Fitness Confidential

Today’s guest is John Lee Dumas, the host of the wildly popular daily podcast, Entrepreneur on Fire. With 750 episodes and 10,000,000 downloads, Entreprenuer on Fire was awarded Best Podcast of iTunes 2013. It has been featured in Forbes, Inc and TIme Magazines. Vinnie finds out why John does his podcast 7 days each week and how he created motivation and inspiration where there was none... How It Began At 17, John knew he wanted to serve his country and went to school on a ROTC scholarship He spent 13 months in Iraq as Tank Platoon Leader and was in charge of lives After this life and death experience, it was hard going back to normal life He found himself at a boring job sitting in a cubicle all day...he realized he put himself there and he could get himself out What Changed He was miserable and was trying to escape this drama John knew he had to mobilize, find mentorship and he listened to podcasts that interviewed successful inspiring entrepreneurs. He realized that people needed to hear these podcasts everyday so he created Entrepreneur on Fire, 365 potentially life-changing, relationship-building podcasts a year These podcasts build connections and create relationships Fitness and Nutrition He started out as a “cardio guy” ... on the eliptical for 60 minutes and then weights and he hurt his back He switched over to Crossfit because 2 hours on one machine will get you injured John is heavy into veggies and meats for all his meals Uses frozen bags of veggies as “go to” food What’s Next After establishing himself as a success, has to avoid “weapons of mass distraction"...things that distract him from what works Every Wednesday, he does a live free podcast workshop at 12 pm (pacific time) and teaches people how to create, grow and monetize their podcasts. That opens the door to Podcaster’s Paradise which offers 200 video tutorials and monthly webinars

Today’s guest is B.J. Tucker. He is an endurance runner, a vegan, a member of Plant Powered NSNG and an advocate of changing the food that is served in schools to more “real food” and less sugar. Join Vinnie and Anna and learn more about how B.J. is working to get schools and parents to look closely at what we feed our children. Serena joins in to talk with BJ about endurance running, marathons and raising money for a special foundation... How Do We Change Our Schools Take baby steps Starting with something as simple as chocolate milk The nutrition guidelines are more concerned with the milk than they are with the sugar and additives Stop kids and parents from bringing in outside sugar-laden snacks Work with athletic department...don’t need sugary sports drinks...just water It’s an opportunity to educate others There’s Not One Perfect Way To Eat It’s about eating real food - food that grows out of the ground Vinnie’s new book has addresses Vegans and NSNG Meat is only a part of NSNG The brain needs some carbs...not bread and pasta...but fruits and vegetables How Do People React to BJ Being a Vegan BJ tries to turn questions into a conversation Besides meat, he focuses on the other 80% of our diet He doesn’t preach, but leads by example At the end of the day, eat a variety of real food Serena and BJ Talk Shop They are both endurance runners BJ has run the Back to Back on New Year's Eve, a 50K and a 223 mile race from Austin to Corpus Christie Serena is training for The Avalon 50 on Catalina Island on January 10, 2015 She is raising money for “In Situ” an organization that trains dogs to sniff out cancer through blood and breath for early detection.

Vinnie is very excited about today’s guest, Sean Stellato, who had a college and pro career in football and four years in Division 1 basketball. Originally from Boston, Sean went to Salem High School in the early 90‘s. He is the author of the book, "No Backing Down” which tells the true and compelling story of Sean’s life. He was told he was too short and too small to play sports and how he discovered that with a good work ethic, no one can ever “outwork” you. It is about doing the right thing and never giving up. Where It Began In his sophmore year at Salem High School, Sean was a kicker on his team. His team had just lost the championship, and Sean walked into legendary Coach Ken Perron’s office and said to him “If you give me the football and let me be starting quarterback next year, I will lead our team to the Super Bowl Sean Stellato was 5’6” and 130 lbs soaking wet Sean got the nod as co-starter and over the next year grew 2” and put on 20 pounds of muscle What Happened During Sean’s junior year his team was 6 games into the season and undefeated, when the teacher’s strike at his high school, Salem, started...the weekend they were getting ready to play Swampscott HS Coach Perron knew if he crossed the picket line, he could lose his job. The players had to break into the school to get their equipment...these were kids with personal tragedies and football was their escape The police and news stations showed up...Coach Perron was handed a “Cease and Desist He looked at it and said, “Boy’s, let’s play ball” Modern Witch Hunt Began The school superintendent went on the local news that night and accused the coach of starting a football cult The team had a police escort into the Swampscott game On national television with 12,000 attendees Salem wins in the final seconds in a dramatic fashion Life After High School Sean played football for Marist College He played pro-ball for Arena Football for 2 years He knew he wanted to get married and have children and decided to be a sports agent Today he has his own company, Stellato Enhanced Sports (SES)

Vinnie and Anna discuss how to survive holiday meals living the NSNG Lifestyle. As Vinnie always tells us, "It’s not what you eat between Christmas and New Year’s, it’s what you eat between New Year’s and Christmas". We also learn about Vinnie’s version of “Man on the Street” videos. So let's get to the meat of the matter...I mean turkey... Vinnie's Version: Man on the Street Videos Check it out on Youtube.com/user/angriesttrainer or Google “Vinnie Tortorich You Tube” Vinnie interviews people as they exit Starbucks and Jamba Juice He asks them is they are aware of what’s in their drink Are they aware or how many calories or how much sugar Should You Start NSNG Before the Holidays Go for it! Start today! But start slowly. This is not a diet, it’s a lifestyle Put life into living and enjoy the holidays How to Navigate the Holiday Meals Start by cutting down on sugar and carbs...take smaller portions Go to GlutenFreeAnna.com and find recipes If you are cooking, no bowl-licking...be aware of “mouth hunger” and real hunger Keep something healthy around like a scoop of nut butter Before the Thanksgiving Meal Stay away from wine and beer...you’re starting with sugar too early If you have to pick before the meal, reach for nuts or cheese Have a cup of coffee and some heavy cream Make your own healthy soda with Soda Stream and add a lemon or lime During the Meal Don’t feel like you have to load up your plate Be careful with stuffing and potatoes Fill your plate with turkey and salad Take a little bit of everything and just taste the stuff that is going to make you feel like crap

Today Vinnie is doing a three-way with two other dudes, Mark and RIck, (yeah, that’s right) who are the hosts of the Simply Human Podcast. They talk about health, fitness, sleep and enjoying life. Additionally, Vinnie decides to teach these “30-something” guys how to be real men and decides that will be the title of his next book. The Simply Human Podcast The Simply Human Podcast Started about a year ago and Vinnie was first guest Rick and Mark have 4 pillars of health: Eat, Sleep, Move and Enjoy. They also have a segment called “ Humans being Human” which are funny stories about being human. First Pillar - Eat It’s easier to focus on eliminating unhealthy foods No sugar, no grains, no processed foods Keep it simple Second Pillar - Sleep There is a natural process from day to night...it is gradual and tells your body to start slowing down Darkness tells your body to start producing Melatonin Lights on after dark screw up your circadian rhythm and interferes with sleep Body never gets a chance to wind down Third Pillar - Move Move slowly throughout the day Can’t walk too much Lift heavy things and move body through perfect range of motion Strength training is anti-aging Fourth Pillar - Enjoy Need to manage stress Stress should be our body’s response to survival ... not traffic jams Stress causes inflammation which can lead to diseas

It’s Tuesday and that means we have Anna and Vinnie trying to play nice. Today’s guest is Daniel T, who is a registered dietician from Canada and works in a hospital setting. He has seen the physical and psychological benefits of Paleo and NSNG life styles. Daniel T contacted Vinnie because he is frustrated and angry...and Vinnie loves angry people. Check out Daniel's podcast. What Daniel is Angry About He has researched and seen the benefits of eating Paleo/NSNG It has been 11 years since he earned a Masters in Nutrition...They are still teaching calories-in/calories out and fats are bad Daniel is frustrated because he has to fight hospitals and gets no support What Does He See at the Hospital They have morbidly obese people reduce their fat intake and count calories When Daniel started slowly introducing a more Paleo-like diet, he began to see changes His patients saw great results and the hospital didn’t want to hear about it Doctors Go With Government Programs That is what is being financially supported Don’t stop and ask “How is what we are doing helping patients, especially long-term patients?” Hospitals choose not to face the facts This applies to mental health as well Standards in Nutrition are all the Same All government funded Institutions don’t want to lose funding so are scared to change It took Daniel almost 4 years to get salmon on the menu

In today’s episode, Vinnie and Dean answer listener questions about fitness for runners, fitness over 40, Serena and Wendy, Vinnie’s shoulder surgery and Vinnie kinda flipping out when a listener, known as Jess, says that Vinnie got cancer because he eats meat! Worth the price of admission... Dean the Kayaker Asks How is Fitness Different After 40 Muscle builds up at the same rate at 40 as it does at 20 Need more down time and need to start easy Body adapts...24 - 48 hours between workouts is good Courtney Asks What Exercises Are Good for Running Runner’s upper body not used Planks help build core, overhead press, rowing and/or lat pulls Ham strings are important and need to be worked Quads also need to be worked Serena and Wendy Want to Know Why Vinnie Doesn’t Fix His Shoulder Vinnie is concerned that the surgery needs a lot of downtime for recovery and he doesn’t have that kind of time to spare Vinnie is always in pain...Football ripped his shoulder to bits Very little range of motion in shoulder Surgery can only be done once since there is very little bone to work with A Caller Named Jess Apparently, Jess believes Vinnie got cancer because he eats meat! And Vinnie, in Vinnie’s unique way, lets Jess know he is wrong Vinnie “gently” explains to Jess that cancer can strike anyone and while diet can help...it does not exclusively cause or cure disease

Vinnie and Anna are huge fans of Mark Sisson...ultra-athlete, author of “The Primal Blueprint” and host of his newsletter, “Mark’s Daily Apple”. They discuss vegan and paleo diets, gut health, eliminating certain foods for overall health and being responsible for our own well-being. And apparently, Vinnie was upset with Mark’s staff and there had to be some damage control. Do they kiss and make up? Let’s sit back, grab some tea and listen in... Vinnie and Mark Make Up Backstory: Vinnie went on Mark’s show to talk about his new vitamin “Pure Vitamin Club" Mark wasn’t there to interview him, so another staff member interviewed Vinnie and didn’t let him talk about his vitamins. Apparently, it is a policy on Mark’s show not to advertise other products similar to their own So Vinnie wasn’t very happy and “discussed” the incident with Anna on the show But Mark called and apologized, they made up, cleared the air and are moving on Vegans and Paleo Diet People are attached to their belief system whether it’s vegan or paleo Vegans and vegetarians can do paleo diet It has more to do with what you eliminate (ie: sugar, grains) than what your source of protein is Eliminating sugars, grains and industrial seed oils is good for anyone’s health Overall Health and Gut Health The goal for gut health is a balance of good and bad bacteria Everyone is different...for some people, some fiber may feed the good bacteria Have to decide what you want to achieve...experiment with how foods affect you and keep a detailed record There’s no quick fix..it’s a work in progress Antibiotics and Health They are overprescribed and destroy not only the bad bacteria but the good as well Recovering from an illness has a lot to do with the strength of immune system Ask your doctor if you have a bacterial infection. Antibiotics will not cure a virus and may delay your recovery as the antibiotics destroy all your bacteria as well While on antibiotics, take massive amounts of probiotics

Another action-packed, fun-filled podcast with Vinnie and Anna. Today’s special guest is billionaire Don Coddington. They discuss NSNG lifestyle, Joan Lunden and her journey through breast cancer, the benefits of chronic cardio and listen in as Anna attempts one correctly executed girl push up... Vinnie Doesn’t Get to Discuss his Pure Vitamin Club Supplements Vinnie goes on Mark Sisson’s show. He and Don both love Mark. Vinnie was told it was fine to discuss his Pure Vitamin Club vitamins. But Pure Vitamin Club was cut from the podcast...tune in to see what happened... NSNG Lifestyle When starting NSNG, it takes a few days to get off sugar...what can you do to make it easier? Get all temptations out of the house...clean the cupboards Keep good, healthy nut butter and nuts...they have carbs, but they won’t give you and insulin spike Cheese also has carbs but again no insulin spike and has fat. Add a pear or an apple Joan Lunden Diagnosed with Stage II Breast Cancer 12 weeks of chemo and then another round of 12 weeks Switched to a sugar-free/low calorie ketogenic diet - specifically eliminating wheat and dairy Vinnie asked specifically about diet after he had Leukemia and was told emphatically to eliminate sugar Chronic Cardio Good at right intensity...Zone 2...which is 180 minus your age Makes you feel good, sustainable and good for your heart Dr. Doug McGuff talks about it in his book, “Body by Science” Long, slow cardio work tends to make you leaner BOOKS: “Fitness Confidential” “Primal Blueprint”