The Science of Sweat: Decoding HIIT (High Intensity Interval Training)

What to Eat for Gut Health: Foods, Timing, and Fermentation Explained | The Living Life Well Show

n this episode of The Living Life Well Show, Dr. Jon Skelton breaks down exactly what to eat — and how and when to eat it — to support a healthy gut microbiome, reduce inflammation, and heal your gut lining. What You'll Learn: * The #1 predictor of microbiome diversity (hint: aim for 30 plant varieties per week) * Why fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha are gut health staples * The best polyphenol-rich foods: berries, green tea, olive oil, dark chocolate (70%+), and coffee * How to choose herbs and spices for maximum benefit (fresh > single-source > blended) * Omega-3 sources that reduce gut inflammation — including options for non-seafood eaters * The surprising power of cooked and cooled potatoes and rice (resistant starch & butyrate) * Why how you eat matters: slowing down, limiting fluids during meals, and eating order * The 2–3 hour pre-bedtime eating cutoff and why your gut needs rest to heal * When a probiotic or prebiotic supplement may actually be necessary * Why the Mediterranean diet ties gut health, thyroid, and blood sugar together Resources Mentioned: * Metabolic Reset Course —  Click Here to Learn More [https://livelifewellclinic.mykajabi.com/offers/qk4YgCV2] * Free 20-minute discovery call with Dr. Skelton — Click Here to Schedule [https://livelifewellclinic.com/schedule-an-appointment/] Keywords: gut health, microbiome, fermented foods, probiotics, prebiotics, resistant starch, polyphenols, Mediterranean diet, gut inflammation, butyrate, fiber, gut healing The Living Life Well Show is for educational and entertainment purposes only and is not intended to diagnose, treat, prevent, or cure any condition. Always consult a qualified medical professional.

Eat for Your Thyroid: The Essential Nutrients That Support Thyroid Function & Reduce Inflammation

Are you eating in a way that supports your thyroid? In this episode of The Living Life Well Show, we dive into one of the most requested topics — what to eat when you have thyroid disease. Whether you're dealing with hypothyroidism, hyperthyroidism, Hashimoto's, or Graves' disease, the food you eat plays a powerful role in thyroid hormone production, conversion, and inflammation control. In this episode, you'll learn: * How the thyroid works and why T4-to-T3 conversion matters * Why protein is foundational for thyroid hormone transport * The best food sources of selenium, zinc, and iodine — and how much you actually need * Why iodine is a "Goldilocks" nutrient (too much or too little causes problems) * The truth about wild-caught vs. farmed fish and cage-free eggs * How blood sugar control and gut health are directly tied to thyroid function * When to supplement vs. getting nutrients from whole foods Top thyroid-supportive foods mentioned: * Eggs & Greek yogurt * Salmon, sardines, trout & yellowfin tuna * Brazil nuts (selenium powerhouse) * Pumpkin seeds & legumes (zinc) * Seaweed & iodized salt (iodine) * Turkey Key takeaway: Thyroid health isn't just about medication — it's about creating the right nutritional environment for your body to produce and convert thyroid hormones effectively. 🔗 Ready to balance your thyroid and reset your metabolism? Join our Metabolic Reset program — mentioned in this episode — to get personalized support for blood sugar regulation and thyroid health.  Click Here for the Metabolic Reset Course [https://livelifewellclinic.mykajabi.com/offers/qk4YgCV2] Don't forget to subscribe, leave a review, and share this episode with someone managing thyroid disease. #ThyroidHealth #Hypothyroidism #Hashimotos #NutritionForThyroid #LivingLifeWell #ThyroidDiet #FunctionalNutrition #WholeFoods #MetabolicHealth

What should I eat for...Diabetes, Insulin Resistance, High Blood Sugar, Weight Loss

Managing diabetes starts with what's on your plate — but with so much conflicting advice online, it's hard to know where to begin. In this episode, Dr. Jon Skelton kicks off a new series called What Should I Eat? with a deep dive into nutrition for diabetes and insulin resistance. In this episode, you'll learn: The #1 breakfast rule for diabetics (and why cereal is the enemy) Can diabetics eat fruit? Yes — here's how to do it right The fructose chart explained: berries vs. bananas vs. pineapple Why fiber order at meals matters more than you think Low-carb fast food survival guide: Chipotle, Wendy's, burger joints & chicken places The hidden sugar bomb in your condiments and salad dressings Best snacks to avoid glucose spikes (beef jerky, nuts, seeds & more) Rice and potatoes: which varieties are least harmful — and when to avoid them entirely Oatmeal and sourdough bread: the truth for diabetics Artificial sweeteners and alcohol: why they're worse than you think How to use a continuous glucose monitor (CGM) to personalize your diet The simple meal formula: Fiber first → Protein second → Carbs last Resources mentioned: Metabolic Reset Course: Metabolic Reset course Link [https://livelifewellclinic.mykajabi.com/offers/qk4YgCV2] Link to Live Life Well Clinic Appointment [https://livelifewellclinic.com/schedule-an-appointment/] Continuous glucose monitors: Dexcom, Freestyle Libre, Stelo Keywords: diabetes diet, insulin resistance, blood sugar, A1C reduction, low carb, diabetic meal plan, continuous glucose monitor, what to eat for diabetes, glycemic index, fructose chart, metabolic reset, Dr. Jon Skelton, Living Life Well

Beginner HIIT Essentials: The Metabolic 3 Workout Guide

Episode Title: Beginner HIIT Essentials: The Metabolic 3 Workout Guide Description: Ready to start HIIT but not sure where to begin? In this episode of The Living Life Well Show, Dr. Jon Skelton breaks down everything beginners need to know before jumping into high-intensity interval training (HIIT). Learn the three foundational exercises that build the strength and stamina required for a safe, effective HIIT workout — no equipment needed. In This Episode: What HIIT is and why it's effective for beginners The 3 essential exercises you need to master before starting HIIT: squats, push-ups, and planks Step-by-step progressions for each exercise (from easiest to most advanced) How to know when you're ready to graduate to a full HIIT workout The Metabolic 3 Beginner HIIT Workout — a 15–20 minute, bodyweight-only routine you can do at home How to structure your intervals, rest periods, and rounds Why "high intensity" is always relative to your fitness level Key Takeaways: Master 10 sit-to-stand squats, 10 push-ups, and a 30-second plank before starting HIIT Beginners should use 15–30 second intervals with equal or double rest time The full HIIT guide includes 3 rounds targeting lower body, upper body, and core Modifications are available for every fitness level — anyone can do HIIT Free Download: Get the Metabolic 3 Quick Start Guide — a free beginner HIIT workout guide referenced in this episode. Click Here to Get the Guide [https://livelifewellclinic.mykajabi.com/pl/2148785075]  Keywords: beginner HIIT workout, high intensity interval training for beginners, bodyweight HIIT at home, how to start HIIT, metabolic workout guide, sit to stand squats, beginner push-ups, plank workout, HIIT modifications, Living Life Well show, Dr. Jon Skelton, no equipment workout, interval training for beginners, home workout routine Connect & Learn More: Website: livelifewellclinic.com [livelifewellclinic.com] Disclaimer: This episode is for entertainment and educational purposes only and does not constitute medical advice. Consult a qualified medical professional before beginning any new exercise program.

The Science of Sweat: Decoding HIIT (High Intensity Interval Training)

The Science of Sweat: Decoding HIIT (High Intensity Interval Training) Is your workout actually working? In this episode, Dr. Jhn Skelton breaks down the evidence-based framework for home-based HIIT training — combining smartwatch data with your body's own signals to help you train smarter, not just harder. What You'll Learn: What HIIT (High Intensity Interval Training) is and why it outperforms steady-state cardio for most goals How to calculate your personal target heart rate zones using the Karvonen (Heart Rate Reserve) Method The truth about Apple Watch accuracy during HIIT — what it does well and where it fails How to use the Rating of Perceived Exertion (RPE) scale to train by feel The 3 HIIT interval models (short, medium, long) and which is right for your fitness level Optimal work-to-rest ratios for running, swimming, and resistance/body weight training Why short bursts of intense activity can reduce cardiovascular mortality risk by up to 47% How to build a sustainable, injury-free HIIT routine Key Takeaways: Your heart rate zones are unique to YOU — base your training on where you are today Pair your smartwatch data with RPE for the most accurate self-assessment Beginners: start with a 1:3 work-to-rest ratio; advanced athletes may reach 2:1 or 3:1 HIIT is one tool — balance it with rest days and low-intensity zone 2/3 work Resources Mentioned: 2025 ACSM & ESSA Joint Consensus Statement on Exercise Assessment Polar H10 Chest Strap (gold standard for heart rate accuracy) Karvonen Formula: Target HR = Resting HR + (Intensity % × (Max HR − Resting HR)) Max HR Estimate: 220 − Age Connect: 🌐 livelifewellclinic.com Disclaimer: This show is for entertainment and educational purposes only and does not substitute professional medical advice.