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December 2017
S M T W T F S
     
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Syndication

The word “craving” has a lot of meanings in our language. To sum it all up, it can range from a small internal whisper, to a deep, burning desire for something. We can crave achievement, love, drugs, food, and so much more. In fact, cravings are at an all-time high today. There are more things than ever to crave, more access to them, and more things designed to keep you coming back.

Today we’re going to dissect what cravings actually are. You’re going to understand the science of cravings and be able to see them in a whole new way. You’re also going to find that cravings are not so black and white as many health experts have made them out to be. There can be 50 shades of grey for cravings (please don’t take that analogy too far like my mind just did) and this powerhouse episode is all about learning how to traverse them. Cravings will come and cravings will go, but there’s a special message inside of each of them. So, click play, take good notes, and enjoy!

In this episode you'll discover:

  • What cravings actually are.
  • The intelligent system in our bodies that controls our appetite and cravings.
  • Why your hypothalamus is the master gland in your body.
  • Which hormones regulate your hunger and satiety.
  • How cravings are related to homeostasis (balance in your body).
  • Which neurotransmitter has a significant role in cravings and reward.
  • The surprising way that serotonin relates to cravings.
  • How the function of our hunger and cravings can be influenced while we're in the womb.
  • The key differences between hunger and cravings.
  • How cravings and habits are related.
  • The biggest nutritional cause of cravings.
  • Why there are different forms of the same nutrients.
  • Which breakfast food will lead to increased cravings throughout the day.
  • How food scientist figured out how to make you crave more of their product.
  • What cravings for salty foods could be signaling.
  • Where to find the most important electrolytes in foods.
  • The #1 macronutrient that helps reduce cravings.
  • Whether or not we should give in to our cravings (this is important!).
  • The surprising ways that chocolate affects our appetite.
  • How sleep deprivation influences hunger.
  • How to reduce cravings and improve sleep by exercising at a specific time.
  • What cardio compensation is.
  • How exercise influences our brain and appetite.
  • What type of exercise stimulates appetite and what type of exercise reduces it.
  • The truth about stress eating and how stress impacts our cravings.

Items mentioned in this episode include:

Download The Transcript

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Direct download: 238-The_Science_Of_Cravings.mp3
Category:general -- posted at: 5:14pm CST

For many of us, we believe that our past = our future. We often carry a subconscious belief that no matter what we do, things will always be just more of the same.

Even as we grow older, there’s a tendency to replay just slightly different versions of the same year over and over again. But, as Robin Sharma said, we want to catch ourselves in the act of this craziness and, “don’t live the same year 75 times and call it a life.”

So, how do we actually break the mold and change the course and direction of our lives if we want to? How do we change our experience of life as a whole, and live a life of more health, happiness, and fulfillment? Well, as you’ll discover today, it all intrinsically happens when you alter what’s happening inside of you, not outside of you. When you learn how to alter your traits, you learn how to live an altered reality.

You may have lived your life as a victim for some time. You might have felt weak and incapable in a life with so many burdens and obstacles. But by altering your traits, you can (from the inside out) live life with more strength, power, and perseverance than you could’ve ever dreamed possible. That’s because it was the old you who was doing the dreaming, and not the upgraded version of yourself who’s ready and waiting dormant inside each and every cell in your body.
Now the questions is: how to we actually develop altered traits? For that, I’d like to introduce you to world renowned psychologist and New York Times bestselling author Dr. Daniel Goleman.

In this episode you'll discover:

  • The difference between genetic traits and personality traits.
  • How our environment can change our traits.
  • How meditation can influence heart health.
  • What emotional intelligence really means.
  • Which capacity reigns supreme in IQ versus EQ.
  • Whether or not you're emotional intelligence can be changed.
  • What it means to have cognitive control.
  • What mirror neurons are and how they were accidentally discovered.
  • How conventional psychology can fall short in helping people to be healthy and happy.
  • Why meditation is like going to the gym for your brain.
  • What it means to have wholesome traits of being.
  • How having a sense of purpose influences your health and well-being.
  • What mindfulness is.
  • How multitasking affects our performance.
  • The type of meditation that grows your level of compassion.
  • The 3 kinds of empathy.
  • How "olympic level meditators" have brains that are different from the average person.
  • What an amygdala hijack is and why we need to better manage our amygdala today.
  • How meditation influences brain aging.
  • What some of the proven, valuable benefits of meditation are.

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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I love the quote from Marianne Williamson that says, “With confidence, you can reach truly amazing heights; without confidence, even the simplest accomplishments are beyond your grasp.”

How much does confidence really play into our lives? Well, if we take a step back we can see that confidence plays a major role in ALL of the decisions we make. Humans don’t act without an underlying sense of confidence. We have confidence in simple things like our ability to walk out our front door and successfully make it to our job. And we have confidence in bigger things like telling someone you love them for the first time, choosing the right college to attend, or going after the dream career we really want. How much confidence we carry will decide how strongly we approach all these things, or even if we decide do them at all!

Here’s the thing… confidence is a learned behavior. Sure, there are outliers that have a genetically higher tolerance for risk, but for the most part, the most confidence people on the planet built that confidence by doing the work. Now, the question is, what does that work actually entail? How can we all build our confidence so that we are showing up better in our work, in our relationships, and in our health practices? To answer that, I decided to bring on one of the most confident people I know. She’s an undefeated world champion, she’s been successful in everything from boxing, to dancing, to hosting network television, to being a mom (which can be the most demanding thing on confidence of all!). She’s here today on The Model Health Show to share her story, and to share how she was able to build her confidence despite meeting adversity around many corners. Just click play, listen in, and enjoy this conversation with the one and only Laila Ali.

In this episode you'll discover:

  • How Laila first became interested in boxing (and it’s not what you think!).
  • Why doing work that you love doesn’t really feel like work.
  • The little known outside the ring battles that challenged Laila during her boxing career.
  • Why it can be difficult to uncover what you’re passionate about when you enter a new chapter of your life.
  • What inspired Laila to focus on creating a new career in health & wellness.
  • Why confidence is so important, and how to build it!
  • What Laila’s #1 fear is (yep, it’s the fear that a champion would have!).
  • How valuable failure really is and how it improves our lives.
  • Why Laila doesn’t follow any diet framework 100% (this is important!).

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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I remember watching a lecture from Dr. Bruce Lipton along with my wife and mother-in-law many years ago. After it was over, I saw the tears rolling down my mother-in-laws face as she was overwhelmed with emotion.

You see, she had been helping people from all walks of life to better themselves mind, body, and spirit for decades. I’d never meet anyone who was as loved and admired as her before, and I was always intrigued by the love that came from everyone’s mouth when they spoke of her.

She endured so much that most people never saw… and all that she went through enabled her to give at a level most people never experienced until they meet her. And, during that lecture from Dr. Lipton, she realized that what she believed all along was true… If you can help people to heal their minds and beliefs, you can help them to heal their bodies. The solution was always inside. That’s how she was able to help herself, and that’s how she was able to help so many others (myself included).

Dr. Lipton has a tendency to transform people’s paradigms. As a cellular biologist and leading voice in the field of epigenetics, he’s seen firsthand how our thoughts, feelings, and environment can affect the destiny of the 50 trillion plus cells that make each one of us up. Moreover, he’s brought to light that our 50 trillion plus cells function very much like a community. Everyone has jobs, everyone is affected in one way or another by everyone else, and though we’ve been indoctrinated with the theory of “survival of the fittest”, legitimate health and success is really about cooperation.

There’s no function that yourself, as a complete human being, can do that your individual cells cannot do as well. Your cells have reproductive functions, digestive functions, respiration functions, eliminatory functions, and the list goes on. Our cells really are sentient entities that are trying to work together for our good. And, as you’ll discover today, problems arise when the community is led astray by a governing body that’s running the show behind the scenes. It’s not your genes that control your destiny, and it’s not the things that are happening outside of you. It’s the biology of belief. So, without further ado, I’d like to introduce you to the one and only, Dr. Bruce Lipton!

In this episode you'll discover:

  • Which drink is clinically proven to help improve your sleep at night.
  • What genetic determinism means.
  • How conventional medicine can inherently train us to be powerless.
  • How the environment can influence the destiny of a cell.
  • What stem cells can teach us human potential.
  • How your brain creates chemistry to match your feelings and beliefs.
  • The important distinction between correlation and causation.
  • What our genes actually do (this is important!).
  • How the field of epigenetics is transforming health and medicine.
  • The percentage of diseases that are controlled by genes (this will surprise you!).
  • How our beliefs influence chronic diseases like cancer.
  • What the placebo effect really is and how effective placebo treatments are.
  • The fascinating way that certain cellular proteins function like television antennas.
  • Where the actual “brain” of the cell is found (and it’s not where you might think!).
  • How our perception impacts the functions of our cells.
  • The different roles that our conscious and subconscious mind plays.
  • How to switch out and upgrade our subconscious programs.

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 235-Epigenetics_And_The_Biology_Of_Belief_-_With_Dr._Bruce_Lipton.mp3
Category:general -- posted at: 8:36pm CST

Scientist believe that approximately 50 percent of our happiness is genetically predetermined, while 10 percent is due to life circumstances, and 40 percent is the result of our own personal outlook. Whether or not you believe in genetic determinism, none of us can argue that our personal outlook (and in many ways our life circumstances) are within the power of our own hands to change.

Why, then, is happiness at a deficit today? With so much connection and so much opportunity, why has happiness become the exception and not the rule? There’s a relatively new field of science focusing on positive psychology and the underpinnings of what creates happiness from us. But nothing compares to the education that we get from someone who’s cracked the code on happiness personally. It’s the stories of success that really speak to hearts, and it’s the real world tools that help us to put what we learn into action.

Today you’re going to hear one of the most outstanding stories of how we can achieve happiness and success no matter what our circumstances have looked like. This person is an absolute superstar in so many different domains of personal development. She’s so good at it because she has been through it. I mean, really through it. And by braving her path, she’s figured out a thing or 20 that’s going to make an impact on your life for many years to come. Grateful, honored, and excited to share with you the incredible Lisa Nichols. Enjoy!

In this episode you'll discover:

  • Why being broke is easier than being broken.
  • Why we need to welcome the things that makes us decide.
  • What it means to have "gifts wrapped in sandpaper."
  • How to stop postponing your happiness.
  • Three "buckets" we can put our experiences in to bring us more fulfillment and success.
  • How having nothing to hide can free you from a lot of stress (and why the truth is sexy!).
  • How to increase our sense of value within ourselves (this is important!).
  • The life-threatening challenges that led Lisa to make one of the toughest decisions of her life.
  • Why shame can be one of the toughest burdens to carry.
  • How Lisa brings her healthy lifestyle with her (and how she changed the culture for the people around her).
  • Why it's important to serve from your or overflow.
  • How good health spills over into other areas of your life in a positive way.
  • Why it's a MUST to "live like you know it".
  • What simple exercise we can do to help flush out the false things we believe about ourselves.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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You can gain just as much weight eating gluten-free cupcakes as you do eating gluten-filled cupcakes.

We don’t want the latest marketing trend to be the demise of your health and fitness goals. Though many gluten-free efforts mean well, as with anything, marketers can really mess things up. They’ll take a good wholesome idea and you turn it into a tactic.

Gluten-free options came into play to enable folks with gluten sensitivities to still enjoy some of their favorite comfort foods. Then more gluten-free options hit the market to meet the demand of people finding out the big potential downsides of eating gluten. The next thing you know there’s a gluten-free label slapped on everything from soups, to salads, to potato chips, and pizza. I think I even saw someone sipping a gluten-free bottle of water the other day.

You’re about to get an in-depth look at the gluten-free phenomenon (and where our initial good intentions may have gotten off track). Plus, we’re covering some of the basics of the If It Fits Your Macros movement that’s hotter than men’s rompers right now.

It’s said that many things come into our lives for a reason, a season, of for a lifetime. When it comes to diet and nutrition we have to be able to roll with the punches and identify which thing is which. Today is all about adding more tools to your superhero utility belt to make the best decisions for yourself and the people you care about. Just click play, take good notes, and enjoy!

In this episode you'll discover:

  • Why reviewing something multiple times can be so powerful.
  • The benefits and potential downside of following IIFYM (If It Fits Your Macros).
  • The #1 component of any successful diet (this is important!).
  • How the glycemic index of your meal affects your satiety hormones.
  • Why relationships can go sour because of dieting drama.
  • How micronutrient ratios play into satiation and long-term diet success.
  • How a protein-centric breakfast vs. a carb-centric breakfast can affect your body weight.
  • The interesting impact that removing gluten has on non-celiac test subjects.
  • Why wheat is able to affect our brains so easily.
  • What’s actually in wheat that causes many of the health problems seen today.
  • The 6 big reasons why eating gluten-free can be dangerous.
  • How quickly a fast food diet can negatively impact your gut microbiome.
  • Why resistant starch is a critical part of optimal human nutrition.
  • Why an actual behavior change is foundational for recovering and improving our health.

 

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 233-If_It_Fits_Your_Macros__The_Dangers_Of_Gluten-Free_RELOADED.mp3
Category:general -- posted at: 9:00pm CST

You’ve probably been hearing the news about WMDs from the media for many years. In fact, the media itself is often a WMD (Weapon of Mass Distraction). Today we are living in the time of the greatest distraction known to man. We’ve gained some prominence over acquiring food and water, most folks have a roof over their head, and meeting potential mates can be as easy as swiping right on your phone. But all of this newfound free time has opened up blackhole of time to kill, and now we have an infinite amount of information to pour into it.

Sure dating today is a lot more like Wheel of Fortune than real life (I was always intrigued by those people who guessed just $1 for the price of a washing machine… why not $2? Why not 2???). The problem isn’t the apps and services, or the guessing that we do when we get on our devices. The problem is the sheer amount of data we all have to process each and every day of our lives now.

Because of this, most of us have simply outsourced a lot of our thinking to our smartphones. Basic calculations in our head? Nope, I’ve got a calculator for that. Remember my best friend’s new phone number? Nope, we might text or talk all the time, but my phone will remember your number for me - and if I lose my phone, well, I guess I lose you too… it’s been a great ride!.

Remembering appointments, managing money, etc. Our phones can do it all. And, in a strange way, our smartphones have now made us dumber. We may not have devolved to the point of our primitive ancestors, but have you seen how entertaining a fidget spinner is now? What reason can you give for it? Seriously!

Well, if you’re reading this, fidget spinner fan or not, I know that you’re someone who’s interested in living an amazing life. You would love to be healthy, fit, and happy, and have awesome relationships too. These things require study. And with so much information to go through, how in the world can we ever make the strides we want before we make the transition to the big world wide web in the sky?

The solution is simple, yet profound. In today’s world, where information is flying at you a thousand miles an minute, we must retrain our brains to learn in a new and powerful way. We all have an almost unlimited capability to learn, but we must learn how to unlock it. And for that, there’s only one expert I know who fits the bill. The man who companies like Virgin, Nike, Zappos, Fox Movie Studios, and Harvard University bring in to up-level their performance. The man who superstars in entertainment and industry like Bill Gates, Richard Branson, Jim Carrey, and Will Smith call on to help them learn faster and improve their memory. The one and only, Jim Kwik.

In this episode you'll discover:

  • The surprising effect that coffee has on your metabolism.
  • Why the all-time favorite method of study called cramming will cause you to fall short.
  • How digital distraction is zapping our brainpower.
  • How our smart devices can actually make us dumber.
  • How much of our memory is determined by genetics.
  • How multitasking compares to being high and sleep deprived.
  • Practical tips to help you avoid wasting too much time on social media when you need to get work done (this can help all of us!).
  • The difference between recognition and recollection.
  • What primacy and recency have to do with learning.
  • How music can influence memory and learning
  • What spaced repetition is and how to use it to boost your brainpower.
  • Why your emotional state has an impact on memory.
  • How your memory is deeply connected to your sense of smell.
  • How important relevance is to memory and learning.
  • The most effective way to take notes (and things you should stop doing immediately!).

Items mentioned in this episode include:

 * Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Why not start your body off each day in a fat-burning state? It’s as easy as drinking a glass of water… and here’s why.

A recent study published in the Journal of Clinical Endocrinology and Metabolism found that drinking just 17 ounces of water can increase your metabolic rate by up to 30%. Wait, what?! So, this whole drinking water to lose fat thing actually works? In short, yes. But the real gold is in the details.

The researchers in the study found that the total thermogenic response of drinking the water was a burn off of about 24 Calories. Just to be clear, this does not mean that chug-a-lugging gallons of water each day will have you burning massive amounts of calories. There’s an upper limit to this that easily gets bypassed by overdoing it on the aqua. Just like everything else in life, too much of even a good thing can quickly turn into a bad thing (unless it’s watching Game of Thrones… according to my wife, there’s no such thing as too much). Yet, the upper limit is definitely not the issue for the majority of people.

The average person today does not give their body the real hydration it needs. Chronic dehydration goes hand-in-hand with chronic disease, and still it’s disappointedly overlooked in the medical profession. Most people are not giving their body the water-induced thermogenic benefits possible for them because they are missing out on small keys that open big doors of health and wellness.

One, it’s water… not juice, not “vitamin water”, not gatorade, snakeade, or turtleade, not soda, not coffee… just WATER. Two, the actual quality of water matters. It matters in how it relates to your tissues. Specifically, the aquaporin channels that get the water from your belly into your cells. For more on that, make sure to check out the Hydration and Water Masterclass episode right after this one. Third, it’s how and when they drink the water. Follow up studies found that drinking 1 - 2 ounces of water had no significant thermogenic effect. Sippy sippin on the water bottle throughout the day just isn’t going to cut it. You need to get in a nice oil change a couple of times a day. Target 16 - 24 ounces to make the magic happen. And, as you’ll discover today, getting that first drink in to start your day has even more advantage, and might be a game-changing cornerstone of a morning routine that transforms your life.

Today you’ll learn how a consistent morning routine literally changes your brain and helps to set you up for success. You’ll also learn about morning routines of some of the most successful people on the planet, and real, tangible proof that their success (and having an effective morning routine) is not an accident. Just click play, take good notes, and enjoy!

In this episode you'll discover:

  • How our daily actions determine our ultimate success.
  • Why a morning routine provides you with a valuable sense of certainty.
  • The science of momentum and how it inherently influences our lives.
  • How a consistent morning routine affects our brains.
  • The missing piece when people try to create new positive habits for themselves.
  • Why many of us start our days with high stress.
  • Why it's important to get hydrated as soon as your day begins.
  • The daily ritual that Warren Buffett uses to ensure his continued success.
  • How to train your mind to be more focused and resilient each day.
  • How to give your body a metabolic advantage each day.
  • Why the first food or beverage you have to start your day has a bigger impact on your performance.
  • The best way to ensure you accomplish your biggest goal for the day.
  • Additional morning routine components you can mix and match and experiment with.
  • Morning routines of some of the most successful and healthy people on the planet.
  • How to adjust your morning routine in a pinch, plus other valuable ways to personalize your best morning routine.

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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You’ve probably heard the statement before that “health is wealth”. But what does that mean exactly?

I believe that it’s a statement summarizing the fact that when you have your health, you have possibility. With good health you have the clarity, the vitality, and the energy to submit your will in life, and do the things that make your life worth living.

Without good health, everything in life can seem exponentially harder. And I know this from firsthand experience. It’s so much harder to have clarity and direction, there’s a feeling that something is holding you back, and mustering up the energy to do even small things is an enormous task. Health is wealth because it moves you more gracefully out of limited thinking. As our health improves, so does our energy and optimism. You start to feel richer (or, at least, more capable of becoming richer!).

Now, what if we flipped the statement around? Wealth is health? Would it still hold up as a fact? Well, our guest today will not only show exactly how our financial health impacts our mental and physical health, but also share some ESSENTIAL strategies to build up your monetary muscles and ensure that you are fiscally fit.

Dr. Michael Roizen is the author of eight NY Times bestselling books, he's the Chief Wellness Officer at the world-renowned Cleveland Clinic, and he's just an all-around incredible human being. I was so excited that he wrote his latest book tying in the deep connection between our health and our finances. With The Model Health Show we want to provide a model for being healthy and happy in every area of our lives. From fitness to finances, from food to family, all of it matters, and all of it makes us who we are. I’m honored to share Dr. Roizen’s wisdom with you here today. Just click play, take good notes, and put these things into action!

In this episode you'll discover:

  • Why having a longer lifespan can be a stressor financially.
  • How long the average American born today should expect to live.
  • What being born to splurge means.
  • Some of the surprisingly similar ways that we approach our health and wealth.
  • How healthcare spending by age-range has changed.
  • Important physical metrics to track as you age.
  • How to give yourself a fiscal physical.
  • What 5 financial habits you need to be fiscally fit.
  • How to create a protective financial shield around your family in the case of an emergency (this is a must!).
  • Why your primal programming will eventually beat out your willpower.
  • Which hormones cause you to feel hungry or feel satisfied.
  • Why simply trying to stop a bad habit is a bad idea.
  • How many of life's greatest stressors are financial.
  • Why conventional stress management practices don't work well for financial stress.
  • What stress actually does to your body.
  • Why all stress isn't bad for you.
  • The fascinating science of work and how to make work healthier!

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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You’ve seen the headlines… Ads telling you to just “Eat these 5 fat burning foods” and you’ll be able to achieve miraculous things. You’ll drop 10 pounds in two weeks, lose several inches off your waist, and even get your own reality show on VH1. Ok, I added the last one in, but you get the picture.

If eating certain fat-burning foods could cure our body fat problems, then why are we not seeing an epidemic of fit people flooding the streets? If there were fat-burning foods that really did as advertised, they would be in such high demand that people would stand in lines around the block just like they do when the new iPhones come out (but this time it’ll be called “The iPhat”).

The reality is, fat-burning foods are a bit of a misnomer. Food (the good, the bad, and the ugly) doesn’t make you burn or store less fat based on the food alone. There are many complex things going on behind the scenes that only a few people can can give us the real skinny on. One of those people is Dr. Jade Teta. And he’s here today to share how certain foods might be mistaken for fat-burning foods, how stress can add to your waistline no matter how good your diet is, plus a whole lot more. Just click play, listen in, and enjoy!

In this episode you'll discover:

  • Important tools to help injury proof your body.
  • Why it's easy to overly focus on exercise and not so much on nutrition.
  • Why there's no such thing as fat-burning foods.
  • How certain foods can appear to have more metabolic benefits than others.
  • What causes us to overeat specific foods.
  • Which factors cause foods to impact people differently.
  • The 4 types of foods that will ensure you're satisfied and nourished.
  • How the properties of water can teach you to create the best nutrition plan for yourself.
  • Why our metabolism is a stress barometer.
  • The #1 stressor that affects our metabolism (this is huge!).
  • Where the command center of our metabolism actually is.
  • How stress perception plays a major role in our health.
  • Why going from couch potato to fitness enthusiast can backfire.
  • Practical things you can implement to lower stress and heal your metabolism.
  • The 4 major keys to effective fat-burning exercise (don’t miss this one!).

Items mentioned in this episode include:

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