Episode
The 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
1:14:37
Published: Fri Feb 18 2022
Description
Being in good health is the most valuable thing you can prioritize for yourself and your family. If you’re able to create a healthy lifestyle instead of just trying a new trend or diet, then you are setting yourself up for success. I interview a lot of different health experts on the show and so I wanted to put together a mashup of the best ways to begin taking back control of your health. In this episode we discuss:How to change your habits and the most effective way to burn fat with Mark Sisson.How to instantly improve your sleep with Shawn Stevenson.The foods you need to start eating with Dr. Lisa Mosconi.The benefits of fasting with Dr. Alan Goldhamer.And so much more! For more go to: www.lewishowes.com/1230Mark Sisson's episode: www.lewishowes.com/827Shawn Stevenson's episode: www.lewishowes.com/696Dr. Lisa Mosconi's episode: www.lewishowes.com/1091Dr. Alan Goldhamer's episode: www.lewishowes.com/1124 & www.lewishowes.com/1125
Chapters
In this episode, experts share tips on how to improve your sleep, burn fat, make healthy food choices, and the benefits of fasting.
00:00 - 05:42 (05:42)
Summary
In this episode, experts share tips on how to improve your sleep, burn fat, make healthy food choices, and the benefits of fasting.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Relying on carbohydrates for energy can lead to overeating and fatigue.
05:42 - 10:18 (04:36)
Summary
Relying on carbohydrates for energy can lead to overeating and fatigue. Burning stored body fat can provide sustained energy without frequent meals and carbohydrate intake.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
If you are a sugar burner and haven't become fat adapted, your blood sugar will dip after not eating for a few hours.
10:18 - 13:34 (03:16)
Summary
If you are a sugar burner and haven't become fat adapted, your blood sugar will dip after not eating for a few hours. Once your body has learned to burn fat, it will be able to do so more efficiently.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Getting sunlight exposure during the day is valuable to human health, helping to keep cortisol levels lower in the evening and providing more benefits than any fancy light sources can offer.
13:34 - 18:39 (05:04)
Summary
Getting sunlight exposure during the day is valuable to human health, helping to keep cortisol levels lower in the evening and providing more benefits than any fancy light sources can offer.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
The host and guest discuss the negative effects that technology and screen time can have on one's sleep and the importance of reducing screen time before bed.
18:39 - 22:13 (03:33)
Summary
The host and guest discuss the negative effects that technology and screen time can have on one's sleep and the importance of reducing screen time before bed.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
A study shows that caffeine intake can interrupt sleep if consumed three or six hours before bedtime as the nervous system remains active due to the drug in caffeine.
22:13 - 24:56 (02:43)
Summary
A study shows that caffeine intake can interrupt sleep if consumed three or six hours before bedtime as the nervous system remains active due to the drug in caffeine. It is necessary to determine the optimal time to avoid caffeine before sleep.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
The body goes through a process of thermal regulation to lower core body temperature and create an ideal environment for deep sleep.
24:56 - 27:11 (02:14)
Summary
The body goes through a process of thermal regulation to lower core body temperature and create an ideal environment for deep sleep. Dr. Kelly Starrett also struggled with heat while sleeping.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
There is a specific window of time, approximately between 10 p.m. and 2 a.m., when your body produces the largest amount of melatonin and human growth hormone, allowing you to go through your normal sleep cycle.
27:11 - 28:44 (01:32)
Summary
There is a specific window of time, approximately between 10 p.m. and 2 a.m., when your body produces the largest amount of melatonin and human growth hormone, allowing you to go through your normal sleep cycle. Sleeping within this time frame can lead to optimal rest.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Neuroscientist Dr. Lissa Musconi shares the different foods to avoid and those to consume for optimizing brain health, based on the comparison of brain scans of people on a Mediterranean diet and those on a Western or standard American diet.
28:44 - 32:53 (04:09)
Summary
Neuroscientist Dr. Lissa Musconi shares the different foods to avoid and those to consume for optimizing brain health, based on the comparison of brain scans of people on a Mediterranean diet and those on a Western or standard American diet.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Is there a way to slow down or reverse the shrinking of one's brain and the early-stage plaques that lead to Alzheimer's disease?
32:53 - 36:51 (03:57)
Summary
Is there a way to slow down or reverse the shrinking of one's brain and the early-stage plaques that lead to Alzheimer's disease?
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Dr. Rebecca Shansky discusses how Alzheimer's disease affects more women than men and how to get tested for genetic disease.
36:51 - 40:42 (03:51)
Summary
Dr. Rebecca Shansky discusses how Alzheimer's disease affects more women than men and how to get tested for genetic disease.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Plant-based foods like hemp seeds, tempeh, and nutritional yeast are rich in protein, vitamin B12 and are beneficial for women's health.
40:42 - 49:05 (08:23)
Summary
Plant-based foods like hemp seeds, tempeh, and nutritional yeast are rich in protein, vitamin B12 and are beneficial for women's health. Consuming a plant-based diet can lead to a lower risk of cardiovascular and neurological diseases while also providing a gentle hormonal replacement therapy.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Fiber plays a crucial role in regulating the flow of sex hormones in the body and promoting overall health.
49:05 - 51:04 (01:58)
Summary
Fiber plays a crucial role in regulating the flow of sex hormones in the body and promoting overall health. Smashed fish containing leafy greens is a great way to incorporate fiber into your diet.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Dr. Alan Goldhammer discusses the benefits of water fasting and why healthy people may get the most benefits if they use it preventatively.
51:04 - 54:59 (03:55)
Summary
Dr. Alan Goldhammer discusses the benefits of water fasting and why healthy people may get the most benefits if they use it preventatively. He also details the routines individuals should follow when fasting.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Fasting has had positive preliminary results on patients with follicular lymphoma, inspiring further research into how it can be used to treat cancer.
54:59 - 59:22 (04:23)
Summary
Fasting has had positive preliminary results on patients with follicular lymphoma, inspiring further research into how it can be used to treat cancer. However, the effectiveness of fasting may vary depending on the type of cancer.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
The speaker recommends intermittent fasting for at least 16 hours a day, consistently every day to fine tune people's attitudes towards diet, sleep, and exercise.
59:22 - 1:03:25 (04:03)
Summary
The speaker recommends intermittent fasting for at least 16 hours a day, consistently every day to fine tune people's attitudes towards diet, sleep, and exercise. This can sustain long-term results and optimize lifestyle. For healthy and young people, fasting for 48-72 hours cumulatively can safely and effectively improve results.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
True North's study on the changes in microbiome during fasting showed that people with higher consumption of animal products have higher levels of TMA.
1:03:25 - 1:07:03 (03:38)
Summary
True North's study on the changes in microbiome during fasting showed that people with higher consumption of animal products have higher levels of TMA. Water fasting may not be suitable for everyone, and proper guidance is necessary.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Fasting can help normalize insulin function and blood sugar levels which promote good health.
1:07:03 - 1:12:30 (05:27)
Summary
Fasting can help normalize insulin function and blood sugar levels which promote good health. Those who fast and adopt a healthy diet and exercise regimen sustain high levels of health.
EpisodeThe 4 Daily Hacks To Get In The Best Shape Mashup EP 1230
PodcastThe School of Greatness
Working from home allows individuals to take extended periods of time off to properly fast and recover, which is crucial for hypertensive patients who may need to fast for two to three weeks.
1:12:30 - 1:14:26 (01:55)
Summary
Working from home allows individuals to take extended periods of time off to properly fast and recover, which is crucial for hypertensive patients who may need to fast for two to three weeks.