The Zack Arnold Podcast

14 months ago Jane Arnold (my mom) was diagnosed with Stage 3 Mantle Cell Lymphoma, an incurable form of blood cancer. She was literally on her deathbed and I was told in no uncertain terms that I had to fly home to say my good-byes. But if you knew her, you'd know she doesn't give up easy (a trait I have clearly inherited). And for the last year she has completely transformed her lifestyle and is more healthy and vibrant than I've ever seen her. EVER.In this episode we discuss the practical tips and small changes she has implemented to transform her life (hint: none of them are terribly difficult). A year ago she was 65 pounds heavier eating nothing but junk and never being active. Listen in to hear how she lost 65 pounds and is now the most energetic she has ever been.Our Show Sponsor:LifespanOur Latest Prize Giveaway:Click here to enter our Lifespan Treadmill Desk Giveaway!We are giving away a Lifespan Treadmill Desk worth $1300, no purchase is necessary. It takes about 3 minutes to enter and entries will be gathered throughout the month of August. One random winner will be chosen September 1st. Good luck!Topics of Conversation:Jane's background eating nothing but processed junk food and not being active for decades, and her experience being diagnosed with cancer after visiting the ERDiscovering a new type of chemotherapy that drastically improved her quality of lifeHow she now gets upwards of 5000 steps per day and is motivated by the documentary film GO FAR (full disclosure: I produced & directed this film)The decades of bad choices Jane made regarding dietary choices and "the way things were done" in the 60's through the 90'sGrowing up and raising kids ordering take-out and cooking with the microwaveHow I grew up in a house with no positive influence of watching my parents being active or exercising and how that impacts behaviorBeing a part of the "Mad Men" generation and falling for food advertising hook, line, and sinker (think Velveeta, Kraft, etc)What motivated Jane to fight back and make all the changes she didHow Jane went from not being able to walk to doing several thousand steps a day and driving herself places (which she was told she would never do again)Jane's dietary transformationUseful Links:GO FAR: The Christopher Rush StoryShakeologyBulletproof CoffeeFiP Podcast Ep 7: Integrative Medicine, pt1 with Dr. Edison de MelloFiP Podcast Ep 8: integrative medicine, pt2 with Dr. Edison de MelloDr. de Mello's profile at The Akasha CenterTracking steps with a Fitbit trackerShow Credits:This episode was edited by Curtis Fritsch, and this show is executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

The chances are over 90% that you are micronutrient insufficient. And the scariest part is that you most likely don't even know what micronutrients are and how to get the right ones. My guests today are certified micronutrients specialists and nutritionists Mira & Jayson Calton (returning guests from eps 33 and 34). In today's episode we specifically discuss their brand new book The Micronutrient Miracle, a game-changer if you are tired of the non-stop fighting about "the perfect diet."If you just want straight, science-based information with easy to follow steps about how to approach your diet without worrying about sticking to a specific dogma (think "Paleo" or "Vegan") The Micronutrient Miracle is the place for you to start.Our Show Sponsor:LifespanTopics of Conversation:Mira and Jayson's quest across all seven continents searching for the common denominator in nutrition across cultures in over 135 countriesThe concept of being a "nutrivore," i.e. becoming micronutrient sufficient, and how to apply it to any healthy dietary philosophyThe in-fighting between different dietary communities (e.g. Paleo vs Vegan) and how it's irrelevant if you choose the most nutrient-dense foods in that pathWhy micronutrient insufficiency is the most widespread and dangerous health condition of the 21st century (and more importantly...WHY YOU SHOULD BE TERRIFIED)Why being micronutrient sufficient isn't a free pass to eat whatever you want (and the science behind it)How The Micronutrient Miracle works and how to navigate itHow you can determine whether or not you are micronutrient insufficientHow each of the different micronutrient protocols can be used for specific health conditions (e.g. high blood pressure or anxiety)Zero Movement Training (ZMT) and how to get all the benefits of exercise without stripping your body of micronutrientsThe "Pantry Purge" and the bulletproof list of foods you should eliminate from your house if your goal is improving your overall healthHow to restock your house after the pantry purgeThe "Triple Threats," super simple recipes for nutrient dense protein drinks with tons of micronutrients and fats, and how to make them in less than 120 secondsHow to make "Triple Threat" ice cream, cheesecake, etc and how they can give your body everything it needs (yes...dessert can be healthy)How to get $200 worth of FREE FOOD just for purchasing their book (for $11)Our Latest Prize Giveaway:Click here to enter our Lifespan Treadmill Desk Giveaway!We are giving away a Lifespan Treadmill Desk worth $1300, no purchase is necessary. It takes about 3 minutes to enter and entries will be gathered throughout the month of August. One random winner will be chosen September 1st. Good luck!Useful Links:Get $200 in amazing gift certificates when purchasing The Micronutrient MiraclePurchase NutreínceFiP Podcast Ep 33 "Rich Food, Poor Food" Pt1FiP Podcast Ep 34 "Rich Food, Poor Food" Pt2Get your free copy of "Rich Food, Poor Food"Focus Time AppKettlebell Timer ProShow Credits:This episode was edited by Curtis Fritsch, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

 "We have to remind ourselves WHY we're doing what we're doing."- Michael RizkIn this episode I have a conversation with Michael Rizk, a lifestyle and performance catalyst who guides people on the fitness/wellness journey to get from where they are to where they want to be. His background is in personal training, massage therapy, chain reaction biomechanics, life coaching and he's an educator at heart. Michael helps his clients reach their goals by creating a lifestyle that produces and supports them. Michael owns and operates Condition for Life and has pioneered an online version of his program called The Revolution.Topics of Conversation Include:What is Condition 4 Life and how it helps to create balance throughout the whole body to improve mobility & performanceMichael's path to becoming a performance coachHow to condition all parts of the human being, i.e. the "Movement Triangle" of Body, Mind, and SpiritHow the movement chain works to fix mobility issuesIntegrating "Movement, Nourishment, Rest, and Relationships"How a movement therapy session can work remotely via SkypeHow to apply the movement chain to other portions of your life (i.e. mind and spirit)How making a change in your life can affects personal relationships and how to deal with thatHow to embrace a mindset and lifestyle around being healthier, and how to do it via online coachingOur Sponsors:GeekDeskLifespanG-TechThat StudioBoris FX GenArtsAdobeUseful Links:Condition 4 Life homepage Gray Institute FiP hiking group Happy documentary at FiP store Show Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

"You have to be your own champion because no one else is going to do it" - Katie ToomeyIn this episode I have a candid conversation with agency editor Katie Toomey. This conversation was inspired by a recent article in Creative Cow titled "An Agency Editor Tells Her Story," written by FiP's own Kylee Wall. Katie and I talk about her journey from being an unhealthy, 90 pound overweight editor to someone who decided to transform her life wholesale. And she is succeeding.Topics of Conversation Include:Katie's post production backgroundA day in the life of Katie at workCoping with raised anxiety levels when people are in the roomLife as an editor at an agencyKatie discusses how she began this journey to better healthNeeding surgery for a collapsed lungKatie's small steps to better healthGetting in shape and how to make permanent change How to succeed by doing what works for you--trying still means you're succeeding!How Katie use MyFitnessPal to reach her health goalsKatie's editing environment and hacking her workspaceWe can change ourselves and work to help change our industryWe need awareness of what our industry is -- Should we kill ourselves for the job? Should everything be ASAP?Our Sponsors:GeekDeskLifespanG-TechThat StudioBoris FX GenArtsAdobeUseful Links:Cell Dwellers - "Unshakeable" -- animated music video on YouTubeKarmic Courage Film: Ingenue   Trailer: https://www.youtube.com/watch?v=cXi_d0yGSkw    Film website: https://karmiccourage.wordpress.com/films/Creative Cow link to articlePublic FIP facebook group linkShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

"The business doesn't need changing, we just need to decide to change ourselves." - Alan BellIn this episode I speak with Hollywood tentpole editor Alan Bell (Catching Fire, Mockingjay, The Amazing Spider-Man, 500 Days of Summer). We discuss the current state of the post-production industry from a health & wellness perspective.Topics of Conversation Include:Alan's background as an athlete when he began his careerAlan integrating Fitness In Post into his schedule and using MyFitnessPal to lose upwards of 2 pounds per weekWhy Alan counts calories, as well as his daily fitness regimen while working on big filmsHow being more diligent about his health has made Alan a more effective editor, husband, and fatherChanging his mindset to food becoming fuelEating "crunchy snacks" versus eating real foodA snapshot in a "day-in-the-life" of editing a giant tentpole feature filmLife on location and dealing with the grindAre the hours worth it? If not, what do we do about it?Finding your "why"Why making the right or wrong financial choices can have an impact on your healthHow to make sure there are healthy food options provided by catering, or how to adaptHow to replace unhealthy snacks with healthy onesUseful Links:MyFitnessPalOur Sponsors:GeekDeskLifespanG-TechThat StudioBoris FX GenArtsAdobeShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

Jessa Greenfield is the "better half" of Ben Greenfield Fitness and an invaluable resource when it comes to eating real food, making cooking easy, and raising a healthy family. In today's show we discuss practical ways to incorporate healthy snacks into a diet at work with minimal effort, how to replace processed meals and snacks with simple homemade recipes, and even how to cook right at the office!Topics of Conversation Include:Jessa's background living on a farm and growing up as an atheleteJessa's approach to finding balance in life with her family and "How to attain a healthy life without making it painful"Simple actionable solutions to make small changes to your dietHealthy snack replacements at the office that require zero preparationHealthy snack options that can be prepared right at work with 1 or two ingredientsBeing strategic about the timing of cheat mealsHow to make "energy balls" and energy bars, including a genius idea for a simple "avocado pudding"The different effects of different sweeteners and why it's better to make your own energy bars instead of Lara Bars and Clif BarsHow to prepare a full healthy meal right at the officeWhy Jessa doesn't use a microwave and how you can re-heat foods without one Our Sponsors:GeekDeskLifespanG-TechThat StudioBoris FX GenArtsAdobeUseful Links:Ben Greenfield FitnessThe Ben Greenfield "Inner Circle"My podcast with Spartan Race founder Joe de SenaSome great energy ball recipesTony Horton's "No Bake Shakeology Energy Balls"My microwave vegetable steamer at workShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

"There just aren't enough hours in the day" is no longer an excuse once you become "Asian Efficient." In this episode I speak with returning guest Zack Sexton of Asian Efficiency about AE's new 'Rituals' program, and we also do a deep dive into task management with my new favorite program on the planet - OmniFocus - and their product OmniFocus Premium Posts.Topics of conversation include:Up to 45% of the things we do every day are unconcious, and how to intentionally set more behaviors on "auto pilot" to increase productivityThe basics of establishing ritualsThe concept of decision fatigue and how it applies to post-production on a daily basisHow do you actually make something a habit?The concept of the "trigger" and the "reward"How many days does it actually take to form a habit?How to establish triggers to stop forgetting to do certain things on a daily basisAn example of establishing a healthy morning ritual How to establish a 10-minute morning stretching routineThe difference between 'rituals' and 'habits'How to manage tasks with OmniFocus Premium PostsHow OmniFocus changed my entire daily workflowNo longer having to remember anything thanks to the GTD methodUseful Links:Screenshot of the podcast review random drawing2006 Duke Study on daily habitsPodcast Ep 23 "Hacking Your Productivity" with Zack Sexton"Time to Make the Donuts" Dunkin Donuts CommercialPodcast Ep 31 "Managing Stress With HRV""The Power of Habit" by Charles Duhigg"How Are Habits Formed?""If This Then That"The Sitting SolutionNutréince MultivitaminPodcast Ep 33 "Rich Food, Poor Food" pt 1Podcast Ep 34 "Rich Food, Poor Food" pt 2Coach.meHabit RPGOur Sponsors:GeekDeskLifespanG-TechThat StudioBoris FX GenArtsAdobeShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

Health and wellness are seldom the first priority of large multinational corporations, but that's not the case with Adobe. In this episode I speak with Kris Herrera who is the Global Employee Services Manager for Adobe, and I also speak with Todd Kopriva who is the product manager for Adobe's visual effects and motion graphics applications which includes Adobe After Effects and its kin. We discuss what is wrong with most corporate cultures as far as their approach to health for their employees as well as the ways that Adobe is changing that.Topics of conversation include:Adobe's definition of "wellness"How Kris and Adobe have reshaped their employees' ability to eat healthy foods at the officeHow to avoid "burn out" by feeding yourself the proper fuelAdobe's Fitbit program for every one of their employeesTodd's strategy for racking up TONS of steps on the FiP Fitbit LeaderboardBuilding "awareness" by quantifying your activity and caloric intake (i.e. step 2)Todd's experience as an endurance athlete and ultra-marathon runnerTodd's realistic and practical approach to including steps into his daily routineHow increased activity can "loosen you up" and increase your ability to perform on the jobUsing standing desks, treadmill desks, and even elliptical bike desksIncorporating The Sitting Solution into your daily routineHow just standing all day is almost as unhealthy as sitting all dayKeyboard & mouse ergonomics as related to repetitive stress injuriesHow you can change the culture at your office to be more like Adobe'sIncorporating standing and activity into meetings to enhance group productivityOur Sponsors:GeekDeskLifespanG-TechThat StudioBoris FXGenArtsAdobeUseful Links:The Sitting SolutionMy podcast with the creators of 'The Sitting Solution'Adobe's list of health & wellness resourcesKris Herrera on LinkedInTodd Kopriva on TwitterShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

Paleo and Primal are popular buzz words in the health and fitness industry right now, but I think it's unfair to call them 'fads' as many people do, especially since these philosophies are designed based on millions of years of human evolution. My guest Mark Sisson is one of the godfathers of the paleo and primal diet and fitness movements, and we do a deep dive into living a 'primal lifestyle,' and we also dispel some of the myths and false atacks against this approach.*PS. My apologies for the scratchy audio quality throughout this show.Topics of discussion include:The purpose of 'The Primal Blueprint' and how we can reprogram our genes to burn more fat and become less dependent on medication to be 'healthy'Why the Paleo Diet is not a 'fad'What does "Going Paleo" look like?The mistake of just eating "real food"Why the Paleo diet was dead last on the list of US News & World Report's "Best Diets"The metaanalysis proving saturated fat is not a cause of heart diseaseThe long term health effects of going PaleoLearning how to become good at burning stored body fatHow changing your diet can help you avoid being "The Grumpy Editor"The "diseases of civilization" and how they stem from chronic inflammationMayonnaise is back with 'Primal Mayo'Taking a primal approach to activity and applying that to a sedentary lifestyleThe difference between exercise and constant activityThe benefits of short bursts of high intensity exercise like kettlebells and sprintingUseful Links:Mark's Daily AppleThe Primal Blueprint"Why Grains Are Unhealthy" by Mark SissonDr. McDougal's Comments referenced in the podcastPrimal Mayo at Primal KitchenLifespan Treadmills for DesksOur Sponsors:GeekDeskLifespanG-TechThat StudioBoris FX AdobeShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.

In this episode I have a conversation with Dr. Edison de Mello, CEO of the Akasha Center for Integrative Medicine and founder of the supplement company Akasha Naturals. We talk about the toxicity in our modern environment and food supply and why it's important to consider taking various supplements if you want to do more than just barely survive. We also talk a lot about the supplementation industry and why it's important to know where your supplements come from. Our conversation is mostly "big picture" but we do talk specifically about two essential supplements for those who want to thrive: Vitamin D and Omega-3 fish oils.Our Sponsors:GeekDeskLifespanThat StudioBoris FXAdobeUseful Links:Akasha NaturalsAkasha Naturals at the FiP StoreFiP Podcast Ep 07: Integrative Medicine, Pt 1FiP Podcast Ep 08: Integrative Medicine, Pt 2Fip Podcast Ep 18: The Science Behind Anxiety and DepressionLabDoor"What's In Those Supplements" from the New York Times"The Definitive Fish Oil Buyer's Guide" via Chris Kresser"The Crazy, True, And Scary Facts About the Supplement Industry" via Ben GreenfieldMy Nutritional Panel ResultsShow Credits:This episode was edited by Kristin Martin, and the show was executive produced by Kanen Flowers. We are a member of the THAT STUDIO podcast network.The music in the opening and closing of the show is courtesy of Dorian Cheah from his brilliant album ARA.