In this episode, Micah sits down with Massage Therapist and Personal Trainer, John Peralta. In the show they cover concepts of flow, biohacking, prehab, and using play as a form of fitness. 

Show Notes

About John

• John met Micah at The Space, a venue in Colorado where a person can come and receive different health services like movement, music and more.
• They talked a lot about ‘prehab’ a concept that combines the ideas of preventative medicine and rehabilitation
• “If you’re looking to get out of pain, the best things to do are mobilize and stabilize” – John
• John uses slacklining to build strength, stability and balance
  • Not everyone begins on the slackline, there is a progression that can lead up to being able to practice on and use a slackline
  • Standing on one leg, walking in a straight line, hop on a straight line, and lunging are all ways to build stability for slacklining without actually doing in
• “It should feel fun, if it doesn’t feel like fun, you probably aren’t going to stick with it” – John

Flow

• Prehab is the prevention of future injury
• This all started from a desire to play as hard as he could without dying
• He was learning to seek play in his workout, and stumbled upon flow states
• If you are so engaged in an activity that you lose sense of self, time, etc, then that is play, that is flow
• “There is no distinction between play and flow, they are the same” – John
• Flow is what he was experiencing in his ‘play’, so he wanted to find a way to bring that into his workout

Play

• Bringing in the experimental process has been huge to adding more flow into his workouts
  • He believes that doing it that way, provides the most range of movement to apply to his ‘play’
• John encourages listeners to get creative, you don’t need any expensive tools to get active
• “The key word that makes play, productive, is adaptability” – John
• Movement is such a key component
• Play allows you to not take it so seriously, it gives you that sense of childlike wonder
• If you’re struggling because your skill doesn’t meet the challenge, then begin with play
• The moment you get out of your head, is the moment you drop into flow state

Movement as Medicine

• “We create a level of unworthiness when we experience trauma” – John
  • Movement is finding the connection between healing trauma and hacking flow
• Medicine can be anything that you put in your mouth
• Medicine can look like sustenance, supplements or substances

Final Thoughts

• This crazy life that we are living right now, is supposed to be fun
• “If you can find a way t

In this episode, Micah sits down with Dr. Marvin Berman, Founder and Director of the Quiet Mind Foundation. In the show they discuss body-mind therapy and breathing techniques. 

Show Notes

About Marvin

• PhD in Psychoeducational Processes from Temple University
• Marvin brings a multimodal and philosophical approach to human optimization, wellness and neuro-degenerative disease

Reasons for Therapy

• There are two reasons people want to get help from Marvin, they are unhappy and want to be happy, or they are happy and want to be happier.
• “Where does the line cross between feeling good and dealing with all of your issues?” – Marvin
• Marvin says that the brain can have a direct relationship with so many other parts of the body like the lungs, the gut, etc
• Isomorphic means you can observe a specific principle, operating at a certain level of extraction
• When someone has neurosis, they have an inability to express themselves in a certain way
• “Flow states can be operationally defined as states in which there is a higher level of capacity to more finely discriminate between similarities and differences.” – Marvin

Breath

• Marvin likes to teach people how to breathe normally first, instead of just jumping into learning the 400+ styles of pranayama and breathing
• He suggests learning the basic mechanics of functional breath
  • Checking out the Quiet Mind foundation is a good place to start
• There are low cost ways to do neurofeedback at home
• Bioenergetic therapy is the breathwork that Marvin approves and supports, which is achieving normal respiration

Links

Website

Quiet Mind Foundation

About Dr. Marvin Berman

Marvin Berman earned his Master’s and PhD

In this episode, Micah sits down with Uri Carlson, Registered Dietitian Nutritionist and Founder of Inner Wild Nutrition. Uri is a Breckenridge, CO local but helps clients all over the world. In the show, they talk about her focus on individual lifestyle factors and how she incorporates nutrition strategies that optimize performance, body composition, energy, and overall health, once and for all.

Show Notes

About Uri

• Uri lives in Breckenridge, CO
• She grew up on an organic farm in Vermont
• She came to Colorado and looked for schools to study nutrition
• She was becoming an athlete and looking into nutrition for herself
• She was her own test subject for learning, now able to provide her expertise to everyone

Individualized Nutrition

• There is no one question that applies to everyone, nutrition recommendations are individual
• She has everyone log their food intake for 5-7 days to see their starting point
  • She has her clients use the app, My Fitness Pal
• The goal is to incorporate healthy eating habits using TPAs (top priority actionables)
• “Recovery is super important but often overlooked” – Uri

Stress

• Stress is the most dangerous component
  • You can be doing everything right but if you’re stressed, it can set you back
• Besides the stresses that we deal with as humans, there are also foods that put stress on our bodies
  • There are non-food ingredients that we eat that aren’t real foods, like artificial, dyed, ingredients
  • When we ingest those ingredients, our bodies provide a stress response

Diet

• Instead of looking at macros in a percentage, Uri says the first thing to look at is protein, then vegetables (3 different kinds a meal), then healthy fat, and then what is the complex carbohydrate
• Fats are incredibly important because our brains are around 60% fat
  • Fat isn’t going to necessarily make you fat, its essential for optimal brain function
  • Oils, eggs, nuts and other healthy fats should be included in the diet
• Uri says she sees Keto work well for people, but it’s a significant lifestyle change
  • She says she sees people start with Keto, and then they transition into a more long term healthy eating plan that isn’t necessarily Keto
• Uri says that her ‘cleanse’ looks like eliminating her added sugar intake for a month
• She also says that the key is setting up the environment to make the right meals, buying the healthy foods so that you have them on hand to go to and choose and taking the bad foods out of the picture

Links

Website

Instagram