Client Resources
Watch the above 3 presentations, they are the keys to the kingdom!
1. Sleep Hygiene for Maximizing Energy, Productivity, Supporting Health and Getting & Staying Lean
2. Food as a Basis for Health
3. Foundations of Functional Strength
*Mat LaLonde's lecture is a primer on nutrient density to go with 2.
*Last video is an elaboration on why the primary nutrition mandate I give clients is to hit their RX for protein every day.
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Blood work primer – In order to take responsibility for your health, it’s important you understand what some of these markers mean and how they work. I often find that clients have never been educated even at the most basic level. Subsequently, many people are put on medications they don’t understand as a result of blood work that they have no idea about. Things like HbA1C, Triglycerides and Hs-CRP are metrics that we use to understand which direction things are going healthwise. I am a big fan of “the proof is in the pudding” when it comes to evaluating if your efforts towards creating a healthier you are working. These metrics are a big part of “the pudding”.
Special Considerations for Seniors - drive.google.com/file/d/1lqI-pIm7fFiUPz1m9b7UoRXQ2CF6M_mt/view?usp=sharing
Nutrition
It’s important to hear some of the information I have been sharing with you from other knowledgeable sources. These folks do a tremendous job putting many of these concepts together. I have personally vetted each author and the material. You can’t go wrong here.
Wired to Eat – Robb Wolf. At this point Robb’s new book is probably my top recommendation. It contains some very progressive and important concepts around why our efforts at moderation and moralizing decisions around food have failed so miserably (this is an emotional piece that is huge for many people). Additionally it will brief you on the basics of how food interacts with your physiology which is essential to understand if you want to finally stop “dieting”. Finally it will give you a plan for moving forward. I consider Robb’s book “advanced” in a number of ways. Although he works hard to keep things in layperson’s term, and frankly does a very good job of doing so, you may find the books listed below a little simpler. That’s fine. Read one of those then and read Wired to Eat after you have been playing around with this stuff for 6-12 months.
It Starts with Food – Dallas & Melissa Hartwig
Food Freedom – Melissa Hartwig
Primal Blueprint – Mark Sisson
Sacred Cow - The case for regenerative agriculture and meat as an integral part of the human diet
Advanced Nutrition
The Paleo Cure - Chris Kresser (great for autoimmune protocols)
The Whals Protocol - Dr. Terry Whals (the most autoimmune specific? also M.S. protocol)
The Complete Guide to Fasting - Dr. Jason Fung & Jimmy Moore
Healthy Gut Healthy You - Dr. Michael Ruscio
Food Prep/Recipes
Michelle Tam’s Site – Michele has an awesome app (NomNomPaleo) that will give you quality recipes by category for just about ever. Also she is now offering meal plans. New book out it appears as well…
40 Aprons Site Paleo Recipes
Recipes from the Whole 30
The Primal Gourmet Cookbook
Paleo Comfort Foods Cookbook
Higher Quality Foods
EatWild.com – Source high quality foods in your local area. You can read about each farm/ranch, their history and practices.
White Oak Pastures - Cutting edge regenerative/eco tourism farm.
Polyface Farms – the farm’s mission: to develop emotionally, economically, environmentally enhancing agricultural enterprises and facilitate their duplication throughout the world.
Natural Grocers
US Wellness Meats – Buy online and have delivered
The Good Kitchen – Preprepared, delivered to your door, whole food meals!
Prepackaged Food Recommendations – It can be helpful to have some go to snacks and ready to cook foods. I’ll keep adding to this list over time.
Dry Farm Wines – Natural, Organic, Bio-Dynamic, Sugar/Carb Free, Hangover Free Artisanal Wines delivered to you door. These wines are VERY different. Try a session where you don’t mix them with other wines and feel the difference for yourself. The buzz is different, sleep is less disturbed than conventional wines and you are fresher in the morning. Tell them Ian Starr from Balance Athletics sent you! I’m a loyal customer ;).
Stem Ciders – No Gluten! As the years have passed I have pulled virtually all wheat from my diet. As much as I love beer, it tears my guts up these days. I’ve gotten more interested in cider and have curated some that have virtually no carbs and are hardly sweet. Sometimes this is called dry/semi dry. From Stem my two favorites are the Hopped and Raspberry (1-3 Grams/Carbs/Sugar/can). Salted Cucumber is on my to try list ;).
Movement
Almost everyone understands movement to be “exercise”. In terms of physicality, there is a strong argument to be made that most people simply need to start expressing a range of potential “movements” WAY before they need to hit the gym or go for a run. A basic way to think of it is movement first, then “fitness”. These programs will aid you in reversing the locking down of the body that occurs with almost everyone due to a virtual end to movement in modern day society. Check out this video by Katy Bowman to get a flavor for what I’m talking about…
Nutritious Movement – Katy Bowman, M.S.
Gymnastics Bodies Fundamentals Program – An excellent series of positions expressing a large range of movements you can use for the rest of your life.
Ido Portal - Genius.
Movnat – Natural Movement
Strength and Fitness Resources
OPEX – My coaching mentor James Fitzgerald and his international fitness organization.
Strong First – More free content from another master, Pavel Tatsouline (if you like kettlebells…). You can also listen to an interview with Pavel on Tim Ferriss.
Mindfulness
Every second of every day it seems our modern day lives bombard us with input and noise. There is no space, no stillness anymore. That coupled with the fact that most people struggle to be truly PRESENT for even a few minutes of their day. We are always thinking about somewhere else, something else, when we acquire this or achieve that… this causes a LOT of problems. If you’ve ever listened to Tim Ferriss’ podcast, where he deconstructs the world’s top performers, you’ll notice that most of them have some sort of mindfulness/meditation practice.
Waking Up App – Guided meditation and additional lessons.
10% Happier – Meditation app by Dan Harris (ABC News’ “Nightline”) and Joseph Goldstein (co-founder of the Insight Meditation Society). You can listen to an extended conservation with Joseph here entitled “Why Meditate?”.
Wherever You Go There You Are – You won’t regret this read.
General Wellness Websites
Mark’s Daily Apple – From the author of the Primal Blueprint, one of the general nutrition books I recommend. Mark’s site is a great general resource for all things health, wellness and fitness.
Whole 9 Blog – Also from the authors of one of the books above. A diversity of topics and perspectives on this site.
RobbWolf.com – A staple for quality information.
Dr. Phil Maffetone’s Site – Lots of great nutrition and wellness articles as well as a very good resource for endurance based athletes.
Clinical Wellness Resources
Chris Kresser’s Site – Chris is perhaps the sharpest functional clinician on my radar. I have studied and relied upon his work for years and I have heard him present in person. Many topics are covered on his blog and some super content rich free e-books are available from him.
Amy Myers MD Site – Also another top tier functional clinician. Amy specializes in thyroid dysfunction. Her clinic is in Austin. Check out this podcast with her.
The American Center for Biological Medicine
Podcasts
The Drive - Dr. Peter Attia
Revolution Health Radio - Chris Kresser
Huberman Lab Podcast - Andrew Huberman www.hubermanlab.com/podcast
Select Podcasts
Thyroid Health – I have worked with a lot of women over the years that have some kind of diagnosis of thyroid dysfunction. Usually “hypo”. If you have any experience/concern around this I highly recommend you listen to these podcasts. It is an incredibly complex issue that is rarely addressed at the root cause and often not diagnosed or treated properly.
One more on Thyroid Health - Dr. Gary Foresman
Obesity, weight management, diabetes and fasting - Dr. Jason Fung
Breathing - Dr. Belisa Vranich
The State of Medicine, Low Carb and Diabetes - Dr. Ron Rosedale
Why Omega 3 Supplementation? - Dr. Rhonda Patrick www.foundmyfitness.com/episodes/bill-harris
Mobility