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Open Sky Fitness Podcast

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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Now displaying: Category: nutrition
Nov 15, 2018

HOW WHEAT, CARBS, AND SUGAR CAN NEGATIVELY AFFECT THE BRAIN

On this week’s #TBT episode of the Open Sky Fitness Podcast, we’re very excited to share this interview with Dr. David Perlmutter! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

Click here to see the original show notes

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

Join our Open Sky Fitness Facebook Group

Check out the 7 Day Paleo Reset

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what’s underlying them and create programs to target the mechanisms that cause these diseases in the first place.

WHAT YOU’LL HEAR ON TODAY’S SHOW

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

THE TRUTH ABOUT COCONUT OIL

 

“Basically what you’re looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil.” – Dr. David Perlmutter

 

Unfortunately, we didn’t get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn’t Healthy. It’s Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter’s from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won’t want to miss out on that!

 

THE GRAIN BRAIN LIFESTYLE

 

 

THE ROOT OF INFLAMMATION:

THE BRAIN AND GUT CONNECTION

 

“The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain’s destiny.” – Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut’s health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

THE STANDARD AMERICAN DIET PROBLEM

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it’s just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we’ve introduced processed foods and sugary drinks into our diets, we’ve noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

ARTIFICIAL SWEETENERS AND OBESITY

 

 

WHY FAT IS GOOD FOR US

 

“Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it’s starving and store fat. That’s what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese.” – Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer’s, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

ABOUT DR. DAVID PERLMUTTER

Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition.

Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. In addition, he is a frequent lecturer at symposia sponsored by such medical institutions as Columbia University, Scripps Institute, New York University, and Harvard University and serves as an Associate Professor at the University of Miami Miller School of Medicine.

His books have been published in 28 languages and include Grain BrainThe Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Timesbestsellers include Brain Maker, The Grain Brain Cookbook, and his most recent book, The Grain Brain Whole Life Plan (November 2016)He has been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr.Oz Show and The CBS Early Show.

He is also the recipient of numerous awards, including: the Linus Pauling Award for his innovative approaches to neurological disorders; the National Nutritional Foods Association Clinician of the Year Award; the Humanitarian of the Year award from the American College of Nutrition; the Media Award from the American College of Nutrition; and the Healthy Living Award from The Invisible Disabilities Association.

 

THURSDAY NIGHT LIVE

Q & A SESSIONS WITH ROB AND DEVON

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

 

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

1:45  Recap on last week’s episode OSF 155 – All You Need to Know About Sugar Substitutes

2:05  This week’s guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon’s thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter’s inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer’s and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer’s and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother’s do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn’t an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we’re going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media’s influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter’s latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 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 156 – Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Oct 30, 2018

99.8% of drug trials have failed. There is no solution and nothing on the horizon for Alzheimer's disease in the pharmaceutical industry. Everything in terms of prevention with nutrition, lifestyle, and diagnosing some of the interrelated risk factors associated with dementia and Alzheimer's disease is on the rise. - Ralph Sanchez

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

This week, we're joined by author of The Diabetic Brain in Alzheimer's Disease, Ralph Sanchez, M.T.C.M., CNS, D.Hom. Ralph has an incredible background of discovering that he needed to heal his mind and body after being exposed to pesticides and mercury toxins. Eventually, this led him down the path to investigating Alzheimer's disease and how we can prevent it through natural, non-processed foods.

As you tune into today's episode, you will learn about:

  • The connection between Chinese medicine, functional medicine, and homeopathy.
  • The importance of understanding your family's health history and how it will impact your health.
  • How the medical system differs from a holistic approach.
  • Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's.
  • About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes.
  • The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health.
  • How to transition into a whole foods diet with ease.
  • Why diet and exercise are the fundamental tools to Alzheimer's prevention.

 

The Diabetic Brain

Click here to get your copy of The Diabetic Brain in Alzheimer's Disease

The incidence of Late-onset Alzheimer's disease is expected to triple by the year 2050.

An emerging and compelling explanation to this alarming projection is the biological phenomena of a brain insulin resistance and the underlying risk factors that are associated with it.

The Diabetic Brain in Alzheimer's Disease ebook is a thorough and revealing overview of how and why Alzheimer's is so prevalent. It's a vital read for anyone wishing to arm themselves with the powerful knowledge that can slash their risk for dementia and preserve their cognitive function into the golden years ahead of them.

Key Points Include:

  • How brain insulin resistance contribute to the risk of Late-onset Alzheimer's disease
  • The biological links between type 2 diabetes and cardiovascular disease to Late-onset Alzheimer's disease
  • The role of inflammation and oxidative stress in the development of Late-onset Alzheimer's disease
  • The importance of understanding the identifiable risk factors that are linked to dementia disorders
  • Why it is vital to proactively take steps now to save your brain

 

About Ralph Sanchez

Ralph Sanchez, M.T.C.M., CNS, D.Hom., is a complementary healthcare practitioner and currently maintains a consulting service in functional medicine that includes a particular emphasis on a "Personalized Brain Health and Renewal Program". Mr. Sanchez resides in Northern California.

Mr. Sanchez holds a Master's degree in Traditional Chinese Medicine, is a board-certified nutrition specialist, and has a diplomate certification in homeopathic medicine.

 

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 show: OSF 224 - How To Suppress Hunger to Maximize Weight Loss

1:40 About today's show with Ralph Sanchez - How to prevent Alzheimer's through nutrition.

2:40 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook

3:30 What Rob learned from participating in Jay Ferruggia's Renegade Strength Camp

6:30 How we can continue to grow and train our mind and body.

10:40 Rob and Devon's future plans for Open Sky Fitness.

14:30 Introduction to Ralph Sanchez

16:40 The exposure to pesticides he had experienced through working in landscaping and the negative effects they had on his health.

18:20 How he ended up in acupuncture school to learn about health and how to help people.

19:20 His credential in homeopathic medicine and journey towards healing his own health issues through functional medicine.

19:50 The connection between Chinese medicine, functional medicine, and homeopathy.

20:40 What symptoms he experienced from being around pesticides so much during his landscaping work.

22:00 The increase of mercury poisoning in his body due to pesticides and how a detoxification improved his health drastically.

25:40 The concussion he received from a car crash and how that along with the pesticides and mercury really impacted his brain's health.

26:30 The groundbreaking discovery of the genetic risk factor, APoE4, linked in those with Alzheimer's.

28:00 His parent's backgrounds as far as health and working with metals in factories and how that exposure impacted their health.

30:00 The importance of understanding your family's health history and how it will impact your health.

31:50 How the medical system differs from a holistic approach.

35:10 Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's.

37:10 About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes.

39:50 The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health.

40:50 Issues some people face with eating carbohydrates and why we've turned to follow a more low-carb diet.

44:00 Analyzing our health through blood markers.

47:30 What foods we should be avoiding from packaged process goods.

48:30 How can we transition into a whole foods diet with ease?

50:00 Why we need to add more Omega 3 foods to our diet.

51:20 Rob and Devon's Pale-based diet and why they don't eat nearly as much protein as a strict Paleo diet calls for.

52:10 Why diet and exercise are the fundamental tools to Alzheimer's prevention.

55:30 How to connect with Ralph.

57:20 Final comments with Rob and Devon

1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook

1:02:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO LEARN MORE

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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 http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

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 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez! We hope you have gained more knowledge on how to be a healthier you.

Oct 23, 2018

What is hunger? Are you actually hungry or are you just craving food because you drove past a McDonald's? Today, Devon and I are going to share why we crave foods when we do, what hunger actually is, and our top 20 tips on how to suppress hunger and food cravings to maximize your weight loss results.

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

Tune in and learn more as we dive into our top hacks to reduce hunger. 

  1. Add more fiber-rich foods to your diet.
  2. Drink coffee; especially decaf coffee.
  3. Nibble on dark chocolate or something bitter.
  4. Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks.
  5. How eating more protein rather than carbohydrates will help increase your weight loss results.
  6. Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup.
  7. Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment.
  8. Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices.
  9. Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response.
  10. Incorporate more spices into your day to day life by cooking or meal prepping with them.
  11. Eating small plates and taking breaks.
  12. Exercise because it mutes the hunger trigger in your brain.
  13. Get enough sleep at night.
  14. Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon.
  15. Drink yerba mate which is similar to coffee or green tea.
  16. Drink green tea or green tea extract.
  17. Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water.
  18. Chew sugar-free gum without artificial ingredients.
  19. Have a shot of vinegar especially after or during a high-carb meal and help gut health.
  20. Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select.
  21. Avoid sugar and processed foods that come in in all shapes and forms.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

1:20 What today's sh0w is all about: reducing your hunger pains.

1:30 Check out last week's show: OSF 223 - How To Stop Self-Sabotaging Your Health With Lisa Thomas

1:55 Check out our online Open Sky Fitness Podcast Group on Facebook

3:00 What Rob is doing to get to know himself better and how you can do the same.

3:30 Why Rob decided to build a shed from start to finish and what the process has been like for him so far.

7:15 The benefits of doing something physical that doesn't just include lifting weights.

10:30 How to reduce and control your food cravings.

11:30 When you crave food, are you actually hungry? What is hunger?

13:00 Hunger doesn't happen right away when you see food; it's a build up until you're actually hungry and need food.

14:00 Energy dips could lead to hunger too that you shouldn't ignore.

15:00 Noises your stomach will make when it's actually hungry.

15:50 Craving fast food isn't the same as being hungry.

17:00 Other false hunger triggers: emotional and physical.

20:00 You confuse hunger for dehydration and feeling thirsty.

20:25 Smelling something good automatically triggers food cravings.

21:00 Not eating enough whole foods leads to you still being hungry constantly.

21:50 Learning your specific hunger triggers and food cravings.

22:10 Other triggers that lead you to food cravings such as people and scenarios.

25:00 How sugar has become more and more a part of our daily lives than it was in the past; especially with celebrations.

29:30 Our top 19 tips on how to control your hunger. 

30:00 1) Add more fiber-rich foods to your diet.

31:25 2) Drink coffee; especially decaf coffee.

33:00 3) Nibble on dark chocolate or something bitter.

34:15 4) Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks.

36:30 How eating more protein rather than carbohydrates will help increase your weight loss results.

38:30 5) Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup.

40:30 6) Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment.

42:10 7) Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices.

44:20 8) Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response.

46:20 9) Incorporate more spices into your day to day life by cooking or meal prepping with them.

47:45 10) Eating small plates and taking breaks.

49:55 11) Exercise because it mutes the hunger trigger in your brain.

51:40 12) Get enough sleep at night.

 52:50 13) Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon.

54:00 14) Drink yerba mate which is similar to coffee or green tea.

55:40 15) Drink green tea or green tea extract.

56:55 16) Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water.

58:40 17) Chew sugar-free gum without artificial ingredients.

1:00:00 18) Have a shot of vinegar especially after or during a high-carb meal and help gut health.

1:01:00 19) Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select.

1:03:20 20) Avoid sugar and processed foods that come in in all shapes and forms.

1:05:00 Final comments with Rob and Devon

1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook

1:06:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO LEARN MORE

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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 http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

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 224 - How To Suppress Hunger To Maximize Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Oct 9, 2018

There are a lot of ideas, theories, and claims out there as to what fish you should eat and avoid. However, it all becomes muddled very easily and both Devon and I wanted to clarify which fish you should avoid (and why) versus which fish are okay and healthy to eat.

As you tune in, today we'll cover:

  • The difference between Omega 3s and Omega 6s
  • Which fish we should be consuming the most on a regular basis.
  • Farm-raised fish vs. Wild caught fish and the sustainability of both
  • Mercury and radiation poisoning - do we have to be so concerned about it?
  • Raw vs cooked fish - Is one better than the other?

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

Omega 3s vs Omega 6s

What's the difference between fish with Omega 3 fatty acids and those Omega 6 fatty acids? Fish with Omega 6s have pro-inflammatory fatty acid and fish with Omega 3 have anti-inflammatory fatty acid.

So, what's best? When it comes down to it, we want a good amount of both to help balance the amount. Omega 6 actually comes from a lot of processed foods like soybean oils, fried foods, and canola oil. Therefore, the best thing is to eat fish with lots of Omega 3 fatty acids to balance all the other Omega 6 fatty acids we regularly consume.

 

Farm-Raised vs Wild Caught Fish

Whether commercial fish is farm-raised or wild caught, they both have various cons. On the other hand, when it comes to sustainability, there are different types of fish that are okay and even really beneficial in some cases to eat.

The Pros & Cons of Farm-Raised Commercial Fishing

The problems with farm fishing include:

  1. Farming carnivorous fish that have to feed on other fish like sardines and anchovies
  2. The amount of waste that's created by the fish in such a tiny environment
  3. Using nets too close to migrating fish which will be affected by the excess amount of waste caused by farmed fish
  4. Pesticides being used to control diseases which can also leak into surrounding waters in the environment
  5. Ichthyophthirius multifiliis commonly called ich or ick which can lead to white spot disease in both the farmed-fish which can also spread to wild fish.
  6. Mangroves and wetlands being destroyed to create fish farms.

However, these farm-raised fish are okay to eat as far as sustainability:

  • Tilapia
  • Catfish
  • Arctic Char
  • Cobia
  • Shellfish

The Pros & Cons of Wild-Caught Commercial Fishing

The problems with the fishing commercial industry and wild-caught fish:

  1. Over-fishing
  2. Illegal fishing
  3. Throwing out fish they don't want
  4. Catching endangered species like sharks and turtles
  5. The fishing gear itself ruining coral reefs and the ocean environment

Wild-caught fish that are okay to eat as far as sustainability:

 

The Best Fish To Buy

According to the Monterey Bay Aquarium's Seafood Watch, the best fish we can eat are and in the following order:

  1. Atlantic Mackeral
  2. Salmon
  3. Herring
  4. Sardines
  5. Oysters
  6. Anchovies
  7. Cavier

Fish that have the lowest amounts of selenium to mercury ratios that you should avoid.

  1. Pilot Whale Fish
  2. Shark
  3. King Mackeral
  4. Swordfish
  5. Tilefish

As far as in the USA, other great fish we can find here include:

  • Arctic Char
  • Catfish (USA made)
  • Cod (Pacific)
  • Clams, Muscles, & Oysters
  • Salmon (New Zealand)
  • Shrimp (USA farmed)

Good alternatives:

  • Cod (Atlantic/Pacific)
  • Salmon (Canada Pacific/ USA)

Fish to avoid:

  • Salmon (Canada Atlantic, Chile, Norway, Scotland)
  • Cod (Atlantic: Canada/ USA)
  • Cod (Pacific: Japan, Russia)

 

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 show: OSF 221 - 10 Vital Habits For Building Muscle Mass And Losing Body Fat with Jason Leenaarts

3:30 Why it's so important to drink at least 80 oz of water a day.

5:00 What other habits you can expect to build on to help lose weight during the Sky Fit Challenge including adding more vegetables to their meals.

6:30 What kinds of workouts we do during the Sky Fit Challenge.

7:30 The benefits of focusing on staying away from processed foods and sugars during the Sky Fit Challenge.

11:10  Why we chose to talk about seafood and nutrition today.

12:00 How often you should have fish and what nutrition benefits it has.

13:20 All about Omega 3s vs Omega 6s

16:00 The amount of Omega 6 fatty acids in our system and the cons to that.

16:30 Benefits of balancing our omegas by consuming fish with fatty Omega 3 acids.

17:00 Which fish have the highest amount of Omega 6 and Omega 3 fatty acids that we should be consuming the most on a regular basis.

21:30 The differences between farm-raised and wild caught fish, pros and cons, plus which fish are best to eat from each category.

33:00 How fish ranches work and why they're not a good thing.

36:00 Mercury - When did we become so concerned about it? Should we be concerned about it? Which fish actually have mercury?

36:50 Where mercury actually comes from in our environment and how the fish get it.

37:30 Why mercury isn't as much of an issue as we used to think it was because of the high amounts of selenium in some fish.

39:00 Which fish have the lowest amounts of selenium to mercury ratios that you should avoid.

  1. Pilot Whale Fish
  2. Shark
  3. King Mackeral
  4. Swordfish
  5. Tilefish

39:45 How environmental protective agencies led us to be more fearful of mercury in our fish.

40:40 The amount of radiation that's actually in fish.

44:20 Raw vs Cooked Fish - is there a difference?

45:20 The general list of best fish to consume, different alternatives, and what's best to avoid

46:40 Final comments with Rob and Devon

1:22:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO LEARN MORE

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

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 222 - What Fish Should You Avoid At The Supermarket? We hope you have gained more knowledge on how to be a healthier you.

Sep 27, 2018

Skin is our magic mirror. It’s right on the surface of our bodies. It’s a great opportunity to use your skin as a way to look at your overall health and to see if you’re on the right track with your lifestyle choices of there are root causes that need to be addressed. – Dr. Trevor Cates

On this week’s TBT episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctorjoin us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience.

We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.

 

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

 

 

Click here to see the original show notes!

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group

Sep 6, 2018

Gut symptoms like constant gas and acid reflux is your body’s way of telling you that something is wrong down there. So if you just ignore these symptoms or cover it up with a medication like Tums or Prilosec, you’re completely ignoring your body telling you that it needs help.- Devon Dionne

In this #TBT episode, Devon and I will be sharing key tips to having and maintaining a healthy gut! There is so much to cover that we’re just going to talk about the basics today.

Having a healthy gut is vital for the rest of your body’s health, but fortunately it is also easy to heal it as well with the right combination of food, supplements, or medicine that your body needs.

Click here to see the original show notes!

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Tune into our upcoming Facebook Live on the Top 5 Diets For Fat Loss in our Open Sky Fitness Podcast Facebook Group

Aug 28, 2018

There are numerous studies that show that the foods you eat can have a significant effect on your seasonal allergies. 70-80% of your immune system sits right outside your intestinal. If your gut isn't healthy, you're going to have more immune responses, allergies, and autoimmune issues than somebody who's gut is really healthy. The first thing you have to do is support and heal your gut. - Devon Dionne

 

Join us Sunday, September 2 for a very special Facebook Live

in our Open Sky Fitness Podcast Group on protein powders!

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challenge!

Do the 7 Day Paleo Reset!

 

This week, we have an awesome episode today all about allergies and how to naturally alleviate them. We were actually prompted to talk about this topic when Devon woke up with a horrible headache one more. She knew it wasn't a normal headache and narrowed it down to being caused by seasonal allergies. After using a couple of household items and simple foods, teas, and essential oils, she felt tons better. We'll be sharing what she used plus other easy ways to naturally alleviate your allergies.

Hot topics we'll be covering in this episode include:

  • Why our bodies react the way they do to seasonal allergies
  • Why it's better to naturally alleviate allergies rather than rely on medicine like antihistamines or nasal sprays.
  • How allergy medicine can negatively affect the gut.
  • What a low antihistamine diet is and why it's not the same as working with seasonal allergies.
  • Oral allergy syndrome that is caused by pollen and foods that you react to unless you cook them.
  • How our gut has a huge connection with our allergies.
  • How probiotics and fermented foods are a great way to heal the gut and keep your allergies at bay.
  • Everyday household items and common foods you can easily find to help naturally alleviate your allergies.

Seasonal Allergies_ Causes & Natural Alleviation - Ep. 216 OPEN SKY FITNESS PODCAST

How To Naturally Alleviate Allergies

The best way to help prevent allergy symptoms is to ensure you have a healthy gut. If you eat a lot of processed food and sugars, they are going to have a negative impact on your gut lining and therefore your immune system as well.

Some very easy, natural ways to help heal your gut and alleviate allergies that you can start doing today include using or consuming:

  • Whole foods or Paleo based diet
  • Probiotics
  • Fermented foods
  • Apple cider vinegar
  • Raw honey
  • Garlic
  • Raw milk
  • Fatty fish with Omega 3
  • Fish oil
  • Omega 3 supplements
  • Bone Broth
  • Stinging nettles tea
  • Quercetin supplements
  • Foods and teas high in the flavonoid, quercetin:
    • Black tea
    • White tea
    • Green tea
    • Skins of apples
    • Blueberries
    • Cruciferous vegetables
    • Capers
    • Chocolate
    • Red onion
    • Strawberries
    • Red grapes
  • Saline solution in a neti pot
  • Essential oils:
    • Eucalyptus
    • Frankincense
    • Peppermint

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:40 Check out last week's show: OSF 215 - How to Get BIGGER, LEANER, STRONG, With Mike Matthews

2:00 About today's topic: seasonal allergies and how to naturally alleviate them.

2:30 Clean up your diet with our 7 Day Paleo Reset

2:50 Join us for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook on Sunday, September 2 on protein powder.

4:40 Question from the OSF Facebook Group: How can you be consistent when not seeing your results quick enough?

7:00 The top takeaways and real-life benefits people get from the Sky Fit Challenge without any drastic measures.

8:00 Why weight loss isn't the only indicator of a healthy body.

12:00 Devon's experience with seasonal allergies and headaches caused by them.

13:00 Devon's search for a natural way to fight back against allergies.

15:00 Why our body reacts the way it does to allergies from congestion, migraines, runny nose, watery eyes etc.

16:30 Various things you could be allergic too including cockroaches.

19:30 How antihistamines work against allergies why it's not great because it's only fighting the symptoms and not the cause.

21:00 What a low antihistamine diet is and why it's not the same as working with allergies.

22:00 Oral allergy syndrome that is caused by pollen and foods that you react to unless you cook them.

24:00 Allergies to nightshades like eggplant and birch tree pollen.

24:50 Grass allergies in the spring and the various intense reactions people might have.

26:00 How to naturally combat seasonal allergies in a natural way by healing and supporting your gut.

27:50 How probiotics and fermented foods are a great way to heal the gut and keep your allergies at bay.

31:00 Household items that you probably already have in your kitchen that can help your allergies.

32:00 How consuming local, raw honey can help your body adjust and get used to the local pollen in your area.

33:40 Essential oils that can help you alleviate allergies.

37:00 The benefits of raw milk for asthma and allergies.

38:30 Benefits of foods and teas with the flavonoid, quercetin.

40:30 Stinging nettle tea benefits.

43:00 Final comments with Rob and Devon

45:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

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 216 - Seasonal Allergies: Causes & Natural Alleviation ! We hope you have gained more knowledge on how to be a healthier you.

Aug 7, 2018

You can't outrun sugar and the negative effects that come with it. If you're getting fit, losing the weight, and losing those fat cells but still following and eating the lethal sugar recipe, the danger is that the toxins and chemicals created from these foods are much more susceptible actually impacting your vital organs. - Sherry Strong

 

Today, we have a truly special podcast episode for you with Nutritionist Strategist, Food Philosopher, Chef, Creator of Sweet Freedom, and Author of Return To Food, Sherry Strong. In this episode, Sherry will share her own food struggles, what steps you can take to overcome sugar addiction, the 4 Quadrants of Hyper Nourishment: Mental, Emotional, Spiritual, and Physical plus why The Biggest Loser is The Biggest Eating Disorder.

Before we jump into the interview, Devon and I answered a question from our Open Sky Fitness Podcast Group on Facebook - How can I acquire clients as a brand new trainer?

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

Breaking Free From Sugar Addiction

 

"We confuse a full belly with a nourished belly. You can actually have an empty belly and not be hungry because your body is nourished; you can also have a full belly but your body is still hungry because it's saying, 'feed me more nourishing foods; I'm not getting what I need.' " - Sherry Strong

 

In order to be prepared to break free of your sugar addiction, you first need to prepare yourself with the right habits, tools, and resources. You can't just go cold turkey. Some easy ways to prepare yourself for this big moment can include:

  • Take care of the environment: not just the earth but yourself and your home life setting environment as well
  • Be conscious of what foods you buy
  • Slow down and take it one step at a time
  • Be kind to yourself and others
  • Spend time in nature by walking around etc.
  • Build a positive, growth mindset

One Meal At A Time: Sherry Strong At TEDxTokyo

https://www.youtube.com/watch?v=w8u3q8hZtfo

 

Sweet Freedom 7 Day Challenge

 

Sugar is a DRUG

Did you know that sugar lights up the brains dopamine receptors 8 times more than cocaine?

No wonder we are addicted to the stuff!

But for many people, the idea of completely giving up sugar seems nearly impossible.

This is why we have created the 7 Day Eat Less Sugar Challenge.

In this challenge, we will teach you the tools and principles you need to dramatically reduce your sugar consumption to a much more healthy level.

Consider this course as your first step towards Sweet Freedom!

About The 7 Day Challenge

The Challenge takes place over 7 days with a tested and proven strategic process. Each day we give you a new tool and strategy to help you dramatically reduce your overall sugar consumption.

Many of us realize we are eating too much sugar, but the thought of going cold turkey seems too much. This challenge is designed to get you eating less sugar on a more consistent basis.

 

Return to Food: The Life-Changing Anti-Diet

Read Return to Food: The Life-Changing Anti-Diet

Chances are if you are feeling flat, fat and tired, or are experiencing chronic illness, you are not eating real food. If you want to bounce out of bed feeling fit and fabulous you must find out what is and isn't real food. This book challenges prescriptive approaches to diet, eating, and food, with a revolutionary philosophical approach based on science and studying the healthiest, longest living people on the planet. This approach has seen thousands of people develop a more pleasurable, healthier, and more sustainable eating lifestyle.
 
 

About Sherry Strong

Sherry StrongSherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project, former; Victorian Chair of Nutrition Australia, Melbourne President of Slow Food, TEDxTokyo 2009 speaker and was a highly commended faculty member of the Institute of Holistic Nutrition, Vancouver Campus. Her recent presentation at the Canadian School of Natural Nutrition Alumni Association Conference in Toronto commanded a standing ovation and continued praise.

Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’.

She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3-month online program culminating in a retreat with Sherry Strong on Bowen Island.

Sherry also runs public and private workshops and seminars as well as exclusive coaching and lifestyle makeovers on Bowen Island. Contact Sherry directly for rates and details for her personalized programs.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:40 Check out last week's show: OSF 212 -Detoxes & Cleanses: Are They Worth It?

3:00 Listen to last week's #TBT episode - Are Steroids Worth The Risk?

3:30 Clean up your diet with our 7 Day Paleo Reset

8:00 Questions from the Open Sky Fitness Podcast Group on Facebook - How can I acquire clients as a brand new trainer?

16:00 Introduction to Sherry Strong

22:00 What happens when you give babies refined sugars in their formula.

22:50 The struggles she and her mother have both faced due to high amounts of sugar in their diets.

24:00 The changes that we need to make as a society as far as nutrition and our addictions to sugar.

25:50 Why exercise is not enough; you have to change your diet too.

30:00 What she did to begin turning her life around and eat better.

31:00 Her philosophical approach to teaching people about how humans are supposed to eat to be healthy according to nature, not doctors.

36:00 The difference between listening to your inner voice of addiction and your body's need for nourishment.

36:50 The 4 Quadrants of Hyper Nourishment: Mental, Emotional, Spiritual, and Physical

39:30 Why The Biggest Loser = The Biggest Eating Disorder

44:00 What we're designed to eat and how to break down our bad behaviors.

45:00 Nature's Principle - How nature tells us what and how much to eat for better health.

55:00 How to be consistent, slow down, and take healthy eating one step at a time by being.

1:02:00 Why sugar is such a problem for us and why it's so addictive.

1:10:00 Final comments with Rob and Devon

1:12:30 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

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 213 - Sugar Addiction: How to Overcome It with Sherry Strong! We hope you have gained more knowledge on how to be a healthier you.

Jul 12, 2018

There’s a lot of social pressure that makes us feel like we have to look a certain way or a be a certain size to be accepted by others. Fortunately, there are amazing people like Christy Harrison of the Food Psych Podcast who are saying that “No, health is not a size,” and they’re teaching us how we can love our bodies and make peace with food.

Like Christy’s personal story, it can be a long, difficult journey to accepting yourself and healing your relationship with food, but you should never give up. There’s always time and awesome sources out there to help you on your health and wellness journey.

Click here for the original show notes!

Sign up for either the next Sky Fit Challenge

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

Jul 5, 2018

From time to time, we all face different struggles whether it be with exercise or food. This week, Rob and Devon share their top 5 tips to stay motivated to workout while special guest, Nutritionist Julie Daniluk explains how people with inflammation and autoimmune diseases can still eat delicious foods by eating powerful anti-inflammatory foods.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

Julie has had a personal relationship with the healing power of anti-inflammatory foods ever since she was a little girl. After her mother switched her from artificial and high sugared foods to natural foods, an immediate change was noticed in her behavior and energy levels.

However, this wasn’t Julie’s only encounter with food affecting her body in a negative way. After returning back to sugar and experiencing a horrible bout of food poisoning, Julie learned once and for all to listen to her body and began eating anti-inflammatory foods to heal it back to normal health.

Continuing with these foods, Julie’s health is at its best and she works hard to help other people also listen and understand their bodies for a healthier lifestyle and to appreciate the healing power of food

Jun 21, 2018

The Cholesterol Hoax - When it comes to breaking down cholesterol and nutrition myths, Dr. Jonny Bowden is a wealth of great information. Dr. Bowden has written numerous works including his latest book with M.D. Masley StevenSmart Fat: Eat More Fat. Lose More Weight. Get Healthy Now.

In this #TBT episode, Devon and I also discussed how to get on track with eating healthy and how to schedule time for yourself to focus on your health.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

Jun 14, 2018

Say 'hello' to Nicolette Hahn Niman from BN Ranch and author of Defending Beef and Righteous Pork Chop, who talks about sustainable cattle farming: Rob starts the podcast by answering a listener’s question about how to put on muscle mass when you are training for endurance.

Then, he and Nicolette get into the myths around cattle farming and why it has gotten such a bad rap. She shows the benefits of raising cattle in the proper manner as well as discusses the differences between factory and sustainable farming.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the Transition or next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

May 22, 2018

The constituents taken by food directly from the biological environment may have different effects from those formulated through technic, logic processing. Either way, the health benefits are likely to be determined by your total diet.- 'Food synergy: an operational concept for understanding nutrition' from The American Journal of Clinical Nutrition

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

 

Many of the members in our and participants in the have been very curious to know more about vitamin supplements so we have decided to put together this episode with all of the up-to-date information that's currently out there!

Please know that these are just our recommendations and suggestions. Before making a decision about which vitamins and supplements you should or shouldn't take, always check in with your doctor first.

 

"You should always get as many nutrients as possible from your foods. To do that, you should focus on eating nutrient-dense, whole foods. Whole foods include grass-fed meats, grass-fed and pasture-raised dairy, and organic vegetables. Those foods are going to give you the most nutrients and bang for your buck vs. something like a bagel which has a ton of calories and no nutrients. However, there are instances and things happening in the world today that don't allow people from getting all the nutrients from food or they're facing other health issues and supplementation at this point is a good idea for them." - Devon Dionne

 

What You Should Discuss With Your Doctor

Before you take vitamin supplementation, you should meet with your doctor and do the proper testing if necessary to find out what you're deficient in when it comes to vitamins and minerals.

Here's what you should look out for or ask your doctor about:

  • Find a good, functional or integrative medicine doctor
  • Hormone panels
  • Vitamin panels
  • B12 testing
  • Inflammatory testing
  • cholesterol testing
  • sugar testing
  • vitamin d
  • homocysteine levels
  • Gluten sensitivity testing (Cyrex Array 3 test)

 

 

Suggested Vitamin Supplementation

 

"Really be your own advocate of what supplements you're taking and find companies that you trust. In 2015, it was discovered that 4 out of 5 of the top herb supplement brands that big name stores like Target, GNC, Walmart, and Walgreens were selling didn't contain any of the herbs they claimed their products had." - Rob and Devon Dionne

 

Some of the vitamin supplements that Devon uses and suggests include:

  • Vitamin D3
  • Vitamin K2
  • Vitamin A (maybe)
    • Can cause problems if you're low in Vitamin D
  • B 12 (especially if you're a vegetarian)
  • Magnesium
  • Vitamin C
  • Fish oil
  • Probiotics

 

Vitamin Supplement Brands We Recommend

Here are several brands that Devon uses and highly recommends:

  • Pure
  • Bio-Pure
  • Twin Labs
  • Life Extension
  • Garden of Life
  • Designs by Health
  • Thorn
  • Nordic Naturals

 

 

Being Cautious: Vitamins & Supplements to Avoid

 

"The reality about multivitamins and even pre-natal pills is that they have a lot of Vitamin A, E, calcium and other supplements that we don't recommend you take unless you're deficient. Some people think that more is better when it comes to vitamins and supplements but it's actually the exact opposite. More is not better and it can possibly lead to issues over time." - Devon Dionne

 

These are vitamins and supplements that we should be cautious about or avoid.

  • Vitamin E
  • Folic acid
  • Beta-keratin
  • Vitamin A
  • Vitamin B6
  • Calcium
  • Iron
  • Selenium
  • Iodine

 

Natural Foods That Have Vitamins & Minerals

If you are able to consume natural foods that already have plenty of vitamins and minerals, then you shouldn't consider vitamin supplementation. To have a healthy body, we highly suggest eating these whole foods. Plus, you'll receive more nutrients from them than you would with lab created supplements:

  • Calcium - sardines, milk, yogurt, tofu
  • Folate and folic acid - spinach, lentils, beef liver
  • Iron - oysters, turkey, pumpkin seeds, arugula, meat
  • Omega 3 - salmon, sardines, flax seeds, walnuts
  • Vitamin A - sweet potatoes, spinach, carrots, cantaloupe, tomatoes
  • B6 - chickpeas, salmon, chicken breast
  • B12 - clams, beef liver, trout
  • Vitamin D - yogurt, salmon, tuna
  • Vitamin E - peanut butter, almonds, sunflower seeds

 

 

 

 Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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

1:30 Check out last week's show: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion

8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper.

5:40 About taking vitamins and supplementation

6:00 Why supplementation isn't a replacement for eating whole foods.

8:00 Obstacles people face and why taking vitamins and supplementation is a good idea in some cases plus why Devon took a holistic approach to eating whole foods and taking a variety of supplements to defeat her Lyme disease.

9:30 Why you should focus on whole foods first and then vitamins and supplements afterward.

10:00 The relationship between foods and vitamins during the digestion process.

12:00 Nutrients created in a lab vs. nutrients in whole, real foods.

13:15 Vitamin B19 - folate in natural foods vs. folic acid in supplements, the pros and cons of supplementation,  and which foods naturally have folate.

14:30 When supplementation is a great idea - gut issues, lack of vitamins in natural foods because of soil depletion.

15:00 The problems with soil depletion and its effect on the natural vitamins found in animals and organic foods.

17:00 The effects of importing foods from other countries, GMOs, and cross-breeding fruits and vegetables.

18:30 Why water depletion can affect our bodies and the benefits we used to receive from natural water including magnesium.

20:50 How low-calorie diets can keep you from receiving the vitamins and you need and why that's a good moment to do supplementation.

21:10 Why you want to do vitamins and supplements as you age or are taking more medicines. Plus benefits to taking them if you work out constantly, are stressed out or are around a lot of toxins.

21:50 What's the deal with brands labeling their packaged foods as being formulated or fortified with an assortment of vitamins and minerals?

26:20 What supplements Devon uses and why she recommends Magnesium as well as Vitamins D3, K2, C and possibly A.

27:00 Why we might be taking different vitamins and supplements in the future than we are now.

37:50 What vitamins we should be cautious about or avoid.

44:25 Multivitamins - are they actually beneficial? What about pre-natal?

46:00 Watch out for certain bodybuilding supplements and protein shakes plus which ones we recommend taking.

52:00 The warnings you need to know about combining vitamins and medication.

54:00  What foods can you eat that will give you the same benefits as vitamins and supplements?

57:20 Any other problems with supplements that we should know about.

59:40 Trusted sources you can look into about different vitamins and supplements.

1:00:00 Vitamins and supplement brands that Devon uses that are also trusted by integrative and functional medicine doctors.

1:01:40 What you should look out for or ask your doctor about.

1:06:50 Closing comments with Rob and Devon

1:06:55 Sign up starting June 18 for our next Sky Fit Challenge!

1:08:00 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 202! We hope you have gained more knowledge on how to be a healthier you.

May 17, 2018

Our society’s methods for losing weight are bonkers. Starvation diets, low-fat diets — none of them really work on an extended basis, and some of them could be making us sicker.

Our #TBT guest this week is Jonathan Bailor who spent 10 years doing intensively researching the diets we try and why they tend to fail.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset!

 

May 8, 2018

This week, we brought back original OSF Podcast cast members, Alek Lev and Jeff Meacham back for the 200th episode! Now that Devon and I are expecting a baby girl soon, we wanted to talk to Jeff and Alek (who both have two children) about how they look after and raise their family.

 

Click here for the full show notes!

Please leave us a review at openskyfitness.com/review 

Join Our Open Sky Fitness Facebook Group!

Sign up for the next 7 Day Paleo Reset!

 

Specifically, we'll be discussing the following in this episode:

  • How Open Sky Fitness got its start with Rob, Jeff, and Alek.
  • Generational Nutrition: how Jeff and Alek connect with food now compared to in the past when their parents made the rules.
  • The struggles they still face from time to time with nutrition.
  • What life is now like as parents and raising children.
  • How they juggle their own health and their family's health
  • What they do to share their own health philosophies and encourage healthy habits with their children.
  • Sleep training hacks and other parenting tips.
May 1, 2018

"The beauty of Keto from a lifestyle, intuitive, instinctive eating perspective is that you're much more in tune with what your body actually needs. When you eat carbohydrates, your insulin spikes and your glucose levels are all over the place not to mention your brain is triggered to eat more food even if your body doesn't necessarily need more food. Whereas with Keto, you're much more in line with your body and you have a much more stable baseline for your glucose and insulin so you know when you're hungry and you know when you're full and you're able to intuitively self-regulate how much you eat." - Robert Sikes 

 

In this week's episode of the Open Sky Fitness Podcast, we had Natural, Pro Ketogenic Body Builder, Founder of Keto Savage, Creator of The Keto Brick, Author of Keto-Adapted Performance Manualand the Host of the Keto Savage Podcast, Robert Sikes to talk about the Ketogenic diet, meal prepping, and how he's overcome various life obstacles. His mission is to help you apply the Keto Diet to your in lifestyle to help you achieve your health goals. He has been following the Ketogenic Diet continuously for the last 3 years both during the bodybuilding season and in the offseason.

Solutions to Mindless Food Cravings

We also received a question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? We received so many different great answers from our community members and that's one of the best parts about being a part of this group; we all reach out to support one another whether we have a question, we're struggling with something, or we want to share a milestone achievement.

Some of the answers to the question, What do you do if you're bored and you find yourself mindlessly craving bad foods? include:

  • Meditation
  • Pre-cut veggies
  • Apple slices with almond butter
  • Waiting later in the day to eat lunch
  • Drinking water to fill up your stomach
  • Apple cider vinegar
  • Kombucha with spirulina
  • Go for a walk, stretch, or do something physical
  • Have something bitter rather than sweet such as dandelion tea or ginger tea
  • Seltzer water

 

What Does the Ketogenic Diet Work?

According to Robert, the Ketogenic Diet is a natural process in your body that converts fat, oxidation, fasting techniques via a process called Ketosis that allows your body to burns fat and produces ketones to power the brain and other bodily functions. Essentially it's just an alternative fuel source that burns glucose as our main source of energy.

 

Keto Savage Introduction

https://www.youtube.com/watch?time_continue=1&v=L1bHS20rKw0

 

What Foods Are Included in Keto?

Whether you're vegan, vegetarian, or cannot tolerate some foods such as dairy, there are various different foods that belong the Ketogenic Diet including:

  • Saturated Fats
    • Grass-fed steak or bacon for example
  • Eggs
  • Avocados
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Salmon
  • Canned sardines with olive oil

 

Common Keto Diet Mistakes

"Once you understand the basic principles of Keto and you're careful about the ingredients in food, it's pretty simple to adapt it to your life." - Robert Sikes

 

Some common mistakes that Robert sees people make include:

  • Sometimes they don't take necessary sodium and potassium supplements when they start the Keto diet in order to help with the Keto flu.
  • People are focusing on counting net carbs more than total carbs and it should be the opposite.
  • Companies are selling these "Keto bars" that just have a ton of processed carbs and people should actually avoid eating them.
  • Those on the Keto Diet should supplement with vitamin D and creatine.

 

Robert's Homemade Fat Bomb, The Keto Brick

Tired of not being able to carry around fat bombs because so many have to stay refrigerated until ready to be eaten, Robert came up with his own homemade fat bomb which he calls, The Keto Brick.

The Keto Brick includes 1,000 calories with 90 grams of fat, 31 grams of protein, and 16 grams of carbs of which 12 are fiber and is made up of natural ingredients so that it has a chocolate mocha taste to it:

cacao butter,  MCT oil powder, sea salt, and vegetable-based protein powder.

  • Raw Organic Cacao Butter
  • Vegetable-Based Protein
  • Pure MCT Powder
  • Ground Flaxseed
  • Raw Organic Caco Nibs
  • Ground Coffee Beans
  • Pink Himalayan Salt

 

Do You Want a Keto Brick?

https://www.youtube.com/watch?v=dADsrfrdy1o

 

About Robert Sikes

Robert Orion Sikes is a lifetime natural competitive bodybuilder, nutrition and training consultant, and life enthusiast. He has experimented with some variation of all popular performance diets to find what is and isn’t effective. To influence his work, he has read hundreds of medical research papers, consumed hours of podcast audio, and tested these methods on numerous clients. He has battled with eating disorders, obsessive-compulsive disorder, and total frustration as a result of bad information about mainstream dieting methods. He has won his class in every natural bodybuilding competition he has entered. He is working towards his pro-card in 2017 while on a ketogenic diet. Robert received his bachelor's degree at the University of Arkansas for business management in 2014. His first competition was in 2012. His clientele includes professional natural bodybuilders, CEO’s, the Gold’s Gym Spokane membership pool, and recreational athletes who want to push their bodies to the limit and harness the power of ketones.

 

 

 Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw 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!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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

1:30 Check out last week's show: OSF 198 - Food Combining: Does It Actually Work?

2:40 About our guest this week: Robert Sikes of Keto Savage

4:00 A question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods?

11:00 What's the 411 on our 7 Day Paleo Reset? Find out how to join the next round!

13:00 Introduction to Robert Sikes

 

15:30 What the Ketogenic Diet is in a nutshell?

17:00 Robert's background story and why he began to be interested in bodybuilding.

22:30 What struggles he has faced including OCD and what images he used to put in his mind while lifting.

25:30 How his former thought processes about success affected his personal relationships and how that changed once he moved to Washington state and met his future fiancée, Crystal.

32:30 The most common, standard preparation for bodybuilding competitions in terms of nutrition and why he doesn't follow it.

34:20 How he discovered the Keto prep was something that was working for him.

36:30 Even though he wasn't fully following the Keto diet, should people fully follow the Keto diet for full results?

37:10 What is the macronutrient profile for the Ketogenic Diet?

38:20 How many calories does he consume in the offseason and for prepping before competitions.

41:10 Does the average person need to be so strict with the Ketogenic diet to live the kind of lifestyle that he has?

42:00 Is there a way to live a Keto lifestyle without having to consume dairy?

 

44:40 What are common mistakes that people make when they go on the Keto diet?

 

45:40 Will processed oils like canola oil or soybean oil affect your results or just blood markers?

46:30 Does he have any problems when he eats out? How he makes eating out at restaurants more Keto-friendly for himself.

47:45 His favorite homemade 'fat bomb,' The Keto Brick.

 

49:20 Supplements - what should be taken?

51:40 How he works with clients to help them learn how to cook food.

53:30 What nutrition habits his family has compared to what he wants to eat with Keto.

42:50 What are some examples of what people can eat while following a Ketogenic diet.

50:00 His relationship with his family and what they think about the Keto diet.

1:10:00 Closing comments with Rob and Devon

1:10:50 Reminder that you're invited to sign up for our next FREE 7 Day Paleo Reset!

1:11:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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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!

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Thanks for listening/reading episode 1978 with Robert Sikes: Ketogenic Lifestyle: How to Start and Maintain It! We hope you have gained more knowledge on how to be a healthier you.

Apr 24, 2018

On this week’s podcast, we’ll be going over the popular debate going on about food combinations and whether or not this theory actually works.

Many people believe that combining certain foods can help ease digestion. They think that food can have different digestive timings and you have to pay attention to that so that it does not hinder the digestion process.

On the other hand, Devon and I have some different theories. We’ll be looking at both sides of the debate and go over the following:

  • What various sources say about food combining and whether they think it’s legit or not.
  • Different “food combining rules” – what we agree and disagree with.
  • How certain food combinations actually help with nutrition absorption.
  • When the best time to eat fruit is and when you shouldn’t eat it.
  • What studies have found out about food combination principles and balanced nutrition for weight loss.
  • Food combing and autoimmune disease.
  • Why there’s no need for the alkaline diet.
  • What other factors are beneficial to absorbing nutrition besides food combinations

 

Click here for the entire show notes!

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

Sign up for our next 7 Day Paleo Reset!

Join our Open Sky Fitness Group on Facebook!

Apr 19, 2018

In this #TBT episode, we're sharing our episode on convenient foods and meal prep hacks! This is the perfect episode for you if you live a super crazy lifestyle, want to cook healthier for yourself and your family, or just want some healthy snack substitute ideas. 

While we were manually renovating some apartments, we were incredibly busy and so these hacks really helped us stay healthy and keep up with our nutrition goals. 

Click here for the original show notes!

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Sign up for the next Sky Fit Challenge starting April 23!

Apr 10, 2018

Grains and legumes can be super tricky to add to your diet. First of all, based on your dietary needs, you may or no may not be able to consume them. Then, there is a right way and a wrong way to include them in your meals. It takes time, preparation, and organizing your life around it, but have no fear because we'll cover all of that for you in this episode.

In addition, Devon researched the healthiest cultures around the world and not only how they prepare their grains and legumes, but what other foods make up the majority of their diet and what kind of lifestyle they live that aides them in living to be over 100 years old.

Specifically, we'll talk about the following places:

  • Icaria
  • Okinawa
  • Japan
  • Singapore
  • South Korea
  • Iceland

If you do have an autoimmune disease, IBS, SIBO, Celiac disease, or Crohn's disease don't include grains, pseudo grains, or legumes to your diet at any cost. 

 

Click here for the entire show notes

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Mar 29, 2018

Learn about the origins of the Paleo diet and Dr. Cordain's research; what are some of the myths about Paleo vs. the true facts; and most of all, how Paleo compares to other diets such as a Plant-based diet or the low-carb Ketogenic Diet. I could’ve gone on an on talking about the Paleo Diet with Dr. Cordain in this interview!

Click here for the full show notes from the original episode

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Sign up for our Transition Challenge for the Sky Fit Challenge OR Sign up for the SFC starting on April 23, 2018!

Mar 27, 2018

Probiotics, Enzymes, hydrochloric acid (HCl) and why they're important for our digestive system. - Naturally through foods or with supplementation.

On this week's episode, we are giving our full attention to the digestive system and teaching you all that you need to know about it and how to take care of it. By the end of this episode, you will be fully equipped with the knowledge of how different foods can negatively affect your gut and what you can do to both heal and support your gut back to good health.

By taking a close look at probiotics, enzymes, and hydrochloric acid (HCl), we will cover the following areas:

  • Diet - nutritious foods that will support your natural gut microbiome
  • Finding the root cause of your gut problem
  • Supplements that will help your body heal

 

Click here for the entire show notes

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

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Sign up for the next Sky Fit Challenge starting April 23, 2018!

Mar 15, 2018

Check out the show notes from the original podcast episode with Mary!

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

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Sign up for the next Sky Fit Challenge starting in April 2018!

 

On this #TBT episode of the Open Sky Fitness Podcast we look back at our interview with Paleo Chef, Mary Shenouda.

Mary shares her views on the Paleo diet and how it can evolve to work for anyone. We find out how changing your diet can literally save your life, how eating bacon can help you drop 30 pounds and why actors are douche bags.

If you’d like to check out what Mary is up to, go to her website, www.PaleoChef.com or follow @paleochef on Instagram and Twitter. If your interested in picking up an awesome cookbook, check out Summer Eats.

Mar 13, 2018

Click here for the entire show notes

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Sing up for the next Sky Fit Challenge happening April 2018

 

On this episode of the Open Sky Fitness Podcast, we're giving our full attention to one of the three macronutrients along with carbohydrates and fats: PROTEIN. No matter your stance on nutrition (whether you're Paleo, Keto, or Vegetarian), we can all agree on one thing - You should never drastically lower your intake of proteins.

In this episode, we'll discuss the following topics and teach you all you need to know about the following proteins:

  • How much protein you should consume every day.
  • What proteins are made up of and why we need them to help keep our body functioning. 
  • Foods that have the highest content of protein and which ones are the best sources.
  • Differences in protein supplements - Protein Concentrate vs. Protein Isolate.

We'll also uncover several different sources of protein including:

  • Meat
  • Plants
  • Whey
  • Casein
  • Supplements
  • Branch chain amino acids
  • Egg 
  • Collagen
  • Insect 
Mar 8, 2018

Click here for the original show notes from the episode, How to Get to Ketosis. 

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

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About this #TBT episode:

Rob and Devon talked with their friend and Ketogenic Diet expert, Kristen Mancinelli. Not only is she highly knowledgeable about Ketogenic, but Kristen also has a solid background in Paleo and has written about both diets in various publications.

Kristen shared a lot of great information on the Open Sky Fitness podcast this week. Share shared her own experience with the Ketogenic Diet; what it was like to reach the stage of Ketosis; how many carbs a person should take in on a daily basis; and what are the right and wrong foods to eat while on the diet.

We were also able to answer some of our listeners’ questions about the topic such as: Can an athlete or active person follow a Ketogenic Diet? and Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included?

Mar 6, 2018

Click here for the entire show notes!

Please leave us a review or subscribe to the podcast at http://openskyfitness.com/review

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Sign up for the next Sky Fit Challenge!

 

This is a very special episode of the Open Sky Fitness Podcast. Recently, one of the members of our Open Sky Fitness Podcast Group on Facebook, Jen Shipp, shared that she has lost 150 pounds over the last two years and we really wanted to share her story with everyone.

You'll be so inspired by Jen's story and discover why it's not so complicated to live a healthier lifestyle after all and it doesn't have to be as complicated as what big diet brands are selling you. 

Before Jen shares her awesome story, Devon and I discussed the various different types of olive oil and what's the difference between light, pure, virgin, and extra virgin. Plus, you'll find out whether or not what you're buying at the store is the real deal or not.

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