Our sleep-wake cycles are so important for our overall health, but what about when you work the night shift or are on rotating shifts and can’t necessarily sleep on a consistent schedule? In today’s episode of the podcast, I’m covering how to navigate shift work in a healthy way. On this episode of Your Health. Your Way. I'm covering all the things you can do to keep your body happy and healthy while doing shift work.

Read detailed show notes at: https://therenegadenp.com/blog/navigating-night-shift

[PODCAST EP] Blue Light, Caffeine, and Anxiety

[ARTICLE] Is Adrenal Fatigue Real?

Become a Patreon supporter: https://patreon.com/therenegadenp

3 Steps to More Energy ebook: https://therenegadenp.com/more-energy-ebook

FREE Fix Your Fatigue Quiz: https://therenegadenp.com/fatigue-quiz






Music by:

ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

Joystock - https://www.joystock.org


--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Navigating Night Shift

Vitamin D has been a hot topic for many years with an increase in popularity starting in 2020 when people began discussing how vitamin D levels impacted the outcomes in those who got COVID-19. Most people likely associate vitamin D with having strong bones, but it does so much more than that. In this episode, I’m talking about all things vitamin D. You’ll learn what it is (it’s not actually a vitamin), why it’s important, how much you need, and what the research says about vitamin D and COVID-19.
Read detailed show notes at: https://therenegadenp.com/blog/vitamin-d
3 Steps to More Energy ebook: https://therenegadenp.com/more-energy-ebook
Connect with me on Instagram: @the.renegade.np
FREE Fix Your Fatigue Quiz: https://therenegadenp.com/fatigue-quiz
Support the show (or buy me a coffee): https://ko-fi.com/therenegadenp

Music by:
ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Joystock - https://www.joystock.org

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Vitamin D

How much water should I drink? Can I rely on my thirst to figure out how much I should be drinking? Is tap water safer or do I need to filter my water? What about bottled water? 
With something as simple as water, the answer to these questions seems like it should be easy. But like most things, there are a lot of factors to consider when answering them. In this episode, I'm diving into all of these questions to help give you more clarity when it comes to water and your hydration needs!
Read detailed show notes at: https://therenegadenp.com/blog/all-things-water
3 Steps to More Energy ebook: https://therenegadenp.com/more-energy-ebook
Connect with me on Instagram: @the.renegade.np
FREE Fix Your Fatigue Quiz: https://therenegadenp.com/fatigue-quiz
Support the show (or buy me a coffee): https://ko-fi.com/therenegadenp



Music by:
ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Joystock - https://www.joystock.org

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

All Things Water

Do you struggle to meet your health goals and ever wonder why? In this episode, I'm talking about how to overcome perfection when it comes to setting goals and making decisions about your health. We should all be doing the best we can all the time rather than trying to be perfect some of the time.

Take the FREE Fix Your Fatigue quiz and find out why you're so tired all the time...AND how to fix it!
Connect with me on Instagram! @the.renegade.np


Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Overcoming Perfectionism in Health

What is segmented sleeping and how does it impact your overall sleep quality? In this episode, I dive into what research I could find about segmented sleeping as well as my own experience with waking up in the middle of the night and how this approach to sleeping has made me stress less about my sleep quality.
--------
Mentioned in this episode:
Ep. 46 - Sleep, Stress, & Being Stress About Stress
---------
Connect with me on Instagram! @the.renegade.np
Take my free Fix Your Fatigue quiz and find out why you're so tired all the time...AND how to fix it! 




Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Segmented Sleeping

Is there a connection between blue light, caffeine, and anxiety? Turns out the answer is yes! Listen for the nitty-gritty details and the science on how it works. 
Mentioned in this episode:
Podcast ep 6: Metabolic Syndrome and Insulin Resistance
Podcast ep 33: Does Coffee Make You Live Longer?
Blue Light Blocking Glasses




Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Blue Light, Caffeine, and Anxiety

Resources mentioned:
Sun Exposure and Vitamin D podcast episode



Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Sleep, Stress, & Being Stressed About Stress

Can you prepare for stressful times? What should you be doing to prepare? Do stress relief techniques really work? In this episode, we are talking all things stress and stress relief.
LINKS MENTIONED:

Stress Less, Accomplish More by Emily Fletcher
Simple Ways to Relieve Stress blog post





MUSIC: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Preparing for Stressful Times

This year is going to be different when it comes to the holidays. I'm talking ideas for unconventional holiday celebrations as well as how to decrease holiday stress by setting boundaries.
Learn more and join Health for the Holidays here (we start Nov 15, 2020).




Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Unconventional Holidays and Setting Boundaries

When your needs aren't being met by your healthcare provider, it's time to find a new one. In this episode, learn the six steps to make finding a new doctor easier!
Links mentioned:

 Blog post: Building Your Healthcare Team
 The Institute for Functional Medicine
  The Paleo Physician's Network
  Get the cheat sheet to help with this process HERE.

Be sure to subscribe to the podcast so you never miss an episode!



Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

How to Find a New Doctor

CBD is a hot topic these days. Is it actually helpful? Is it harmful? How does it work? Is it just another version of snake oil?
One of the biggest misconceptions I see surrounding CBD is that people want it to be THC free. However, a truly full-spectrum CBD product does have a very small amount of THC in it which you actually want because all the compounds need to be present to work synergistically. 
I discuss all this and more in this episode as well as talk about what to look for in a quality CBD product. 



Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Currently, about 60% of Americans have one chronic disease and about 40% have two. When you look at both the social and economic impact of those on individuals, families, and communities is devastating. What can we do to change this? And why does it matter? 
RESOURCES:
https://www.ncbi.nlm.nih.gov/pubmed/29735574
The Renegade Health Collective
Show notes are available HERE. 


Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Healthcare vs. Sick Care

Most athletes are no strangers to stomach issues during training and racing. But why is it that when it gets hot, things seem to get worse? I dove into the research to find out what science says about stomach issues in the heat and I talk about what you can do to decrease your risk of having GI distress while training or racing in the heat. 
RESOURCES MENTIONED IN THIS EPISODE:
  Blog Post: Is Ibuprofen Bad For You?
  Infinit - my sports hydration/fuel of choice
  Osmolalities of sports drinks and other substances
  L-arginine supplement*
Full show notes available at http://therenegadenp.com/40
*affiliate link


Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Stomach Issues in the Heat

In this episode I chat all about how I used the "non-training" training approach for my most recent triathlon and marathon and how that worked out for me. I also talk about the inspiration behind adopting this method and what other athletes can learn from it. 
Full show notes available at http://www.therenegadenp.com/39




Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

What I Learned When I Stopped Training

Full show notes available at http://www.therenegadenp.com/38
Resources mentioned in this episode:
STUDY: Protease supplementation improves muscle function after eccentric exercise
STUDY: Therapeutic uses of pineapple-extracted bromelain in surgical care - A review
Units of measurement of specific enzymes: 

 Protease - HUT (Hemoglobin Unit Tyrosine base), USP
 Amylase - DU (Alpha-amylase Dextrinizing units)
  Lipase - FIP, LU, FCCLU
  Cellulase - CU (Cellulase unit)
  Invertase - IAU (Invertase Activity unit)
  Lactase - LacU (Lactase unit)
  Maltase - DP (degrees Diastatic power)





Music: ＭＩＬＬＥＮＮＩＡＬＳ by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

All About Digestive Enzymes

In this episode I review what the research says about whether we are getting enough vitamins and minerals and talk about how I’ve come to think that everyone probably needs to take a high quality multivitamin.
Resources Mentioned in This Episode
NEW! Become a podcast supporter!
Get the Find Your Perfect Diet course
STUDY: Vitamins for chronic disease prevention in adults: clinical applications
STUDY: Long-latency deficiency disease: insights from calcium and vitamin D
STUDY: The effects of a multivitamin/mineral supplement on micronutrient status, antioxidant capacity and cytokine production in healthy older adults consuming a fortified diet
STUDY: Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010
FullScript - create a free account to see what specific brands of supplements I recommend (I have a whole category for multivitamins, it’s under “General Wellness”), plus get 10% off your order!
Full show notes available at http://therenegadenp.com/37
Music courtesy of soundotcom.com

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Why Everyone Needs A Multivitamin

In this episode we talk about what the evidence says regarding using exercise vs. medication to manage or prevent high blood pressure. 
Full show notes available at http://www.marthaflorence.com/36
RESOURCES MENTIONED IN THE EPISODE:
Nutrition and Physical Degeneration by Weston A. Price
STUDY: Physical activity and the prevention of hypertension
STUDY: How does exercise treatment compare with antihypertensive medication?
STUDY: Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet
STUDY: Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study
Find Your Perfect Diet Course
STUDY: Effect of cocoa products on blood pressure: systematic review and meta-analysis
STUDY: Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial
STUDY: Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial

Theme music courtesy of soundotcom.com

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Can You Manage High Blood Pressure With Exercise?

In this episode I talk about biochemical individuality and what that means for the way you eat. We discuss why there is no one size fits all approach to eating and how to figure out what diet fits your unique individual needs. 
Resources mentioned in this episode
Support the show by shopping my favorite brands
Diagnosis of Familial Hypercholesterolemia
Lily Nichols continuous glucose monitor experiment
Food4Me Project
Scientific study publication
Find Your Perfect Diet course
Podcast Episodes
Chris Masterjohn - Dietary Management of Familial Hypercholesterolemia
Veganism and Carnivore Diet
Food Sensitivity Testing
Books
Biochemical Individuality by Roger Williams 
Wired to Eat by Robb Wolf
 
Full show notes can be found at www.marthaflorence.com/35
Theme music courtesy of sounddotcom.com

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Finding Your Perfect Diet

Getting outside to exercise in the winter can be challenging, especially if you are used to being inside for your workouts. In this episode I talk about how to dress for exercising in winter weather, why this is important, and how to be safe and warm.
Resources mentioned in the Show
My post about why you should exercises outside
Icebreaker base layers are my favorite, they last a long time and are worth the investment. Smartwool is also a good option, but they don’t last as long as Icebreaker.
Darn Tough socks

These are the sock I have for running in the summer


These are the winter running socks I have

Bog boots
Swix ear muffs
Buff 
Fleece neck warmer
Reflective running vest
Dog safety gear

Ruffwear reflective vest


Lighthound LED vest

Grippers for your shoes
Headlamp
 
 Full show notes can be found at www.marthaflorence.com/34
Theme music courtesy of sounddotcom.com

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

How to Exercise Outside in the Winter

In this episode I take a look at what the research says about coffee and explore how much coffee you should be drinking. I also talk a bit about what this means for individuals (because not EVERYONE needs to drink coffee).
Resources mentioned in the show:
Support the show
Find Your Perfect Diet course (registration closes 12/31/18)
Blog Post - Is Coffee Dehydrating and Bad For Your Hormones? 
New York Times article - Coffee Drinkers May Live Longer
Study from JAMA
 
Full show notes available at http://www.marthaflorence.com/33
 
Theme music courtesy of soundotcom.com

--- 

Send in a voice message: https://anchor.fm/yourhealthyourway/message
Support this podcast: https://anchor.fm/yourhealthyourway/support

Your Health. Your Way.

Your Health. Your Way.

Get Started

Download the App