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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: January, 2017
Jan 23, 2017
A common mistake that many people make when attempting a transition to healthier eating habits is getting ahead of themselves. Instead of making a slow transition into better eating habits, many of us try the cold turkey approach and simply avoid some of our favorite foods at all costs. Often times, this results in us falling off the wagon due to our inability to follow the restrictive dietary guidelines we set out for ourselves. One way to avoid this pattern is to use food substitutions. Finding foods that resemble our favorite foods but lack the same negative health consequences can help keep us on track, actually enjoying the food that we are eating.
 
In this episode, Joe & Amber discuss the negative health consequences of some of our favorite foods including soda, rice and ice cream. They also share
hack foods that can replace their conventional counterparts while not steering you off the path of your goals.
 
 
Main takeaways of this episode:
 
  • 1 soda per day can possibly shorten your life by more than 4 years by shortening your telomeres and causing DNA damage
  • Rice is not healthy - why? Phytates, lack of nutrients + sedentary American lifestyle
  • Conventional ice creams contain as much as 96 grams of sugar and 1,400 calories per pint 
 
 
If you have any questions you'd like answered on future episodes of the podcast, submit them here!
 
 
Topics Discussed Include:
  • 1:00  - Intro
  • 4:45 - Emotional eating and unhealthy eating patterns
  • 9:50 - Zevia "healthy" soda
  • 12:40 - Why should you avoid soda? - Soda statistics
  • 15:00 - Research showing that drinking 1 soda per day can decrease your lifespan by over 4 years
  • 15:15 - Drinking 1 soda per day shortens your telomeres, damaging your DNA
  • 18:00 - What is Zevia soda made from? Why is it better than conventional soda? What is stevia? What are the different flavors?
  • 22:10 - Cauliflower rice & why brown + white rice aren't healthy
  • 24:50 - Brown rice is higher than white rice in phytates - what are phytates?
  • 26:00 - What does the nutrition profile of brown rice look like?
  • 27:25 - What does the nutrition profile of white rice look like?
  • 28:30 - Nutrition profile and benefits of cauliflower rice
  • 29:10 - Cauliflower rice has 75% of the daily value of vitamin C in a 1-cup serving
  • 29:30  - Benefits of vitamin C - antioxidant, free radical scavenger & important nutrient for skin health + repair
  • 33:00  - Enlightened ice cream - Diabetic friendly ice cream
  • 35:20  - Nutrition profile of Ben & Jerry's peanut butter cup ice cream compared to nutrition profile of Enlightened ice cream
  • 39:45  - What's different about Enlightened ice cream? - erythritol + monk fruit extract as sweeteners - ghee + coconut oil as healthy fats
  • 46:00  - Episode recap and outro
 
Links to Items Mentioned:
 
Enjoy the show :) 
Jan 16, 2017
New year, new you? As we approach the end of the second week of 2017, it's estimated that 32% of people have already given up on achieving their new year's resolution. In another 2 weeks, an additional 10% will totally abandon their resolutions and resort back to old habits. Interestingly, statistics show that the most popular resolution made for 2017 is to lose weight and eat healthier. Almost 32% of people who made resolutions included losing weight on their list. Unfortunately, less than half of these people will acheive success and continue pursuing their goals after 6 months. 
 
Why do people give up on their weight loss goals and resort back to unhealthy habits? One of the reasons is because the popular formula to achieve weight loss success is distorted and faulty. Many well-intentioned dieters resort to restricting calories and exercising harder in attempt to lose weight. In theory, this formula makes sense. In practicality, this method is ineffective and can contribute to more weight gain, fluctuating energy levels and decreased mental performance. Simply put, the calories in/calories out formula to lose weight doesn't work in the real world. 
 
In this episode, Joe and Amber discuss their new e-book; The 14 Day Guide to Effortless Weight Loss, Unlimited Energy & Increased Productivity. They also share the secret to achieving effortless weight loss: hormones. Additionally, they answer a few listener questions they received about ketosis.
 
 
 
If you have any questions you'd like answered on future episodes of the podcast, submit them here! 
 
 
Topics Discussed Include:
  • 1:45  - Intro
  • 3:45 - Joe & Amber discuss their new e-book
  • 7:00 - Why calories in/calories out is ineffective for weight loss and why                 it's all about hormones
  • 13:00 - Defeating orthorexia (an unhealthy obsession with healthy eating)
  • 17:45 - What is leptin and how does it control hunger?
  • 21:00 - How does weight gain actually occur? Hint: it's not a lack of                         willpower
  • 24:45 - Intestinal permeability's role in leptin resistance & what we can do              about it
  • 26:00 - Yo-Yo dieting and how it relates to leptin
  • 28:00 - Exercising to nurture leptin
  • 29:00 - Published research about a paleo diet's influence on leptin
  • 35:00 - What is ketosis? What does a ketogenic diet look like?
  • 37:00 - Can protein knock you out of ketosis?
  • 39:00 - Can ketogenic diets contribute to weight giain?
  • 39:30 - Ketogenic diets and thyroid hormones
  • 42:00 - Ketogenic diets and gut health
  • 45:00  - The reason why you're probably not in ketosis .... even if you think                you are
  • 47:30  - Do I recommend a ketogenic diet?
  • 50:00  - Outro
Jan 2, 2017
Did you know that there are 6 common food additives present in 80% of foods on U.S grocery store shelves that are banned outside of the U.S? This is a frightening statistic. Despite science proving that these additives contribute to conditions such as obesity, diabetes and even cancer, food additives such as MSG, high fructose corn syrup and hydrogenated oils are present in countless products on store shelves, including products that are marketed as "healthy". In order to avoid these toxic additives, consumers need to take it upon themselves to learn how to read nutrition labels and avoid getting tricked by the alternative names that companies use for these additives to trick the consumer. 
 
In this episode, Joe and Amber share research about the dangers of consuming MSG, high fructose corn syrup and hydrogenated oils. Additionally, they tell you some of the common names used by companies to disguise these substances on nutrition labels. 
 
 
If you have any questions you'd like answered on future episodes of the podcast, submit them at www.primalexample.com/ask ! We are hoping to have a full Q&A episode in the near future to answer any nutrition, fitness, biohacking or any other health related questions you may have for us.
 
 
Topics Discussed Include:
  • 5:20  - Joe and Amber address criticism about cursing on the podcast
  • 10:30 - Introduction for the topic of the day
  • 12:30 - Chinese Restaurant Syndrome & MSG (monosodium glutamate) 
  • 15:20 - MSG being a neurotoxin, killing brain cells
  • 16:30 - MSG causing blood sugar spikes & dips, making you hungry and               grumpy
  • 17:50 - Research from the  Cephalalgia journal about MSG causing                     headaches, high blood pressure, and stomach aches. 
  • 21:00 - Alternative names for MSG to watch out for on nutrition labels
  • 23:00 - High fructose corn syrup - what is it?
  • 28:20 - Research from the Pharmacology, Biochemisty and Behavioral                 journal about how high fructose corn syrup fed mice gained                     more weight than mice who ate sucrose, even when the high                   fructose corn syrup fed mice ate less calories
  • 31:00- How hormones control weight, not calories
  • 31:55 - Research from the Pharmacology, Biochemisty and Behavioral                 journal showing that high fructose corn syrup contributes to                     leptin resistance. Leptin is our "you're full, stop eating!"                           hormone.
  • 32:30 - Our ancestors ate 16-20 grams of fructose per day - the modern                  American eats 85-100 grams of fructose per day.
  • 33:00 - Why are you eating what you're eating? - Every ingredient should                have a purpose
  • 36:00 - How fructose makes you hungrier, and contributes to overeating
  • 38:50 - How to recognize high fructose corn syrup hiding on nutrition                      labels
  • 44:40  - Hydrogenated oil - what is it and how is it made?
  • 48:40  - Hydrogenated oil contributing to heart disease, DNA damage &                   cancer
  • 50:50  - Hydrogenated oil on nutrition labels
  • 54:10  - Episode recap + closing conversation
 
Links to Items Mentioned:

 

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