In this episode I interview Myofascial Specialist, David Lesondak about the mysterious organ of structure called fascia and its relation to human performance.

This is a must listen to interview for athletes: David talks about integrating fourth pillar into any, three pillar, sports science training program, for any type of sport. The current three pillars are cardiovascular training, strength training, neuromuscular training, and the fourth pillar- fascial fitness training- for greater resiliency, and greater movement economy with less effort by way of improving the elastic rebounding capability of the fascial system.

Resource links below the bio.

A brief bio:

David Lesondak, KMI,CSI, LMT,

David is the CIO (Chief Instigation Officer) of fascialconnections.com.

He is a member of the Allied Health Professional Staff in the Department of Family and Community Medicine at University of Pittsburgh Medical Center. David is a Myofascial Specialist and Structural Integrator at UPMC’s Center for Integrative Medicine in Shadyside. He also maintains a private practice at AmeriFit in Greentree.  He specializes in chronic pain, pre and post-surgical issues, physical  performance enhancement and treatment for those suffering with cancer.

David has been in private practice in the greater Pittsburgh area since 1992.

He teaches and lectures internationally about all things fascia.

David attended CCAC and accomplished his formative training in Structural Integration at Kinesis, under the tutelage of  their director,  Tom Myers. He went on to serve for 5 years as an associate faculty member and media consultant/producer for Kinesis. He continues to advance his craft through continuing education for advanced  SI approaches and visceral manipulation at the Barral Institute.

Leveraging his previous life in the video arts, in 2009 David  released Anatomy Trains Revealed, a 3 DVD  set that explores fascial anatomy and took 5 years to complete.  The success of that project (co-produced with Tom Myers) led to a continuing collaboration with Robert Schleip and the Fascia Research Project at Ulm University, Germany – their most recent release being “Fascia & Sports Medicine”.  He filmed and produced the proceedings of the Third International Fascia Research Congress  in 2012 and has been invited to reprise his role at the next Congress in 2015.

His educational programs can be found at fasciadvds.com.

David’s video company, Singing Cowboy Productions, specializes in crafting educational videos for all things fascia but also produces music, promotional and public service spots. You can see some of that work here.

Previously he enjoyed careers in television, advertising, the funeral arts and a 10 year stint on public radio with WYEP. David still has a passion for music and songwriting and his currently working on his first album. He also luvs himself some Joss Whedon and Doctor Who.

See more at: http://fascialconnections.com/about#sthash.q5MfKdcY.dpuf

David’s blog for affascianados is http://www.fascialconnections.com

David’s professional practice website: http://www.davidlesondak.com

For all books and DVDs on fascia including Robert Schliep’s and Leon Chiatow’s new books on fascia: http://www.fasciadvds.com

For Fascial Fitness training information and certified trainers: http://www.fascialfitness.com

For super geeky affacianados who want to know the latest- up-to-the-minute fascial science and discoveries: The Fascial Research Congress website: http://www.fasciacongress.org (full disclosure: I’ll be attending- Yipee!)

In this episode I interview Gray Graham, Author of Pottengers Prophecy about the emerging understanding of the epigenetic effects of food, proper food quality, nutrition and physical degeneration and how to provide your body with the deep nutrition that it is yearning for- to improve your mental and physical performance, lower your injury rate,  improve recovery, and quality of life.

A brief bio:

Gray Graham has been an international consultant and teacher in the field of clinical nutrition for almost 20 years. Gray received his Bachelor of Arts with an emphasis on Nutrition and Natural Health from the Evergreen State College in Olympia, WA. He was an Adjunct Professor at the South Puget Sound Community College, where he originally developed and taught the Nutritional Therapist Training Program. During his career, he has taught numerous seminars on nutritional therapy to physicians and other healthcare practitioners worldwide.  Gray also serves on the Advisory Board of the Price Pottenger Nutritional Foundation (PPNF).  In 2001, he founded the Nutritional Therapy Association (NTA). NTA has certified more than a 1,600 Nutritional Therapist Practitioners (NTPs) throughout the United States.

Nutritional Therapy Association website: http://nutritionaltherapy.com/

Gray Grahams book Pottengers Prophecy (sample the first 20% free): http://pottengersprophecy.com/

Other sites of interest:

Price Pottenger Foundation website: http://ppnf.org/

Weston A Price Foundation website : http://www.westonaprice.org

Gray Grahams 10 Green Gene Food Guidelines (excerpted with permission from Pottengers Prophecy and not in the free section)- see show notes at: http://therolfworkshop.com/blog/podcast/episode-30-interview-with-gray-graham-author-of-pottengers-prophecy/

·        “Discovered in the late 1930’s- 80 initially identified- today we have discovered over 5,000 different enzymes.

·        Enzymes are complex proteins that act as catalysts in almost every biochemical process that takes place in the body.

·        Their activity is dependent on the presence of adequate vitamins and minerals, particularly magnesium.

·        Many enzymes incorporate a single molecule of a trace mineral, such as manganese, copper, iron, or zinc- without which the enzyme cannot function

Three types:

·        Biggest group is metabolic enzymes- play a role in all bodily functions like breathing, talking, moving, thinking, behavior, maintenance of the immune system.

1.     Poison neutralizers – poisons and carcinogens like DDT and tobacco smoke- changing them into less toxic forms that can be excreted.

2.     Digestive enzymes – about 22 total- most of which are manufactured by the pancreas- secreted in the duodenum- upper small intestine- and help to break down the bulk of partially digested food leaving the stomach.

3.     Food enzymes- cooked and processed foods are devoid of these active enzymes- need to supplement and eat raw foods to get them- proteases for digesting protein ,lipases for digesting fat, amylases for carbs. Amylases in saliva start to break down carbs while chewing- make sure you are chewing properly and enough (30-50 times per bite) to break down the food and mix the Amylases in- will cut down on intestinal gas- stomach churning helps to distribute and mix enzymes in with food.

Research:

·        Enzyme research has revealed that raw and fermented foods are needed to supply certain enzymes- these foods reduce the body’s need to produce digestive enzymes- a strain of the pancreas, stomach, and other glands that produce and distribute enzymes in the body.

·        Enzymes are deactivated at temperatures over 118 F wet heat and 150 F dry heat.

·        A good measure is that foods at 117 F can be touched without pain but liquids over 118 F will burn. This is a built in mechanism to help us not overcook foods (low and slow…) and kill the activity of the enzyme content.

·        Much more in the podcast.

Source: Nourishing Traditions by Sally Fallon

·        Minerals are just as important as vitamins to the proper function of the human body

·        There are 7 Macro minerals (major minerals) and at least 27 trace minerals (30 total) currently recognized as critical to human functionality.

·        An insufficient supply of any one of these 30 minerals can impact the health of the body resulting in disease (if not immediately, then chronically)

·        Minerals can be ingested in a number of different forms- the two best, and most effective forms of mineral ingestion are ingestion of food based minerals (in whole foods) and ingestion of mineral salts (that disassociate in ionic solution)

·        Minerals must be digested in a highly acidic environment in order to ionize them so they can be absorbed by the gut

·        The Gut produces mineral specific binding proteins in response to internal need of specific minerals.

·        The internal biome (bacterial balance of the gut and body) helps to determine the health of the gut AND whether certain nutrients are absorbed- (ie minerals through the mineral specific binding proteins that transport specific minerals across the gut lining and into the blood).

·        Mineral transport and uptake by the gut and into the bloodstream is highly dependent on a health endocrine system and response.

·        This is in turn dependent on sufficient intake and absorption of fat soluble vitamins and sufficient dietary cholesterol.

·        A low fat diet precludes the proper function of the endocrine system and thus the creation of hormones, absorption of minerals, etc.

·        Minerals have a specific biological balance whereby they work best. Excess of a particular vitamin or mineral in relation to all others can impact mineral uptake, absorption, and conversion internally.

·        The 7 Macro minerals are as follows: (and what foods they can be found in…)

·        Calcium: Calcium is important because it strengthens bones and teeth, aids the heart and nervous system, and allows for muscle growth and contraction. It can be found in dairy products and bone broth. Calcium also works hand in hand with Vitamin D as Vitamin D is needed for proper calcium absorption.

·        Chloride: Chloride helps balance the acid-alkaline balance in the blood as well as aids the passage of fluids across cell membrane. It is also vital in the processes of proper growth and function of the brain. Salt, lacto-fermented beverages, and bone broths all have good sources of Chloride.

·        Magnesium: Magnesium plays a role in enzyme activity, calcium and potassium uptake, nerve transmission, bone formation, and metabolism of carbohydrates and minerals. It also helps form hard tooth enamel, creates a resistance to heart disease, and also helps regulate the acid-alkaline balance in the body. Magnesium can be found in dairy products, nuts, vegetables, fish, meat, and seafood.

·        Phosphorus: Phosphorus is the second most common mineral found in the body and is needed for bone growth, kidney function, and cell growth. It is important that it is in proper balance with magnesium and calcium in the blood and it can be found in animal products, whole grains, legumes, and nuts.

·        Potassium: Potassium is important for many chemical reactions within the cells. It works hand in hand with sodium as inner cell fluids are high in potassium and fluids outside the cell are high in sodium. Potassium can be found in nuts, grains, and vegetables.

·        Sodium: Sodium is very important as it is needed for many biochemical processes including water balance regulation, fluid distribution on either side of the cell walls, muscle contraction and expansion, nerve stimulation, and acid-alkaline balance. It also is very important for the proper function of the adrenal glands.

·        Sulphur: Sulphur helps protect the body from infection, blocks the harmful effects of radiation and pollution, and slows down the aging process. It also aids in many biochemical processes and can be found in cruciferous vegetables, eggs, milk, and animal products.

*Source: Nourishing Traditions by Sally Fallon

In this episode I interview Jill Miller, founder of Yoga Tune Up , Coregeus, and The Roll Model- about her new book: The Roll Model- a step by step guide to eract pain, improve mobility and live better in your body.

here’s a brief bio:

Jill Miller is the co-founder of Tune Up Fitness Worldwide, creator of the corrective exercise format Yoga Tune Up® and The Roll Model® Method. With more than 27 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, and pain management. Her signature classes and programs are taught at studios, clubs, rehab clinics and medical facilities throughout the world including Equinox Fitness Clubs, 24 Hour Fitness, Yoga Works, Cedar's SInai Medial Center, multiple CrossFit Boxes and more . She has presented case studies on pain at the Fascia Research Congress and the International Association of Yoga Therapists. Known as the Teacher’s Teacher, she has trained thousands of movement educators, clinicians, and manual therapists to incorporate her transformational approach in fitness and medical facility programs internationally. Jill has been featured in O Magazine, Men's Journal, Yoga Journal, Shape, Self, and on the Today Show and Good Morning America. She is creator of the DVDs Yoga Tune Up® and Yoga Link. Jill is a contributing expert on the Oprah Winfrey Network's OWN Show and sits on the Advisory Board for Natural Health Magazine. She is the bestselling author of The Roll Model- A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in Your Body www.yogatuneup.com www.therollmodel.com

Some of Jill’s upcoming workshops include:

Hips Immersion

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

West Hollywood, CA 90046

Schedule: 

Thursday, February 19, 2015 - 12:00pm to 7:00pm

Friday, February 20, 2015 - 10:30am to 5:30pm

Saturday, February 21, 2015 - 11:00am to 6:00pm

The Roll Model® Method - Ball Sequencing and Innovation

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

West Hollywood, CA 90046

Schedule: 

Sunday, February 22, 2015 - 12:00pm to 8:00pm 

Empower! Fusion Fitness Convention

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

Rosemont, IL 60018

Schedule: 

Thursday, March 5, 2015 - 12:00pm to Sunday, March 8, 2015 - 12:00pm 

The Strength Matters Summit (US)

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

San Diego, CA 92108

Schedule: 

Friday, March 20, 2015 - 12:00pm to Sunday, March 22, 2015 - 12:00pm 

Toronto Yoga, the Conference & Show

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

Toronto, ON M5V 2W6

Schedule: 

Thursday, April 9, 2015 - 12:00pm to Sunday, April 12, 2015 - 12:00pm

Episode #26 A Brief Primer On Vitamins, And Where To Find Them in Food

·        Vitamins were discovered in the early 1900s’ and began the era of modern interest in diet and nutrition.

·        Early chemists found that certain “unknown substances” in foods were essential to life.

·        Vitamins such as vitamin D and B were necessary to prevent diseases such as rickets, beriberi, and pellagra and that vitamin C, a factor present in many fresh foods, prevented scurvy.

Why we need vitamins:

·         Consumption of sugar, refined flour and hydrogenated fats, and of alcohol, tobacco, and many drugs, depletes the body of nutrients, resulting in higher vitamin and mineral requirements for users.

·        Stress of any sort (food, chemical, emotional, physical, etc) causes the body to use up available nutrients at a faster than normal rate.

·        Food science is much more complicated and nuanced than we first imagined- it is an ongoing and emerging field (even after 100 years!)

·        US RDA has set minimum daily requirements for a frew vitamins and minerals, but for the vast majority of people, the minimum requirements might support average health while individual needs keep folks taking the minimum RDA from optimal health.

·        Athletes need more - sometimes vastly more.

·        ·        Vitamin A – Vitamin A is needed so that certain nutrients, including protein, minerals, and water-soluble vitamins, can be utilized by the body and also helps protect the body against unwanted pollutants by acting as an antioxidant. The proper consumption of Vitamin A can lead help improve bone structure, wide handsome faces with plenty of room for the teeth, and ample protection against stress of all types.

·        Vitamin B – Vitamin helps promote healthy nerves, skin, eyes, hair, liver, muscle tone, and cardiovascular function. This vitamin can also help fight against mental disorders, depression and anxiety. Vitamin B can be found in a variety of foods including whole grains, fresh fruits, vegetables, nuts, legumes, seafood, and organ meats. Vitamin B is also important because it helps in the process of cell metabolism and cholesterol production.

·        Vitamin C – While Vitamin C is mostly popularly known as a vitamin used to treat a common cold, it also aids in tissue growth and repair, strength of capillary walls, lactation, and adrenal gland function. It helps wounds heal more quickly and, similarly to Vitamin A, is an important antioxidant.

·        Vitamin D – Vitamin D helps build strong bones, healthy teeth, and allows for normal growth as it helps encourage calcium and phosphorus absorption, which are both essential for building strength. Vitamin D has also helped fight against cancer and multiple sclerosis. While spending time in the sun can help your body absorb Vitamin D, you can also find this vitamin in butterfat, eggs, liver, organ meats, marine oils, and seafood, specifically shrimp and crab.

·        Vitamin E – Vitamin E has been shown to help slow down the aging process, aid in circulation, tissue repair, and healing, and also strengthen the treatment of fibrocystic conditions, sterility, PMS, and muscular dystrophy. Vitamin E can be found in unrefined vegetables oils, butter, organ meats, grain, nuts, seeds, legumes, and dark leafy vegetables.

·        Vitamin K – Vitamin K is found in liver, egg yolks, butter, grains, dark leafy vegetables, vegetables of the cabbage family, and fermented soy foods like miso. It is needed for blood clotting, is vital for the process of bone formation, and helps postmenopausal women to prevent bone loss.

·        Vitamin P – Vitamin P supports Vitamin C and allows for it to be absorbed more quickly which in turn helps promote healing and protect the structure of blood capillaries. It also helps stimulate bile production, lower cholesterol levels, regulate menstrual flow, help prevent cataracts, and have antibacterial effects. Vitamin P can be found in foods including peppers, grapes, buckwheat, and the white peel of citrus fruits.

·        CoQ10 – CoQ10 is vital for the process of producing energy and can also be used as an antioxidant.  It has been known to help treat cardiovascular disease and periodontal problems and it can be found in all animal products, specifically heart meat.

·        Activator X – Activator X can be found in organ meats, fish, shellfish, fish eggs, and butter from grass fed cows.

Source: Nourishing Traditions by Sally Fallon