Talent Stacking is a concept developed by Scott Adams (author and creator of the Dilbert comic) that combines your strongest skills in order to give you an edge in your field. It can have a huge impact on your life and career when used correctly. That’s why in this episode we’re breaking down the method, how to determine your own talent stack, strategies to improve, and so much more.   In this episode you'll learn: -What a talent stack is  -How to determine valuable skills in a particular field -How Amanda and Chris use talent stacking  -Ways a talent stack can benefit you  -Strategies to help you accumulate more knowledge about your specialties -Some of the best invaluable universal skills you can learn  -That it’s never too late to develop a new skill  -How to build your talent stack when starting from scratch  -How to use your skills to create an edge   References:  How to Lose at Everything and Still Win Big by Scott Adams Loserthink by Scott Adams

Master Your Health Podcast

62: Optimize Your Strengths with Talent Stacking

Decluttering your space and getting rid of things may not seem like the most exciting idea, but it can make a huge difference in your day-to-day life and stress levels. That's why in this episode, we're breaking down Marie Kondo's method of decluttering, how to use it, and how it can benefit you. If you have ever felt overwhelmed by the amount of things in your house that you haven’t used in forever or thought about decluttering your things, then this episode is for you.    In this episode you'll learn: -About the concept of decluttering  -Amanda and Chris' experience with organization using this method  -About minimalism and how it differs from Marie Kondo's method  -How to strategize decluttering your space  -How decluttering can save you time in the long run  -Some key rules to keep in mind when getting rid of things -Tips to prevent accumulating things you don't love  -Ways to categorize your items -The order of categories she suggests when decluttering your space   -Why it's beneficial to sort through sentimental items last -Benefits of following Marie Kondo's method    References: Marie Kondo's book: The Life-Changing Magic of Tidying Up 

61: How Decluttering Can Change Your Life

Health and nutrition should always be a priority, but especially when it comes to pregnancy. Kelly LeVeque aka @bewellbykelly is a holistic nutritionist and celebrity health coach who specializes in pre-pregnancy, pregnancy, and post-pregnancy nutrition. In this episode, Kelly shares lots of tips for good nutrition and overall health in all stages of pregnancy.    In this episode you'll learn: -How breastfeeding can affect energy and hunger  -What you can do pre-pregnancy to help with the process  -Which type of foods are most important for healthy pregnancy -About heme iron vs non-heme iron  -About the importance of thyroid health for pregnancy  -What foods are rich in folate  -Why red meat can be beneficial, especially during pregnancy  -About ALA, DHEA, and more  -Some better tasting ways to incorporate organ meat like liver -What to look for in a quality prenatal supplement -When to start taking a prenatal  -Recommendations to help with nausea during the first trimester -The importance of healthy fats during pregnancy  -The role blood sugar can play in pregnancy  -Some things men can do to help with fertility  -Important things to know about breastfeeding -How much cooking at home more often can improve your health   Where to find Kelly: Instagram @bewellbykelly | FaceBook | Twitter  Books by Kelly: Body Love & Body Love Every Day  KellyLeVeque.com   

60: Getting Serious About Pregnancy Nutrition w/ Kelly LeVeque

With the amount of conflicting health-related information out there, it can be difficult to navigate what’s what when it comes to nutrition. That’s why in this episode, we’re breaking down the truth behind more common health myths.    In this episode you’ll learn:  -About the fresh vs frozen produce debate -Different factors that play into the nutritional value of certain vegetables when fresh vs frozen  -How fasted exercise affects fat burn -About how glucose is stored in the body  -The truth about eating carbs at certain times of the day or night  -About insulin sensitivity at night  -About weight training at a younger age -The truth about Apple Cider Vinegar and how it affects blood sugar and weight loss    References:  https://bit.ly/3akS8Vh  https://bit.ly/3s49Hz1 https://pubmed.ncbi.nlm.nih.gov/28292654/ https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ rb.gy/qkptl7 https://www.nature.com/articles/0801922?proof=t Fasted exercise when compared to fed exercise “does not increase the amount of weight loss and fat mass loss. Study link - rb.gy/08nh4d Study link - https://bit.ly/3poFxES Your metabolism during sleep isn’t significantly different than the RMR during waking hours https://www.nature.com/articles/1600685 One metaanalysis in 2017 that covered over 100 studies and narrowed them down to 5 that met their strict criteria. Their findings debunked the myth and concluded there’s no statistically significant change in fat loss if evening meals are reduced https://bit.ly/3u16ZvU Gymnastics or weightlifting, may be beneficial for bone formation and growth. https://www.shapeamerica.org/publications/resources/teachingtools/coachtoolbox/upload/NSCA-Position-Statement-on-Youth-Resistance-Training-English-2014.pdf Another review reported that high loads have a critical roll in bone mass acquisition during and before puberty. https://link.springer.com/article/10.2165%2F00007256-200636070-00002 A randomized, double blind, placebo-controlled study on obese Japanese subjects that showed that the 2 groups who had vinegar every day (15 ml and 30 ml) showed lower body fat and weight after 12 weeks than the placebo group. https://pubmed.ncbi.nlm.nih.gov/19661687/ Another study in 2013 showed that vinegar enhances satiety, but the researchers noted that it was actually giving people nausea, which is definitely not a sustainable strategy. https://pubmed.ncbi.nlm.nih.gov/23979220/

59: Top Nutrition and Fitness Myths, Part 3

The human immune system is crucial to good health, especially today with the prevalence of COVID-19. There has been much debate over if, and how you can support immune health. In this episode, Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, takes a deep dive into what he has learned about supporting immune health in general, as well as directly relating to COVID-19.    In this episode you’ll learn:  -Which vitamins can help boost your immune system  -About immune cells and how they function -About glycosidic activity of white blood cells  -Some foods that can cause more inflammation and possibly weaken your immune system  -Which food/oils have been shown to help with Covid-19  -Specific foods to avoid  -How glucose has been shown to affect the immune system and Covid-19 -Some of the most important factors of overall immune health  -Which vitamins are crucial for immunity  -About caffeine and how it affects autophagy  -Ways to achieve better metabolic health  -About metabolic syndrome  -The truth about fasting when you’re sick  -How exercise can affect the immune system -About dysbiosis and ways to know if you should address it  -How to test for dysbiosis  -About the elimination diet  -What mycotoxins are and how they can affect the body  -How vaccines work in general  -Dr. DiNicolantonio's opinion on the vaccine and who could benefit from it  -Why it’s so important to get sunlight in the mornings  -Why getting fresh air is so important  -Benefits of grounding  -How cold therapy affects infections    Find Dr. DiNicolantonio at: Drjamesdinic.com Get a copy of Dr. DiNicolantonio's book, Immunity Fix here Instagram: @drjamesdinic

58: The Immunity Fix w/ Dr. DiNicolantonio

There are so many health and wellness myths out there that can make achieving a healthy lifestyle seem impossible. But it doesn’t need to be so complicated. That’s why we’re breaking down even more of the most common myths surrounding health and fitness.   In this episode you'll learn:  -How to spot BS when it comes to big claims  -The truth about protein and how it affects the body and calcium -Some benefits of high protein diets  -Myths around sunscreen and sun exposure  -About the difference between UVB rays and UVA rays  -How to find a high quality sunscreen  -About alkaline diets and the truth behind food ph  -The truth about alkaline water and how it affects stomach ph  -About saturated fat and cholesterol levels  -Dietary cholesterol and how it affects cholesterol levels  -About hyperresonders to cholesterol  -About 'detox diets' and how they can affect the body    Studies: https://bit.ly/2rrxoV5 https://bit.ly/2p8xlOA https://bit.ly/2pilJFT https://bit.ly/2KJ8Hvl https://bit.ly/2IpnBbF https://pubmed.ncbi.nlm.nih.gov/15364185/ https://bit.ly/2jGeMvW https://bit.ly/2IMRTT4 https://pubmed.ncbi.nlm.nih.gov/19906248/ https://pubmed.ncbi.nlm.nih.gov/22905670/ https://pubmed.ncbi.nlm.nih.gov/20071648/ https://pubmed.ncbi.nlm.nih.gov/20685950/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

57: Top Nutrition and Fitness Myths, Part 2

There are so many crazy nutrition and fitness myths out there, it can be difficult to know what’s what. That’s why in this episode, we’re breaking down 5 common health and fitness myths and the truth behind them. From dietary sodium intake to supplement needs, strength training, and so much more, we got you covered.    In this episode you’ll learn:  -About sodium intake and its importance  -Where most people’s salt intake actually comes from  -How to know if dairy products are right for you  -The truth behind the idea that dairy is linked to common health issues  -Benefits of pasture raised dairy vs. conventional dairy products  -About myths around the common cold  -The truth about supplement needs for most people -How to choose a high quality supplement  -Which vitamins Americans are commonly low in  -How lifting weights affects the human body  -Benefits of strength training   References: Supplement brands Chris recommends: Nordic Naturals | Designs for Health | Thorne | Now Foods | ATP Lab   Studies: Sodium in highly processed foods, 2017 study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5417577/#R3   Claims about dairy-related links to all-cause mortality, CVD, and CHD - https://sciencebasedmedicine.org/the-china-study-revisited/ https://link.springer.com/article/10.1007/s10654-017-0243-1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143456/https://pubmed.ncbi.nlm.nih.gov/26786887/ https://pubmed.ncbi.nlm.nih.gov/27207960/ https://pubmed.ncbi.nlm.nih.gov/26862005/ https://pubmed.ncbi.nlm.nih.gov/28374228/ https://pubmed.ncbi.nlm.nih.gov/27882862/ https://pubmed.ncbi.nlm.nih.gov/26378576/ https://www.bmj.com/content/349/bmj.g6015 https://pubmed.ncbi.nlm.nih.gov/28140321/ A 2010 clinical trial showed that school children who took vitamin D3 daily had a lower risk of contracting influenza A - https://academic.oup.com/ajcn/article/91/5/1255/4597253  A systematic review concluded that vitamin D provided protection against acute respiratory infection -  https://www.bmj.com/content/356/bmj.i6583    Other references -  ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

56: Top Nutrition and Fitness Myths, Part 1

Now that 2020 is in the rear view and a new year lies ahead, it’s the perfect time to reflect on some goals you’d like to reach in 2021 and how you plan to achieve them. Whether your goal is health-related, business-related, or personal, many people tend to start the new year with plenty of goals but aren’t able to stick to them as the year progresses. That’s why in this episode we’re sharing ways to set realistic, achievable goals that you can actually stick to long-term.     In this episode you’ll learn:  -How to optimize your goals to be realistic  -About the psychology behind goal setting  -Examples of how to set realistic goals  - How to work your way up to your big goals  -How to set up a specific action plan  -About the role that your environment can play  -Some questions to ask yourself when setting new goals  -Some of Amanda & Chris’ goals for 2021    References:  How to Make New Habits Stick w/ Sohee Lee 

55: How to Set 2021 Intentions & Resolutions That Actually Stick

Food can be complicated, especially when you’re trying to improve your quality of health or lose weight. In this episode, Shawn Stevenson breaks down the science behind how food affects the human body and ways to optimize it to fit your goals.    In this episode you’ll learn: -About the CICO (Calories In Calories Out) model and its shortcomings -The role of hormones in fat storage and burning -About fat cells and different types of fat -Nutrient digestion and absorption -About microbiome -How people with different backgrounds may responds differently to same diet -Sleep -About the Three Amigos of fat storage Where to Find Shawn: Website/Podcast - https://themodelhealthshow.com/ YouTube - https://www.youtube.com/user/TheShawnModel Instagram - @ShawnModel Twitter - @ShawnModel   Books: Eat Smarter - https://eatsmarterbook.com/ Sleep Smarter - https://sleepsmarterbook.com/

54: Eat Smarter w/ Shawn Stevenson

What you do every day is what really adds up to your goals and feeling your overall best. That's why it's so important to establish and maintain good habits. When you're trying to change your habits, the ability to make them stick is what will set you apart and propel you towards your goals. In this episode, we are sharing 8 research-backed strategies and tactics to help make your habits stick.   In this episode you’ll learn:  -Ways to help make your habits stick  -About different types of goals  -Common mistakes people make when creating new habits  -Some ways to help motivate yourself -What to avoid doing when starting a new habit    References:  Atomic Habits by: James Clear   Tiny Habits by: BJ Fogg How to Fail at Everything and Still Win Big by: Scott Adams 

53: How to Turn Actions Into Habits That Will Change Your Life

Consuming a healthy, balanced diet is essential for all aspects of health, including optimal blood sugar control. So whether you have prediabetes, diabetes, or simply would like to lower your risk of developing these conditions later, it's important to know how you can help regulate your blood sugar. In this episode, we're sharing some extremely nutritious foods that can help reduce your blood sugar levels, which foods to avoid, and so much more.   -About key terms to know when it comes to -Foods for blood sugar regulation -Which foods to avoid for blood sugar regulation   References: A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared to the control group https://pubmed.ncbi.nlm.nih.gov/30767409/ https://pubmed.ncbi.nlm.nih.gov/19571155/ One study showed that consuming 500 mg of cinnamon extract daily for 12 weeks decreased a marker of oxidative stress by 14% in adults with prediabetes  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/ Association study - One review of 543 people with type 2 diabetes found taking it was associated with an average decrease of over 24 mg/dL https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566605/ https://pubmed.ncbi.nlm.nih.gov/22537070/ Shown in studies to enhance insulin sensitivity and reduce blood sugar levels in type 2 diabetics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267433/ A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels https://pubmed.ncbi.nlm.nih.gov/25076495/ A review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), which is a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/23969321/ A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance https://pubmed.ncbi.nlm.nih.gov/29228348/ A review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control  https://pubmed.ncbi.nlm.nih.gov/30073224/ Daily consumption of one large egg may reduce the risk of diabetes without having any adverse effects on lipid profiles in individuals with pre- and type II diabetes. 

52: Foods that Help Regulate Blood Sugar

Insulin is a key hormone when it comes to how your body functions. It can also play a huge role in diabetes, prediabetes, and many other aspects of health so it’s important to know how your body processes it. In this episode, we break down the difference between insulin sensitivity and insulin resistance, tips for supporting insulin sensitivity, how it can affect you, and so much more.    In this episode you'll learn: -Why hormones are key to a properly functioning body -How insulin is made, why it's important, and how it affects fat cells -The difference between insulin sensitivity and insulin resistance  -Ways that dietary fat and protein can affect insulin levels -About insulin sensitivity in those who have diabetes -Some common signs and symptoms of prediabetes -Risk factors for Diabetes -About insulin sensitivity vs. insulin resistance and what they mean -Ways to help improve insulin sensitivity -Some glycemic lowering foods -Foods that are good for blood sugar regulation References:  Wired to Eat by: Robb Wolf 

51: Lowering Your Risk of Prediabetes & Diabetes

It’s perfectly healthy to let yourself feel a range of emotions. However, if you’re feeling down more often than not, there are some practical steps you can take to help brighten your mood. In this episode, we share some tools that can help you navigate times where happiness doesn’t come as naturally, and 10 science-backed tips to help you optimize your happiness.    As always, a special shoutout to Organifi and their amazing Immunity Boost that tastes great and is a key part of our everyday routine. We love that it’s a sweet afternoon treat and the Immune support blend is made with real, quality ingredients like vitamin C, turmeric, zinc, ginger, mushroom beta-glucans, and more. Check out their products are Organifi.com/masteryourhealth and use our code MASTERS for 15% off Organifi products.   In this episode you’ll learn: -About some daily practices that can help increase general happiness -Simple lifestyle changes that can have a huge impact on how you feel  -About the importance of human connection -Which foods support greater happiness and better well being -Specific sounds that have been shown to be soothing for almost all humans -Some ways that you can spend time that help increase happiness -The role expectations can play in how you feel   

50: Scientifically Proven Ways to Increase Your Happiness

It is crucial for optimal overall health that humans consume a diet consisting of quality nutrients. We've come a long way in terms of knowing what nutrients we need to survive and thrive as humans, however nutritional deficiencies are surprisingly still common today. That's why we wanted to cover some of the most nutrient dense foods to include in your nutrition plan. In this episode you'll learn: -About the benefits of eating extremely nutrient dense foods like liver, salmon, kale, oysters, blueberries, seaweed, garlic, eggs w/ yolk, sardines, & red cabbage, bok choy, goji berries -How to cook liver -Which organ/part of the animal is most nutritious -Why omega-3's are important  -What makes kale incredibly nutritious -How to maximize the benefits of garlic -Why whole eggs are extremely nutrient dense -About blueberries and their nutrient profile -What makes seaweed such a good choice -Which vitamins oysters are a wonderful source of -Some amazing benefits of eating red cabbage, especially for women -About the many nutrients packed into bok choy -Why goji berries are so nutrient dense  

49: Most Nutrient Dense Foods to Add to Your Nutrition Plan

Maintaining your health is crucial to all aspects of life, including fertility. That’s why if you want a child of your own or know someone who does, it can be helpful to understand some of the health-related components to conception. In this episode, fertility specialist Dr. Katherine Zagone breaks down the key components of fertility and conception, the importance of addressing all aspects of fertility, tips on how to get pregnant naturally and holistically, and so much more.  In this episode you'll learn:  -Why infertility is on the rise in the U.S.  -How environmental toxins affect infertility  -That about 80 new chemicals are created every day -How environmental toxins can affect egg quality, sperm quality, and more -That it's more and more common to have children later in life  -About the myth that you can't have kids after 40 -That chronological age is different than your biological age  -About true age -Why telomere testing can be beneficial  -That you can essentially age faster or slower than time -About genetics and how to reverse your biological age  -That fertility is a byproduct of overall health  -Dr. Zagone's perspective on freezing eggs -Why hormonal contraceptives can be taxing on a woman's system  -About some factors that can increase your real age  -How fasting can affect fertility -About different types of fasting  -Why she uses Keto-mojo test trips to test for ketones and glucose  -About the fasting mimicking diet  -How fasting can affect hypothyroidism  -Why Dr. Zagone typically recommends a full detox for her patients  -How gut health can affect fertility  -That what males do is just as important when getting pregnant  -About the difference between motility and morphology of sperm  -That low testosterone in men is a more common occurrence today  -How EMFs can affect fertility  -How marijuana can affect fertility  -That tap water quality can affect fertility in some people  -That shower filters can be beneficial -How to approach nutrition and exercise when you're trying to conceive  -Why it's crucial to eat a clean diet that consists of mostly of whole foods  -The importance of eating a wide variety of healthy fats and antioxidants  -How stress affects fertility  -Why it's important to address past traumas and how they can affect cortisol and fertility  -Some things to look for to know if you're ovulating  -How birth control pills work and how they can affect fertility afterwards  -That hormonal birth control has been linked to nutrient deficiencies, thyroid problems, and poor gut health -About conceiving through IVF and how it works -About IVI and that it's different from IVF  -That it is possible to choose the gender of the baby when using IVF  -Why it's so important to manage stress levels for overall health and fertility  Connect here:  Holitsicfertilitymethod.com   References from the episode: Dr. Jolene Brighten’s episode: The Truth About Birth Control  Keto-Mojo test strips to test for ketones and glucose:  Bath water filter 

48: Why Infertility is Rising & How we Can Boost Chances of Conception with Dr. Katherine Zagone

The Master Your Health Podcast is all about providing you with the information and tools you need to elevate your life. The hosts, Chris Rocchio and Amanda Rocchio, are dedicated to being your top resource for all things health, nutrition, fitness and wellness. While we believe there is no one-size-fits-all plan that is perfect for everyone, we’re all about discovering the right systems that work for you to accomplish your health and wellness goals.

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Master Your Health Podcast

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