Nutrition Part II: The last episode was the longest solo episode I have done at a whopping 33 min. It is only a tip of the iceberg when it comes to nutrition but hopefully it is a good start for you. I realized I covered a ton of stuff in regards to nutrition but I did not cover ideas of what to eat. So today I want to give you some actionable steps when deciding what to eat. If you are looking for some good healthy and tasty recipes Marksdailyapple is a fantastic resource but I like to keep it ...
Dec 20, 2019•14 min
094 Nutrition The only way you could not be confused about nutrition and how to eat is if you have been living under a rock. There are so many diets out there and each one more ridiculous than the other. The cookie diet, tapeworm diet, and the wine diet are just to name a few but a quick search on the internet will show you hundreds more. Anybody with a modicum of an IQ will be able to see through the craziness of many of the diets but there are a few that are quite a bit more nuanced. Those 3 t...
Dec 16, 2019•33 min
093: Leadership and Self-Deception What does it mean to be a great leader? Leadership applies to every aspect of your life and its importance cannot be understated. Self-leadership as well as leading others are key ingredients to being healthy, happy, and successful. The book, Leadership and Self-Deception, was a phenomenal book. In this episode, I share with you some of my most powerful take-aways from the book. Enjoy!
Dec 03, 2019•14 min
Welcome to Part 2 of 2 of the Alzheimer's series. Dementia, more specifically Alzheimer's, is a complicated disease that has been plaguing society for far too long. We have spent way too much money to have made such little progress. At some point, we have to step back and rethink our approach. I hope you learn something from this episode and apply it to your life. The magic comes from taking action.
Nov 11, 2019•9 min
Alzheimer’s Disease has been a devastating diagnosis that far too many people have had to suffer through. Billions of dollars have be spent on drug research, what do we have to show for it? A 99.6% failure rate. Of the .4% that have reached the market, they have shown to be of minimal value. In the book The End of Alzheimer’s, Dale Bredesen, MD, demonstrates a step-by-step manual for preventing and reversing the cognitive decline of early Alzheimer’s disease. Over the next 2 episodes, I will be ...
Nov 04, 2019•13 min
090 Rebuilding the Neck Your neck is the link between your brain and the rest of the body. The upper neck region is an area rich in mechanoreceptors and neurological activity. The neck is not just a support structure for the skull but neurological superhighway. In this episode you will learn more about the neck and what it takes to keep it healthy. If you are suffering from headaches, neck pain, shoulder pain, arm pain, or general fatigue and issues sleeping then this is the episode for you. Ple...
Oct 28, 2019•13 min
Ep 089: A Test that Predicts Early Mortality Nothing in life is guaranteed, but you want to set yourself up with the greatest opportunity for the greatest health span and lifespan. In order words, you want to live as long as you can as healthy as you can. One of the most challenging things people face as they age is loss of strength and mobility. Once we reach a certain age, our muscle mass and strength naturally decline unless we do something to oppose it. It takes work and it takes energy. But...
Oct 22, 2019•11 min
Almost everyone at some point in their life is going to experience a bout of extreme back pain. I have been fortunate enough to experience it a few times! The reason I say I have been fortunate is because those experiences have made me a much better doctor. They not only helped me to truly empathize with what my patients were going through, but they also inspired me to learn and understand the human body at an even higher level so I can help my patients get better results. Enjoy this episode of ...
Oct 16, 2019•12 min
Ep 087: Rebuilding the Hip How many people do you know who have had a hip replacement? I have had dozens of patients and people in the community that have either had a hip replacement or were recommended one because their condition was so severe. And it doesn’t have to be this way! Think about it. How many people get double hip replacements? It is not common. Why? Because one hip wears out faster than the other. If it was normal aging, wouldn’t both hips be the same? Joints wear out due to abnor...
Oct 01, 2019•13 min
Episode 086: Rebuilding the Knee If you want to move more like a gazelle and less like a turtle as you age, this is the podcast for you. In this episode you will learn about a surprising mistake people make when it comes to keeping their knees healthy and rehabilitating bad knees. You will also learn about what it takes to keep your knees performing at their best. I hope you enjoy! If you need anything, please feel free to reach out to me at mattwdc@gmail.com...
Sep 26, 2019•13 min
Episode 085: What is good enough? “The best decision is the right decision. The second best decision is the wrong decision. The worst decision is no decision.” – Scott McNealy This was shared with me by my therapist a while back and I think it is super powerful. There is a delicate balance when making decisions. If we rush into an important decision without thinking things through, we risk making irreparable mistakes with catastrophic consequences. But if we overthink things to death, it can rob...
Sep 23, 2019•8 min
Hyperkyphosis – Two Tests and Two Fixes Today we talk about the dreaded upper back hump AKA The Thoracic Hyperkyphosis. It is most noticeable in the elderly when we see our grandparents or people in their 70s and 80s walking around with that big round hump in their upper back. Many people think it is just a sign of aging but that not even close to the whole truth. The hyperkyphosis is not a genetic condition but one that is acquired due to a unhealthy lifestyle and poor habits. The sad thing is ...
Sep 17, 2019•12 min
We are starting a new series of episodes dedicated to Rebuilding Your Body. The Rebuilding Your Body Series will focus on movements and exercises that will help you to recover from injuries and even prevent them in the first place. Let’s dig in! Today we focus on an area of the body that we normally don’t pay much attention to - the feet. We briefly go through the anatomy of the foot, and how the forces in the feet send signals to the brain in a feedback loop for grounding and balance. How do we...
Sep 03, 2019•11 min
One of the most important factors for staying fit and healthy as we age is to NOT get injured. Today we talk about the 2 practices that will maximize your potential to staying injury-free and perform at your best. Preparation/Prehab is Your Best Friend – Make the preparation and warm up more important than the actual work out. Moving your body through full ranges of motion in preparation for heavy lifts, explosive movements, or movements that require heavy cardiac output will help to fully warm-...
Aug 29, 2019•6 min
The world of health and fitness has become incredibly confusing. There is so much misinformation out there when it comes to health, it is astounding. The internet has provided us a valuable resource to learn, grow, and share our ideas with others, but with that comes the challenge of knowing what is good information and what is bad information. There are keys to health that revolve around nutrition, exercise, and a healthy mental attitude, but there is one that supersedes them all - our body's a...
Aug 26, 2019•8 min
The most powerful way to start your day is with a morning routine. These are the habits and strategies that juice you up first thing in the morning and get you prepared to crush the rest of your day. In this episode I share with you some of my strategies and the most powerful weapon I have to master my morning is coffee - the nectar of the gods! Just kidding, but not really. The second most powerful strategy is movement. Movement is life. I share with you some of my favorite movements to do in t...
Aug 21, 2019•7 min
Does it ever drive you crazy thinking about the amount of time you wasted doing things that did not matter? And what about all of the important things you have put off doing? I reached a point a while back where I learned a great technique for getting things done. This is especially effective when it comes to doing things that are really important but you hate doing. It is called stacking, and I explain how to effectively use this technique in the podcast today. I hope you enjoy!...
Aug 19, 2018•8 min
When many people think of heroes, they thing of the fairytales and comic books like Superman, Batman, and Spiderman. The true heroes are not the ones who came out of imagination, but real people risking it all and making a difference in the world like the people in the military, doctors, servicemen and women, mothers and fathers, and even those who come back from the brink of death and show us what it means to have resilience, meaning, purpose, strength and vulnerability. Janine Shepherd is one ...
Aug 13, 2018•16 min
Have you ever not confronted someone before because you told yourself that you are just "too nice?" Or do you just use your dominance to steamroll over people around you? Being "too nice" or steamrolling over people are NOT strengths. They are both weaknesses! If you fall into one of these categories or if you deal with people in one of these categories, then this episode is for you. Enjoy!
Jul 26, 2018•7 min
Some people go through their entire life just going through the motions. Don’t be that guy/gal. Discovering what inspires you is not as difficult as you might think. In this episode I help you to discover what truly inspires you. It all comes down to 4 questions: 1) What do you find yourself love doing that you would do even if you didn’t get paid? 2) Who do you admire? 3) What is it about them that you admire? 4) Why do you admire it? Listen until the end for specific action steps. Enjoy!...
Jul 19, 2018•13 min
This episode was recorded in Split, Croatia. It has been said, “If you want to get something done, give it to a busy person.” Mechanisms to maximize your productivity: 1) Set up a productivity meeting every week. 2) Create a strict morning routine. 3) Commit to a daily physical, gratitude, meditation, and learning practice. 4) Re-evaluate and adapt. Enjoy!
Jul 19, 2018•10 min
Life can really suck sometimes. But there is always someone who has it worse. Maybe you are dealing with an ankle injury and can’t run. There is a double amputee out there wishing they had an ankle injury. Maybe you are stressed out at work and your boss is driving you crazy. There is a person who lost their job and trying to take care of a family who would trade places with you in second. Maybe you are angry at your spouse for picking a fight with you. There is a widow out there wishing for one...
Jul 17, 2018•8 min
Life is made up of choices which lead us down a certain path. Even the refusal to make a choice is a choice in and of itself. Many successful people I speak with can remember a specific choice in time that lead to incredible results in their life. Others credit where they are to the accumulation of many small choices over a period of time. The path we lead is largely dictated by the choices we make along the way. In this episode, I am going to discuss 3 paths that can lead to drastically differe...
Jul 13, 2018•6 min
While Romania was gorgeous with some really amazing people, we became a victim of a common crime over there. While our egos were bruised from getting taken advantage of, we learned a lot from that experience. In this episode, you will learn some tips to protect yourself from con artists as well as how to build trust. You will learn the power of: 1) Building rapport 2) Service first Enjoy!
Jul 10, 2018•13 min
What did we learn about customer service from a shack in the Philippines, a old building in Romania, a small farm in Spain, and an old converted winery in Italy? #1: It is more about the expectations than reality. #2: Overpromise and Overdeliver. #3: Find out what your competitors are doing, and do more. You will want to listen until the end for some great actionable tips! All the best!
Jul 06, 2018•16 min
One of the most powerful skills you can learn is to be a great negotiator. Negotiation applies to everything in life - work, relationships, family, buying and selling, and just about everything else you can imagine. When it comes down to it, negotiation is the true art of communication. I read a fantastic book called Never Split the Difference by Chris Voss. I talk about one of the crucial components of negotiation I learned from the book. It is the power of active listening. Enjoy!...
Jul 04, 2018•9 min
There are very few things we can control in life. Many of us have chaotic days where we feel like we are juggling a million things at one time. “If you want to be healthy and live a great life, you have to master your morning.” Simple, right? Yet for most of us, we have yet to do this. You need to make it a goal to perfect your morning. Here are the 5 things to perfect your morning. 1 Wake up with gratitude You can do this with meditation, affirmations, and practicing gratitude. Sit for 5 – 10 m...
Oct 16, 2016•13 min
The last thing I was expecting when I got inside my Uber the other day was for the driver to be a retired multimillionaire. He was a really kind 66-year old man who retired 26 years ago. You do the math. He made a lot of money in his career and did some successful real estate investing and now he was worth millions – but really really bored. He decided a little while ago to drive his car for Uber a few hours per day to kill some of the boredom and meet new people. I was really glad he decided to...
Oct 13, 2016•11 min
I ran into a man the other day at the park who is a wonderful 71-year old man who can do full pull-ups, flips over the bar, and 1000 km bike rides for charity. Of course, I chatted with him for a while about how he keeps so healthy and it inspired me to share with you, my top 10 movements to create a lifetime of health and longevity. Here they are: Push Pull Squat Cossack Squat Cross-Legged Squat Lying Curl Up Twist Jump Plank/Side Plank Table Top Don’t get lazy on me. Give them a go and make su...
Oct 09, 2016•16 min
We live in a profoundly sick society. We are so sick as a whole we think the amount of chronic sickness and disease is normal. We see kids suffering from disorders that no child should have to suffer from. We see adults struggling to sit on the floor and then stand up. We see people younger and younger suffering from arthritis and other chronic lifestyle related problems. Much of this problem can be solved if we just took better care of ourselves and if we just moved more. I am going to be shari...
Sep 28, 2016•19 min
