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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: May, 2017
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 :)

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