Martial Arts, Chess, and Movement in Harlem with Sean Salemi

The Gut Bug 90% of Us Are Missing | Christina O'Connor

Joshua sits down with registered dietitian Christina O'Connor of Pendulum Life to unpack why the gut is the foundation of immune, skin, metabolic and brain health — and why most people are missing a keystone microbe called Akkermansia muciniphila. They get into leaky gut and the mucosal barrier, butyrate and your body's ability to make its own GLP-1, what CGMs reveal about movement after meals, fasting and resets, parasites and glyphosate, and how to reintroduce probiotics "low and slow." 5 Key Takeaways • The gut is the foundation of whole-body health — immune function, skin, metabolism and even brain clarity all trace back to it • Akkermansia is a keystone microbe most people lack; it can't come from food, soil, or air — only from birth and breast milk, and until now was never available as a supplement • Akkermansia maintains your gut barrier by recycling old mucus and signaling fresh mucus production, helping prevent the "leaky gut" that lets food proteins and toxins into circulation • Butyrate-producing strains let your body make its own GLP-1 from fiber — the same hormone behind popular metabolic injections • Movement after meals (a walk or even squats) blunts blood-sugar spikes, and gut work should be reintroduced "low and slow" to avoid a hostile takeover Featured Sponsor Segment (STEMREGEN) This whole conversation comes back to one idea: give your body the tools it's missing, and let it do what it's built to do. That's exactly why STEMREGEN has stayed in my routine. Just like your gut has a repair crew working along the barrier, your body has its own repair system — your adult stem cells. STEMREGEN supports the release of those cells from the bone marrow so you can recover, adapt, and rebuild from training, travel, and everyday stress. We spend so much energy chasing the next hack. But the real wins usually come from supporting the systems you already have — your gut, your stem cells, your biology — instead of overriding them. Foundation first. Then optimize. https://stemregen.co/josh Use code JOSH to save 15% on your order. Timestamps 00:00 Food as medicine: why Christina became a dietitian 00:30 Akkermansia 101: the anaerobe you only get from birth & breast milk 01:30 Why the gut influences every body system 02:31 Welcome — meet Christina O'Connor of Pendulum Life 05:23 From the NICU to the microbiome 09:00 Pendulum's story, premature birth & early-life gut setup 12:03 "I've tried everything" — where to actually start 15:29 Hope after a C-section: it's not all or nothing 16:25 Gut testing, butyrate & why Joshua had zero Akkermansia 19:04 Gut tests aren't exact science — one piece of the puzzle 20:30 Function Health, Hume Health & your health "avatar" 22:41 How movement plays into the microbiome 24:12 Athletes, endurance stress & the Akkermansia sweet spot 25:09 Walking after meals & the "are you truly hungry?" checklist 28:18 CGMs: personalizing what spikes your blood sugar 31:07 Metabolic flexibility — how fast you return to baseline 31:40 Akkermansia deep dive: gut barrier & leaky gut 34:16 The mucus layer, goblet cells & the "cleanup crew" 36:00 Butyrate, short-chain fatty acids & making your own GLP-1 38:20 Parasites, sushi & what's wrecking our guts 39:44 Glyphosate, toxins & protecting the gut barrier 41:03 Nightshades, fermentation & individual tolerance 43:37 "Use it or lose it": reintroducing variety to the gut 44:06 Low and slow: avoiding a hostile takeover 45:47 Fasting, Prolon & resetting to baseline 49:11 Joshua's DIY "holistic reset" 53:03 Ketogenic diet, brain health & mental clarity 56:08 Gut Fuel: diverse fibers + polyphenols 58:40 How to use Gut Fuel (cold foods only — never hot) 59:12 Resistant starch made simple + testing it with a CGM 1:00:08 Where Pendulum is headed: more keystone strains 1:01:26 Wrap-up & thank-yous Resources Mentioned Pendulum Life — https://www.pendulumlife.com  Pendulum Gut Fuel — https://pendulumlife.com/products/gut-fuel-pouch • Vitract (gut microbiome test) — https://vitract.com  Function Health (blood testing) — https://www.functionhealth.com  Hume Health (Body Pod + Band) — https://humehealth.com  Prolon (5-day fasting-mimicking diet) — https://prolonlife.com  Oura Ring — https://ouraring.com  Join "Simply Walk The Talk" Discord Community https://discord.gg/HattgC6feb SWTT Social & Website YT | https://www.youtube.com/@SimplyWalkTheTalk IG | https://www.instagram.com/simplywalkthetalk/ FB | https://www.facebook.com/simplywalkthetalk/ TikTok | https://www.tiktok.com/@simplywalkthetalk Website | https://www.simplywalkthetalk.com/ Joshua J. Holland | https://linktr.ee/joshuajholland 🌐 Connect with Joshua & SWTT Podcast Website: https://www.simplywalkthetalk.com [https://www.simplywalkthetalk.com/] YouTube: @simplywalkthetalk [https://www.youtube.com/@simplywalkthetalk] Instagram: @simplywalkthetalk [https://www.instagram.com/simplywalkthetalk] TikTok: @simplywalkthetalk [https://www.tiktok.com/@simplywalkthetalk] Joshua Holland: https://linktr.ee/joshuajholland [https://linktr.ee/joshuajholland]

From Down and Out to Champions: The Knicks' Unbelievable Run

In this short solo episode, recorded the night the Knicks made history, Joshua reacts to the largest comeback in NBA Finals history — New York erasing a 29-point deficit to beat the Spurs in Game 4. Drawing on his own experience in championship games, Joshua breaks down momentum shifts, why no lead is safe, and what this night teaches about resilience, fighting back moment by moment, and refusing to quit at rock bottom. Plus: his Knicks-in-6 prediction.   5 Key Takeaways • No lead is safe — momentum can shift in a single moment, in basketball and in life  • Resilience means fighting back moment by moment, especially when all odds are against you  • Rock bottom is often the setup for the comeback, not the end of the story  • Predictions mean little — showing up and battling is what decides outcomes  • Shared moments like this can unite an entire city around something bigger than itself STEMREGEN This episode is all about comebacks — and comebacks aren't just mental. Your body is built for them too. That's one reason STEMREGEN has stayed in my routine. It supports the release of your body's own adult stem cells — your built-in repair system — so you can recover, adapt, and bounce back from training, travel, stress, and everyday wear and tear. Because the goal isn't to avoid getting knocked down. It's to get back up faster. https://stemregen.co/josh [https://stemregen.co/josh] Use code JOSH to save 15% on your order. Timestamps 00:00 START – Why Joshua had to hop on for a quick solo episode  00:45 21 years in New York and turning 45 tomorrow  02:29 From Thunder heartbreak to backing the Knicks  04:55 Turning on Game 4 to a Spurs blowout  06:15 Down 29 in the third quarter — when most people check out  07:20 The Knicks make NBA Finals history  08:00 How this applies to your life: resilience, moment by moment  09:45 Knicks in six — Joshua's prediction  11:30 Update: travel, new tool reviews coming soon  12:14 Signing off 🌐 Connect with Joshua & SWTT Podcast Website: https://www.simplywalkthetalk.com [https://www.simplywalkthetalk.com/] YouTube: @simplywalkthetalk [https://www.youtube.com/@simplywalkthetalk] Instagram: @simplywalkthetalk [https://www.instagram.com/simplywalkthetalk] TikTok: @simplywalkthetalk [https://www.tiktok.com/@simplywalkthetalk] Joshua Holland: https://linktr.ee/joshuajholland [https://linktr.ee/joshuajholland]

The Truth About The One Device: AuraScan & SoundSuite Results

Joshua Holland visits Motion NYC for a hands-on exploration of modern wellness technology, frequency optimization, nervous system recovery, and human performance. Through aura scans, HRV testing, sound therapy, bio-tuning, and conversations with the Motion team, Joshua explores a powerful idea: perhaps wellness isn’t about biohacking at all. The discussion dives into recovery, coherence, frequency medicine, red light therapy, grounding, oxygen optimization, and why many of today’s wellness technologies are simply helping people reconnect with biological principles humans have relied on for generations. The result is a fascinating conversation about balancing innovation with the fundamentals of health. This episode is sponsored by The One Device. One of the most interesting parts of this week’s visit to Motion NYC was exploring how personalized frequency therapy can support recovery, focus, relaxation, and overall well-being. During the episode, I went through a sound sweep assessment to identify the frequency that brought my nervous system closest to a relaxed, balanced state. We then uploaded that frequency directly into The One Device, creating a personalized experience designed around my body’s unique response. What I appreciate about The One Device is that it isn’t trying to replace healthy habits. It’s designed to complement them. Whether you’re focused on recovery, stress management, meditation, sleep, or simply creating more moments of calm throughout your day, The One Device offers an easy way to bring frequency-based wellness into your daily routine. Learn more at https://theonedevice.com/joshuaholland Use code JOSH to save on your order. 5 Key Takeaways  1. Many wellness technologies are designed to recreate natural inputs humans once received daily.  2. HRV and nervous system recovery provide valuable insight into stress and resilience.  3. Sound frequency therapy may help individuals move toward a more balanced physiological state.  4. Wellness is often less about optimization and more about consistency with foundational habits.  5. Community, recovery, movement, and environment play major roles in long-term health Timestamps 00:00 Why the term biohacking can be misleading 00:42 Introducing Motion NYC and modern wellness technologies 01:45 Aura scans and measuring energetic balance 03:20 Understanding the sound sweep process 05:15 HRV testing and nervous system recovery 07:30 The importance of reaching crossover and coherence 10:05 Frequency tuning and personalized wellness protocols 12:45 Uploading personalized frequencies into The One device 15:20 Exploring circadian mode and frequency cycling 17:30 Motion’s partnership with The One device 19:15 Why community matters in health and wellness 21:05 Tour of Motion’s recovery technologies 23:10 Cryotherapy, red light therapy, lasers, and recovery modalities 25:00 The difference between optimization and biohacking 27:45 Returning to foundational human biology 30:10 Why wellness isn’t about hacking the body 32:30 Creating intentional recovery protocols 35:15 The future of human optimization and wellness 37:00 Final thoughts on health, balance, and recovery 🌐 Connect with Joshua & SWTT Podcast Website: https://www.simplywalkthetalk.com [https://www.simplywalkthetalk.com/] YouTube: @simplywalkthetalk [https://www.youtube.com/@simplywalkthetalk] Instagram: @simplywalkthetalk [https://www.instagram.com/simplywalkthetalk] TikTok: @simplywalkthetalk [https://www.tiktok.com/@simplywalkthetalk] Joshua Holland: https://linktr.ee/joshuajholland [https://linktr.ee/joshuajholland]

Stop Ignoring These Symptoms! Magnesium, Iodine & Selenium Deficiencies w/ ZUZU

In this episode of Simply Walk The Talk, Joshua Holland sits down with Karen Zemer Arms, better known as Zuzu Unleashed, for a passionate conversation about gut health, nutrition, energy, and modern disease. Zuzu shares her personal journey reversing epilepsy naturally, explains why minerals and living foods matter, and discusses how constipation, processed foods, stress, and environmental toxins impact overall health. The conversation explores microbiome diversity, regenerative farming, emotional healing, food systems, modern medicine, and practical ways people can improve their energy and vitality starting today. From bowel movements and hydration to mindset and personal responsibility, this episode challenges conventional thinking while encouraging listeners to reconnect with nature and their own health autonomy. 5 Key Takeaways  1. Gut health and regular bowel movements are foundational to overall health.  2. Modern processed foods and nutrient deficiencies contribute heavily to chronic disease.  3. Microbiome diversity improves through diverse fiber intake and living foods.  4. Stress, fear, and negative focus can directly impact physical healing.  5. Small daily changes like hydration, sunlight, movement, and better food choices can dramatically improve health over time. Sponsor Segment — Stemregen A quick reminder that this episode is brought to you by Stemregen. Stemregen is designed to support your body’s natural stem cell release and recovery processes so you can stay active, energized, and resilient as you age. Whether the focus is movement, recovery, performance, or simply feeling better day to day, Stemregen has become a core part of Joshua’s wellness stack.  Head to stemregen.co/josh and use code JOSH to save on your order. Timestamps 00:00 Introduction to minerals, nutrients, and modern disease 02:16 Welcome Zuzu Unleashed to the show 04:06 Reversing epilepsy naturally through food and holistic health 06:16 Energy, vitality, and reconnecting with nature 08:17 The “Karen” mechanic story and advocating for yourself 09:09 Transparency, social media, and authenticity in health 11:11 Nature, nurture, and changing genetic expression 12:13 The origin story behind the name “Zuzu” 15:20 Building the Wedding Gardens of Wisconsin 17:17 Moving to Georgia and building Lily Fields retreat center 18:30 The meaning behind the labyrinth 21:06 Why Americans are so unhealthy 24:39 Minerals, vitamins, and nutrient deficiencies 26:54 Autonomy, health awareness, and pandemic wake-up calls 28:32 Gut health and the importance of bowel movements 29:51 Good Poops and digestive health conversation 31:52 Living foods, plants, and nutrient absorption 34:36 Understanding the systems of the body 36:06 Supplements, testing, and personalized health 39:27 Diversity in food and microbiome health 43:45 Dairy, inflammation, and circulation issues 44:43 Using yourself as an N-of-1 experiment 45:45 Regenerative farming and reconnecting with the land 49:12 The Biggest Little Farm documentary discussion 51:43 Holistic Health Educators and retreat work 54:21 Before-and-after blood analysis and detox results 57:38 Creating long-term health change through small habits 59:36 The connection between mindset and healing 01:02:00 Final thoughts and where to connect with Zuzu Resources Mentioned  • Zuzu Unleashed: https://zuzuunleashed.com  • Holistic Health Educators: https://holistichealtheducators.com  • Lily Fields Center: https://lilyfieldcenter.com  • Zuzu on Instagram: https://www.instagram.com/zuzu_unleashed  • Pendulum Gut Health: https://pendulumlife.com  • Documentary: The Biggest Little Farm 🌐 Connect with Joshua & SWTT Podcast Website: https://www.simplywalkthetalk.com [https://www.simplywalkthetalk.com/] YouTube: @simplywalkthetalk [https://www.youtube.com/@simplywalkthetalk] Instagram: @simplywalkthetalk [https://www.instagram.com/simplywalkthetalk] TikTok: @simplywalkthetalk [https://www.tiktok.com/@simplywalkthetalk] Joshua Holland: https://linktr.ee/joshuajholland [https://linktr.ee/joshuajholland]

Why Embracing Discomfort is Your Greatest Power | Dr. Cindy Howard

In this episode of the Simply Walk the Talk podcast, Joshua Holland sits down with Dr. Cindy Howard to discuss healing, sexual health, communication, mindset, keynote speaking, functional medicine, and the power of presence. Dr. Cindy shares how language shapes identity, why discomfort is necessary for growth, and how personal adversity transformed her mission to help others through education and connection. The conversation also explores movement, nervous system awareness, grief, energy, and the importance of becoming exactly who you want to be. This episode is sponsored by Stemregen Stemregen is one of Joshua’s favorite tools for supporting recovery, resilience, energy, and overall wellness. Stemregen is designed to help support your body’s natural stem cell release process using a blend of botanicals and natural compounds. If you’re focused on movement, recovery, longevity, or simply feeling and functioning better day-to-day, this is one of the core products Joshua personally keeps in his routine. http://stemregen.co/josh Use code JOSH for 20% off at checkout. Key Takeaways  • Why discomfort is necessary for growth and healing  • The connection between language, mindset, and identity  • How movement and sensory awareness create deeper connection  • Why functional medicine requires individualized approaches  • The importance of being fully present in everyday life Timestamps 00:00 START 00:32 Meeting through the Positively Altered Podcast 01:16 The Home Hope Symposium and “movement snacks” 03:19 Why Dr. Cindy’s stage presence stood out 04:23 Breaking stigma around sexual health conversations 06:35 Finding comfort in discomfort 07:14 The emotional connection between feet and vulnerability 10:05 Why lifelong learning matters 12:12 Creating genuine connection through curiosity 14:02 Dr. Cindy’s background in functional medicine 15:19 The journey versus the destination mindset 17:20 Speaking, teaching, and learning from audiences 18:49 Growing up in Chicago 21:38 Clinical practice versus keynote speaking 23:23 The dopamine effect of speaking on stage 26:45 Why impact matters more than perfection 28:35 Sensory movement and keynote speaking 29:42 Foot jokes, humor, and charity fundraising 31:19 The Positively Altered journal and cancer journey 35:38 Transforming adversity into purpose 37:36 Future books and storytelling through medicine 40:20 The Telepathy Tapes and connection after death 43:52 The pink flamingo story 46:24 Mindset, healing, and skepticism in wellness 49:12 The danger of negativity and online criticism 52:09 Advice for living more presently 53:34 Why multitasking doesn’t exist 54:05 The “I Am” exercise 55:56 Final thoughts on language and identity 56:05 How to connect with Dr. Cindy Howard Connect with Dr. Cindy Howard  • Podcast: Positively Altered Podcast 🌐 Connect with Joshua & SWTT Podcast Website: https://www.simplywalkthetalk.com [https://www.simplywalkthetalk.com/] YouTube: @simplywalkthetalk [https://www.youtube.com/@simplywalkthetalk] Instagram: @simplywalkthetalk [https://www.instagram.com/simplywalkthetalk] TikTok: @simplywalkthetalk [https://www.tiktok.com/@simplywalkthetalk] Joshua Holland: https://linktr.ee/joshuajholland [https://linktr.ee/joshuajholland]