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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast paced, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
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Jan 18, 2018

Click here to listen to the full OSF 123 Episode - Hot Topics: Gluten and Sugar

Please leave us a review at http://openskyfitness.com/review

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!

Jan 16, 2018

Click here for the entire show notes!

Please leave us a review at http://openskyfitness.com/review

Sign up for the Sky Fit Challenge!

Join our Open Sky Fitness Facebook Group

 

If you're looking for a reason to really start focusing on your fitness, this is a great episode to help you get the ball rolling because next week on Monday, January 22, we'll be starting our 2nd Sky Fit Challenge!

Whether you're joining us for the Sky Fit Challenge or not, this episode will help you focus on and achieve your individual fitness goal. This week, Devon and I will help you create an Individualized Periodization Program and Strategy Plan that allows you to take each day one at a time and see real results in just a couple of months.

This week we're talking about the fitness aspect of getting in shape, but stay tuned for our follow-up episode in 2 weeks which will talk about nutrition!

Jan 11, 2018

Click here for the full OSF 132 episode with Dr. Craig Liebenson: The Power of Functional Movement

Please leave us a review at http://openskyfitness.com/review

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!

Jan 9, 2018

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review 

Join our Open Sky Fitness Podcast Group

Sign up for the Sky Fit Challenge starting on January 22, 2018!

 

This week on the Open Sky Fitness, the CEO and Founder of Bulletproof Dave Asprey, joined us to talk about his own personal health history, how to hack your home and life for better health, his take on coconut oil, and so much more great insights on how to bulletproof our wellness.

Not only is Dave leading the way for Bulletproof Coffee, he is also a Biohacker, Host of the Bulletproof Radio Podcast, Best-Selling Author of The Bulletproof Diet and Headstrong, Organizer of the Bulletproof Conference, and also the Founder of many other service organizations, products, and productions.

Dave has just such a wealth of information and I can’t wait to share it with you all. We had a great discussion about how sneaky factors like junky blue or LED lights and toxic mold in your home can be a factor to why you might feel ill, not have a ton of energy, and are experiencing other factors such as brain fog.

As you listen to this week’s episode, Dave shares:

  • Why half of us under 40 aren’t making enough energy to sustain us throughout the day.
  • How mold and fungus can weaken our minds and bodies.
  • Why healthy bacteria and mitochondria is vital for our wellness.
  • How technology can lead to brain fog and make us restless.
  • What we can do to prevent disease and early aging.
  • Why being healthy doesn’t have to be expensive and easy hacks we can use every day.
Jan 4, 2018

Check out the original OSF Podcast episode - OSF 125 - The Power of Intention

Please leave us a review at http://openskyfitness.com/review

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We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics.

Jan 2, 2018

Click here for all the show notes!

Please leave us a review at http://openskyfitness.com/review

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On this week's episode, Devon and I are discussing how friendships shape our lives and can either help or hurt our health because after all, we're a product of our social circle. Our past friends have helped create who we are today and our current friends will help develop us into the person that we will become tomorrow.

The best way to become the person you aim to be is to change your environment including the people that you spend the most time with. That doesn't mean you have to stop being friends with someone close to you, but you might want to re-evaluate that friendship and see if that person is either helping you or preventing you from reaching your goals.

In this episode, we'll go over:

  • The benefits of having friends
  • How friends impact your mental and physical health
  • Where to find new people to spend time with
  • How to cultivate a friendship with someone new
Dec 26, 2017

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This week on the Open Sky Fitness Podcast we had Author, Venture Capitalist, TV Host, and Advocate for 40+ Men’s Health, Craig Cooper, join us to talk about his latest book,Your New Prime, how to find your health and wellness tribe, plus we dug deep into a ton of other great topics such as:

  • The importance of building relationships for the sake of good health.
  • How Craig became so involved in the world of health and wellness after several health scares as a child.
  • The health care industry today and why we’re currently on our own to prevent ourselves from getting sick.
  • How we can follow an active lifestyle when working in a cooperation.
  • What Craig does to stay healthy and keep in shape.

As the year is coming to an end, Devon and I also took a moment to talk about the importance of slowing down and reflecting on 2017 and whether or not we met our personal goals as far as health, relationships, and adventures. More on that at the end of this blog post!

 

LOOK OUT FOR OUR UPCOMING

TAKE BACK THURSDAY PODCAST EPISODES!

 

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics and what you want to learn more about.

Dec 19, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review

Sign up for the Sky Fit Challenge starting January 22, 2018!

Join our Open Sky Fitness Facebook Group

 

Today's hot topic for this week's episode is adrenal fatigue. After a member of the Open Sky Fitness Facebook Group asked about it and how we can deal with it over the holidays.

The basic reason why we even experience adrenal fatigue is because we're all stressed out all the time. Stressed out by 8-10 hour jobs, raising families, being on our cell phones and constantly in communication with other people. Life used to be so much simpler when we didn't have so much stimulation from computers and cell phones.

Today we'll go over:

  • What adrenal fatigue really is and why we experience it.
  • Symptoms of adrenal fatigue
  • The science behind adrenal fatigue and what it has to do with our cortisol and sex hormone levels.
  • How light exposure including blue light from technology affects our cortisol levels.
  • Why hypothalamus pituitary adrenal access (HPA access) is actually a better name than adrenal fatigue.
  • How we can heal our minds and bodies through fitness, nutrition, and recovery
Dec 12, 2017

Click here for this episode's show notes!

Please leave us a review at http://openskyfitness.com/review 

Check out our awesome Open Sky Fitness Facebook Group!

 

This week, I had the honor of speaking with best-selling author of The Naked Truth, transformation coach, energy healer and circular facilitator, Joie Cheng, about her journey towards self-love and acceptance.

Joie is a self-love transformation queen who is passionate about helping women love themselves so that they can live their best possible lives. In this episode, Joie shares how her personal relationships, family, and how struggles to accept herself led her down an incredible path to discovering her passion for helping others through matrix energetics.

In this episode, you will learn:

  • How can we be present in the moment when running on old software in our minds
  • The best approach to asking someone for help when we're too afraid to ask.
  • What we can do to show ourselves more self-love and self-care through fitness and wellness.
  • The difference between having healthy and bad habits.

A Gift From Joie For All Our Listeners

Joie is offering a free gift to all of our listeners! Click here to go to her website and sign up for the 7 Day Self- Love Challenge!

Dec 5, 2017

Click here for all the show notes!

Please leave us a review at http://openskyfitness.com/review

Join our awesome OSF Facebook Group

 

This week, Devon and I took some time to answer a question from one of the members of our Open Sky Fitness Podcast group on Facebook. Our OSF group is an awesome community that you can join to interact with other listeners of our show including Devon and myself plus ask questions and get the latest insight on the world of health and fitness.

So the questions that we'll answer this week include:

  • Can we work out while we're sick?
  • How can we get better enough to start exercising again?
  • When should we begin to work out again
  • What types of work outs suppress our immune system and set us up for more frequent bouts of being sick?
  • Which types of foods or supplements should we take when sick?

It is that time of the year when lots of us are getting sick and it's vital that we pay close attention to our health and what our bodies are telling us. By the end of this episode, you'll know how you can better take care of your body. But before we talk about recovering from being sick, it's important to understand how the immune system works.

 

Nov 28, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review 

Join our OSF Facebook Group!

 

This week, we have Alex Charfen joining us on the show! He specializes in helping people structure their busy lives so they can be more productive and healthy at the same time. He is also the host of the Momentum for the Entrepreneurial Personality Type (EPT) Podcast and author of Entrepreneurial Personality Type

Through his mission to help people launch and grow their businesses, he is also dedicated to helping them improve their health and wellness. Be prepared to be blown away by all of the incredible information that Alex had to share with me as far as the Fundamental Functions of Being in Shape:

  • Breathing
  • Hydration 
  • Nutrition
  • Movement 

We also answered a question from the Open Sky Fitness Podcast group on Facebook: How Do We Self-Motivate to Work Out in the Morning or at Night?

Nov 21, 2017

Click here to read the show notes of this episode!

Please leave us a review at http://openskyfitness.com/review 

Join our Open Sky Fitness Podcast Group on Facebook

 

With Thanksgiving coming up this week and the rest of the year-end holidays well on their way, Devon and I are sharing our best tips on how to create a positive experience for yourself this holiday season.

When it's been awhile since we've been around our families, all of these different feelings of stress and anxiety can bubble up within ourselves. This can make it extremely difficult to be positive, eat healthy, and connect with who we are as a person.

Nov 14, 2017

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Please leave us a review at http://openskyfitness.com/review

Join our awesome Open Sky Fitness Facebook Group!

 

This week, I had a blast talking to Danielle Natoni of Fit and Funky! Danielle is a former 5th grade teacher who decided to change her to career to become a full-time fitness professional as a Beachbody Coach in 2012.

Danielle is also a mom and a wife who knows that in order to help others and be the best that we can be, we have to put ourselves including our own health and wellness first. By putting ourselves first and making that a priority, we can truly have it all as well as be fit, funky, and full of life.

Nov 7, 2017

Check out the show notes here!

Please leave us a review at http://openskyfitness.com/review

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When it comes to the fate of the world we live in, we play a huge role. Depending on how we treat our environment today, that will determine how we will live in the future.

Something that we do have control over is how we grow and distribute food via different farming techniques. Unlike industrial farming, sustainable farming gives us food that comes from farming techniques that product the environment, public health, human communities, and animal welfare.

On this week's episode, Devon and I share how industrial agriculture is harming the earth and how sustainable farming can help us reverse those effects and beyond to grow and flourish as a society.

Be mindful of what you eat; think about where it's coming from and how was it transported to you.

Oct 31, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review

 

On this week's episode of the Open Sky Fitness Podcast, we have Dr. Jane Guyn on the show who is a Professional Sex and Core Energy Coach as well as a Doctor of Human Sexuality. She is the author and creator of several books and programs including:

Dr. Jane is so great to listen to because she's so easy to talk to and gives such amazing advice about being intimate in a relationship. On today's show, we'll discuss why we might be struggling with sex in our relationship and how to fix it including with The Bedroom Blueprint which is a new approach to talking about sex.

Oct 24, 2017

Join our 8 Week Sky Fit Challenge

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Today, Devon and I are sharing why we tend self-sabotage ourselves and how we can stop it. Believe it or not, many of us live with some form of self-sabotaging beliefs and base our actions on those thoughts.

Together, we will discover:

  • Why do we self-sabotage ourselves.
  • How to identify when we're doing it.
  • What we can do in order to stop self-sabotaging ourselves.
Oct 17, 2017

Click here for the show notes

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Leave us a review at http://openskyfitness.com/review

 

All-American discus thrower, strength coach, author, and instructor, Dan John, shares why life, fitness, and success can be simple, but not easy. There is not immediate, over-night success that comes in the form of a pill. There is no secret to having it all. Rather, real results come from hard work, patience, and determination over the length of time.

Dan John has written for various publications such as T-Nation and Men's Fitness. He is the author of many books including Never Let Go, Mass Made Simple, Can You Go? and Now What?

Together, we had a fascinating conversation about fitness, nutrition, and living life with a plan.  I learned so much from talking to Dan and I hope you do too.

Oct 10, 2017

Click here for the show notes

Leave us a review at http://openskyfitness.com/review

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Devon and I were recently inspired by a friend of ours to talk about the importance of taking vacations for the sake of our health and relationships. After hearing from a friend that he hadn't taken a decent vacation in about 6 years and was experiencing anxiety attacks due to stressful events, we want to share with you all how you can take a well-deserved (short or long vacation), all of the awesome benefits, and why you shouldn't feel afraid to treat yourself to a little bit of TLC and R & R.

Leaving for vacation at least once a year is good, but a person's health can really be affected if they don't go on vacation for several years.

Oct 3, 2017

Click here for this week's show notes!

Please leave us a review at http://openskyfitness.com/review

Join our OSF Facebook Group

 

Pat Flynn, Founder of Chronicles of Faith, has many different interests. Even though he originally studied Accounting, Finance, and Economics, he was also a talented writer who turned to fitness. Even though he has written about 101 Kettlebell Workouts, he likes to mix up his workouts and is focusing now on movements used in gymnastics.

Pat Flynn is not just a Specialist who focuses on one area. He is a Generalist who has a combined focus on developing multiple skills that will give him a competitive advantage and creative spirit. 

For anyone who has believed for years that you have to be the best at just one thing - be amazing at one type of exercise or follow just 1 diet for the rest of their lives, this episode is for you. In this episode, we'll discover that to become the best you, you have to give 80% effort in what you want to accomplish. Why not 100% effort? You'll find out!

BONUS! Devon and I share what happened to us when we decided to give up caffeine for a week! So, how did it go? I'll give you a hint, it was not our best week ever. 

Sep 26, 2017

Click here for the show notes

Please leave us a review at http://openskyfitness.com/review

Join our OSF Facebook Group

 

This week, Devon and I took some time to answer questions submitted to us by members of our Open Sky Fitness Facebook Group.

We discussed a huge variety of different topics from the Blood Type Diet to Earthing to discussing the great debate of what's better - free weights or machines? Plus, you'll find out how to you know when you're over-training and how to get past the all or nothing mentality around being healthy.

If you have any health questions that you want answered, our Facebook group is an incredible resource. It's become an awesome community of people who want to share their best health advice while helping others succeed.

Sep 19, 2017

Read the show notes here!

Join our OSF Podcast Facebook group!

Please leave us a review at http://openskyfitness.com/review

 

Building Muscle: It's Possible for All

 

"The scale should only be used as a tool to allow your coach to determine how many calories are appropriate for your end the goal. The scale doesn't judge you, tell you if you look good, or anything else but how to manipulate the calories that you're going to feed your body." - Bradley Goldman

 

This week, I had a fantastic conversation with personal trainer, nutrition counselor, author of the eBook, #FTHESCALE, and owner of Be Strong Stay Fit, Bradley Goldman. If you don't think it's possible to gain muscle mass or get a lean body, Bradley should be your number one inspiration! With hard work and guidance at the gym, Bradley was able to build the body that he had always wanted.

We talked about weekly workout plans, macronutrients, why we shouldn't care what the scales says and why nutrition is so important for our fitness success.

 

Get 30% Off to Work with Bradley!

As a gift to all of our Open Sky Fitness listeners, Bradley is giving all of you a 30% discount off of his online nutrition counseling package. All you have to do is enter in the coupon code, OPENSKY, when you check out!

 

Bradley's Weekly Workout Schedules

 

"There's no ego when you talk about being safe. If you're building any muscle, the last thing you want to do is ego lifting because you're getting the wrong muscles to fire up just to get specific muscles to move. If you want your muscles to grow, you should feel your muscles working. The muscles you see in magazines are not from ego lifting; they're from strategic planning, patience, time, and warming up with lighter weights so that you can feel the proper muscles contract. " - Bradley Goldman on the importance of warming up to avoid injury. 

 

He gave us so much detailed information about how we can workout to build muscle that it's best to listen firsthand to what he said in the interview, but here are the basics for how we can build a weekly workout schedule:

Bradley does 3 days a week lifting and 2 days of cardio with clients. The 3 days of lifting can be split in 3 different ways:

  1. Vertical movements, Horizontal movements, and Conditioning Days
  2. Push, Pull, and Accessory Days
  3. Back and chest, leg, and Shoulders/arms Days

For Bradley, he does 5 split days and always starts off with leg days: one day for quads and the other is for hamstrings.

 

Why We Should #FTheScale

In Bradley's new eBook, #FThe Scale, he's encouraging all readers to end their negative thoughts those their body based on what number the scale gives them. According to Bradley, the only good thing that a weigh-in scale is for is to tell a professional how many calories their client needs.

Just like with weight, many of us have different fears of how our body should look as far as being lean and gaining muscle. Many of us are afraid we'll get bulky, never lose the weight, or never be able to pack on the muscle we want.

 

 

 

Share Your Healthy Recipes With Us!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcookbook to help us easily find your submission!

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:55 Check out last week's episode - Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life

4:30  Join a great health and wellness community! Open Sky Fitness Facebook Group

5:00 How our hunger changes depending on what time of day we work out.

8:45  Sign up to do one-on-one coaching with either Rob and Devon!

9:20  Introduction to Bradley Goldman

14:00  The beginning of Bradley starting to get lean and build muscle.

16:50  Bradley's discovering that he had to lift large weights and eat carbs and healthy fats to get big.

21:00  What it was like to be mentored and learn from experienced body builders?

25:10  Bradley's fitness competition experiences while keeping up with everything else in his life.

27:00  Why Rob decided to get into bodybuilding during his 30s, but decided it wasn't good for his body.

29:25  How Bradley develops his workout and nutrition program

32:20 How should someone start a program to put on muscle?

44:00  How Bradley warms up his muscles before a workout.

50:50  What Bradley does for arms, shoulders, and back days.

1:00:00 Choosing power movements during your weekly workouts.

1:04:40  How can a women get lean and build muscles through nutrition?

1:09:25  Should we minimize the carbs to not retain extra fat?

1:15:00  The importance of staying on track with your macronutrients

1:20:00  What about cheat meals when trying to gain muscle?

1:23:00 What are some exercises I should add to CrossFit to have a balanced physique?

1:24:30  When I weight train 2-3 times a week, how much extra protein should I intake?

1:25:30  About Bradley's new ebook, #FTheScale, available on his website and custom nutrition programming.

1:30:15  Closing comments with Rob and Devon

1:32:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 167 - Bradley Goldman: Workout and Nutrition Programs for Building Muscle! We hope you have gained more knowledge on how to be a healthier you.

Sep 12, 2017

 

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Please leave us a review at http://openskyfitness.com/review

 

Check Out Our Elimination Diet

Food Shopping List!

 

"The more strict you are with the elimination diet, the better. If you're not quite sure if something should be on your list of things to eat, then don't eat it during this time period." - Rob Dionne

 

 

 What is an Elimination Diet?

 

"A lot of people see diets as something that they have to do for the rest of their lives and that's a really daunting thought for them. However, with the elimination diet, it allows you to figure out everything that you need to eat in order for your body to function properly and it only takes 6-8 weeks." - Rob Dionne

 

On this week's episode, Devon and I are giving you the full 411 on elimination diets. But what even is an elimination diet? For starters, it's actually not much of a diet. It's more of a short reset period during which you can discover which foods you should eat and which ones you should avoid.

In a nutshell, you eliminate any foods that can potentially cause problems with your body and then add them back in one at a time to assess the issues that occur or don't occur.

While  you do an elimination diet, you'll want to make sure your health is good shape: no stress, easy workouts, spend time with friends and family, and get plenty of sleep.

Discover which foods you can digest, ones that cause allergies, or what foods are sensitive to your body.

How Long Does and Elimination Diet Take?

An elimination diet typically takes 6-8 weeks to fully complete, but it may take some people more than 8 weeks. On the bright side, you'll have so much great information about your body by the time you wrap up the diet.

Which Types of Elimination Diets Exist?

There are different kinds of elimination diets that are more strict while others are more easy going. Some elimination diets include:

  • Low FODMAP Diet
  • Paleo
  • Whole 30

 

Why Do an Elimination Diet?

 

"You don't have to be unwell to do an elimination diet. You can be totally healthy, but you feel there's  some improvement you can make with your health. If you're having a hard time losing weight, this could be good for you."  - Rob Dionne

 

If you have the following reoccurring symptoms that just don't seem right or normal, it could be a sign of poor nutrition health:

  • Diarrhea
  • Constipation
  • Gas
  • Bloating
  • Stomach pain
  • Acid Refulx
  • Foggy mind
  • Irritabilty
  • Chronic migraines
  • Chronic fatigue
  • Uncontrollable weight gain
  • Difficulty losing weight
  • Insomnia
  • Exhaustion
  • Can't sleep well
  • IBS
  • Skin problems:
    • Acne
    • Eczema

If you ignore them, they can lead to worse problems like autoimmune disease, rheumatoid arthritis, Hashimoto's Disease, or a leaky gut.

 

 

How to Start an Elimination Diet

 

"You can spend so much money on blood, genetic, or allergy tests, but the elimination diet is a really simple, inexpensive way to find out what works for you. It's less scientific, but more detailed for the individual." - Devon Dionne

 

Begin an elimination diet by getting rid of any potential foods that can harm your body for 3-5 weeks. If there are any foods that you suspect are giving you health problems, be sure to include those.

It might sound strange, but there can even be different fruits or vegetables like night shades that can also be causing you to have individual health problems. In general, night shades do have a lot of great benefits, but they can also cause health problems for some people.

 

 

Reintroducing Foods Back Into Your Diet

After 3 weeks, you can begin to reintroduce foods one at a time. Choose one food, eat a serving of it and then wait for 3 days to see any side effects before adding that food back into your diet.

If you experience any side effects, that's a sign that your body doesn't like that particular food and we don't recommend you continue to eat them.

Add back in foods that were the most important to you first or foods that provide the most nutrition the quickest:

  • Seeds
  • Nuts
  • Eggs
  • Nightshades
  • Shellfish
  • Dairy
  • Legumes
  • Grain
  • Caffeine

Any Downsides or Risks?

There shouldn't be any downsides or risks, but there can be if you have diabetes. When in doubt,  you should go see a doctor or even a naturopathic doctor who's familiar with elimination diets.

Don't do it with your children because it could affect their growth and development. Also, certain people might have extreme reactions once they've reintroduced these foods back into your diet. Allergies, migraines, and acne for example.

Contact an expert or a dietitian that specializes in elimination diets if you're worried about it.

 

 

Share Your Favorite Healthy Recipes!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcoobook to help us easily find your submission!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:35 Check out last week's episode - OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

6:40  Sign up to do one-on-one coaching with either Rob and Devon!

8:20  Today's topic: The Elimination Diet

10:20  Why should someone consider doing an elimination diet?

18:00  How to Start an Elimination Diet

23:10  Elimination Diets for Vegetarians

23:45  A Paleo Approach to the Elimination Diet

30:00  Foods that you should avoid for the elimination diet

36:00  The process of reintroducing foods back into your diet

39:35  Adjusting your lifestyle along with the elimination diet

43:00  Any downsides or risks to the elimination diet?

45:30  Shopping and meal prepping for the elimination diet

47:00  Final tips and advice for the elimination diet

48:50  Closing comments with Rob and Devon

49:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life! We hope you have gained more knowledge on how to be a healthier you.

 

Sep 5, 2017

Get Nagina's Bonus here! MasalaBody.com/OpenSkyFitness 

Full Episode Show Notes Here

Check out the Open Sky Fitness Facebook Group

Please leave us a review at http://openskyfitness.com/review

 

Spice Up Your Life with New Recipes!

 

"I turned by health around by first focusing on food because that alone is 80% weight loss. Focusing on nutrition helped me to make the largest impact on my health." - Nagina Abdullah

 

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.

 

 

Improve Your Health With 3 Simple Spices

 

"I realized that I needed to make a shift right away because the mom that I wanted to be was not the mom that I was that day with no energy, back pain, and feeling lethargic. I knew that my kids were going to need more energy from me." - Nagina Abudllah on why she decided to change her life around.

 

In this episode, I had an awesome conversation with the mind behind Masala Body, Nagina Abdullah. We talked all about her health transformation as a busy mom and holding down a full-time career. How did she do it? By first focusing on following a nutritious diet and then hitting the gym to add strength training to her schedule.

The biggest takeaway that I took from our interview was the fact that spice can have such a positive impact on our overall health. We talked about three spices that I'm sure are already stored in your kitchen cabinet:

  • Cinnamon
  • Turmeric
  • Cumin

Since she began her own health fitness journey, Nagina has seen drastic results and is now sharing her success with the world. Through Masala Body, she's helping busy, ambitious women from all over to lose weight through the power of spices as well as meal planning.

At the beginning of this episode, Devon and I also shared some of our favorite foods and recipes for pre-workout and workout to give you an extra boost.

Bonus Gift from Nagina!!!

Visit MasalaBody.com/OpenSkyFitness to get special bonus from Nagina herself. To all of our Open Sky Fitness Podcast listeners, she's providing us with a Sweet Spice Cheat Sheet and a Recipe E-Book with 7 Spicy Recipes to Spice Off 7 Pounds!

 

Weight Loss Hacks with Simple Spices

 

"Spices ease the process for eating healthy, losing weight, or gaining muscle. It just makes it easier." - Nagina Abdullah

 

Cinnamon - The Sweet Spice

With cinnamon, you can cheat your way to skinny with this sweet spice.

According to Nagina, cinnamon is great for morning or afternoon slumps to give you some stabilized energy and reduce your blood sugar.

Add 1/4 teaspoon of cinnamon to smoothies or sprinkle some on top of coffee or tea. You don't need a ton to experience its full effect.

 

Turmeric - The ancient, wonder spice

Not only has turmeric been around forever, but it's also a great weight loss hack. You can reduce inflammation in the body by just adding 1/2 to 1 teaspoon throughout the day to give yourself the full benefits.

It's good to mix with black pepper because it dramatically increases the absorption of turmeric in the body by 2,000% and even more.

Consume it after a post workout because your muscles are sore and you need to relax your muscles. You can add it to eggs, smoothies, and protein shakes.

 

Cumin - Burn 3x as much fat

Cumin has been proven to help burn up to three times as much body weight in a person's circumference. Better yet, cumin is tasty in so many different recipes. You can added it to any fish or meat dish to give it a great smoky taste.

Nagin's favorite mix is combining cumin with sea salt, an pepper for a barbecue rub. Add some cayenne pepper for more spice. 

Cumin is also great to try in:

  • Hummus
  • Guacamole
  • Egg salad

 

Skinny Spice #1

https://www.youtube.com/watch?v=CJzVm3t790I

 

 

Nagina's Meal Prep Hacks

Nagina's number one hack is to simplify your batch cooking.  You don't have to eat the same thing every day. Mix and match between several different options.

 

1 - Save Sunday for dishes that take a lot of time

Use Sunday or whichever free day you have to make the dish that takes the longest amount of time. However, make sometime that's also easy like 1-3 different side dishes such as a nutritious carb or something with protein.

Great side dishes can be:

  • Lentils
  • Beans
  • Quinoa
  • Eggplant
  • Brussel sprouts
  • Asparagus
  • Mushrooms

Roast the veggies in the oven with cumin, salt, pepper, and even cayenne if you wish. Use a slow cooker so that you can enjoy your day even more while the machine does all the work for you.

 

2 - Store Your Food in Glass Containers

Ditch the plastic and always store your meal prep foods in glass containers. That way your food will stay fresh for longer amounts of time.

 

3 - Cook easy protein during the week

If you want, marinate your protein meat (chicken, fish, pork, beef) on a Sunday so that you can cook it on a Monday.

Bake, saute, roast etc. all you want. This way, you don't have to do all of your cooking on Sunday and you can break up the process.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:50 Check out last week's episode - OSF 164 - 11 Ways to Create Structure For a Crazy Schedule

2:10  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

7:25  What pre-workout nutrition is good for us? What about post-workout nutrition?

20:30  Introduction to Nagina Abdullah

21:00  What is Masala Body and how did the blog get its start?

23:30  Why Nagina decided to start her program, Spice Yourself Skinny, and how it changed her life around.

28:30  What Nagina's daily life and energy was like before she focused on her health and fitness.

31:00  The logistics of how Nagina managed to cook, workout, have a full-time job, and care for her two children.

38:00  How can we properly add spices to our food?

40:50  How much protein does Nagina recommend for her clients?

42:00  The relationship between macro-nutrients and calories.

45:00  The top 3 spices to add to a diet and the benefits of each.

46:00 Cinnamon, the sweet spice

48:35  Turmeric, The ancient, wonder spice that's also a weight loss hack.

52:30  Cumin, one that can burn 3x as much fat with this spice

55:35  3 Steps to Healthy Meal Planning

1:04:40  How to connect with Nagina

1:06:20  Closing comments with Rob and Devon

1:10:35 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 165 with Nagina Abdullah: How Spices Can Kick Start Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Aug 29, 2017

Click here for the show notes!

Join our OSF Podcast Facebook Group

Please leave us a review!

Creating Structure for Your Schedule

 

"As an entrepreneur or a stay-at home parent, nothing gets done unless you plan it so why should your health and fitness be any different? - Rob Dionne

 

On today's episode, Devon and I are tackling the big question:

How can you create a structure for your day when you work for yourself or have a crazy schedule?

When we were children, our entire day was planned for once from the moment we woke up to when we had bedtime. As adults, it can be difficult to follow a set routine.

From entrepreneurs to  stay-at-home parents to everyone else in between with crazy schedules, we're giving our top 11 tips on how to bring more structure to your life so that your health and fitness can improve and thrive. How can a structured lifestyle improve your day? By having a set plan, you can free up time so that you can focus on the important factors in your life.

Our 11 ways to create structure for a crazy schedule are:

  1. Getting 1 to 2 hours for yourself in the morning
  2. Deciding what your main priorities are
  3. Eat the frog: Complete your biggest task for the day
  4. Rest and recovery
  5. Drink more water
  6. Get enough hours of sleep
  7. Ask for help when you need it
  8. Cut some things loose and make space
  9. Planning  is everything
  10. Listen to your body
  11. Don't self-medicate with caffeine when you need a pick-me-up

 

If you ever need extra help to improve your lifestyle to make time for you and your health, you can always turn to Devon and I or join our Open Sky Fitness Podcast group to connect with other people who are in the same scenario as you.

BONUS! Get Rob's Open Sky Fitness Recipe at the end of this blog post!

 

Q&A with Yourself

To get started on creating your own structured schedule to focus on health and fitness, you have to get to know yourself a little bit better. Asking yourself the following questions can give you some perspective:

  • Where are you now?
  • Are you making healthy decisions for you and if so, where did you learn them?
  • Did you learn it by yourself or from your parents and observing their schedules?
  • Are you following a similar structure to what your parents have or are you changing it to match your own?

 

Focus on Health and Fitness

 

"It's been proven that if you work out in the morning, you can think more clearly for the rest of the day. Not only that, but it's really satisfying to know that you've done your exercise for the day." - Devon and Rob Dionne

 

This might be easier to do if you don't have any kids, but try to take the first 1-2 hours out of your day to focus on you. Use that time to prepare and make sure you have all that you need:

  • Have Breakfast
  • Pack Food
  • Meditation
  • Workout
  • Bring gym clothes for later

Don't start your day by putting out fires i.e. checking your phone,  sending emails, or wasting time on Facebook.

If you exercise in the morning, not only will it help energize you, but you'll also be able to get it out of the way before doing anything else. That in itself will  help you feel good about yourself . Next, you can focus on other important tasks at hand.

 

Setting Priorities

 

"How can you set a good example for your kids on how to take care of themselves if you can't even take care of yourself." - Devon Dionne

 

Get a better perspective on something by taking a break. Go out for a walk and take your mind off of things. Don't pressure yourself when you don't feel like you have enough time to really do what you need to do. Plan your day out to give yourself a break.

If you going to have a good priority, you have to ask yourself, "What you want and why do you want it? Why is it so important to you?"

 

"For mental clarity, sleep should be number one on your list." - Rob Dionne

 

The Open Sky Fitness Coffee

Start your day off on the right foot with some coffee that will last you all morning so that you don't feel like you need to keep drinking more and more of it to stay energized.

Each morning, I blend the following ingredients with a blender such as the Magic Bullet or Nutri Bullet.

Rob's Open Sky Fitness Coffee Recipe:

  • 2 Tbsp Coconut Oil
  • 1/4 tsp Turmeric
  • 1/4 tsp Cinnamon
  • 2 Cups Coffee

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:30  Check out last week's episode - OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease

2:55  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

4:20  Learn more about our Open Sky Fitness Facebook Group

5:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

7:30  How can you create a structure for your day when you work for yourself or have a crazy schedule?

13:00  Our daily life structure as children

17:10 Where are you now? Questions to ask yourself.

22:40  How to structure your morning.

31:00  Priorities are everything

39:00  Eat the frog: Completing the most difficult task or project on hand.

42:25  Recovery from constant productivity

48:30  Mental aspects of starting at a computer for long periods of time

53:00  Skip the caffeine and do something else!

56:10  Brain boosters for relaxation and happiness

58:15  The power of drinking lots of water

59:20  Pay attention to your body

59:00 Sleeping enough

1:02:10  Get help when you need it.

1:07:25  Planning is EVERYTHING!

1:10:00 Try to avoid having too much caffeine

1:11:30  Closing comments with Rob and Devon

1:13:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 164 - 11 Ways to Create Structure for a Crazy Schedule! We hope you have gained more knowledge on how to be a healthier you.

Aug 22, 2017

Click here for the show notes

Join our OSF Facebook Group

Please leave a review at http://openskyfitness.com

 

The Inside Scoop on Gut Health

Gut health is a hot topic in the health and wellness industry right now so who better to turn to then Dr. Michael Ruscio himself! This is Dr. Ruscio's second time on the Open Sky Fitness Podcast and he had so much great information to share with us and answered a ton of questions from our Open Sky Fitness Podcast group  on Facebook.

Dr. Ruscio is a Functional Medicine Practitioner and the Lead researcher in current IBS study. He's also the host of his own podcast, Dr. Ruscio Radio and will be publishing a book on gut health later this year!

Before we get into our interview, Devon and I took some time to talk about which foods and drinks can cause us to feel drowsy and crash soon after consuming them. Some you might expect, but otherwise could surprise you! We'll list the foods and drinks at the end of this blog post.

 

Building a Healthy Gut

 

"The gut is so important because it's really the interface between the outside world and your body. When we swallow food, it's really the outside world passing through. We have to keep out bacteria, fungi, parasites, and more. What we consume can lead to problems in our immune system and cause inflammation." - Dr. Michael Ruscio

 

According to Dr. Ruscio, if you're already healthy and following a healthy lifestyle, digging deep and doing an investigation on your gut health is logical, good place to start to get to the next level of wellness. How so? Because so many problems are caused by poor gut health. So, by focusing on the gut, you can get to the root of so many different problems.

If you have an unhealthy gut, you may be experiencing the following symptoms:

  • Insomnia
  • Fatigue
  • Depression
  • High cholesterol
  • Low thyroid
  • Female hormone imbalances

 

"Are you still experiencing all these symptoms even though you've improved you diet and your lifestyle? If yes, then do a gut check." - Dr. Michael Ruscio

 

Small Intestinal Bacterial Overgrowth (SIBO)

A Small Intestinal Bacterial Overgrowth (SIBO) as similar symptoms to other digestive problems such as:

  • Bloating
  • Abdominal pain
  • Loose stools
  • Diarrhea
  • Acid reclux

However, there are also several non-digestive symptoms that are associated with SIBO such as:

  • Restless leg syndrome
  • Rosacea
  • High cholesterol
  • Hypothyroidism
  • High blood sugar

People who are overweight, depressed, have insomnia, or have Celiac disease can be possible candidates for SIBO. 

 

What Triggers an Autoimmune Disease?

 

"The small intestine harbors the largest density of immune cells in the entire body. This is why there is such a profound impact between someone's gut health and their immune system as well as autoimmunity." - Dr. Michael Ruscio

 

An autoimmune disease is defined as a disease in which the body's immune system attacks healthy cells.

Autoimmune diseases range from Hashimoto's and hypothyroidism to rheumatoid arthritis, Celiac, and Crohn's Disease. If not treated, an autoimmune disease can lead to skin conditions such as eczema and psoriasis as well as depression or damage the brain's health.

 

An autoimmune disease can be triggered by several factors.

Many autoimmune diseases develop because of early life factors such as genetics or a person's environment. Was someone born via a C-section or vaginal birth? Were they breastfed or given formula as a baby? Did they grow up in a hygienic city or at a farm or in a large city with lots of pollution?

 

As Dr. Ruscio stated in the interview, sometimes there are some things that are just out of our control and we have to do the best we can. Fortunately, there are things that we can do to stop or decrease the development of autoimmune disease:

  • Follow a healthy diet like Paleo
  • Take Vitamins; especially Vitamin D
  • Reduce stress
  • Heal infections

 

Where to Find the Best Help

 

Before seeking out professional help, you may be able to do some experimentation with diet lifestyle factors on your own. If you're not seeing any signs of improvement, then go visit someone who can help you.

To change your lifestyle, you can focus on trying the following:

  • Paleo diet
  • Low FODMAP diet
  • Specific carbohydrate diet
  • Vitamins
  • Vitamin D
  • Fish oil

 

Alternative Providers vs General Practitioner

Alternative providers are good at prevention and getting to the root cause, but not necessarily when it comes to screening major health concerns and providing patients with the medicine that they need to heal. We shouldn't ignore conventional medicine when we need it for early detection and management of disease.

See both as well as a functional medicine provider. Look for a general practitioner who has an open, objective mind to alternative medicine and won't just regard it as something bogus.

The price of each will depend on the tests and your insurance. However, according to Dr. Ruscio, getting the following done is a great start:

  • Gut screening
  • Breath test
  • Stool test
  • Blood panel

 

Finding a Functional Medicine Provider

Dr. Ruscio further discuses it in his podcast episode, How to Find a Good Functional Medicine Doctor, but you can check out the following websites and always do a complete check to see which program they've done. It's very important to have a complete idea of what they've studied and what their background is to make sure they're a good match for you:

 

Sneaky Foods That Make Us Crash

 

"Processed foods like high carbs don't give the body a lot of nutrients. Therefore, the body has to use all this energy to break down and digest processed foods, but then that process isn't giving the body any nutrients to create more energy. When you eat processed foods, you start to deplete your body and you don't have the nutrients to recover it." - Devon and Rob Dionne

 

Bad, Fatty Foods

We can expect to experience a huge energy crash when we eat:

  • Pizza
  • French fries
  • Buffalo wings (fast food, not homemade)
  • Fried fish
  • Any type of fried food

 

Popular Breakfast Foods

Processed foods that everyone eats for breakfast and they don't think they're negatively affecting their bodies:

  • Pancakes
  • Bagels
  • Toast
  • Muffins
  • Pastries
  • Cereal
  • Smoothies
  • Sugar bomb coffee drinks like:
    • Lattes
    • Macchiatos
    • Frappuccinos

 

Sugar Bombs

Like highly addictive drugs, sugars give you a spike of energy and then you crash afterwards. While we're consuming it, we feel amazing, but then we just end up crashing and feeling worse than before grabbing that piece of candy or smoothie from Jamba Juice.

Sugary drinks that we think are healthy or okay to consume but truly aren't include:

  • Fruit smoothies
  • Vegetable smoothies with 3-4 different fruit juices
  • Juices with tons of fruit

Why are fruit smoothies juices so bad for us? Because we're just getting the sugars and not the actual fiber. If you do a vegetable juice, make sure it's celery or cucumber based juice. If it tastes super sweet, it's probably not good for you. You can add lemon juice or ginger to give vegetable juices a tasty flavor.

 

Caffeine and Energy drinks

Of all coffee and caffeinated drinks, energy drinks like Red Bull and Monster are the worst. They have different chemicals that are used to trigger caffeinated response that pump your adrenals until you feel like you have no energy left.

If you're going to drink coffee, then try to add coconut oil or drink Bulletproof coffee so that you don't have a huge spike of energy, it's easier to digest, and experience a natural energy lift for a longer period of time.

Adding dairy or drinking coffee with a meal can also slow down the side effects of coffee.

 

Surprising Foods That Zap Energy

  • Fat-free yogurts have 35g of sugar and cooked down fruits lose their nutrients.
  • The more processed the oatmeal is like instant oatmeal, the worse it is for your body.
  • Bananas can make us feel sluggish because of the magnesium and then hungry again with it's high sugar value.
  • Cherries with the pits have tons of melatonin so they're great for a bedtime snack!

 

 

 

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What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better?

2:20  About today's episode about foods that make you crash and gut health with Dr. Michael Ruscio

2:50  Learn more about our Open Sky Fitness Facebook Group

4:20  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

5:30  Why do certain foods make us tired?

9:20  Breakfast foods that send you back to bed

12:00  Sugars negative affect on us

14:00  Why we should avoid fat-free yogurts

15:00  Which oatmeal is good for you and what to avoid

16:00  Bananas can be a sleep aid

18:00  Bad fat foods: High fat, processed foods

19:20  Cherries with pits are great before bed

21:05  Caffeine and energy drinks

24:00  Introduction to Dr. Michael Ruscio

27:45  Why should we focus on gut health?

31:00  Description of autoimmune disease and some common ones

35:00  Signs of developing Crohn's Disease and whether we can avoid them or not.

37:45  Autoimmune disease symptoms - what to look out for

39:30  Can we diagnose ourselves? How do we heal?

42:00  Should the first step for people be to go see a general physician? What should they do when they start noticing symptoms?

49:30  Where to find a functional medicine doctor in your area

52:00  Dr. Ruscio's first steps to helping a new patient and what it costs to get help

55:20  How many of Dr. Ruscio's clients see fixed results from changing their diet and lifestyle

56:40  What happens during a SIBO breath test for Small Intestine Bacterial Overgrowth?

58:40 Symptoms of SIBO

1:00:20  If you suspect yourself of having SIBO, but you've changed your lifestyle, is there anything else you can do by yourself or with a practitioner?

1:04:35 Can gut health affect your mood?

1:08:00  How important are probiotics? Can I take probiotic capsules everyday or is it a waste of money? Should healthy people be taking these supplements?

1:12:00  Supplement brands that Dr. Ruscio recommends

1:13:45  What's a prebiotic?

1:14:35  What happens to gut health and an autoimmune condition if you've had your thyroid taken out?

1:15:55  If you have a funny tummy or an unpredictable stomach, what are some things you can do to neutralize stomach acids?

1:17:20  Digestive enzymes are really big in the Keto world, but are they necessary?

1:18:10  If you already eat a balanced diet, do you need to supplement gut health with anything? Are gut detox health packages worth it?

1:22:30  Closing comments with Rob and Devon

1:23:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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Thanks for Listening!
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Thanks for listening/reading Episode 163 with Dr. Michael Ruscio: Gut Health: Healing Autoimmune Disease! We hope you have gained more knowledge on how to be a healthier you.

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