Why Supplements – The Caltons – Protein Powders

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The Caltons are among the world’s leading experts on the topics of weight management, lifestyle medicine and micronutrient deficiency. Their high success rate working with adults and children to achieve sustainable weight loss and reverse health and disease conditions has made their consultancy highly sought after by celebrities, athletes and top corporate executives around the world. It is their belief that becoming micronutrient sufficient is the first step towards preventing and reversing many of today’s most prevalent health conditions and diseases.

In this Show, You’ll learn:

  • The 135 Country Journey
  • Why Micronutrients Are Important
  • How Osteoporosis Was Reversed
  • Tips on Protein Powders

Links & References from the Show

Got questions?


Yoga students, if you love to learn about yoga, health and wellness, plant-based nutrition, flexibility and mind/body biohacking, you have come to the right place, my friend. Welcome to the Yoga Talk Show with Lucas Rockwood, where my goal is to make your yoga practice just that much easier. Find us online at YogaBodyNaturals.com. We’re also on Facebook and YouTube. Check us out. Now let’s get on with the show.

So hello and welcome, everyone, Lucas Rockwood here with The Yoga Talk Show. I’m here today with our special guest, Mira and Jason Calton. They’re joining us from Florida, I’m here in Spain. So we’ve got a bunch of thousand miles beside us and we’re excited today to talk about micronutrients.

The Caltons, if you haven’t heard of them, they’re among the world’s leading experts on the topic of weight management, lifestyle, medicine and micronutrient deficiency, which is a really interesting topic that not many people are talking about but should be.

Their high success rate working with adults and children to achieve sustainable weight loss and reverse health and disease conditions has made their consultancy highly sought after by celebrities, athletes, corporate executives all around the world. Both of them believe that by becoming micronutrient sufficient is the first step towards preventing and reversing many of today’s health conditions and diseases.

There’s lots and lots of talk about macronutrients, carbs and sugars and proteins and fats. Not a lot of people are talking about micronutrients. And what that really means, these are things like vitamins and minerals and phytonutrients and enzymes, all the little stuff that we’re just starting to learn more about.

The Caltons have two books, I highly recommend them, Rich Food Poor Food and Naked Calories, and I’m a crazy reader and so I can’t remember which of your two books I read, which I’m totally embarrassed about, because I read books so quickly. I read your earlier one, which I believe was Rich Food Poor Food. Is that correct?


No, that was actually Naked Calories.


Awesome, yes. So I read Naked Calories. I’m just a totally compulsive reader. The way some people watch soap operas, I do audio books, I do Kindle Books, the whole deal, and so I just suck down books. But as soon as I heard about your story I grabbed your book right away, and I’m excited to dive into your other one.

(02:22) Before we get started here, tell people a little bit about your background, especially this extremely unusual 100-country journey that you took that led you into this very unique career path where you are today.


Sure. There’s a lot of nutritionists out there that have what we consider to be the typical nutritional background in education. We all go, we read the books, we learn about carbs, fats, proteins, what’s good for you, what’s bad for you, how much salt you should eat, fat, whether you should be eating a higher ratio of carbs or should you be eating less protein. So we all have that down, although there’s a lot of in fighting with even with just that basic information.

But one of the things that we wanted to do, and I had a private practice for about 12 years before I met Mira, in nutrition, and I had dealt with all that one-on-one with clients and all the book learning and knowledge you can accumulate through journals and through your schooling. But one of the things I had always kind of been just really enthralled with was Weston A. Price’s travels back in the 1930s, where he actually got a chance to travel around the world and study remote tribes and look at what they were eating. And he discovered a lot of what we consider to be kind of cutting-edge nutrition even today, back in those days.

(03:39) So in 2005, Mira and I decided that we wanted to do travels similar to that, and we didn’t have any particular timeframe when we started off with it, but it ended up being a 7-year, 135-country journey, where we did the same thing. We traveled to the most remote areas that we could find, and we lived with and we ate with, sat with and observed cultures from around the world. And that’s really what I look at as being kind of my best nutrition education. When you really want to find out how do you create a healthy diet in a world where the more knowledge we seem to have about that subject the sicker our people are, which is what’s happening in Europe and in America, I think an education like this where you can sit down with a group of people and really observe them, how often are they eating, what are they eating, what’s their relationship with food, what’s their overall lifestyle, why is it they don’t have diabetes, why don’t they get obese, what don’t they have cancer, why is it they’re able to side step all of these, what we call lifestyle health conditions and diseases that seem to be plaguing Americans and what are they doing so differently that they aren’t getting these things? That’s what we wanted to find out, and that’s what we did find out on our journey.


That’s amazing. I know all kinds of nutritional geeks, and 120 countries?


It’s 135.


135, yeah, I think you’ve got the record on that one. That’s commitment to the cause. That’s amazing.


Yeah, we wanted to have a global perspective, and I think that’s what so many people are missing out on. They really haven’t looked — a lot of people are reading all the studies, but who’s putting out the studies? It’s only within a certain amount of distance from your home or in your own country, and that’s a bit of a problem. And so we wanted to be the first people out there to really get a global perspective and to see it firsthand.


Yeah, it’s interesting. People do a lot of really silly generalization in the West, too. People will say things like the Asian diet. I lived in Southeast Asia for many, many years, and what people eat in Manila and what they eat in Mumbai, it’s night and day. There’s no Asian diet. Or people will even say the Mediterranean diet, where I live now, and again, what people are eating three or four hours away from where I am now is completely different than what people eat here.

And so while some people would think it’s overkill, I don’t think it is at all. There’s nuances to every single area, and there’s very interesting things to learn just by looking at local stuff, even within a very small reason.


(06:15) And the important thing with that was these places were eating, like you said, local, what was available to them. And so in France if you’re inland you’re not going to be having all the fish and seafood that you would if you’re on the coast, obviously. And that’s what was one of the things that was keeping them so incredibly healthy, is that they were eating exactly what they had, when they had it and that’s one of the reasons why people in modernization are so sick these days, is because we’re shipping things from across the world and we figure that’s the norm now.


(06:44) In many different scientific disciplines, mathematics and just science in general, you have what we call laws. There are certain things that are universal truths. In nutrition it doesn’t seem like we have too many of those universal truths, and that’s one of the things that we were looking for. We wanted to find a unifying factor that all the different nutritional discipline — that was true for all nutritional disciplines. We were so tired of the vegetarians fighting with the Paleos fighting with the Mediterraneans fighting with the low-carbers, fighting with the low calories. Who’s right? Do calories matter, or fat? Is fat bad or is carbs bad? That’s one of the biggest things that’s holding back nutrition as a science in general and really allowing people around the world to finally discover how to be healthy.

(07:34) One of the many, many things that we discovered and one of the things that we’re writing about currently from our journey is the one universal truth that I believes hold true in nutrition, and that is that you need micronutrients, no matter whether you’re a Paleo primal or you’re a vegan vegetarian. Those are two extreme ends of the nutritional theoretical spectrum, but the fact is if you’re deficient in calcium, magnesium, vitamin K, vitamin D, whether you’re either of those two sides of the spectrum you’re going to get osteoporosis. It’s the one thing that we all have in common.

And so that’s what we try to start with in our nutrition theory, is that universal umbrella. We call it being a nutrivore. We say it doesn’t really matter what kind of diet you follow, we’ll respect all peoples’ dietary philosophies. Your dietary philosophy is your journey. Each person takes a different journey throughout their lifetime and that’s great, but as long as we can hold onto that one universal truth that these micronutrients are absolutely essential for optimal health, then at least we have a starting place to unify the different theories and start from there and then move forward.


So let’s jump right in there. So micronutrients versus macronutrients. For people listening, I think everybody’s probably heard about some kind of carb to protein to fat ratio, maybe they did the Atkins, maybe they did The Zone, maybe they’ve done some crazy fruitarian 80/10/10 thing. It seems like people are really obsessed with carbs right now. Everywhere I read, there’s a lot of sugar bashing, fructose bashing. I myself get in that wagon many times, but in the 80s and 90s it was saturated fat and now people are railing on soy and corn.

And so this micronutrients thing, you guys are really pioneers in terms of really putting the emphasis on this, and I love this idea of eating for nutrients as opposed to eating for caloric density, which is kind of moot since there’s so many calories around. But my question is this. (09:38) Is this just another fad, is this like a South Beach thing, are we going to focus on our magnesium and calcium levels for the next few years and then jump onto something else, or is there really some depth here, based on your research and your travels?


Well first of all, I’m just so thrilled you even though of it as a fad. We have a hard time getting people to even learn the word micronutrient. Basically, the media is still very much still in the macronutrient, the carb, fat, protein argument. We’re just now starting to — even when we put Naked Calories out a year ago, the publishers were absolutely 100% against putting the word micronutrient on the book. So if we are in any way responsible for trying to get the world out we are thrilled that it could even possibly become something that’s kind of known, much less a fad.

It is that important, though. Like Jason was saying, it is the one truth, and it doesn’t matter what you’re eating, into the carbs and fats. That’s just going to give you energy. (10:35) But it doesn’t matter because your body can’t perform its functions without the micronutrients. So I’m hoping that it’s going to be something that we get a lot more research into and that the research starts getting a little bit more mainstream.

The problem with so much of the research that’s coming out these days is that they’re trying to disprove micronutrients, as opposed to saying the validity in just the fact that they are in all your food and that you need them. So many companies now are trying to say this one doesn’t work for that, vitamin D doesn’t work, I think they said today, to help boost your immune system. These new studies keep coming out, and people are trying to disprove them. And that’s because of the fact they’re not looking at them as a whole and the fact they work together in such a tangled dance. When people start putting the message out about micronutrients, I really hope they don’t go forward and just say it’s spot supplementation, just take this one or just take that one. We really want people to understand that it’s these intricate dances, these combinations of micronutrients that are what’s causing health, and it’s when they become depleted that that’s the exact thing causing the illness and the lifestyle diseases today.


Yeah, it’s interesting. It’s like you said, a lot of people either discredit altogether or they get obsessed about just one thing. And so they’re convinced that they just need to take 10 grams of fish oil a day and all their ails will be gone, or the vitamin C one is the one that I see a lot of in my world. People are convinced if they take 10 grams of vitamin C every day that all ails will be gone. And it’s like well, the ecosystem or the biology of our body, it cannot be that simple. We need to look at food as a symbiotic thing and nature as a symbiotic thing and find some balance in our diet.


(12:22) We’re definitely food first people. We want everyone to understand that. We believe that eating a micronutrient-dense or micronutrient-rich diet is the most important thing as step one. But for instance, I read the Washington Post this morning, because they had an article coming out saying vitamin D and calcium did nothing for bones. What I wrote to the woman and I said was first of all how could you even say that, and you might start scaring people into not wanting to take calcium and vitamin D. What you left out of your story and what they left out of the studies was that vitamin K is integral and that magnesium is integral and bora’s (12:55) integral. Rather than saying what didn’t work, let’s start discussing what is really needed and bring the discussion to the experts, rather than just to the media.


Yeah, it’s really, really a complex issue, because I think our brains don’t naturally work holistically, so people want to isolate one nutrient and focus on just the vitamin D and they don’t want to think about the whole system.

So let’s talk about stories. This theory is going to get a lot of people lost, and they’re thinking micro/macro, vitamin D, I don’t even know what vitamin K is and they’re getting lost in this. (13:28) Tell me about some stories, people you’ve worked with or people you’ve seen who are either eating micronutrient-dense foods or perhaps working with micronutrient supplements that are well thought out, well formulated. What are some results that you’ve seen? Maybe some simple things, maybe some dramatic things that people can kind of relate to in their everyday life.


I guess I’m going to take it to before where Jason started, before we even went on our 135-country tour. This was never my interest. I was a fashion publicist, first of all. The only reason I got into this was because at the age of 30 I was diagnosed myself with advanced osteoporosis. So I had the bone density of an 80 year old when I was 30. And the only reason I started studying micronutrients is because the doctors left me no hope beyond prescription drugs, and I started doing the research and I didn’t want to be on the prescription drugs.

So this love for micronutrients only comes out of the fact I started to work with Jason. He was my doctor when I first met him. And we first started looking at these micronutrients as a way to heal myself, as a way to make it so that I could walk again, so that I could go on my 135-country tour, so I could be a healthy adult. So that’s the reason why we started doing this research. We did this research because I needed to be able to get my bones back to becoming healthy.

(14:49) And within two years of changing my diet completely, of adding in proper, like you said, well-formulated supplementation, as well as limiting lifestyle habits that were hindering my bones from growth, I was able to go back to the doctor and find out that I didn’t have osteoporosis anymore. I didn’t have osteopenia even anymore. So it can be done, I know this firsthand, and ever since we started working on this there’s been so many more success stories.


And you’re right, when people heard about micronutrients and macronutrients, it does become confusing. So let’s just start with this premise, just in case people are still confused. (15:30) Macronutrients are carbs, fats and proteins. You need them in large or macro quantity, and they contain calories. So that’s typically what you talk about when you talk to a nutritionist or your doctor. Micronutrients are needed in small or micro quantities. They typically are not associated with caloric value, especially with the vitamins and minerals, although essential fatty acids theoretically have some calories. But these EPA/DHA omega-3, omega-6s that we hear so much about in the media, and amino acids which are part of the protein family, these are all micronutrients. That’s the other side of food.

When people say, “Oh, that’s a really healthy food,” they mean it’s healthy because it has high amounts of these vitamins, minerals and essential fats, not because it has any higher amounts of calories, sodium, carbs, fats or proteins.

(16:24) So micronutrients are kind of theoretically what make your food healthy. They’re those vitamins or minerals that you already know about. And the other confusing part of it, like Mira said, is each one of the different micronutrients have their own unique personality. They have their own unique job in the body. Not only do they individually have functions to perform, but they interact with specific groups, very similarly to how we interact with specific groups of friends and families. Somebody looking at me on my own might say, well Jason goes to work and this is what he does every day, but why is he so close with this group and that group of other people, or my family and my friends. Well, I have an affinity towards those.

Micronutrients do the same way. If I don’t show up at my family gathering, my family’s going to be wondering where I am, it’s not going to be functioning in the exact same way and it works the same way with micronutrients. That’s why mega dosing individual micronutrients, whether it’s vitamin C or D or omega-3s or any of them is a bad idea. The idea is you want harmony. You want to have sufficiency in all of the essential micronutrients.


Yeah, it’s really interesting. The challenge with alternative health, which I’m sure you guys consider yourselves a part of, is we tend to reject everything and go to extremes and that’s when you get people mega dosing omega-3s, mega dosing vitamin D, mega dosing vitamin C. While there’s probably a time and place for that, I see a lot of people getting into trouble with that kind of thing and people just recklessly advising people to take this big, massive doses of stuff that can have a really big impact. Vitamin D, for example, can have pretty dramatic impact. And I like to use myself as a guinea pig, so I criticize this stuff and then I go out and try it.

I’ve taken massive doses of vitamin D and I’ve had hot flashes like a menopausal woman, I mean crazy, crazy hormonal stuff has happened to me, haven’t been able to sleep for days, and I’m like a canary in coal mine. I react to everything. But it’s interesting that — the challenge, I think, is finding that balance and finding that equilibrium that we’re all looking for.


(18:30) Proper supplementation changes people so quickly. Literally we have people who write us after going on a proper supplementation program and they’ll tell us that all of a sudden, within a week, they’re completely sleeping, their cravings for food are gone, for sweets and for salty foods. People get off their high blood pressure medication. High blood pressure is one of those great examples, because everyone knows this is true. Harvard and Yale and Duke and all these people wrote the DASH Diet. The DASH Diet for hypertension basically says that if you have high blood pressure you need potassium, calcium and magnesium. And if you take those things you will not have high blood pressure. That’s a perfect example of just how three micronutrients work together really well to bring you back into a healthy state.

And we find that with people all the time. People get off that almost instantly. Sleep is another great one. People ask, “Well what will I notice if I start supplementing?” and I say, “I don’t know what’s wrong with you. Maybe you’re just going to have more energy. Maybe your brain is going to be clearer. All I can say is when you do begin living optimally because you’re getting optimal supplementation, you will feel so much better than you ever thought you could.”


Here’s the question that always comes up. You guys make supplements, I make supplements, I’m a huge fan and I’ll be the first to admit I’m bias on this. (19:57) But the thing that always comes up with people is they say, “I don’t need supplements. I get all my nutrients from the foods I eat.” How do you respond to that? Is that even possible? Is that a pipe dream? Was that ever possible? What are your thoughts?


I had heard this a lot, and I’m a researcher and it really bothered me when my clients would come in and ask me that question. I don’t ever like to give knee-jerk responses. My idea of whether or not a person would be able to get all the vitamins and minerals they needed from their diet, it seems logical.


And then…


And then I did the research study. People can read this research study. I published it in the Journal of International Society of Sports Nutrition, which is pretty much the premier sports nutrition society in the world. What I did is I looked at, in this particular study, four popular diets. We looked at the DASH Diet, the best life diet, the Atkins diet and the South Beach diet. And what we did is we looked at the menus from these exact books, exactly the way the authors, which almost all of them except for best life are medical doctors…

Mira: Down to the spices.

…down to the last grain of salt. We wanted to see, if we were to eat exactly the way they told us to, many times eating 6 meals a day, over 2,000 calories a day, how close would we get to getting all the vitamins and minerals we need? We basically looked at just the 27 basic essential nutrients, and what we found was pretty incredible.

(21:27) We found that on average, these diets are 56% deficient at providing the minimum amount, the RDI amount of 27 essential micronutrients. And once we found that conclusion we said oh my gosh, that’s pretty incredible. We’re more than 50% deficient eating a theoretically almost perfect diet, a diet designed by medical and health professionals, specifically to make me healthy in the case of the DASH Diet, and in other diets to make you healthy and to lose weight. What are the millions and tens of millions, theoretically upon hundreds of millions of people in America and around the world each year who go on a diet, what are we doing to ourselves if micronutrient deficiency is really that big of a problem?

(22:12) And then at that point we said, well how many calories would we have to eat? Are we close? Are some of them at like 99%, 80-some percent? So we then just raised the amount of everything in the diet equally, so we didn’t change the ratios of the profile. We just wanted to see when would we hit the minimum quantity on those 27 micronutrients, at what calorie range. And can you guess what it was? 27,575 calories, on average, is how many calories an average person would have to eat day in and day out in order to reach minimum sufficiency for those 27.

And then of course there’s the Paleo primal group, and they’re like well you didn’t study our diet.


We heard that all the time.


And again my mind was going, well it makes a lot of sense so let’s see. So we took Diane Sanfilippo’s Practical Paleo and Mark Sisson’s Primal Blueprint and we put those to the same test. And while they did do better than the average, they were still 56% sufficient or 44% deficient at getting those essential micronutrients.


That’s incredible, and it’s an interesting thing and a challenging thing. I think we live in a unique time in age where we’re not just trying to survive. We’re trying to basically beat time. We’re trying to live a really long time. And people have this myth that in nature everything’s perfect, and I think a lot of people just haven’t really spent much time in nature to see what’s going on. I’ve worked with animals, for example. When I was younger I worked with burrows and with horses, and horses aren’t in perfect health. They’re grass fed, they’re eating naturally, they’re out on the pasture, they’re not in perfect health. Some of them have skin diseases, some of them have hoof problems. They’re probably nutrient deficient, and they’re probably suffering from similar things we are. Of course not to the extent that we are, but it’s not like — I just don’t think that by eating a magically perfect, natural diet that necessarily means you’re going to get all of your micronutrients, especially when you’re trying to optimize for longevity.

It’s a really big feat that we’re trying to do. I think a lot of us are trying to live over 100. It’s a really big deal. I don’t think there’s a whole lot of room for slippage here. We need to focus on really small things, and perhaps when life expectancy was 45, 55 years old, these little things didn’t really matter, but I think we’re at a unique time where they can and will matter in a really big way. So it’s interesting to look at that.


Yeah, and when you compare it with the ability to reach micronutrient sufficiency in the past, we look back at what the USDA used to say was in food, and the USDA used to claim there was a lot more micronutrients in food because there was, because the soil had a lot more micronutrients. So we’re trying to reach that same sufficiency, with highly depleted soil. And if the micronutrients are in the soil, they’re not going to be in the plant, they’re not going to be in the protein that ate the plant.

So just for example when you look at an apple from 80 years ago to one now, today’s apple as 96% less iron and 15% less calcium, and that holds true of the iron in meat and the vitamin A. There’s 100% less vitamin A and B than there was 80 years ago, 100%. So we’re trying to reach sufficiency through food, when the food is not sufficient any longer.


Yeah, and we’ve had a change in diet. There’s no doubt about the fact we’re eating more processed foods. Just an observational study in general that people can do is look at dogs. It wasn’t that long ago where 20, 30, 40 years ago there was no diabetes and obesity in dogs. Dogs ate bones, typically they maybe ate table scraps, and they’re getting a lot more of the artificial type foods. They’re getting table scraps, but it’s no longer meat and bones and chicken. It’s sugar and ice cream and doggie treats and bakeries and the foods now have very little of the protein and fat the dogs need, and they’re starting to almost reflect the same thing that’s happening here.

(26:17) Talking about longevity studies, the research there shows that a lower calorie diet may actually be a benefit when we’re trying to live a longer period of time, but what is that going to mean for our micronutrients? If we’re going to try to experiment with a lower calorie or a liquid diet, you’re really going to want to make sure that you get those non-caloric micronutrients in at their optimal levels, if this is ever going to turn out well.


It’s so true. People argue about all kinds of things about nutrition, but I don’t think anyone argues about the studies showing that long-term calorie restriction increases longevity, and you’re absolutely right. If that’s the focus, how are you going to do that without the most nutrient-dense foods possible?


(27:02) Yeah, when we traveled to some of the blue zones, blue zones are the areas where people live the longest, one thing that you notice is usually they have a highly mineralized water. And that’s something that we don’t get. We get this oddly processed, strange concoction we call water, here at the States at least. So that’s just another thing to look at. They’re getting that through their water, even when they did have scarce amounts of foods.


So here’s a big question for you. Let’s say you had to pick one thing, and I think I know what you’re going to answer but I’m just curious. You’re looking at the global health crisis and the increase and pandemic levels of obesity and diabetes and hypertension and even cancer and heart disease and these kinds of things. (27:43) If you had a magic wand and you could wave it, I think a lot of people would pull out the sugar, some people would go after the fructose, some people would go after the bread or the gluten, but if you had that magic wand would you wave it on this micronutrient thing? Do you think it has that big of a potential leverage on our global health?


I’m going to let Jason speak to that. All those things you mentioned, you mentioned sugar, it blocks vitamin C, it blocks magnesium, it blocks calcium. You talked about gluten. Gluten obviously is causing leakage in the gut, which is blocking the ability to gain micronutrients. You talked about high fructose corn syrup, and that’s of course blocking the chromium and different minerals. So I just wanted to bring up what everyone’s talking about, all these things to take out, they’re leaving out the part that really says that what they need to make sure they add in is micronutrients.


(28:43) That’s a great point, and to your question, not only would it be the magic wand that I would wave, I just wish that people could understand how just vitally essential, they don’t call them essential micronutrients for no reason, we must be sufficient in our micronutrients or we will get a health condition and if that deficiency progresses for a period of time you will get a disease. It isn’t my theory, it isn’t an idea that I think about once in a while and that I’m just putting around out there and that it can’t be backed up by science, it’s backed up by tens of thousands of medical journals. It is, like I said, the one universal truth.

(29:23) The fact is, if you follow a low-fat diet, as long as you get your essential fatty acids in, again a micronutrient, you’re probably going to be relatively okay, assuming you get enough fat to get those fat-soluble vitamins out of your food. You follow a lower carbohydrate diet, that’s going to be okay. If you follow a Paleo-style diet, that’s going to be okay.

When we talk about these diets, that’s really the number one thing has been kind of pushed upon the world in general, is let’s focus on the carbs, fats and proteins, and we’ve been doing that pretty strongly for the last 50 years, certainly here in America, and we haven’t really gotten anywhere. We’ve just been going around in circle and circle and circle and we’re fighting and fighting and fighting. Let’s put the horse in front of the cart for a change. Let’s talk about the one thing that’s essential in all diet. Let’s become micronutrient sufficient, and then the argument about diet becomes a moot point, doesn’t it? What do I care if you want to follow a plant-based diet or you want to follow a meat-based diet? As long as you are sufficient in your essential micronutrients, that’s your personal choice.

(30:26) So yeah, I would love for people to start to understand the importance of it. I want them to understand that becoming sufficient in it should be the foundation of their healthy lifestyle. Then build your dietary philosophy upon that foundation, but nowhere can you go, no scientist, no country, no world, no way are you ever going to find somebody to come and say, “Well, the Caltons are just, I don’t know what they’re full of. You don’t need essential micronutrients.”

(30:55) It’s not a theory. This is a fact, and it could possibly be the most important thing that we do as a country and as a world, to really turn around the health crisis that we’re all facing.


That’s amazing. When you think about starvation, the analogy I always use is places where people are starving, whether it’s sub-Saharan Africa, countries in Africa or flood zones after a disaster like just happened in the Philippines. The food that gets airlifted in, it’s always rice and wheat and they throw it from helicopters. Ironically, this is what the wealthiest people in the world eat. It’s really bizarre.

And I think this paradigm shift, where instead of just looking at this sack of survival food falling from the helicopter down onto the ground, we just need to think of micronutrient density and I think it will give people a completely different perspective, and I love the idea of nutritional wars ending because I think we’ve proven that that accomplishes nothing except creates religions of food warriors all around the world.




Absolutely. That’s one of the things that we’ve really tried to get across in our books, is that we have our own dietary philosophies we follow and so do you and so does everybody. It’s really none of anybody else’s business. It’s such a personal choice. It’s such a personal journey.

(32:17) But the one truth is that I don’t care what you’re following, you need micronutrients. And the more we can just explain to people that they’re the same exact micronutrients, and you know what, if we all work towards having the food supply give us better, more micronutrient-rich food, it’s going to serve your dietary profile, it’s going to serve my dietary profile and it’s going to make a generation of healthier kids growing up behind us.


Yeah, and I hope people listen to what you said, too, and we’ll just second it again, that it’s not about the mega doses. I always try to think of things as much as being in nature as possible. So when I try to come up with a theory, I try to think, well how would I see this happening in nature? Nature’s not perfect, like you mentioned, but when it comes to how many micronutrients we need in a day, I’d like to think, well if I could have eaten food that would have delivered this amount of micronutrients, that’s a good place to start. When you’re talking about taking in mega doses of any of these particular micronutrients, ask yourself how many bowls or plates full of food would I have had to eaten to get that amount.


And would it have been available, not this year but in years past. Obviously you can go to the grocery store and get almost anything, but would have really been available in nature?


Right. You don’t want to go and just start mega dosing, because one of the things that people will hopefully read when they read our book, Naked Calories, and we won’t get into it too much, but there’s certain things called micronutrient competitions that can take place, which just simply means the more you take of one thing, it could be blocking or hindering your body’s ability to use another micronutrient. And these are natural competitions that take place in food, but at the same time when we start to supplement, unless you are aware of those competitions you could be causing more micronutrient deficiencies than you had before you started, to take that one mega dose supplement.


Love it, love it, great stuff. (34:09) Tell people listening where they can get your books. I know you guys have a vitamin supplement that I’m dying to try. So tell people how they can find out about you and your work and your products and your websites.


First of all, after this we will make sure you get a box. (34:24) Our product is called Nutreince, and you can go to Nutreince.com, or go to CaltonNutrition.com. It’s basically the supplement that we created for me when we started doing the research on micronutrients and how best to absorb them, and this is the product we created. This is the product that took us six years to get the patent on, both in the U.S. and in the EU, and we’re extremely proud of it. We’re getting amazing testimonials, so definitely check those out.

We wish everyone would go and take a quiz, because really the best thing you can do for yourself if you’re wondering if you are micronutrient sufficient, is get an idea if you are. Take the quiz yourself at CaltonQuiz.com, and it will give you a snapshot as to what the likelihood is that you’re getting enough micronutrients or enough vitamins and minerals in every single day. If you don’t do well, then obviously you know that you need to take some steps to improve, so that you don’t get any lifestyle diseases in the future. And that’s our goal, is to really make sure that people prevent things before they start happening for themselves.


Like you mentioned, we’ve got two books if people do want to learn more. The way that I would read them is Naked Calories food and then Rich Food Poor Food. So Naked Calories is about our travels, talks all about micronutrients, which ones you need, how to identify them and it gives you our simple three-step plan to achieve micronutrient sufficiency. And then Rich Food Poor Food, because the first step of the three-step sufficiency is to put food first and to search out what we call micronutrient-rich food, Rich Food Poor Food is our grocery store guide. It shows you how to go into each aisle in the store, how to identify a rich food over a poor food and not just based on its micronutrient values, although that is the primary concern, but we also want to keep you away from genetically modified foods, food with antibiotics and hormones and pesticides and artificial colors and all kinds of different problems.

So Rich Food Poor Food will do that, and it really is set up just like your grocery store, aisle by aisle, and it shows you how to accomplish that first step, very easily and effectively.


And I think we want to give your listeners a gift. So I think we want to give them $10 off any purchase of Nutreince on our website. For their first purchase if they just enter the coupon code, I think we did YOGABODY, if you enter YOGABODY at the checkout you’ll get $10 off your first order of Nutreince so that you can try it, and we hope that we will be hearing from everybody their testimonials.


Awesome, I love it. I talk to people about food and diet and weight loss pretty much every day, and I love — this is such a right turn from what most people are talking about, and it’s just so right on. I love your message and I love what you’re teaching and I know what goes into formulating the kind of supplements that you guys have put together, and it’s no joke. And so I really appreciate your work and I appreciate your time, and I hope that our listeners connect more with your books and your products and thanks so much for joining us.

You’ve got questions? We’ve got answers. Welcome to the FAQ round. If you’ve got something that you want to ask, send your questions to [email protected]. And now, let’s hear what’s going on with our listeners.

Suzy asks:

(37:38) I have a really nasty cold. I can hardly swallow, I’m coughing and it sounds terrible. Do you practice yoga when you’re sick? Are there any poses that help you when you have a cold?

I always practice. Sometimes I’ve been too sick to practice, but I usually prefer to. It makes me feel better. It can often help clear out my sinuses as well. I try not to go to classes. I don’t think that’s really nice. It’s really easy to get other people sick. In terms of diagnostic prescriptive poses, I don’t really get into that. Some yoga teachers will teach that this pose is great for cleaning your lungs and this pose is great for cleaning your spleen. I’ve never really seen anything to back that up. For sure, deep breathing practices, as long as you can breathe and your sinuses aren’t blocked, can be helpful for moving things around. Sometimes inversions can help clear out your sinuses as well.

But I found that movement is really effective. For sure, moving your blood, sweating a little bit, and without putting too much stress on your body can certainly be good for the healing process. Pushing yourself too far is probably not a great idea. You want to talk it easy. But I’ve certainly found that just laying around is not nearly as helpful as moving your body. We detoxify through our breath, through our sweat and through our organs of elimination, so by doing yoga you’re breathing, you’re sweating so that’s helping as well. Hope you feel better, Suzy.

Shianne asks:

(39:00) Do you have any advice for straightening my feet in headstand? I can rest several seconds with my knees at my chest, but as soon as I try to move my legs up I fall to my feet.

This is a great place to be, Shianne. I always teach people headstand. I’m a big advocate of it. I teach it to everybody. I don’t care how new or old you are to yoga or how new or old you are to the world. Everybody can learn a headstand. You just have to take it slowly. The way you’re practicing is exactly right. Do it in the middle of the room, don’t ever use the wall, forget about the wall, the wall is worthless to you when you’re learning headstand. It’s also dangerous; don’t bother. If you learn in the middle of the room and you take it slow, you’ll learn much, much more quickly and you’ll always be safe.

That rant aside, your head’s on the floor, you’re like an upside down letter V, it’s like down dog with your head on the floor, you start walking your toes in closer and you bend your knees into your chest and you’re balanced there. This is almost a full headstand. You’re great. Shianne, I would just keep working here. What you want to do is time your poses. What happens is, people don’t realize how little time they spend in poses. So they’ll jump up into a headstand, which you shouldn’t jump, by the way, you should just lift up into a headstand. Maybe they’re halfway and they’ll stay there for three or four breaths and then come down. Take a long time. In headstand, you want to work up to at least 30 breaths, at least 30 breaths, which for most people is at least a couple of minutes. If you’re really relaxed, it might be even more than that. But you want to work up to at least 30 breaths, and don’t worry about getting your feet all the way up. They’re going to go up all by themselves, take your time.

If you feel like you just need a little bit of confidence, you could have somebody stand behind you and spot you. Don’t have them lift your legs up, just have them spot you so you don’t fall forward. But again, stay away from the wall. You’re doing things exactly right. You’ll get it very, very soon here.

Jenn asks:

(40:47) Lately when I do yoga, I feel really weak. Am I doing it too often or not stretching properly when I’m done? I was doing yoga daily up until this point, and it’s made a hell of a difference to me so that I feel like I can’t do it right now. Any suggestions that would help would be great.

Jenn, this is an interesting question. People’s energy tends to go up and down throughout life, for a number of different reasons. Some of them might be age related, some of them might be nutrition or stress or whatever related. My inclination would be if you love yoga and it’s really helping you, take a look at other things in your life. First of all, is the yoga class that you’re doing perhaps too strenuous? Do you need to do a gentler style? Is your sleep okay? Is your diet okay? Is there a bunch of stress or emotional stress going on in your life? That can really play a huge factor. For me it’s stress. When I’m really stressed out my yoga practice is all the more important, but I really, really feel it and I really have to motivate to keep going. So I’m sorry that’s not a definitive answer, but hopefully it gives you some good questions to start asking.

Paul asks:

(41:45) I have dry eye syndrome and was wondering what nutritional advice you have to treat it.

Paul, I have dry eyes, too. I used to be pretty much legally blind. I has Lasik surgery on my eyes 10 years ago, or something like that, and for about the first 2 years my eyes were so dry all the time, and they’re still pretty dry and pretty red most of the time. The good news is I can see and I can make it from my bed to the bathroom in the morning without killing myself, which is a big accomplishment.

In terms of treating it, I’ve never found anything in terms of — I’ve never found anything. Staying well hydrated is the simplest thing, but that’s pretty ridiculous advice. I don’t know any treatments for it. I’m guessing you have a similar thing, probably had an eye surgery. Unfortunately, we’ve done something kind of unnatural to our bodies and kind of have to pay the repercussions. If you do find something let me know. I’d love to hear about it myself.

(42:41) I started yoga 15 months ago when I stopped running, due to sore knees. (Bummer, I’ve definitely been there, same thing.) I’ve had x-rays and MRI but my consultant cannot find anything wrong with them. What would you advise in terms of nutritional supplements and yoga poses that could help? Sometimes they feel as if there’s sandpaper underneath my kneecaps, making me very sore one day and okay the next.

Knees are not something you want to mess around with. Running of course is amazing for you but it’s high impact, and the injury rate is really, really high. So unfortunately, like yourself, a lot of us have to quit running and do other things. Running is so amazing, it’s a shame, but I’m just not sure we’re built to run, at least not in this modern world. I think we need a lot more running training and a lot more natural running and a lot more inclined running and running barefoot and things like this.

But anyhow, I’m just an amateur runner, just blabbing here because I’ve done the same thing. My knees don’t usually act up on me, but a lot of times my heels, I’ll get tendonitis, I’ll get shin splints, these kinds of things. It’s really, really improved for me by using supportless shoes, really, really simple shoes. I wear Nike Frees that have barely anything on the bottom, and also moving forward and increasing my stride rate. People talk a lot about this. There’s a book called Chi Running, you’re probably familiar with it, it’s a great book about taking really small strides and not being a heel striker. But again, I’m guessing you probably heard about these things.

In terms of what you can do with nutritional supplements, a couple of things you want to think about. First thing is vitamin C and methylsulfonylmethane, both of which are very important for the regeneration of connective tissues. Health and regeneration and elasticity. We have combined them in our YOGABODY Stretch supplement. It’s part of the reason it’s so popular for yoga students. You can use that one, you could mix them together on your own. I would recommend a capsule form. Vitamin C is gross, MSM is absolutely astringent to the point of your face will crinkle up like a raisin. It’s that astringent. But it’s very, very effective, it’s very anti-inflammatory, really powerful. You also want to make sure you’re taking plenty of anti-inflammatory foods, things like turmeric, things like omega-3 oils. And then you might want to think about using something topically. I like to use MSM topically as well.

Other than that, stay very, very hydrated and be very careful. You don’t want to mess with your knees. People with knee surgeries, it’s not uncommon to have to get another one. You might want to see somebody else, too, especially if you’re still feeling that pain. Different people have different opinions. I have had a lot of friends who put off getting a knee surgery for way too long. They should have gotten it, they needed it and when they got it, it was a big, big help. I know other people who have gotten them prematurely and it led to future complications. So I think you’re right to take it easy and take a natural approach, but I would also get a second opinion, if you’re feeling that ongoing pain.

Marley asks:

(45:42) I’m 22 years old. I’ve been suffering lower back pain since I was 18. Yoga and stretching always helps with sciatic pain. I also suffer from scoliosis, which affects my SI joint, so my hips and leg length are uneven. What can I do to help my alignment and not over work one side of my body during my practice?

So scoliosis is actually very, very common. That can include anything from a slight deformity of your spine to a really, really massive change in the curvature that might be even visible from a block away. Very, very common to have slight scoliosis. SI joint is your sacroiliac joint, which is right at the base of your spine, right at your belt line. And so Marley’s saying that her leg length and her hip, they’re uneven. This is relatively common. In a big yoga class, almost always there’s someone there who has a very similar condition.

The challenge here is how do you not overwork one side of your body more than the other, because one of your sides is going to be stronger, one of your sides is going to be more limber. In your case, one of your legs is going to be longer, one of your hips is going to be higher. How do you deal with that? It’s really, really challenging, first of all.

For people who have perfect structural body, which never happens of course, but if somebody has a perfect shoulder to hip ratio, they have a very, very straight and aligned spine with a natural S-curve, they’re still going to find major, major imbalances. What’s interesting about scoliosis is in many cases the actual scoliosis is connective tissue-related. What that means is the spine, were it not held in place with the muscles and connective tissues and things, it would be just like anyone else’s S-curve spine. And so what that means is yoga, in some cases, can be really, really helpful. In other cases, it can flare up your sciatica and it can cause pain and problems as well.

So is there one answer? No. But for sure, you want to move towards balance. You want to really, really pay attention to yourself. Always let your teacher know what’s going on, and if you can, try to find a teacher who specializes in scoliosis. I’m certainly not the most knowledgeable guy, but I do have lots of students who have anywhere from really simple scoliosis to I had one student who had a rod in her spine, and all of them just swore by yoga but they’d all found their own ways to work around it. They knew which poses were helpful, which were not and it’s not a one size fits all thing, because peoples’ spines curve in different ways. Some people it’s side to side, and some people it’s an exaggerated lumbar or whatever it is. And so for sure work with a teacher. Listen to your body and take it easy, but I do think yoga will be a big help.

So thanks for your questions. If you too have questions, email them in to [email protected], and I hope to hear from you very soon.

The food you eat affects your body and mind every day. Welcome to the nutritional tip of the week, where we explore plant-based diets, super food nutrition, edible insects and tropics. The goal here is mind/body biohacking for a better you and a better planet. So hey, let’s talk nutrition.

(49:06) For today’s nutritional tip, I wanted to talk about protein powders. We get lots and lots of questions about what is the best protein powder to take. Lucas, why do you hate milk? Why do you hate whey proteins so much? Lots and lots of interesting questions. So here’s the first thing about protein powders. They are very, very tricky and very difficult to deal with, and all of them are problematic. Every single type of protein powder is problematic. It doesn’t matter if it’s hemp, it doesn’t matter if it’s rice, it doesn’t matter if it’s whey. They’re all problematic.

(49:37) So first of all, let’s talk about some protein powders you absolutely don’t ever, ever, ever, ever want to eat. The first one is soy protein powder. Any bodybuilder will tell you, bodybuilders end up cycling proteins, they’ll take different types of proteins because they develop terrible digestive problems and allergies because they’re taking too many isolated proteins. So the one that they’ll tell you is the worst is soy protein. They develop allergies very, very quickly. It could be anything from skin rash and irritation to digestion to estrogenic affects, like decreased testosterone and weight gain around the midsection. Everyone taking protein powder, I think, would agree that those are undesirable side effects. So never take any kind of soy protein, any protein powder that has soy in it. Just forget about it. That’s not a good, healthy food.

(50:25) The other one is casein. In milk protein there’s two different types of primary proteins. You have whey protein and casein. Casein is extremely, extremely carcinogenic. It’s also inflammatory. It’s just incredibly toxic. I don’t know why anyone would ever take casein. It is available, it’s sold as a bodybuilding supplement. It’s one of the best ways to put your body in a fat-gaining state. It’s horrible. Stay away from casein. Never, ever take that.

(50:54) Okay, so now we get into some other options, let’s first talk about the plant-based options. There’s hemp protein, there’s pea protein, there’s rice protein. Those are the main ones. There’s also some other weird ones you’ll find around, but those are kind of the main ones. Hemp protein is interesting. Hemp is a very, very interesting plant. It has a decent amount of protein, it’s also got some interesting fats. It’s not the easiest thing to process. None of these proteins are very easy to process, which is the problem. It’s also a seed, and like all seeds, they tend to be prone to allergies. It just depends o the person. I’m not allergic to any nuts and seeds. I can literally eat a kilo of nuts and seeds a day and have no adverse reactions, for many, many years at a time. That’s not necessarily the case for everyone. People tend to develop nut allergies. It’s not actually the nuts they’re allergic to. It is the molds, the mycotoxins that grow on nuts and seeds. It has to do the way they’re picked and stored. Some of it just has to do with nature. Peanuts for example, which are actually a legume, and cashews for example, have a lot of aflatoxin on them, which is a mold. It’s a natural mold that grows, but it’s very, very carcinogenic and also very toxic for us.

So that’s the biggest problem with hemp. It’s also very expensive, and it also gives you protein farts. And this is a big, big issue with almost all proteins, is you get protein farts. Your body is not accustomed to eating pure isolated amino acids like this. Even something like beef doesn’t have that high of a protein as a protein powder, and so you get somebody have 36, 35, 50 grams of protein in one go. It really does a number on your digestive system. Hemp is no exception. You get protein farts and disaster pants pretty quickly.

(52:42) But all that said, if you’re taking a reasonable amount and you’re using it perhaps in a controlled fashion, maybe just using a little bit at a time, I usually recommend 15 grams or less, whereas most people are taking 30 grams or more, in a sitting. So even if you’re taking a lot of protein, perhaps you’re lifting or you’re doing a lot of resistance training and you feel like you just need more protein, take a little more often as opposed to a lot rarely. It can really lead to problems. Especially a big chunk of protein at one time can be very inflammatory as well. A lot of people don’t realize this. It can also raise your insulin levels, when you slam 50 grams of protein in one go. People don’t realize this, but protein can raise your insulin levels very, very quickly as well. Not as fast as sugar of course, but it still does have a pretty dramatic impact, which you’re not looking for. So that’s hemp protein.

(53:31) The next big one that people are really, really into is whey protein, specifically whey protein isolate. This is a processed food. It’s a junky food. Stay away from it. You’ll find it in the general nutrition centers and all these pharmacies, with big muscular guys and it’s whey protein isolate and it’s got so much protein per serving. The challenge with this is this is a highly processed food. Those proteins have been denatured. Part of the reason that people need so much protein and everybody’s harping about protein all the time, is because all the protein they eat has been cooked to hell and processed and burnt and denatured, and yeah you need to eat a lot more when your protein is all crap.

But when your protein is good you don’t need nearly as much. I originally learned this from Dr. Gabriel Cousens at the Tree of Life, and it was one of the more interesting explanations of why people are so obsessed with protein. If you eat all this crappy protein, of course you need a lot. When you eat more raw or at least nearly raw proteins, plant-based proteins are easy to do, with animal proteins that’s not as safe, but you need a lot less because it’s more bioavilable and it’s not denatured, it’s not screwed up, your body can use it. So whey protein isolate is a highly processed form of whey protein. Stay away from it.

(54:43) The next one is whey protein concentrate. This is very rare. This represents like 1% to 3% of the market. This is a much, much better product, ideally, from grass-fed, hormone-free animals. When we’re talking about this, this represents like .02% of the market, in terms of what you’ll find. It’s very, very expensive and it’s hard to find, but this is a premium product and it’s pretty decent. Again, isolating protein in a powder is not the easiest thing in the world, so it comes with all kinds of problems. Whey protein can cause allergies, especially if you have milk allergies, but much, much less than milk. People who are lactose intolerant can often handle whey protein. It tastes pretty good. I haven’t had whey protein in 12 years or something, but it tastes pretty good. It’s also pretty easy to mix in with other things. It’s relatively inexpensive. The good stuff is going to cost you a lot though, and it’s not too bad. It’s not too bad. You’re still going to get disaster pants if you take too much, so for sure I’d aim for 15 grams of protein per serving. If you need more than that take it multiple times per day. So whey protein concentrate goes on the okay list.

(55:52) Another one that would go on the okay plus list is rice protein. So people say, what the hell? There’s no protein in rice. There actually is protein in rice. It’s got a very, very interesting amino acid spectrum. It’s just not that much. And so what they do is there’s a fermentation process, this funky way they have of isolating the protein in rice. Now, it doesn’t get as strong as it does in whey. It gets up to 70%, 80%, whereas whey can get even higher than that. So it’s not that strong, but it’s still pretty strong.

The challenge I have with the brown rice proteins is the same thing. You can get disaster pants. If you eat too much of it, it really gives you digestive problems. It is hypoallergenic, which means it’s much less likely to cause allergy problems than a whey protein or a hemp protein or even a pea protein, so almost everyone can tolerate it. It’s pretty brutal in terms of mixing it with other things. If you take it by itself, I find it’s pretty neutral in terms of its flavor. It’s a little bit chalky, but you can mix it with something and it’s not too bad. Compared to a whey protein it’s not nearly as versatile, in terms of where you can use it. I do like that it seems a little bit more sustainable. Most of this whey protein is coming from the dairy industry, which is just something I prefer to stay away from and I think most people would.

(57:11) All that said, whenever you can, I think the best protein is real protein. Protein powder should be used as an emergency. They shouldn’t be used as your breakfast. There’s kind of this four-hour body trend where people want to wake up and take 30 grams of protein within 30 minutes of waking. I’ve never seen any research to back that up. It’s just kind of these urban myths that go around. Another urban myth is 30 minutes after your workout you’ve got to get 30 grams of protein. I don’t know, it sounds like an alliteration to me. People get really obsessed with these. I just haven’t seen the research to back it up.

(57:42) Last but not least, let’s talk about pea protein. Pea protein is also pretty interesting, pretty sustainable. It comes from plants, I like that. It’s disgusting. It tastes horrible. It’s really, really hard to use, and for sure you’re going to get pea farts. And so with all of these, I would use them as backup, which is how I always use protein powders. What I mean is if I’m traveling, if I know I’m going to be on a long flight, if I know I’m only going to be able to get steamed vegetables and rice for the next couple of days I might bring some rice protein with me. That’s my preferred source. But if I can, whenever I can, I’ll use nuts and seeds, I’ll use sprouted lentils, I’ll use other forms of plant-based proteins that I like better.

If you’re an animal-based protein person, eggs are a really great source of protein. They do develop allergies, there’s problems with chickens and all these kinds of things, but if you can get duck eggs or if you can get chicken eggs, raw preferred, is a great way to take them because then that protein is even more bioavailable. That’s a good source. Other animal proteins are pretty decent as well, assuming the animal’s in good shape. But just keep in mind the quality of your proteins is more important than the quantity. If you’re finding yourself needing to eat 150-plus grams of protein per day, I think you really need to check yourself and say what the hell’s going on with my protein, why do I need so much? You shouldn’t need that much. Your protein is all denatured crap if you’re eating that much protein. Most people need somewhere between 50 and 100 grams per day, depending on your level of activity and what you’re doing. The only exception would be bodybuilders and people who are doing really extreme, unnatural things. Then they might need 40 chicken breasts per day to maintain that, but for most of us it’s pretty easy to get your protein adequate intake, as long as you’re eating protein-rich foods and they’re mostly raw or lightly cooked and they’re bioavailable.

So that’s my take on protein powders. My first choice would be brown rice protein. After that would be hemp protein, pea protein would be third and then a whey protein concentrate. All of them are going to be pretty pricey. You’re going to be paying anywhere from $40 to $60 per kilo, 2.2 pounds in general, and so it ends up working out to maybe a buck or two per serving. All things considered, these are premium products. It’s priced pretty fairly, but it is pretty expensive. So I would use these as backups. I would use these as emergency foods. I wouldn’t use this as a staple food. If you’re doing a protein shake every single day long term, I think you need to reevaluate that and try to get some whole foods in there. There’s probably going to be some kind of complication, whether it’s inflammation, whether it’s gastrointestinal stuff. I would take a look at that, because it should be something that’s used short term, not long term.

That’s my take on proteins. I’d love to hear your input, your feedback. What kind of protein do you use? What has been your experience so far? Thanks for listening. I hope that’s helpful.

You’ve been listening to the Yoga Talk Show with Lucas Rockwood. If you like this show, I always appreciate reviews and ratings on the iTunes Store. It helps other listeners find out about what we’re doing, and it keeps me motivated to dig around and find new and diverse topics to share with you. For complete show notes, links to everything discussed in the show, along with a ton of other free yoga videos and online resources, please head over to YogaBodyNaturals.com. Thanks so much for listening, and we’ll talk to you very soon.