The Dr. Ward Bond Show

EP 62 - Morning Altars: 7-Step Practice to Nourish Your Spirit Through Nature, Art & Ritual

Learn how incorporating the natural world into the everyday encourages positive well-being, even with the simplest of the earth’s gifts.“Morning altars” are colorful mandalas that combine nature, art, and meditation. These stunning pieces of art are a peaceful and creative avenue to express gratitude for nature, to practice mindfulness, and to add meaning to daily life.

In his new book, Morning Altars: A 7-Step Practice to Nourish Your Spirit through Nature, Art, and Ritual, author Day Schildkret guides readers through the creation of morning altars, a seven-step process that includes wondering and wandering, place meditation, clearing space, creating, gifting, walking away, and sharing his art with others.

Day joins Dr. Bond to share insights from his book, as well as how incorporating the natural world into the everyday encourages positive well-being, even with the simplest of the earth’s gifts.

EP 61 - Benefits of Sex Hormones in Treating Fibromyalgia

Dr. Jacob Teitelbaum discusses how fibromyalgia can be addressed effectively by optimizing the hormones in the body.According to the National Fibromyalgia Association, fibromyalgia is one of the most common chronic pain conditions.

The disorder affects an estimated 10 million people in the U.S. and an estimated 3-6 percent of the world population. While it is most prevalent in women (75-90 percent of the people who have fibromyalgia are women), it also occurs in men and children of all ethnic groups.

According to long-standing research and his personal work with treating chronic pain, Dr. Jacob Teitelbaum says fibromyalgia can be addressed effectively by optimizing the hormones in the body; particularly the "sex" hormones of estrogen, progesterone and testosterone. By doing this, you restore the body's energy production capabilities. 

Dr. Teitelbaum warns that physicians should treat individuals uniquely, based on symptoms -- not necessarily on what blood work shows hormone levels to be. 

Listen in as Dr. Teitelbaum joins Dr. Bond to share more about this approach to treating fibromyalgia, as well as his S.H.I.N.E. protocol.

EP 60 - Room-by-Room Flu Prevention for Unwanted House Guests

If just one person in your household comes down with the flu, it can just take a few hours for it to spread to everyone.Can you believe it’s already time to prepare for another flu season?

It feels like we just wrapped up the last one, but the Centers for Disease Control and Prevention (CDC) says it’s time to prepare for the 2018-2019 flu season now, especially coming off of a horrible season that killed more children than any other non-pandemic year on record.

Dr. Bond's guest, Dr. Ken Redcross, board-certified internal medicine physician and author of Bond: The 4 Cornerstones of a Lasting and Caring Relationship with Your Doctor, says if just one person in your household comes down with the flu, it can just take a few hours for it to spread to everyone. In fact, it only takes one sick person’s cough to spread 2,000 virus-laden droplets into the air.

Having a strong immune system is key to protection and keeping it clean from the inside out, including your environmental surroundings, can make the difference in whether or not you will catch flu.

Dr. Redcross joins Dr. Bond to explain how tackling influenza room-by-room in your home can keep those unwanted house guests (aka: germs) from invading your space and thus lower your chances of getting sick this season.

He also provides tips on what you can do to prevent the flu in the kitchen, living room, bathroom and bedroom (e.g. flu-fighting foods, natural disinfectant and antibacterial wipes, one-use paper towels and bedding).

EP 59 - Canines on Cannabis

Would Sparky benefit from some cannabis?Dr. Carol Osborne sees cannabis products being used for pets just as they are used for humans. It can stimulate or numb receptors for different situations.

Dr. Osborne notes that cannabis isn’t approved for animal use by a veterinary authority, but that doesn’t stop holistic practitioners and pet parents from using CBD products on their pets. 

Since the products aren’t regulated, there’s no telling what exactly is in the vial, capsule or biscuit. Trying multiple brands may be necessary to get the desired result in your pet. The concentration may vary.

While there are no published studies of cannabis killing a pet, Dr. Osborne suggests starting with a very low dose and increasing the dosage in small increments.

Listen as Dr. Osborn joins Dr. Bond to discuss the ins and outs of cannabis for canines and kitties.

EP 58 - Be in Control of Your Moods, So They Don't Control You

Improve mild mood symptoms with herbal tinctures.Sara-Chana Silverstein endorses lifting your mood with herbs.

We already use herbs in cooking and teas, like parsley, mint and cilantro. Using herbal tinctures means you can get the benefits of herbs on the go.

Sara-Chana has herbal recommendations for those who need a bit of a boost.

• Mild depression: Rhodiola is an adaptogen that helps the body adapt to life stresses.
• Anxiety: Passionflower and valerian may ease anxiety. Kava is often used for tense muscles. Blue vervain lessens cortisol levels from panic attacks.
• Insomnia: Lemon balm or passionflower at dinner can help with insomnia. Dose once or twice more before bed.
• Stress: Skullcap may help calm back-to-school nerves without grogginess. Linden is calming and aids digestion. Catnip is soothing after school.

Sara-Chana advises speaking with your doctor if you are seeking treatment for a chronic or moderate condition.

As a bonus tip, Sara-Chana recommends lowering cortisol through random acts of kindness. They help you control your mood and don’t cost a thing.

Listen as Sara-Chana joins Dr. Bond to share how to boost your mood with herbal tinctures.

EP 57 - Cognitive Behavioral Therapy: Train Your Brain to Overcome Challenges

Take simple steps today to retrain your thinking.Dr. Mike Dow believes in harnessing the brain’s power to become the best version of yourself.

Cognitive behavioral therapy (CBT) changes the way you think and act. The fears you choose to face, relationships you choose to cultivate or not shape how you think.

Dr. Dow endorses journaling your thoughts so you can see the changes you make. You can set your brain’s default position from pessimism to optimism. This is especially helpful with social media, as we sometimes compare our lives to the highlight reels we see from others online.

3 Simple Tips

1. Watch your thinking. Talk back to your negative thoughts. You've done many things well in your life, overcoming challenges along the way.
2. Look at how behaviors and actions have the power to train your thinking. Every goal can be broken into small steps.
3. Remember you are training your brain in what you choose to do every single day.

Listen as Dr. Dow joins Dr. Bond to help you reframe your thinking and retrain your brain.

EP 56 - Healthy International Travel Tips

Stay fit and healthy while making the most of international travel.Carolyn Scott-Hamilton has tips and tricks for healthy international travel.

The most important thing is to stay hydrated, especially when you’re flying. Reduce cramping, fatigue and jet lag by drinking plenty of water. Get bottled water because the water in your hotel room may leave you bloated.

Take vegetable packets so you’re not caught without something you can consume. Rich meals may not contain the veggies your body needs.

Get in some fitness. Pack your sneakers and walk everywhere you can.

Bring snacks that are good for you. Save money and ease up on calorie-rich breakfasts by eating your own snacks. Skip liquid-based nourishment so you can bring it on the plane.

Combat jet lag with a few simple steps. Set your watch to your destination before your flight leaves. Wind down and try to sleep on the plane. A sleep mask and earplugs may assist your rest. Stay up as late as you can after arrival to acclimate to the new time zone.

Listen as Carolyn joins Dr. Bond to prepare you for your next adventure.

EP 55 - Understanding Suicide

Learn more about suicide and how you can help a friend in need.George Vernadakis of Everyday Health saw the suicide statistics and had to do something about it. Everyday Health published an extensive report about suicide risk factors and how to help.

Self injury deaths (overdose and suicide) are higher in Americans than those caused by diabetes. Suicide rates are climbing.

Suicide is complex and rarely has just one contributing factor. Financial trouble, illness, relationship difficulty and substance abuse play a role. Social media may be a factor among younger people, leading them to feel isolated and depressed.

Red Flags

• Expressing feelings of hopelessness or isolation
• Extreme mood swings
• Worrying about being a burden to others
• Changes in sleep habits
• Substance abuse

The red flags may be subtle and may not all be present. Keep communication open with the person who is enduring some trouble.

Listen as George joins Dr. Bond to discuss the latest findings on suicide and how to help when a friend may be in need.

EP 54 - Negative Effects of Blue Light & How to Combat Them

Eliminate blue light in your bedroom and improve your sleep.Sleep expert Dr. Michael Breus knows that better sleep occurs when your bedroom isn’t a “blue light” special. 

In this case, blue light is in the 450 to 480 nanometer range of frequency. Lightbulbs have some degree of blue light frequency. Devices emit blue light without software that adjusts the frequency. 

Blue light can turn off the melatonin faucet in the brain. Melatonin is your body’s natural sleep aid. This is especially challenging with teens, whose circadian rhythm already wants to stay up late.

Dr. Breus recommends F.lux free software for your laptop to change your color temperature at night. The nightshift setting on your phone just reduces the brightness, not the blue light. Lutein and zeaxanthin supplements support macular health to lessen the effects of blue light.

Listen as Dr. Breus joins Dr. Bond to share tips on reducing blue light and getting a better night’s sleep.

EP 53 - My Struggle with Yo-Yo Diets & Childhood Obesity

Turn trauma into triumph, eliminate processed foods and work to heal yourself.Fitness coach Shanna Ferrigno struggled with childhood obesity. Her father, Lou, was a body builder and actor. His return to bodybuilding competitions during her youth turned her family into a business.

While eating clean food, Lou was emotionally unavailable during his training. Shanna missed the connection with her father. She turned to processed foods for consolation because healthy foods were associated with her dad’s distance.

Getting educated on ingredients in processed food helped Shanna change her mindset. If your great-grandmother didn’t eat it, eliminate it from your diet.

Shanna believes in turning trauma into triumph. 

Listen as Shanna joins Dr. Bond to share how she overcame childhood obesity and escaped yo-yo diets to reset her life.

EP 52 - 3 Pillars of Healing: Foods, Movement & Mindset

Use the three pillars of healing to get your life back on track.Motivational speaker and fitness trainer Danette May believes that small hinges move big doors. Huge changes can’t take place overnight, but implementing small changes over time has great impact.

Danette’s personal journey started with the loss of her son during childbirth. A divorce and significant financial impact followed. She could choose to let life happen to her or co-create the life of her dreams.

You can take control of your life.

Danette recommends three pillars of health.

1. Healing foods: Choose foods that will give you the energy you need to face the day. Consume fresh produce at least once per day. The decision to eat something fresh will make other decisions for your health easier.
2. Healing movement: There’s no need to complicate life by jumping onto the latest fitness fad. Find something you enjoy and do it. Change your mental and physical state through movement.
3. Healing mindset: The brain is very powerful. Visualize change and things going right.

Listen as Danette joins Dr. Bond to share her journey to take her life back.

EP 51 - Hormone Balancing & Gut Healing with Herbalism

Herbal medicine is a natural option to remedy some ailments.Jovanka Ciares left the entertainment industry behind when she discovered herbal treatments for personal ailments. This led her to a new life as an herbal medicine practitioner.

Jovanka looked healthy and fit on the surface during her industry days, but her body was suffering. Reducing stress and using food as medicine set her on the road to healing.

Trying culinary herbs for treatment is fairly safe. Ginger may reduce the symptoms of IBS. An Ayurvedic blend of cumin, fennel and coriander may support gut health.

Adaptogens are calming herbs that won’t put you to sleep. Ashuaganda has relaxing qualities and can support thyroid health. A tincture of rhodiola may also ease your worries

Jovanka recommends keeping a journal of the herbal treatments you use and their effects. Increasing your vegetable consumption and reducing sugar intake also makes a difference.

Listen as Jovanka joins Dr. Bond to share how herbs and dietary changes improved her health.

EP 50 - Faith & Fitness of a World Champion

Life's challenges can lead to changes that bring happiness and success.Janine Avanti was an award-winning, high-speed water skier. After a crash that essentially ended her career, her athletic focus shifted to fitness.

Competitive since childhood, Janine found athleticism as a fun way to burn off excess energy. High-speed water skiing requires special equipment to handle the speed, along with a thrill-seeking nature.

The loss of a fellow high-speed skier led Janine to follow a different path. She felt blessed that she’d made it through so many competitions alive. She has since won many awards as a fitness model. Janine now works as a fitness coach, helping people change their lifestyles for healthier living.

Janine’s faith keeps her grounded as she faces life’s challenges.

Listen as Janine joins Dr. Bond to share her story of resilience and her empowerment through faith. Janine also shares tips for healthy thinking.

Encore Episode - Life, Def Leppard & Beyond

Phil Collen, well-known musician of Def Leppard, is disputing the cliche of being part of a "sex, drugs and alcohol" industry with his vegan and alcohol-free lifestyle.Phil Collen, well-known musician of Def Leppard, is disputing the cliche of being part of a "sex, drugs and alcohol" industry with his vegan and alcohol-free lifestyle. 

Starting as a vegetarian for moral reasons 35 years ago, Collen has been a vegan for the last six years and attributes his diet and exercise regimen to his great health.

At nearly 60 years old, Collen says "I actually feel like Superman."

Collen joins Dr. Bond to discuss his journey to a healthy existence, including his favorite go-to foods and workouts. Collen also shares his road to success and information about his other ventures such as new rock n' soul quartet, Delta Deep.

EP 49 - Overlooked Pain: Trivial Aches & Pains Could Lead to Serious Problems

Trivial aches and pains can lead to serious problems.An alarming number of people suffer from pain. Pain is an indicator that something is wrong. How do you know when you need to see a doctor?

Dr. Christine Horner suggests you visit a doctor for chronic or severe pain. Minor, short-lived pain may be treated with home care alone.

Most people overlook a few types of pain. Neck pain can result from hunching to use devices. Gardening may contribute to back pain. Plantar fasciitis or runner’s heel can occur from athletics in non-supportive shoes or lack of stretching.

Dr. Horner recommends natural remedies to improve train. Reducing overall inflammation with the Mediterranean diet can ease your overall pain.Turmeric and ginger have anti-inflammatory properties.

Listen as Dr. Horner joins Dr. Bond to discuss when you should pay attention to aches and pains, and how to reduce overall inflammation.

EP 48 - It’s Grief: The Dance of Self-Discovery Through Trauma & Loss

Don't let grief get the best of you.Grief is felt physically, emotionally and spiritually. Loss, fear and trauma all trigger grief.

Therapist Edy Nathan experienced such grief that she decided to write a guide for those facing grief.

We all have masks that we wear to cover grief. Many people try to avoid the process. It can be healthier to befriend grief and learn from it.

Think about forgiveness as you consider your own trauma. Forgiveness doesn’t mean you forget the event and the lessons that surround it.

Listen as Edy joins Dr. Bond to share how to grow from grief.

Encore Episode - Train Like a Celebrity & Look Like a Star

Corey Calliet’s cutting-edge personal training style, known as “The Calliet Way”, pulls from athletic strength and conditioning techniques and professional bodybuilding fundamentals.Corey Calliet’s cutting-edge personal training style, known as “The Calliet Way”, pulls from athletic strength and conditioning techniques and professional bodybuilding fundamentals.

Not only does Corey’s unique method shape an aesthetic body for his clients, it trains them to meet high physical demands and function at an elite level. His ability to transform both mind and body makes him highly sought after by celebrities, professional athletes, and those requiring drastic changes to their physique.

In addition to training the stars and everyday people, Corey is a motivational speaker and a passionate advocate for the fight against childhood obesity.

Listen as Corey joins Dr. Bond to share some of his celebrity stories, as well as explain his training techniques.

EP 47 - Get the Facts: Checking in with Your Gut

There may be a natural treatment for your digestive troubles.One hundred million Americans experience digestive issues. Gut complaints are a major reason people see a physician.

Dr. Michael Murray advocates for natural approaches to many of these functional complaints.

Many people turn to probiotics for digestive complaints but they do not digest food. Probiotics support the health of the digestive system.

Digestive enzymes aid with gas, bloating, indigestion, constipation and diarrhea. They work best when consumed just before or during a meal. Digestive enzymes break down larger food particles into smaller bits that can be more efficiently utilized by the body.

Listen as Dr. Murray joins Dr. Bond to explain what your body needs to address common digestive problems.

EP 46 - Mind-Wandering Stress Could Lead to Unnecessary Rx

Natural remedies can help quiet your stressed mind.Our minds tend to wander at least half of the time. A wandering mind is thinking about other things, not the task at hand. Most of those wandering thoughts are spend on negative things.

Herbal pharmacist David Foreman classifies negative mind wandering as stress. Digestive disorders, headaches, muscle tension, short-term memory loss, immune issues and heart disease can be impacted by stress. Prescription medication is designed to treat these symptoms, but those medications do not address the source.

It’s hard to stay focused when you’re overwhelmed with worry.

Practicing gratitude, mindfulness and prayer can aid with the stress.

Supplements for Relaxation

• Zembrin - 25mg dose taken in the morning works within two hours and helps you stay calm and relaxed without drowsiness
• Rhodiola - helps the body adapt to physical and emotional stressors, supports your overall mood
• Passion Flower - aids with insomnia and very anxious moments, causes drowsiness

Listen as David joins Dr. Bond to share tips on dealing with stress naturally and avoiding unnecessary medication.

EP 45 - The Perfection Detox: Tame Your Inner Critic, Live Bravely & Unleash Your Joy

Allow yourself the opportunity to be imperfect and experience more joy in life.We hold ourselves to high standards. Sometimes, we elevate those standards to impossible ones. The desire to have something be perfect feeds anxiety and leads to procrastination.

Petra Kolber says it’s time to stop listening to that inner critic who makes you feel like it’s not worth it if you’re not perfect.

The feeling may not ever go away. Awareness of the inner critic who bars you from doing your best work will help you catch it faster. It takes work to get past the negative self talk.

When you own imperfections, they lose their power over you.

Exploring your potential shuts up the critic. 

Listen as Petra joins Dr. Bond to share doable steps to cultivate your joy and silence the inner negativity.

EP 44 - Mindfulness in the Home

A happy home starts with self-love and mindfulness.When you think about yourself, are you being kind?

Anna Lozano and Lindy Sood advocate for positive self-affirmations.

Affirmations are a stream of thought. They typically begin with “I am.” It’s better to think positively, choosing what follows “I am” to be self-affirming. You must love and value yourself.

Mindfulness can transform your home. Positivity and joyfulness in the moment creates a more loving household. Be aware of all of your senses without judgment.

Massive change can happen when you turn those negative thoughts around. Encourage children to practice positive affirmations as well.

Listen as Anna and Lindy join Dr. Bond to share how mindfulness and affirmations produce a happier home.

EP 43 - Finding Love: Authentic Dating in the Real World

Find the right love match.If you’re looking for love, maybe it’s time to look in the right places.

Kailen Rosenberg developed a test to reveal who people really are. Her goal was to help people make authentic connections.

Learning to love yourself will make it easier for you to approach a relationship with honesty. You deserve the happiness and healing love can bring.

Kailen points out that baggage doesn’t make a person bad. In fact, addressing baggage can prompt awakening and healing. You do yourself and potential mates a disservice by not working on yourself.

Kailen’s test is part of her social network, The Lodge Social Club. The goal is finding the right mate, not "hooking up."

Listen as Kailen joins Dr. Bond to share how she’s helping people find love via their authentic selves.

EP 42 - Wasted Days & Wasted Nights: The Freddy Fender Story

Freddy Fender rose from poverty to musical success, battled addiction, and found peace through religion.Fame can be amazing. However, many famous people get caught in the trappings of addiction.

Tammy Lorraine Huerta Fender tells the gospel truth about her father, Freddy Fender. Known as the King of Tex-Mex, Freddy wanted the whole truth of his life to be honestly shared.

Freddy was a Mexican-American singer who rose from the depths of poverty, breaking free from a life spent picking cotton and rising to a life spent picking guitar. In his youth, in 1956, he was the first to record and sing Spanish rock and roll; he was known as the “Mexican Elvis” and called “El Bebop Kid.” In the mid-1970s, Fender would become famous literally overnight as a rock ‘n’ country megastar with his first two monster hits “Before the Next Teardrop Falls” and “Wasted Days and Wasted Nights.”

Instantaneously, his records crossed over the Billboard country charts into the rock and pop charts, each rising to No. 1. He was given a Country Music Association award for “Single of the Year” and an Academy of Country Music award as “Most Promising Male Artist” in 1975. His voice and charismatic personality also made him a nationwide television celebrity in the ‘70s and ‘80s.

During his last 21 years of sobriety, Freddy sought spiritual redemption, practiced forgiveness and made amends in his daily life; he came to lead by example with the aid of his higher power Jesus Christ. Freddy Fender was known to millions of people across the world as “an ordinary man who had extraordinary God-given talents.”

Listen as Tammy joins Dr. Bond to share her memories of her father’s life of adversity and redemption.

EP 41 - The Importance of Nutrition in Cancer Care, Part 2

One thing you can control during cancer treatment is your nutrition.There are so many uncontrollable elements when one undergoes cancer treatment.

Jessica Iannotta advises that the one thing that a patient can control is nutrition. Consuming nutrient-rich foods that the body can tolerate can improve cancer treatment success.

Nutritional tips for cancer patients:

1. Eat small, frequent meals. This allows for continual energy and reduces the distress on the digestive system during chemotherapy.
2. Seek out a nutrition partner via your local cancer center. A registered dietitian on-site might help you develop a personalized nutrition plan. The letters CSO indicate a certified specialty in oncology nutrition. Every medical center has someone who can aid with a nutrition plan.
3. Keep a food diary. This makes it easier to track what works for you. Share your findings with your dietitian.

Listen as Jessica joins Dr. Bond to share nutrition tips for cancer patients.

EP 40 - The Importance of Nutrition in Cancer Care, Part 1

Nutrition matters in cancer treatment.Nutrition matters before, during and after cancer treatment.

Susan Bratton advocates for nutritional integration in cancer treatment after losing a close friend to brain cancer. Her friend was told nutrition doesn’t matter. She dove into research, finding evidence-based nutritional impact. She left her Wall Street job to found her own oncology nutrition company.

There is no structure in place in the healthcare delivery system to pay for nutritional counseling and intervention.

Poor nutrition impacts a cancer patient’s response to treatment. Malnourished patients have higher rates of toxicity and complication. These impact how well the treatment works. Cancer and its treatment cause nutrition-related side effects.

A simple way to start addressing nutrition is with the Mediterranean diet. Susan modifies this diet based on individual patient needs.

Managing nutrition is something proactive that cancer patients can do to support their healing.

Listen as Susan joins Dr. Bond to share how nutrition impacts cancer recovery.

EP 39 - How to Build a Wellness Routine that WORKS

Fill your wellness bank in the first 90 minutes of the day.There’s a lot of talk about what you should do for your health. How about a wellness routine that actually works?

Sophie Ulliano recommends four parts of a wellness foundation.

1. Mindfulness. Start each day with meditation or prayer. Offer up an intention for the day.
2. Nutrition. Eat a diet that is primarily plant-based. Morning smoothies are a great way to consume many plants at once.
3. Fitness. Get 40 to 60 minutes of moderate to intense exercise every day.
4. Self care. It’s easy to put yourself last. Take leisure time to care for yourself.

Don’t set yourself up to fail by overwhelming yourself. Reframe the changes so you think about wellness like a bank account with these four parts. Put small yet equal amounts of attention into your wellness account every day. You may not want to do these things every day but your body will thank you.

Listen as Sophie joins Dr. Bond to share how you can fill your wellness bank in the first 90 minutes of your day.

EP 38 - Detox Your Mind

Take the time to detox your mind and improve your health.You know you should take a few minutes to sit still, but the demands and distractions of modern life make it difficult. Meditation can help you gain focus. You just have to figure out how to work it into your life.

Sukey and Elizabeth Novogratz say that if you’re breathing, you’re halfway to meditation. The other half is paying attention to your breath.

Misconceptions about meditation may keep you away. You don’t have to sit for hours, be perfectly still or clear out all of your thoughts. It’s okay to acknowledge your thoughts.

You may think you need to worry about things or that you can control the universe with your thoughts. Obsessive thinking creates stress. Meditation allows you to observe your thoughts and make decisions about them.

Detoxify your thoughts with these simple steps:

• Sit comfortably.
• Close your eyes.
• Take four deep belly breaths. (Inhale for three counts, exhale for three counts.)
• Keep your mind on your breathing but notice when the thoughts come.
• Start by meditating for two minutes. Slowly increase your time on a daily basis.

Listen as Sukey and Elizabeth join Dr. Bond to share how to meditate on a busy schedule so you can detoxify your thoughts.

EP 37 - The Reset Plan: Find Health & Fitness Success

Reset your mind, walk through your fears, and find health and fitness success.Shame and trauma affects people of all races, backgrounds, genders and financial statuses. Walking through that shame and trauma will get you closer to your life and fitness goals.

Shanna Ferrigno believes that excuses keep people from confronting the pain that is often not their own.

Life is not a sprint. It’s a marathon. Change doesn’t happen overnight. It also requires participation on your part to find success with any change.

Shanna believes in setting a goal and finding a midpoint between where you are and that goal. That midpoint should be a place where you would feel happy with your progress.

Listen as Shanna joins Dr. Bond to give tips for fitness success, discuss her new book, and share what it was like to build Ferrigno Fit with her father.

EP 36 - Glow15: Science-Based Plan to Lose Weight & Invigorate Life

Strategize your consumption of fats and carbs.Naomi Whittel heard of autophagy a few years ago. Since then, it’s become the focus of her book.

Autophagy means “self eating” in Greek. Your cells have a process that eat away cellular debris, recycle what’s unnecessary, and replace old cells with healthy cells. The foods you eat dictate your autophagy.

One of the key principles of Glow 15 is having healthy fats first and carbs last. Choose carbohydrates with high fiber content. Consume fats in the earlier part of your day. Use those carbs wisely to give you a boost of energy later in the day.

Naomi has personal experience with an autoimmune disorder that affected her skin. She learned that good fats improved her eczema. Healthy fats also help with weight loss.

Deprivation is not the answer to autophagy and overall health.

Listen as Naomi joins Dr. Bond to share how her life has been affected by the tenets of Glow 15.

EP 35 - The State of Sugar & How to Defeat It

Find out about the state of sugar and how to defeat it.If you have a sweet tooth, know that you are not alone.

One bite of your favorite treat leads to a second bite, followed by a third.

Founder of Sweet Defeat Arianne Perry points out the importance of recognizing the difference between hunger and cravings. It’s fine to enjoy the sugars in fruit and dairy. The trick is that the modern diet is packed with unnecessary sugar.

Treat sugar as more of a reward. Don’t add sweets to every meal. A high sugar diet is detrimental to your health.

Arianne advocates for gymnema, an herb that helps in that sugar craving moment. She created Sweet Defeat, a mint containing gymnema that curbs that craving.

Correcting your diet will help with cravings as well.

Listen as Arianne joins Dr. Bond to share the truth about sugar and to advise on limiting your sugar intake.