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Primal Example Podcast

When it comes to health and wellness, there is no shortage of misinformation on the internet. The Primal Example podcast, hosted by lifestyle modification expert Joe Condora, delivers evidence-based nutrition and wellness information in an easily digestible fashion. Featuring interviews from some of the top experts in the health and wellness field, expect to walk away with actionable tips after each episode that you can easily implement in your life. Whether you are interested in paleo, keto, vegan, yoga, functional medicine, carnivore, or any other dietary modality, The Primal Example Podcast has something for you.
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Now displaying: 2017
Dec 26, 2017
Topics Discussed:
  • 1:15: *Sponsor - LonoLife: Bone Broth K-Cups*
  • 2:10: Episode Intro
  • 3:15: The importance of understanding WHY most people fail to acheive their New Year's health goals
  • 6:00: We discuss research that was published in the PLOS One Journal about grocery purchasing habits during the holiday season.
  • 7:00: During the holiday season (June-March), the amount of calories purchased at the grocery store increased by 15%.
  • 7:30: 75% of the extra food that was purchased during the holiday season was classified as "unhealthy".
  • 8:15: Sales of foods that were classified as "healthy" increased by 30% after the holiday season. This is great news. This proves that we are actually trying to start eating healthier foods!
  • 8:45: Sales of foods that were classified as unhealthy REMAINED THE SAME. In other words, we didn't stop eating the bad stuff. We simply added a little bit of the good stuff. This is NOT GOOD NEWS for your weight loss goals.
  • 10:15: Each week after the new year, the amount of calories purchased INCREASED BY 9%! To sum it up, we are basically added healthy foods on top of unhealthy foods. We should be replacing, not adding!
  • 11:30: We discuss a study showing that exercise DOES NOT HELP prevent holiday weight gain. We discuss this time and time again. EXERCISE IS NOT AN EFFECTIVE WEIGHT LOSS TOOL!
  • 12:45: No, YOU DON'T DESERVE THE ICE CREAM. Food isn't a reward for exercise. Exercise isn't a punshment for eating.
  • 15:50: START NOW!
  • 18:18: Why we shouldn't reward children with unhealthy food
  • 21:00: The 14 Day Guide to Effortless Weight Loss, Unlimited Energy, and Increased Productivity
  • 22:00: Why the amount of heart attacks and strokes increase during holiday season
  • 26:00: Share your presence, not your presents
 
Links to topics discussed:
Dec 13, 2017

Is eating organic necessary? Are organic foods any healthier than non-organic foods?

It depends on your definition of healthy. Research shows that non-organic foods and organic foods have similar vitamin and mineral content. For most people, the conversation ends there. 

For us, vitamin and mineral content isn't the only parameter of health that we look at when deciding whether or not to buy organic. Not only is it important to consume adequate vitamins and minerals, but its just as important to avoid chemicals that can contribute to disease.

Yes, we're talking about pesticides.

Did you know that certain pesticides can mimic estrogen in your body and contribute to a condition known as estrogen dominance? Estrogen dominance has been linked to breast cancer, PCOS (polycystic ovarian syndrome), increased belly fat, and many more conditions. 

In this episode, we dig deep into the research and discuss why ORGANIC IS NOT BS. 

 

Enjoy and share with all of the naysayers ;)

Nov 29, 2017
Do you have a health obsessed friend or family member who you'd like to buy a present for? Are you scared that what you buy them won't live up to their standards and you'll be wasting your money? Don't worry, we've got you covered. 
 
In this episode, Amber and Joe share 9 holiday gift ideas for that health obsessed person in your life. From specialty coffees to ketogenic approved chocolates and essential oil car diffusers, this list is loaded with gift ideas that will be sure to please even the most picky of gift receivers. 
 
If you're creating a gift wishlist to give to your family members, send them this episode! Your gift will still be a surprise, but no matter what they choose to purchase you from the items we recommend, you'll be healthy and happy :)
 
Links to products mentioned:
 
Share this episode with all of your loved ones and share the health :)

 

Oct 15, 2017

Listener Q&A episode

Topics discussed include:

  • What to order at Chipotle
  • Protein supplement timing
  • When to readjust macros
  • Coconut oil
  • Healthy coffee creamer options
  • Easy kettlebell workout
  • Weight cutting for MMA athletes

& Much more

 

*We will update the shownotes later this week with links to topics discussed*

Sep 30, 2017

Joe and John share 3 reasons why you may be failing to lose weight while dieting. They also explain the real reason why low-carb diets are successful.

 

Topics Discussed Include:

- Tracking your macronutrients

- How to use MyFitnessPal

- Foods that people tend to forget to track

- How to navigate food tracking while eating at a restaurant

- Exercise won't help you lose weight

- The real reason why low-carb diets are successful for weight loss

- How low-carb diets aren't magical and why calories still matter

- How to control your hunger instead of letting it control you

- Why protein is your best friend while trying to lose weight

 

SUBMIT QUESTIONS to be answered on future episodes HERE

 

Aug 25, 2017
Stop me if you've heard this before.
 
 "Diet soda is worse for you than regular soda."
 
Is it, though? Do you ask them why? Is their response logical when you ask why? 
 
When I ask "why?", people generally cite artificial sweeteners and "chemicals" as the reasons. 
 
"Aspartame causes cancer", they say. "Sucralose makes you fat". 
 
At Primal Example, our goal is to help provide our clients with scientifically proven, natural lifestyle modification techniques to help facilitate optimal health. 
 
Key words: scientifically proven. 
 
In episode 43 of the podcast, Joe and John discuss what the research REALLY shows regarding the safety of artificial sweetener consumption. 
 
  • Are artificial sweeteners harmful?
  • Do they contribute to obesity?
  • Do artificial sweeteners alter the gut microbiome?
  • Do artificial sweeteners contribute to cancer? 
  • Should you avoid them at all costs?
 
We share new research about artificial sweeteners and answer all of the questions above. Be prepared, the research may shock you.
 
 
In this episode, you'll learn:
  • The difference between non-nutritive sweeteners and artificial sweeteners
  • Whether or not artificial sweeteners are linked to obesity, diabetes, cancer and gut dysbiosis 
  • The difference between correlation and causation
  • Why cohort studies don't tell the full story 
  • Why randomized controlled studies provide more accurate data than cohort studies 
  • What sweeteners you should use if you are trying to avoid sugar & artificial sweeteners
 
Links to topics discussed:
Aug 16, 2017

One of the unfortunate consequences of living in our modern, fast-paced society is that we have lost touch with mother nature. Perhaps there is no greater deficiency to the modern American than Vitamin N (nature). We wake up in our comfortable beds, drive to our office jobs and then drive back home and settle in for the night. Heck, if we are feeling dangerous, we might even drive to the gym for a workout somewhere in there. However, losing daily connection to nature does not come without consequences.

 
In episode 42 of The Primal Example Podcast, Joe and John discuss research published in the Environmental Health Perspectives and Preventative Medicine journal detailing the health benefits of forest bathing. The benefits include reduced cortisol and blood pressure, activation of the parasympathetic nervous system, and increased NK-cell activity.
 
What is the Parasympathetic Nervous System?
The parasympathetic nervous system, known as"rest and digest" mode, is the antithesis of the sympathetic nervous system (fight or flight mode). The stressors of modern society have caused many of us to live in a state of constant sympathetic nervous system activity. When we are constantly in a state of sympathetic nervous system activity, we are releasing various stress hormones. These stress hormones (when chronically elevated) can lead to elevated blood sugar, weight gain, insulin resistance and many other issues that modern Americans struggle with. It's vital that we find ways to activate our parasympathetic nervous system on a daily basis, allowing our bodies to heal and repair from the daily physical, emotional and spiritual stresses of the day.
As you'll learn in this episode, forest bathing can increase parasympathetic nervous system activity by an astonishing 102%! What's even more interesting is that simply viewing a nature landscape can boost parasympathetic nervous system by 56%! 
 
What are NK-cells?
NK-cells (Natural Killer Cells) are the surveillance cells of our immune system. They are responsible for recognizing a threat (cancer cells, infections, etc) and formulating and offense/defense against that attack to keep us safe and healthy. In other words, NK-cells act as the security guard to our immune system, protecting our bodies from unwanted guests. NK-cells are especially talented at targeting cancerous and virully infected cells, making them of the utmost importance in today's toxic environment. 
In the "What's new in research?  portion of the show, you'll learn how forest bathing can increase NK-cell activity by as much as 50% and how the boost in NK-cell activity may last as long as 30 days after one forest bathing session.
In the Q&A portion of the episode, Joe and John hop on Facebook Live to answer some listener questions. 
 
 
In this episode, you'll learn:
 
  • What forest bathing is
  • The origins of forest bathing
  • The benefits of forest bathing including decreased cortisol, blood pressure and heart rate
  • The importance of activating the parasympathetic nervous system
  • What NK-cells are
  • How stress is linked to leaky gut, autoimmunity, fibromyalgia and many more disses
  • How cordyceps mushroom can increase athletic performance 
  • Beet root's ability to boost nitric oxide
  • Our thoughts on "What the health"
  • Our opinions on probiotics
  • Our thoughts on "natural" pre-workout supplements
  • Good exercises for beginners to get back on the horse
 
Links to topics discussed:
 
P.S
We will be doing FREE merchandise giveaway contests that are only available to those who have left us a written review on iTunes. If you want to be considered for the free Primal Example merchandise giveaways, leave is a written review on iTunes HERE.
Aug 7, 2017
 
There seems to a lot of confusion among fitness enthusiasts. If you search the internet for fitness guidance, you'll likely come across three different schools of thought:
 
1) Cardio is king. Aerobic training such as jogging holds the key to weight loss and overall health and longevity. 
 
2) Resistance training (lifting weights) is the only form of exercise that you should be doing for optimal body composition, preventing osteoporosis, and increasing anabolic hormones.
 
3) A training program consisting of a combination of aerobic and resistance training is the best way to achieve optimal health and wellness. 
 
In episode 41 of The Primal Example Podcast, Joe and guest co-host John O'Connell examine new research comparing aerobic training vs. resistance training and their effects on bone density, strength, body fat and overall health. 
 
 
Joe and John also answers listener questions about:
  • How to navigate "cheat days"
  • What's the deal with protein consumption while following ketogenic, paleo and intermittent fasting style diets? 
  • Does drinking milk cause a decrease in bone density? 
 
Got questions you'd like answered on the podcast? Submit them in the comments below or send them to us on Facebook here
 
 
Topics discussed include:
  • 3:30 - LonoLife - hydrolyzed collagen coffee K-cups and bone broth k-cups (use promo code Primal10 for a 10% discount on your entire order)
  • 5:45 - Our new segment "what's new in research?"
  • 9:00 -Results from the  New England Journal of Medicine study about resistance training vs. aerobic training (THE RESULTS ARE CRAZY - BUT YOU HAVE TO LISTEN TO THE EPISODE TO HEAR THEM!)
  • 19:00 - Will cardio make you lose your gains and lean mass?
  • 25:15 - Exercise doesn't help with weight loss?
  • 28:30 - Listener Q&A
  • 29:00 - Protein powders while paleo, keto or fasting - Will protein knock you out of ketosis?
  • 34:00 - How to minimize cheat days when starting a diet
  • 38:00 - Weight loss on a ketogenic diet. Pros and cons of keto. Lazy keto vs high(er) protein keto
  • 41:00 - Does drinking milk cause a decrease in bone density?
  • 46:45 - Vitamin K2, Phosphorus and Vitamin D for bone health - is calcium even important?
  • 49:00 - Deli meat causes cancer (?) and why correlation data is (mostly) useless
 
Links to topics discussed: 
 
Enjoy!
Jul 31, 2017
Searching the internet for health information can leave readers with more questions than answers. Between health articles on mainstream news sites, nutrition "experts" with financial agendas and supplement pushing bodybuilding folks, it's harder than ever to find accurate health information. 
 
On episode 40, Joe spoke with Marty Kendall from Optimising Nutrition to discuss why individualized is the future of health and disease prevention/control. Marty shares some of the nutrient deficiencies that are commonly seen in improperly followed dogmatic dietary approaches like vegan and ketogenic diets.
 
Should you really eat fat to lose fat?
 
Do ketogenic diets promote nutrient deficiencies?
 
Can you overcome vitamin b12 deficiency as a vegan?
 
Should fitness enthusiasts add more carbs and protein to their diet?
 
How much protein is "too much" protein?
 
Marty answers these questions and much more
 
Topics Discussed: 
  • LonoLife coffee and bone broth (use promo code Primal10 for a 10% discount on your entire order)
  • 5:00 - Marty's background story and why created the Nutrient Optimiser
  • 9:30 - Possible nutrient deficiencies in ketogenic diets  & how to minimize the keto flu
  • 13:30 - How does protein affect insulin and should you restrict protein for weight loss?
  • 17:45 - What type of amino acids are the most insulinogenic?
  • 18:00 - Does beef raise blood sugar more than fish?
  • 22:00 - Nutrient deficiencies in vegan diets & how you can overcome them
  • 23:45 - DHA conversion from vegan sources
  • 28:00 - Should you be eating fat to lose fat?
  • 31:35 - The minimum level of fat needed to support hormonal health
  • 32:30 - Foods to prioritize when trying to lose fat
  • 33:30 - Should you add more carbs into your diet if you're exercising intensely?
  • 37:45 - The future of health approaches - where are we headed?
 
Links to topics discussed:
 
Enjoy the show!

 

Jul 3, 2017
What if everything you thought you knew about taking care of your mouth was wrong?  With an astonishing 90% of US adults having some form of gum disease, the latest research has shown that many popular oral care practices might be harmful to your health. From the traditional to the trendy, the way most people go about taking care of their teeth, gums and tongue may be setting them up for major health problems like high blood pressure. In the age of high tech toothbrushes and advanced dentistry, why is this happening? 
 
With newer medical explorations like gut health catching on with the public, science is starting to recognize that having a healthy microbiome is a huge component of oral health as well. This contradicts the standard narrative of keeping your mouth free of typical dental villains like plaque. Considering that conventional approaches probably aren't doing us any favors, where does this leave more "natural" alternatives to oral care? Surprisingly, many of these products aren't without their own side effects. Trendy approaches to whitening like activated charcoal and bentonite clay have their own sets of biological downsides, which suggests the need for a more comprehensive, inclusive approach to oral health care. 
 
In episode 39, we interview periodontist and Certified Functional Medicine Practitioner Dr. Al Danenberg about all things oral health and debunk myths surrounding the mouth's connection to overall health.
 
 
CORRECTION: Dr. Danenberg misspoke when speaking on folate/veggies/gut bacteria. Instead of folate, Dr. Al meant to say NITRATE. 
 
 
Topics Discussed:
  • 0:45 - Amber's back! &  show Intro
  • 7:15 - Dr. Danenberg's background
  • 9:15 - The difference between functional medicine and conventional medicine
  • 12:45 - How having a stroke at age 59 changed Dr. Danenberg's perspective on health
  • 20:00 - Ancestral societies vs. modern societies
  • 21:25 - Why our primal ancestral showed no signs of gum disease or tooth decay 
  • 22:30 - Over 94% of the adult population as some form of gingivitis
  • 23:00 - Cellular carbs vs. Acellular carbs and how they affect  our microbiome and dental health
  • 29:24 - Is fruit destroying our health?
  • 33:15 - The link between antibacterial mouthwash usage and high blood pressure
  • 35:00 - The importance of folate for eliminating bad breath and improving oral hygiene
  • 39:45 - Why removing bacteria in your mouth is "stupid" and how dental plaque is healthy
  • 44:45 - Proper tongue scraping technique for eliminating odor causing bacteria
  • 50:00 - Why you shouldn't use essential oils to mask mouth odor
  • 50:30 - Why you shouldn't use activated charcoal or bentonite clay on a regular basis
  • 51:15 - What Dr. Danenberg recommends for natural teeth whitening
  • 52:45 - Tell tale signs that your mouth is not healthy
  • 56:30 - The 3 most important things you can do to promote oral health
 
Links to topics discussed:

 

Jun 26, 2017
When it comes to the most important lifestyle factors for optimal health, light exposure takes the cake. Sure, food and exercise are important. But did you know that being exposed to artificial light can change what your body does with the food you eat?
 
Recent research has linked artificial light exposure to cancer, obesity, diabetes and heart disease. This is a crucial concept to understand because most of us are exposed to artificial light on a 24-hr basis. We sleep with our TVs on at night and stare at cell phones and computer screens all day while we are at work. This artificial light exposure tricks our body into thinking that it is daytime all of the time, causing hormonal imbalances and a cascade of adverse health conditions.
 
The invention of the light bulb may simultaneously be the best and worst invention in human history. On one hand, we have been able to advance society and create relatively safe living conditions for much of the world's population due to the invention of the light bulb. On the other hand, we are now forced to deal with the consequences of introducing a new set of instructions to our biology. We didn't evolve alongside artificial light, so it is new to our biology. We are still figuring it out. While I suspect that our biology will adapt to better deal with artificial light exposure in the future, at this point in human history it's vital for our health that we do everything in our power to avoid blue-light (especially at night) if we want to avoid conditions such as obesity, diabetes and cancer
 
 
 
Next episode is another Q&A episode so ask us any questions you have regarding ketogenic/low-carb diets, the coconut oil vs. AHA fiasco, or any other health topics you may have questions about. Comment below or message us on Facebook with your questions.
 
 
Topics discussed:
  • 2:45 - Coffee is the most consumed antioxidant food in America
  • 4:00 - Collagen's ability to repair skin, reduce wrinkles, increase skin elasticity, and increase skin moisture (Check out LonoLife's Collagen Coffee - Use coupon code Primal10 for a 10% discount)
  • 7:00 - Topic of the day - Artificial Light
  • 9:45 - What is circadian rhythm? 
  • 11:45 - Ancestral exposure to light - Our genes expect sun, moon, or fire exposure
  • 12:30 - Circadian control of hormones - Why you're tired when you wake up
  • 14:15 - Melatonin functions as an anti-cancer hormone
  • 16:00 - The World Health Organized classified night-shift work as a class 2A carcinogen
  • 17:00 - Artificial light increased body fat by inhibiting brown fat (the metabolically active, beneficial type of fat)
  • 20:15 - 24 hours of sleep deprivation can make you as insulin resistant as a type 2 diabetic and why you need to pay back your sleep debt
  • 21:45 - Blue-light blocking glasses and migraine reducing glasses
  • 23:00 - Screen dimming apps
  • 25:00 - Light receptors on our skin - what that means for getting high quality sleep
  • 27:15 - Earthing mats AKA grounding sheets - reducing inflammation and allowing for proper melatonin production
  • 28:45 - Chocolate - my three favorite innovative chocolate brands that are actually healthy
 
 
 
Links to topics discussed: 
 
Enjoy the show :)

 

Jun 19, 2017

Here we go again. The American Heart Association released a report this week urging Americans avoid coconut oil due to its saturated fat content. Joe weighs in on this report and sheds light on cholesterol and inflammation as they relate to heart disease. Aside from going on a rant about saturated fat and cholesterol, Joe answers listener questions about various topics including workouts for beginners, chiropractic care, intermittent fasting, late-night snacking and stress.

 

 

 

Topics Discussed Include:

  • 2:00: Bone broth, autoimmunity and leaky gut

  • 5:30: Joe addresses The American Heart Association's report on coconut oil

  • 11:50: Joe answers: {What are some good workouts for beginners/someone who hasn't worked out in a while?}

  • 14:45: Joe answers: {What's your opinion on the benefits of chiropractic care?}

  • 15:50: Joe answers a question about Intermittent fasting, its benefits and how to hack an intermittent fast

  • 20:15: Joe answers a question regarding food cravings and late-night snacking

  • 23:45: Joe answers a question about stress and its impact on weight loss

 

Links to topics discussed: 

 

Jun 12, 2017

If you have been jogging in an attempt to lose weight but not seeing any results, there's a reason for that. Traditional cardio approaches like moderate intensity jogging is not an effective weight loss tool. HIIT exercises such tabatas have been shown to be far more effective at losing stubborn belly fat than traditional cardio. In episode 36 of the podcast, you'll learn about "the cardio myth" and much more as Joe answers listener questions that were submitted on Facebook.

 

Topics Include:

  • LonoLife bone broth k cups (use discount code Primal10 for 10% off your order)
  • Collagen
  • Cardio while on a time budget
  • HIIT vs. Jogging
  • How to maintain strength while losing fat
  • Pros & Cons of saunas
  • Heat shock proteins
 
Links to topics discussed: 

 

Submit questions to be answered on the podcast here!

Jun 5, 2017
Ever think that your cosmetic products could be making you fat? Chances are that at some point today, you used a skin product that contains classified "obesogens," which can activate your fat genes. 
 
On average, both men and women use around 9 personal care products daily, leaving us exposed to around 126 different ingredients constantly. This practice can have dire consequences on our health, specifically the health of our skin. As our body's largest organ, our skin can act as a "magic mirror" into what's going on inside us, making it crucial to understand and take care of it properly.
 
It's no secret that more people are starting to care about what's in their food. Slowly, this is also becoming the case for cosmetic products. For example, over 1,000 skin care ingredients have been prohibited in Europe. However, in the United States only 11 of these ingredients have been officially banned. Considering this, it's up to us as individuals to take charge of not only what we put in our bodies, but what we put on them. 
 
In this episode, we interview "the Spa Doctor" Dr. Trevor Cates, a world-renowned naturopathic doctor helping to navigate the conversation on natural skin health. We touch on all things skin, explore the skin-food connection and how to rethink popular myths about how to have clean, healthy skin.
 
Topics discussed include:
  • Intro
  • 5:00 - Addictive Wellness Chocolate
  • 7:45 - How did Dr. Cates become known as The Spa Dr.?
  • 10:00 - How to find out your "skin type" and formulate a plan to overcome skin issues
  • 12:00 - Warning signs on your skin and what causes them
  • 13:45 - Dr. Cates' 2 week plan to create clean skin from within
  • 15:45 - Ingredients in skin care products that we should avoid and why we should avoid them
  • 17:20 - The problem with "fragrance" being in our personal care products -
  • 17:50 - Diethyl phthalate - what is it and how does it disrupt hormones?
  • 19:25 -Study : Phthalates are classified obesogens that alter gene expression and have been linked to metabolic damage
  • 21:00 - Parabens- hormone disrupting chemicals that have been found in breast tumor tissues - estrogen mimicking effects of parabens
  • 22:30 - Topical vitamin A derivatives - healthy or toxic? Are they effective? 
  • 26:00 - Foods that are triggers for skin issues
  • 28:25 - Is your morning smoothie harming your skin? How to construct a truly HEALTHY, skin healing smoothie
  • 30:15 - What does Dr. Cates eat? 
  • 34:30 - Alcohol consumption and skin health - Alcohol, blood sugar & dehydration
  • 35:50 - Birth control, plastic and environmental hormone disruptors and how they relate to skin health
 
Links to topics discussed:

 

May 30, 2017

In episode 34 of the podcast, Joe and Amber unveil their 5 pillars of healthy weight loss. They also discuss the thermodynamics of food, why calories matter (but aren't the only thing that matters) and why protein is an integral part of a healthy weight loss strategy.

The 5 Pillars of Healthy Weight Loss

1) Eat Real Food

Keto, paleo, vegan .... There are countless different dietary approaches claiming their way is the way to optimal weight loss. While each of these template diets have their own unique benefits, they can leave the door open for nutrient deficiencies if they are not designed appropriately and strictly adhered to. Nutrient deficiencies may cause a cascade of inflammatory processes in the body, hindering your weight loss efforts.

So where should you start?

You'd be hard pressed to hear any health experts argue with the approach of simply eating real food. The first step to any weight loss protocol should be introducing your body to REAL FOODS and avoiding the pre-packaged "carbage", as our friend Jenni Callihan of Eat the Butter likes to call it. Don't over-complicate things early on. Stick to the basics. Switching from the Standard American Diet (SAD) to eating foods like meat, vegetables, berries, sprouted grain breads, and coconut oil can go a long way for beginners to prepare their bodies for healthy weight loss.

2)  Embrace Animal Protein

Animal products have gotten a bad reputation due to shaky science and false information perpetuated by internet personalities that don't truly understand the intricacies of the human body.  To be clear .... we are talking about meat here. The truth is, when it comes to animal products, quality is key. Antibiotics and hormones that are added to factory farmed meat may interfere with endocrine functioning, cause hormonal imbalances and stall your weight loss efforts. This is a problem because when it comes to losing weight, protein is your friend. Eating about 0.8 grams of protein per lean pound of body mass will assist your weight loss efforts, so achieving this number daily should be a priority. Sure, you can use "vegan" protein sources to meet your daily protein needs, but you will likely fall short and lack a healthy balance of amino acids that your body needs for its various functions. Embrace animal protein in the form of high quality meat. In terms of meat quality, look for the label to read 100% grass-fed, hormone free, antibiotic free, free range or wild caught.

3) Don't Fear Fat

I'm sure you've heard the news: the whole "fat makes you fat" story that we have been told for the last 60 years isn't exactly true. With that being said, all fat is not created equally. Eating fat from whole foods is the best way to go. Eating avocados, pastured eggs (yes, eat the yolk!), grass-fed beef, wild caught seafood, and other pasture raised meat is the best way to incorporate high quality fats into your diet. As for the bad fats, it is our opinion that damaged fats are some of the most harmful foods you can eat.

What do we mean by damaged fats?

Fats are sensitive to light and heat, with some fats being more sensitive than others. Upon exposure to excessive heat or light, these sensitive fats get damaged and become inflammation bombs in our body once we eat them, contributing to a host of the chronic health conditions that are prevalent today. Ever wonder why olive oil is typically in a tinted container on store shelves? TO PROTECT IT!

So which fats get damaged easily?

Polyunsaturated fats are generally more sensitive to heat and less stable. The most common place we find polyunsaturated fats in our modern diets is in our cooking oils. Canola oil, soybean oil, sunflower oil, cottonseed oil, and other vegetable oils are extremely sensitive to heat. For this reason, these oils should be avoided whenever possible. Instead, replace them with more stable fats like avocado oil, ghee, olive oil and butter when cooking.

4) Nurture Your Hormones

You peel yourself out of bed and prep for the day, only to rush to work to perform tasks that leave you drained and unfulfilled. You make robotic small talk with people you don't like, then solider through traffic just to get home to more responsibility. After cooking dinner and tending to the kids, you catch up on more mind-numbing work and crawl into bed at an ungodly hour. Then you blink, and the day starts again. Sound familiar?

Modern life is not conducive to the health of our hormones.  The way most of us live agitates two vital hormones: cortisol and insulin. Chronic stress causes us to overactivate cortisol, which is our body's main stress hormone. If your cortisol levels are out of whack, it can make weight loss seem impossible. This is because it messes with our blood sugar, causing a downstream effect of biological functions that keep us from reaching our fitness goals.

Couple this with the overconsumption of refined carbs that have left our insulin levels through the roof, and we've got ourselves a health crisis. As the hormone responsible for regulating blood sugar, the abuse of insulin can lead to weight gain, diabetes and a host of other conditions. Nurturing your hormones is important because the health of your hormones dictates what your body does with whatever food you consume.

If you follow steps 1 through 5 of our "5 Keys to Healthy Weight Loss" but can't seem to lose any weight, consider contacting a functional medicine practitioner to undergo lab testing to see if there are any hormonal (or other) issues that can be holding you back from achieving your goals.

5) Hit your Macros & Micros

Calories matter, they're just not the ONLY thing that matters. Depending on your individual goals, you will need to make sure you are eating your macronutrients in proper proportions.

Macronutrients: Fat, Protein & Carbohydrates

Working with an expert to determine your individual macronutrient requirements to reach your goal is important. Following a template macronutrient plan without taking into account your personal biology, goals and food pleasures is a sure fire way to fall short of reaching your goals. Remember, just because a nutrition plan helped Fred lose weight does not mean that you should follow the same nutrition plan as Fred. Fred is Fred and You are You.

As for micronutrients, we are referring to vitamins and minerals. While "hitting your macros" is important to achieving your goals, "hitting your micros" shouldn't take a back seat. Many dieters can reach their macronutrient requirements by eating processed foods like pop-tarts, protein bars and artificially sweetened beverages. As a result, nutrient deficiencies can sneak up on you. Healthy, sustainable weight loss is the goal.

It's just as important (if not more important) to hit your micros as it is to hit your macros!

It can be difficult to simultaneously reach your daily micronutrient and macronutrient goals. If you need help figuring out a proper macronutrient ratio for your individual goals & would like an individualized nutrition plan, contact Joe for a Skype consult HERE.

May 15, 2017
In episode 33 of the podcast, Joe and Amber speak with Amy Berger, author of The Alzheimer Antidote, to shed light on why Alzheimer's Disease is being regarded as 'type 3 diabetes" and "diabetes of the brain" within various health/medical circles.
 
Without a cure or significantly successful treatment in sight, mainstream media has dubbed Alzheimer's as the losing end of a genetic lottery. In this interview, you'll learn why Alzheimer's disease isn't guaranteed even if you possess the so-called Alzheimer's gene. Amy also shares valuable insight into the true cause of most cognitive decline associated with Alzheimer's known as hyperinsulinemia. 

Good news! Amy is currently accepting clients for nutrition counseling. If you're confused about how to construct a proper ketogenic, low-carb or paleo diet for your own needs and goals, she's your gal. You can also consult with her to evaluate labwork and blood tests or just pick her brain. Contact Amy for nutrition counseling HERE.
 
Topics discussed include:
  • 3:30 - Amy's educational background and how she became interested in Alzheimer's research
  • 8:30 - How to navigate the modern nutrition education system
  • 12:00 - Elevated insulin levels are a independent risk factor for cognitive decline & some of the dietary choices that result in elevated insulin levels
  • 16:00 - Extreme dieting, low carb vs. keto & why being in ketosis isn't necessary for most people
  • 17:15 - Alzheimer's, aka diabetes of the brain, is an energy crisis of the brain
  • 19:00 -  Using ketones to restore the metabolic functioning within the brain of Alzheimer's patients
  • 20:00 - Your brain needs glucose, but eat carbs isn't always necessary 
  • 21:00 - Is glucose really the preferred fuel source for the brain?
  • 23:45 - Are beta amyloid plaques causing Alzheimer's or are they a symptom of the true cause? Why does every pharmaceutical drug designed to target beta amyloid plaques fail to provide cognitive improvements to Alzheimer's patients?
  • 29:45 - Do elevated insulin levels cause beta amyloid plaques?
  • 31:00 - Why having normal blood glucose & HbA1c readings doesn't mean that you don't have elevated insulin
  • 33:35 - Is cholesterol the brain's best friend?
  • 36:00 - Vegetable oils : avoid like the plague or is moderation the key?
  • 38:45 - Ketogenic diets for Alzheimer's patients vs ketogenic diets for "healthy" people
  • 41:00 - Vegan diets lacking several nutrients that are important for brain health
  • 45:10 - What does a typical ketogenic diet consist of?
  • 47:00 - Whole food keto vs. junk food keto & grocery shopping on keto. Is organic necessary while keto? 
  • 49:00 - Why don't we hear about the benefits of ketogenic diets for Alzheimer's patients in mainstream media? Why don't doctors know about this?
  • 52:45 - The link between sleep deprivation, stress, lack of exercise & Alzheimer's
  • 55:45 - How to get into contact with Amy 
 
Links to topics discussed:
May 5, 2017

Remember when we told you that we were going to take a break from podcasting for a month? Yeah, we sort of lied. Not only are we back on the mic but we are back better than ever with an all-star list of guests lined up for May. In episode 32 of the podcast, Joe and Amber share three ways to stop fitting in and explain how to start stepping into your own unique greatness.

Some key takeaways include:

  • Create what you wish existed
  • Find a healthy balance between being a creator and being a consumer
  • Nothing feels better than creating something
  • Check your perspective
  • Who do you idolize and why do you idolize them?
  • Be someone worth idolizing
  • How do you want to be remembered?
  • Recognize your UNDERLYING desires
  • What do you want to HAVE when you grow up?
  • Writing down goals is a contract with the universe that you will achieve said goals
  • How to use essential oils and meditation to calm inner chatter and negative self-talk

We will update this post with time-stamps and more info later on :)

Apr 19, 2017

In episode 31 of The Primal Example Podcast, Luis Villasenor of Ketogains and the PEP duo get to the bottom of what it really means to be ketogenic, or to burn ketones instead of glucose for energy.  How does bodybuilding while keto work? How do stress and alcohol affect ketosis? Should you measure your blood ketones, and who should try intermittent fasting?  Find out about making gains, carbs vs net carbs and common misconceptions about how much protein you really need all while being in ketosis.

Topics Discussed (time stamps based on video, not audio):

  • 00:25 - Intro (Luis' background and the background of his company Ketogains)
  • 05:25 - Should you exercise when beginning a ketogenic diet?
  • 07:45 - Do you need to eat often to build muscle?
  • 10:20 - Intermittent fasting - should women fast?
  • 17:35 - Should you eat pre/post workout meals?
  • 24:00 - Ketogenic diets for bodybuilders vs. ketogenic diets for sedentary people
  • 26:00 - How does stress affect ketosis and weight loss?
  • 30:00 - How does alcohol affect ketosis?
  • 40:00 - How to make sure all of your MICRONUTRIENTS are met while following a ketogenic diet
  • 44:30 - Should you take any specific supplements while following a ketogenic diet?
  • 55:00 - Luis' 3 most important tips for building muscle on ketosis
  • 1:02:00 - Outro

Links to topics Discussed:

 

Enjoy :)

Apr 4, 2017

The fast-paced way of modern living isn't conducive to being healthy. One of the major obstacles that people face when attempting to transition into a healthier way of life is a lack of time. What if there were small changes that you can make to your daily rituals that would provide big health returns?

In this episode, Joe and Amber share 5 small, clinically effective changes that you can make that will pay major dividends in the health department.

Topics Discussed Include:

  • Why advice to "eat less and exercise more" is bad advice for weight loss
  • Why most of us should avoid a carbohydrate heavy breakfast
  • How to avoid the dreaded mid-day crash (energy swings and constant hunger)
  • Why the world's major thought leaders choose to exercise in the morning
  • How to reset your circadian clock with exercise in the morning
  • The relationship between your circadian clock and your hormones
  • Why you need to do at least 1 thing you love every day
  • Strategies to reduce stress (adult coloring, bath rituals, essential oils, grounding and more)
  • How to upgrade your carb game
  • Why eliminating all grains from your diet may not be the most sustainable approach
  • If you are going to eat bread, what type of bread should you eat?
  • Acellular vs. Cellular carbohydrates (which should you eat and which should you avoid?)
  • Why you should turn the TV off when you sleep STARTING NOW
  • The effect of blue light on your circadian clock
  • Poor sleep results in same poor academic test results as binge drinking?
  • Melatonin being a powerful antioxidant like hormone that protects against cancer
  • Day time sunlight and exercise increase night time melatonin production

Enjoy the show!

Mar 23, 2017

When it comes to fitness, the hardest part can be getting started. Whether you're slightly injured, short on time or petrified of the gym, getting fit doesn’t have to be scary or complicated.

Get on track and move closer to results by using fun, unintimidating exercise techniques that are flexible, low impact and less than 5 minutes a few times a week!

Topics Discussed:
00:15 - Intro + Small talk
1:20 - Topic intro
4:00 - Exercise #1 for beginners - rebounding
6:30 - The benefits of rebounding for your lymphatic system and the role of your lymphatic system for health
7:45 - Why we need to stimulate our lymphatic system and how we can do it
10:35 - Rebounding can fight against osteoporosis 
10:45 - Rebounding improves lean muscle mass to fat mass ratio
11:45 - WARNING for women who want to start rebounding
14:00 - Exercise #2 for beginners - plus ones
14:30 - What are plus ones?
18:35 - Exercise #3 for beginners - tabatas
20:00 - Joe's bathroom stall tabatas
22:00 - Benefits of tabatas
22:20 - Tabatas improve body composition better than jogging
23:00 -  HIIT like tabatas particularly targets burning abdominal fat and subcutaneous fat
24:45 - Tabatas increase insulin sensitivity
25:55 - STUDY: HIIT training decreased abdominal fat of type 2 diabetics by 44% in 8 weeks
27:50 - Episode recap
28:30 - Outro

Links to topics discussed:
Our book: The 14 Day Guide to Effortless Weight Loss, Unlimited Energy & Increased Productivity 
Tabata workout for beginners
Tabata workout for intermediates 
Tabata workout for experts

Enjoy!

Mar 14, 2017

In a world where you’re constantly being pushed to every imaginable limit, it’s easy to forgot to slow down and deal with health beyond diet and exercise. No matter how many leafy greens you eat or how many times a week you crush it at the gym, everyone can benefit from therapies that enable you to live smarter instead of harder.

In episode 28 of the Primal Example Podcast, Joe and Amber explore three easy forms of therapy that have been clinically shown to help shed pounds, promote faster recovery and relaxation. You also get the inside scoop on Joe’s sensual bath time rituals as well as a reminder to jumpstart your summertime fine with the 14 Day Guide to Effortless Weight Loss, Unlimited Energy & Increased Productivity.

Topics Discussed Include:

  • Intro

  • 5:10 – What is infrared sauna therapy

  • 7:00 – The difference between infrared saunas and dry saunas

  • 8:30 – Why we should use infrared saunas to “detox”

  • 9:20 – Benefits of infrared saunas

  • 9:35 – A study published in JAMA showed that regular sauna use can lower sudden cardiac death by 63% and lower all-cause mortality by 43%

  • 11:20 – Sauna use is clinically proven to lower blood pressure and cortisol, reducing cardiac events

  • 13:30 – Study shows that regular infrared sauna usage over the span of 4 months can reduce body fat percentage by 4%

  • 15:45 – How to find infrared saunas near you

  • 17:40 – Breathing in nature/essential oils

  • 19:15 – What is forest bathing? What are the benefits of forest bathing?

  • 20:20 – Phytoncides can boost NK-cell activity by 50% - What are NK-cells?

  • 23:25 – Joe’s shares his relaxing bath ritual using essential oils (while Amber sings her rendition of “Lovers and Friends”

  • 24:42 – Cryotherapy – what is it?

  • 28:45 – Benefits of cryotherapy (fat loss, injury healing, fights inflammation, etc.)

  • 30:16 – Cryotherapy effect on brown fat vs. white fat – increased metabolic rate – increased calorie burning

  • 31:40 – LeBron James, Cristiano Ronaldo, Alicia Keys, Tony Robbins & Joe Rogan do cryotherapy

  • 33:08 – How to find a cryotherapy studio

  • 35:24 – Episode Recap

Links to topics discussed:

Enjoy!

 

Feb 28, 2017

When it comes to health news, it can literally be life or death. Many of us rely on our social media feeds or favorite podcasts for relevant, reliable health information. However, depending on where this info is coming from and how its presented, we can be lead down a path of misinformation that can have real impacts on our lives.

Have you ever seen what raw published research looks like? Most people don’t have time nor patience to decipher random numbers and endless scientific jargon. Many well-intentioned bloggers see published studies and attempt to summarize them for their followers. Unfortunately, more times than not the blogger misrepresents the data and their devoted followers take it as gospel.

Everyday people should be able to interpret health data without the danger of amateur recklessness or mainstream media-induced confusion. If you’re down for it, we at Primal Example want to be your guides through the jungle of cutting-edge research.

In episode 27, we explore the latest research around sexy questions like:

  • Is your coffee killing you?
  • Do you really need to take fish oil?
  • Why in God’s name should you fast?

 

Listen in to find out how to apply the latest scientific research to your life with down-to-earth appraoches and simple hacks!

 Topics Discussed Include:

  • 2:35 - Topic intro
  • 7:00 - Published studies are difficult to interpret!
  • 8:20 - New research about fasting and its benefits
  • 10:20 - Fasting can increase the lifespan of mice by 15-20%
  • 11:15 - Why fasting is easier than you might think
  • 12:45 - You get the best results from a 16-hour fasting window & an 8-hour eating window .... How to construct your eating/fasting windows
  • 16:30 - Mimick fasting by eating fat without protein or carbohydrates
  • 18:00 - Fasting preserves muscle and doesn't ruin "gainz" .... study from BioMed
  • 19:20 - Coffee is the #1 source of antioxidants for Americans
  • 19:40 - Is coffee good for you or bad for you? What does the research say?
  • 21:10 - Coffee consumption can protect against DNA damage
  • 21:35 - Caffeine - good or bad?
  • 22:30 - New research shows that caffeine shortens telomeres - What are telomeres?
  • 24:45 - Coffee consumption lengthens telomeres
  • 27:20 - Are fish oil supplements a waste of money? Are there health risks?
  • 28:00 - How fish oil  supplements CAN BE beneficial
  • 28:45 - The top 3 fish oil supplement brands on the market are selling rancid fish oils - What are the health risks associated with rancid oils?
  • 33:20 - Episode recap

 

Links to Topics Discussed

 

Enjoy the show!

Feb 13, 2017
Fruit and vegetable smoothies are considered a staple in weight loss protocols and cleanses. But what if your favorite smoothie was making you miserable? Often seen as the ultimate healthy drink, most premade and homemade smoothies are actually doing more harm than good, leaving you prone to bad diet choices later on. Episode 26 explores how and why you’re getting smoothies wrong. Joe and Amber also provide 3 simple guidelines for taking your smoothie game to the next level.
 
 
Topics Discussed Include:
  • Intro
  • How your smoothie may be contributing to uncontrollable hunger, energy/mood swings and weight gain
  • Many smoothie restaurant chains making smoothies that have more sugar than a can of soda
  • The benefits of fruit in a smoothie
  • The downsides of fruit in a smoothie
  • If your goal is weight loss, you might not want to eat fruit
  • What causes food cravings and energy swings?
  • Steps to constructing a healthy smoothie
  • Why your smoothie should contain a large amount of high-quality fats
  • What are some examples of high-quality fats to include in your smoothie?
  • Why high quality fats don't contribute to mood/energy swings
  • Why your smoothie should contain a medium amount of protein
  • The satiating benefits of protein
  • What type of protein should you add to your smoothie?
  • What type of protein should you avoid?
  • Using stevia as a sweetener
  • Why you should have a large amount of greens in your smoothie
  • Why you should have a small amount of berries in your smoothie
  • Which/how many  berries you should include in your smoothie
  • Our smoothie recipe
  • Recap and outro
 
Links to topics discussed:
 
 
Here's the recipe for our ultimate hunger-eliminating, energy-boosting, totally not gross smoothie
 
 
MXLLS
 
Ingredients:
 
Instructions:
 
1. Add all ingredients to a high-powered blender and blend until creamy (30 sec - 1 minute)
 
Feb 9, 2017

If you venture off into the abyss of YouTube videos regarding dieting, you'll most certainly encounter arguments being had and insults being hurled between members of opposing dietary communities. Scientific information goes by the wayside as emotions and ethics cloud the health argument. Members of the vegan community despise members of the paleo community. Paleo dieters think vegans are uninformed hippies. The conversation is rarely addressed from an unbiased, unemotional standpoint.

Enter in episode 25 of The Primal Example Podcast.  

In this episode, the Primal Example duo records a podcast while answering listener questions on Facebook Live.  Joe and Amber also take a much needed different perspective on dieting as they discuss why vegan, paleo and ketogenic diets may not be as healthy as their followers claim. 

 

Buckle up and let the controversy begin!

 

Topics discussed include:

  • 0:30 - Intro

  • 4:00 - Why veganism isn't inherently healthy

  • 5:00 - Nutrients missing in a vegan diet

  • 6:00 - 83% of vegans are deficient in vitamin b12

  • 9:00 - Only 2-10% of vegan EPA and DHA are converted into usable forms in humans

  • 15:50 - How to biohack veganism and cover all of your nutrient bases

  • 20:00 - Possible problems with a paleo diet

  • 23:15 - Why paleo nutritional bars aren't healthy

  • 29:40 - What is a ketogenic diet and why isn't it healthy?

  • 35:25 - Episode recap

 

Enjoy the episode!

Feb 1, 2017

In this bonus episode, Joe and Amber record a podcast while answering nutrition related questions on Facebook & Instagram Live. They also share 3 of their favorite healthy snacks and explain why these snacks are superior to their conventional counterparts. 

If you want to be a part of our next Facebook Live Q&A podcast, like Primal Example on Facebook and tune in to our next video!

 

 
Topics Discussed Include:
 
  • 1:30 - Brazi Bites - naturally gluten-free Brazilian cheese bread made from tapioca flour, high-oleic safflower oil and asiago cheese
 
  • 2:35 - Why high-oleic safflower oil is healthier than conventional safflower oil and how your cooking oil is contributing to inflammation
 
  • 7:00 - Siete Family Foods Tortilla Chips - grain-free, gluten-free tortilla chips made from cassava flour, avocado oil, coconut flour and chia seed
 
  • 9:10 - What are anti-nutrients? The dangers of phytic acid
 
  • 11:20 - Eating Evolved - Dark Chocolate Mint coconut cups made from organic cacao, organic coconut sugar and organic peppermint oil
 
  • 14:15 - How unhealthy is it to eat raw hamburger meat?
 
  • 16:40 - Why is meat quality important? Grass-fed vs grain-fed beef
 
  • 21:30 - Is sushi healthy? The dangers of farm raised fish
 
  • 28:25 - Should we eat order beef cooked rare? Is it healthier than well-done meat? The dangers of overcooked protein and fats
 
  • 31:20 - What are the dangers of overcooking eggs and nuts?
 
  • 35:00 - What are damaged fats and what kind of fats are most stable? Least?
 
  • 38:30 - Organic vs. Conventional - Is organic really healthier?
 
  • 42:00 - Hormones, estrogen dominance and pesticides functioning as xenoestrogens ... BPA, PCBs and parabens also function as xenoestrogens
 
  • 50:00 - What type of eggs should you buy? Cage-free? Free-range? Pasture raised? 
 
  • 51:20 - Milk is for babies? Dangers of pasteurized milk. Benefits of raw milk on asthma
 
  • 53:25 - Why organic meat isn't necessarily healthier
 
  • 57:20 - Outro
 
Links to Topics Discussed:
 
Enjoy the show!
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