over the last 10 years I've listened to 1 to 10 podcast episodes a day primarily in the self- health wellness fitness category to save you 10 years 365 days time 5 hours AKA save you 18,250 hours I found the one biggest tip from every single of the most popular fitness podcasts on the internet and today I'm going to share them with [Music] you podcast number one found my fitness by Dr Rhonda Patrick her biggest tip the importance of Omega-3s according to her a growing body of evidence indicates that omega-3 fatty acids May prevent symptoms associated
with chronic health conditions such as cardiovascular disease neurodegenerative disease and arthritis and may be beneficial in combating aging related diseases the stats say people with 8% higher omega-3 index on average have a 5year increased expectancy compared to people who just have a 4% and what are the three most important things to look for in omega-3 one the triglyceride form which is greater than the ethylester form two low oxidation status you can use websit like ifos to check and three a high concentration of EPA and DHA number two is a meme at this point the most
popular fitness podcaster is is Andrew huberman and what is his number one advice let's say it all together hey on the count of three look to your partner 3 2 1 morning sunlight but why now I'm going to tell you so you can Flex on all your friends cuz they just know morning sunlight but why do you need morning sunlight doing sunlight within the first hours of waking up as soon as you can even if through coud cover increases early day cortisol release and this is important cuz this is the ideal time to have cortisol
in your body which will actually prepare your body for Sleep later on in the day a morning Spike in cortisol from the Sun can also help with immune system metabolism and ability to focus in the day and of course the most important thing is it regulates our circadian clock which is your body system to tell you when to wake up and when to go to sleep which help regulate other systems like your hunger and body temperature so how much should you get on a sunny day 5 to 10 minutes in the morning overcast days I'm
sorry for those like I live in the most overcast places Vancouver and Northern Sweden and to get these positive effects we need like 15 to 20 minutes you can still get it from the cloud you just need more of it and if you're also like me in Northern Sweden where you only get 3 hours of light a day sometimes in the middle of winter the best thing you can do is turn on as many bright lights in the morning as you can it's not perfect but it's better than nothing next perform by Dr Andy galin
this is a newer one on the scene but has really been rising in the charts and I think a lot of you might be interested in and what is his most important takeaway get strong he really emphasizes that like just building muscle for for the sake of appearance isn't as important as getting strong and why is that individuals must also develop strength Force production and power force multiplied by velocity to optimize their physical capability he argues that insufficient muscle strength and power can negatively impact an individual's quality of life now let me explain there's different
types of weight training that you can do one there's hypertrophy which is really more on building volume which helps build muscle size and this tends to be more in the 8 to 12 reps according to him then there's things like strength and power training which uses blocks of periodizing ation over about 12 Le blocks emphasize velocity Based training and incorporating various components like Speed and Agility drills both things involve Progressive overload so getting a little bit stronger every time whether it be more reps sets weight but it's really are you lifting a few things really
heavy and explosive are you lifting a lot of things for size and the most important thing is just longevity Health span one of the biggest indicators of just helping with longevity is staying strong not necessarily saying Jack just staying strong which leads me up to the next person Dr Stacey Sims this is Wild Card she doesn't actually have a podcast but she's a podcast guest on a lot of these health and wellness so I thought I'd throw her in because she's really specific for something I'm passionate about that and then that's specifically training for women
and a really hot topic on the internet which I'll be doing a full video on so hit subscribe if you want to see that is psycho sinking now psycho syncing is a little horoscopy it's a little dating someone because of their star sign but at the same time there's actually a science behind it and I think there's just a lot of conflicting things on the internet and I'm going to explain the science being how to train and optimize performance through your menal cycle versus not dating someone because they're Gemini to simplify it the low hormone
phases of your cycle which is from first day of sorry men bleeding to ovulation so that's about day 1 to 14ish is just a roughly about the first half is when you are primed to do power and strength this is when you will have the most energy so because you have the most energy you will see the most benefits in your workout because you just have more energy so you'll be able to lift heavier so you'll see more results cuz once again back to Andy's Progressive overl is the most important things to getting stronger building
muscle so to lift heavier and stronger and faster do it when you have the most energy and that's in the first two weeks of your cycle and women just typically have a better capacity to handle physical and mental stress during these times now naturally you're going to have a D Lo week you're can have weeks that you're going to lower back let your body recover you might as well do it when you have a little less energy which is PMS time somewhere in the last two weeks before it repeats because women wow don't you love
that for us it's just up and down and up and down I will do a whole video on it but simply there it is simplified the drive by Peter AA this is probably if I'm going to say Kelty I only have one podcast to listen to when it comes to health and wellness personally my go-to resource is the drive by petera it's just samples but his book outlive sneak peek I'm not going to next week's video did I just tell you what next week's video is I don't know maybe I just did maybe I just
did mhm mhm but I've listened to every single petera podcast I've listened to all the ones he's been on I've read his book and what is the number one thing exercise is the best longevity drug we have if you saw the stats of what exercise does to a person's health span and lifespan it would be the best drug ever invented like if you just see the stats of like how much people live in every single category if you saw a pharmaceutical like this it would be the best selling pharmaceutical of all time CU like this
thing increases your life by 40% oh get everybody on it it's exercise it's exercise next week we'll talk the specifics of the exercises he recommends but just know if you want a magic pill to live longer work out YouTubers are sometimes podcaster podcasters are sometimes YouTube sometimes people listen to you you're listening to this like it's podcast right now I bet you mhm I know what you're doing Megan I see you doing it um so I'm going to actually throw out one of the most trusted sources online on YouTube so he's not a podcaster but
I think a lot of people consume his YouTube videos like podcast and that's Jeff nippert and I thought he has a great Series going on right now he has a tier list of all the best exercises for each muscle group and so I went and watch them all and found his number one exercise for each muscle group and and these are his answers bicep the face away basing curl shoulder cable lateral raise quad hack squat tricep overhead cable tricep extension using the bar back chest supported rows ABS a weighted Crunch and leg raise chest machine
ches pest glute he actually hasn't done an updated glute video in a while maybe it come out since I've posted this video but I just went and found cuz I know I know I got the gires watching what are the most science-based exercises you can do for growing your glutes and according to Jeff Nord glute kickbacks hip thrust banded sidewalks cable pull throughs back extensions frog pumps hip abductions and good oldfashioned Romanian deadlift next up Tim Ferris actually I'm was going to be honest the 4-Hour Work Week in Tim Ferris is podcast was the first
like Health Wellness self-help thing I listened to now he's not like Pure Health and Fitness like that's just one sub it's just kind of optimizing life and routines and part of that is health and wellness and I thought I'd let you know the biggest tip after listening to Tim Ferris podcast not consistently I go through phases but over the last 10 years his biggest tip is his to-do list the three to-do list and there's two parts one never have more than three things to do a day on your to-do list and specifically how to incorporate
that into your routine first when you wake up or before you go to bed write three to five a little contradictory in there he said three sometimes but anyways three to five no more on your to-do list how I summarize that like three major and sometimes you can have like two minor things like taking out the trash shouldn't be one of your three but it could be your four or five but there are things that are making you feel anxious or uncomfortable and you know what they often are they're those things that you've been putting
off you know what I mean they've been on the to-do list for a little too long every day they get bumped yes those put three to five on your to-do list then for each of these items ask yourself if these are the only things I accomplished for the day would I feel satisfied well moving this forward make all the other to-dos unimportant or easier to knock off later those are kind of questions ask yourself then look at any of those answers that you clicked yes to for those two questions and then block off one to
three hours for a said task in the day and that's his version of a simplifi to-do list to get the most important things done and also the things that just like unburden yourself cuz I have that feeling all the time that to-do list and every day I wake up I'm like oh and I would just feel so much better if I just got it done next podcast the Mind Body Pump I'm going to be honest I haven't listened to this one in years I used to really listen to it when I was in like my
bodybuilding esque phase a long time ago and now I'm not a bodybuilder in the least bit um but I decided to go back relisten to a bunch and just so I could get the number one premise and I'd say their number one premise is most people tend to want to lose weight and gain muscle and the answer is a calorie deficit eat protein Progressive overload it really is those three things if that's your goal and also I like this one I felt was a premise it is easier to get stronger than change your diet and
the one clip I really thought that stood out is like a repetitive message is like you might be personal trainer training people you might trying to be building your own plan if you're like oh do I care more about my diet or working out there's a lot of conflicting things on the internet about this but this was their recommendation which I'm going to pass on to you is it's easier to build muscle and it's mentally more satisfying because you're going to see progress every few weeks in the mirror sometimes like changing your diet you don't
see any progress like aside from maybe the scale and then over time kind of seeing if you gain or lost weight versus like building muscle you will see yourself getting stronger you'll see yourself getting faster you'll see some muscle definition and that's so motivating and I find most people once you start just incorporating working out into your life down the road it becomes a part of your life and you just naturally start wanting to eat healthier because it fuels your workouts better and so for me changing my diet doesn't necessarily motivate me to work out
but working out motivates me to want to eat more nutritionally and so I would agree with that now I'm going to be honest we're coming into the categories and podcast I don't personally listen to but I know are really popular nothing wrong with them like some of you will be mad at listen to these and some will say you love them but these are I'm just not going to say these are my like go-to weekly listens but I decid to binge them all so I could get the number one tips for you guys and another
very popular podcast is the Doctor's Pharmacy by Dr Mark Heyman and his main tip I've kind of repeatedly seen done is how much nut nutrition is not necessarily just linked to your physical health but more importantly your mental health and real importance on protein in your diet and just kind of how your microbiome is connected to your mental health it is true that your gut is like the number one production of serotonin in your stomach now he's a doctor so once again these are doctors so I'm just someone just trying to get the main tips
from the doctors that go on to you so honestly take the doctor's advice over me so I don't want to sound like I'm the professional here but this is the number one tip he did recommend and often our gut is considered our second brain and so it does make sense that like how we eat can impact our mood now it's not so black and white there's going to be a lot of influence it's not like just changing your diet is going to affect your mental health but I do think it does make complete sense if
you're eating a way that doesn't energize you you're going to have bad mental health and yeah can't deny that I drank all this weekend my mental health a little anxious right now I want it was my best friend's birthday we went up drinking so my anxiety little high why because of what I consumed in my body next up the checkup by Dr Mike now he has a series called Truth or Scare which is there's all these things on the internet of like we need to be scared of you're about to be bombarded you need to
eliminate plastic you need to eliminate this so I decided I watched his most popular truth or scares and got the main premise he recommended about whether you should be scared or not according to him first my babies my wireless blue toe once again 2 to 10 hours a day yes these are in my ear for hours so if anyone has problems with these I'm a case study right here to these and his thought as of right now there's no studies that have perfectly linked the radio frequencies from airpods or cell phones to any kind of
cancer so we've just simply not been able to find the link does that necessarily mean no it just there is no studies saying that right now so we're just kind of who knows two is sunscreen good or bad the dose makes the poison 2020 research by the FDA is pushing for more research into the amount you don't need to use chemical sunscreen you can use minerals but to say all sunscreens are awful and sun exposure is completely safe is a full-on light there's a lot of flags raised currently but we do not have casual proof
as right now so right now there is a lot on the internet of like sun exposure is bad for us Sun all sun exposure is good like there's plenty of links to sun exposure and cancer and to say all sunscreens are awful is a blanket statement so I think he's under the camp of like there's still research going it's good we're researching it but there's no black or white so if someone tells you like black or white answer that's a real I think in most of these podcasts actually if you're someone listening to podcast lot
anyone who's like super black or white about everything be skeptical there's occasionally a sign you can be black or white on but I think as a premise it's really going to depend like for example I'm going to be honest I use a mineral sunscreen cuz I'm like you know what my skin reacts well to it I have seen some skeptical things about a physical sunscreen but I've also seen a lot of people contradict that and that's why I'm like I don't know but for me I like a mineral sunscreen so I'm going to use it
just less than my chance but I'm not saying that's necessarily for you just know it's not black or white next how dangerous are the PFS in leggings first he actually reached out to Lululemon for this and my baby Lulu and they said they've eliminated all pfas from their waterproof products so that's amazing to hear like brands are cycling these out now should we be scared that there's the pfas in our leggings if you didn't know Plastics there's Plastics in our leggings polyester all those things are made of plastic and then you've probably seen this podcast
by huberman all these people about like the harms of plastic and Dr Mike's advice is the reality is there is so much plastic in our lives it's in our food it's in our water and the amount that there seems to be from your leggings is so minuscule that it seems to be like it doesn't matter if you changed it or not because you're consuming so much plastic everywhere else like the best analogy I would have is say you have a swimming pool okay a swimming pool and you got to drop a little drop of red
food coloring in versus at the same time there's a water slide of red food coloring coming into the water are you adding more of that drop yes but is it comparing to the water slide of red water going into the pool no it's kind of like there's so many bigger things and there's other ways that would probably benefit you from eliminating plastic and all that like right now I'm holding time with plastic it's just that's a crazy thing there's a lot of plastic in this world and we're not getting into that but that's kind of
I'm going to leave it there because that's a whole subject we can go down next up the Rick Roll podcast he's one of those podcasts that like if there's someone I enjoy I'll listen to and actually I went and found who's his most popular guest and it is huberman two of his five most popular podcasts of all time are huberman so I thought I'd give the tip from that episode and that is the best way to enhance your focus the best way to enhance human Focus involves understanding the connection between mental and visual focus and
the impact of brain States and utilizing tools like breath work and hypnosis and here's some main tips one mental focus follows visual Focus AK train your visual Focus can help you train your mental focus think staring at something specifically you can train your visual focus by concentrating AK anchoring on a specific object and just learning to maintain attention towards it you can restrict your field to help really narrow this Focus so think wearing a hoodie putting your hands up blocking your peripheral vision next for Focus humans are capable of multitasking but only to a certain
extent we can kind of split our Focus to two core things pretty much focusing on an external stimulation and internal but intense Focus requires combining those two things into one and some optimal tools to help enhance Focus include breath work light exposure nutrition sleep mindfulness and temperature on purpose with Jay Shetty once again we're going his most popular podcast and two of his five most popular podcast are with the guest Dr Joe dispenza to summarize him if you don't know who he is he's like the guy who brings science into a manifestation and his biggest
thing he's had on J shed's podcast is how to become successful and stop negative thoughts here's a seven-step process to do this according to him number one become aware of your unconscious thoughts and beliefs two Challenge and reframe don't accept negative thoughts as truth when they arise consciously challenge them and challenge their validity step three intention and attention intentionally direct your attention towards positive thoughts and beliefs about yourself such as worthiness abundance and love step four emotional regulation learn to shift your mind from a state of stress and survival to a state of relaxation and
awareness step five have a breath work practice step six meditation and reprogramming step seven practice and patience with this next up another one that's hit the charts has been really popular I've seen everywhere is the ultimate Human by Gary Brea he's the guy who made Dana White super healthy which honestly regardless if you can do that he did not seem like a spit in an image of Health that man so I will give him that and his number one thing that he seems just Prime down which I personally take is vitamin D which he believes
is the single most important nutrient in the human body because it's the only vitamin our body produces on its own from looking at the sun cuac morning sunlight a lot of people say it could actually be a bit more accurately described as a hormone than a vitamin like just that's how important it is to humans because it has such an influence on our body processes it has a significant role in immune function it's essential for brain health a vitamin D3 deficiency has been linked to things like a risk of obesity and other related complications vitamin
D3 might potentially lower blood pressure and risk of disease and according to him the recommended daily intake is a minimum of 5,000 IU combined with 120 mg of vitamin K now just know that's a lot compared to like just the normal recommendations if you want to take more do your own research I won't even say what I do in this place cuz I I just want you to go look there is research that says more um but once again you're an adult you got to go do that but that that is what he recommends there
is better absorption when you combine vitamin D3 with vitamin K I personally do it there's actually one thing that almost all these podcasts have in common and if you pay attention to the background you can spot it right now if you've been paying attention to this channel you know what it is look to the partner beside you have you figured out place bets have you figured it out yes you have cuz of course it's element which I first learned about from many of these podcasts and it is by far my favorite electrolyte drink out on
the market I love it because of it signs based ratio of 1,000 Mig sodium 200 mg of pottassium and 60 mg of magnesium it's used by professional athletes it has helped just improve my energy workouts if you're in health and wellness you're probably working out if you're working out you're sweating and a great way to improve hydration is not to just drink water but also consume electrolytes to replenish all the electrolytes you sweat out it helps with brain frog muscle cramps and it tastes delicious salted chocolate come winter time cozy grapefruit and citrus my other
two favorites if you want it in a nice ice cold beverage and and of course I'm not going to talk about it and not give you guys a code if you go to drink element.com celty you will get one of their sample packs with your purchase this is a great way to try all eight flavors or share with a salty friend once again that's drink element.com Kelty thank you element for sponsoring this video and all those other podcasts now speaking of this these were the most popular health and wellness podcast accordingly chart but I thought
I'd reach out to you guys and ask you guys your favorite podcast and then I went and binged them all and got the most important things cuz I figured if you're watching it you would probably like the recommendations of another Kel viewer so here they are Diary of a CEO the importance of sleep form by Sammy Clark living with intention Mel Robins the 5-second rule if you want to do something count to 5 seconds before your brain kills the idea with overthinking and just do it example you can't get off the couch to work out
tell yourself you have 5 Seconds to do it count down to five and go Nick Barett the five tips to improve endurance one increase volume two importance of fuel and nutrition three Implement speed work four focus on body competition one that is ideal Fair performance and five end the process the skinny confidential the importance of women weightlifting it won't make you bulky and the wellness Cafe romanticize your life now I mentioned all these podcasts some I do love and religiously listen to some I occasionally do some I wait till it's a guess and some I
just listen to just to keep knowledge about what's on the fitness place I think that's one of my roles in the fitness world is just sometimes listening to the professionals taking the main points and giving to you guys and if you want to go further and listen to 3-hour podcast you can but that is one of my places in the world is it's just testing and hopefully helping you guys find the Professionals in this world because I think that can be overwhelming or you're just like I don't have time to listen to all these podcasts
Kelty get on it I'm on you it's morning sunlight Vitamin D3 omegas exercise it's always that it's always sleep that is always the answer I know I just made you watch this whole video and you're like healthy those were the all that yep it always is it always is get stronger exercise Omega-3s eat protein wide variety of nutrients it's always the answer it's always the answer I'm sick of it I'm not I'm going to keep saying it but sometimes like God got have way flashier titles then Kelty tells you to work out if only it
was Kelty says to eat eight olives I don't know is that uh anyways I'm going to leave you guys with the podcast that I'm enjoying right now aside from those that actually really aren't all necessarily in the health and wellness podcast because I think it's really important to have variety one girls that invest because also Financial health is important for us sometimes we throw that out the door and so someone who's been helping me learn more about finances from a girly perspective which I love is that girls that invest and yes I'm working on my
debt series that is coming two the Colin and Samir show if you're anyone who is a creative in any sense I think you'll find benefit from their podcast but also if you want to get into this content creation influencing streaming World in any sort or just fascinated about behind the scenes there are my go-to three the morning Brew daily which is where I get my financial advice because it's just you what I'm here for it and Neil's Runner too so my Runners you need a little bit of financial news and you want it in a
funny way my genes and Millennials would recommend and for the revolutionist history it's just a random thing about history by Malcolm Gladwell which is a author I really enjoy I just recently read his new book and so now I'm binging all his stuff and just a lot of about things about history in a fun way because I'm at that age where I listen to history mhm how'd that happen also I just think I'm going to recommend to you as you get into health and wellness and you probably binged a whole bunch of podcasts and you're
getting them try and balance yourself find some other things you're interested in lately I've been looking into how to create Personal Style color theory and interior design and I make sure to listen to a couple podcasts in between the health and wellness so it's not overwhelming and you think every day you have to completely train your health and wellness routine cuz probably right now if you're listening to this you're doing really good but let me know down in the comment any other of your favorite podcasts I missed and the main tip you've gotten from them
over the years I would love to hear that down in the comment section and go check that out if you're listening and good luck on your New Year's resolution I got some big videos coming this month because that's what January is we're redoing ourselves because it's fun and if you don't that's fine too my type be's I respect you have a great day go P dog love you guys bye
