Life By Design Podcast



We believe that every human being is designed to be extraordinary. That means you reading this right now yes you! Have you ever been scared about the health of a loved one, or about the health of your children? Have you ever felt hopeless about your health and wondered why am I not healthier? If you are at all interested in health, life, success, and happiness, this podcast is for you!Dr. Jamie Richards and Dr. Kresimir Jug never shy away from an interesting and fun conversation that will leave you, passionately engaged, ready to take action, and always wanting to learn more.


  • #381 Back Pain  Brain Chemistry

    #381 Back Pain & Brain Chemistry

    13/04/2020 Duration: 14min

    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

  • #380 Youll Probably Dislike Us Now

    #380 You'll Probably Dislike Us Now

    07/04/2020 Duration: 25min

    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

  • #379 How to Stay Sane During Isolation

    #379 How to Stay Sane During Isolation

    31/03/2020 Duration: 11min

    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

  • #378 The Best Ways to Burn Fat

    #378 The Best Ways to Burn Fat

    23/03/2020 Duration: 17min

    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?    

  • #377 Give Your Child Enough Protein

    #377 Give Your Child Enough Protein

    16/03/2020 Duration: 10min

    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!  

  • #376 Wearing Your Pink For Anti-Bullying

    #376 Wearing Your Pink For Anti-Bullying

    09/03/2020 Duration: 13min

    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

  • #375 4 Brain Boosting To-Dos For Kids

    #375 4 Brain Boosting To-Do's For Kids

    02/03/2020 Duration: 15min

    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'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?

  • #374 Why Love Is Selfish

    #374 Why Love Is Selfish

    19/02/2020 Duration: 20min

    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

  • #373 Fish Oil For Major Depressive Disorder?

    #373 Fish Oil For Major Depressive Disorder?

    10/02/2020 Duration: 12min

    The subcommittee of the International Society for Nutritional Psychiatry Research organized an expert panel, conducted a literature review and a Delphi process to develop a consensus-based practice guideline for clinical use of polyunsaturated fatty acids in Major Depressive Disorder.   This systematic review of the published literature emphasized randomized controlled trials, systematic reviews, and meta-analyses.   As it currently stands, treatment for major depressive disorder is only mildly successful with many adverse and unpredictable effects.   The goal of the panel was to create guidelines that would help create patient outcomes that are more tolerable and efficacious.    What We Covered Several lines of evidence have suggested the efficacy of n–3 PUFAs as a preventive and treatment strategy in major depressive disorder, from epidemiological and case-controlled studies to randomized-controlled trials and meta-analyses. According to the currently available randomized controlled trials, the starting d

  • #372 Is There A Link Between Posture  High Blood Pressure?

    #372 Is There A Link Between Posture & High Blood Pressure?

    03/02/2020 Duration: 11min

    The Asian Spine Journal published something so seemingly unrelated that It needed discussion.   The study used 655 participants (262 men and 393 women; mean age, 72.9 years; range, 50–92 years) and it's purpose was to investigate a possible relationship between sagittal posture and blood pressure.   Full spine and pelvic x-rays were taken, and thoracic kyphosis, lumbar lordosis, pelvic tilt, sacral slope, pelvic incidence, and the sagittal vertical axis (SVA) were measured. The analysis was done using image-analysis software.   The results showed that the Sagittal Vertical Axis significantly shifted forward (almost double the amount) in those people with high blood pressure.   In English, this means that people with high blood pressure tend to be more forward with their posture, which is significant because the more forward your posture is shifted, the higher your chance of becoming disabled.    What We Covered Why you should care about this, the significance of this study and the potential relationship. Th

  • #371 Dealing With The Guilt Trip

    #371 Dealing With The Guilt Trip

    27/01/2020 Duration: 12min

    Logical fallacies stink!   In a 2020 world full or irrationality, logical fallacies, untruths, and just downright lies are being used left, right, centre and being passed off as the truth and logic.   The problem is that logical fallacies, because of how common they are, can be a challenge to recognize and interpret. This is especially true in the heat of battle, or during an uncomfortable conversation with someone when the stakes are high.   Some logical fallacies are even techniques that can be favourably employed by crafty and manipulative people looking to generate a certain response or emotion from his victims.   The purpose of this episode is to help you identify and defuse one particularly sneaky logical fallacy - the argument from intimidation - from your life.   The argument from intimidation is literally everywhere, a prevalent recent example is the Chris Kresser, James Wilks debate on the Joe Rogan Podcast, where Wilks used it against an unsuspecting and unprepared Chris Kresser.    What We Covered

  • #370 3 Reasons Resolutions Break

    #370 3 Reasons Resolutions Break

    20/01/2020 Duration: 14min

    Happy New Year from all of us at Life By Design! May 2020 be the best year you and your loved ones have ever had.   At Life By Design, we love New Year's resolutions. Truth be told, we love anything that makes you better, more successful and, happier...New Year's Resolutions hold that potential.   There is one problem...   We have a really tough time sticking to them.   When we look at the data, we see that the vast majority of people not only can't keep their New Year's Resolutions, they can't keep them for more than a week after committing to them.   Even more painful (and incorrect) are the reasons you tell yourself you can't keep them: "I lack will power," "I'm lazy," "I'm a procrastinator," or worse.   It might be true, you could be those things, but in our experience in dealing with patients and coaching clients, most people are not.   In our experience, most people are not broken, lazy, stupid, etc...   They lack the understanding of how to properly set goals, execute a plan and, lack an understanding

  • #369 How To Make Your Kids Successful

    #369 How To Make Your Kids Successful

    13/01/2020 Duration: 18min

    If you have children, you likely have goals and desires as a parent. You want your children to grow up to be honest, hard-working, independent, happy adults who know how to think and provide for themselves. At least, that's what we want for our kids.   Before beginning on any journey, you have to know where you want to finish. Parenting, in our opinion, has to be one of the most challenging and rewarding adventures of life - but in order to help guide your decisions as a parent, you need to know where you want to take your children.   There is the desire... now the question becomes, how do we reverse engineer that goal into everyday tangible and realistic steps so that we have something to do every day?   Well, that's what we are going to be talking about on today's podcast as we review the Inc. article "Science Says the Most Successful Kids Have Parents Who Do These 9 Things."   Here's What We Cover Is it a good idea to tell children they can be anything they want or, should we be more realistic? A simple

  • #368 Making 2020 Your Best Year

    #368 Making 2020 Your Best Year

    09/12/2019 Duration: 18min

    "The path to success is to take massive, determined actions." -Tony Robbins The two keywords in that sentence are determined and actions. Determined can have two meanings and, I like both of them in this context. The first meaning of determined is 'achieving the desired outcome' and the second, 'that you've given some consideration as to what outcome you are working towards'. Simply put, in order to succeed, you need a plan and you need to act with determination. I know it sounds easy and, intellectually it is, it gets much harder when trying to apply this to real life. The time to start thinking about next year is now, not January 1st! There is nothing easy about thinking long term about your life and few of us are truly blessed with a seemingly natural ability to look long term... the rest of us have to think long and hard about what it is we want for ourselves and our time on this planet. The purpose of today's podcast is to help set you up for having the best year of your life not by chance, but by consci

  • #367 Mind Your Waistline This Holiday Season

    #367 Mind Your Waistline This Holiday Season

    02/12/2019 Duration: 14min

    Well, it's almost here. To quote the lyric, "the most wonderful time of the year."   I've always loved Christmas, and now, ever since having kids, I love Christmas and the whole holiday season even more. More fun than getting gifts yourself, is watching how excited your kids get when they open up their presents.   Not to mention the parties, get-togethers, traditions and crazy holiday stuff that happens to add to all of the lasting memories and good times.   On the flip side, and this is totally by personal choice, I dislike the holidays because it's the one time of the year when my eating and nutrition can completely spiral out of control.   There are so many treats and things I love to eat (and I don't often say no) that it can be hard to get back on track. Now, trust me when I say, I've had plenty of experience letting my diet slide and trouble getting it back on track.   The purpose of this podcast is to discuss the strategies I've found helpful in keeping things on track when the holiday season rolls aro

  • #366 Allergies, C-Sections and Prenatal Diet

    #366 Allergies, C-Sections and Prenatal Diet

    18/11/2019 Duration: 11min

    New research presented at the American College of Allergy, Asthma and Immunology linked an increased risk of your child developing allergies if they were born via cesarean section. Studies also presented showing how mom eats while pregnant and what she feeds her child during infancy have an impact on the risk of the child developing allergies. The first study looked at the medical charts of 158,422 children and identified children with 0,1,2,3, or 4 allergic conditions identified as food allergies, eczema, asthma, and hay fever. Then the method of delivery was compared with the number of allergies recorded. The results showed that vaginal delivery was associated with a reduced rate of allergies as well as exclusive and supplemental breastfeeding. The second study looked at 1315 women and recorded their diet during pregnancy. The study found mothers with 'poor dietary diversity' along with a maternal history of allergic disease were more likely to develop eczema or food allergy. Thirty-three percent of the chi

  • #365 How Do You Know Its True?

    #365 How Do You Know It's True?

    11/11/2019 Duration: 14min

    Meat is bad for you; the world is going to collapse in 11 years, LDL cholesterol is harmful; chiropractic can cure XYZ, etc.   How do you know if any of the above statements are true, or if they are outright lies?   The answer should be reason and the scientific method, unfortunately, in today's modern culture, the answer is the public consensus.   You've heard the statement "a million Frenchmen can't be wrong" well, yes, they can be. Just because a million people are saying something or think a certain thing doesn't make it right or true.   More importantly, how did our culture degrade to such a low level of thinking, judgment and deliberation?    Life By Design is not a political podcast, and the purpose will not be to dissect the above arguments in detail - even though the ones related to health we discuss frequently.   We are hoping, by applying the correct methods to reality, you will reach logical conclusions on your own.   The purpose of this particular podcast is to give you the tools to think for you

  • 364 Do Protein Shakes Help Recovery

    364 Do Protein Shakes Help Recovery

    04/11/2019 Duration: 12min

    0000037A 00000378 00006376 00006343 000B4DFA 000B4DFA 00007A4C 00007C89 00000449 00000414

  • #363 Ms. Monopoly And The Impact On Self-Esteem

    #363 Ms. Monopoly And The Impact On Self-Esteem

    28/10/2019 Duration: 13min

    Recently the Toy company Hasbro has launched "Ms. Monopoly," and as the box says, it's 'the first game where women make more than men.'   If you're not familiar with the game of monopoly, it's a board game in which players move around the board, are able to buy property, make investments, get sent to jail, and are subject to both the randomness of good and bad luck.   So what's wrong with Ms. Monopoly? Nothing. We are going to do our best to stay out of the realm of politics on this podcast. It's hard not to touch on politics a little bit, since morality and politics can be closely related. But, if you want to read more about gender equality issues, etc., there are many articles online that can provide material for you to learn more.   Our job on today's podcast is to speak about the personal, self-esteem, effects of creating games and situations like this. Solely for the fact that creating high self-esteem is a precursor to health and happiness which we do care about tremendously.   What we covered   Defin

  • #362 Why You Should Register For The CrossFit Open

    #362 Why You Should Register For The CrossFit Open

    21/10/2019 Duration: 18min

    Ok, you really don't have to register for the open, but we think it would be a great idea for you to do "sign up" for something and do the work.    And before you say 'but I'm not fit enough to do that' it's important that you understand a few things.   One, all of the open workouts are scalable; that's one of the cool things about CrossFit, it can be tailored to everyone at all skill levels.   Two, the way that you're going to get fit is to do things that make you fit. So, doing workouts and fitness that is challenging will make you better.   Three, none of us are going to the CrossFit games and we're still doing it.    Ok, that last reason was weak, at best, and playing the peer pressure card was uncool, sorry. So, let's get to the real reason why you should register and the purpose of this podcast...   The CrossFit Open is an excellent standard for you to compare yourself against yourself and see if you're improving.   Getting better, actually better, at something is an incredible feeling, and it will help

page 1 from 5