State of Health

On this episode, I am re-joined by friend Daniel Yores to discuss the key points from my 2024 marathon attempt. Dan is a personal trainer and the host of The Daniel Yores Podcast. He had me on his podcast to ask questions about my training, what obstacles I faced and how race day went. We also briefly discussed what his goals were and what we plan on doing in 2025.QUESTION — Have you set any goals for 2025? Reply and let me know if you want to share them?Connect with J-Mart on Social MediaNostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5uEmail - jmartfit@substack.comInstagram - https://www.instagram.com/jmartfit/ ​X - https://twitter.com/jmartfitFacebook - https://fb.me/jmartmoves ​Medium - https://jmartwrites.medium.com/ Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine!YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple -Spotify -Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode I’m joined by David Weck, the inventor of the BOSU ball and many other training tools who has been a major influence on my understanding of body, movement and athleticism. He has a wealth of knowledge and I had an opportunity to video conference and record with him 3 different times to discuss these subjects which we are both so passionate about. As it’s 3 different conversations together, the podcast length is close to 3 hours so feel free to pause and come back to it several times.To give you an idea of some of the topics covered, David started with the concept of volumetric displacement of the core as a way to understand the internal and external torsion necessary for fundamental survival activities like locomotion, swinging, throwing, catching, and carrying.He talked about how efficient movement is about pruning away inefficiencies and emphasizing the intelligent use of the skeleton as the body's strong framework. We touched on the relationship between structure and function: the main principle being that structure dictates function, and function reshapes structure over time. Next we covered fascia, the ubiquitous tissue container and network of the nervous system of the body, which plays a pivotal role in coordinating movement, linking different parts of the body, and enabling polar muscle activation.Also, David addressed the biggest misconception in the fitness industry where people are taught that the main function of the spine is anti rotation and that it should be stiff, which is incorrect. We both highlighted rope flow as a powerful movement tool that reinforces the coiling core movement pattern, a pattern that instills a "poised to pounce" readiness and enhanced fight-or-flight capability.That is just scratching the surface of what we talked about. Please enjoy and leave a comment.QUESTION — Have you heard of the BOSU ball before?Connect with J-Mart on Social MediaNostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5uEmail - jmartfit@substack.comInstagram - https://www.instagram.com/jmartfit/ ​X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​Medium - https://jmartwrites.medium.com/Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine!YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple -Spotify -Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast (watch on YouTube), I am re-joined by my personal trainer friend Daniel Yores to discuss the results of our 2023 goals. On episode 19 from April last year, we revealed what kinds of fitness goals we were working on for the year and how we planned to accomplish them. We made a promise to each other to do a follow up episode to check the outcomes of our goals, so here it is.QUESTION — Have you set a goal personal fitness goal for 2024?Connect with J-Mart on Social MediaNostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5uEmail - jmartfit@substack.comInstagram - https://www.instagram.com/jmartfit/ ​X - https://twitter.com/jmartfit Facebook -https://fb.me/jmartmoves ​Medium - https://jmartwrites.medium.com/Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine!YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple -Spotify -Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin. Don’t buy Etherium.https://shakepay.me/r/HNT0N6QWild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

IntroductionHey friends and fam, it’s J-Mart and this is State of Health. Today we're delving into the journey of my 2023 New Year's resolution to run a half marathon in 2 hours or less (meaning a pace of 5:42 min/km or faster) without incurring an injury. Why, you might ask? Well, besides the typical "new year, new me" vibe, I decided to take up running as a strategic move to improve my endurance for when I’m playing Brazilian Jiu-Jitsu. I wanted to use cross-training to boost my performance on the mats, and what better way than getting outside and clocking in kilometers?Now, let's rewind a bit. About a decade ago, I took a swing at a full marathon, but due to lack of appropriate preparation I had to throw in the towel at the 30 km mark. Fast forward to today, and the half marathon became the first step of a multi-year plan to take another shot at that elusive full marathon. Join me as I share the details of my training process and the lessons I learned, the race day experience, the results and my insights.BackgroundBefore we dive into the specifics of my half marathon training, let’s quickly go over how I arrived at this particular goal. Quick shout-out if you’ve already listened to my State of Health #19 podcast with my personal trainer friend Daniel Yores where we talked about our fitness goals for 2023, why we wanted to go for those goals specifically and how we planned to accomplish them. Despite having different objectives, our approaches were surprisingly similar. You can catch the full podcast and glean some actionable fitness advice by clicking here. It's worth a listen for some fitness inspo!Specifically, my goal was to run the Toronto Waterfront Half Marathon in 2 hours or less without hurting myself. Beyond the finish line, this goal was about enhancing my cardiovascular fitness to up my game in Brazilian Jiu-Jitsu. Running was simply the method I used to boost my endurance, a key player for success on the Jiu-Jitsu mats. Running was also a good fit specifically for me because of my previous failed attempt at running a full marathon. My last attempt was a rushed endeavor, lacking the depth of knowledge on effective training strategies. The completion of a full marathon is an unfinished chapter of my life that I wish to close by applying my newly acquired knowledge to train effectively and efficiently and being wise enough to have a multi-year approach to ensure that I’m fully prepared. 2023 was the year of the half marathon and 2024 will be the year to complete a full.Now, let's talk about how I came up with this goal specifically. Well, I applied the SMART goal approach. SMART is an acronym for Specific, Measurable, Achievable, Realistic and Timely. It is used to guide goal setting to make sure goals are clear and reachable. Let’s go over it together.Specific: I defined who, what, when, where, and why. The goal had clear answers for all these questions.Measurable: I set clear metrics – 21.1 km, aiming for less than 2 hours, and steering clear of injuries.Achievable: Many others have accomplished a similar goal successfully. I've got resources such as trails nearby and home training equipment and the knowledge and plan to do the same.Realistic: With a generous 7-month timeline I felt confident I would be prepared even while training Brazilian Jiu-Jitsu more frequently than running.Timely: The Toronto Waterfront race day was scheduled for October 15th. It lit a fire under me, keeping the goal time-bound.Besides my previous training experience, I had two new influential figures shaping my running training, David Weck and Dr. Matt Minard. David Weck, the man behind the BOSU ball, has been a digital mentor of mine for a few years as I’ve followed him on Instagram (@thedavidweck) and slowly absorbed the concept of the spinal engine for balanced locomotion. Dr. Matt Minard, on the other hand, a Physical Therapist who I came across on Instagram (@learn.2.run) at the beginning of this year, taught me to economize movement to maximize distance. I’ll get more specific about exactly what techniques I learned from each individual later on in the post/podcast.TrainingIn crafting a plan to run the Toronto Waterfront Half Marathon in two hours, I divided my training into four phases spanning seven months. During the initial phase, lasting two months, my focus would be on building a robust foundation. The plan was to do weight training 2-3 times a week and start a consistent running routine, gradually increasing distance from 5 to 10 km. The plan for the subsequent phase was to discontinue weight training to focus on increasing the distance of runs to 15 km in one run and 21 km accumulated in one week. Next, I would transition to a six-week speedwork and peak training phase by adding hill sprints and completing at least one slow 21 km run outside of the 2 hour limit. Finally, the last phase of the plan was a 2 week tapering phase aimed to optimize readiness by reducing mileage. Half Marathon Training Plan4 phases: 7 monthsPhase 1: Build Foundation- 8 weeksPhase 2: Build Endurance - 12 weeksPhase 3: Speedwork and Peak Training - 6 weeksPhase 4: Taper - 2 weeksBuild Foundation - 8 weeks* Build muscular endurance for major leg muscles (quads, hip flexors, glutes and adductors) with strength training ideally 2-3x per week 20-30 minute sessions* Get body used to running (tissue resiliency)* Establish a consistent running routine of short runs ideally 2x per week* Gradually increase running distance of one of the runs from 5 to 10 km by the end of the phase * Don’t worry about speed, do easy recovery jogging, conversational pace to keep runs in Zone 2 (60-70% of your maximum heart rate, 190 max HR - 114-133)Build Endurance - 12 weeks* Maintain running routine and add short runs when schedule allows* Focus on building cardiovascular fitness with at least 1 long distance run (10-15 km) per week* Increase weekly mileage to 21 km by the end of the phase * Keep runs in Zone 2Speedwork and Peak Training - 6 weeks* Incorporate hill sprints into running routine at least 1x per week* Keep 1 long distance run per week at Zone 2 pace* Complete one 21 km run in over 2 hour time limit by end of the phaseTaper - 2 weeks* Reduce weekly mileage and distance of individual runs to 5 km or less at Zone 2 pacePutting theory into action, I started the Foundation phase in early March with these short strength training sessions minimum 3 days a week.App:A. Squat to forward fold 1x10B. Downward dog to upward dog 1x10Main: (pick one)A1. Weighted squat variation 3x15-20A2. Weighted lunge variation 3x10-15/sideB. KB Swing variation 3-10x10orA1. Weighted deadlift variation 3x15-20A2. Weighted single leg squat variation 3x10-15/sideB.  KB clean/snatch variations 3-10x10Dessert: (pick one)A. Calf raise variation 1x20-100B. Tibialis raise variation 1x20-100orA. Hip flexor raise variation 1x20-100B. Hamstring curl variation 1x20-100The program primarily aimed to build muscular endurance and enhance tissue resilience, focusing specifically on lower body joints. I accumulated a high volume by programming high rep ranges for bilateral and unilateral squats, deadlifts and lunges. I varied training speeds by combining slow and controlled movements with explosive kettlebell swings, cleans and snatches. Each session concluded with two max effort single joint exercises targeting either ankles, knees or hips. These workouts were designed to be time-efficient, considering my constrained schedule. Additionally, I performed a daily set of 100 bodyweight squats and incorporated supplementary stretches for leg muscles as needed. Here is a list of the key stretches I employed:Stretches: 3 x 60-120 secondsCouch stretch for quads and hip flexors Forward fold for hamstringsPancake for adductorsPigeon for glutesDownward dog and half kneeling lunge for calves In less than four weeks I was starting to feel the effects of strength training on my body which coincided with a significant improvement in the weather allowing me to begin outdoor runs. I went on my first run on March 24th, initiating a sequence of 22 slow training runs, interspersed with four hill sprints in the Peaking phase. My preparation also encompassed a short trail run organized by 5 Peaks Adventures, all leading up to the half marathon on October 15th.Throughout the 7 months, I maintained a rhythm of about one run per week which was less than ideal but proved sufficient for my needs while also accommodating my twice-weekly commitments to Jiu-Jitsu. I strategically expanded the distance covered during my runs by incorporating 'consolidation' runs of similar or shorter distances. Notably, I increased the distance immediately after a single consolidation run five times and after two consolidation runs four times.My average pace during runs was intentionally slow, aligning with my goal of completing the half marathon without incurring an injury. Risk of injury is always higher at higher speeds so I remained slow. I also determined that I would follow the 80/20 principle and use 80% of my training on slow Zone 2 runs where the goal is to keep the heart rate below 140 bpm and 20% to Zone 5, involving hill sprints that approached my maximum heart rate. For improved cardiovascular adaptations I practiced nasal breathing during more than 80% of my slow Zone 2 runs.The pace of my initial 5 km run, the most frequently repeated distance in my training (10 out of 22), was 8:52 and (to my surprise) it improved to 5:14 on my final run before the race. The fastest pace I achieved for long distance runs above 10 km was 6:19 for an 11 km run on June 10th. Starting mid August, I incorporated sprints on a short, steep hill near where I live which perfectly loops back on a gentle trail down the hill to a field below. I would sprint up the hill with maximum effort and slowly walk down the trail, ensuring I resumed running only when my heart rate dropped below 140 bpm. After 6 loops up and down the hill I would get sufficient

State of Health Podcast #21: Longevity Through Physical Activity with Ian MacLeod (@stoicmobility) (YouTube)On this episode of the podcast, I am joined by Ian MacLeod also known as @stoicmobility on Instagram. After hearing my State of Health podcast episode with Wes Hendricks, Ian reached out to have a conversation about health span and longevity. As a 16 year veteran in the fitness industry, including opening his own world class training facility Nirvana Strength in Bali, Ian has a lot of insight on how to take a holistic approach to training with the goal of longevity. A key insight shared by Ian was to think of your health and longevity goals in the same way as your competition or performance goals. Have a target in mind of what you want your health to look like and break it down to individual achievable steps to work toward. We also discussed injuries and how to mitigate them, how Ian himself keeps his body mostly pain free, we talked about the importance of cultivating a deep sense of awareness of your body and the need for an additional outside perspective on your movement quality from a coach’s eye. I really enjoyed this conversation and I think you will get many useful tips about your personal health journey by listening in.QUESTION — Have you thought about what kind of physical abilities you want your 70/80/90 year old self to be capable of?Time codes0:00 - Start0:12 - Intro2:05 - Podcast starts2:56 - Ian’s background in the fitness industry11:00 - Taking a competitive approach to longevity20:50 - How much flexibility/range of motion do you need?27:30 - Bad technique vs mismanagement of load and frequency37:10 - Developing a sense mindfulness and awareness of the body during training45:25 - Soft tissue adaptations are slower than muscle size and strength adaptations58:40 - Ian’s state of health at the moment and how he remains pain free1:05:50 - Importance of addressing the nervous system to increase flexibility1:08:05 - J-Mart’s pillars of health1:12:00 - What balance should really mean with regards to training1:14:05 - What has Ian changed his mind on with regards to longevity1:24:27 - OutroConnect with J-Mart on Social MediaNostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5uEmail - jmartfit@substack.comInstagram - https://www.instagram.com/jmartfit/ ​X - https://twitter.com/jmartfit Facebook -https://fb.me/jmartmoves ​Medium - https://jmartwrites.medium.com/Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine!YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin. Don’t buy Etherium.https://shakepay.me/r/HNT0N6QWild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

State of Health Podcast #20: @CrohnsCarnivore on Putting Crohn's Disease in Remission with Carnivore DietOn this episode of the podcast, I am joined by Conor also known as @CrohnsCarnivore on Twitter. On May 14th 2023, Conor posted a stunning 6 month progress photo in which he looked in significantly better physical condition and captioned it with “Carnivore has saved my life.” I got in contact with Conor to ask him to come on the podcast to share his life story and give more context behind the picture and the caption. Conor shared how he was diagnosed with Crohn's disease at 12 years of age and all the symptoms associated with his particular case. He recounted his journey from taking steroids and immunosuppressant drugs to going vegan for 5 years and finally trying a carnivore diet for the last 6 months. I really enjoyed this conversation with Conor, particularly discussing the monumental mindset shift Conor had to undergo to switch from following a vegan diet to trying carnivore. If you know anyone with Crohn’s disease who might benefit from hearing this conversation, please share this podcast with them.QUESTION — Do you know anyone with Crohn’s disease using diet for treatment?Time codes0:00 - Start0:44 - Intro2:32 - Podcast starts4:01 - Conor’s diagnosis and presentation of Crohn’s disease13:30 - Trying a vegan diet to treat Crohn’s disease22:50 - Conor’s reaction to learning about the carnivore diet25:50 - Introducing meat to his diet for the first time in 5 years28:17 - Difficulties and benefits of trying carnivore35:32 - Mental hurdles to overcome when switching from vegan to carnivore47:38 - Conor’s physical transformation54:04 - Conor’s wife’s transformation and her supportConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Email - jmartfit@substack.comAlso listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Make it part of your Monday morning routine. YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple -Spotify -Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin. Don’t buy Etherium.https://shakepay.me/r/HNT0N6QLedn - Earn interest on your Bitcoin (could be risky to have someone else hold your Bitcoin for you though, be cautious)https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast (watch on YouTube), I am rejoined by my friend and personal trainer Daniel Yores (@danielyores) to discuss our New Years Resolutions or fitness goals for 2023. We compared and contrasted what we are striving for this calendar year from a physical fitness perspective with emphasis on why and how. Despite having dissimilar goals, we had very similar ways that we came up with the goals themselves and how we plan to accomplish them. I think this podcast has good actionable advice for your own fitness goal this year. QUESTION — What is your 2023 fitness goal and how can J-Mart help you get there?Time codes0:00 - Start0:15 - Intro1:29 - Podcast starts3:19 - Dan’s 2023 fitness goal7:24 - J-Mart’s 2023 fitness goal11:45 - S.M.A.R.T. goals17:49 - Dan’s “Why?”24:20 - J-Mart’s “Why?”33:24 - Dan’s “How?”43:04 - J-Mart’s “How?”55:33 - Managing injuries to achieve goal1:01:27 - Learning the skill of running from David Weck1:18:50 - Dan’s tactics for muscle building1:26:02 - Dan’s thoughts on German Volume Training1:28:40 - Which supplements Dan will take for his goal1:33:34 - Discussing the sustainability of Dan’s goal1:42:50 - Dan’s thoughts on Testosterone Replacement Therapy1:47:10 - J-Mart’s final thoughts on the balance of discipline and fun in training1:50:00 - OutroConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Email - jmartfit@substack.comAlso listen to JMART CAST, my Monday Morning Podcast about physical and financial health. Make it part of your Monday morning routine. YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify -Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin:https://shakepay.me/r/HNT0N6QLedn - Earn interest on your Bitcoin (could be risky to have someone else hold your Bitcoin for you though, be cautious, not your keys not your coins)https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Dr. Wes Hendricks (@drweshendricks on Instagram), an online movement coach and the co-host of Movement Athlete podcast. I invited him to State of Health to ask about his direct and to the point feedback approach to coaching. Dr. Hendricks is an accomplished calisthenics practitioner and many of his clients look to get strong and learn similar bodyweight skills such as muscle ups or one arm chin ups. As these are long term pursuits, we talked about how he sets expectations with clients about the length of time it will take to reach them. In addition to the direct and to the point feedback, Dr. Hendricks strives to be a professional coach by personalizing each program to the individual client, providing quick and detailed responses during communication and never missing a deadline to establish a trusted coach-client relationship. We talked about injuries and how they inform his approach of using standards for training clients. He also shared his 85% capacity principle as a way of individualizing his programs. Topics near the latter third of the podcast included why we both like training clients, the drawbacks of training only bodyweight skills, differences between our own training and how we train clients and one principle in fitness that Dr. Hendricks has changed his mind about recently.So if all that sounds interesting then this podcast episode is for you.Time codes0:00 - Intro2:12 - Podcast start5:14 - Dr. Wes Hendricks’ direct feedback approach examples12:07 - Helping clients reach goals and train safely to avoid injuries15:22 - Considering long term impact of injuries19:59 - Managing client expectations28:22 - How to customize a systematic approach to teaching clients36:25 - Why does Dr. Hendricks like helping clients41:17 - Limitations to only training calisthenics48:51 - Difference between training clients and yourself56:00 - Changed mind on subject in training1:01:29 - OutroConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — What is your coach's communication style?You can also check out on the platform of your choice, JMART CAST, my Monday Morning Podcast about life and Bitcoin. Like Bill Burr except not Woke so bettah :P YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin:https://shakepay.me/r/HNT0N6QLedn - Earn interest on your Bitcoin (could be risky to have someone else hold your Bitcoin for you though, be cautious)https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Kyle Koch aka @trottingsparrow on Instagram to talk about the benefits of bringing your movement practice to the outside world. I have been following Kyle’s Instagram page for around 3 years after hearing him speak at an online Embodiment conference. Recently, Kyle made a post saying that he would love to be in more dialog with anyone who is interested in order to refine his mental models. Dialog has a profound ability to generate insight, help better formulate ideas, push us to articulate concepts, find relevant metaphors and common ground or new direction through discourse and disagreement. I jumped at the opportunity and invited Kyle to come on State of Health. We discussed how complementary movement and natural settings can be but also the importance of using a specialized environment such as a gym to enhance your experience in nature. An important concept that Kyle also shared is the seasonality of training and how he affords the changing of the seasons to inform his personal movement practice. We finished off the conversation with Kyle explaining how to Sit Spot, the main core routines of nature connection.kyle@trottingsparrow.combaseglamprevivify.com/eventshttps://www.evolvemoveplay.com/Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Have you thought about incorporating seasonality into your training?You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin:https://shakepay.me/r/HNT0N6QLedn - https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Sean Leal who is a Black Belt Brazilian Jiu Jitsu instructor and was my professor at the Yorkdale Martial Arts Academy. I asked Sean to come on the podcast because he has a wealth of knowledge about martial arts history which I’m keen to learn more about. I also wanted to ask Sean about his first hand experience in personal protection and which parts of martial arts training in his opinion translate to effective self defense in street fighting. Lastly, Sean talked about brain damage and shared his experience with post traumatic stress disorder in the last third of the podcast. It’s a long, two and half hour podcast so strap yourselves in. Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Do you have a loved one in your life who suffers from PTSD? Please share anything you feel comfortable doing so.You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QLedn - https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by my Brazilian Jiu Jitsu Professor Gabriel Serra to talk about his experiences in training martial arts most of his life starting with Judo at the age of 9. Professor Gabriel holds a black belt in both Judo and Brazilian Jiu Jitsu. We talked about the similarities and differences of the two martial arts and how cross training between them improved his game. I also learned a little bit about the history of how these martial arts were developed.Professor Gabriel also shared how martial arts opened opportunities in his life that he would not have had otherwise such as moving to different parts of the world like the United Arab Emirates and now Canada.I also asked Professor Gabriel about how BJJ can be used to improve health and fitness. We talked about the various aspects of health such as physical activity, nutrition, sleep, environment, and social connections and their relationship with BJJ.So if all that sounds interesting then this podcast episode is for you.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like the subject of Brazilian Jiu Jitsu?You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am rejoined by coach Daniel Yores to talk about Health Sovereignty. Dan was the most popular guest on the podcast from last year and I thought he’d be the perfect person to kick of season 2 of State of Health. My goal for the podcast was to discuss and define what is health and what are the responsibilities each individual can take on for themselves to maintain a healthy life for as long as possible. Before getting too far into the podcast, I asked to Dan to talk a little bit about his experience doing 50+ podcast episodes about fitness throughout last year and the current fitness journey he’s on to cut excess fat and get lean after a big bulking period. With regards to health, we broke it down into the categories of physical activity, nutrition, sleep, environment and mental health, discussing each one in depth. Lastly, we finished off talking a little about financial health, as that is closely tied to everything discussed earlier but rarely talked about. This was a great conversation and I think you’ll take away a lot from it. If you like hearing Dan on the podcast, reach out to him on social media and listen to his podcast.https://www.instagram.com/danielyores/https://twitter.com/danielyoreshttps://open.spotify.com/show/1Ucqrk2mnJF0PY8fJG91F2?si=9e6f24e4c07e4e33Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like having Dan back as a guest for this episodes?Time codes0:15 - Intro2:07 - Podcast begins3:05 - Dan's top lessons from doing 50 podcasts last year7:55 - Dan's current goal to get lean after bulking12:42 - What is Health Sovereignty18:20 - Physical activity27:45 - Nutrition38:54 - Sleep46:00 - Mental health52:34 - Environment1:08:10 - Financial health1:22:18 - OutroYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I have compiled the best clips from the State of Health podcast in 2021. There were a wide variety of topics covered such as personal training, nutrition (particularly about saturated fat and risk of CVD), emergency resuscitation, Wim Hof breathing, back pain and vitamin D. Some episodes were recorded solo while others were interviews with other coaches, clients and doctors. Please enjoy and best wishes for 2022.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — What was your favourite episode from 2021?Time codes0:15 - Intro1:18 - Top 2 Benefits of Working with Personal Trainers2:10 - Trainer Focus for Long Term Success3:23 - Value of Progress Photos4:21 - Diaphragmatic Breathing6:58 - Saturated Fat and Risk of Cardiovascular Disease9:03 - PUFA vs SFA for Coronary Heart Disease11:40 - Summary and Minnesota Coronary Experiment21:49 - Diet Heart Hypothesis26:29 - Triglyceride Transport in Bloodstream30:41 - Metabolic Syndrome is the Biggest Risk Factor for Heart Disease32:59 - Animal Fat vs Seed Oils My Opinioin35:13 - My Lipid Panel from Canadian Health Measures Survey37:04 - Likelihood of Resuscitation Success40:08 - When NOT to Resuscitate43:32 - Tiers of Medical Care46:06 - Sympathetic Nervous System and Innate Immune Response Defined 50:59 - Experimental Endotoxemia Explained53:39 - Overcoming Back Pain by Trusting the Process1:05:15 - Bio Psycho Social Model of Back Pain1:08:13 - Vitamin D Essentials1:13:47 - OutroYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am going solo on the D. Vitamin D that is. Here’s what I cover. What is vitamin D? What does it do? Where do we get it from? What is the optimal level of vitamin D3 in the blood and what is defined as vitamin D deficiency? I also include a top 7 list of factors which affect vitamin D production and use in the body. They are:Use of sunscreen Melanin  AgeLevels of magnesium Levels of boron Levels of vitamin K Body fat contentSo if all that sounds interesting then this podcast episode is for youConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like this solocast style of episodes?Time codes0:15 - Intro1:40 - Podcast begins3:10 - What is Vitamin D?4:37 - What does Vitamin D do?5:20 - Where do we get Vitamin D from? Sunlight6:47 - Where do we get Vitamin D from? Diet7:24 - Sunlight at high latitudes during winter months8:16 - Optimum, Intoxication and Deficient levels of 25(OH)D39:42 - NIH Vitamin D supplementation recommendation and how much I personally take10:54 - Top 7 Factors affecting Vitamin D production and use in body13:12 - Food rich with Magnesium14:33 - Food rich with Boron15:22 - Food rich with Vitamin K16:23 - Top 7: Increased body fat content decreases bioavailability of Vitamin D18:55 - Vitamin D and COVID20:20 - OutroYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Dr. Ryan DeBell to talk about his experience with low back pain and the lessons he’s learned. Ryan earned a Master's Degree in Sport & Exercise Science and a Doctorate in chiropractic while attending the University of Western States. After graduating from post secondary school, Ryan started Movement Fix, his platform designed to be a place where you can learn to become a master of your body. He’s got lots of free resources that you can check out at themovementfix.com including written articles, videos and podcasts. Before getting into back pain, Ryan and I exchanged stories about our experiences with post secondary education as we both have a Masters degree. After that Ryan described how his back gradually got worse due to a variety of contributing reasons including spending a lot of time sitting in class during chiro school or getting back manipulations as part of his learning and doing a lot of heavy CrossFit workouts with bad form.We talked about the important lessons he learned throughout his 4 year journey of fixing his back such as taking a long-term approach and understanding that there are no quick fixes that make pain go away. We also discussed the importance of identifying and avoiding repetitive movement and how that can be taken too far.We tackled the how and why questions for back pain. Ryan described some of the common mechanisms in the body which are responsible for sending pain signals to the brain covering how back pain occurs and we discussed how pain is just a message or information provided by the body to indicate that something is wrong and needs to be addressed covering why back pain occurs.Lastly, we finished the podcast discussing the utility of loaded back flexion through the Jefferson Curl, an exercise which Ryan has been critical of in the past. We talked about the importance of context when selecting exercises for training.So if all that sounds interesting then this podcast episode is for you.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like hearing Ryan’s story and would you like to see him back on the pod?Time codes0:15 - Intro2:48 - Podcast begins4:14 - Experience with post-secondary education13:08 - Ryan's back pain experience26:22 - Listening to your body and changing to long-term thinking29:09 - Advice for people with hard labour jobs34:25 - Managing your expectations and addressing mental red flags36:27 - Unload the weight and start from zero39:41 - Developing your homunculus46:15 - Is more force always better? What is your goal?50:04 - Focus and attention over effort and intensity56:36 - How does back pain happen? Why does it happen?1:06:35 - Updated thoughts on Jefferson Curl exercise1:17:42 - Ryan's question for me1:22:53 - Learn more about Dr. Ryan DeBellYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast, I go over the methods, results and conclusions of a study to test the Wim Hof Method. Who is Wim Hof and what is his method? Wim Hof is a Dutch extreme athlete who has broken several crazy world records such as longest time in direct, full-body contact with ice or farthest swim under ice earning himself the nickname of The Iceman. Wim claims that his feats of extreme endurance are not something unique to him but rather something that can be developed by anyone over time using his method. The Wim Hof method consists of 3 components: meditation, cold exposure and breathing techniques.In the study, Wim taught and trained his three-part method to study participants for less than a week and they had approximately an additional week to practice on their own, after which they were tested by getting injected with endotoxin. What is endotoxin? It is a molecule from bacteria which when injected has been shown to cause the subject to experience fever-like symptoms as the body’s innate immune system responds. That is everybody except Wim Hof, he had reduced symptoms and a difference in his immune response. So the question is: Could other people trained by Wim also be able to have a different response to getting injected by endotoxin after learning and training the Wim Hof Method for a short period of time?  So if all that sounds interesting then this podcast episode is for you.If you have any questions or comments and need some clarification, please send me a message at newsletter@jmartfit.comConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comTime codes0:15 - Intro2:33 - Start of episode3:36 - Wim Hof World Records6:15 - What is the Sympathetic Nervous System?8:18 - What is the Innate Immune Response?10:37 - General Experiment Introduction16:42 - Materials and Methods of Experiment26:44 - What are Cytokines?28:18 - Results of Experiment40:17 - Summary and Discussion51:47 - My Final Thoughts55:50 - OutroYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast, I am joined by my wife Doctor Carly Willemsma. We had a brief discussion about the all important end of life decision whether to get resuscitated and what to take into consideration if you want a Do Not Resuscitate order. Dr Willemsma did a great job sharing her knowledge and experience about the topic and I am certain you will find value from listening to this episode.If you have any questions or comments and need some clarification, please send me a message at newsletter@jmartfit.comConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comTime codes0:00 - Intro1:09 - Start of episode2:10 - Adrenaline of working in the Emergency Department3:18 - Frequency of trauma cases in the Emergency Department4:19 - Running a code 6:11 - Context about success with resuscitation of patients9:20 - Would you ever not want to receive resuscitation13:38 - Why everyone should think ahead about resuscitation15:28 - What is the quality of life that you are willing to continue with?17:27 - Different levels of medical intervention and DNR orders20:01 - Negative connotation of Do Not Resuscitate label22:42 - Allow Natural Death, replacement for DNR25:12 - How to ensure your DNR order is followed28:35 - OutroReferral LinksWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Watch the episode on YouTube at @ https://youtu.be/R5kY2fYCxFIOn this episode of the podcast, I discuss how the bloodstream carries molecules like glucose and triglycerides to provide energy for the body. I introduce what lipoproteins are and their important role in specifically carrying triglycerides (which are hydrophobic molecules) and cholesterol through the bloodstream. After that introduction, I present a scientific paper from the Journal of American Medical Association about how a fasting blood lipid profile of low triglycerides and high HDL-C are associated with low risk of heart disease even with the presence of other traditional risk factors such as high LDL-C, high blood pressure, low physical activity or even smoking. Near the end of the podcast I synthesize some practical conclusions about heart disease, blood markers, diet and other lifestyle choices trying to tie in everything that has been discussed on the podcast about this topic in the previous 3 episodes and this one. Read the whole article for yourself:https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/647239If any of what I’m saying does not make sense and you need clarification, please leave a comment or send me a message atnewsletter@jmartfit.comIf you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasicsConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comTime codes0:00 - Intro1.49 - Start of Podcast4:03 - Glucose, Triglycerides and Lipoproteins8:55 - Low Triglycerides + High HDL-C and Risk of Ischemic Heart Disease Paper Introduction11:30 - Subjects and Methods14:09 - Results16:40 - Discussion and Biological Plausibility19:55 - My Practical Takeaways27:01 - OutroSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Watch the episode on YouTube at @ https://youtu.be/XD2GsZN5URwOn this episode of the podcast we are going to learn about an infamous experiment from the late 60s early 70s called the Minnesota Coronary Experiment. This was an intervention diet trial where the investigators studied nursing home and mental hospital patients by altering their diets to reduce saturated fat consumption but increase consumption of corn oil rich in omega-6 polyunsaturated fatty acids. This study is infamous because it was an extremely large and well controlled study designed to provide indisputable evidence to support the diet-heart hypothesis. However, when the results of the trial went against the expectations of the investigators, the data was set aside and never fully published till 2016, almost 40 years later. Read the whole article for yourself:https://www.bmj.com/content/353/bmj.i1246Here is my review of the 2016 analysis of the Minnesota Coronary Experiment data in British Medical Journal. In summary, the data clearly indicates that changing one’s diet by replacing saturated fats with seed oils rich in omega 6 PUFAs does reduce blood cholesterol levels but does not reduce the risk of death from coronary heart disease or all cause mortality. The evidence shows a clear association between lowering blood cholesterol levels and increasing risk of death from all causes, specifically in experiment participants who were enrolled in the study the longest (1 to 4 years). This association was more strongly correlated in the subpopulation of participants who were over the age of 65. The authors speculate that one possible explanation for the lack of benefit from PUFAs is their increased susceptibility to get oxidized. Therefore, the net effect of increased PUFA consumption produces unfavourable results because of the wide range of biochemical consequences oxidization presents. Ultimately, the Minnesota Coronary Experiment is the largest study of its kind with rigorous controls and included patient populations such as women and people over the age of 65 not usually seen in similar trials. I think it’s the best evidence we have available to judge the validity of the diet-heart hypothesis and in my opinion the results of the trial clearly go against the model. I don’t think there is a benefit to high omega-6 PUFA consumption especially if we consider that historically humans have only consumed about 2-3% of total calories from PUFAs. If any of what I’m saying does not make sense and you need clarification, please leave a comment or send me a message at newsletter@jmartfit.comIf you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasicsConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Time codes0:00 - Intro1:04 - Brief summary of 2016 BMJ publication3:25 - Start of podcast4:22 - Brief summary of previous 2 episodes about similar topics9:08 - Minnesota Coronary Experiment intro10:41 - Washington Post article about MCE16:46 - What is the diet-heart hypothesis?18:51 - Another instance of unpublished data19:40 - MCE details and recovered files22:03 - MCE Methods27:57 - MCE Results39:42 - MCE Discussion42:37 - MCE Strengths and Limitations47:13 - My summary and conclusion48:26 - OutroSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Watch the episode on YouTube at @ https://youtu.be/XRyAGmqyQzMOn this episode of the podcast, I did another analysis of a scientific journal article about nutrition. This article from PLOS Medicine Journal (2010) suggests that replacing saturated fat (SFA) with polyunsaturated fat (PUFA) has a beneficial impact for coronary heart disease outcomes. In my review of this article, I go over the data in a detailed manner to establish how closely it supports the claims the authors are making. In summary, the authors present 8 separate studies all of which alone show no statistical significance between control and diet intervention groups regarding heart attacks and related deaths but when the data was combined all together there was a 19% relative risk or 2% absolute risk reduction in the intervention group that was statistically significant. However, if you try to separate out the high quality evidence from the low quality evidence then there is no statistically significant risk reduction anymore. In fact, the study with the largest number of participants was suggestive of higher risk for the diet intervention group. Furthermore, if you disregard heart attacks and only look at heart attack related deaths or deaths from all causes, then again there is no statistically significant change observed between control and diet intervention groups. All taken together I don’t believe the data presented by the authors of this article supports their claim that polyunsaturated fatty acid replacement of saturated fatty acids in a diet has a beneficial effect on coronary heart disease. If that sounds interesting then this episode is for you.If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasicsConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Time codes0:00 - Intro2:29 - Start of podcast4:35 - Effects on Coronary Heart Disease of Increasing PUFA in Place of SFA - article intro5:50 - Difference between SFA and PUFA8:53 - Summary (misleading)14:20 - Introduction 17:17 - Methods21:46 - Results38:53 - Discussion41:39 - Limitations of the study47:14 - OutroSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com