need this Weekend
-How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet
-A Personal Trainer’s 3-Day Diet Log
-What to Keep in Mind When Adding Treats to a Weight Loss Diet

-4 Healthy Substitutes for the Foods I Crave the Most
-My Personal Training Client’s SPECIFIC Plan to Lose Weight
-My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

-Your Business Plan to Lose Weight (or Achieve Optimal Health)
-37 Snack Ideas for Weight Loss (And You Won’t Be Bored)
-"42 Ways to Beat Your Junk Food Cravings" Review
-The Secret to Losing Nearly 27 lbs!

-7 Ways to Lose Weight After 50
-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

  

Managing Your Stress and Anxiety

- What Being a Parent Taught Me About Managing Stress
-5 Morning Habits That Have Made Me More Successful (and Less Stressed)
-How to Overcome Your Anxiety at Work

 

Why You're Not Losing Weight or Body Fat

-"44 Ways You’re Sabotaging Your Weight Loss Goals" Review
-A List of my Personal Training Clients’ Worst Habits from the Last 13 Years (and Why it Affected Their Weight Loss and Fitness Efforts)
-"5 Bad Things about Detoxing You Don't Know" Review
-"Is vegetarian fast food actually good for you?" Review

-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review
-“Just Say No to That Detox Diet or Juice Cleanse” Review
-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review

What You Didn’t Know About the Food You’re Eating

-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-Weird Facts About Your Food that You’ll Want to Know About

 

Parenting Tips on Healthy Eating

-5 Ways to Make Your Child a Healthy Eater
-"5 Mistakes Parents Make When Feeding Their Kids" Review

Why Salads May Not Help Your Weight Loss Goals

-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Holiday Weight Loss Tips

-"4 Ways to Approach Holiday Eating" Review
-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

Best Sources of Protein for Weight Loss

-Save the Cow! Here is a List of Non-Animal Protein Sources
-"45 Vegetarian Protein Sources You Should Be Eating" Review
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Want to Avoid....And Why!

-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review
-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Why You Should Avoid These Drinks

-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review
- “The Most Unhealthy Drink Orders at the Bar” Review

-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

How to Eat at Restaurants and Airports and Staying Healthy on the Road

-The "No Messing Around" Guide to Eating Healthy on the Road as a Professional
-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-The Personal Trainer's Guide to Staying Healthy While Traveling

What You Need to Know About Fitness

-You’ll Want to Try this At-Home Core and Butt Workout over the Weekend!
-Do you have what it takes to pass this physical test to join the FBI?
-5 Easy Ways to Amp Up Your Workouts
-4 Simple Ways to Flatten Your Stomach

-You Should Master These 6 Exercises Before the New Year (And Here's How)
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym
-“7 Myths About How to Stay in Shape” Review

-“20 Ways to Ensure Workouts Happen Every Day” Review

Injury Prevention

-How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks)
-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)

-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

The Keys to Improve Your Sleep and Reduce Fatigue

-"10 Nighttime Habits that will Transform Your Tomorrows" Review
-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Quotes

-4 Quotes That Steer My Approach to Life Right Now
-12 Inspirational Quotes that Have Shaped My Life Over the Last Year
-My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius

Make Your Life More Efficient

-19 Hacks to Solve the Biggest Problems in Your Life
-How to Create More Time Each Week (And It’s Easier Than You Think)

Resolutions, Goals, Relationships, and the Rest of Life

-The 1 Article that Will Make You Rethink Your Day-to-Day Approach
-7 Ways that Keep My Personal Training Clients Motivated
-Why 'Follow Your Dreams' May Be the Worst Advice You Ever Heard
-Advice My Future (10 Years Older) Self Would Tell Me Today (And Why I Need to Listen)

-”13 Weight Loss Resolutions You Shouldn't Make" Review
-My List of New Year’s Resolutions (and How I’ll Achieve Each)
-My List of Intents for 2020 (and How I’ll Achieve Each)
-The Best All-In (Life Changing) Fitness Plan

-"9 Ways to Ensure Your Relationship Is Built to Last" Review
-"What You Need to Keep in Mind While Using the Gym for Weight Loss
-Excerpt from the book Redefine Yourself: Define Your Purpose
- 6 Principles That Will Transform Your Professional Approach

 

Travel Itineraries (and Where to Eat)

-The Detailed Itinerary You Need for a Journey to Lisbon, Porto, and Madrid and the Best Restaurants in Each
-The Detailed Itinerary You Need for a Long Weekend in London and a List of 141 of their Best Restaurants
-The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)

Picture Credit: elegantmedia .com – Is it time to redefine your approach to old habits?

   

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Disclaimer: Hey, vegan, vegetarian and plant-based friends! If you have any insight about this topic that I overlooked or left out, don’t hesitate to send me an email (michael@michaelmoodyfitness.com). I grew up on a Midwestern diet of meat, cheese, and processed foods and just want to guide the world back to some of its plant roots (see what I did there). Help me educate the world on the benefits of a whole foods plant-based diet!