Boost Health

Paul Sandburg
  • 4.7 (25)
  • ALTERNATIVE HEALTH
Boost Health

Join host Paul Sandburg, who has nearly 20 years of wellness industry experience and is a Certified Strength and Conditioning Specialist with the NSCA, on a journey each week to learn more about wellness balance. With a fresh and open minded perspective, the show will explore new concepts, understand different strategies that have worked for people, and share knowledge. Try new things, unlock hidden potential, and find your wellness balance! See more at myboosthealth.com

  1. 09/28/2020

    What Is Addiction?

    Special guest Dr. Lance Dodes joins me on episode 59 of the Boost Health Podcast!  I recently read several of his books about addiction and was blown away. The mainstream understanding of addiction is completely wrong!  We talk about the true definition of addiction, the difference between physical dependence and addiction, if addiction has anything to do with disease or genetics, how you know if you have an addiction, if drug addictions can be swapped with non drug addictions, why rehab clinics and AA have such low success rates, short term and long term strategies for addiction and much more!Resources discussed in this episode:The Heart of AddictionBreaking AddictionThe Sober TruthDr. Dodes’ WebsiteTrainingBoost Online CoachingPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

    39 min
  2. 5 Options For Home Gym Setup Plus Benefits and Resources of At Home Workouts – BHP58

    03/30/2020

    5 Options For Home Gym Setup Plus Benefits and Resources of At Home Workouts – BHP58

    Time For Fitness At HomeCovid-19 is keeping us all at home.  Many places around the world have closed down non-essential in person services.  Schools, offices, restaurants, shops, and gyms have shut their doors. The goal for everyone now is to prevent the spread of this pandemic and stay away from each other.   At first blush it seems that maintaining wellness balance would be challenging, if not impossible in these times. I think, however, this situation provides a very unique opportunity to improve our health as many of us have more time at home now. Kids’ activities, job travel, parties, etc. are being cancelled. How we use this new found time at home is up to us.  Instead of filling it with news, social media, and Netflix marathons, let’s work on our fitness.  If you haven’t already discovered how wonderful training at home can be, then this is a huge opportunity for you. At Home Workout Benefits * Exercise whenever it is convenient for you * No travel to and from gym (more time saved)* Don’t have to leave your kids/family* Equipment is always available* No sweat residue from the person who was on the equipment before you* Save money (no gym fees)* Good role modeling for your kidsIn 2010 my wife and I were moving, starting new roles at our jobs, and expecting our first child.  We knew getting out to the gym was going to be more challenging than ever before.  With this in mind we decided to build our own gym at home. It honestly has been one of the best investments we have ever made. Be it bad weather, need for child care, or time of day, the typical workout disruptors are no match for the home gym.  Personally, the only missed workouts I can recall in the last 10 years since building our home gym are if I was sick.So what does a home gym look like?  You can actually get a pretty decent workout without any equipment at all, and if you are willing to invest a fairly small amount, you will have everything you need for a very thorough fitness program.  Also you can build your gym slowly, piece by piece, as funds allow and as you get stronger.Note: At the time of the writing of this post suppliers of strength equipment seem to be out of stock of many of their products.  Dumbbells are disappearing from Amazon seemingly as fast as toilet paper. Building a home gym appears to be quite popular at the moment with most commercial gyms closed.5 Home Gym Setup Options* No Equipment – There are lots of excellent strength and cardio exercises that can be performed with just your body as equipment. Best if you are just beginning strength training and want to see if you will stick with it.* Just Dumbbells – Simply adding a few pairs of dumbbells can make your workouts much more dynamic.  Adjustable weight dumbbells are great for home gyms as they have a smaller footprint and are cheaper. Best for low budget and little space.* Dumbbells Plus – Several key accessories that can be added to dumbbells to add more exercise variety and function are: * Adjustable bench * Suspension straps* a href="https://www.amazon.com/gp/product/B07SZ36XCG/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07SZ36XCG&linkCode=as2&tag=100365-20&linkId=e0cbc12968f5ef98568aebb6163d...

    18 min

  3. 10/19/2019

    Is ELDOA Better Than Foam Rolling? – With Jacob Schoen – BHP57

    I am very excited to launch this episode with special guest Jacob Schoen.  I first heard Jacob on Ben Greenfield’s podcast back in 2017.  Immediately after hearing the show, I put my foam rollers and smashing devices in the corner to sit for an entire year.  We talk about why I did this and why it helped, what ELDOA is, how to “create space” in a joint, why L5-S1 is still the most important ELDOA exercise, why we should look at our bodies (especially the fascia) as intelligent systems, why creating sliding surfaces may be better than rolling or smashing, when to do ELDOA exercises and how long to hold them, and much more!Resources Discussed:shiftsportwellness.comeldoa.comlegacyperformwell.comhttp://guyvoyer-do.comPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

    1h 15m
  4. The Best Protein Source – Myths, Digestion Vs. Utilization, And Essential Amino Acids – With Dr. David Minkoff – BHP56

    08/31/2019

    The Best Protein Source – Myths, Digestion Vs. Utilization, And Essential Amino Acids – With Dr. David Minkoff – BHP56

    I am super excited to launch this episode with special guest Dr. David Minkoff!  I think everyone will learn a lot in this episode about protein and take away actionable steps no matter what type of diet you are on. We dig deep on the topic of protein and we discuss why most of the patients he sees are low in at least 1 essential amino acid, his thoughts on plant-based nutrition, the difference between protein digestion and utilization, the problem with whey protein, the problems with the Impossible burger, how to properly detox, fasting, alcohol, CBD, and much more!About Dr. Minkoff:Dr. David Minkoff graduated from the University of Wisconsin Medical School in 1974. He was inducted into the Alpha Omega Alpha Medical Fraternity with high academic honors. He is board certified in pediatrics, completed a fellowship in Infectious Diseases, and served as co-director of the Neonatal Intensive Care Unit at Palomar Medical Center in San Diego, California. Dr. Minkoff also has extensive post-graduate training in Complementary and Alternative medicine, and cofounded LifeWorks Wellness Center in 1997 with his wife, Sue. In the year 2000, he co-founded BodyHealth, a nutrition company that offers a unique range of dietary supplements to the public and practitioners, including a breakthrough product that the body utilizes over 99 percent for protein synthesis, PerfectAmino.Dr. Minkoff is passionate about fitness, is a forty-two-time IRONMAN finisher, and continues to train on a regular basis. He and his wife reside in Clearwater, Florida.He is also the author of awesome new book titled “The Search for the Perfect Protein: The Key to Solving Weight Loss, Depression, Fatigue, Insomnia, and Osteoporosis” which I noticed has perfect 5 star rating on AmazonResources Discussed In This Episode:The Search For The Perfect ProteinBodyHealth WebsiteLifeWorks Wellness CenterAT Kearney ReportDr. Jeff SpencerGeneva ION PanelDr. Loren Cordain Dr. Minkoff on Ben Greenfield’s ShowSupport BOOST Health on PatreonPlease click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV a href="https://www.podbean.com/podcast-detail/3fjk3-6c350/BOOST-Health-Wellness-Balance-Fitn...

    1h 37m
  5. Proper Running Form – More Speed, More Efficiency, Less Injuries – With David Jacquier – BHP55

    06/18/2019

    Proper Running Form – More Speed, More Efficiency, Less Injuries – With David Jacquier – BHP55

    Today’s show features a focus on running form with special guest David Jacquier of Joint Dynamics.  If you are interested in any aspect of running from preventing injury, to being faster and more efficient, this show is for you!  Get your notepads ready because David shares a ton of super helpful information.  I can honestly say I think about running completely different now after talking with him and he has actually made running fun for me again.  We cover gait analysis, shoes, injuries, mobility, strength training, cadence, the thoracic spine, if foot strike is important, common mistakes many runners make, running music, easy running cues for your head, shoulders, arms, hands, torso, hips, knees, legs, feet, and lots more!If you learn one thing from this show it is that you shouldn’t try to change your run form with a 2 minute YouTube video on foot striking.  There is some serious science to running properly.  David has me excited about running for the first time in a long time!  I hope you enjoy this episode and it helps you be a better runner.Resources discussed in this episode:Joint DynamicsGray InstituteReady to Run Book by Dr. StarrettBOOST Health Patreon PageExtra BOOST Strength Training GuideStudies discussed in this episode:A meta-analysis on the UpToDate website noted that nearly half of runners in the US are injured at some point and that the knee is the most injured area.  A 2018 study in the American Journal of Sports Medicine followed 300 male and female runners for two years. They found that 73 percent of women and 62 percent of men were injured during the period and 56 percent were injured more than once.A sports medicine expert named Dr. Jordan Metzl was interviewed on the Runners World site and he noted that repeat injuries are a huge problem for runners and that the biggest cause of running injuries is not doing enough strength work.Please click the link below to your favourite podcast app to listen in or watch the show on BOOST Health TV

    1h 29m
  6. Sleep, Stress, Productivity, and Routine: Reset Your Feedback Loops – BHP54

    06/01/2019

    Sleep, Stress, Productivity, and Routine: Reset Your Feedback Loops – BHP54

    I recently had one of my corporate wellness clients ask me to do a presentation on sleep and stress as that was a common theme issue with folks in their office.  I agreed and started digging into the research, like I always do, to make sure I was bringing the latest and greatest.  I started noticing a lot of crossover with these and the topics of routine and productivity.  I realized that they all actually work in feedback loops with each other.  According to the businessdictionary.com a feedback loop is defined as “a channel or pathway formed by an ‘effect’ returning to its ’cause,’ and generating either more or less of the same effect.”  Consider productivity and stress for example.  Good productivity generates lower stress, which generates more productivity, and so on. This would obviously be a good feedback loop to be stuck in.  But you can also get stuck in a poor feedback loop.  Using productivity and stress again, you could have a high amount of stress which could cause low productivity, which in turn could cause more stress, and so on.  Interestingly you can apply this type of better makes better and worse makes worse feedback loop to any arrangement of the topics of sleep, stress, productivity, and routine.  With this in mind I will cover the latest and greatest research in each of these topics with regard to your health.  As we go through each you will notice the common ground and why getting one area under control can help prevent a domino effect in other areas.SleepEven as we are learning more and more about the importance of sleep on overall health and longevity, it seems to still be grossly underestimated.  I get lots of giggles when I say my bedtime is 8:30.  Why is that?  Why is it silly or uncool to go to bed early?  Nobody laughs when I say I woke up at 5am.  That is tough.  That is cool.  I think we need to remove this shame around getting to sleep early and getting enough sleep.  The old saying, “I will sleep when I am dead” is similar to the Marlboro man ads in my opinion.  We used to think that they were tough and cool but now realize they are killing us.  Sleep is important, sleep is cool, and as we will discuss, more quality sleep will make you live longer.2 Sleep SystemsBefore we dive into all the amazing research on sleep to get you inspired to sleep more, it is important to understand how our sleep systems work.  2 major systems in our body cause sleepiness: homeostatic and circadian.The homeostatic system basically works on time that you are awake creating more sleepiness.  Your brain builds up a chemical called adenosine that makes you sleepy the longer you go without sleep.  Basically being awake longer creates a drive to get more sleep and balance out your system.  It should be noted that caffeine temporarily blocks adenosine, hence the lack of sleepiness when you drink coffee.  Also exercise increases adenosine.  As many of you know I recommend getting some sort of exercise in daily, and now we can add good sleep quality to the list of reasons why.The circadian system works with the sun’s day-night cycle and it is linked with our biological rhythm. Biological clocks are part of this circadian system as our innate timing device.  These clocks are found in nearly every tissue and organ in our bodies for regulating timing and rhythm.  All of these individual clocks are managed by a master clock in our brain which is a large group of 20,000 neurons.  The main cue for influence of our circadian rhythms is light.   When the master clock perceives less light through the biological clocks it will tell the brain to make more melatonin,

    29 min
  7. 11 Evidence-Based Tactics To Increase Testosterone Naturally – BHP53

    04/26/2019

    11 Evidence-Based Tactics To Increase Testosterone Naturally – BHP53

    Symptoms Of Low TestosteroneI have had the topic of testosterone on my list of podcast topics for a long time.  When a friend of mine reached out recently for some advice about reduced testosterone, I decided this would be a good time to bring it up on the show and dig into the research. According to a 2006 study in JAMA, the symptoms of low testosterone include:Decreased muscle mass* Decreased bone mineral density* Increased fat mass (especially in the abdomen)* Insulin resistance* Decreased libido* Low energy* Irritability* DysphoriaFor my friend it has been a complex cocktail of intense endurance training, low body mass, and too little calorie intake that has likely brought about this unfortunate low level of testosterone.  This dangerous combo is not uncommon in endurance athletes as we will discuss later.  That said, anyone who is exercising so intensely that they are overtraining, could be at risk for hormonal imbalance like this.  On top the symptoms mentioned above, my buddy also mentioned he had:* Poor workout recovery* Digestive issues * Poor sleepHe is a young man so this is obviously a bit scary for him to be going through.    He is working with a doctor on getting his testosterone back to a safe level and he has agreed to join us on a future episode to share his experience and what strategies were helpful.  In the meantime I have put together 11 tactics to improve testosterone levels naturally:1.  Not Just For The FellasFor you ladies that think testosterone is only important for men, think again.  A 2015 study in The Lancet Diabetes and Endocrinology mentions that testosterone is an essential hormone for women (not just men) and is critical for many functions including cardiovascular, cognitive, and musculoskeletal health.In a 2011 study in Sports Medicine, strength training and acute endurance training increase testosterone in men and women.  The authors mention that having enough testosterone is critical for men and women in the health of the reproductive system, muscle growth and the prevention of bone loss.  They also mention that chronic training or overtraining can cause a decrease in testosterone.A 1998 study in the European Journal of Applied Physiology and Occupational Physiology found that concentrations of total testosterone were increased in men and women with resistance training 2-3 times per week.  The testosterone levels were noted to be significantly higher after 6 and 8 weeks of training over the 8 week study period.2. Full Body Strength TrainingAs discussed previously, strength training is a great way to increase your testosterone levels.  The actual strength training program itself can make a difference in how much testosterone is increased.  As I mentioned in my article on Full Body Strength Training versus Split Group Strength Training, a 2016 study in Biology of Sport found that a full body workout will actually increase testosterone more than a split group workout.  This makes sense intuitively if you think about it. What is going to ramp up your hormones more?  Will sitting on a bench doing bicep curls or performing a squat with overhead press create a bigger hormone response?  I think the answer is clear.  Also your biggest muscles in your body are in your legs and glutes.  Think of the difference in hormone response if we train t...

    20 min
  8. Plant-Based Diet Nutrient Breakdown – Prevent Deficiency and Thrive – BHP52

    04/11/2019

    Plant-Based Diet Nutrient Breakdown – Prevent Deficiency and Thrive – BHP52

    Anyone who has switched to a plant-based diet has heard the normal set of questions and remarks from friends, family, and co-workers: “How do you get enough protein?”  “What about fish?”  “What about eggs?” “What about dairy?”“How do you get enough calcium?”  “I don’t think I could live without my _____.” “I am just not sure if this type of eating is really for me.”  “I exercise a ton and feel like I would need more calories than I could get from just plants. “These are not bad questions and comments.  They were things that I thought about before I started on this journey myself over 5 years ago.  You can’t help but have these feelings and concerns when you have eaten completely different for your entire life.  It is totally normal to wonder if you will be able to perform at the same level with such a major shift in diet.Since I am often asked how I get enough nutrients to keep and put on muscle while training aggressively in both cardio and strength disciplines, I decided to finally go ahead and break it down for a day.  I am not suggesting this is the holy grail of nutrient breakdowns, in fact I even highlight a few opportunity micronutrients for myself. Instead, my goal is to show that plenty of nutrients can be acquired through plant-based nutrition, even for athletes. I am not a calorie counter or macronutrient obsessor, but I do have a few simple self-induced nutrition rules that I follow:  * I fast every night for at least 12 hours* I fast once per week for 24 hours * I only eat plant-based whole foods* I eat when I am hungry if it has been more than 2 hours since I ate last and I am not fasting* I make sure to eat fruit, vegetables, healthy fat, protein, and carbs with each meal* I supplement daily with B-12, a multi-vitamin, 5 grams of master pattern aminos, and 5 grams of creatine First let’s take a look at dietary reference intakes to establish a goal.  This  Dietary Reference Intake Calculator (DRI) is on the USDA website and was created by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine.  It appears to be a purely scientific tool to help healthcare professionals recommend general nutrition guidelines based on age, gender, height, weight, and activity level.  It doesn’t seem to be tainted with any obvious influence from big agriculture like other tools.  For example the Choose My Plate tool still has “dairy” as it’s own category along with fruits, vegetables, grains, and protein.   What is dairy doing there?  I think we all know.  Anyway the DRI seems free of this kind of influence so I decided to use it for reference with my plant-based diet to see how I was doing. So I put in my inputs into the DRI calculator: Gender – MaleAge – 40Height – 6 feet and 0 inchesWeight – 174 poundsActivity Level – Very active (highest level) For my listeners and readers outside of the US, don’t worry it has the option to do the calculator in metric system units as well.  After putting in your details it generates a nice little report of your needs for calories, macronutrients, and micronutrients (vitamins and minerals).  Mine came back with macronutrient requirements of 3,605 calories, 406-586 grams of carbohydrates, 63 grams of protein, and 80-140 grams of fat. So the question you may be wondering is could I hit those ...

    19 min
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4.7
out of 5
25 Ratings

About

Join host Paul Sandburg, who has nearly 20 years of wellness industry experience and is a Certified Strength and Conditioning Specialist with the NSCA, on a journey each week to learn more about wellness balance. With a fresh and open minded perspective, the show will explore new concepts, understand different strategies that have worked for people, and share knowledge. Try new things, unlock hidden potential, and find your wellness balance! See more at myboosthealth.com

Information

  • Creator
    Paul Sandburg
  • Years Active
    2018 - 2020
  • Episodes
    59
  • Rating
    Clean
  • Copyright
    © 2020 Boost Health Ltd
  • Show Website
    Boost Health

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