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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: August, 2017
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!
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