EP74: Exploring New Core Values With John McMullin

This is me and John when I had short hair. One of the many of John’s intensives that I attended in Florida.

This is me and John when I had short hair. One of the many of John’s intensives that I attended in Florida.

John McMullin has been my personal life coach for years now. I’m excited to share his teachings with all of you today. I hope his work impacts you as much as it did me.

John is dedicated to serving anyone seeking a self empowered life. He believes that balancing the energy of mind, body and spirit opens the door to self empowerment. Becoming aware of areas where energy is in harmony and discovering areas where energy is blocked, leads to greater self understanding. Once a light is cast on how and when the self started accepting concepts that block energy, a new window of opportunity opens for learning how to change beliefs and habits that are self defeating.


Journeys of Wisdom is founded on these beliefs:

  • Every individual is perfect and whole and has a right to discover their own greatness, to fully experience life, and to know they are loved.

  • People become more empowered when they learn how to balance the energy of the mind, body and spirit at all levels – conscious, subconscious, and unconscious.

  • Each person should have the opportunity to experience a reverence for self in all aspects – intuitively, mentally, emotionally, spiritually, and physically.

Connect with John:


EP73: Flow State & Training Colin O'Brady with Mike McCastle

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Mike McCastle is a sponsored American endurance athlete, four-time world record holder, nationally acclaimed performance coach and motivational speaker. After serving 11 years in the U.S. Navy, McCastle founded Twelve Labors Project, a company and charitable initiative driven by a purposeful mission to push the limits of human potential in hopes of inspiring others to explore their own capacity for greatness. With over a decade of experience in the field, high-achievers in the athletic, military and corporate sectors have enlisted McCastle's expertise with the goals of improving performance, mental strength, productivity, leadership and team cohesion. 

In addition to collegiate, professional and national level athletes, Mike's clientele have included teams from Microsoft, Amazon, the FBI, U.S. Navy SEALs and elite polar explorers to name a few. His efforts and expertise in human performance have been featured in The New York Times, USA Today, HBO Real Sports, NBC news, Men's Health Magazine, U.S. Veterans Magazine plus many more local and national news media outlets. 

In his free time, Mike remains actively involved in a number charitable efforts centered around Veteran mental health issues, Parkinson's disease and muscular dystrophy research. He is the current Student Veterans of America (SVA) chapter president at Concordia University where he studies Psychology and Exercise & Sports Science.


In this episode we discuss:

  • What flow state is and how to identify it

  • How what you think and feel is directly linked to your physical performance

  • The difference between flow state and detachment

  • What triggers flow state

  • The phases of flow state

  • How you can create an environment to connect with a state of flow more often and easily


Connect with Mike:

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Website: http://www.twelvelaborsproject.com/home

IG: @mikemccastle
Twitter: @mikemccastle


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EP: 72 Brain Based Fitness, Acupuncture & Pregnancy

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Alisha is a Personal Trainer, ZHealth Practitioner and a Board Certified & Licensed Acupuncturist. Alisha is particularly passionate about combining Acupuncture and movement coaching to focus on Women’s health and wellness.

Connect with Alisha at:



In this episode we discuss:

  • What is brain based fitness

  • Knowing how to assess can help you progress so much faster

  • How pregnancy is an athletic event and how you can better prepare for it

  • Your threat bucket

  • How Alisha shares her teachings with other trainers

  • The principles of Chinese Medicine and how it relates to the food we eat


Resources mentioned in this episide:

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EP 71: The ELDOA Method, Fish Oil & Serotonin With Andrew Johnston


About Andrew:

A native of Atlanta, Andrew Johnston has been a personal trainer for over two decades. He got into the business for self-improvement, arming himself with knowledge to combat the performance enhancing drugs that inundate the sport of professional cycling. This strategy worked, and in 1992 he was invited to be a resident athlete at the Olympic Training Center in Colorado Springs.

Upon graduation from Eckerd College in 1994, he turned pro and took his ambitions to Europe to race for the Belgian Haverbeke GB team. After the 1996 Olympic Trials, he moved to Spain to race for the Palafrugell and Homs squads until 1998. Andrew devoted his full attention to personal training in 1999 after a crash ended his cycling career just as he was entering his prime. But his competitive drive was satisfied for only a year before discovering his interest in triathlon. In his first full season of triathlon competition, he was the 2001 Olympic Distance Champion of Georgia and 5th overall at the National Long Course Triathlon Championships, earning All-American status as well as a slot on the U.S. World Triathlon team.

Andrew founded Triumph Training in 2000, using his athletic experience and insatiable appetite for knowledge to build a successful training business. Not content with having obtained his Certified Strength and Conditioning Specialist degree, arguably the most respected credential in the fitness industry, Andrew became the first Corrective Holistic Exercise Kinesiologist in the state of Georgia in 2001.

His passion for the body and its limitless potential has grown only stronger since Men's Journal named him one of the Best Trainers in the U.S. in 2005 and again in 2006. Perfecting what he preaches to his clientele as well as various audiences throughout the Southeast, in 2006 Andrew became the first Leukemia Survivor to qualify for and finish the Hawaii Ironman World Championships.  The award-winning documentary Living Is Winning captures the events leading up to that race and takes the audience deep into the life of an aspiring triathlete.

After several years of "retirement" from competition to open up his private training studio in Atlanta and to author his first of two published books, Andrew stormed back onto the triathlon scene in 2012 to qualify for the 70.3 World Championships followed three weeks later with the Overall Win at the Great Floridian--the first Leukemia Survivor to ever be crowned the champion of an Iron Distance Triathlon. He then got permission from his wife and son to tackle the 3000 mile Race Across America, raising over $250,000 dollars for the Leukemia and Lymphoma Society.  Now he takes his knowledge as a CHEK Practitioner and one of the select few ELDOA Trainers in the world to guide people in their pursuit of wellness, ultimately helping them to realize that the only limitations they truly have are the ones they set for themselves.

Connect with Andrew:



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The Benefits Of Sound Healing With Shalom Mayberg

photo credit  christycassano.com

photo credit christycassano.com

For over 10 years, Shalom Mayberg has been helping people from all over the world relax, heal and find overall balance in order to live a healthier life. He uses traditional healing modalities, which are practical and useful; such as a combination of energy work, Chakra balancing, and intuitive touch. These techniques help to release emotional and physical pain which remove blockages in mind and body. Much of the work Shalom does is transformative and intuitive based; some techniques are centuries old while others are modern day practices.

Shalom began practicing yoga and meditation in 2001; this lead to a healthier lifestyle and a more vibrant approach to life in general. Family, friends, and strangers on the street began asking his advice and seeking his help and thus, Shalom found his passion. After working for a few years for the State of Florida as a Police officer in Miami, Shalom left his position and began his journey through both India and Asia for a period of deep learning and exploration to answer his calling. 

After living, learning, and teaching in India and Asia for almost three years, Shalom returned home with two separate 200 hour YTTC (yoga teacher training certifications) in Hatha and Vinyasa yoga and training in Yoga Nidra guided meditations. He also received his certification in Levels 1, 2, and Master Level Reiki practice, and training in mediumship and psychic work. In addition, Shalom holds a Rabbinical Certificate from his time spent studying in Israel. 

Shalom enjoys practicing yoga, group meditation, nutritious cooking and hiking as well as mentoring teens to encourage a healthier lifestyle. As a Spiritual and Wellness Guide, Shalom offers sound healing, SuJok therapy, and Energy Work.


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EP69: Build The Body You Love With Kitty Blomfield

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Kitty Blomfield is a director at Nustrength Personal Training based in Brisbane Australia. She also has the Nustrength Youtube Channel with a series of different shows geared toward food prep, nutrition education and inspiring testimonials. She's passionate about empowering people through the right nutrition and strength training.

For many years Kitty struggled with body image and was your typical over-exerciser and under-eater. Her weight would yo-yo, she lacked energy, slept poorly, and suffered from terrible binge eating. It was so bad that she'd train six days a week for up to two and a half hours a day and would eat a low calorie and low carb diet.

In 2014 Kitty was introduced to the work of Doctor Ray Peat, Emma Sgourakis (The Nutrition Coach), Dodie Anderson and Rob Turner. Their research challenged her entire belief system around what constitutes ‘true health and fitness’. Since then, she's never looked back.

Kitty now only trains three days a week and does very little cardio apart from the occasional walk in the sun. She follows a structured and measured training program and eats to fuel her body now as opposed to depriving her body the way she used to.

As a result Kitty is the strongest she's ever been and she's in the best shape of her life but most importantly she feels the best she's ever felt. In 2015 Kitty competed in her first powerlifting competition and broke the GPC record for deadlifting in the under 75kg weight class. In March 2016 she competed at ProRaw8 and won the female deadlift only competition with a deadlift of 207.5kgs at 71.5kgs body weight.

She believes that if you want to be in the best shape of your life you need to love the process. If you focus on getting stronger in the gym, tracking and measuring your training and nutrition and nourish your body with the right food the physique will look after itself.

According to Kitty, there's something extremely empowering about being a strong female, she wants to help you become the healthiest, happiest and strongest version of yourself in and out of the gym.


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This is full of anti-inflammatory properties from turmeric, along with ginger and of course Lion's Mane which optimized cognitive performance and supports the nervous system! Brain fog, BE GONE!

You'll need:

1 1/12 cups milk or coconut milk

1 packet Lion's Mane Elixir

1/4 tsp turmeric, pinch of fresh or powdered ginger (to taste)


Heat milk on low until warm. 

Add all ingredients to a blender or mug, and froth or mix until thoroughly combined and frothy. 

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References Talked About in This Episode

The Nutrition Coach

Popping The Food Bubble

Dodie Anderson

EP68: Rituals For Recovery With EKKA

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It’s impossible to journey through this life without experiencing damage. And, because of that, we seek to escape and numb – with work, food, alcohol/drugs, relationships, the internet and more.

Therefore, we move away from Spirit and become lost in a repeating cycle of destructive behavior.

EKKA is the world’s first ritual based self-care recovery subscription box. Ekka was founded in 2016 by Yvette Jacquez and Nuria Reed.

They envisioned a better holistic wellness system – one that went deeper, built community and created sustainable change.

At Ekka, Yvette and Nuria work with experts in the broad fields of recovery and wellness practitioners, and creatives to be sure they send you a different self-care box every month. they each bring to the table a lifetime of longing, loss, and love.

Yvette and nuria continue to embrace recovery by creating rituals. With this intention they hope to find peace and balance in this strange and beautiful world we live in.

We have one body, one life, one planet and one community and we’re all recovering from something together.

EKKA is a monthly subscription service that provides tools to balance mind, body and spirit done with intention.

Yvette Jacquez – CEO &  Co-Founder

Yvette is a passionate fitness expert with a keen respect for the role that consistent ritual and self-care play in her well-being.

Recovering from anxiety disorder and has experienced cycles of abusive relationships and self-harm. Yvette has spent over ten years focusing on wellness specifically around food & exercise to help her journey through recovery.

Yvette lives in Portland, Oregon with her dog Odys. You can find her outdoors bouldering, snowboarding, camping.

She embraces change and seeks adventure while taking each step with care.


Nuria Reed – Chief Wellness Officer & Co-Founder

Nuria is an ERYT500 and certified Usui Reiki Master with over a decade in meditation and yoga experience, PTSD and the mind/body connection.She is in recovery from anorexia and drug abuse.

Nuria lives in Santa Barbara, California. She’s obsessed with making the world a better places through the tools of yoga and meditation. When not teaching or educating the Ekka community on wellness you can find her playing in the ocean.

She is a teacher and mentor to people in recovery and the wider community. 


Connect with Yvette and Nuria and order their boxes below:

December's box theme is Anxiety and how to alleviate anxiety when it comes to social settings. 

Use our code and get 25% off your box subscription today.

Enter the code: INTEGRATE

Website: https://www.ekkalife.com/product/ekka-life-monthly/


In this episode we discuss:

  • The EKKA Life philosophy

  • How Yvette and Nuria created a company based on recovery rituals

  • How a ritual is really a habit that you’ve given some meaning to.

  • The purpose of the EKKA boxes is to create balance to mind, body and spirit that’s done with intention. Providing you with the tools for self care and recovery.

  • We discuss what recovery means to us and EKKA and how it can be used to create transformation and positive change in someone’s life.

  • What role recovery plays in our rites of passage as women.


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Get 10% off your order today by entering our code: integrateyourself

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References mentioned in this episode:


EP67: Owning Your Fitness With Ryan Hurst


Ryan Hurst is head coach and program director for GMB Fitness. With many years of experience in strength and movement coaching, he holds black belts in Kendo, Judo, and Shorinji Kempo and practiced 10 years as a competitive gymnast.

He's married with two children and has lived in Japan for over 20 years.

Ryan has devoted his life to coaching others in strength and movement, but always lets his philosophy of “training for a healthy life” lead the way. He is a father to two young children, and the most important thing to him is to be able to play with them without pain or fear of injury.


In This episode we talked about:

  • The story of GMB and how it was created

  • How GMB has evolved since they first began.

  • The mission of the company and how they strive to help people become more physically autonomous

  • The challenges of having an online fitness program

  • Where they see themselves heading in the future


Send us some love


References mentioned in this podcast


Support our podcast

Use our Code:  Integrateyourself   and get 10% off your order today!

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and get 10% off your order today!


EP66: How You Breathe Shapes Your Metabolism With Josh Rubin


Josh Rubin and his wife Jeanne Rubin are owners of East West Healing where they specialize in nutrition for thyroid health.

The philosophy behind their approach to nutrition was developed under the influence of human physiology and research studies dating way back to the late 1800’s early 1900’s and some even earlier.

The science Josh and Jeanne are presenting is what they like to refer to as Universal Science, a science based on principles that can be applied to everyone.

These are facts we know are true, such as – the sole purpose of eating food is to fuel the body’s cells with energy. Just like a car needs gas, humans require food.

Metabolism begins in the cell, which is the most basic unit of life and where your body converts food to energy.

Each and every one of your trillion cells has an engine designed to produce energy – the energy needed to fuel ALL your systems. The more efficient your cells are at producing energy, the more energy your body will have at its disposal.

When the systems of the body have a steady supply of energy, they are able to repair, rebuild, and function at very high levels.

One of the most efficient ways in which the body produces energy is through a process called cellular respiration.

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In this episode we discuss:

  • How you breath can indicate the state of your metabolism

  • What role C02 plays in your metabolic function and how wasting C02 can be a problem

  • How conserving C02 can help us better produce energy, sleep and exercise by ultilizing 02 more efficiently.

  • How we can easily test our tolerance to C02 and why that matters.

  • How your breathing effects your posture and what you can do about it.

  • Why nose breathing is the best way to balance your ph, raise your metabolic rate and lower your stress hormones.

  • How breathing through your mouth affects the shape of your jaw and how this relates to your posture.

  • How we eat and breathe shapes our jaw.


Josh and Jeanne’s Metabolic Breathing Program



References mentioned in this episode:

Jaws: The Story of a Hidden Epidemic
By Sandra Kahn, Paul R. Ehrlich
Nutrition and Physical Degeneration
By Weston Andrew Price

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Enter our code and get 10% off your order today! Code: integrateyourself

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Integrate into our online community and get great rewards!

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EP65: Boost Your Energy & Accelerate Your Recovery With Kevin Ramirez

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Kevin Ramirez is a certified Exercise Therapy Specialist with Z-Health. He has studied with leading experts in the fields of neurology as it relates to movement, sports vision, and pain.

Kevin is founder and owner of Impower Supplements. His product, Amino PRO® is a powerful formula that’s specifically designed to help you meet your protein needs, build a better body, and recover faster.

It also helps improve digestion and supports the liver and kidneys.

When your liver and digestion are better, everything improves. The result is less brain serotonin and well-fueled dopamine pathways that make you feel awesome!

You’ll notice more energy, better sleep, and better performance… leading to a stronger, healthier, and more attractive physique.

Amino PRO® contains 3,240 mg of ultra-pure branched chain amino acids (BCAAs), combined in a carefully-researched ratio for optimum results, performance, and health.

Designed with your ultimate health and wellbeing in mind, this proprietary blend purposely excludes the 4 amino acids (cysteine, tryptophan, methionine, and histidine) that can promote stress, inflammation, and poor metabolism.

In this episode:

  • Kevin shares with us what what it takes to create a supplement company and get your product on the market.

  • How his amino acids stand out from the rest for supporting the liver, recovery and providing high quality ingredients.

  • What inspired Kevin to create his amino acid combination

  • What kind of people this product can help.

  • What is protein wasting and how can you avoid it

And so much more!

Order Kevin's Amino supplement at:


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  • Enter our code: integrate10 and get 10% off your order

Resources talked about in this episode


Ideal labs

EP63: Topic Show - Building Your Food Foundation - Foods With Vitamin A

Building a solid food foundation first is key. Your body can't always assimilate the nutrients from a supplement since taking single vitamins can take more energy from the body to break it down. You end up with a nutrient deficit instead of adding to your body’s energy reserves.

You’re better off eating foods that contain all the vitamins and minerals in one place, therefore, not robbing your body of it’s precious resources.

Plus, many supplements use low quality vegetable oils and soy to add shelf life and increase production of their product. Supplements also require a proper high quality food foundation to work properly.

In this episode series I talk about this and the value of including Vitamin A rich foods in your diet.

Vitamin A is…

  • Needed for converting cholesterol to thyroid hormone

  • Plays a role in the repair of the eyes

  • Stimulates growth of collagen which improves skin and body structure

  • Repairs internal organs, bone and teeth

  • Optimizes function of white blood cells

  • Needed to absorb calcium - so calcium does not stay outside the cell

  • Improves immune response - helps with food sensitivities

Sources of Vitamin A:  Liver, eggs, milk and cheese

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how to use food instead of supplementation pdf at:

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EP62: Spinal Care For Artists (Dancers, Contortionists & Gymnasts)

EP62:  Spinal Care For Artists (Dancers, Contortionists & Gymnasts)

Dr. Andreys received both her doctorate in chiropractic medicine and a masters degree in sports and exercise science from The University of Western States in Portland, OR. Her BA in dance with an emphasis in flamenco from was earned at The University of New Mexico, and her massage certification came from The Chicago School of Massage Therapy.

However, Dr. Andrey's health care education started at home. She comes from a long line of healthcare providers and educators starting with her great grandmother who was a midwife, herbalist and healer in Honduras.

EP61: Art Is Medicine & Medicine Is Art With Dr. Tumi Johnson

EP61: Art Is Medicine & Medicine Is Art With Dr. Tumi Johnson

Dr. Oluwatumininu (Tumi) Johnson, M.D. is a physician, dancer, and poet. She is board certified in Internal Medicine, a diplomate of the American Board of Integrative Holistic Medicine, and was made an Assistant Clinical Professor of Medicine of NYU in 2011. She has been a yoga practitioner for over 20 years and completed Yoga teacher training with Yogaworks in 2012.

A graduate of the Institute of Integrative Nutrition, Dr. Johnson also has extensive nutrition expertise, with past experience running a weight management clinic in New York City. Tumi also served in West Africa as a Doctors Without Borders field doctor in nutrition clinics there. Her holistic medical practice is focused on helping people identify the underlying causes of their health issues.

She then uses her expertise to offer individualized holistic regimens that support people in achieving and sustaining their most vibrant well-being. Through her plant-based health plans, she has had many patients heal issues ranging from diabetes to hormonal imbalances to persistent weight challenges.

EP60: Topic Show - How To Get Rid Of Bacterial Overgrowth, Leaky Gut & Endotoxin

EP60:  Topic Show - How To Get Rid Of Bacterial Overgrowth, Leaky Gut & Endotoxin


  • Aids the liver in the detoxification process by carrying the toxins away via the carrot fiber

  • Stimulates the digestion

  • Increases thyroid hormone conversion

  • Decreases stress hormones;  adrenaline and cortisol, as well as, aldosterone and serotonin

  • Relieves premenstrual symptoms

  • Contains an indigestible fiber that's antimicrobial and antibacterial which pull out endotoxins (bad bacteria) in the gut.  Making your gut flora a much healthier place.

  • When you cut your carrot lengthwise (even after you chew it) you get the benefit of it pulling out endotoxin much more effectively and lower in the digestive tract.

  • The raw carrot is effective at detoxing excess estrogen in the gut and prevent estrogen from getting reabsorbed in the gut, thus creating hormonal balance.

  • Eat your carrot salad between meals, between breakfast and lunch or lunch and dinner.

EP59: Understanding Biohacking With Luke Storey

EP59:  Understanding Biohacking With Luke Storey

Luke Storey, a former Hollywood celebrity fashion stylist, has spent the past twenty-one years developing and refining the ultimate lifestyle, based on the most powerful principles of health and spirituality, while at the same time embracing the technology and modern conveniences of urban living.

Using himself as a human research lab, Luke has explored a broad and sometimes extreme variety of measures to obtain optimal health, performance, and well-being. From surviving being injected with poisonous Amazonian frog venom, to three-week silent meditation trainings in India, to neurofeedback training in an isolation chamber, Luke has scoured the earth for the most cutting edge as well as ancient technologies of healing and personal transformation.

Luke has tenaciously applied the results of his field research and used them to not only completely transform his own life but also the lives of thousands of fans and followers through his various media channels and speaking engagements.

As a transformational coach, public speaker, and entrepreneur, Luke continues to share his strategies for healing and happiness to corporate as well as private clients, through his innovative and highly effective lifestyle design coaching system, Youtube channel, and wildly popular podcast, The Life Stylist. Since 2008, Luke has also served as Founder and CEO at School of Style, the nation’s most prominent fashion school for stylists.

EP58: How I Healed My Midlife Crisis With Christopher Ryan

EP58:  How I Healed My Midlife Crisis With Christopher Ryan

Christopher and his work have been featured just about everywhere, including: MSNBC, Fox News, CNN, NPR, The New York Times, The Times of London, Playboy, The Washington Post, Time, Newsweek, The Atlantic, Outside, El PaisLa Vanguardia, Salon, Seed, and Big Think. 

Chris has been a featured speaker at TED, SXSW, The Festival of Dangerous Ideas at the Sydney Opera House, and the Einstein Forum in Pottsdam, Germany, provided expert testimony in a Canadian constitutional hearing, and appeared in well over a dozen documentary films.

Even before co-authoring the New York Times best-seller, Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships (translated into 15 languages), with his wife, Cacilda Jethá, MD, Chris was on a wild ride. After receiving a BA in English and American literature in 1984 he spent the next two decades traveling around the world, pausing in unexpected places to work at decidedly odd jobs (e.g., gutting salmon in Alaska, teaching English to prostitutes in Bangkok and self-defense to land-reform activists in Mexico, managing commercial real-estate in New York’s Diamond District, helping Spanish physicians translate and publish their research). In his mid-30s, Chris decided to return to school to pursue doctoral studies in Psychology at Saybrook Graduate School, in San Francisco, CA.

EP57: The Value Of Play With Rafe Kelley

EP57:  The Value Of Play With Rafe Kelley

Natural Movement has been the key theme in Rafe Kelley's life since his childhood. He is owner of Evolve, Move, Play, a company that provides an in depth education in the philosophy of movement, aimed at helping you become a more heroic human, a human more deeply embodied in yourself, in your environment and in your tribe. His ultimate goal is the cultivation of a meaningful life through movement practice.

EP55: A Bioenergetic View Of Nutrition With Jay Feldman

Jay Feldman is an independent health researcher.  He graduated with honors from the University of Miami with degrees in Neuroscience and Exercise Physiology.  Jay helps people who struggle with chronic conditions and weight loss get back in control of their health.  

In this Episode we talk about:

-What bioenergetic nutrition means and how you can benefit from looking at nourishment this way for long term health.

-How your emotions and disposition in life is heavily linked to your energy levels and how you're fueling yourself.

- How restrictive dieting (like fasting, keto and low carb) can be beneficial to a point but as the body begins to adapt to a low energy state symptoms will begin to manifest because of nutrient deficiency.

-What you can do to offset a low energy state and get healthy again.