Life By Design Podcast

"The thing about common sense is that it's not so common." Voltaire   Nutritionally, the whole world has lost it’s mind.   How can you have one group telling you to eat meat and another telling you avoid it. They both can’t be right, but they both can be wrong.   Every once in a while it's important to go back and remember the principles from which you operate, check your premise to see if you're getting the results you want, and make any adjustments.   The fact that you're human means that ideas and principles rule your thinking and your actions. It's like your computer code.   If you're not happy with your results, yes it's important to check your actions but every once in a while it's vital to check your code.   We spend enough time interacting with patients, reading articles and scrolling social media to know that diet, more precisely lack of results from diet, is a sore spot for a lot of people.   The purpose of this podcast is to review and, in a way, reinstate the principles of Eat By Design.   What we

Do people with high self-esteem adopt an open (power) posture, or does an open posture produce high self-esteem?   In general, it's commonly believed that your feelings produce your outward appearance, but that concept is being challenged.   In the late 70's Richard Bandler and John Grinder founded a controversial psychological technique called NLP (Neuro-linguistic programming), which challenged many of the beliefs in modern psychology.   One of which was the idea that you could (through various methods, one of which being posture) change your own moods, emotions, and behaviours.   Of course, NLP was dismissed, and Bandler and Grinder labeled quacks, even though many people have studied NLP and noted that it had helped them in their lives.   On today's episode, we review an experiment involving posture (power posing) on 108 German 4th Graders.   What we cover The general idea in psychology that feelings/emotional states produce physical posture and other physical traits. The results of the study. Our inter

How do you prolong healthy aging? For us healthy aging is normal aging. We know that we are not getting any younger and that eventually, we will die. In the meantime, since loving your life is essential to Life By Design's core beliefs, we want to do everything we can to ensure the quality and length of our lives. Today we examine a study looking at the difference between surviving and thriving. What does that look like in terms of the body's nutritional requirements. What we cover The Triage Theory. How a modest deficiency of one of the nutrients/cofactors, triggers a built-in rationing mechanism that favors the proteins needed for immediate survival and reproduction (survival proteins) while sacrificing those needed to protect against future damage (longevity proteins). How that plays out in real life. The vast deficiencies that exist in society in terms of nutrient density. The authors note what vitamins and minerals are required for longevity and survival and just how deficient populations typically are.

"Chronic low back pain (LBP) is the most common cause of disability worldwide. New ideas surrounding LBP are emerging that are based on interactions between mechanical, biological and chemical influences on the human inter-vertebral disc (IVD).   The degenerate IVD is proposed to be innervated by sensory nerve fibres and vascularised by blood vessels, and it is speculated to contribute to pain sensation.   However, the incidence of nerve and blood vessel ingrowth, as well as whether these features are always associated, is unknown."   In English, it means that the discs of your spine have both nerve and blood vessels going to them. The authors of this study wanted to see if there was a difference between healthy and unhealthy discs and how many nerve fibers and blood vessels they had.   The purpose of this podcast is to discuss this study, its possible applications and if it should change how you're taking care of your spine.   What I Cover: The current models of spinal pain and spinal degeneration. The dif

Dr. K here...   My relationship with food used to suck. It's hard to admit that to you.   Growing up, food was the go-to for everything.   'Have a bad day? No problem, let me make you a pie'. 'You made the team? Awesome, let's celebrate, let me make you a pie.'   Let me be clear:   I used to think fat made you fat, I used to think carbs made you fat, I used to think anything that wasn't organic was poison, I used to think sugar was the devil, I used to think fructose was the devil, I used to think fruit made you fat, I used to think I had to eat small meals, I used to think breakfast was the most vital meal of the day, I used to think saturated fat and cholesterol would kill you, I used to think skipping a meal was metabolic suicide, I used to think eat all your meals was metabolic suicide, I used to think too much protein was going to kill my kidneys, I used to think grains were a food group,   And, I got most of this from well-meaning and smart people.   On t

Anytime you deny your nature as a human being, you are hurting the most essential part of yourself, namely your mind and consciousness. Such is the case with the common saying - don't compare yourself to other people. Are we saying you should compare yourself to others? Not really, more like you can't stop comparing and contrasting since it's literally how your mind learns. It's one of the traits that makes you a rational human being! Our mind forms concepts and ideas by comparing. A child learns concepts like blue, red, fire truck, dog (literally all of human cognition) by comparing, so to label it 'bad,' is terrible for the human psyche. "Isn't it harmful to compare yourself to others when you should be focusing on yourself?" More on that in this episode... What We Cover Your nature, why it's essential and why going against it is the most disastrous long term mistake you can make. How society is attacking your very nature, why it's destructive, how to avoid it and what to look for. Why it's your standard y

To say that the recent events (more so the reactions to said events) haven't shaken up our lives, would be a tremendous understatement.   We all react differently to stress and stress impacts us differently depending on where we are in our lives.   If you're in a better spot - great relationships, support and solid finances... you will handle your stress better then someone who has poor relationships and no support.   One of the things we all have experienced from this current crisis, is the development of habits and routines that we know are not helping us reach the best in our lives.   Whether it be sleeping in, more alcohol consumption, poorer nutrition, less exercise; for one reason or another, we've developed habits that we would like to change.   But how do we do that?   On today's episode of Life By Design, we looking more deeply into creating habits. We use Charles Duhigg's fantastic book, The Power of Habit, as a framework to view this subject.   What We Cover The human mind and automation. How and

Once upon a time, in fairy tale land, it was believed (and unfortunately, it is still believed by many in health care, especially those who make the decisions) that pre-existing damage done to your cervical spine was not a barrier to the recovery of whiplash.   Think about how absurd that sounds.   If you had had two homes, one brand new, the foundation was just poured with the latest and greatest material and technology, the second, worn by seeing its fair share of storms and nature, and hit with an earthquake...which one would do better?   A 5-year-old would say the new home with minimal trauma.   How is it that a neck with pre-existing damage and degeneration wouldn't respond the same way?   It can and would, according to the latest data, more than 50% of people in car accidents who have had previous cervical degeneration, don't recover from the accident.   The purpose of this podcast is to examine a recent article looking at whiplash injuries and pre-existing cervical degeneration to help those who are fr

In order for anything to grow and develop, you need the proper environment. Tomatoes don't grow in Antarctica and maple trees don't grow in the ocean.   Unfortunately, we don't live in an environment that is conducive to the development of genuine mental health for the majority of the human race.   Of course, some humans will be able to do it, but for the majority of us, the soil is just not fertile - unless you know how to make it fertile.   The process of making the environment fertile for you to develop your mental health involves developing your awareness and recognizing how the deck is stacked against you.    Confusing? You bet, listen to the episode and let us explain what we mean.   What we covered Like everything in the universe, your nature (the way you are) dictates what you need. For humans to survive and thrive (AKA mental health), we need to use our minds. It is precisely the human mind which is on trial in our modern culture. Some of us are taught to question and think as children, but as we t

Does your diet affect your pain levels? In a study published in PubMed, researchers examined three groups of adults all between the ages of 65-75 diagnosed with knee pain. The participants were asked to follow one of three diets for a period of 12 weeks while functional pain, self-reported pain, quality of life, and depression were assessed every three weeks using questionnaires. Oxidative stress was analyzed in serum before and after the diet intervention using a TBARS assay. TBARS is thiobarbituric acid reactive substances, which is a measure of oxidative stress as a product of AGEs. Osteoarthritis is the most prominent form of arthritis, affecting approximately 15% of the population in the United States. Knee osteoarthritis has become one of the leading causes of disability in older adults. Besides knee replacement (which is still unclear as well), there has not been a very successful way of handling or reducing the pain or the damage done in osteoarthritis patients. Drugs that do reduce pain are a concern

What happens when your perfect fitness & lifestyle routine gets completely abolished and you're instantly stuck trying to figure out how to keep your results while never leaving the house and having an endless supply of food within arms reach?   In terms of fitness, what is bound to happen is very little positive momentum unless you are able to overcome the inertia, the lack of clarity and disappearance of motivation that is the cornerstone of losing your exercise support system.   On today's episode of Life By Design we speak with Kyle Torrance, Head Coach and Co-Owner of CrossFit 613 in Ottawa.   613 is a Life By Design Certified Location and Kyle himself has had a big impact in developing The Move By Design Training System™.   What we covered: Why getting clear on the WHY behind your exercise routine is required for long term sustainability. You'll lean on this when your motivation dips and rest assured, it will. The importance of scheduling ‘self care’ time into your day and how to carve it out con

One of the most powerful scenes in the Shawshank Redemption is when Andy (the main character) locks out the prison guards from their office and plays an operetta from Figaro for all the prisoners in the yard to hear.   The prisoners all stop what they're doing and listen to the beautiful music as it reminds them that yes, even though they've committed horrible crimes, they are still human.   When asked later why he did it, Andy answered "To remind myself there are parts of me they (the system or society) can never get to."   You cease to be a human and become an animal when you lose that part of yourself.   That message is about having parts of you that are safe and protected. It could not come at a more important time as it seems like our world is losing its mind.   So how do you do that? In a world that's trying it's best to show you that everything is lost and there is no hope left, how do you maintain that part of you that makes you a human being?   What we cover The most important thing you need to do

This week we found a fascinating study from the Irish Journal of Medical Science examining spinal manipulation (we would like to see one looking at specific chiropractic care), brain chemistry, and comparing pre and post groups.   The randomized control trial involved 25 patients diagnosed with generalized, nonspecific low back pain. The group was divided into an active group (which received the manipulations) and the sham group (which received a fake manipulation).   The evaluations occurred before the study began and after the study concluded. Measurement included: Numerical Rating Scale, Oswestry Disability Index and Proton Magnetic Resonance Spectroscopy.   It's important to remember that the latest data and model surrounding pain involve a Central Nerve System centered theme.   That means that antiquated pain models used to believe that the level of pain someone felt was directly proportional to the damage that occurred on the tissues.   Now we understand that pain is a personal response stemming from th

Without a doubt, the most polarizing episodes we record are the random topic generator episodes.   Some of you love that you get to know us better, others are horrified that we'd think that way about a certain topic.   So why do it and should you listen?   Because, either way,  it's good entertainment value.   Have you ever heard of the Incredible Hulk? It has one of the most loyal readerships in comic book history. When Jack Kirby, the writer, decided to kill off the Green Hulk and replace him with the Grey Hulk (a smarter and more civilized Hulk), the audience was agitated to say it kindly.   As people grew to love the new version of the Hulk, Kirby decided it was time to bring back the savage green monster, again the audience was furious.   The point - whether happy or furious, the more they knew they wanted to know.   In this day and age of virtue signaling and social media posturing, we want you to know that we are who we say we are, and we believe the more you know about us (both good and bad), the more

Our days go to heck in a hand basket when we don't execute a daily routine. Things have the vibe of that time between Christmas and New Years with one major difference...there is no end in sight.   If we were to gauge the current tone of society, we would say the dominant emotions are fear, apathy, and dread. This is not a judgement on those emotions or on you if you're feeling this way... this is a statement of fact that one day this will be all over and those emotions do not serve you in fulfilling your values, dreams or goals.   With all that being said, here are some of the things we found helpful to keep our days as productive and normal as possible during these crazy times.   What we covered Plan to succeed. The day starts a strong mental focus followed by reviewing goals and tasks that need accomplishing. Despair and apathy loom with the cure for those two emotions being clarity and action. Creating a plan and a direction for yourself and your family is vital, especially right now. Your kid's schedul

The #1 New Year's Resolution is, no surprise, fat loss.  Why does fat loss also continue to be the #1 resolution? If it were easy, everyone would be fit and the top new year's resolution would be a new relationship or new job. On today's episode of Life By Design I simplify the process and review the best ways to burn fat. What I covered Get this body part on straight first or risk wasting time, energy and money. The minimum time frame you need to commit to making fat burning your focus. Could an underlying structural problem could be the missing link in your fat loss project? Strength training is king. Are barbells and a gym necessary? What type of conditioning is best for fat loss?  HIIT or aerobic? This macronutrient needs to be dialed in first for efficient fat loss. Does intermittent fasting work?    

Protein is a macronutrient that plays an essential role in thousands of functions within the human body. The building blocks that protein delivers, known as amino acids, are a requirement for normal and healthy development. This means because amino acids are located in muscle, bone, ligaments, skin, hair, blood...effectively every tissue, kids need protein to thrive. Of the 20 amino acids the body needs, it can produce 11 but the other nine must come from food. These are known as “essential” amino acids. If your child is not getting enough protein, it can lead to more serious effects down the road. Without enough protein in their diet, a child may experience fatigue, lack of concentration, slowed growth, lowered immunity and more. On today's episode of Life By Design I share some of the "how to's" for adding more protein into your child's diet. Where do I start? Why real food first?        To eat meat vs. meatless? Should I avoid eggs? How to make snacks that are not sugar bombs!  

Wednesday,  February 26th, was Pink shirt day in Canada.   If you're not familiar with what this represents, as the story goes...   In 2007 two high school students in Nova Scotia witnessed other classmates bullying a grade 9 for wearing a pink shirt.   In response to this, the two who witnessed the bullying, went to a nearby discount store and purchased fifty pink shirts to distribute to their friends in order to take a stand with the child being bullied.   As it turns out, the next day, so many other children got behind this idea that literally, most of the school came dressed in head to toe pink standing in solidarity with the bullied child.   An amazing story and touching story, yes... but, what about the underlying issues surrounding bullying?   To truly overcome a challenge, you must understand the causes, the proper course of action, and the result.   As far as we can tell, and from our own personal experience, bullying comes in many forms - of course, the easiest and most popular example is a child ta

Kids get a bad rap when it comes to their brains. Everything and anything seems to be bad for brain development... cell phones, screen time, sitting, inactivity and sugar. All are true and their effects are varying but instead of focusing on what NOT to do, we thought in true Life By Design fashion we would talk about what TO DO in order to positively influence brain health. For this episode, I bring on the most special of guests (to me), my wife Dana. What We Covered What important fat is required for brain development (and other stuff), as well as how to best meet your child's needs for this nutrient. We all know how important exercise is for a child...here's some novel ways to make fitness part of the culture for your family. What type of games are best to keep a child engaged, developing their creativity and stimulating their brain? Is there a health care practitioner whose primary purpose is to find and correct problems with the spine and protect the function of the nervous system?

Seeing that last week was Valentine's, or as our children say it, Valentime's Day, we thought it would be fitting to visit a core concept that is integral to living an extraordinary life - love.   Although much importance, rightfully so, is placed on love, the definitions surrounding it and, how to achieve it are, in our humble opinions, incorrect and harmful to those who try to practice them.   Love is not a sacrifice, all you need, a duty, above reality, superior to logic (or different from it for that matter), unconditional, or any other poor philosophical construct.   Love is defined as the emotional response of one person to the virtues of another, the spiritual payment given in exchange for the personal, selfish pleasure which one person derives from the virtues of another person's character.   Love is something that you must earn and you earn it by becoming the type of person worthy of someone else's love. It is given freely and without question to those who deserve it.   The purpose o