As we age, our cellular health becomes the cornerstone of how we look and feel. This episode reveals how maintaining strong, healthy cells can prevent wrinkles, promote firm and vibrant skin, and ward off chronic diseases. At the heart of this discussion is autophagy, the body’s natural cleanup process that clears away damaged cellular components to rejuvenate the body from the inside out.

Wrinkles and sagging skin are not just surface-level concerns—they often stem from cellular degradation. Factors like oxidative stress, inflammation, and the presence of “zombie cells” (damaged cells that linger and harm their neighbors) accelerate visible aging and undermine health. These cellular issues also contribute to chronic diseases, including heart disease, Alzheimer’s, and diabetes. Understanding and addressing these factors can help slow the aging process and boost longevity.

The episode dives into practical strategies for cellular health. Intermittent fasting, even with a simple 12-hour overnight fast, activates autophagy, which repairs damage and prevents cells from deteriorating prematurely. Proper exercise plays a crucial role as well, enhancing oxygen delivery and improving immune function, which helps protect the skin and body from aging and disease. Hot and cold exposure, such as saunas and cold plunges, can also stimulate cellular resilience, creating stress responses that promote repair and renewal.

Nutrition is another cornerstone of cellular health. Collagen supplementation supports skin elasticity and joint health, while antioxidants combat oxidative stress, protecting cells from damage. Avoiding processed foods, excessive sugar, and inflammatory seed oils is key to reducing premature cellular aging. Balanced meals rich in whole foods provide the necessary nutrients to fuel and repair cells effectively.

Sleep is a critical factor often overlooked. During deep rest, the body focuses on repairing damaged cells and flushing out toxins. Poor sleep deprives cells of this recovery time, accelerating visible aging and weakening the immune system. Prioritizing consistent, high-quality sleep is essential for maintaining vibrant skin and overall health.

By adopting these lifestyle changes—fasting, exercise, nutrient-rich eating, and better sleep—you can take control of your cellular health. Aging doesn’t have to mean wrinkles, sagging skin, or chronic disease. Instead, it can be a time of strength, vitality, and health with the right focus on prevention and care at the cellular level.

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Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

In this episode of the Get Better Not Older Show, Dr. Rob and Shannon dive deep into the world of intermittent fasting and time-restricted eating. If you've been curious about the benefits, potential risks, and the science behind these popular dietary practices, you're in the right place.

Dr. Rob shares his personal experiences with time-restricted eating and how it improved his health, including eliminating acid reflux. Meanwhile, Shannon, a registered dietitian, breaks down the differences between intermittent fasting and time-restricted eating, highlighting how aligning your eating schedule with your circadian rhythm can significantly enhance your health and well-being.

Topics covered in this episode include:

• The distinctions between intermittent fasting and time-restricted eating.
• The benefits of fasting, such as autophagy, metabolic health, and gut repair.
• The relationship between fasting and modern health challenges like obesity, type 2 diabetes, and heart disease.
• Fascinating studies, including Dr. Satchin Panda’s research, demonstrating how small changes to eating windows can normalize blood sugar, improve lipid profiles, and even reverse type 2 diabetes.
• The importance of proper nourishment during eating windows, emphasizing protein intake and balanced meals.

Shannon also addresses gender differences in fasting tolerance, explaining why women’s hormonal cycles may require shorter fasting windows, while men might adapt to longer periods. They also discuss the risks of over-restricting, including potential hormonal imbalances, muscle loss, and nutritional deficiencies.

Whether you're just starting with fasting or looking to refine your approach, this episode is packed with practical advice and science-backed insights. Dr. Rob and Shannon offer real-world tips for easing into fasting, like starting with a 12-hour fasting window (e.g., 7 PM to 7 AM), ensuring alignment with your body's natural rhythms.

Don’t miss their engaging Q&A segment, where Shannon answers questions about resistant starches and their impact on blood sugar, while Dr. Rob tackles the role of collagen in muscle recovery.

Learn how fasting isn’t just about weight loss—it’s about enhancing your overall health, from reducing systemic inflammation to improving brain and gut health. Discover the balance between discipline and flexibility, as the hosts share strategies to help you stay on track while enjoying life, especially during challenging times like the holiday season.

This episode is a must-watch for anyone looking to optimize their health, manage weight, or simply feel better as they age. Hit play, and let’s get better, not older—together!

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

In this episode of The GBNO Show, Dr. Rob and Shannon Jones RD dive deep into the world of GLP-1 agonists like Ozempic, Wegovy, and Mounjaro. These groundbreaking injectable weight loss medications, originally developed for managing type 2 diabetes, have become a hot topic for their significant impact on weight loss and overall health.

Key highlights include:
What GLP-1 agonists are and how they work.
The history and evolution of medications like semaglutide and tirzepatide.
Clinical benefits beyond weight loss, including improved insulin sensitivity, reduced appetite, cardiovascular protection, and neuroprotective effects.
Insights into compounded versions of these medications and how they differ from pre-filled pens.
The importance of pairing medications with education, lifestyle changes, and strength training to maximize results and prevent weight regain.
Dr. Rob and Shannon also discuss potential side effects, the role of protein and muscle preservation during weight loss, and why these medications should be seen as tools, not standalone solutions.

If you or someone you know is considering GLP-1 agonists, Shannon has developed a comprehensive protocol to guide you through lifestyle adjustments and meal planning. Learn how to sustain your results naturally even after stopping the medication.

💡 For more, visit HeyDrRobNutrition.com
🎙 Don’t miss this episode filled with actionable advice and expert insights on injectable weight loss solutions!

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

In this episode, we dive deep into the carnivore diet, an increasingly popular yet controversial dietary regimen that involves consuming only animal products. Join Dr. Rob and Shannon Jones, RD, as they unpack the philosophy, principles, and potential impacts of this all-meat diet. Anecdotal evidence, including stories from advocates like Dr. Shawn Baker and psychologist Jordan Peterson, highlights dramatic health transformations attributed to the diet​. Today we will uncover the harsh reality, to determine if it's a good fit for everyone.

What Is the Carnivore Diet?
The carnivore diet is a strict eating plan that eliminates all plant-based foods, focusing solely on meat, fish, and animal-derived products. This includes beef, pork, chicken, organ meats, fish, eggs, and some dairy products like cheese and butter. Unlike other diets such as paleo or keto, which allow for some plant foods, the carnivore diet completely eschews carbohydrates​

Health Benefits Discussed
In this episode about the Carnivore Diet you will learn about the potential benefits associated with the carnivore diet, which proponents claim include weight loss, improved digestion, reduced inflammation, and enhanced mental clarity. Some studies suggest that following this diet can lead to favorable changes in cholesterol levels and a decrease in digestive issues​.

Addressing Risks and Concerns
However, the diet is not without its critics. Our hosts discuss the nutritional concerns surrounding the carnivore diet, particularly its lack of dietary fiber and essential nutrients found in fruits and vegetables. Health experts warn that long-term adherence could lead to serious health issues, including increased risks of heart disease, obesity, and gastrointestinal cancers​

The potential for fiber deficiency and its impact on gut health are also explored, emphasizing the need for a well-rounded diet​

Is it safe for everyone?: The diet may not be suitable for everyone, especially those with certain health conditions. Consulting a healthcare professional is recommended.

Can it lead to nutrient deficiencies?: Yes, while meat provides essential proteins and fats, it lacks many vitamins and minerals.

How do you transition into the carnivore diet?: We discuss strategies for safely making the switch, including starting with a mix of meats and gradually eliminating plant foods.

Conclusion
Whether you’re considering the carnivore diet or simply curious about its claims, this episode provides a comprehensive overview of its benefits and drawbacks. Tune in for insights that will help you make informed dietary choices, and remember to prioritize your health and wellness above all.

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

Welcome to another episode of the GBNO Show, where we teach you how to improve your health and quality of life through practical, real-world advice. With over 50 years of combined clinical experience, we’ve seen firsthand how critical sleep quality and sleep hygiene are for overall well-being. Sleep isn’t just about feeling rested—it’s foundational to everything from muscle recovery to joint health and even your metabolic function. Poor sleep can increase inflammation, elevate cortisol levels, and disrupt muscle repair, leading to joint pain, stiffness, and even long-term health problems like insulin resistance and obesity.

In today’s episode, we’re diving deep into the science of sleep and how it impacts your ability to move, feel, and live better. We’ll show you why sleep is essential for maintaining muscle mass, healing joint issues, and reducing inflammation. For athletes or those over 40 trying to maintain strength, sleep is where your body does the hard work of repairing and rebuilding muscles. Without proper sleep, protein synthesis decreases, making it harder to build and maintain muscle, while increasing your risk of injury.

Sleep also plays a major role in cognitive function, emotional regulation, and hormonal balance. A lack of sleep can disrupt your metabolism, leading to weight gain, insulin resistance, and chronic inflammation—all of which contribute to accelerated aging and a higher risk of diseases like diabetes and heart disease. We’ll explain how poor sleep elevates cortisol levels, which can further break down muscle tissue and intensify joint pain.

But it’s not just about the damage caused by sleep deprivation. We’ll also give you actionable tips on sleep hygiene to help you get the quality rest your body needs. From maintaining a consistent sleep schedule to creating a relaxing bedtime routine and optimizing your sleep environment, we’re covering all the strategies you can use to fall asleep faster and wake up feeling refreshed. Whether it's limiting screen time before bed, managing stress through relaxation techniques, or eating foods that support better sleep, these are steps anyone can take to improve their sleep quality and, in turn, their overall health.

We’ll also address how good sleep can support your immune system, reduce oxidative stress, and even increase your lifespan. For those of you dealing with chronic conditions like arthritis or fibromyalgia, we’ll explain how sleep impacts pain perception and inflammation, and what you can do to manage flare-ups by improving your sleep patterns.

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

In this episode, we break down how to improve joint health and avoid autoimmune disease as you age. We dive into the importance of making specific lifestyle changes to reduce inflammation and protect your joints. As we age, joint pain and stiffness often increase, but there are proven ways to maintain joint flexibility, reduce inflammation, and even help prevent autoimmune diseases like rheumatoid arthritis, lupus, and psoriatic arthritis.

We start by discussing the harmful effects of trans fats and processed oils on both joint health and autoimmune disease progression. Replacing these unhealthy fats with anti-inflammatory fats, like those found in grass-fed beef tallow, lard, and omega-3 fatty acids, can help reduce inflammation in the body and improve joint mobility.

Next, we cover the benefits of the carnivore diet, especially for people with autoimmune conditions. We explore how eliminating certain inflammatory foods can help reduce autoimmune flare-ups and improve joint function. While the carnivore diet may not be for everyone, its anti-inflammatory potential can be game-changing for those with chronic joint pain and autoimmune diseases.

Hydration is another key focus. Proper hydration supports joint health by keeping your cartilage healthy and your joints lubricated, which is critical for avoiding joint stiffness and pain. We talk about why you should aim for at least 100 ounces of water a day to prevent dehydration, reduce joint inflammation, and support overall health.

We also dive into the science behind anti-inflammatory diets and how incorporating foods rich in antioxidants, polyphenols, and omega-3s can significantly improve your joint health and help manage autoimmune disease symptoms. From grass-fed beef and fatty fish to berries and leafy greens, these foods are essential for keeping inflammation at bay and supporting healthy joints.

Lastly, we offer practical, actionable steps for preventing autoimmune disease and managing joint health as you age. From adopting an anti-inflammatory diet to eliminating processed foods, the choices you make today can have a huge impact on how your joints feel tomorrow.

Tune in to learn more about how to improve joint health, reduce inflammation, and avoid autoimmune disease as you age, with real-world tips you can start using today.

*ALL programs and protocols referenced in this episode, can be found at: https://www.heydrrob.com/

*DISCLAIMER*
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualif

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

Welcome to another episode with Dr. Rob and Shannon Jones RD, where we dive deep into the essentials of maintaining optimal health. Today, we discuss the impacts of different fats on our health, particularly focusing on the differences between natural saturated fats and processed hydrogenated fats. Dr. Rob emphasizes the importance of avoiding hydrogenated fats and refined sugars, suggesting that they contribute significantly to chronic inflammation and various health issues. Shannon adds a practical approach to eating well, advising that sticking to whole, unprocessed foods and following your ancestors' dietary habits can lead to better health outcomes.

We explore how autoimmune diseases and chronic inflammatory conditions, like asthma and IBS, can be managed through dietary changes. Dr. Rob criticizes the general diagnosis of IBS, stressing that it's a symptom rather than a condition and should be addressed by correcting microbiome imbalances. Shannon discusses the evolving understanding of Alzheimer's as type 3 diabetes and how insulin resistance affects brain health. They both emphasize the role of epigenetics in managing predispositions to diseases, suggesting that lifestyle changes can influence gene expression.

The conversation shifts to the importance of antioxidants in preventing oxidative stress and aging. Dr. Rob and Shannon both advocate for incorporating foods rich in antioxidants, such as fruits and vegetables, and discuss the benefits of collagen supplementation. They provide practical tips for choosing healthier products, using apps to identify better options, and incorporating beneficial fats and spices into your diet.

Finally, they cover the impact of exercise on inflammation and overall health. Dr. Rob suggests starting with simple activities like walking and gradually incorporating strength training, while also stressing the benefits of high-intensity interval training for cardiovascular health. The episode wraps up with practical advice for listeners to improve their diet and exercise routines, emphasizing that small, consistent changes can lead to significant health improvements.

Support the show

Join The GBNO Community HERE: https://www.skool.com/getbetternotolder/about

ALL programs and protocols referenced, can be found at www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.