Paleo Baby

Computational neuroscientist and biomedical software engineer Balázs Szigeti, PhD. is on the podcast this week to talk about the science behind the increasingly popular practice of microdosing. Microdosing is broadly defined as the regular use of low-dose psychedelic substances such as LSD or psilocybin mushrooms. Distinct from psychedelic therapy or common recreational use, microdosing involves using only around 10% of a typical dose of the drug. Balázs has collaborated with the Global Drug Survey to quantitatively study drug use patterns, and most recently he designed and led the Imperial College self-blinding microdose study published in the open-access journal eLife Sciences. On this podcast, Balázs discusses the results of his study that examined whether psychedelic microdosing can improve cognitive function and psychological well-being. He reviews the existing clinical research on the topic and describes the innovative study design that enabled him to run the largest placebo-controlled study on psychede

Jamie Wheal is an expert in peak performance and leadership, specializing in neuroanthropology - the intersection of culture, biology and psychology. He is the co-author of the global bestseller and Pulitzer Prize nominated book, Stealing Fire, and the founder of the Flow Genome Project, an international organization dedicated to the research and training of ultimate human performance. Since founding the organization in 2011, it has gone on to become a leading voice of evidence-based peak performance, counting award-winning academics, legendary professional athletes, special operations commanders, and Fortune 500 business leaders among the hundreds of thousands of people in its global community. ​On this podcast, Jamie discusses the “meaning crisis” that we’re suffering as a society, with fundamentalism and nihilism filling the vacuum. He offers a blunt and eye-opening perspective on where we are today as a culture, why it’s so hard to make sense of the world, and how our efforts to cope are likely making thi

My guest today is Julian Abel, MD, the Director of Compassionate Communities UK. Julian was on the show a couple of years ago to discuss his innovative model for combating social isolation in the town of Frome in Somerset, UK.  The goal of his project was to improve health outcomes and quality of life, and a measurable difference was made, in both healthcare cost savings and reduced ER admissions. The work of Compassionate Communities has since spurred further initiatives and is now transforming perspectives on matters of healthcare and social wellbeing around the world.  On this podcast Julian and I talk about the power of compassion, and how reason, emotion, and inspiration can help build connection and reduce loneliness. Julian shares how Compassionate Communities is growing as a social movement and talks about what each of us can do to make the world a kinder place. He also reveals plans for Compassionate Communities USA, set to launch in the next few months with a free and inclusive conference. Here’s t

Jessica Fern is a psychotherapist, author, public speaker and trauma and relationship expert. She has worked with individuals, couples and people in multiple-partner relationships to overcome reactive communication patterns rooted in insecure attachment and trauma. She is the author of Polysecure, a book that focuses on creating emotionally intimate and securely attached relationships with multiple partners. On this podcast, Jessica talks about attachment theory, what it means to be securely attached, and how insecure attachment could be limiting your relationships. We discuss how to raise securely attached children and how to spot the different forms of insecure attachment. We also discuss polyamory and why the success of consensual non-monogamy hinges on the attachment status of the participants. Here’s the outline of this interview with Jessica Fern: [00:00:09] La Ecovilla, Costa Rica. [00:02:47] Down to Earth with Zac Efron: Episode 3: Costa Rica. [00:03:22] Early interest in psychology. [00:04:51] Eye M

More than 2,000 years ago, Hippocrates suggested all disease begins in the gut. He was mostly right, and we’ve talked about the gut many times on this podcast – in relation to athletic performance, optimising the gut microbiome, and even how to use probiotics. But a couple of weeks ago I realized that we’ve never talked specifically and in depth about exactly what to do when you have a gut problem. GI issues are where I started my health journey, and probably bring more clients through our doors than any other condition, and they can affect absolutely anyone - athlete or not. On this podcast, NBT Scientific Director Megan Hall and I are talking about the steps to take when your gut isn’t working right. We talk about how things tend to go awry in the first place, signs and symptoms that you have a gut problem, and the first things to try to get quick relief. Megan also discusses the most scientifically-validated lifestyle modifications, supplements, and lab tests to try, as well as the pros and cons of using a

My guest today is dating and confidence coach, Nick Notas. For more than twelve years he has helped men conquer their fears, build self-esteem, and develop meaningful relationships. In the age of Tinder, dating can be a challenge, and Nick offers tons of practical advice to help in that arena. One thing I really appreciate about him is his deeper focus on building confidence and communication skills, which can certainly help with dating, but surely transforms all significant relationships and social networks. On this podcast, Nick and I talk about considerations for modern-day dating. We discuss how lockdowns over the past year have affected the dating scene, and what’s likely to happen when restrictions are lifted. Nick shares some practical advice for using dating apps: how to make a good first impression, making that first message count, and giving compliments that don’t suck.  Here’s the outline of this interview with Nick Notas: [00:01:44] How Nick became a dating coach. [00:03:21] Choosing to work with

Stephen Patterson, PhD is an Associate Professor in Applied Exercise Physiology & Performance and the director of the Centre for Applied Performance Sciences at St. Mary’s University in London. Stephen has published more than 60 scientific research papers investigating strategies to improve performance in clinical groups and elite athletes, with a focus on the adaptation and response to exercise. He is currently investigating the use of blood flow restriction and ischemic preconditioning before and during exercise. On this podcast, Stephen discusses blood flow restriction (BFR) training, including what it is, how it works, and who can benefit from it.  He shares the importance of using cuffs and properly measuring the pressure they apply, as well as things to look for when purchasing a set. He also shares some conclusions drawn from recent BFR research, including the optimal number of reps, effects of BFR on bone and tendons, and the most important factor when aiming for muscle hypertrophy. Here’s the ou

Herman Pontzer, PhD is an author and Associate Professor of Evolutionary Anthropology at Duke University. Through lab and field research, he investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. In his new book, Burn, he reveals how human metabolism really works, based on his studies of energy expenditure in modern-day hunter-gatherers. On this podcast, Herman and I discuss his groundbreaking research showing the effects of exercise on human metabolism, and their implications for obesity and disease prevention. He describes the astonishing results that emerged when directly measuring the metabolism of Tanzania’s highly active and healthy Hadza people while engaged in their daily activities. The conclusions he draws shed light on what people really need to do to lose weight and keep it off (and it’s not low-carb). Here’s the outline of this interview with Herman Pontzer: [00:00:35] Herman's background and interest in e

It would be hard to find any health practitioner - traditional, functional, or otherwise - who doesn’t acknowledge the importance of consuming omega-3 fatty acids. Supplements in the form of fish oil or krill oil are widely recommended and consumed, and come with claims of cardiovascular disease prevention, cognitive benefits, and anti-inflammatory properties. But is it really a good idea to get your omega-3s in a gel cap rather than from food? And do they really do everything the media would have you believe? On this podcast, NBT Scientific Director Megan Hall and I discuss omega-3 fatty acids: what they are, what they’re good for, and the best ways to get them. Megan outlines the different types of omega-3 and explains why some are better than others. She also explains why some health claims are overblown, and why buying fish oil supplements may not be the best health strategy. Be sure to follow along with Megan’s outline for this podcast.  Here’s the outline of this interview with Megan Hall: [00:04:30]

It’s been about five years since Advanced Biomechanics Coach Nigel McHollan last joined me on the podcast to talk about bike fit. Certified as a Primal Health Coach, a SOMA Breath Work Meditation Instructor, and Level 4 Strength and Conditioning Coach, Nigel has since developed and deepened his health and wellness practice. Also with us today is Certified Health Coach and SOMA Breathwork Instructor, Kara Lynn Kelly. On this podcast, Nigel and Kara discuss breathwork and it’s many benefits including stress relief and improved overall health, as well as altered states of consciousness. We compare some of the different types of breathwork to choose from, and also look at some of the beneficial aspects of nasal breathing - yes, even during exercise and sport. Kara also guides us through a short breathwork session right here on the podcast so you can get a sense of it’s calming and centring effects. See how you feel after just a 10-minute session! I’m excited to announce that Nourish Balance Thrive has partnered w

There’s no doubt this is a time of uncertainty. COVID-19 has changed the way most of us live, and it’s not clear when or if we’ll be able to resume the activities we took for granted just a year ago. Rather than waiting for the government to figure it all out, our best defence against infectious disease is optimising metabolic health and immune function. For that, sleep is arguably the keystone behaviour. Today I’m joined again by our resident sleep expert, Greg Potter, PhD to talk about the effects of sleep on the immune system. Greg explains how poor sleep and sleep disorders profoundly impact the body’s ability to combat infections, including the common cold, pneumonia, and COVID-19. He also discusses the importance of getting enough sleep in the days leading up to vaccination and offers pandemic-specific tips for better sleep. Here’s the outline of this interview with Greg Potter: [00:02:01] Resilient Nutrition; Long Range Fuel. [00:07:05] Changes in sleep since COVID. [00:08:50] COVID dreams. [00:11:19]

Paul Laursen, PhD is an athlete, author, endurance coach, high-performance consultant and entrepreneur. He’s published over 125 peer-reviewed papers in exercise and sports science journals, and his work has been cited more than 8,000 times. We’ve had Paul on the podcast before to talk about High-Intensity Interval Training (HIIT), as described in his book and brought to life in his online course.  On this podcast, Paul describes how he’s taken HIIT training to a new level by creating the Athletica software, to help athletes train smarter, not harder. Using the principles in his book, this software can adapt a plan based on your current fitness levels, goals, training sessions and life. As an athlete and software developer, I couldn’t resist asking Paul some tough questions about how it all works. Here’s the outline of this interview with Paul Laursen: [00:02:56] Paul's previous podcasts: Why Do and How to High Intensity Interval Training and Science and Application of High Intensity Interval Training. [00:03

Over time we’ve seen an increasing number of clients come to us with symptoms of histamine intolerance, including seasonal allergies, headaches, skin issues and digestive problems. And although doctors would likely treat these as separate conditions, we believe common root causes are certainly at play. We’ve learned that histamine problems often originate in the gut, but environmental and lifestyle factors can definitely make them worse. On this podcast, NBT Scientific Director and coach Megan Hall and I discuss histamine intolerance, including causes, symptoms, and potential treatments. We talk about why this condition is difficult to diagnose, and some of the signs that suggest your “histamine bucket” is overflowing. Megan describes the best options for fixing the problem at the source, including diet, supplements, and environmental changes. Be sure to see the show notes to get the outline Megan wrote to prepare for this podcast. It’s an excellent resource for anyone who has seasonal allergies or suspects

Eric Helms, PhD is a New Zealand-based coach, athlete, author, and educator. A trainer since the early 2000s, he coaches drug-free strength and physique competitors at all levels. Eric has competed since the mid-2000s and earned pro status as a natural bodybuilder in 2011 and competes at international level events as an unequipped powerlifter. Eric has also published multiple peer-reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. On this podcast, Eric gives us a glimpse into the world of natural bodybuilding, including the cyclical weight loss and regain pattern required for competition in the sport, and the rigorous controls in place to prevent banned substance use amongst competitors. Eric explains why most people should probably not eat like a bodybuilder, and offers tips for athletes interested in optimizing body composition. He also describes the mindset needed to attain sustainable results in fitness and sport. Here’s the outline of this interv

These days it’s easy to find yourself feeling tense or anxious. If social distancing and the threat of a global pandemic aren’t enough, just add a dose of political mayhem or a strained relationship and you’ve got a recipe for stress. What I’ve learned from performance psychologist Simon Marshall is that your brain and nervous system manage everything about you, including your ability to cope and overcome the difficulties of life. In this podcast, Simon and I are discussing some cutting edge ways to master your nervous system and manage stressful moments. Simon shares some evidence-based techniques that involve breathing, vocalization, and eye movement, to manage stress and help you avoid limbic system overwhelm. And as powerful as these practices are, I know they are just a few of the tools Simon has in his performance coaching arsenal. If you enjoy this podcast, I hope you’ll consider joining us in the upcoming Coping Resilience and Mental Toughness Workshop, with Simon and world champion triathlete Lesley

Mikki Williden, PhD is a Registered Nutritionist and a Senior Lecturer at Unitec Institute of Technology in Auckland, New Zealand. She runs an online nutrition coaching programme and has privately consulted with clients since 2006. Mikki co-hosts the Fitter Radio weekly endurance sports podcast and recently launched her own podcast, Mikkipedia, where she has conversations with experts in health and nutrition. She is also a runner and is passionate about health, longevity, nutrition, and activity.  On the podcast today, Mikki talks with Megan Hall about nutritional and training considerations for women athletes. They discuss the timing of meals and supplements around training and preparing for race nutrition, with consideration given to cyclical hormonal fluctuations. Mikki discusses current research on fueling before exercise, and the importance of adequate protein (and what that actually means!). They also discuss the common problem of under-eating and chronic low energy availability. Here’s the outline of

David Raichlen, PhD. is a Professor of Human And Evolutionary Biology at the University of Southern California. His work explores how physical activity drove key aspects of human evolution, helping to explain how and why inactivity underlies many chronic diseases today. Combining aspects of biomechanics, physiology and neuroscience with analysis of movement patterns of ancient humans, his work helps to explain how we can use an evolutionary context to improve modern-day health. On the podcast today, David talks about the links between human evolution, physical activity, and health across the lifespan. He discusses the impact of exercise on brain health and neurogenesis and explains why an active lifestyle may be critical for those genetically predisposed to Alzheimer’s disease. He also describes the biological mechanism behind the “runner’s high” that suggests humans are “wired to run”. Here’s the outline of this podcast with David Raichlen: [00:00:11] Herman Pontzer, PhD; Book: Burn: New Research Blows the

Cliff Harvey, PhD, is a New Zealand-based author, nutritionist, researcher, and speaker. He is also a Qualified Naturopath, a strength and nutrition coach of 20 years, and an IAWA Weightlifting World Champion (2004 & 2007). Over the years he has consulted for all types of athletes, from champion fighters and cyclists to yacht teams and rugby unions. He currently works with clients and conducts research at Auckland University of Technology, while also growing his online collection of educational videos on nutrition, health, and performance. On this podcast, Cliff talks about the diagnosis that propelled him into studying nutrition and the critical lessons he learned while recovering. He talks about his research on the ketogenic diet, including what actually causes “keto flu” and how best to overcome it quickly. We also discuss carbohydrate-appropriate diets, and how to figure out the carb intake that’s right for you. Here’s the outline of this podcast with Cliff Harvey: [00:00:38] Mikky Williden, PhD. Pod

Abel Romero, DPT, TPI, RYT 200 is a licensed physical therapist and movement coach with a Doctorate of Physical Therapy from UC San Francisco/San Francisco State University. He has worked with a wide range of clients, from high-performing athletes to women postpartum and seniors. He is fascinated not only with helping others achieve a high level of health and well-being, but also with the science and art of improving skill, preventing pain, and having fun through movement. On this podcast, Abel and I discuss how humans evolved to move, and the role of pain in avoiding injury. Abel talks about some of the common issues that lead to pain in our culture and why moving harder and faster is critical for long-term fitness and healthspan. I’m excited to announce Abel has partnered with us to lead a group program in January 2021. He’ll be working with us on how to avoid chronic pain, improve mobility and feel total confidence in lifting through mindful movement practice, functional training, and plyometric and power

Mikki Williden, PhD is a Registered Nutritionist in Auckland, New Zealand specializing in sports and performance nutrition. I met Mikki at the Ancestral Health Symposium in Boulder, Colorado in 2016, and she has recently launched a new podcast called Mikkipedia as an exploration of all things health, well being, fitness, food and nutrition. She kindly invited me on as a guest, which of course is a role reversal for me. On this podcast, Mikki and I discuss my personal health journey and what motivated me to start NBT. We get into some detail, including what my life looked like before I knew anything about health and the specific steps that got me headed in the right direction. We talk about bike racing and business and how both have evolved for me, as well as the habits that I’ve built to maintain my current state of health and performance. Here’s the outline of this podcast with Mikki Williden: [00:00:19] Christopher Kelly on Robb Wolf’s Paleo Solution podcast. [00:01:50] Robb Wolf’s podcast, The Healthy Rebe