State of Health

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Kyle Koch aka @trottingsparrow on Instagram to talk about the benefits of bringing your movement practice to the outside world. I have been following Kyle’s Instagram page for around 3 years after hearing him speak at an online Embodiment conference. Recently, Kyle made a post saying that he would love to be in more dialog with anyone who is interested in order to refine his mental models. Dialog has a profound ability to generate insight, help better formulate ideas, push us to articulate concepts, find relevant metaphors and common ground or new direction through discourse and disagreement. I jumped at the opportunity and invited Kyle to come on State of Health. We discussed how complementary movement and natural settings can be but also the importance of using a specialized environment such as a gym to enhance your experience in nature. An important concept that Kyle also shared is the seasonality of training and how he affords the changing of the seasons to inform his personal movement practice. We finished off the conversation with Kyle explaining how to Sit Spot, the main core routines of nature connection.kyle@trottingsparrow.combaseglamprevivify.com/eventshttps://www.evolvemoveplay.com/Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Have you thought about incorporating seasonality into your training?You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy Bitcoin:https://shakepay.me/r/HNT0N6QLedn - https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by my Brazilian Jiu Jitsu Professor Gabriel Serra to talk about his experiences in training martial arts most of his life starting with Judo at the age of 9. Professor Gabriel holds a black belt in both Judo and Brazilian Jiu Jitsu. We talked about the similarities and differences of the two martial arts and how cross training between them improved his game. I also learned a little bit about the history of how these martial arts were developed.Professor Gabriel also shared how martial arts opened opportunities in his life that he would not have had otherwise such as moving to different parts of the world like the United Arab Emirates and now Canada.I also asked Professor Gabriel about how BJJ can be used to improve health and fitness. We talked about the various aspects of health such as physical activity, nutrition, sleep, environment, and social connections and their relationship with BJJ.So if all that sounds interesting then this podcast episode is for you.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like the subject of Brazilian Jiu Jitsu?You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I have compiled the best clips from the State of Health podcast in 2021. There were a wide variety of topics covered such as personal training, nutrition (particularly about saturated fat and risk of CVD), emergency resuscitation, Wim Hof breathing, back pain and vitamin D. Some episodes were recorded solo while others were interviews with other coaches, clients and doctors. Please enjoy and best wishes for 2022.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — What was your favourite episode from 2021?Time codes0:15 - Intro1:18 - Top 2 Benefits of Working with Personal Trainers2:10 - Trainer Focus for Long Term Success3:23 - Value of Progress Photos4:21 - Diaphragmatic Breathing6:58 - Saturated Fat and Risk of Cardiovascular Disease9:03 - PUFA vs SFA for Coronary Heart Disease11:40 - Summary and Minnesota Coronary Experiment21:49 - Diet Heart Hypothesis26:29 - Triglyceride Transport in Bloodstream30:41 - Metabolic Syndrome is the Biggest Risk Factor for Heart Disease32:59 - Animal Fat vs Seed Oils My Opinioin35:13 - My Lipid Panel from Canadian Health Measures Survey37:04 - Likelihood of Resuscitation Success40:08 - When NOT to Resuscitate43:32 - Tiers of Medical Care46:06 - Sympathetic Nervous System and Innate Immune Response Defined 50:59 - Experimental Endotoxemia Explained53:39 - Overcoming Back Pain by Trusting the Process1:05:15 - Bio Psycho Social Model of Back Pain1:08:13 - Vitamin D Essentials1:13:47 - OutroYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Dr. Ryan DeBell to talk about his experience with low back pain and the lessons he’s learned. Ryan earned a Master's Degree in Sport & Exercise Science and a Doctorate in chiropractic while attending the University of Western States. After graduating from post secondary school, Ryan started Movement Fix, his platform designed to be a place where you can learn to become a master of your body. He’s got lots of free resources that you can check out at themovementfix.com including written articles, videos and podcasts. Before getting into back pain, Ryan and I exchanged stories about our experiences with post secondary education as we both have a Masters degree. After that Ryan described how his back gradually got worse due to a variety of contributing reasons including spending a lot of time sitting in class during chiro school or getting back manipulations as part of his learning and doing a lot of heavy CrossFit workouts with bad form.We talked about the important lessons he learned throughout his 4 year journey of fixing his back such as taking a long-term approach and understanding that there are no quick fixes that make pain go away. We also discussed the importance of identifying and avoiding repetitive movement and how that can be taken too far.We tackled the how and why questions for back pain. Ryan described some of the common mechanisms in the body which are responsible for sending pain signals to the brain covering how back pain occurs and we discussed how pain is just a message or information provided by the body to indicate that something is wrong and needs to be addressed covering why back pain occurs.Lastly, we finished the podcast discussing the utility of loaded back flexion through the Jefferson Curl, an exercise which Ryan has been critical of in the past. We talked about the importance of context when selecting exercises for training.So if all that sounds interesting then this podcast episode is for you.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like hearing Ryan’s story and would you like to see him back on the pod?Time codes0:15 - Intro2:48 - Podcast begins4:14 - Experience with post-secondary education13:08 - Ryan's back pain experience26:22 - Listening to your body and changing to long-term thinking29:09 - Advice for people with hard labour jobs34:25 - Managing your expectations and addressing mental red flags36:27 - Unload the weight and start from zero39:41 - Developing your homunculus46:15 - Is more force always better? What is your goal?50:04 - Focus and attention over effort and intensity56:36 - How does back pain happen? Why does it happen?1:06:35 - Updated thoughts on Jefferson Curl exercise1:17:42 - Ryan's question for me1:22:53 - Learn more about Dr. Ryan DeBellYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast, I am joined by my wife Doctor Carly Willemsma. We had a brief discussion about the all important end of life decision whether to get resuscitated and what to take into consideration if you want a Do Not Resuscitate order. Dr Willemsma did a great job sharing her knowledge and experience about the topic and I am certain you will find value from listening to this episode.If you have any questions or comments and need some clarification, please send me a message at newsletter@jmartfit.comConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comTime codes0:00 - Intro1:09 - Start of episode2:10 - Adrenaline of working in the Emergency Department3:18 - Frequency of trauma cases in the Emergency Department4:19 - Running a code 6:11 - Context about success with resuscitation of patients9:20 - Would you ever not want to receive resuscitation13:38 - Why everyone should think ahead about resuscitation15:28 - What is the quality of life that you are willing to continue with?17:27 - Different levels of medical intervention and DNR orders20:01 - Negative connotation of Do Not Resuscitate label22:42 - Allow Natural Death, replacement for DNR25:12 - How to ensure your DNR order is followed28:35 - OutroReferral LinksWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Watch the episode on YouTube at @ https://youtu.be/XD2GsZN5URwOn this episode of the podcast we are going to learn about an infamous experiment from the late 60s early 70s called the Minnesota Coronary Experiment. This was an intervention diet trial where the investigators studied nursing home and mental hospital patients by altering their diets to reduce saturated fat consumption but increase consumption of corn oil rich in omega-6 polyunsaturated fatty acids. This study is infamous because it was an extremely large and well controlled study designed to provide indisputable evidence to support the diet-heart hypothesis. However, when the results of the trial went against the expectations of the investigators, the data was set aside and never fully published till 2016, almost 40 years later. Read the whole article for yourself:https://www.bmj.com/content/353/bmj.i1246Here is my review of the 2016 analysis of the Minnesota Coronary Experiment data in British Medical Journal. In summary, the data clearly indicates that changing one’s diet by replacing saturated fats with seed oils rich in omega 6 PUFAs does reduce blood cholesterol levels but does not reduce the risk of death from coronary heart disease or all cause mortality. The evidence shows a clear association between lowering blood cholesterol levels and increasing risk of death from all causes, specifically in experiment participants who were enrolled in the study the longest (1 to 4 years). This association was more strongly correlated in the subpopulation of participants who were over the age of 65. The authors speculate that one possible explanation for the lack of benefit from PUFAs is their increased susceptibility to get oxidized. Therefore, the net effect of increased PUFA consumption produces unfavourable results because of the wide range of biochemical consequences oxidization presents. Ultimately, the Minnesota Coronary Experiment is the largest study of its kind with rigorous controls and included patient populations such as women and people over the age of 65 not usually seen in similar trials. I think it’s the best evidence we have available to judge the validity of the diet-heart hypothesis and in my opinion the results of the trial clearly go against the model. I don’t think there is a benefit to high omega-6 PUFA consumption especially if we consider that historically humans have only consumed about 2-3% of total calories from PUFAs. If any of what I’m saying does not make sense and you need clarification, please leave a comment or send me a message at newsletter@jmartfit.comIf you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasicsConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Time codes0:00 - Intro1:04 - Brief summary of 2016 BMJ publication3:25 - Start of podcast4:22 - Brief summary of previous 2 episodes about similar topics9:08 - Minnesota Coronary Experiment intro10:41 - Washington Post article about MCE16:46 - What is the diet-heart hypothesis?18:51 - Another instance of unpublished data19:40 - MCE details and recovered files22:03 - MCE Methods27:57 - MCE Results39:42 - MCE Discussion42:37 - MCE Strengths and Limitations47:13 - My summary and conclusion48:26 - OutroSupport this podcast at — https://redcircle.com/state-of-health/donationsMusic: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Watch the episode on YouTube at @ https://youtu.be/kBaBambhZS4On this episode of the podcast I’ll be talking about what my training looks like currently and answer some questions I’ve received about training and nutrition. For the training update part of the podcast I share some cool resources that I’ve been using for general stretching and middle split training and I have a really useful handstand tip that’s been helping me a lot to finally feel balance in my hands. For the questions part of the podcast I elaborate on how to think about alternating high volume and high intensity training blocks for muscle building, talk about what to do if chin ups are hurting your elbows and finally at the end I go through a scientific journal article to answer the question of is saturated fat bad for your heart. If that sounds interesting then this episode is for you.If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasicsConnect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Facebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Music: https://www.bensound.comSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast I am rejoined by my friend Alex to talk about her recent experience with doing a 12 week muscle building program. I helped Alex with programming the workouts during the 12 weeks as well as give some basic nutritional guidance to promote muscle hypertrophy. If you’re interested, check out the first episode of the podcast where Alex and I talked about the 3 key principles of muscle building. I wanted to talk to Alex after the program was over to review and analyze the process and results of the program.Alex and I specifically talked about her initial state of mind and level of commitment going into the program and how it fluctuated throughout the 12 weeks she was doing it both for the physical training and adherence to the nutritional plan. We also talked about the key variables she was tracking and how she measured them. Also, what was her biggest obstacle to success? What results did she have at the end of 12 weeks? And what were her biggest lessons?I also did a written summary of what we talked about in the podcast which you can find through my Medium page athttps://jmartwrites.medium.com/---If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program athttps://subscribepage.com/bodybasics---Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/Facebook page - https://fb.me/jmartmovesMedium page - https://medium.com/john-mart---Support J-Mart (Affiliate links)Kits - https://kit.co/jmartfit---MusicBebop Rain by Colin Shaddick & Roger Nicholls is licensed under a Attribution-Noncommercial-No Derivative Works 3.0 United States License.https://freemusicarchive.org/music/Colin_Shaddick__Roger_NichollsSupport this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com