Longevity Lab Juliet and Mackie Root

On today's episode, we discuss the challenges of knowing who to trust in the health and fitness industry. With thousands of online influencers, having "doctor" in front of their name or "Ph.D." at the end doesn't necessarily mean they are experts in what they are selling.

We outline a specific playbook in today's show, so you know what to look for when someone is trying to hook you on a diet, workout routine, or anything health-related. We want you to be armed with the tools to call out misinformation when you see it.

We also have an extensive discussion about calories, how they impact performance and weight loss, and how to accurately account for them.

Connect with us:
Website: ⁠https://ultralife.co/
Youtube: ⁠https://www.youtube.com/@UltraLifeCo⁠
IG: ⁠https://www.instagram.com/mackieroot⁠
IG:⁠ https://www.instagram.com/juliet_root


00:00 Introduction and Welcome
00:00 Juliet Introduction
00:12 Mackie Introduction
01:48 Training Struggles and Mindset
04:08 The Power of Positive Self-Talk
05:24 Chronic Pain and Mental Health
18:05 The Influence of Health Gurus
22:46 The Diet Playbook
34:02 Exploring Caloric Deficit Methods
35:02 Personalizing Your Diet
37:43 The Role of Stress and Hormones
41:05 The Importance of Food Logging
42:20 Understanding Weight Fluctuations
54:11 Adherence Over Diet Type
58:59 Exercise and Caloric Deficit
01:03:48 Sustainable Weight Loss Strategies
01:07:08 Final Thoughts and Recommendations


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In this episode, Dr. Alka Patel, a GP and expert in longevity and lifestyle medicine, shares her personal and professional journey toward embracing a holistic approach to health care. After the tragic loss of her father and her own experience with burnout and physical health issues, Dr. Patel embarked on a journey to India where she discovered the impact of lifestyle choices on longevity. She discusses the importance of integrating traditional medicine with lifestyle modifications, including nutrition, sleep, and stress management, to promote health and prevent disease. She offers insights into various health hacking techniques and technologies, such as continuous glucose monitoring and intermittent fasting, while stressing the importance of personalized and goal-specific advice. The discussion also touches on the psychological aspects of health, including finding one's purpose and dealing with stress, to guide you towards a fulfilling and healthy life.



Connect with our guest:

Website: https://www.dralkapatel.com/

IG: https://www.instagram.com/dralkapateluk/

Youtube: https://www.youtube.com/@dralkapateluk



Connect with us:

Website: https://ultralife.co/new-site-loading/

Youtube: https://www.youtube.com/@UltraLifeCo

IG: https://www.instagram.com/mackieroot

IG: https://www.instagram.com/juliet_root


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In this episode of the Longevity Lab, we welcome Megan Lyons, a Harvard graduate, author, and double board-certified holistic and clinical nutritionist. Lyons shares her passion for improving public health amidst prevalent chronic diseases and believes we are at a pivotal moment in history for positive change. She emphasizes the importance of personalized nutrition over one-size-fits-all diets, recognizing the unique needs of each individual. The conversation delves into common fears and misconceptions about what and how we should eat for optimal health. Lyons also discusses the impact of blood sugar levels on overall health, the effectiveness of continuous glucose monitoring, and the potential risks and benefits of obesity drugs. The episode wraps up with Lyons offering practical advice for a simple and extremely impactful eight-minute morning routine to start the day right



Connect with our guest:

Website: https://www.thelyonsshare.org/

IG: https://www.instagram.com/thelyonsshare/



Connect with us:

Website: https://www.ultralife.co/

Juliet's IG: https://www.instagram.com/juliet_root/

Mackie's IG: https://www.instagram.com/mackieroot/



00:00 Welcome to the Longevity Lab: Meet Megan Lyons

00:06 Megan's Journey from Business to Wellness Expert

01:17 The Turning Point in Public Health Awareness

02:05 Personalized Nutrition: Finding What Works for You

02:50 The Challenge of Dietary Changes and Fear of Failure

05:11 Navigating the Complexities of Metabolic Health

07:27 Symptoms and Early Signs of Metabolic Issues

08:56 Continuous Glucose Monitors: A Double-Edged Sword

16:43 Simplifying Nutrition Amidst Fads and Trends

19:28 The Calorie Debate: Quality vs. Quantity

26:11 The Future of Weight Management and Health Trends

27:41 The Debate on Weight Loss Drugs: Risks vs. Benefits

29:34 The Struggle with Dieting and Lifestyle Changes

31:10 Empathy and Strategy in Nutrition Counseling

33:13 Addressing Stagnant Weight Loss: Tests and Adjustments

35:38 Tailoring Nutrition for Insulin Resistance

40:23 The Importance of Protein in Diet

46:02 Brain Health, Cognitive Decline, and Diet

48:12 Reducing Toxins for Better Health

50:09 The Eight-Minute Morning Routine for Success


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This episode of the Longevity Lab Podcast, we chat about common fitness mistakes we see and how to avoid them to get the results you are looking for. We see too many people spinning their wheels and putting hours into their fitness per week and not reaching their goals. There’s a science to how to build muscle, burn body fat, increase endurance and or speed and today we cover it!

We also touch on the role of nutrition and the concept of a 'set point' theory in weight management, and advice is given on proper warm-ups. Lastly find out how to incorporate different fitness modalities into a weekly routine, and the crucial balance between exercise intensity and recovery to avoid overtraining and achieve longevity in one's fitness journey.

00:00 Welcome to the Longevity Lab

00:09 Reflecting on Our Last Episode

01:02 Life Beyond the Podcast

03:36 Top Fitness Mistakes

12:42 Exploring the Hybrid Athlete Concept

19:29 The Reality of Exercise and Weight Loss

28:29 Finding Balance: The Right Amount of Exercise

30:41 The Importance of Varied Intensity

31:56 The Art of Rest Days: Maximizing Recovery and Performance

35:29 Building Muscle for Longevity: Strategies for Every Fitness Level

36:01 Getting Started: Minimums for Strength and Endurance Training

38:11 Warming Up: The Key to Effective Workouts and Injury Prevention

44:21 Form and Function: Tailoring Your Workout for Optimal Results

51:02 Rapid fire: Fitness Mistakes list

01:01:07 UltraLife Coaching


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In this episode of the Longevity Lab, hosts Juliet and Mackie explore common nutrition mistakes. They share their own lists of dietary pitfalls and tips for avoiding them. Whether it's eating too little or too much, or mismanaging macros, this discussion offers valuable insights on supporting your nutritional health over time.

00:00 Welcome to the Longevity Lab: Diving into Nutrition Mistakes02:15 Top Nutrition Mistakes: Eating Too Little08:05 The Importance of Tracking and Understanding Portions16:33 Navigating the All or Nothing Approach to Eating20:43 The Pitfalls of Labeling Foods as Good or Bad28:30 Embracing Your Inner Saboteur: A Guide to Self-Acceptance29:12 Expertise in Overcoming Self-Sabotage30:18 The Power of an Open Mindset in Dietary Changes31:46 Challenging Beliefs and Embracing Experimentation38:14 Navigating Nutrition: Common Mistakes and Solutions45:46 The Journey to a Healthier Relationship with Food48:13 Beware of One-Size-Fits-All Nutrition Advice

Connect with us:

Website: https://ultralife.co/

Instagram:

Mackie: https://www.instagram.com/juliet_root

Juliet: https://www.instagram.com/mackieroot


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Dr. Bill Rawls, a physician who has transitioned from obstetrics and gynecology to a focus on integrative medicine due to his own health crisis. Dr. Rawls discusses his journey of overcoming health issues using holistic and herbal therapies, highlighting the importance of cellular health for overall wellness through nutrition and stress management protocols. He shares insights on the impact of modern lifestyle choices on our health, the benefits of adaptogenic herbs, and practical advice on improving one's diet, sleep, and stress management. The discussion also explores the significance of high-quality herbs and how they can be used effectively to promote lasting wellness and defend against cellular stress.

Dr. Rawls also wanted to extend a special discount code our listeners. You can use code Longevity20 to get 20% off your first Vital Plan order.

Connect with our guest:

Website: https://vitalplan.com/

Instagram: https://www.instagram.com/rawlsmd/?hl=en



Connect with us:

Book a free strategy session

Website: https://ultralife.co/

Juliet's IG: https://www.instagram.com/juliet_root

Mackies's IG: https://www.instagram.com/mackieroot



00:00 Welcome and Introduction

01:12 Meet Dr. Bill Rawls: A Journey from Modern to Herbal Medicine

02:46 Dr. Rawls' Personal Health Crisis and the Power of Herbs

07:33 Redefining Wellness: A Cellular Approach

10:38 Nutrition and Lifestyle for Cellular Wellness

26:55 The Critical Role of Microbes in Health and Disease

36:59 Unraveling the Mystery of Chronic Illness

38:29 The Amplifying Effect of COVID on Symptoms

38:52 Understanding Autoimmunity and Cellular Stress

40:52 The Impact of Emotional and Mental Stress

45:11 Exploring the Power of Herbs for Health

01:05:06 Navigating the World of Herbal Supplements

01:11:35 Empowering Personal Health Through Education






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