We’ve been made to believe, through clever marketing and brand positioning, that certain brands and juices are good for us. Brands like Naked and Odwalla have done everything in their power to make us believe that they are healthy options, but are we being lead astray? Are the very foods that we’ve been told are healthy, actually keeping us fat, lazy, and unproductive?

Ian Ryan, host of the Fearless and Healthy podcast, is here to talk about the sneaky ways sugar can sneak into a diet and ruin all attempts at weight loss, or just healthy living and eating in general! Some of the worst culprits are the two above mentioned brands, Naked and Odwalla, and the incredible amount of sugar that ends up in a single bottle of their “all-natural” juice does far more harm than good!

The real problem lies in the proportions. Fruits like apples and others can be beneficial in small portions, but often pre-packaged juices contain unreasonable amounts, and the sugar content gets far too high for healthy eating.

On this episode of The James Swanwick Show, Ian Ryan talks about some of the simple ways that we can know that we’re safe and healthy in what we are choosing to eat. Look for items with a very small ingredient list. Shop around the perimeter of the grocery store. Always check the serving size before the nutrition facts. Plus, tons more to help you live the healthiest lifestyle possible, on this episode of the James Swanwick Show!

“It doesn’t matter how healthy something is, too much of it is a bad thing.” - Ian Ryan

(click to tweet)

Notes on the Show:

• We make certain assumptions based on the brand or the store that what they sell will be healthy, when that’s often not the case
• Be aware of the number of servings on the container. A bottle of “healthy” juice could have 25 grams of sugar, but there’s 2.5 servings in the bottle, so a lot of people end up drinking between 50-100 grams of sugar
• One of the only healthy ways to go is to make your own juice, and understand that you can’t pack it with fruit. More veggies than fruit. Fruit should only be added as a touch of flavor
• Even sugars from fruit, which most people consider to be healthy, are still going to raise your blood sugar, and if you’re trying to go on a cleanse or lose weight, you need to be very conscious of the sugar levels
• To be safe, stay away from anything that is bottled
• Shop the perimeter of the grocery store, not the center aisles
• Berries are often the healthiest type of fruit
• Bananas are one of the least healthy type of fruit
• Always pay attention to serving sizes. Even if something is healthy, too much is still a bad thing
• Learn how to read labels and understand nutrition and portions
• Don’t eat things with tons of ingredients
• Avoid lean fats and fat-free foods
• Nuts are healthy, but extremely dense in calories, so be careful of servings sizes. Eat them slowly so that they will fill you up
• Your body is very dehydrated in the morning, so make sure you have water before anything else
• Try a homemade healthy green smoothie in the morning

“Always look for items with a very small ingredient list. Those are healthiest.” - Ian Ryan

(click to tweet)

Resources:

FearlessAndHealthy.com

Onnit.com - Super-food green mixes that are very healthy

Show Notes: JamesSwanwick.com/131

We’ve been made to believe, through clever marketing and brand positioning, that certain brands and juices are good for us. Brands like Naked and Odwalla have done everything in their power to make us believe that they are healthy options, but are we being lead astray? Are the very foods that we’ve been told are healthy, actually keeping us fat, lazy, and unproductive?

Ian Ryan, host of the Fearless and Healthy podcast, is here to talk about the sneaky ways sugar can sneak into a diet and ruin all attempts at weight loss, or just healthy living and eating in general! Some of the worst culprits are the two above mentioned brands, Naked and Odwalla, and the incredible amount of sugar that ends up in a single bottle of their “all-natural” juice does far more harm than good!

The real problem lies in the proportions. Fruits like apples and others can be beneficial in small portions, but often pre-packaged juices contain unreasonable amounts, and the sugar content gets far too high for healthy eating.

On this episode of The James Swanwick Show, Ian Ryan talks about some of the simple ways that we can know that we’re safe and healthy in what we are choosing to eat. Look for items with a very small ingredient list. Shop around the perimeter of the grocery store. Always check the serving size before the nutrition facts. Plus, tons more to help you live the healthiest lifestyle possible, on this episode of the James Swanwick Show!

“It doesn’t matter how healthy something is, too much of it is a bad thing.” - Ian Ryan

(click to tweet)

Notes on the Show:

• We make certain assumptions based on the brand or the store that what they sell will be healthy, when that’s often not the case
• Be aware of the number of servings on the container. A bottle of “healthy” juice could have 25 grams of sugar, but there’s 2.5 servings in the bottle, so a lot of people end up drinking between 50-100 grams of sugar
• One of the only healthy ways to go is to make your own juice, and understand that you can’t pack it with fruit. More veggies than fruit. Fruit should only be added as a touch of flavor
• Even sugars from fruit, which most people consider to be healthy, are still going to raise your blood sugar, and if you’re trying to go on a cleanse or lose weight, you need to be very conscious of the sugar levels
• To be safe, stay away from anything that is bottled
• Shop the perimeter of the grocery store, not the center aisles
• Berries are often the healthiest type of fruit
• Bananas are one of the least healthy type of fruit
• Always pay attention to serving sizes. Even if something is healthy, too much is still a bad thing
• Learn how to read labels and understand nutrition and portions
• Don’t eat things with tons of ingredients
• Avoid lean fats and fat-free foods
• Nuts are healthy, but extremely dense in calories, so be careful of servings sizes. Eat them slowly so that they will fill you up
• Your body is very dehydrated in the morning, so make sure you have water before anything else
• Try a homemade healthy green smoothie in the morning

“Always look for items with a very small ingredient list. Those are healthiest.” - Ian Ryan

(click to tweet)

Resources:

FearlessAndHealthy.com

Onnit.com - Super-food green mixes that are very healthy

Show Notes: JamesSwanwick.com/131

“Don’t use a lack of grass-fed meats, the ideal option, etc, to deter your diet. Following a diet is all about making do with what you’ve got.” - Robb Wolf

(click to tweet)

Debates about which diets are the best can be some of the most polarizing, intense conversations you’ll have. It seems everyone has their own opinions about what is healthiest and best, with their own well-thought-out arguments to support their stance, and yet their opinions contradict each other. How are you supposed to know what to eat?!

Today’s guest is Robb Wolf, and while this episode is all about a paleo approaching to eating, Robb Wolf will be the first to recommend that you experiment constantly, to find out what works best for you. Everybody is different and will respond to diets differently, so the most important thing is that you not get religious about the diet you choose, but that you remain open-minded about ways that you could improve what you’re eating to get better health and energy results.

With that in mind, the body of work is immense on reasons why the paleo diet both makes the most sense and is the most healthy diet that we know. If you’re looking for the best way to maximize health and energy in the foods you eat, then the paleo diet is probably what you’re looking for. So get ready to learn about it from one of the top experts, on this episode of the James Swanwick Show.

“Don’t believe what I say. Test every diet on your own body, see how you respond, and then go with that.” - Robb Wolf

(click to tweet)

Notes on the Show:

• Paleo is not about trying to go back to the dark ages, but rather looking at the ways our bodies evolved, and how that affects the food that will give us the most energy and vibrancy in our lives
• Our ancestors ate very protein and fat-heavy diets, with carbs playing a role occasionally, but not on a regular basis. So that is the diet that works best for our bodies
• The immediate benefits of switching to a paleo diet is that inflammation will go down in our bodies
• Paleo diets help increase testosterone in men, which is essential to a man’s health
• If you’re going to drink alcohol, switch from beer to tequila or bourbon
• Get rid of pasta and rice because of the gluten in them. Almost everyone feels better when they remove gluten from their diet
• While grass-fed meats are ideal, don’t get stuck on the idea that they must be grassfed to make it healthy
• Grass-fed ground beef has become very easy to find in places like Trader Joe's and Whole Foods
• For fruits and vegetables, make sure that you are eating a wide variety of colors
• Varying spices is a great way to mix up the taste of the food you eat, while keeping the actual content similar and healthy
• Good fats actually help you lose fat when you eat them
• Avoid using herb mixes, as they tend to have large amounts of sodium. Try to use the individual spice, whole if you can
• Be very careful of fruit juices, even if they are fresh squeezed. It usually just ends up being far too much fruit in one cup
• Be careful not to go too low on carbs if you do a lot of heavy training
• Be experimental in your diets. Don’t be religious about anything, but trying it all out, and see what works best for your body makeup
• Be creative about finding the healthy options at the places you and your friends like the eat

2 Steps to Start Eating Paleo

1. Gut the pantry. Get rid of all the bad food in your house
2. Shop and provision the house with good sources of all nutrients. Robb’s Free Shopping Guide

Resources:

RobbWolf.com

“The Paleo Solution: The Original Human Diet” - book by Robb Wolf

Robb’s Free Shopping Guide

Show Notes: JamesSwanwick.com/130

“Don’t use a lack of grass-fed meats, the ideal option, etc, to deter your diet. Following a diet is all about making do with what you’ve got.” - Robb Wolf

(click to tweet)

Debates about which diets are the best can be some of the most polarizing, intense conversations you’ll have. It seems everyone has their own opinions about what is healthiest and best, with their own well-thought-out arguments to support their stance, and yet their opinions contradict each other. How are you supposed to know what to eat?!

Today’s guest is Robb Wolf, and while this episode is all about a paleo approaching to eating, Robb Wolf will be the first to recommend that you experiment constantly, to find out what works best for you. Everybody is different and will respond to diets differently, so the most important thing is that you not get religious about the diet you choose, but that you remain open-minded about ways that you could improve what you’re eating to get better health and energy results.

With that in mind, the body of work is immense on reasons why the paleo diet both makes the most sense and is the most healthy diet that we know. If you’re looking for the best way to maximize health and energy in the foods you eat, then the paleo diet is probably what you’re looking for. So get ready to learn about it from one of the top experts, on this episode of the James Swanwick Show.

“Don’t believe what I say. Test every diet on your own body, see how you respond, and then go with that.” - Robb Wolf

(click to tweet)

Notes on the Show:

• Paleo is not about trying to go back to the dark ages, but rather looking at the ways our bodies evolved, and how that affects the food that will give us the most energy and vibrancy in our lives
• Our ancestors ate very protein and fat-heavy diets, with carbs playing a role occasionally, but not on a regular basis. So that is the diet that works best for our bodies
• The immediate benefits of switching to a paleo diet is that inflammation will go down in our bodies
• Paleo diets help increase testosterone in men, which is essential to a man’s health
• If you’re going to drink alcohol, switch from beer to tequila or bourbon
• Get rid of pasta and rice because of the gluten in them. Almost everyone feels better when they remove gluten from their diet
• While grass-fed meats are ideal, don’t get stuck on the idea that they must be grassfed to make it healthy
• Grass-fed ground beef has become very easy to find in places like Trader Joe's and Whole Foods
• For fruits and vegetables, make sure that you are eating a wide variety of colors
• Varying spices is a great way to mix up the taste of the food you eat, while keeping the actual content similar and healthy
• Good fats actually help you lose fat when you eat them
• Avoid using herb mixes, as they tend to have large amounts of sodium. Try to use the individual spice, whole if you can
• Be very careful of fruit juices, even if they are fresh squeezed. It usually just ends up being far too much fruit in one cup
• Be careful not to go too low on carbs if you do a lot of heavy training
• Be experimental in your diets. Don’t be religious about anything, but trying it all out, and see what works best for your body makeup
• Be creative about finding the healthy options at the places you and your friends like the eat

2 Steps to Start Eating Paleo

1. Gut the pantry. Get rid of all the bad food in your house
2. Shop and provision the house with good sources of all nutrients. Robb’s Free Shopping Guide

Resources:

RobbWolf.com

“The Paleo Solution: The Original Human Diet” - book by Robb Wolf

Robb’s Free Shopping Guide

Show Notes: JamesSwanwick.com/130

The Steps:

1. Read the room: Understand the personality types and how to deal with each of them
2. Adjust to the people in the room: People pride themselves on being stubborn, but bring out different parts of your personality types to match the people in the room. The most adaptable survive
3. Know the inner workings of people's brains, so that you can see which cognitive biases they have, to speak their language

Get started on Tai Lopez's 67 Step Program

Full Show Notes: JamesSwanwick.com/129

The Steps:

1. Read the room: Understand the personality types and how to deal with each of them
2. Adjust to the people in the room: People pride themselves on being stubborn, but bring out different parts of your personality types to match the people in the room. The most adaptable survive
3. Know the inner workings of people's brains, so that you can see which cognitive biases they have, to speak their language

Get started on Tai Lopez's 67 Step Program

Full Show Notes: JamesSwanwick.com/129

The steps:

1. Absolute clarity: Know who you are, who you're not, and who you need to help you
2. Elevate your circle of influence: Get around people you are where you want to be
3. Build your confidence account: You're always either helping or hurting your account, never neither
4. Create result rituals: What do you do that gets you results? Make those things happen consistently
5. Consistent energy and motivation: Carefully select what you put in your body and mind to make sure your energy is always at it's peak
6. Continual growth and learning: Invest profits wisely, in yourself and your business

Full Show Notes: JamesSwanwick.com/128

The steps:

1. Absolute clarity: Know who you are, who you're not, and who you need to help you
2. Elevate your circle of influence: Get around people you are where you want to be
3. Build your confidence account: You're always either helping or hurting your account, never neither
4. Create result rituals: What do you do that gets you results? Make those things happen consistently
5. Consistent energy and motivation: Carefully select what you put in your body and mind to make sure your energy is always at it's peak
6. Continual growth and learning: Invest profits wisely, in yourself and your business

Full Show Notes: JamesSwanwick.com/128

What happens when one of the world’s most infamous playboys, known everywhere for his rambunctious lifestyle and lack of boundaries, decides it’s time to settle down? When he starts to take a deeper look at his life, and some of the possible reasons behind his wild behavior, and if there might be more to life than sleeping around and getting hammered every night?

Tucker Max is a bestselling author and self-proclaimed “raging dick-head.” He’s become famous for his reckless and crazy lifestyle. This episode is a throwback to an interview I did with Tucker two years ago, when he was just starting to settle down, and to move into a calmer time of his life.

We talk about a lot of the reasons behind Tucker’s own time of reckless living, and some of the ways in which it can be ok, and some of the reasons it can be very harmful and destructive. In addition, there are a lot of really specific tidbits for people who want to meet more women, or people in general, to find better relationships. For example, if you want to meet more women, simply list out the things you’re interested in. Of those, throw out any that women in general are not interested in, and then find ways to connect and get involved with groups centering around those remaining things. You will not be able to help but meet women.

This one is a riot, but also full of useful information at the same time. Tucker has been through a lot, and developed valuable insight into the psychology of party culture, where it’s right and wrong, and how to understand how it should fit into your own life specifically. Enjoy!

“When you decide to take full responsibility for everything in your life, you’ve made the leap from child to adult.” - Tucker Max

(click to tweet)

Notes on the Show:

• When you have everything you want externally, and you’re still not happy, you need to start asking questions about what’s going on internally
• When you decide to take full responsibility for everything in your life, you’ve made the leap from child to adult
• When something is wrong with someone’s life, most people look externally for a reason, but it’s often either internal, or sometimes a combination of both. But, regardless of any external or internal problems, you are responsible for your own life
• Often (not always), when a guy is hooking up with a ton of women, he has unresolved issues in his life, and unresolved feelings toward important women in his life
• Other times, it’s an attachment issue
• Unconscious psychological defenses are often too strong for someone to be able to tell you what is wrong, and for you to be able to accept it
• If you want to meet a specific kind of woman, or person in general, you need to think carefully about where they are and what they do, what you like of those things, and then go to groups centered around those things
• The internet is full of productivity blogs, etc, but a lot of people who spend a lot of time reading those are using them as guilt reduction for not actually getting things done
• If you’re a man, you’re already a real man! There aren’t any specific things you need to do or not do to be a “real man,” because there are counterexamples for all of them
• Instead of "What is a real man?" the better question is “what kind of man do you want to be?”

“Most people who want change, want painless change. But it just doesn’t work like that.” - Tucker Max

(click to tweet)

Resources:

TuckerMax.com

Full Show Notes: JamesSwanwick.com/127

Are you interested in learning about one of the most powerful tools, that the greatest minds throughout history have used? One of the best ways to ensure that you’re getting where you want to be going, that you’re taking progressive steps to accomplish your goals, and that your focus is in the right place? I’m not talking about some new technological breakthrough or expensive service, this episode is all about journaling.

People tend to find new, different things exciting. Humans get a dopamine rush when they learn about something new and different, and are able to picture the ways in which this new thing could help them in the future. And yet something as simple and old-fashioned as journaling is routinely overlooked and ignored. It may not be flashy, but it gets results.

Simply the act of writing something down is not only going to give you a much more full understanding of the subject you are writing about, it will also make you far more likely to actually implement it. There is something incredible about the act of writing, especially goals, and it causes humans to operate in ways that facilitates the accomplishment of those goals.

This episode is all about journaling, the oldest and one of the most powerful tools of self development available. Learn how journaling can help you, best practices to help you get the most out of it, where you can fit it into your daily life, as well as much more, on this episode of the James Swanwick Show!

"Saying that you don’t have the time to journal is like being on a road-trip and saying you don’t have time to get gas." - Clark Danger

(click to tweet)

Notes on the Show:

• Journalling is a tool that the greatest minds of history have used
• Men can be resistant to the idea of journaling, because it is considered passive. But journaling is in fact active, not passive
• Over time, a journal becomes a “success log” that you can go back to and review
• Your own notes, whether about books or “ah ha” moments, will resonate much deeper with you than something somebody else wrote
• One of the best ways to learn something in a way that will really stick is to talk about it, and teach it if you have the opportunity
• Try to keep in mind the amount of time you have left, so that you don’t waste it
• Saying that you don’t have the time to do things like journaling is like being on a road-trip and saying you don’t have time to get gas
• Save yourself first. Prioritize your health and wellbeing, so that you can take care of others

"You want life to be hard, because that’s what makes the results so great.” - James Swanwick

 (click to tweet)

Resources:

ClarkDanger.com

Swannies Blue Blocking Glasses

Full Show Notes: JamesSwanwick.com/126

“Monitoring how you spend your time is one of the most important decisions you make.” - Daniel Francis

(click to tweet)

Are you an effective human being? Do you get stuff done, or do you procrastinate? Do you focus on what you need to do to achieve your goals, or are you stopped in your tracks by every distraction, every phone notification and email? Do you live your life in a way that will cause your look back on your life, from your deathbed, and be proud of what you accomplished? Are you an elite person?

Regardless of where you stand on the road to becoming an elite human being, Daniel Francis is here to help you learn how to achieve the next level. This interview is packed with practical, step-by-step methods to get more out of your time on earth. Daniel is a master at clarifying the steps and the processes that need to be put in place for you to be truly satisfied with your output, not wasting time on frivolous and less worthwhile activities, and instead being ruthlessly dedicated to those things that will bring you true, lasting and fulfilling happiness.

Throughout, Daniel has a really visceral take on achieving lasting happiness in a life, from his detailed attention to his physical senses, to taking “cave time” for big decisions, to mastering his mornings and nurturing his evenings. His habit of turning his phone completely off, not just silencing it, shows his dedication to being truly present, and to ruthlessly accomplishing his goals.

Wherever you stand on the spectrum of a life truly optimized for happiness, fulfillment and achievement, you’ll get a lot out of this episode. If you’re looking for practical steps to build a better life on several different levels, you’ve come to the right place. So please join me on this journey of exploring the processes we can put in place to take our lives from average to awesome, with Daniel Francis, on this episode of the James Swanwick Show!

Notes on the Show:

• When you get your communication with yourself sorted out, you start to communicate more effectively with the world around you as well

• You can’t wait for things to happen to you. You must go out and make them happen

• You have to be connected with your emotions to know what your calling and passion is. You have to connect with your senses and emotions

• Use your senses more regularly. Focus on them

• Take time to appreciate and be thankful for the world around you

• Find people who are doing something similar to what you want to be doing, and then model them, and their behaviors

• Look at the things that you feel obligated by, and ask yourself if it is all really necessary. Unnecessary obligations will trap you and keep you from going out and doing what you really want to do

• Take “Cave Time,” where you go into isolation and ask yourself simple questions to help you gain clarity on life direction and decisions

• Look for experiences that will bring you longer-term joy and increased happiness, rather than short spikes of pleasure

• Be the master of your mornings. Consider not turning your phone on until later in the day

• Use the nighttime, while you are sleeping, to program your subconscious. You can do this by focusing on important things right before going to sleep

• Notifications, unanswered messages, etc, on your phone put a tremendous pull on your mind. If you can turn the phone all the way off at times, so that you’re not even getting those notifications, it will free your mind up

Daniel Francis’ Death-Bed Clarification Exercise:

Imagine yourself on your deathbed, and ask yourself two questions:

1. What would I be pissed at myself for not doing in my lifetime?

2. What would need to happen for me to get to this point, on my deathbed, and be ecstatic, fulfilled with peace, and ready to pass on

“Look at how your identity, who you’ve convinced yourself that you are, may have trapped you, and where you should step away from it.” - Daniel Francis

(click to tweet)

Resources:

Free Gift: FreeGiftFromDaniel.com - Confidence Equation

EliteManAcademy.com

Full Show Notes: JamesSwanwick.com/125