031: Mastering Recovery via Self-Reflection, Biofeedback, and Plant Medicine with Luis Palomeras


We have a really unique and special episode for you today: we’re sitting down with entrepreneur, health coach, mental health advocate, and athlete, Luis Palomeras! Not your average triathlete, he has a weightlifting and bodybuilding background and is now an endurance athlete, and he joins us today to detail the fascinating journey that led him to not only physical optimization but spiritual and mental mastery too. In this powerful conversation, we highlight how his recovery process was something he originally approached to improve his athleticism and sleep cycle and turned out to be the ultimate way to support his mental health, after a divorce and several difficult mental health episodes left him yearning for answers. We cover some epiphanies he had through plant medicine ceremonies, how mastering recovery needs to come first in order to maximize performance (and not the other way around), and ways to engage curiosity and non-judgment to support the synergy of the 4 pillars of mind, body, spirit, and energy. Jam-packed with tools and hard-won insights into the ways that we navigate our inner and outer landscape when it comes to performance, Luis answers all our questions with frankness, expertise, and a healthy dose of joy. This is one conversation you don’t want to miss, so whether you’re looking for physical optimization or mental development, we hope you join us to hear from today’s truly inspiring guest!

 

Key Points From This Episode:

  • Luis kicks us off with a video introduction of himself and his pursuit of authenticity.
  • Mental health; his most important lesson in training and recovery building up to Ironman.
  • How his nervous system used to be sitting in fight or flight at any moment of the day. 
  • That you can become too attached to biometric analysis tools.
  • How his pursuit of a good night’s sleep became an obsession with finding internal peace. 
  • Hear about some epiphanies he had through plant medicine ceremonies.
  • How his Ayahuasca experience created a deep understanding of inter-generational violence. 
  • Addressing the reactive and stressed parts of ourselves to function optimally in all areas. 
  • How the integration of his insights affected his understanding of anaerobic and aerobic activity.
  • The importance of a neurotransmitter perspective on the exercise that you choose.
  • Using breathwork and nasal breathing to regulate and understand your body. 
  • That your mental health and performance can work together during a race or competition.
  • Luis talks us through his healing journey timeline, from fasting to journaling.
  • How Luis’ skepticism changed following a ceremony of burning his old journals. 
  • Defining an open heart, accepting how you feel, and embracing your nerves and doubts.
  • Chatting about stoicism and how the pursuit of morality is the pathway to hell.
  • Hear about the supplements, tools, and nutrition that he uses.
  • Luis’s next steps, and some motivational closing advice.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

Ayahuasca

The Oxygen Advantage

Per Bristow

Biostrap

Whoop

Supersapiens

030: The Oxygen Advantage: Maximize your breath to perform higher and live longer with Patrick McKeown


“Mindfulness” has become a buzzword over the last few years, and one of the many aspects of it is breathing. While there is a multitude of techniques to choose from, not many of them are backed by science. Tackling this issue is world-renowned breathing coach and best-selling author, Patrick McKeown. We start by discussing how Patrick fell into the world of breathing, from his challenges as a teenager, to how the idea of the Oxygen Advantage was birthed. Join us today to find out what the science says about breathing and the areas that we need more data. Discover the link between mouth breathing and sleep, and how this affects your mental wellness and physical performance. Learn about the underlying physiology of nasal breathing compared to mouth breathing, and how the BOLT score works. Andrés describes the breathing techniques he uses to help improve his free-diving and cycling, while Patrick breaks down the physiology behind breath holds. We touch on what VO2 Max means, and how it is linked to your breathing and EPO. Find out why Patrick trusts those with grey hairs (experience), the lessons he’s had to learn along the way, and how his perspective has changed over time. For all this and more, tune in today!

 

Key Points From This Episode:

  • An introduction to today’s guest: Patrick McKeown, world-renowned author and breathing expert. 
  • How Patrick fell into teaching breathing. 
  • The birth of The Oxygen Advantage: targeting athletes’ breathing. 
  • How sleep quality is impacted by breathing, and how to identify if you’re not breathing properly. 
  • The impact of dysfunctional breathing patterns on mental health, and physical performance. 
  • How nasal breathing can improve athletic performance. 
  • Andrés’s experience of how nasal breathing impacts his training. 
  • The physiology behind nasal breathing: activating the upper chest, increasing carbon dioxide tolerance, and optimizing alveolar ventilation. 
  • How exercise-induced bronchoconstriction can be caused by mouth breathing. 
  • Unpacking what the BOLT score is. 
  • The impact of mouth breathing in the formative years on facial structure and school performance. 
  • The different types of breathing exercises available, and why breathing science needs to be better disseminated. 
  • How breath holds, hematocrit, and VO2 max impact EPO: the underlying physiology and the techniques you should use. 
  • Why Andrés’s breath holds when diving, how it affects his overall wellness, and why he advises against Wim Hof breathing. 
  • The mechanism underlying the Wim Hof technique, and why it can cause underwater blackouts. 
  • Learning from experience: why you should look for the person with grey hair.
  • Why starting really easy (three-second breath holds) is key in those with anxiety disorders. 
  • Achieving the flow state: mindfulness in the context of today’s society. 
  • Patrick’s take on Maslow’s hierarchy of needs, and what’s missing. 
  • A case study from Andrés on how Patrick’s work has transformed this patient’s life. 
  • How Patrick’s perspective has changed over time: what The Breathing Cure and Atomic Focus are about. 
  • The impact of undiagnosed sleep apnea on cardiac recovery.
  • Bringing the science underlying heart rate variability and Vagus nerve stimulation into the limelight. 
  • What VO2 Max means, what it is, and how it paints a picture of your overall wellbeing. 
  • Why the link between VO2 Max and breathing needs more research and a summary of the research to date. 

 

Tweetables:

“If I was to say what’s the most important function, I would say sleep quality is number one. But sleep quality is influenced by how you breathe. So, you cannot isolate the two of them.” — @OxygenAdvantage [0:05:10]

“I’ve learned from experience. 20 years and a few grey hairs give you a fair bit of experience when you’re working with thousands of people. So, if you’re looking for somebody to get the right job done, look for the guy or the girl with the grey hairs.” — @OxygenAdvantage [0:33:21]

“Mindfulness says ‘Don’t change your breathing’. Well, I say ‘Do change your breathing’. And the other thing I’ll say is mindfulness is not going to work for the very person who needs it the most.” — @OxygenAdvantage [0:39:09]

“I think it’s dreadful that we send our kids to 16 years of formal education, but we do not teach these kids how to concentrate.” — @OxygenAdvantage [0:46:08]

 

Links Mentioned in Today’s Episode:

Patrick McKeown

The Oxygen Advantage 

The Breathing Cure

Dr. George Dallam on LinkedIn

Invincible Athletics program: aerobic exercise and performance without strain

Breathing Re-Education and Phenotypes of Sleep Apnea: A Review

The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life

Atomic Focus: Harness the True Power of Your Brain, Develop Resilience Against Stress, and Get Focused with Simple Breathing Exercises to Change Your Mental and Physical State

Andrés Preschel

Know Your Physio Podcast

029: Radical Lifestyle Shift, Ditching the Corporate World, and Quantum Entanglement with Augusto (Tuto) Marolla


There are countless quotes from inspirational people demonstrating that becoming an overnight success seldom happens overnight. This was no different for today’s guest, high-performance coach, and biohacking expert, Augusto (Tuto) Marolla. Tuto embarked on a radical lifestyle change that to the outside eye, took just three months to implement. However, this shift was eight years in the making as he consistently experienced an engagement crisis over his 16-year corporate career. Join us today to find out about the catalyst for this life-changing shift, and the coaches he used to reach his potential. We dive into Tuto’s corporate experience and how he identified the misalignment between his values and what he was being asked to do in his professional life. We discuss how you can adjust your thinking around goals and success to benefit from the hedonic adaptation, and how you can escape the conditioning we are all subject to in today’s society. We hear personal anecdotes from Andrés about his latest dream and what he learned from it, and how both Andrés and Tuto worked in the dark to achieve success in the light. From Pavlov’s dog, to what Quantum entanglement is and how it affects your view of the outside world, you don’t want to miss this enlightening episode!

 

Key Points From This Episode:

  • Welcome to Tuto Marolla, high-performance coach and biohacking expert, and what he’s been doing for the last 10 years.
  • Making a radical lifestyle shift: spending your time doing something you love, or with the ones you love.
  • The three coaches Tuto used to work on himself to reach his potential: a spiritual-mindset coach, an executive coach, and a health coach.
  • Why you need to work with someone to learn to become an entrepreneur: making the change due to excitement and not fear.
  • The frustration of misalignment: being limited by your context and your colleagues.
  • Andrés’ dream about looking where no one else is looking; within.
  • Why “and”, not “but” is important to our fulfillment, and how to adjust your goals to benefit from the hedonic adaptation.
  • Where you get your energy from in a corporate job versus where you get it from when doing something you love.
  • Three elements that impact flow state: focus, autonomy, and mastery (and how they are limited in a corporate environment).
  • How sharing your passion is inevitable, and why you need to be selective of who you share it with.
  • Why we have to be more grounded in our expectations and realize that the path to success is not linear.
  • The skills and values that Tuto brought from his previous career into his current work environment: multicultural interpersonal skills and knowing his deepest values.
  • Two examples of when Tuto’s corporate experiences challenged his values: his integrity in firing an employee and limiting his risk-taking to accommodate his boss.
  • The importance of positive reframing in personal growth.
  • Why it’s difficult to learn to reflect and connect to your inner or higher self.
  • How we are conditioned to simply accept, rather than to internalize and question.
  • Final thoughts from Tuto: trusting yourself and the universe when in a space of high uncertainty.

 

Links Mentioned in Today’s Episode:

Augusto (Tuto) Marolla on LinkedIn

Augusto (Tuto) Marolla on Instagram

Andrés Preschel

Know Your Physio Podcast

Support the show (https://www.buymeacoffee.com/andrespreschel)

028: Longevity by Relationships, Blue Zones, and Congruency with Anthony Benedettini


Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer. Sounds simple, right? It can be! Today, we hear from Anthony Benedettini, Partnerships Recruiter and Sales Consultant at BiOptimizers and the former Inside Advisor at Tesla, about why he believes relationships are one of the key building blocks for optimum health! With a background in applied physiology and kinesiology, Anthony is also a certified coach in Precision Nutrition, the former Director of Strategic Partnerships at Perfect Keto, and former Head of Customer Experience at Dry Farm Wines. In this episode, he shares the three main sources of energy in his life; money, vitality, and relationships, and we hear his theory on a simpler approach to longevity that doesn’t depend on expensive supplements and in-home devices. We also discuss what we can learn from those living in Blue Zones like Sardinia, and the importance of maintaining congruency. Find out why Anthony describes himself as a ‘qualitarian’ and doesn’t subscribe to any diet in particular, and his perspective on the environments that he chooses to live in. Tune in today to learn about all this and so much more!

 

Key Points From This Episode:

  • How Anthony came to realize the importance of building relationships through sales.
  • Anthony on the three main sources of energy in his life: money, vitality, and relationships.
  • Hear his theory on a simpler approach to longevity that doesn’t rely on supplements.
  • What we can learn about a healthy lifestyle from the Blue Zones like Sardinia.
  • The importance of self-work, taking regular breaks and doing what you love.
  • The modern cycle of constant reward and distraction that goes against our physiology.
  • Why Anthony calls himself a ‘qualitarian’; it’s not about your diet, it’s about quality foods!
  • Andrés shares a story about Sardinia and its hyperlocal approach to produce.
  • Anthony on his Instagram handle, ‘iwillliveto100’, and his goal to live more than a century.
  • Why exchange should be one of the core building blocks in a relationship that adds value.
  • How Anthony quantifies the benefits he receives from community activities like the sauna.
  • Andrés reflects on what Kelly McGonigal has written about the benefits of group movement.
  • Mediterranean diet versus Mediterranean lifestyle; why it’s not just about olives and wine.
  • Find out how Anthony approaches travel and the environments he chooses to live in.
  • The value of deepening existing relationships over simply creating new relationships.
  • Learn about the Delphi method and the protocols for greater happiness.
  • Why Anthony prefers living in smaller cities over major cities; environment is everything!
  • Congruency as a major lifestyle aspect that Anthony takes pride in maintaining.
  • Making small investments that bring you into alignment rather than trying to be perfect.
  • Why optimal health isn’t a competition; it’s a willingness to learn as you grow and develop.

 

Links Mentioned in Today’s Episode:

Anthony Benedettini on LinkedIn

Anthony Benedettini on Instagram

BiOptimizers

Range

The Ocean Lab

Kelly McGonigal: How to make stress your friend (TED Talk)

The Joy of Movement

Andrés Preschel

Know Your Physio Podcast