New Normal Project

I am an Intensive Care doctor. And today I feel scared. This coronavirus pandemic is serious. It is the biggest healthcare emergency I have ever witnessed. We aren’t overwhelmed yet in my country, Australia, but what I have read and heard in the last fortnight from around the world has made me realise we are in the midst of a global catastrophe. In this episode I talk about social distancing and why it is our New Normal. And why we need to do this social distancing extremely well, or we will lose many more people to this novel coronavirus. This podcast is not to scare you. It’s to seek your help in doing the right thing with social distancing which, if done well, should take away a lot of the fear many of us have. In my city, Melbourne, and my country, Australia, people have not been taking things seriously. They are out and about as if life goes on. They are in the pubs, cafes, restaurants, beaches, gyms and shopping centres. And that’s not what they should be doing. I hope I can convince you that what my international colleagues are reporting, from places like China, Italy, UK and USA, is something we have never encountered in our careers. There are not enough ICU beds and not enough ventilators so doctors are having to choose who they use these ventilators on. Many healthcare workers are catching the virus. Many are staying away from their families so they don’t pass it on. And many are tired, and no longer thinking straight from the arduous work they are doing, putting their mental health, and the whole healthcare system, at risk. I want to give you hope and confidence. And by explaining how social distancing is effective in minimising your risk, your families risk and other people’s risk, I hope you will be able to do your social distancing extremely thoroughly. I also want to give you hope and confidence that our modern technology can keep us connected. And I want to give you hope and confidence that we healthcare workers will do the very best we can, as many around the world are already doing, and for which I am hugely grateful. Whilst I am at work trying to save lives, you can be a life-saver too. If you do your very best job at the task of staying at home, you will be playing a huge role.
 I am a little scared but there is hope. Please do the very best social distancing you can do.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

This entire episode is devoted to a single scientific paper. A recently published scientific article from a high impact factor journal which I think is so important everyone should at least know about it if they haven’t read it. It’s entitled “Milk and Health” and was published in the New England Journal of Medicine in the 13th February 2020 edition. The authors are Walter Willett and David Ludwig from Harvard University in Boston. You can read it yourself if you click here (you’ll need to be or become a subscriber to the Journal) or you can listen to this episode in which I summarise the main points made by the authors. This narrative review article summarises the science on the following topics related to the consumption of cow’s milk and other dairy products: Introduction (including current recommended intakes) Composition of dairy products Growth and development Bone health and fracture risk Body weight and obesity Blood pressure, lipids, and cardiovascular disease Diabetes Cancer Allergies and intolerance Total mortality Organic and grass-fed production Environmental effects Conclusions (including a summary of current evidence) If you are confused about all the various things you read and hear about cow’s milk, whether you consume it or not, I hope you will enjoy listening to my summary of this well-written and very important medical paper.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live a life of optimal health, fitness and wellness, by hearing scientific evidence, experience-based information and real-life stories in the areas of the lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice as I don’t know your personal circumstances or your health conditions. Please see this as general information for you to consider, and then to learn more about, so you can discuss it with your doctor.   ------------------------------------   Scientific article discussed Details: “Milk and Health” by Walter C. Willett & David S. Ludwig. Published in New England Journal of Medicine on February 13th 2020 in volume 382 issue 7 on pages 644 – 654. Formal citation: Willett WC, Ludwig DS. Milk and Health. N Engl J Med. 2020; 382(7):644–654. doi:10.1056/NEJMra1903547 PubMed link Journal website link   Links to people and other resources (in order of mentioning) Harvard T.H Chan School of Public Health Dr Walter Willett Book “Eat, Drink, and Be Healthy” (by Walter Willett) Dr David Ludwig   Links related to New Normal Project podcast resources New Normal Project podcast episode: A focus on some sleep science - The New Normal in Action - January 2020 (NNP #69) New Normal Project podcast episode: Helping your brain to think and work smarter with Phil Dobson (NNP #70) New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

This episode of the New Normal Project is all about the brain and keeping your brain healthy. It features Phil Dobson who is the creator of BrainWorkshops, the mission of which is to help people get more from their brains. Phil used to be a musician. But when he badly broke his ankle over a decade ago, his career and life radically changed. He trained as a clinical hypnotherapist, set up a practice in London, and rapidly recognised that many of the people he saw knew very little about how their brain functions; and how they could work on improving and maintaining their brain health. He saw many people struggling with sleep, who were significantly stressed, and who seemed to have their brains working against them rather than with them. Phil began to work with businesses, teaching groups of people how to manage stress and to improve their sleep, and as he learnt more about neuroscience and about cognitive and behavioural psychology, he turned this into BrainWorkshops, where he now provides online material, a book, and physical workshops, all loaded with applicable techniques designed to provide people with a scientific approach to optimising mental performance in the modern workplace. Phil works with businesses all over the world, and when I heard him speak eloquently at a medical conference last March, I asked him to come on the podcast. In the episode we cover: Phil’s transition from a musician to a brain coach His recently published “The Brain Book” and what's in it The 5 key components to maintaining your brain fitness 3 ways you can master the stress your brain is under The beneficial effect of exercise for your brain The importance of sleep and preventing sleep deprivation His number 1 tip for helping you get more sleep The value of challenging your brain with novelty & learning Understanding circadian rhythms to be more productive His recommended steps to working smarter Dealing with the distractions of modern life How digital technology may influence your ability to master your own reactions The difference between mindfulness and focused meditation How Phil practices meditation and mindfulness in his life The value of mental rehearsal and why elite sports performers use it What Phil does on a daily basis to help his own brain Please enjoy listening to Phil Dobson.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live a life of optimal health, fitness and wellness, by hearing scientific evidence, experience-based information and real-life stories in the areas of the lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice as I don’t know your personal circumstances or your health conditions. Please see this as general information for you to consider, and then to learn more about, so you can discuss it with your doctor.   --------------------   Links related to Phil Dobson Phil Dobson Brain Workshops website Phil Dobson on LinkedIn Phil Dobson on Twitter Phil Dobson on Instragram Phil Dobson on Facebook   Links to people and resources (in order of mentioning) Book “The Brain Book: How to Think and Work Smarter” (by Phil Dobson) Progressive relaxation technique Book “Sleep Revolution” (by Ariana Huffington) Book “Thrive” (by Ariana Huffington) Book “Sapiens” (by Yuval Noah Harari) Book “The Brain That Changes Itself” (by Norman Doidge) Brain Workshops Online Courses Mastering Intensive Care podcast   Links related to New Normal Project podcast New Normal Project podcast - Episode 65 with Andy Ramage New Normal Project podcast - Episode 66 with Dr Neal Barnard New Normal Project podcast - Episode 67 with Dr John Orchard New Normal Project podcast - Episode 68 with Dr Alan Desmond New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This episode is designed to encourage you to take actions to improve your health, fitness and wellness by making changes to your lifestyle, so you can become more fit for life, and thereby move towards your new normal. I tell you about: One recently published scientific paper on sleep I think is worth knowing about Four other recently published scientific papers on sleep you might find worth reading Some books I’ve been reading and recommend for you Some podcasts I’ve been listening to and recommend for you How I went with the 4 challenges I made in the last New Normal in Action episode I invite you to listen to the scientific evidence, experience-based information and real-life stories on this show so you might make choices in leading your life to help you live vibrantly, happily, purposefully, for a long time, disease-free, and above all with a low risk of ever being admitted to the Intensive Care Unit, the place in the hospital I work. Perhaps you might consider a 28 day challenge (or even a 7 day one) yourself. Small steps are important. Incremental change, particularly around habits, can be very beneficial for your health and happiness.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live a life of optimal health, fitness and wellness, by hearing scientific evidence, experience-based information and real-life stories in the areas of the lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice as I don’t know your personal circumstances or your health conditions. Please see this as general information for you to consider, and then to learn more about, so you can discuss it with your doctor.   ------------------------------------   Links to people and other resources (in order of mentioning) Doctors For Nutrition seminar “The Heart of The Matter” featuring Dr Kim Williams Dr Kim Williams Movie “The Game Changers” Movie “Eating You Alive” Movie “What The Health” Scientific paper on sleep duration healthy diet scores and meal patterns J Clin Sleep Med. 2020 Jan 15; 16(1):9-18. doi: 10.5664/jcsm.8112. EpiHealth study Scientific paper on sleep duration and hand guns Sleep Health. 2020 Jan 13. pii: S2352-7218(19)30259-1. doi: 10.1016/j.sleh.2019.11.008. Scientific paper on sleep health and depression Compr Psychiatry. 2019 Dec 5; 97:152151. doi: 10.1016/j.comppsych.2019.152151. Scientific paper on childhood obesity and sleep timing behaviour J Clin Sleep Med. 2020 Jan 15; 16(1):129-136. doi: 10.5664/jcsm.8080. Scientific paper on "Sleep Is Essential" J Clin Sleep Med. 2020 Jan 15; 16(1):1-2. doi: 10.5664/jcsm.8156. Book “Born To Run” (by Christopher McDougall) Book “Let’s Do This” (by Andy Ramage) Book “Feel Better in 5” (by Rangan Chaterjee) Feel Better Live More Podcast Rich Roll Podcast Rich Roll Podcast with Rangan Chaterjee Feel Better Live More podcast with Rich Roll Rich Roll Podcast with Chadd Wright Rich Roll Podcast with Kelly McGonigal Rich Roll Podcast with Neal Barnard Plant Proof podcast with Sean Ryan Plant-Strong podcast Book “How Not To Diet” (by Michael Greger) Book “Blue Zones” (by Dan Buettner) Phil Dobson   Links related to New Normal Project podcast resources New Normal Project podcast (NNP #2) with Rich Roll & Julie Piatt New Normal Project podcast (NNP #43) with Kim Williams New Normal Project podcast (NNP #45) with Neal Barnard New Normal Project podcast (NNP #46) with Andy Ramage New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

In this episode of the New Normal Project podcast we replay a previous episode which featured Dr Alan Desmond (broadcast originally as episode 51). Dr Alan Desmond is a gastroenterologist from the UK and is an expert on the gut, the microbiome, gut health, gut disorders like inflammatory bowel disease and bowel cancer, and optimal nutrition. Originally from County Cork, Ireland, Alan completed medical and specialty training in Cork, Dublin and Oxford and is now a Consultant Gastroenterologist in Devon in the South-West of England. With Stephen and David Flynn, of The Happy Pear, he created the Happy Gut course, a 6 week online course designed to help people eat well for their gut health. You can find Alan on Instagram at @dr.alandesmond. Alan and I recorded this conversation in February 2019 when he was in Australia to speak at the Doctors For Nutrition conference. In it we covered Alan’s path to becoming a doctor; the microbiome, what it is and the effect of pre and probiotics; diseases such as bowel cancer, ulcerative colitis, Crohn’s disease and coeliac disease; his 5 tips for improving your gut health; the importance of increasing fibre and decreasing processed food intake; how antibiotics can affect our guts; how eating a wholefood plant-based diet is likely to reduce colon cancer risk more than having screening tests; the beneficial role of a whole food plant-based diet in inflammatory bowel disease; and the 3 dietary questions he asks his patients. Please enjoy this replay episode with Alan Desmond.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice, as I don’t know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to read more about, so you can discuss it with your doctor.   --------------------   Links related to Alan Desmond Dr Alan Desmond Dr Alan Desmond’s clinic website Dr Alan Desmond on Instagram: @dr.alandesmond   Links to people and resources (in order of mentioning) Happy Pear Doctors For Nutrition Doctors For Nutrition Conference Cancer Research UK Prof Fergus Shanahan Prof Eamonn Quigley Australasian Society of Parenteral and Enteral Nutrition Gastroenterological Society of Australia British Society of Gastroenterology American Gut Project NHS Eat Well Guide EAT Lancet Blue Zones Food Guidelines Happy Gut course Happy Gut Guide Dr Denis Burkitt Article “Evolving role of diet in the pathogenesis and treatment of inflammatory bowel disease” in Gut journal Rich Roll Nathan Pritikin Dr Dean Ornish Dr Caldwell Esselstyn   Links related to New Normal Project podcast New Normal Project podcast (NNP #22) with The Happy Pear New Normal Project podcast (NNP #51) with Alan Desmond New Normal Project podcast (NNP #64) with Jeff Lester New Normal Project podcast (NNP #65) with Andy Ramage New Normal Project podcast (NNP #66) with Neal Barnard New Normal Project podcast (NNP #67) with John Orchard New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This is a replay of a previous episode (number 53) which featured Dr John Orchard speaking on the health effects of exercise. John is a sport and exercise medicine physician who combines work in professional sport (he is Chief Medical Officer for Cricket Australia), research (he has over 250 scientific journal publications), a speaker (at conferences all around the world) and a clinical sports medicine practice. John studied medicine in Melbourne, did some of his training at the Australian Institute of Sport in Canberra and now lives and works in Sydney. John and I started out as medical students together many years ago, have remained firm friends, and I have enjoyed watching him become one of the most respected doctors and researchers in sport and exercise medicine in Australia. As John talks about in this episode the benefit/risk ratio of exercise on health may be better than many of the drugs used in medicine. And whilst that doesn’t mean we should give up taking these medications, it’s important we understand just what exercise can do for our bodies, minds and souls. I can’t think of anyone better to guide you through the scientific evidence on exercise than John. We recorded this conversation in early 2019. In it, John also covered the amount of exercise you need to derive health benefits; how exercise can prevent many well-known diseases, and can also be used in treatment too; the risks of both over and under-exercise for your musculoskeletal system; and some perspectives for those of us who wish to healthfully participate in endurance exercise. Please enjoy listening to this replay episode with Dr John Orchard.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice, as I don’t know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links related to John Orchard Dr John Orchard website John Orchard on Twitter: @DrJohnOrchard John Orchard on LinkedIn Selected publications from John Orchard Further publications from John Orchard Sport and exercise medicine in Australia Cricket Australia   Links related to New Normal Project podcast New Normal Project podcast (NNP #53) with John Orchard New Normal Project podcast (NNP #65) with Andy Ramage (Replay) New Normal Project podcast (NNP #66) with Neal Barnard (Replay) New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

In this episode we replay a previous episode which featured Neal Barnard speaking on how to start plant-based eating and which health benefits you might expect. That episode was number 45. Dr Neal Barnard is a physician, a clinical researcher, and an author from Washington DC. Since 1985, through the Physicians Committee for Responsible Medicine, which he founded, Neal has been conducting valuable scientific studies, providing health-improving clinical care, writing excellent books for the public, and leading important public health advocacy initiatives, all based around the plant-based diet, and the many health benefits it leads to. In the introduction I say a few words about the bushfire crisis Australia is in the midst of. Large parts of our country have been afflicted by ferocious bush fires, which have been burning for weeks and have taken a huge toll on our landscape and the humans and animals that live in these areas. It’s devastating to try and understand the loss of homes, land, businesses, animals and people. The human, environmental and economic cost is immense. Whilst the fires keep burning, dealing with climate change has become a pressing issue, especially as so many of us have been disheartened by most of the world’s political leaders and their relative inaction. Our own actions can make a difference and one of the things we can all do is to reduce or eliminate animal product consumption, particularly red meat and dairy. Becoming more plant-based may therefore be one of the best things you can do to help arrest global warming. And in this podcast Neal Barnard helps you understand why and how you can kick start your plant-based diet journey today. Neal has been highly acclaimed by many of the large colleges and societies that promote nutrition and lifestyle medicine. He is a true pioneer in the field of plant-based nutrition, so I it’s well worth listening to this replayed interview where Neal talks about his background and how he became interested in nutrition, what are the first steps in starting a plant-based diet, information about its effects on diseases like hardening of the arteries, dementia, diabetes, cancer and mental illness, thoughts on eliminating cheese, fish and chocolate, and the advocacy work he has been doing. Please enjoy listening to this replay episode with Neal Barnard.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice, as I don’t know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links related to Neal Barnard Dr Neal Barnard on Twitter @DrNealBarnard Dr Neal Barnard on Facebook Physicians Committee for Responsible Medicine website Barnard Medical Centre website Book “Vegan Starter Kit” (by Neal Barnard) Book “The Cheese Trap” (by Neal Barnard) Neal Barnard’s other books PCRM Online 21 Day Vegan Kickstart Program   Links to people and resources (in order of mentioning) New Normal Project podcast (NNP #45) with Neal Barnard Rich Roll Podcast (episode 242) with Neal Barnard Rich Roll Podcast (episode 296) with Neal Barnard Study publication by Dr Barnard and colleagues on plant-based nutrition for diabetes Study publication by Dr Barnard and colleagues on plant-based nutrition in the workplace Second study publication by Dr Barnard and colleagues on plant-based nutrition in the workplace Dr Dean Ornish Doctors For Nutrition   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

In this episode we replay a previous episode which featured Andy Ramage and which was broadcast originally as episode 46. Andy is an author, a performance coach, an entrepreneur, a keynote speaker (including having done a TEDx talk), and a co-founder of the One Year No Beer movement. He is an ex-professional footballer, an ex-oil broker, has studied mindfulness and neurolinguistic programming, and has a MSc in positive psychology and coaching psychology. Andy’s latest book “Let’s Do This: How to use motivational psychology to change your habits and change your life” came out 4 days ago. It’s a motivation playbook for any type of personal change, from losing 10kg to stepping up in your career to running a half-marathon. It’s full of positivity, and explains the different types of motivation and the tools you need both to make a change and to make it last. This interview was recorded in early 2018. It covers Andy’s story of living in a work culture where alcohol was prominent, how he realised this had become a problem, what he did about it, the social pressures he suffered from as he tried not drinking, the initial failures he had in going alcohol-free, the immense benefits an extended alcohol-free period gave him, how mindfulness and plant-based eating have also helped him, and what he is now doing to inspire others to try and take an alcohol-free challenge. This is not a conversation to necessarily make you give up alcohol completely. This is not a conversation focused on people who might be considered alcoholics. This is a conversation for people who Andy describes as middle-lane drinkers who may not even identify as a serious or unhealthy alcohol consumer. This is also a conversation to raise your awareness of the relationship you might have developed with alcohol without labelling or stigmatising you. At a time of the year people are usually making New Year’s resolutions, this might just be the kicker you need to try an alcohol-free challenge, especially as Andy well describes the social pressures we all face as we choose behaviours that make us stand out from the culture around us. Andy understands how to invite people to change their behaviour without ever telling them they are a bad person for what they are currently doing. It’s not negative, it’s all about the positive. I invite you to listen to this replay episode with Andy Ramage.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor, this is not medical advice as I don’t know your personal circumstances or your specific health conditions. Please see this as information for you to consider and then to look up more about so you can discuss it with your doctor.   ------------------------------------   Links related to Andy Ramage Andy Ramage website Andy Ramage on Instagram: @andyramageofficial Andy Ramage on LinkedIn Andy Ramage on Facebook Email Andy Ramage One Year No Beer website One Year No Beer on Instagram: @oneyearnobeer One Year No Beer on Twitter: @oynbuk One Year No Beer on Facebook One Year No Beer podcast Book “The 28 Day Alcohol Free Challenge” (by Andy Ramage & Ruari Fairbairns) Book “Let’s Do This” (by Andy Ramage)   Links to people and resources (in order of mentioning) New Normal Project podcast (NNP #46) with Andy Ramage Rich Roll Podcast (episode 444) with Andy Ramage Rich Roll Podcast Our Plantpower World retreat Rich Roll Julie Piatt Alcoholics Anonymous 5 AM Miracle podcast Jeff Sanders Hal Elrod Book “The Miracle Morning” (by Hal Elrod) No Meat Athlete Matt Frazier Mindfulness-based Stress Reduction Headspace Calm Loving kindness meditation Professional Footballer’s Association New Normal Project podcast (NNP #64) with Jeff Lester   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

In this episode you’ll hear an inspiring story of transformation through a lifestyle based on a healthy plant, body and mind focus. Jeffrey Lester, originally from Atlanta in the USA, transformed himself from a people-pleasing, academic achievement-focused and obese young adult to a mature, wise, kind and purpose-focused man living a lifestyle of service, exploration and fulfillment, which he does by traveling the world teaching yoga and meditation retreats. I hope you will be intrigued by Jeff’s story as he describes his traumatic childhood, which due to an unhealthy relationship with food, led him to become significantly overweight, weighing close to 130kg. As he buried himself in high school and university studies, aiming to achieve academically, Jeff realised he was very unhappy with his life situation. He had begun to be more physically active, which then led to him eating more healthy food and becoming passionate about running group fitness classes. When one day a friend told him “if you do what you love, you’ll never work a day in your life” he started ruminating on what he really should do with his life. When he then had to make an important decision about his mother’s life a spiritual awakening began. Without spoiling the story, Jeff is now touring and exploring the world, leading yoga and meditation retreats, and seems abundantly happy doing what he describes as his life mission. My wife Claire and I became friends with Jeff at a retreat hosted by Rich Roll and Julie Piatt a couple of years ago. When Jeff told us he was coming to Melbourne earlier this year, he stayed with us and led a cacao ceremony at the yoga studio we attend, a very profound spiritual event for both of us. We also took the opportunity to record this long form conversation for the show. As we approach Christmas and the New Year, when many of us reflect on our purpose, our direction and our goals, this podcast should really plant some seeds for how you might be able to be more healthy, fit and fulfilled. Please enjoy hearing the story of Jeff Lester’s powerful journey of self-discovery.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice, as I don’t know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links related to Jeff Lester Jeff Lester website Jeff Lester on Instagram Jeff Lester on Facebook Jeff Lester at Happy Jack Yoga   Links to people and resources (in order of mentioning) Rich Roll Julie Piatt Happy Jack Yoga Rich Roll podcast   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This episode is designed to encourage you to take actions to improve your health by living a more plant-based, body-moving and mind-focused lifestyle, thereby moving towards your new normal. I tell you about: Three recently published scientific papers worth knowing about (one on napping, one on physical activity, and one on dietary protein intake) Some videos, podcasts and books I’ve valued lately What's been recently happening in one of my healthy lifestyle pillars - sleep Four new challenges I’ve made after hearing some of the recent guests on the show I invite you to listen to the scientific evidence, experience-based information and real-life stories on this show so you might make choices in leading your life to help you live vibrantly, happily, purposefully, for a long time, disease-free, and above all with a low risk of ever being admitted to the Intensive Care Unit, the place in the hospital where I work. Perhaps you might consider a 28 day challenge (or even a 7 day one) yourself. Small steps are important. Incremental change, particularly around habits, can be very beneficial for your health and happiness.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I’m a doctor this is not medical advice, as I don’t know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links to people and other resources (in order of mentioning) Scientific paper on napping and heart disease Heart. 2019 Dec; 105(23):1793-1798. doi: 10.1136/heartjnl-2019-314999 Scientific paper on leisure-time physical activity and life expectancy J Intern Med. 2019 Oct 11. doi: 10.1111/joim.12987 Scientific paper on protein and kidney function Nephrol Dial Transplant. 2019 Jun 7. pii: gfz115. doi: 10.1093/ndt/gfz115 Video of Joe Rogan Experience podcast with James Wilks & Chris Kresser The Game Changers Joe Rogan James Wilks Chris Kresser Rich Roll Podcast with Julie Piatt Rich Roll Julie Piatt Rich Roll podcast with Ryland Engelhart Ryland Engelhart Cafe Gratitude Gracias Madre Feel Better Live More podcast with Andy Ramage Dr Rangan Chaterjee Andy Ramage Joe Rogan Experience podcast with Malcolm Gladwell Malcolm Gladwell Book “The Blue Zones of Happiness” (by Dan Buettner) Dan Buettner Book "How Not to Diet" (by Michael Greger) Dr Michael Greger Book "How Not to Die" (by Michael Greger) New Normal Project podcast (NNP #60) with Dr Gemma Newman Dr Gemma Newman New Normal Project podcast (NNP #61) with Dr Jackie Busse Dr Jackie Busse New Normal Project podcast (NNP #62) with Dr Michael Greger New Normal Project podcast (NNP #48) with Dr Caldwell Esselstyn Dr Caldwell Esselstyn   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

Dr Michael Greger is featured on this episode of the New Normal Project. Yes, the good doctor from NutritionFacts.org, the book How Not To Die and his latest book How Not to Diet, which was released today. When I was at medical school we learnt all about diseases, syndromes, drugs and procedures. There was very little education about nutrition. I don’t remember being told the sickest patients in our hospital mostly have the conditions which are heavily influenced by the lifestyles they lead. Conditions like heart disease, diabetes, hypertension, hypercholesterolaemia, obesity and cancer. And noone ever mentioned these could be treatable or at least halted in their progression using simple lifestyle interventions. So when I came across a doctor like Dr Michael Greger who, after witnessing his grandmother’s health transformation through nutrition, decided to read every research study on nutrition in the English language and made it his life mission to help people with clear and understandable messages about the health benefits of nutrition, I became pretty interested in his work. Michael is a physician, bestselling author, and internationally recognised speaker on nutrition, food safety, and public health issues. A founding member and Fellow of the American College of Lifestyle Medicine, he is licensed as a general practitioner specialising in clinical nutrition. He is a graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine. He has lectured at the Conference on World Affairs, the National Institutes of Health; has appeared on shows such as The Colbert Report and The Dr. Oz Show; and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. In 2017 he was honoured with the ACLM Lifestyle Medicine Trailblazer Award and became a diplomat of the American Board of Lifestyle Medicine. Both his previous books, How Not to Die and the The How Not to Die Cookbook, became instant New York Times Best Sellers. His other great resource is the website NutritionFacts.org, a strictly non-commercial, science-based public service, provided by Michael, providing free updates on the latest in nutrition research via bite-sized videos. Dr Greger and I met up at the International Plant-Based Nutrition Healthcare conference in Oakland this recent September. Our conversation covered: His grandmother’s transformation from end-stage heart disease with a plant-based diet Nathan Pritikin and how he discovered and used plant-based eating Why Michael didn’t adopt a plant-based diet until Dean Ornish’s Lifestyle Heart Trial The tremendous nutritional ignorance of the medical profession How NutritionFacts.org began and developed The assistance he received from a philanthropist to turn a DVD series into a website The rigorous work of synthesising the evidence for a NutritionFacts video Some of the resources people should consider when starting a plant-based diet Why both anecdote and the evidence are important for dietary change The healthy and less healthy ways that people can lose weight What is in his new book How Not To Diet The title and subject of the book that will follow How Michael evolves his diet over time Enjoy the knowledgeable, charismatic, and mission-focused Dr Michael Greger.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to help you to become more healthy, fulfilled and conscious through a plant-based, body-moving and mind-focused way of living. I hope to inspire and empower you with scientific evidence, helpful information and real-life stories, based on eating mostly plant foods, being physically active, particularly in nature, sleeping well, being mindful and refining both the connections in your life and your purpose.   ------------------------------------   Links related to Michael Greger Dr Michael Greger Dr Michael Greger on Wikipedia NutritionFacts.org Dr Michael Greger on Instagram (@nutrition_facts_org) Dr Michel Greger on Twitter Dr Michael Greger on Facebook Book “How Not to Die” (by Michael Greger) Book “The How Not to Die Cookbook” (by Michael Greger) Book “How Not to Diet” (by Michael Greger) Dr Michael Greger’s Evidence-Based Eating Guide Dr Michael Greger’s Medical Nutrition Blog Dr Michael Greger’s Daily Dozen List Dr Michael Greger’s Dining by Traffic Light System Podcast "Nutrition Facts with Dr Michael Greger" NutritionFacts on YouTube   Links to people and resources (in order of mentioning) American College of Lifestyle Medicine International Plant-based Nutrition Healthcare Conference Nathan Pritikin Book “Pritikin: The Man Who Healed America's Heart” (by Tom Monte) Dr Dean Ornish Publication 1 from Dr Ornish’s Lifestyle Heart Trial Publication 2 from Dr Ornish’s Lifestyle Heart Trial Introductory videos on Nutrition Facts Movie “The Game Changers” Movie “Forks Over Knives” Book “The China Study” (by T. Colin Campbell and Thomas Campbell) The BROAD study US News and World Report on Best Diets Doctors For Nutrition New Normal Project podcast - Episode 60 with Gemma Newman Dr Gemma Newman New Normal Project podcast - Episode 61 with Jackie Busse Dr Jackie Busse   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

Are you aware adult health is influenced by what we eat as adults AND as children?   Whilst it might seem difficult to believe the food we eat early in life can influence the diseases we develop and how long we live, most of us do understand that childhood nutrition is at least a little bit important. And that foods like cow’s milk, soft drinks and sugar-laden processed foods might not be the best things we can feed our children. So if you are a parent, a grandparent, a budding parent, or even a child, you’d do very well to listen to American pediatrician, Dr Jackie Busse on this episode of the New Normal Project podcast. Jackie is a board certified pediatrician with expertise in plant-based nutrition for kids and families. She grew up in Madison, Wisconsin, received her undergraduate and medical degrees from the University of Wisconsin, Madison, before training in pediatrics at Rush University in Chicago. Shortly after moving to California in 2011, she was introduced to "The China Study" and it changed her life and practice. She has been living and teaching a whole-food, plant-based lifestyle ever since.   As a founding member of the pediatric working group of the Plantrician Project Jackie was the lead author and editor of the Pediatric Quick Start Guide, published in 2018, and spoke at the International Plant Based Nutrition Healthcare Conference in 2019.  As an expert lecturer for the T. Colin Campbell Center for Nutritional Studies, she recently rebuilt the pediatric and family lecture modules for the Plant-Based Nutrition Certificate program offered through eCornell. In addition to her full-time general pediatrics practice in Santa Cruz, CA, Jackie teaches an ongoing whole-food, plant-based nutrition series for adults as well as the nutrition component of a lifestyle medicine series for kids. She is a member of the American College of Lifestyle Medicine and a fellow of the American Academy of Pediatrics. Most importantly, Jackie is a mother to two thriving plant-eaters, now 3 and 5 years old. She is passionate about sharing her knowledge, insights and personal experience with the plant-based lifestyle. Jackie has read widely on plant-based nutrition and is a world-renowned pediatric expert on the topic. In this conversation she speaks about: Growing up with a dairy farming grand-father Jackie’s own transition to a plant-based diet after her husband read “The China Study” Her progression to advising a plant-based diet in her pediatric medical practice A couple of excellent patient examples The importance of understanding that healthy kids make healthy adults How primary disease prevention can begin in childhood and even in pregnancy How 80% of adult chronic diseases come about from lifestyle factors That almost all 10 year old children eating a standard American diet have fatty streaks in their heart’s arteries The knowledge that our chances of cancer as an adult are affected by our childhood lifestyle Some wise thoughts about how we should think about genetics Childhood development of taste preferences Bringing up her own children as plant-based The differences between plant-based and animal-based diets on childhood health and disease The dangers of cow’s milk and other dairy-containing products How long women should consider breast-feeding for Which plant-based milk best approximates breast milk The difference between juices and smoothies Some practical recommendations for dealing with parties, sleep-overs and peer pressure Advice for those wanting a gluten-free plant-based lifestyle What breakfast, lunch and dinner looks like for an average day of her family Which supplements you might consider for your children Jackie knows what she is talking about. Her children have been plant-based their whole lives and her whole family is vibrant and thriving. On this podcast there is so much information about how best we can feed our children that it is truly a must listen. Please enjoy my exchange with Dr Jackie Busse.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to help you to become more healthy, fulfilled and conscious through a plant-based, body-moving and mind-focused way of living. I hope to inspire and empower you with scientific evidence, helpful information and real-life stories, based on eating mostly plant foods, being physically active, particularly in nature, sleeping well, being mindful and refining both the connections in your life and your purpose.   ------------------------------------   Links related to Jackie Busse Dr Jackie Busse Dr Jackie Busse’s website Dr Jackie Busse on Instagram @plantbasedpediatrician Dr Jackie Busse on LinkedIn Dr Jackie Busse on Facebook     Links to people and resources (in order of mentioning) The China Study Book “The China Study” (by T. Colin Campbell and Thomas Campbell) The Plantrician Project Book "The Pediatric Plant-Based Nutrition Quick Start Guide" American College of Lifestyle Medicine American Academy of Pediatrics eCornell Plant-based Nutrition Certificate International Plant-based Nutrition Healthcare Conference Book “Disease-Proof Your Child” (by Joel Fuhrman) Dr Joel Fuhrman Book “Dr. Attwood’s Low-fat Prescription for Kids” (by Charles Attwood) Dr Charles Attwood Dr Dean Ornish American Academy of Pediatrics policy on Breastfeeding World Health Organization recommendations on Breastfeeding “Cowspiracy” movie Dr Michael Greger NutritionFacts.org Book “How Not to Die” (by Michael Greger) Book “How Not to Diet” (by Michael Greger) New Normal Project podcast - Episode 60 with Gemma Newman Dr Gemma Newman     Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This episode features Dr Gemma Newman, a knowledgeable, caring and helpful UK General Practitioner, who practices lifestyle medicine based around a whole-food plant-based diet and the core belief that the body can naturally heal itself if it’s given the right conditions. Gemma is the sort of doctor we could all do with visiting no matter how healthy we feel. We can no doubt all improve our lifestyles, particularly with the growing evidence to support the ability of a plant-based lifestyle to prevent, reverse, or at least halt the progression of chronic diseases such as heart disease, high blood pressure, high cholesterol, diabetes, obesity and cancer. And from my perspective as an Intensive Care doctor, the less chronic disease due to a healthier lifestyle, the the less likely you are to ever meet someone like me by becoming a patient in the ICU. Gemma, the Plant Power Doctor, can be found through her website, on Instagram (@plantpowerdoctor), on Twitter (@drgemgem) and on Facebook. She has a specialist interest in holistic health, plant based nutrition and lifestyle medicine, and in her practice has come to understand that body, mind and soul are not separate, and that it is only in addressing the root causes of stress and disconnection that we can truly heal, from the inside out. She has worked in medicine for 15 years and is the Senior Partner at a family medical practice where she has worked for 11 years. She studied at the University of Wales College of Medicine and has worked in many specialities as a doctor. Gemma had also gained additional qualifications in gynaecology, family planning and integrative medicine. She is passionate about the study of psychology and meditation, and is also a qualified Jikiden Reiki practitioner having studied this as well as Western style Reiki for the purposes of pain relief. Gemma is an advisory board member of Plant Based Health Professionals UK and has contributed content on the topic of Diabetes for the Winchester University Plant Based Nutrition Course. As a broadcaster and writer she has been featured on ITV, Channel 4, Channel 5 and Sky News Sunrise. She has spoken on many podcasts including The Rich Roll Podcast and the Deliciously Ella podcast, and is regularly invited to teach other doctors and the general public via training programmes, podcasts and conferences about the benefits of plant-based nutrition. Ultimately she hopes her passionate for healing of mind, body and planet become contagious! This episode is full of information, inspiration, helpful advice and even a couple of powerful patient-related stories. In it Gemma discusses many topics including: How the plant-based lifestyle has changed her life, her family’s lives and her professional life Why she became a General Practitioner Her view that the body has a natural ability to heal itself How her husband inspired her to adopt a plant-based diet The very first patient she suggested try a plant-based diet Understanding the difference between a patient and a doctor’s agenda in a health consultation Some thoughts on seeking good lifestyle advice from your doctor Some of the good online sources of lifestyle information Working through the dietary confusion that seems to be everywhere Her view that a whole food plant-based diet is the best all-round diet Dealing with the varying quality and amount of evidence How we all respond well to engaging stories Another great story of a patient reversing a range of medical disorders and stopping his medications How putting on your “GLOVES” (an acronym for Gratitude, Love, Organic, Veggies, Exercise and Sleep) will help improve your health The benefit of journalling as a tool for gratitude Her own preference for transcendental meditation How she talks to patients about love The health value of eating organic vegetables and fruit How she individualises advice about exercise The benefits of blue light glasses and turning off our screens in the evening Her philosophy on the use of medications as a practicing doctor How antibiotics can affect our microbiome How alcohol might affect the microbiome by “sterilising" our gut How Gemma lives a regular week in her life Her admission that she knows she could do better with her sleep Gemma has a growing and well-deserved public profile, particularly because of her heavily science-based plant-based nutrition and healthy lifestyle advocacy. I loved talking with her. Please enjoy listening to Dr Gemma Newman.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to help you to become more healthy, fulfilled and conscious through a plant-based, body-moving and mind-focused way of living. I hope to inspire and empower you with scientific evidence, helpful information and real-life stories, based on eating mostly plant foods, being physically active, particularly in nature, sleeping well, being mindful and refining both the connections in your life and your purpose.   ------------------------------------   Links related to Dr Gemma Newman Dr Gemma Newman’s website Gemma Newman on Instagram Gemma Newman on Twitter Gemma Newman on Facebook     Links to people and resources (in order of mentioning) Lifestyle medicine Plant-based Health Professionals UK Plant-based nutrition course (with University of Winchester) Gemma Newman on the Rich Roll Podcast Rich Roll Retreat with Rich Roll & Julie Piatt Gordon the Gopher The Broom Cupboard Book “Finding Ultra” (by Rich Roll) Scott Jurek Book “Eat & Run” (by Scott Jurek) Brendan Brazier Books by Brendan Brazier Plant-based nutrition Desmond Tutu British Society of Lifestyle Medicine American College of Lifestyle Medicine Dr David Katz True Health Initiative Lyon Diet Heart Study PREDIMED study The Paddison Program Dr Caldwell Esselstyn Dr Dean Ornish Dr Esselstyn’s research study Dr Ornish's research study Dr Kevin Hall Dr Kevin Hall’s research study Diet and prostate cancer study Transcendental meditation Study of organic food and cancer Environmental Working Group Dirty Dozen Clean Fifteen Four Minute Nitric Oxide Workout New Normal Project podcast - Episode 53 with John Orchard 10,000 step initiative Study on fruit and vegetable intake Buddha bowl Intensive care medicine 
Australian list of plant-based practitioners International list of plant-based practitioners Mastering Intensive Care podcast Mastering Intensive Care podcast - Episode 49 with Hugh Montgomery Dr Jackie Busse     Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke

In this episode New Normal Project podcast host, Dr Andrew Davies, encourages you to take action. In an aim to inspire and empower you to live a more plant-based, body-moving and mind-focused lifestyle, and to move towards your new normal, Andrew discusses what's been happening recently for him. Andrew talks about: How he's been going with some of the recent guest-inspired challenges he took on What’s been recently happening for him personally in one of the healthy lifestyle pillars - mindfulness Two recently published scientific papers he thinks are worth knowing about What he's been reading and listening to in the form of books and podcasts The information and stories you hear on this podcast should inspire you to make choices in the way you lead your life so you can live vibrantly, happily, purposefully, for a long time, disease-free, and above all with a low risk of ever being admitted to the Intensive Care Unit, the place Andrew works. Hopefully you'll hear something that will help you make a better choice about the way you live your life. And perhaps you might take on a challenge yourself for the next 28 days. Or even 7 days. Small steps are important. Incremental change, particularly around habits, might be the most beneficial thing you ever do for your health.   Live well, feel well, do well.   Andrew   ------------------------------------ About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------ Links to people and other resources (in order of mentioning) New Normal Project podcast (Episode 57) - New Normal in Action (Oct 2019) One Year No Beer New Normal Project podcast (Episode 46) with Andy Ramage Dr John Orchard New Normal Project podcast (Episode 53) with John Orchard Natalie and Stuart McIntosh New Normal Project podcast (Episode 52) with Natalie & Stuart McIntosh Ashley Jubinville New Normal Project podcast (Episode 54) with Ashley Jubinville PlantProof podcast Adam Guthrie New Normal Project podcast (Episode 58) with Adam Guthrie Headspace (Meditation app) Calm (Meditation app) Scientific paper on soft drinks - JAMA Intern Med. 2019 Sep 3. doi: 10.1001/jamainternmed.2019.2478 Article in The Age on running 50 minutes a week Scientific paper on running - Br J Sports Med. 2019 Nov 4. pii: bjsports-2018-100493. doi: 10.1136/bjsports-2018-100493 WHO Guidelines on Physical Activity Audio Book: “The Other Side of History: Daily Life in the Ancient World” (by Robert Garland) Professor Robert Garland Book “Two Hours: The Quest to Run the Impossible Marathon” (by Ed Caesar) Ed Caesar Video of Eliud Kipchoge running 1:59:40 marathon Geoffrey Mutai Rich Roll Podcast with Dean Karnazes Finding Mastery Podcast with Mick Fanning Howie Games Podcast with Scott McLaughlin The Game Changers   Links related to New Normal Project podcast resources New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

On this episode my inspiring guest is Adam Guthrie, whose health and vitality was amazingly transformed when he found out about and then adopted a whole food plant-based diet after having a heart attack at age 39. Adam started his career as a chef but his vocation drifted into real estate where he was overeating junk food and became overweight and depressed. And despite thinking that his vegetarian diet was healthy, Adam had a heart attack at age 39. In this podcast, Adam tells you what it felt like to have a heart attack, the medical treatment he received and his cardiologist’s advice that he would need life long heart medications. Adam now wishes his doctor had given him the option of transitioning to a whole food plant-based diet as, having done so, he is now amazingly fit and healthy; so much so that he no longer needs the medication, surfs most days, and has even completed an ironman triathlon. His current lifestyle includes a diet full of vegetables, fruits, legumes and whole grains, a daily meditation practice and abstinence from alcohol. And he now hopes to help people to live this way, through classes, courses, events, retreats and the I Feel Good magazine. Adam can be found through his website, on Instagram (@adamguthrie) and if you are in Australia you might be interested to join him at one of the events on his current Australian tour (adamguthrie.com/events). Adam has a truly inspiring health transformation story and is powerfully influencing people through his gentle and humble manner. After listening to this episode I think you'll find it hard not to take at least something Adam says away with you. In the episode you’ll hear: How Adam’s unhappiness in his work led to poor eating, obesity and depression The story of his heart attack whilst surfing in the ocean How he didn’t like the idea of taking medications for the rest of his life How he then found online that several doctors were reversing heart disease with food The benefits he found from adopting a wholefood plant-based diet The 2 questions he asks before he eats a food item Some of the foods he thinks are more processed than you might think The ease of eating whole food plant-based, even when traveling The simple step of switching to a plant-based version of your regular meals Some tips for starting off in whole food plant-based food preparation The classes, courses and events he is running The importance of support and time in dietary transition The book that helped him start his body, mind and spiritual journey as a 21 year old Why he stopped drinking alcohol How this led him to embrace spirituality and meditation Some advice for people wanting to take their first steps Please enjoy listening to Adam Guthrie.   Live well, feel well, do well.   Andrew Davies   -------------------- About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. I hope you’ll glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------ Links to people, organisations & other resources mentioned: Adam Guthrie Adam Guthrie on Instagram @adamguthrie I Feel Good Magazine and online programs I Feel Good Magazine on Instagram @ifeelgoodmagazine I Feel Good on Facebook Adam Guthrie’s events Link to a free 12 month subscription The China Study Dr Joel Fuhrman Dr John McDougall Dr Caldwell Esselstyn Dr Dean Ornish Dr Michael Klaper Plant-Based Nutrition eCornell Certificate Program Book “Fit for Life” (by Harvey & Marilyn Diamond) I Feel Good Magazine Rich Roll Podcast episode with Kevin Smith Book “You can heal your life” (by Louise Hay) Plant Proof podcast with Adam Guthrie Better Than Yesterday podcast with Adam Guthrie SpudFit podcast with Adam Guthrie Corinne Nijjer podcast with Adam Guthrie Mastering Intensive Care podcast Episode 48 of Mastering Intensive Care podcast with Laura Rock Episode 57 of New Normal Project podcast - The New Normal in Action (10/Oct/2019) New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

In this episode New Normal Project podcast host, Dr Andrew Davies, tries something new. In an aim to inspire and empower you to live a more plant-based, body-moving and mind-focused lifestyle, and to consolidate his own new normal, Andrew discusses what's been happening recently for him. Andrew talks about: How he's been going with 2 of the recent guest-inspired challenges he took on What's been recently happening for him personally in one of the healthy lifestyle pillars - physical activity 2 recently published scientific papers he found valuable to know about What he's been reading, listening to and watching in the form of books, podcasts and videos The information and stories you hear on this podcast should inspire you to make choices in the way you lead your life so you can live vibrantly, happily, purposefully, for a long time, disease-free, and above all with a low risk of ever being admitted to the Intensive Care Unit, the place Andrew works. Hopefully you'll hear something that will help you make a better choice about the way you live your life. And perhaps you might take on a challenge yourself for the next 28 or even 7 days. Small steps are important. Incremental change, particularly around habits, might be the most beneficial thing you ever do for your health.   Live well, feel well, do well.   Andrew   ------------------------------------ About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You’ll hopefully glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------ Links to people, organisations & other resources mentioned: One Year No Beer The 28 Day Alcohol Free Challenge book Dr John Orchard Melbourne marathon Scientific paper on physical activity - BMJ. 2019 Aug 21;366:l4570. doi: 10.1136/bmj.l4570 Scientific paper on dietary trends - JAMA. 2019 Sep 24;322(12):1178-1187. doi: 10.1001/jama.2019.13771 Book “Factfulness” (by Hans Rosling) Hans Rosling Rich Roll Podcast with Ryan Holiday Finding Mastery Podcast with David Sinclair Tim Ferris Show Podcast with David Allen Getting Things Done website Documentary Film “The Game Changers” Louis Psihoyos James Wilks Arnold Schwarzenegger Scott Jurek Morgan Mitchell Patrik Baboumian Rip Esselstyn Dean Ornish Scott Stoll Caldwell Esselstyn Kim Williams New Normal Project podcast Episode 43 of New Normal Project podcast with Kim Williams Episode 46 of New Normal Project podcast with Andy Ramage Episode 48 of New Normal Project podcast with Caldwell Esselstyn Episode 49 of New Normal Project podcast with Scott Stoll Episode 50 of New Normal Project podcast Episode 53 of New Normal Project podcast with John Orchard New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

This week’s guest is triathlete and Ultraman Brad Dalrymple. With most of the recent episodes focused on how plant-based eating can improve health and fight disease, it’s time to change tack and discuss what else a plant-based diet can do - in terms of improving and sustaining athletic performance. Exercise is vital to our health. It helps us to move our bodies and to enjoy nature. Exercise also allows us to participate in sport, thereby utilising the healthy competitive urge we have as humans so we can go further, go faster or be stronger. If that’s what we want. For me, when I hear of someone who exercises harder, longer and faster than I do, I take notice. And when they do this on a plant-based diet, and they perform amazingly, recovering better than the average athlete, they are worth taking significant notice of. A bit over a decade ago, Brad Dalrymple was a regular Australian man, working as an environmental engineer, and playing a few ball sports in his mid-late 20s. When his father had a double knee replacement, Brad wondered whether the lateral knee movement involved in ball sports was all that good for his future. So he took up the sport of triathlon, a multi-sport event combining swimming, cycling and running. Previously, Brad had given up dairy to help with stomach pains and when he later discovered that a growing number of plant-based athletes around the world were excelling in their sporting disciplines, he decided to try eating a strict plant-based diet himself. As he talks about on this podcast, Brad found this was hugely beneficial to his performances, and indeed his recovery. So much so, he decided to take on the Ultraman event, a gruelling 3 day multi-sport event of swimming 10km, cycling 421km and running 84km. One of the predominant reasons Brad took on the Ultraman was to influence those around him who didn’t seem to like him telling them they should adopt a plant-based diet. Instead he decided to show them just what he could do by completing this taxing event totally fuelled by plants. Brad has much to inspire us all with. In it you’ll also hear him talk about: His background in work, life and sport How triathletes are rarely experts in all of the individual sports The fear he felt in his first triathlon His attraction to the social aspect of triathlon training The benefits from having a coach The resources he used in adopting a plant-based diet How dietary changes may work better than buying the latest triathlon equipment His race nutrition His weekly training and his daily nutrition His recent juice fast and some thoughts about exercise consuming less food Some thoughts on sleep His job in protecting our oceans from pollution Just how badly this pollution, particularly plastic, is damaging our marine environment His own Ocean Protect podcast And some parting advice about giving things a go You can find Brad on Instagram (@braddalrymple) and you can listen to his Ocean Protect podcast here. Please enjoy listening to Brad Dalrymple.   Live well, feel well, do well.   Andrew Davies   -------------------- About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. I hope you’ll glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------ Links to people, organisations & other resources mentioned: Brad Dalrymple on Instagram (@braddalrymple) Ultraman Australia Mooloolaba triathlon Book “Fit for Life” (by Harvey & Marilyn Diamond) Book “Thrive” (by Brendan Brazier) Book “Finding Ultra” (by Rich Roll) Rich Roll Podcast Book “The Plant Power Way” (by Rich Roll & Julie Piatt) Ocean Protect Ocean Protect podcast Bali Hope Swimrun Forks Over Knives app Documentary “Forks Over Knives” Documentary “What The Health” Plant Powered Mothers podcast Mastering Intensive Care podcast Plant Fit Summit New Normal Project podcast Episode 2 of New Normal Project podcast with Rich Roll & Julie Piatt Episode 55 of New Normal Project podcast with Aggie & Kasia of Plant Powered Mothers New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

This week on the podcast you’ll meet Aggie and Kasia, the Plant Powered Mothers. Come and join us as I ask them about their transitions to a plant-based lifestyle and the advocacy they do through the Plant Powered Mothers podcast. You can find them at www.plantpoweredmothers.com. After a decent gap between episodes here is a conversation with 2 first cousins focused on “helping other mums to make informed decisions about the food they eat and the food they feed their families”. Aggie is an intensive care nurse who struggles because the Intensive Care treatment model does not teach patients how to reverse or prevent chronic disease. Once Aggie discovered the many benefits of a wholefood plant-based diet she completed the certificate in Plant Based Nutrition through eCornell University to help educate and guide others to make the connection between food and disease. As a wife and mother of three, Aggie tells a great story of her family’s transition to a plant-based lifestyle. Kasia has a background in writing and is also a wife and mother of three. Her passion for plant-based nutrition began after her husband treated his high blood pressure very successfully with dietary change. After Kasia’s mother died at 44 from a stroke she worried about having inherited bad genes but has since learnt how effectively an entirely plant-based diet heals the human body and prevents disease. By cutting out all animal products from her families diet, they have all been far healthier. These women are doing a great job telling their stories and inspiring mums to improve what they are eating and serving to their families. And you don’t have to be a mother to listen to this one. Whatever your role in life, in this podcast you’ll hear some great ways of thinking about the plant-based lifestyle. Aggie and Kasia keep it simple, tell stories, bounce off each other for inspiration and, best of all, are building community around a plant-powered lifestyle, something that can help us all. In this episode Kasia and Aggie talk about: Each of their plant-based diet transition experiences The powerful effects their family members have observed The general boost in the energy of their families The benefit of having each other in their transition to a plant-based diet How they now handle eating with family and friends The best ways to deal with kid’s birthday parties and snacks Their advocacy through the Plant Powered Mothers podcast and social media Some of their favourite plant-based meals And many other things You can find Kasia and Aggie at https://plantpoweredmothers.com/ Please also follow them on Instagram and on Facebook. You can also join their Facebook group here. After the interview, you'll hear about an exciting, informative and free online summit that is coming up from August 31st to September 8th 2019. It is a series of 29 full-length interviews with many well-known advocates for plant-based eating. Listen to this podcast to hear more or simply go to https://plantfitsummit.com/ Please enjoy listening to Kasia and Aggie, the Plant Powered Mothers.   Live well, feel well, do well.   Andrew Davies   -------------------- About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. I hope you’ll glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------ Links to people, organisations & other resources mentioned Plant Powered Mothers website Plant Powered Mothers on Facebook Plant Powered Mothers Tribe on Facebook Plant Powered Mothers on Instagram: @plantpoweredmothers Documentary “Vegucated” Book “Forks Over Knives - The Cook Book” Plant-Based Nutrition eCornell Certificate Program Episode 54 of New Normal Project podcast with Ashley Jubinville Plant Fit Summit Episode 45 of New Normal Project podcast with Neal Barnard Episode 51 of New Normal Project podcast with Alan Desmond New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies: daviesandrewr@icloud.com Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

How might you make your next meal even just slightly more healthy? Could you organize your kitchen to make it easier to eat well? Can you maximize the amazing benefits of phytonutrients in your food?   I hope you’ll be thinking about these questions after listening to this episode of the New Normal Project show with Ashley Jubinville. Ashley is The Kitchen Coach, helping families find successful strategies in their transition to a healthier, whole food diet while juggling the daily stresses in their world. An effervescent, determined Canadian, Ashley has a no-nonsense, cut-through-the-noise-and-confusion approach that has been an absolute game-changer for thousands of families. With 18 years of research, practice, engineering and passion, Ashley has discovered a formula of success that has her working with clients across the globe. Her unique approach with food, recipes, and her quirky engineering mind, can help get you organised, on-track, and loving the kitchen again. She has done what many doctors told her was impossible with her own personal health challenges since childhood and now helps others prevent the trial, error, time, and frustration in figuring out how to navigate the world of food sensitivities, kitchen organisation and how to get more whole foods into your world. Ashley’s work is her passion, and you can find her sharing her wealth of knowledge through her online programs, cooking up a storm in the kitchen, public speaking, and writing her new book! In this episode Ashley speaks about: Spending time with her Dad in their Canadian vegetable garden Learning from her Mum’s cooking and preserving of food The privilege of fresh food in Australia Her health decline as an engineer in her early 20s How she was diagnosed with coeliac disease What she did when she realized this was an auto-immune condition How quickly her back pain disappeared when gluten was excluded The value of noticing strong aversions and cravings to specific foods The label she now uses for chemically affected foods How much her sense of taste improved when she gave up dairy The importance of phytonutrients in our diet The common misunderstanding about protein and meat How her job as a household cook for a family turned into a business Some of the strategies she uses when she coaches families How quickly children can change their diets Her audacious vision for The Kitchen Coach How 90% of chronic disease is lifestyle-related and preventable Her approach of taking people slowly and only as far as they want to go Some examples of the families she has helped significantly And some advice for my daughter's picky eating You can find Ashley at http://thekitchencoach.com. Please also follow her on Instagram, on Facebook or on Youtube. Ashley has a gift for New Normal Project podcast listeners. It's a free download of her “Cook With Me LIVE” Recipe Series 1 eBook, containing 27 delicious recipes that will help either those in love with, or those just dabbling in plant powered foods! Please go directly to this link: Cook With Me LIVE Recipe Series 1 eBook After the interview, I tell you about a recently published scientific paper on the value of healthy plant foods, I update you on some of my recent challenges, and I let you know the challenge I’ll be making based on the discussion in this episode. Please enjoy listening to Ashley Jubinville.   Live well, feel well, do well.   Andrew Davies   -------------------- About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. I hope you’ll glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------  Links to people, organisations & other resources mentioned The Kitchen Coach website Ashley Jubinville on Instagram Ashley Jubinville on Facebook Ashley Jubinville on Youtube Cook With Me LIVE Recipe Series 1 eBook (Ashley’s gift to you) The Whole Connection Scientific article in American Journal of Clinical Nutrition Book “Eat, Drink and Be Healthy” (Walter Willett, with P.J. Skerrett) Nurses’ Health Study Health Professionals Follow Up Study Episode 2 of New Normal Project podcast with Rich Roll & Julie Piatt Episode 46 of New Normal Project podcast with Andy Ramage Episode 53 of New Normal Project podcast with John Orchard Episode 444 of the Rich Roll Podcast with Andy Ramage New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies: info@livingtheplantpowerway.com Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter: www.newnormalproject.com.au

How much daily exercise is required to have health benefits? Which diseases can be prevented and even treated with exercise? How can you exercise to prevent an overuse injury?   These are just three of the important questions you’ll hear the answers to in this Masterclass on the effects of exercise on your health. My guest on the podcast this week is Sport and Exercise Medicine Doctor, John Orchard, who has a combination career in professional sport and sports administration, clinical sports medicine practice and research. John and I studied Medicine together at the University of Melbourne, and John now works in Sydney where amongst other appointments he is Adjunct Professor at the School of Public Health, University of Sydney. John is well respected as one of the leading sport and exercise physicians in Australia, and indeed internationally. His main area of clinical specialisation is muscle and tendon injuries of the lower limb and his general research stream is sports injury epidemiology and prevention. John works as the Chief Medical Officer for Cricket Australia and also has 20 years of experience working in various professional football codes in Australia. In this episode John answered an array of questions on many aspects of the health effects of exercise activity. Whether you have been trying to exercise more, whether you don’t know how much and which type of activity is best, or whether you are already an endurance athlete wondering whether there are any downsides, this episode should be very valuable. John is a long-time friend of mine so he gave me some time to talk about topics like: What sport and exercise medicine actually is How exercise may have a better benefit/risk profile than many drugs The amount of exercise we all need to derive health benefits Increasing beyond moderate exercise improves performance but not health Which diseases can be prevented and even treated with exercise How a simple step counter is as effective as the expensive ones The dangers of both over and under exercise for our musculoskeletal system How much chronic use of non-steroidal anti-inflammatory drugs increases the risk of cardiovascular disease Which pursuits lead to most musculoskeletal injuries How overuse injuries are mostly due to increases in exercise load His view on how inactivity has led to more hip and knee replacements Some thoughts on the benefits of sit/stand desks The cardiac arrhythmia that endurance athletes are prone to The conditions under which endurance exercise seems less risky When a sport and exercise medicine doctor is useful After the interview, I talk about a recent ultra-marathon I completed, how I went with the challenge I made last episode, and the challenge I’ll make for the next 28 days. Please enjoy listening to John Orchard. Live well, feel well, do well.   Andrew Davies   -------------------- About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing about healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. I hope you’ll glean insights to help you make choices about your habits so you become more healthy, fulfilled and conscious.   ------------------------------------ Links to people, organisations & other resources mentioned John Orchard’s website John Orchard on Twitter: @DrJohnOrchard  John Orchard on LinkedIn Sport and exercise medicine in Australia School of Public Health, Sydney University h-index Cricket World Cup Cricket Australia American Journal of Sports Medicine British Journal of Sports Medicine Selected publications from John Orchard Further publications from John Orchard PubMed Great Ocean Road Running Festival Coeliac disease Dr Malcolm Mackay Dr Paul Froomes Episode 52 of New Normal Project podcast with Natalie and Stuart McIntosh New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter