Renegade Endurance Radio

Renegade Endurance Radio

By Martha Rosenstein, FNP
Nurse Practitioner and endurance athlete Martha Rosenstein (The Renegade NP) brings you Renegade Endurance Radio. A show that examines evidence-based recommendations for performance, overall health, and nutrition.
All About Digestive Enzymes
Full show notes available at http://www.therenegadenp.com/38 Resources mentioned in this episode: STUDY: Protease supplementation improves muscle function after eccentric exercise STUDY: Therapeutic uses of pineapple-extracted bromelain in surgical care - A review Units of measurement of specific enzymes:  Protease - HUT (Hemoglobin Unit Tyrosine base), USP Amylase - DU (Alpha-amylase Dextrinizing units) Lipase - FIP, LU, FCCLU Cellulase - CU (Cellulase unit) Invertase - IAU (Invertase Activity unit) Lactase - LacU (Lactase unit) Maltase - DP (degrees Diastatic power) Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
19:15
March 21, 2019
Why Everyone Needs A Multivitamin
In this episode I review what the research says about whether we are getting enough vitamins and minerals and talk about how I’ve come to think that everyone probably needs to take a high quality multivitamin. Resources Mentioned in This Episode NEW! Become a podcast supporter! Get the Find Your Perfect Diet course STUDY: Vitamins for chronic disease prevention in adults: clinical applications STUDY: Long-latency deficiency disease: insights from calcium and vitamin D STUDY: The effects of a multivitamin/mineral supplement on micronutrient status, antioxidant capacity and cytokine production in healthy older adults consuming a fortified diet STUDY: Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010 FullScript - create a free account to see what specific brands of supplements I recommend (I have a whole category for multivitamins, it’s under “General Wellness”), plus get 10% off your order! Full show notes available at http://therenegadenp.com/37 Music courtesy of soundotcom.com
19:21
March 7, 2019
Can You Manage High Blood Pressure With Exercise?
In this episode we talk about what the evidence says regarding using exercise vs. medication to manage or prevent high blood pressure.  Full show notes available at http://www.marthaflorence.com/36 RESOURCES MENTIONED IN THE EPISODE: Nutrition and Physical Degeneration by Weston A. Price STUDY: Physical activity and the prevention of hypertension STUDY: How does exercise treatment compare with antihypertensive medication? STUDY: Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet STUDY: Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study Find Your Perfect Diet Course STUDY: Effect of cocoa products on blood pressure: systematic review and meta-analysis STUDY: Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial STUDY: Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial Theme music courtesy of soundotcom.com
21:34
February 18, 2019
Finding Your Perfect Diet
In this episode I talk about biochemical individuality and what that means for the way you eat. We discuss why there is no one size fits all approach to eating and how to figure out what diet fits your unique individual needs.  Resources mentioned in this episode Support the show by shopping my favorite brands Diagnosis of Familial Hypercholesterolemia Lily Nichols continuous glucose monitor experiment Food4Me Project Scientific study publication Find Your Perfect Diet course Podcast Episodes Chris Masterjohn - Dietary Management of Familial Hypercholesterolemia Veganism and Carnivore Diet Food Sensitivity Testing Books Biochemical Individuality by Roger Williams Wired to Eat by Robb Wolf   Full show notes can be found at www.marthaflorence.com/35 Theme music courtesy of sounddotcom.com
32:52
January 16, 2019
How to Exercise Outside in the Winter
Getting outside to exercise in the winter can be challenging, especially if you are used to being inside for your workouts. In this episode I talk about how to dress for exercising in winter weather, why this is important, and how to be safe and warm. Resources mentioned in the Show My post about why you should exercises outside Icebreaker base layers are my favorite, they last a long time and are worth the investment. Smartwool is also a good option, but they don’t last as long as Icebreaker. Darn Tough socks These are the sock I have for running in the summer These are the winter running socks I have Bog boots Swix ear muffs Buff Fleece neck warmer Reflective running vest Dog safety gear Ruffwear reflective vest Lighthound LED vest Grippers for your shoes Headlamp    Full show notes can be found at www.marthaflorence.com/34 Theme music courtesy of sounddotcom.com
13:06
January 7, 2019
Does Coffee Make You Live Longer?
In this episode I take a look at what the research says about coffee and explore how much coffee you should be drinking. I also talk a bit about what this means for individuals (because not EVERYONE needs to drink coffee). Resources mentioned in the show: Support the show Find Your Perfect Diet course (registration closes 12/31/18) Blog Post - Is Coffee Dehydrating and Bad For Your Hormones?  New York Times article - Coffee Drinkers May Live Longer Study from JAMA   Full show notes available at http://www.marthaflorence.com/33   Theme music courtesy of soundotcom.com
16:31
December 30, 2018
Vitamin B12 Deciciency
All things vitamin B12. Why B12 deficiency is under-diagnosed and why that's actually a pretty big deal. Plus, what tests you can ask your doctor for and what you can do if you are deficient. Check out the Find Your Perfect Diet course - registration closes 12/31/18 Support the show by shopping my handpicked sponsors HERE.  Article discussing that people who have “normal” levels between 200 and 350 pg/mL typically have symptoms of B12 deficiency.  Could It Be B12? An Epidemic of Misdiagnoses by Sally Pacholok, RN and Jeffery Stuart DO   Full show notes available at http://www.marthaflorence.com/32   Theme music courtesy of soundotcom.com
19:50
December 19, 2018
Celery Juice, Veganism, and the Carnivore Diet with Melissa Groves, RD
In this episode, Melissa and I chat all things celery juice, veganism, and carnivore diets. We talk about the potential issues with each as well as why we both feel that a more balanced approach to your diet is the way to go. Resources & Links Mentioned in this episode: Find Your Perfect diet ecourse Veganism and Athletes blog post Previous podcast episodes mentioned: Is Paleo Plant-Based? PCOS Episode with Melissa Melissa’s Healthline article about soy Shawn Baker’s video about what happened to his medical license Dr. Jen Gunter’s website It’s Time to Winterize Your Vagina Lierre Keith Her book: The Vegetarian Myth Real Everything blog Beyond Bacon book The Paleo Mom’s article about red meat and cancer Connect with Melissa Instagram: @avocado_grove_nutrition Website   Full show notes available at http://www.marthaflorence.com/31   Theme music courtesy of soundotcom.com
1:02:28
December 5, 2018
Medicated Like Me with Trisha Hughes
In this episode I talk with Trisha Hughes about her newest online project, Medicated Like Me. We talk all things feelings, relationships, and mental health. LINKS MENTIONED IN THIS EPISODE: The Paleo NP Podcast Episode #28 - An Open and Honest Conversation About Mental Health Trisha’s Medicated Like Me Project The Paleo View Podcast where Stacy talks about going on antidepressants We Wanderers Retreat Eat Your Beets Blog Connect with Trisha on Instagram Full show notes available at http://www.marthaflorence.com/30   Theme music courtesy of soundotcom.com
52:23
November 15, 2018
Listener Questions: Practitioner Programs, Intermittent Fasting, and Chronic Fatigue
In this week's episode I take some time to answer a few listener questions. How to become a Paleo NP  My thoughts on intermittent fasting Chronic Fatigue Syndrome Mentioned in this episode: Get early access to the Find Your Perfect Diet ecourse Shop Beautycounter Need an amazing interior designer?  Intermittent fasting study LDN clinical trial for chronic fatigue syndrome Full show notes available at www.marthaflorence.com/29
19:23
October 1, 2018
An Open and Honest Discussion About Mental Health, Depression, and Anxiety
In this episode, Stephanie Cahill from CleanerStephanie.com and I have an open and honest discussion about our own mental health as well as share some resources and insights that we hope will help others.  Resources and links mentioned in this episode: The Paleo NP Podcast Episode 9 with Cleaner Stephanie The Healthy Maven Podcast Episode 63 - Should You Be In Therapy? Stephanie's Chorizo Kale Soup Yoga with Adriene Emily McDowell's Empathy Cards
46:37
July 20, 2018
PCOS, Fertility, and Hormones with Melissa of Avocado Grove Nutrition
TOPICS: Intro What is PCOS? What other issues could be impacting fertility? Fertility and optimal health Giving your body what it needs for homones and fertility (even if you don't want a baby) Melissa's red meat confession Top 3 things women can do to balance their hormones Resources & Links Mentioned in the Show: TENS unit A Diet for a Small Planet The Period Repair Manual Taking Charge of Your Fertility Melissa's post about keto and PCOS Find Melissa on her website or on Instagram Show notes available at http://www.marthaflorence.com/episode27  ----------------------------------------------------------- Subscribe in iTunes or on Spotify Join the Facebook Community     Theme music courtesy of soundotcom.com
59:00
June 29, 2018
Sun Exposure and Skin Cancer Risk
TOPICS: Intro and updates What contributes to your risk of skin cancer?  Is there a link between sunscreen use and skin cancer? Vitamin D supplementation is not a substitute for sun exposure Recommendations for sun exposure Sunscreen recommendations Final thoughts --------------------------------- Sign up for The Unbreakable Athlete Program (closes June 18th) Show notes available at www.marthaflorence.com/episode26 Join the Facebook Community     Theme music courtesy of soundotcom.com
19:13
June 22, 2018
#25: Mastering the Art of the Nap
TOPICS: Intro & UpdatesMastering the napWake up rightTime your napSet the sceneWake up right...againNaps and athletic performanceCaffeine naps --------------------------------- Sign up for The Unbreakable Athlete Program (closes June 18th) Show notes available at www.marthaflorence.com/episode25 Join the Facebook Community     Theme music courtesy of soundotcom.com
12:44
June 13, 2018
#24: What do You Really Need for Health with Beth of Tasty Yummies
NOTE: The explicit rating is due to just one swear word around minute 40!  TOPICS: Intro and updatesBeth's ongoing health journeyA balanced approach to health and personalized nutritionLabeling the way you eatStress and food20 things you don't need for healthMaking health and wellness inclusive for everyoneWhere to find Beth online --------------------------------- Show notes available at www.marthaflorence.com/episode24 Join the Facebook Community     Theme music courtesy of soundotcom.com
43:33
May 31, 2018
#23: Adrenal Fatigue Recovery Mistakes
TOPICS: Intro and updates  Relying too much on lab testing  Misuse of supplements  Errors in supplement selection  Overuse of prescription medications  Not recognizing paradoxical reactions  Not recognizing multi-organ/system involvement  Need for a comprehensive recovery program  ------------------------------------------------- Show notes available at www.marthaflorence.com/episode23 Join the Facebook Community     Theme music courtesy of soundotcom.com
19:31
May 25, 2018
#22: Non-Celiac Gluten Sensitivity Update
A quick update based on a study that I recently found about non-celiac gluten sensitivity, whether it exists, how common it is, and how to know if you have it.  --------------------------------------- Show notes available at www.marthaflorence.com/episode22 Join our Facebook Community!   Theme music courtesy of soundotcom.com
12:20
May 19, 2018
#21: 5 Investments to Make in Yourself
Intro and updates 5 investments to make in yourself Physical health Mental health Your relationships Learning new things Your environment --------------------------------------- Show notes available at www.marthaflorence.com/episode21 Join our Facebook Community!   Theme music courtesy of soundotcom.com
18:55
May 12, 2018
#20: How To Heal From Adrenal Fatigue
TOPICS: Updates and something new I’m into Dietary changes to heal adrenal fatigue Supplements for adrenal fatigue Lifestyle modifications for adrenal fatigue Final thoughts ----------------------- Full show notes available at www.marthaflorence.com/episode20 Join our Facebook Community!   Theme music courtesy of soundotcom.com
26:05
May 3, 2018
#19: What Is Adrenal Fatigue?
TOPICS:Symptoms of adrenal fatigue Evolution in medical and nutrition science  The old understanding of adrenal fatigue How your stress response is supposed to work What is really happening with adrenal fatigue ----------------------------- Full show notes available at www.marthaflorence.com/episode19 Join our Facebook Community!   Theme music courtesy of soundotcom.com
22:49
April 27, 2018
#18: Digestion part 2: All About Leaky Gut
TOPICS: Intro and something new I'm into What is leaky gut How you get leaky gut Lifestyle factors contributing to leaky gut What happens to your body when you have leaky gut How to know if you have leaky gut How to heal leaky gut Bone broth, collagen, and gelatin --------------------------------------------- Full show notes: www.marthaflorence.com/episode18 Join the Thriving Through Chronic Illness Community!   Theme music courtesy of soundotcom.com
22:54
April 19, 2018
#17: Digestion!
TOPICS: Digestion basics SIBO Gut pathogens and weight loss resistance Gut healing and nutrition   Full show notes available at www.marthaflorence.com/episode17 Looking for a practitioner to help you with digestive issues? Schedule your discovery call today: http://bit.ly/2oXAzBw    Theme music courtesy of soundotcom.com
23:49
April 14, 2018
#16: The Importance of Strength Training with Ironman Triathlete Jen Rulon
TOPICS: Why strength training is important for everyone Won't I get builky if I lift weights? Using strength training to improve cardiovascular function Some recommendations for strength workouts Home gym essentials Rest and recovery Injury prevention and recovery The importance of mindset  Full show notes available at www.marthaflorence.com/episode16 Get a FREE copy of Jen's strength training book:  https://jenrulon.com/thepaleonp Theme music courtesy of soundotcom.com Podcast episodes also available on iTunes and Stitcher.
59:41
April 5, 2018
#15: Food Sensitivity Testing and Results
What is the difference between food allergies and food sensitivites? How do you get tested? Which testing method should you do? What do you do once you know which foods cause problems for you? Listen to the episode to learn all this and more! Full show notes available at www.marthaflorence.com/episode15 Free webinar: Turn Off Your Autoimmunity - 5 Steps to Reverse Autoimmunity and Restore Healthy Immune Function   Theme music courtesy of soundotcom.com
25:45
March 31, 2018
#14: Protein, Carbs, and Fat...Oh My!
A look at the three macronutrient categories - protein, carbs, and fat - and why you need all three, who might need more of them, and who would benefit from eating less.    Full episode show notes available at www.marthaflorence.com/episode14   Theme music courtesy of soundotcom.com
30:25
March 17, 2018
#13: 9 Diet Mistakes You Might Not Know You Are Making
TOPICS: Updates & something new I'm into Not eating enough Afraid of fat or carbs Thinking more restriction will get you better results Making weight loss your primary goal Eat less, move more Not learning from what you are doing Doing what works for everyone else Thinking X, Y, or Z diet is THE healthiest Not accepting responsibility Full show notes available at www.marthaflorence.com/episode13   Theme music provided by soundotcom.com
31:20
March 8, 2018
#12: Supplements vs. Whole Foods
TOPICS: Intro & something new I'm into Whole foods vs. supplements, what's the difference? Using whole foods as supplements Enriched foods Best foods to use as supplements Should you take probiotics with or without food? A quick note about vitamin D Get full show notes at www.marthaflorence.com/episode12 ----------------- Thriving Through Chronic Illness FB Community Get your copy of my book, The 30 Day Energy Reset - http://30dayenergyreset.com    Theme music courtesy of soundotcom.com
24:45
March 1, 2018
#11: All About Autoimmunity and Listener Questions
TOPICS: News & updates Something new I'm into What is an autoimmune disease? What causes an autoimmune disease? What is the treatment for autoimmune diseases? Listener question: Thyroid hormone replacement Listener question: Iodine and Hashimoto's  Listener question: No diagnosis, but lots of lab work You can find full episode show notes at marthaflorence.com/episode11 ---------------------------- Get your copy of my book, The 30 Day Energy Reset - http://30dayenergyreset.com Thriving Through Chronic Illness FB Community     Theme music courtesy of soundotcom.com
29:20
February 23, 2018
#10: Autoimmune Healing & Self Advocacy with Terriann Magdziarz
TOPICS: Updates & intros Welcome to Terriann Autoimmune disease basics How she got her diagnosis Making dietary changes and sticking with them Stress management Replacing toxic products You can find full episode show notes at www.marthaflorence.com/episode10 ---------------------------- Find Terriann at https://beautifullybalancedmama.blog/  Get your copy of my book, The 30 Day Energy Reset - http://30dayenergyreset.com Thriving Through Chronic Illness FB Community Theme music courtesy of soundotcom.com
42:15
February 16, 2018
#09-Paleo Budgeting and Safer Skincare with Stephanie Cahill
TOPICS:News & UpdatesIntroducing this weeks guest, Stephanie Cahill from Cleaner StephanieStephanie's journey to PaleoHow clearner products fit into her journeyBeing a special needs momHow Stephanie shares her knowledge with her patientsBudgeting for PaleoFinal thoughts and words of wisdom Full show notes available at www.marthaflorence.com/episode09 Find Stephanie at CleanerStephanie.com  Get your copy of my book, The 30 Day Energy Reset - http://30dayenergyreset.com   Theme music courtesy of soundotcom.com
50:55
February 8, 2018
Is Paleo Plant Based & The Benefits of Vegetables
TOPICS: What's new this weekPaleo is a plant based dietWhy are fruits and vegetables so important?Vegetables, red meat, and cancer riskWhat is a serving of vegetablesHow many servings of vegetables should you eat?Antinutrients in vegetablesJuicing vs. whole vegetablesWhat conditions are vegetables protective against? ----------- Full show notes available at http://www.marthaflorence.com/episode08 Get your copy of my book, The 30 Day Energy Reset - http://30dayenergyreset.com   Theme music courtesy of soundotcom.com
28:42
January 25, 2018
Should You Be Paleo Forever & Accidental Dieting
TOPICS: What's new this weekShould you be Paleo forever?Are you accidentally dieting?Symptoms of accidental dietingHow to stop accidental dietingAesthetic goals and Paleo ---------  Join the Thriving Through Chronic Illness Facebook community Grab a copy of my book, "The 30 Day Energy Reset" - 30dayenergyreset.com Get full episode show notes - www.marthaflorence.com/episode07   Theme music courtesy of soundotcom.com
22:08
January 19, 2018
Holiday Stress & Staying On Plan
TOPICS: How to indulge without derailing completelyThe difference between those who are prone to overeat and those who are notTips for managing time and reducing stress at holiday gatheringsWays to decrease stress around food ------ Grab a copy of my book, "The 30 Day Energy Reset" - 30dayenergyreset.com Get full episode show notes - www.marthaflorence.com/episode01   Theme music courtesy of soundotcom.com
22:28
January 12, 2018
Metabolic Syndrome And Insulin Resistance
TOPICS: Something I'm loving this week The science behind metabolic syndrome & insulin resistance Testing for insulin resistance Insulin resistance and other hormonal imbalances Pre-diabetes and diabetes Eating paleo for metabolic syndrome Supplements to help manage insulin resistance and metabolic syndrome --------- Grab a copy of my book, "The 30 Day Energy Reset" - 30dayenergyreset.com Get full episode show notes - www.marthaflorence.com/episode06 Theme music courtesy of soundotcom.com
25:37
January 12, 2018
Detoxing And Cleansing
TOPICS: Something New I'm Into What does detox even mean? What are toxins? What your liver actually does for a living How to support your liver The dangers of detox diets and cleanses Things do detox instead of doing a detox diet ----- Grab a copy of my book, "The 30 Day Energy Reset" - http://30dayenergyreset.com Get full episode show notes - http://www.marthaflorence.com/episode05 Theme music courtesy of soundotcom.com
28:46
January 6, 2018
Managing Chronic Illness & Mindset Mastery - Interview With Authentically Nourished Vee
TOPICS: Something new Vee is intoWho is Vee?Discovering Paleo changed her lifeManaging chronic illness holisticallyDeveloping a mindset practiceBody positivityYou are enough ------ Get full show notes and transcipt at - www.marthaflorence.com/episode04 Get a copy of my book, The 30 Day Energy Reset - http://30dayenergyreset.com
41:33
December 29, 2017
Nutrition Challenges & Personalizing Paleo
TOPICS: Who do nutrition challenges work well for?Who do nutrition challenges not work well for?How to transition after a challengePersonalizing paleo Being honest with yourself when reintroducing foods ------ Get full show notes and transcript at www.marthaflorence.com/episode03 Get your copy of my book The 30 Day Energy Reset - 30dayenergyreset.com
29:37
December 22, 2017
Paleo 101
TOPICS: Paleo 101 What is the Paleo Diet Why no grains?Why no legumes?Why no refined sugar?Paleo doesn't have to be low-carb Making paleo fit your life ------- The 30 Day Energy Reset ebook: http://30dayenergyreset.com Get full episode show notes and a transcript at http://www.marthaflorence.com/episode02 Theme music courtesy of soundotcom.com
46:23
December 15, 2017
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