Alex Silver Fagan's secrets to mastering fitness
55 min

Hey team, welcome back to another episode of The Epic Table podcast! Today we have fitness model, Nike Master Trainer and yoga instructor, as well as the creator of Flow into Strong, Alex Silver-Fagan (aka ASF). We chat all about her transition from living the chaotic New York City nightlife lifestyle to becoming a fitness mogul, and Alex explains how she got into the world of bikini modeling - and how that was a catalyst for her bodybuilding pursuits. We also get insight into ASF's approach to yoga, and we learn a very special breathing technique ( 00:32:42:16). If you want to learn more about Alex you can check out her website ( ) or instagram @AlexSilverFagan (

Topics we cover

  • Why do we train?
  • Why is it important to exercise in general, and how can we balance our training styles?
  • The importance of breath in yoga

Additional Resources

How Food and Breathing Can improve our brain health with Dr. Andrew Huberman -

Rhonda Patrick, Ph.D.
Dr. Giselle Petzinger on Exercise for Parkinson's Disease
Giselle Petzinger, MD, an associate professor of Neurology at the University of Southern California and today’s guest, studies the extensive effects of how different types of exercise, in particular skill-based exercise, can affect the clinical outcome for people with Parkinson’s disease. Dr. Petzinger's work focuses on understanding how to promote brain repair after injury, particularly in the context of Parkinson's disease. She is currently investigating ways to enhance neuroplasticity in a preclinical model of the disease. She has examined the role of exercise in Parkinson's disease, with emphasis on how different types of exercise affect distinct regions of the brain. Her work has implications for improving the quality of life of patients diagnosed with the neurological disorder — a condition for which there is no cure. In this episode, we discuss... * 00:06:57 - What is Parkinson’s disease? * 00:11:57 - How symptoms of Parkinson’s disease generally only appear when ~50% of dopamine-secreting neurons in substantia nigra are lost. 1 * 00:14:57 - How other circuits in the brain can compensate for the loss of function of the substantia nigra. * 00:18:37 - Prevalence and hereditary risk factors of Parkinson’s disease. * 00:21:25 - How epidemiological studies have linked increased Parkinson’s disease risk with exposure to pesticides, herbicides, solvents, and certain heavy metals such as manganese. 1 * 00:26:57 - How exercise can lower the risk of developing Parkinson’s disease. 1 2 3 * 00:35:38 - How skill-based exercise, such as yoga, Tai chi, boxing, tango or skateboarding may play a special role in ameliorating some of the effects of the disease by driving circuit-specific effects, by creating top-down cognitive challenge for skills involved in a patient's movement through space. * 00:47:49 - How serum BDNF significantly increases in Parkinson’s patients after 1 month of treadmill exercise and why this might mean better cognitive function. 1 2 * 00:58:33 - How treadmill exercise with heart rate 80-85% maximum for at least 3x per week slowed the progression of Parkinson’s disease symptoms. 1 * 01:01:31 - Why exercise may not fully replace the use of medications. * 01:09:58 - How the omega-3 fatty acid DHA has some preclinical evidence suggesting it may reduce motor-symptoms and dyskinesia in Parkinson’s disease. 1 2 3 4 * 01:12:12 - How patients with Parkinson’s disease have higher levels of inflammatory biomarkers and how this might contribute to the disease. 1 Click here to get this episode's show notes and transcript Get early access with the premium members early access podcast feed, monthly Q&A sessions, an exclusive bi-weekly science digest email, and more! Click here to get started.
1 hr 19 min
Plant Proof -  Evidence based nutrition
Plant Proof - Evidence based nutrition
Plant Based Nutrition & Inspirational Stories
Vegans...we need to talk with Psychologist Melanie Joy
In *Episode 112* I sit down with *Harvard-educated* *Psychologist and best selling author Melanie Joy *to discuss how we form our beliefs about food and how vegans can have healthier, more productive, conversations with non-vegans. An episode that I believe will be highly instructive regardless of the diet that you follow. *In this episode we cover:* * Melanie's personal journey to studying Psychology at Harvard and writing her award winning book* "Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism" * * Why our food choices matter * The carnism ideaology * Carnistic defense systems and the three N's: 'Normal, Natural and Necessary * Effective vegan advocacy: how to communicate better as a vegan * Shame vs guilt * The idea of thinking about process vs content when communicating with someone who holds a different opinion to you * Why the debate format sets us up to fail * How you can be a part of the solution * What a 'vegan ally' is * The idea of watering the right seeds * and much more While my episodes usually focus on nutrition science I found this exchange fascinating and believe many of the learnings hold true for our communication in general, whether that be related to food choices and the exploitation of animals or not. My plan is to extend this into a 3-4 part series, with Melanie to return and another high profile vegan activist in the coming months so we can continue exploring this topic together. *Resources*: The 3 minute video on Carnism created by Melanie and her team Beyond Carnism that I referred to in this conversation Connect with Melanie on Instagram @beyondcarnism website Melanie's Book Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism, 10th Anniversary Edition The Vegan Matrix - another book written by Melanie exploring what she believes is a serious problem with the vegan movement: unexamined privilege. Melanie's 2015 TedX Talk Toward Rational, Authentic Food Choices *My Book:* My book is coming out early 2021 published with Penguin - I cannot wait to share with you. In the lead up the launch I am going to share information about the title, cover, ways to win a copy, live event dates, free e-books etc. Register your email here so I can keep you up to date. *Want to support the show?* The single best way you can support the show is by leaving a review on Apple podcast app - it only takes a few minutes and would be much appreciated. *Simon Hill, Nutritionist, Physiotherapist * Creator of and host of the Plant Proof Podcast Connect with me on Instagram and Twitter @plant_proof
1 hr 27 min
The Get Over Yourself Podcast
The Get Over Yourself Podcast
Brad Kearns
Expert Insights, Part 2: Trying To Change Others (Breather Episode with Brad)
*Can you truly change others? And what is the price you pay for trying to do so? What if there was an easier way of dealing with that desire we all have to change the behavior, habits, or beliefs of those around us? In this episode, I’ll share the most useful and insightful tips I’ve gathered from various experts and invite you to expand your perspective on the topic of changing others.* Best-selling author Mark Manson remarked during his Get Over Yourself show appearance ( ) that instead of trying to change others, *“You must decide what you are willing to tolerate and not willing to tolerate in your relationships.”* Otherwise, you’ll be stuck in a “lose-lose situation” if you continue to try to change someone, or if you yourself end up changing for someone else. Another one of my favorite insights from Mark was his argument that *self worth is an “illusion”* and that you should best *view your life as a series of decisions and actions.* Instead, work on cultivating self discipline, because *self discipline is the real key to happiness.* I also love Mark’s stance on never using other people as a means to an end. Don’t think about what others can do for you, but rather, what you can do to be of service to others. I’m also a fan of the actor Dax Shepard’s podcast Armchair Expert and share a story from one episode about how he handled an issue he was having with his wife, actress Kristen Bell. Annoyed with her habit of reading and responding to emails at night in bed, Dax remarked something along the lines of, ‘Can’t you schedule your time better during the day so you don’t do this at night?’ Well, unsurprisingly, that did not go over well. What did, however, was *a different approach* , with Dax simply telling her that he needed her full attention. The heart of the issue changed: it was no longer about what he wanted her to do, but instead about what he needed from her, and that made all the difference. I wrap up the show with some great insights from Dave Rossi ( ) , who says that, “Attachments in relationships set you up for pain and suffering” and advises us to, “Accept others as they are, and don’t try to change them.” Thanks for listening, and check back for part 3 of this series which will cover insights from experts on how to optimize your health! *TIMESTAMPS:* Don’t try to change other people. [01:28] Self-worth is an illusion. [02:15] If someone is trying to change you, then you are stuck in a lose-lose situation. [03:37] Learn to express your own needs by doing it in a way where you are not trying to change the other person. [05:06] The conditioned self responds to situations that supersede our power to make choices. [08:48] The highest level of human consciousness would be to never use others as a means to an end. [11:56] Don’t judge people. Don’t try to change people. Accept them for who they are. [14:20] *LINKS:* * Brad’s Shopping Page ( ) * The Subtle Art of Not Giving a Fuck ( ) * Everything is Fucked ( ) * Brad’s podcast with Mark Manson ( ) * Armchair Expert ( ) * Brad’s Podcast with Dr. Wendy Walsh ( ) * The Imperative Habit ( ) * Brad’s Breather Show with Bruce Lipton ( ) * Biology of Belief Podcast ( ) *Join Brad for more fun on:* Instagram: @bradkearns1 ( ) Facebook: @bradkearnsjumphigh ( ) Twitter: @bradleykearns ( ) YouTube: @BradKearns ( ) We appreciate all feedback, and questions for Q&A shows, emailed to If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! ( ) This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to *double dip* by both soliciting a donation ( ) and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece ( ) as a thank you! Email ( ) to alert us! Choose to donate now ( ) , later ( ) , or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — Advertising Inquiries:
17 min
Align Podcast
Align Podcast
Aaron Alexander
Aubrey and Vylana Marcus: How to Navigate Separation and Heartbreak
What can we learn about ourselves when we go through a separation from another? It’s easy to feel strong when things are working, but what about when things aren't? There is valuable opportunity given to us that only present themselves when relationships fall apart–The opportunity to navigate through the deep layers of ourselves. But how do we actually navigate through these layers? In this conversation, Aubrey Marcus and his wife Vylana - two of my very favourite people - answer the questions I have on separation from someone you love (or feel deeply about), as it's something I currently am going through in my own life. Plus, they discuss why “wounds allows the light to enter”, and how truly loving ourselves is the best tool for facing a broken heart. Aubrey is the founder of ONMIT, a NYT bestselling author, the AMP podcast host, and founding member of Fit For Service Fellowship. Vylana is a sound alchemist, singer, Tahitian dancer, and medicine woman. What we discuss: [00:07:09] Aaron's current context [00:12:17] Love autonomy [00:18:56] Using the pain of a separation to growth [00:22:35] Facing and accepting fear [00:27:37] Self-love practices [00:40:38] Trust in acceptance [00:45:25] Expediting the process of accepting events within ourselves [00:51:22] Why current life events show you where there is still work to be done Find more from Aubrey and Vylana: Podcast: Program: Instagram: @aubreymarcus Instagram: @vylanamarcus
1 hr 4 min
Dawn Kernagis and Ken Ford
Episode 114: Lilianne Mujica-Parodi talks about how diet and ketones affect brain aging
Our guest today is Dr. Lilianne Mujica Parodi, the director of the Laboratory for Computational Neurodiagnostics at Stony Brook University. We will be talking to Lily about her paper in PNAS last year that revealed neurobiological changes associated with aging can be seen in a person’s late 40s, a much younger age than what was previously thought.  She and her colleagues at Stony Brook also found that this process may be prevented or even reversed based on dietary changes that involve minimizing the consumption of simple carbohydrates. The study’s targeted experiments  showed that the biomarker for brain aging could be reliably modulated with consumption of different fuel sources. The study showed that decreasing  glucose and increasing ketones resulted in the stability of brain networks. Much of Lily’s work over the years has been focused on developing neuroimaging tools. In today’s interview, we talk to her about functional magnetic resonance imaging, also known as fMRI, which measures the small changes in blood flow that occur with brain activity. It may be used to examine the brain's functional anatomy, evaluate the effects of stroke or other disease, and even guide brain treatment. Functional magnetic resonance imaging also can detect abnormalities within the brain that cannot be found with other imaging techniques. Show notes: [00:03:08] Dawn opens the interview asking Lily what she was like as a child. [00:04:20] Dawn mentions that Lily grew up in Maryland near the National Institute of Health. Lily talks about her experiences interning at the NIH in her senior year of high school. [00:09:41] Dawn asks what brought Lily to Georgetown University. [00:10:29] Ken asks about Lily’s experience at Georgetown University, where she majored in physics and philosophy. [00:15:16] Lily explains why she went to Columbia University after graduating from Georgetown. [00:19:14] Dawn asks about Lily’s research that led to her receiving the Brain and Behavior Research Foundation Young Investigator Award in 2000. [00:22:44] Dawn asks about Lily’s experience giving a lecture at the NIH while she was wrapping up her doctorate at Columbia. [00:27:00] Dawn asks what brought Lily to Stony Brook. [00:30:30] Ken asks Lily what attracted her to biomedical engineering. [00:32:58] Dawn mentions that much of Lily’s work at Stony Brook has been focused on developing neuroimaging tools. Dawn goes on to ask why neuroimaging has not provided the anticipated success for psychiatry and neurology that the electrocardiogram provided for cardiovascular medicine. [00:39:04] Ken mentions that Lily is the director of the Laboratory for Computational Neurodiagnostics. Lily gives an overview of the lab and the research conducted there. [00:44:00] Dawn mentions that Functional Magnetic Resonance Imaging, also known as fMRI, measures small changes in blood flow that occur with brain activity, and can be used to examine the brain’s functional anatomy, and evaluate various insults, diseases, and abnormalities, that cannot be found with other imagining techniques. Dawn asks Lily to explain the technology of fMRI and its various applications. [00:45:59] Ken asks about Lily’s 2016 paper published in the Frontiers of Neuroscience journal, that ran under the title, “Signal Fluctuation Sensitivity: An Improved Metric for Optimizing Detection of Resting-State fMRI Networks.” [00:49:36] Lily discusses her lab’s involvement in the development of a technology called “Near-Infrared Spectroscopy,” which is an attempt to replicate MRI-type imaging in an ambulatory environment such as an emergency room or a rural environment. [00:51:36] Dawn asks what led Lily to start researching diets and particularly the ketogenic diet. [00:56:59] Ken mentions that there are two key factors linked to age-based cognitive impairment, those being: insulin resistance and glucose hypometabolism.
1 hr 22 min
Ben Greenfield Fitness: Diet, Fat Loss and Performance
Ben Greenfield Fitness: Diet, Fat Loss and Performance
Everything You've Ever Wanted To Know About Fish Oil, Omega 3 Fatty Acids, EPA, DHA & Much More! After publishing my recent giant fish oil article , I've been getting plenty of questions about fish oil lately, including: -Based on human clinical research, what are the actual proven benefits of fish oil? -What kind of dosages/types of fish oil were used in studies? -Are there concerns about rancidity/oxidation when taking fish oil? -What kind of amount and EPA/DHA ratio is ideal? -Are there people who shouldn't take fish oil? -Are there certain nutrients or supplements that should be taken with fish oil? -How can one test their omega fatty acid status? And much more. So I finally decided to get a couple of true, unbiased fish oil experts on my show. is my first guest. He is an internationally recognized expert on omega-3 fatty acids and how they can benefit patients with heart disease. He obtained his Ph.D. in Human Nutrition from the University of Minnesota and did post-doctoral fellowships in Clinical Nutrition and Lipid Metabolism with Dr. Bill Connor at the Oregon Health Sciences University. His interest in omega-3 fatty acids began with his postdoctoral work when he published his first study on the effects of salmon oil on serum lipids in humans (1980). Since that time he has been the recipient of five NIH grants for studies on the effects of omega-3 fatty acids (EPA and DHA) on human health. He has more than 300 publications relating to fatty acids, including omega-3s, in medical literature and was an author on two American Heart Association scientific statements on fatty acids: ", and " both published in the journal Circulation. Dr. Harris is a Professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota and the President and CEO of OmegaQuant. Dr. Harris's daughter, , PhD, RD is my second guest. Kristina received her PhD in Nutritional Sciences from Pennsylvania State University in 2013 and completed her training to become a Registered Dietitian in 2014. As a graduate student, she studied under Dr. Penny Kris-Etherton, an internationally-recognized expert in fats and nutrition. She worked as a postdoctoral fellow at the University of Colorado-Denver under Dr. John Peters in the area of worksite wellness before returning to the omega-3 field. Kristina joined the family business Analytics as a Research Associate in 2014, with a particular focus on omega-3s in maternal health, helping create the Prenatal DHA test and the Mother's Milk DHA test. In 2020, she became Assistant Professor (non-tenure) in the Department of Internal Medicine at the University of South Dakota Sanford School of Medicine. (2020-2022). She lives in Sioux Falls, South Dakota with her husband, two kids, one old dog, and four grandparents. During this discussion, you'll discover: -The 2 sources of Omega-3 fatty acids...8:35 Plant derived fatty acid ALA, alpha linolenic acid( 18 carbons); an acid in the omega-3 family - not the same thing as the fish derived omega-3 Fish derived EPA (20 carbons) and DHA (22 carbons) Cannot get much of the good stuff from ALA (seeds and nuts) Algal oil from micro algae (single cell organism, not kelp) that make EPA/DHA naturally; at the base of the marine food chain Omega-3 fatty acids are made by plants, not fish Some companies grow these algae in big ponds, harvest the omega-3 fatty acids and put in capsules Vegan derived EPA/DHA products has exactly the same molecules as EPA/DHA derived from fish, but does not come from fish, it comes from algae Process is expensive Aquaculture industry is driving the demand for algal oil 70~80% of fish oil produced is fed back to the fish Other sources of fish oil are genetically modified land plants Canela seed oil; Australia is at the forefront to put genes into oil producing land plants, like soy beans -What makes essential fatty acids so essential...15:45 Cell membranes,...
1 hr 18 min
Finding Mastery
Finding Mastery
Dr. Michael Gervais
Glennon Doyle on Her Dedication to Live with Integrity and Courage
This week’s conversation is with Glennon Doyle, the author of the #1 New York Times bestseller UNTAMED, a Reese’s Book Club selection. She’s also the author of New York Times bestsellers LOVE WARRIOR (an Oprah’s Book Club selection) and CARRY ON, WARRIOR. An activist and thought leader, Glennon is the founder and president of Together Rising, an all-women led nonprofit organization that has revolutionized grassroots philanthropy – raising over $25 million for women, families, and children in crisis. You might also be familiar with her wife, former U.S. women’s national team soccer star, Abby Wambach, a previous Finding Mastery guest. In this conversation, Glennon shares how getting sober shaped her life’s purpose… an absolute dedication to telling the truth, to not having secrets, to not having shame, to living as close to integrity as she can imagine. For Glennon, integrity just means integrated. Aligning her outer life… her outer words and actions, with her inner self, so that she doesn’t live with two selves. This led her to writing and more importantly, her desire to help others. We touch on the difference between philanthropy and activism, what drove her to start speaking up about racial injustice, and why this can be a good moment for our nation. ----- Please support our partners! We're able to keep growing and creating content for YOU because of their support. We believe in their mission and would appreciate you supporting them in return!! To take advantage of deals from our partners, head to where you'll find all discount links and codes mentioned in the podcast.
1 hr 26 min
The Optimal Body
The Optimal Body
Jen Esquer & Dom Fraboni
52 | Tension Headaches | The Cause and Recommended Solutions
Are headaches a constant nuisance in your life? Listen in as Dr. Jen and Dr. Dom explains tension headaches and their root causes.  If you or a loved one experiences these types of headaches regularly, prevention techniques provided in this podcast may relieve symptoms at a higher rate than over the counter drugs.  After listening, you will walk away with the knowledge necessary to achieve a less tense, optimal body. What You Will Learn in this PT Pearl: 00:53 – Studies behind the commonness of tension headaches, especially in women 02:05 – What tension headaches entail 04:16 – The root cause of tension headaches 05:22 – First recommendation to release stress or tension 08:02 – Why some techniques may help more with tension headaches than over the counter drugs 10:49 – How structure and posture can create tension headaches 14:40 – What the third diaphragm is and how it can create tension headaches 17:00 – Why neck retraction exercises are beneficial 17:58 – Why foundations, especially breathwork, are so important to have in your daily routine To Watch the PT Pearl on YouTube, click here: Items mentioned in this episode include: Breathwork TOB Podcast: Don’t forget your 10% DISCOUNT on your next IntelliRoll with code: "DOCJEN" at checkout: Research Citations: Chowdhury, D. (2012). Tension type headache. Annals of Indian Academy of Neurology, 15(5), 83. doi:10.4103/0972-2327.100023 Harvard Publishing. (2018, December). Tension Headache. Retrieved from Maistrello, L. F., Rafanelli, M., & Turolla, A. (2019). Manual Therapy and Quality of Life in People with Headache: Systematic Review and Meta-analysis of Randomized Controlled Trials. Current Pain and Headache Reports, 23(10). doi:10.1007/s11916-019-0815-8 MedlinePlus Medical Encyclopedia. (2020). Tension headache. Retrieved from To check out the full show notes and the rest of Doc Jen's website, click here: --- Send in a voice message:
23 min
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