Episodes

  • Rewiring the Brain: How Deep TMS and Ketamine Are Revolutionizing Mental Health and Addiction Recovery

    Rewiring the Brain: How Deep TMS and Ketamine Are Revolutionizing Mental Health and Addiction Recovery
    Nov 5 2024

    Have you ever wondered how brain science is influencing mental health treatment? In today's episode, I speak with Dr. Colleen Hanlon, the Vice President of Medical Affairs of Brainsway. Dr. Hanlon, who specializes in neurobiology and has pioneered work in therapies such as deep transcranial magnetic stimulation (TMS) and ketamine, discusses how these creative approaches are helping people recover from depression, PTSD, and addiction.

    Dr. Hanlon and I talk about the science behind TMS and ketamine therapy, why they're effective, and who might benefit the most. We look at how TMS activates certain brain networks to aid recovery, such as rousing up drowsy regions of the brain associated with depression, and how ketamine provides quick relief, particularly for people in immediate need. Furthermore, we discuss how combining TMS and ketamine may improve outcomes for specific individuals.

    If you're interested in mental health or looking for alternative treatment options, you'll benefit greatly from this conversation. Stay tuned to see how these revolutionary cures are transforming people's lives.

    • [03:17] We met at the BrainsWay conference about a month ago. Addiction recovery is one of Colleen's passions.
    • [04:21] Brain stimulation is a third pillar of how we treat mental health these days. We can modulate brain activity through electromagnetic induction.
    • [05:20] A TMS coil is placed over the head. It's placed over the network that's affected and then it helps to restore energy to that region.
    • [08:21] We learn about how the TMS coil works and the electricity in the pulse. Magnetic fields generate electricity and neurons in our brain are sensitive to electricity.
    • [13:18] Common conditions that TMS treats. Depression which has a variety of different types. Subtypes of depression involve different networks in the brain.
    • [16:29] Side effects are extremely low.
    • [17:29] Ketamine therapy. Ketamine can be given through a nasal spray or an injection and it works fast.
    • [23:47] Can people with addictive personalities use ketamine? Risk benefit profiles.
    • [30:01] Theta burst stimulation and how it acts faster.
    • [34:06] We learn who would be a good candidate for TMS.
    • [40:06] The wearable market is also growing.
    • [41:19] We learn how Colleen's passion about addiction recovery began with learning about dopamine.
    • [42:39] We learn what the future of addiction treatment could look like. There are two really therapeutic strategies for using TMS to treat addiction.

      Links mentioned in this episode:
    • Camelback Recovery
    • I Love Being Sober YouTube
    • BrainsWay Knowledge Center
    • BrainsWay Dr. Colleen Hanlon
    • Dr. Colleen Hanlon Ex-Twitter
    • Dr. Colleen Hanlon LinkedIn
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    53 mins
  • Healing Through Hidden Trauma: A Personal Journey To Transformation

    Healing Through Hidden Trauma: A Personal Journey To Transformation
    Aug 27 2024

    Terra Holbrook is the founder of TerraVista Retreats in Idaho, a unique healing space dedicated to helping individuals recover from trauma, addiction, and other life challenges. With over two decades of experience as a therapist, Terra specializes in trauma-informed care, focusing on guiding people through the often hidden layers of trauma that can affect every aspect of their lives.

    I want to share that I personally attended Terra's program, and it was a profound experience. We begin with Terra briefly explaining her work and how she came to open TerraVista Retreat in Idaho. Then, we dive into the topic of trauma. Trauma is something everyone experiences, and it's really about how we respond afterward when we can't fully resolve the events or experiences we've endured.

    In today's episode, we'll explore the concept of hidden trauma—what it is, how it manifests, and how it can be addressed and healed. Terra brings a wealth of knowledge and experience to this topic, and I'm excited for her to share her insights with all of you.

    • [03:57] I went through Terra's program, and the experience was profound.
    • [05:17] Terra shares a brief overview of her background and what led her to start TerraVista Retreats.
    • [08:47] Everyone experiences trauma.
    • [09:37] Trauma is really what happens to us after the event where our body freezes in the state of fear, pain, or dysregulation and what we do afterwards to compensate for not being able to come to some resolution about the thing or things that happen to us.
    • [10:09] Hidden traumas are those things that we respond to every day, have reenacted, and don't even understand we've created a life that reenacts what's going on because we're trying to master the thing we couldn't back then and so our behaviors, our beliefs, the way that we respond, our relationships suffer from these events.
    • [11:12] Trauma is a stripping of safety.
    • [11:37] Terra shares an example where she picked a fight every time her husband was about to go on a trip. She took a look at her discomfort and remembered that her dad had died on a business trip when she was 17.
    • [13:10] Pushing him away to not feel the absence of his leaving was a hidden trauma.
    • [18:01] A lot happens at the retreats including getting vulnerable.
    • [18:37] Tim shares one of his most traumatic childhood experiences. This was also when he started his path to drinking and drugs.
    • [22:50] When you start remembering things that you have forgotten about is when you start doing the work.
    • [28:23] So much of the work that we do is going back to those parts of our younger self.
    • [34:07] These regulation practices rewire the brain and help create safety in parts that didn't feel safe.
    • [36:14] The work that Terra does feel sacred to her.
    • [37:19] We talk about the common misconceptions people have about trauma.
    • [39:07] One of the most difficult traumas to work with is when there's a miss attunement with the child's needs and what the parent sees in the child.
    • [41:03] At TerraVista people get the tools they need to rescue themselves.
    • [44:47] We set ourselves up for protection from a thing that happened many years ago. We set up barriers, and we become boundaryless. We end up choosing people in our lives that will reenact that lack of safety or whatever the lack is.
    • [46:57] After doing the work, the chaos doesn't feel good anymore.
    • [48:38] When someone gets clean and sober, all of the habits have to change. It takes time for the brain to settle in a place and reboot.
    • [53:09] Signs and symptoms of trauma include relationship issues that don't seem resolvable. Such as choosing the same type of person over and over again.
    • [54:03] We need to understand that the answer is inside of us.
    • [01:00:20] The pure essence of anger is a motivator.

    Links mentioned in this episode:

    • Camelback Recovery
    • I Love Being Sober YouTube
    • Terra Holbrook
    • Contact Terra (208) 515-6013
    • TerraVista Retreat Facebook
    • Gabor Mate
    • The Four Agreements: A Practical Guide to Personal Freedom
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    1 hr and 3 mins
  • Struggling with Despair: The hard road to finding happiness

    Struggling with Despair: The hard road to finding happiness
    Jun 25 2024

    “You will believe without a doubt, you will achieve what others doubt.” That is a quote from my guest today, Tony Grebmeier.

    Tony built up a multimillion-dollar business in ShipOffers, which was ranked as one of Inc. 5000's fastest-growing private companies in the U.S., all while battling addiction with drugs and alcohol.

    Tony's determination and resilience led him to not only build a successful business but also to become a beacon of hope and motivation for others. As the host of the Be Fulfilled Podcast: The Real Stories Behind Success, Tony has spent six seasons redefining what it means to be truly successful.

    In today's episode, we'll dive into Tony's story, exploring the highs and lows of his journey. Whether you're on a personal or professional path to fulfillment, this conversation is packed with valuable insights and inspiration to help you climb your own success mountain.

    • [04:17] One of Tony's best gifts from recovery was learning he has no control over other people's opinions.
    • [05:12] When Tony was drinking, he had no idea that people could change and go into recovery.
    • [09:07] Tony shares the circumstances of going to his first meeting which led to 15 years of recovery.
    • [10:05] He focuses on figuring out what he can do today to be 1% better and that's all that matters. It's easier to be honest and truthful.
    • [11:42] Tony was 2 years old the first time he drank.
    • [13:51] When he was 36 years old, it was the time to make a change in his life.
    • [19:04] His first 90 days of sobriety included calling his sponsor and going to meetings everyday. He missed a couple days of not checking in, but he made his meetings and did his work.
    • [20:41] He needs one thing to focus on. No drinking, no drugging.
    • [23:08] Tony talks about battling addiction while building ShipOffers.
    • [28:34] It's our job to put the initiative in so we don't have to worry about how it works out.
    • [33:06] When life throws Tony a curveball, he starts with gratitude.
    • [37:26] Ego. Tony says that when egos are in play there's nothing else going on.
    • [41:27] Fulfillment is everything to Tony.
    • [42:01] He also has a book coming out called, The Power of Fulfillment. True empowerment and fulfillment comes from identifying what I want to be today when I wake up in the morning.
    • [48:43] Serving and getting into action is one of the greatest gifts.
    • [50:51] The Be Fulfilled Master Class is all the work that Tony's been doing. It's free, and it's mostly about taking ownership of your life.

    Links mentioned in this episode:

    • Camelback Recovery
    • I Love Being Sober YouTube
    • Tony Grebmeier
    • Tony Grebmeier (303) 999-5007
    • Be Fulfilled Podcast
    • Tony Grebmeier Facebook
    • Tony Grebmeier LinkedIn
    • ShipOffers
    • Be Fulfilled
    Show More Show Less
    59 mins
  • When should you give up and stage an intervention for your loved one?

    When should you give up and stage an intervention for your loved one?
    Jun 18 2024

    I’m happy to introduce you to Amy Moore, a beacon of hope and transformation in the world of addiction recovery. Amy's personal journey from struggle to sobriety ignites her passion for healing others. Her heart-centered approach turns interventions into acts of love, promoting family unity and personal growth through education, group therapy, and compassionate support.

    When she's not in the therapy room, Amy embraces life and nature with open arms. Whether she's hiking with her family, snowboarding, or capturing the beauty of a sunset, she finds joy and renewal in the great outdoors. A cornerstone of her recovery community, Amy shares her story and wisdom through speaking engagements and podcasts, spreading hope and offering a roadmap to long-term sobriety.

    Listen in as we learn more about Amy's inspiring journey and her mission to bring light to the lives of those battling addiction, one heart, one family at a time.

    • [04:07] Amy grew up on a farm in rural Colorado. They had a wood burning stove and used an extension cord for electricity.
    • [05:18] Her dad was also drunk every single day. He was violent and came back from treatment even angrier.
    • [07:09] She had a rough childhood and took care of her siblings. Cooking is her love language.
    • [10:41] Amy wanted to be the best daughter while on her healing journey.
    • [12:29] It's been great getting to know her mom after all of the previous trauma.
    • [12:53] Amy was never going to drink and do drugs. She left home at 14 and was pregnant at 15.
    • [14:02] She gave birth at 16 and got divorced at 17.
    • [14:16] She was living in a program for teenage mothers and going to college.
    • [15:02] A guy she was dating talked her into having a couple of drinks.
    • [16:33] She couldn't stop drinking and she even started doing drugs.
    • [21:45] She was out of control and even got into an accident with a bunch of police cars.
    • [23:13] She lost custody of her daughter while she was in jail after this incident.
    • [24:42] She was depressed and her mom recommended rehab.
    • [25:09] When she was 21, she checked herself into the Salvation Army 6-month program.
    • [27:38] She completed the Salvation Army program and still goes back and checks in once in a while.
    • [30:29] Amy talks about how she was inspired to become an interventionist.
    • [31:39] She did her first intervention in 2005. In 2012, she was offered an opportunity to train as an interventionist. She worked with this trainer for 3 years.
    • [36:15] If a family is met with resistance by a loved one who they want to get better, an interventionist might be able to help.
    • [37:33] Amy operates in a love first model of intervention.
    • [38:12] Intervention is so the family can start healing and coming back together. Success around intervention is starting the conversation so that that person has no other choice but to go get help, eventually.
    • [39:02] Reminding someone how much they're loved and how much of an impact they have on the world is powerful in getting the prefrontal cortex turned back on.
    • [40:44] The prefrontal cortex is the thinking part of your brain. Alcohol and drugs have the ability to shut that off. Getting the brain to start working and being a participant in making decisions and being part of a plan is a beginning.
    • [45:25] Amy shares a transformational story.
    • [47:38] Know you're not alone and that there are people out there who really do care.
    • [50:59] We learn about love meditation. Amy also says a lot of prayers.
    • [52:58] Amy's morning routine is a 10 on the importance scale.
    • [54:26] Amy wants to get the word out to everybody about resources and mental health.

    Links mentioned in this episode:

    • Camelback Recovery
    • I Love Being Sober YouTube
    • Amy Moore Intervention Specialist
    • Amy Moore LinkedIn
    • Amy Moore on Instagram
    • Contact Amy Moore (303) 915-7072
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    57 mins
  • Breaking Barriers: Exploring Psychedelics and the New Frontiers of Recovery

    Breaking Barriers: Exploring Psychedelics and the New Frontiers of Recovery
    Jun 11 2024

    I have a deeply moving and inspirational story to share with you. My guest, Todd Belfer, has been on a remarkable journey of transformation and healing. Todd has been clean and sober for over two decades, successfully overcoming his struggles with drugs and alcohol. However, his path took an unexpected turn a little over a year ago when he faced the unimaginable pain of his son’s suicide. This profound loss led Todd to explore a realm he was once firmly against—psychedelics.

    In this episode, Todd will share how this exploration has significantly impacted his life and recovery. Despite his initial reservations, Todd now advocates for the therapeutic potential of psychedelics, especially in dealing with grief and trauma. We discuss his journey to sobriety, the events that led him to reconsider psychedelics, and how these substances have helped him cope with his loss without jeopardizing his sobriety.

    Join us in this complex interplay between addiction recovery and psychedelic therapy. We’ll talk about Todd’s experiences, from his initial concerns to his transformative sessions with psychedelics. He provides insights into how these experiences have helped him heal, why he believes psychedelics can be safe and beneficial for those in recovery, and what advice he has for others considering this path. This conversation promises to be both heartfelt and enlightening, offering hope and new perspectives on healing and recovery.

    • [05:30] Todd shares how he married his drinking buddy. They had fun, traveled, and drank together. When his wife got pregnant, she looked at him differently and decided to leave.
    • [07:10] Todd went to AA and loved it. Each meeting he let his guard down.
    • [11:04] He slowly began to accept things and started doing the work of getting sober.
    • [14:04] Todd was a staunch believer in sobriety at all cost.
    • [15:01] He was in so much pain after his son passed. His wife at the time recommended trying ketamine or MDMA to deal with all of the grief and pain he was going through.
    • [16:04] He went on a journey with her and connected with his son. It was a healing 5-hour experience where he felt love and connection.
    • [20:20] The psychedelics really help the struggle of separating the ego and forgiving ourselves.
    • [21:26] He also had an extremely profound hypnotherapy session.
    • [25:33] Todd can wholeheartedly say that psychedelics aren't a gateway to relapsing.
    • [28:48] Psychedelics gave Todd peace and comfort.
    • [30:14] Psilocybin wasn't as profound for him as MDMA and ketamine.
    • [32:02] Drugs and alcohol numb you out, where psychedelics bring you closer to your feelings.
    • [36:42] Psychedelics have increased his ability to connect with people on another level.
    • [42:01] Psychedelics aren't recommended for people new to recovery. Do it under professional care as an internal journey to expand.
    • [47:54] Sobriety, 12 step recovery, and psychedelics and a professional manner is a beautiful combination that can heal so many people.
    • [51:59] Trying a psychedelic experience in a spiritual and professional manner could release you from who you think you are in the life that you're living.

    Links mentioned in this episode:

    • Camelback Recovery
    • I Love Being Sober YouTube
    • The Laundry List Podcast
    • Todd Belfer (602) 332-8974
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    58 mins
  • Unlocking Wellness: Dr. Rao's Path to Mastery and Recovery

    Unlocking Wellness: Dr. Rao's Path to Mastery and Recovery
    May 21 2024
    I have the immense pleasure of welcoming Dr. Srikumar Rao to the show today. Dr. Rao is a distinguished coach, speaker, and author who collaborates with top entrepreneurs, professionals, and senior executives, guiding them on their spiritual and professional journeys. His pioneering course, Creativity and Personal Mastery, has been a highlight at prestigious institutions like Columbia Business School. Dr. Rao's work has reached millions through his TED Talk, Plug into Your Hard-Wired Happiness, and his acclaimed books, including Are You Ready to Succeed? and Happiness at Work. His latest book, Modern Wisdom, Ancient Roots, continues to inspire those seeking unstoppable success. With a PhD from Columbia Business School and extensive media coverage, Dr. Rao is renowned for transforming ancient wisdom into practical exercises for today's intelligent professionals. I’m thrilled to have him share his insights with us today. [04:20] We learn how Dr. Rao created the Creativity and Personal Mastery course. He was getting his PhD at Columbia Business School. [04:49] He worked at Warner Communications and his career took off like a rocket. He worked on the advertising campaign for the movie The Exorcist. [06:26] He became head of communications at Warner Communications. [07:36] He had been doing a lot of reading and wanted to take the work of the world's great thinkers and put them into a course that would be acceptable to intelligent people in a post-industrial society.[08:15] He needed the course for himself. He created it and it did well. He moved the course to Columbia Business School, and it exploded.[09:33] He eventually began teaching the course privately and became a coach by accident.[10:01] Life is a spiritual journey. Addiction uses a dysfunctional mental model or idea of how the world works. The problem is we don't know we have mental models. Instead, we think this is the way the world works.[11:05] It's not the way the world works, it's our model of how it works.[12:01] We don't live in the real world. We live in a matrix. We experience the world the way we create it.[14:24] Think about your awareness like a flashlight. It illuminates whatever you shine it on.[16:01] We often shine our flashlight of awareness on the things that are wrong in life.[16:51] Consciously shine your flashlight of awareness on the many ways that you are truly blessed and fortunate.[19:57] Celebrate that the Universe is aware of you and working for you. A miracle doesn't have to bend the law of physics. All that's necessary is for you to have the conviction that the Universe interceded on your behalf.[21:29] Extreme resilience is when you bounce back extremely fast.[24:27] Asking yourself if there's a positive will move you to a different emotion. Is there something I can proactively do to make this a good thing?[29:36] Mindfulness and mental chatter. Having mental chatter isn't the problem, it's identifying with mental chatter.[34:51] Principles of personal mastery in a recovery journey. If you can reserve your mental chatter instead of becoming it, you'll have power you never had before.[36:01] When you become aware that you aren't your addiction, instead you're an observer of your addiction, eventually you'll have mastery and the addiction will drop.[37:57] Advice when struggling with relapse. Don't beat yourself up. Simply accept what happened and begin again.[41:44] The reason we feel overwhelmed is because there's a lot of mental chatter going on. Learn to focus on exactly what you're doing at that instant.[43:45] Don't label anything that happens to you as bad. Whenever a disaster happens, instead of thinking it's terrible, think about what you can do about it.[44:18] Focus on what is within your control, and you'll stop obsessing about what's not in your control.[44:57] Hardwired happiness. The Kingdom of Heaven is within you. You accept the universe exactly as it is.[46:53] The if then model. If this happens, then I'll be happy.[47:26] Instead of realizing the model is flawed, we think we have the wrong thing on the side of the equation. When we recognize that the model is flawed, we begin recognizing peace and joy.[50:53] Whatever happens is fine. [52:10] Dr. Rao explains his coaching process and how it has two levels.[52:55] A transmitted presence elevates your level of consciousness. [53:44] You can decide after the first session if you are on a higher level or not.[01:00:39] You can learn more about Dr. Rao and his programs at his website.[01:02:22] You can also join Dr Rao's Community. Links mentioned in this episode: Camelback RecoveryI Love Being Sober YouTubeThe Rao Institute Dr. Rao’s TED TalkCreativity and Personal Mastery Modern Wisdom, Ancient Roots: The Movers and Shakers' Guide to Unstoppable SuccessMore Books by Dr. Rao
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    1 hr and 3 mins
  • From Rock Bottom to Rescue: Zach Skow's Journey of Sobriety and Salvation Through Paws

    From Rock Bottom to Rescue: Zach Skow's Journey of Sobriety and Salvation Through Paws
    Apr 16 2024
    I’m honored to host a truly remarkable guest, Zach Skow, whose life story and work exemplify the transformative power of sobriety and compassion. Zach is more than just a survivor; he is a beacon of hope and change. As the founder of Marley's Mutts Dog Rescue and the visionary behind the Pawsitive Change Program, Zach has leveraged his passion for animals to foster healing and redemption. His innovative approach, which pairs rescue dogs with inmates, facilitates life-changing bonds and promotes mutual healing and growth. Zach's journey is also deeply personal. As someone who has maintained sobriety, he embodies the resilience and commitment we celebrate on this podcast. His experiences, challenges, and triumphs in the realm of sobriety provide profound insights and inspiration to us all. Today, we'll learn how exploring sobriety has fueled his mission and how the unconditional love of dogs can lead to profound personal transformation. [04:23] Before getting sober, Zach's life was completely dedicated to drugs and alcohol. He spent a lot of time making sure he had enough drugs and alcohol to get through the day. [05:40] He spent a lot of time in the solitude of self-hatred. [07:51] He also had terminal depression and he now wonders how he got through it. [08:04] Zach shares the moment that propelled him into sobriety. He was in acute liver failure and everything was going wrong. He needed a transplant and was trying to cope with his own mortality. [11:04] Things were so bad, he couldn't control anything except for the suicidal thoughts that he was obsessed with. [13:36] He was at rock bottom and didn't even recognize himself, but his dogs knew he was still there. [15:57] One glance from his dogs during this terrible time in his life, made all the difference. He stayed up with the dogs, watched the sunrise, journaled, and committed to doing better. [16:38] Everyday of his life since then has been dedicated to helping dogs. He found a profound purpose outside of himself. [17:23] Having a purpose outside of himself allowed him to embrace sobriety. He also had to stay sober for 6 months to get a liver transplant. He had to walk, change everything about his diet, and find a will to live. [18:44] When your energy and mind and spirit are elsewhere, you are required to be present. [19:28] He also attended 12-step groups and got tools that he needed to stay sober. [21:03] He also discovered that he liked himself. [23:30] At first, sobriety was just the means to get a liver transplant, now it's the most important thing in Zack's life. [27:02] Dogs really made a difference in his recovery, especially in the beginning. You need to introduce structure into a dog's life, so they can be adopted. A person in recovery also needs structure. [30:22] Marley's Mutts was born out of Zach's struggle to get a liver transplant. He was working with the dogs while waiting for the transplant. After six months, he didn't need the transplant anymore. [33:02] He started an animal rescue. Marley's Mutts has been around since April of 2009. They have 30 employees, over 100 dogs, and have found homes for more than 10,000 dogs. [34:55] Zach talks about the four programs that are part of Marley's Mutts including the Pawsitive Change Program. [35:04] The Pawsitive Change Program came about when one of his buddies adopted a dog after coming out of prison. The dog ended up changing the former inmate's life. [37:09] There's something about a dog that represents love, compassion, and home. Bringing dogs into the prison really helps with rehabilitation. [39:13] Zach shares a story about a dog named Smokey who would bite people. Smokey was paired up with an inmate named Jason. Smokey was afraid, Jason introduced him to the world in a new way and kept his needs in mind. [41:47] Smokey and Jason ended up being rehabilitated. [43:18] Every prison should have a Pawsitive Change Program. [45:05] Build your dog's routine into your own healthy routine. Links mentioned in this episode: Camelback Recovery I Love Being Sober YouTube Zach Skow Intagram Marley's Mutts Dog Rescue Pawsitive Change Program Zach Skow Facebook Marley’s Mutts YouTube
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    48 mins
  • The Power of Purposeful Aging: Nourishing Body, Mind, and Community with JJ Virgin

    The Power of Purposeful Aging: Nourishing Body, Mind, and Community with JJ Virgin
    Apr 10 2024
    I’m thrilled to welcome a true powerhouse in the world of nutrition and fitness. She is a triple-board certified nutrition expert and a member of the Fitness Hall of Fame. Her passion for the healing power of nutrition goes beyond professional duty; it is her mission to revolutionize our views on aging and longevity. She has an impressive track record of entrepreneurial success, having launched three multimillion-dollar businesses, including a highly successful personal brand. She is the driving force behind the Mindshare Collaborative, a leading professional community in the health industry, renowned for launching numerous New York Times bestsellers, PBS specials, and successful seven-figure brands. Her influence also extends to television and media. She co-hosted TLC’s 'Freaky Eaters' and was the go-to nutrition expert for Dr. Phil’s Weight Loss Challenges. Her expertise has been showcased across various platforms, including PBS, Dr. Oz, Rachael Ray, Access Hollywood, and The TODAY Show. As an accomplished speaker, she has captivated audiences of over 10,000 and shared stages with luminaries such as Tony Robbins, Seth Godin, Lisa Nichols, Gary Vaynerchuk, Dr. Mark Hyman, Dan Buettner, and Mary Morrissey. Join us as we dive into a conversation with the incredible JJ Virgin, exploring the transformative power of nutrition and wellness. [05:57] Aging Powerfully: People who are positive about aging live longer. Mindset is key. JJ decided to get in the best shape of her life at 60. [07:23] Starting around age 30, how we build muscle shifts. Without protein and resistance training, we can lose 3% to 8% of muscle a decade. [08:20] When we lose muscle, we lose our power. We lose our type 2 muscle fiber which influences everything. [09:05] We need to train and build a strong foundation. [11:31] Mental, emotional, and spiritual health ties into physical health. [14:06] Shifting to exercise and health when you're in recovery will make you feel better than ever. [15:55] Replace negative habits with healthy habits. [17:08] Don't be the oldest person in the room in fitness class. We have to continue to progress while aging powerfully. [18:15] You can progress in your resistance routine by changing the weights and exercises etc. You can also change things up with your other exercises or type of yoga. [19:29] The true definition of exercise is doing more than your body is used to so that it will get stronger. [21:34] There's so much to being an expert from knowing the science to having field experience. [23:44] Mindset is first. The three pillars are food & supplements, exercise & activity, and how you recover. [27:18] JJ shares how important sleep is. [29:16] Get curious and pay attention to what works for you. [30:30] To improve how we age: Have a purpose. Have an amazing group of humans. Move a lot. [36:25] Speed of stair climbing matters. [37:05] Alcohol can disrupt sleep and contribute to adipose tissue. It's also a common factor in blue zones. [39:24] JJ shares her opinion on drinking. [40:56] The biggest thing that's impacted with grass-fed or wild is the fat. JJ shares what we get when we eat non grass-fed or wild meat. [44:54] JJ tries to be careful with food, but also lives in the real world. [47:32] Grass-fed meat is nutrient dense and more lean. [49:09] We need creatine for explosive exercise. It also helps with mood, brain function, bone health, skin health, and so much more. [50:11] Foundational supplements include creatine, D3 and K2, fish oil, and magnesium. JJ also likes collagen. And protein powder and essential amino acids. [54:15] Our bodies can handle acute stress. Our bodies weren't built for chronic stress. This includes not sleeping enough, poor nutrition, and not living enough. [55:03] Stress raises your cortisol and keeps it up. It also puts you in a catabolic state and makes it very hard to build muscle. Higher blood sugar makes you more insulin resistant and leads to belly fat. [58:02] Eating healthy and exercise will help with stress, but some mindfulness meditation and breath work is essential. Links mentioned in this episode: Camelback Recovery I Love Being Sober YouTube JJ Virgin 7-Day Eat Protein First Challenge JJ Virgin YouTube JJ Virgin Instagram JJ Virgin Facebook The Four Agreements: A Practical Guide to Personal Freedom (A Toltec Wisdom Book)
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    1 hr and 1 min