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Transcript
- 05:37 Mikki Reilly’s 5-Step Primal Body Program
- 10:54 Paleo diet
- 17:22 The key to optimal fitness
- 20:15 The Best Exercise for Weight Loss
- 24:49 Can Cardio cause weight gain?
- 26:42 How often should people excersice?
- 32:20 What is the most pressing health issue in the world today?
Wendy Myers: Welcome to the Live to 110 podcast. I’m your host Wendy Myers. You can find me on myersdetox.com. Today I’m interviewing Mikki Reilly of fitnesstransform.com. Mikki’s the author of Your Primal Body and is going to share with us how she transformed her life and her body with the Paleo diet and how you can transform your body using her 5-step primal body program.
But first I have to do my dreaded disclaimer. Please keep in mind that this program is not intended to diagnose or treat any disease or health condition and is not a substitute for professional medical advice. The Live to 110 podcast is solely informational in nature. Please consult your healthcare practitioner before engaging in any treatment we suggest on this show. If you’re interested in shedding a few of those holiday pounds, I know you’ve got a few; I just put a new and improved version of my Live to 110 by Weighing Less E-guide on the site. So if you want to learn the latest science on weight loss or the Modern Paleo diet, my version of Paleo, go to myersdetox.com and sign up for my free 35-page Live to 110 by Weighing Less E-guide.
Today I’m really excited to have our guest, Mikki Reilly on the show. She’s a certified strength and conditioning specialist and has a Masters of Fitness Sciences from the International Sports Sciences Association. Well that’s a mouthful. Haha. She recently became a Russian kettle bell challenge certified instructor because she clearly enjoys lifting really heavy objects unlike myself. Haha. She used to be a competitive body builder, competing in the prestigious NPC’s Excalibur and Iron Maiden body building championships, taking 4th place for her first time out. She’s a writer and fitness blogger for her site, Fitnesstransform.com. She’s had many articles published in magazines and training journals but today we’re going to be talking about her book, Your Primal Body: The Paleo Way of Living Lean, Fit and Healthy at Any Age. Mikki, thanks so much for coming on the show.
Mikki Reilly: Hi, Wendy. Thanks so much for having me.
Wendy Myers: Well, why don’t you tell the listeners a little bit about you and your background?
Mikki Reilly: Yeah. I’ve been involved in the world of fitness and health for at least 20 years and I’ve been a personal trainer a lot longer than I’ve been involved with Paleo. I started as a body builder, as you mentioned, back in 1992 and I did that competition and another one and I discovered that I really enjoyed the process of transforming my body and that experience helped me to realize that I wanted to help others to transform theirs. So this way, I’ve always had an interest in nutrition and over the years I’ve tried a lot of different diets in my personal exploration of health and fitness. Some of the diets were macrobiotics, vegetarianism which did it for seven years. I was low-fat, which is actually how I dieted down for my body building at shows. I did The Zone by Barry Sears. I tried low-carb by Dr. Atkins. I actually experienced them long enough to really know the benefits of each particular approach, but it was while I was working on my degree at the University of California in Santa Barbara that I discovered the work of Loren Cordain and his research and the Paleo diet and it was, for me, the best I had ever experienced with any diet that I’d tried.
Then, after completing my degree, I discovered the work of Art Duvani and, while Cordain had stressed mostly diet in his research and only briefly touched on exercise and movement, Duvani put together a holistic approach to health and fitness that included both diet and exercise which really appealed to me. These two, Cordain and Duvani were the first to influence me on the direction of Paleo. Before I had discovered Duvani’s work, I had already moved from focusing on body building, exercises where you do isolation and compound movements, just totally to build muscles for aesthetics, to a program where I was doing more high intensity intervals and functional strength training. It is based on the research that I was reading. But what happened was Duvani’s theory gave me a context for what I was doing in my training and he basically confirmed that I was on the right track which was pretty exciting. So that’s what led me to here in writing my book.
Wendy Myers: You outlined a 5-step primal body program on the book. Can you explain your program a little bit? Because I really like how your book is very focused on the fitness aspects of health.
Mikki Reilly: You want me to explain the program a little bit?
Wendy Myers: Yeah, yeah.
Mikki Reilly: Okay. Well the program is 5-step program. Each step basically builds on the previous step. The first step is that you want to get the inflammation out of your body because it’s going to help you to move better so step one is eat the anti-inflammation primal diet. The modern diet of high-carbohydrate foods causes a lot of pro-inflammatory hormones so really it inflames the body and can lead to a large number of diseases. Because the primal diet that I recommend is naturally low in carbohydrates, it reduces the double-rated insulin levels in the body and it’s also high in omega-3 and the anti-inflammatory essential body acid and it’s low in omega-6, the pro-inflammatory essential body acid.
So it improves your omega-6 to omega-3 ratio. This diet is very effective for reducing chronic levels of inflammation in the body. The second step, once people have gotten the inflammation out of their body, is to supplement with the “super six” as I call it or the supplements that I recommend to improve their nutrient density. Nutrient density is the actual vitamins, minerals and other essential nutrients contained in food. And Paleo anthropologists have examined the food that our ancestors ate 40,000 years ago and compared it to the foods that we eat today and they found that the nutritional density was much greater 40,000 years ago. My choice of supplements is based on what our modern bodies need to best replicate the nutritionally dense diets that our ancestors ate.
Now you’ve got the inflammation out of your body, you’re starting to improve your nutrient density, and then you want to remove some of the restrictions and adhesions and other areas of your body that might need to loosen up so that you can move better. The third step is to restore your muscles to pain-free movement. This step involves self myofractural release. You’re basically rolling on different parts of your body to reduce scarred tissue and adhesions and decrease the tightness of muscles and improve your overall mobility and range of motion. The result is that your body is now ready to move.
So the fourth step is build muscle with primal movement. Functional strength training is an approach to fitness that emphasizes full-body movement. It’s where you’re standing on your feet like the movements of early humans. It’s not really about isolating muscles which is what people have been doing since the 1970’s when nautilus was designed. It’s more about doing full-body movements so functional exercises prepare you for the activities of your daily life. For example, stepping up on a bench with dumbbells in hands and then pressing them overhead might prepare you to step up on a chair and put a box on a shelf. The idea is to work against the resistance in a way that translates or transfers to a specific movement in your life. And that’s the essence of functional training.This approach emphasizes the seven primal movement patterns which are distinct movements that physical therapist Paul Scheck identified. Our ancestors would have had to be able to perform them basically effortlessly to survive. The seven movements are squat, launch, bend, push, pull, twist, and gait.
The next step, you’ve gotten them healthy, their movement patterns are good, is to kick it up a notch and to kick up the metabolism to burn fat and to build strength at the same time. Basically, the movements of early humans were predominantly high intensity, involving bursts of explosive movements, rather than slow long-distance aerobic activity that’s so popular with most exercises today. Another approach to this type of training would be to perform resistance training exercises like body weight exercises or kettle bell exercises in an interval fashion with time sets. So that in a nutshell, is my program.
Wendy Myers: Yeah, I’m definitely on step 5. I need to kick it up a notch. Haha. Badly. Especially after thanksgiving. So what is the Paleo diet for any listeners out there that may not be clear on what that means and what kind of food it entails and its benefits?
Mikki Reilly: Sure. Palaeolithic. The word Paleo means old and lithic means stone so Palaeolithic stands for the old stone age. The Stone Age began with the invention of stone tools which happened about 3.5 million years ago and it lasted up until the Agricultural Revolution which was 10,000 years ago. During this time, all humans were hunter-gatherers. The foods they could consume were foods they could hunt, gather, forge, or fish. Obviously, there were no processed foods. That came about as result of the Neolithic Industrial Revolution.
The contemporary Paleo diet mimics the food groups that our ancestor hunter-gatherers ate. The food groups that they did not eat were cereal grains, they didn’t eat dairy products, there were no domesticated cows. All the processed foods that we eat right now basically come from cereal grains, dairy products, vegetable oils and refined sugar so if you put those food groups together, you can call it what you want. You can call it a piece of pizza, you can call it a croissant but basically, it’s those four food groups that most Americans and Europeans consume a great deal of their calories from. With the Paleo diet, it basically eliminates or really reduces those food groups and focuses more on real living foods like fresh fruits and vegetables, nuts and seeds, and grass-fed meats and sea foods and fish. That’s basically it.
Wendy Myers: So are there any aspects of the Paleo diet that you don’t 100% agree with? Many people that are abdicated Paleo dieters are saying, “There are some new foods that we may have acclimated to or adapted to like legumes or dairy.” What is your take on that?
Mikki Reilly: Well, I’m on the fence of that theory but I really think that it’s best for most people to avoid grains and legumes as well as vegetable oils and sugar. Some people who have their ancestors from Northern Europe can probably tolerate dairy because a mutation occurred in their DNA about 10,000 years ago and so there’s an adapted tolerance for some people to dairy. I wrote the Your Primal Body because I wanted the idea to be more inclusive and less exclusive because I’ve been working with clients for 20 years and I know that people need choices if they’re going to be successful. Not everyone does but a lot of people do. I think the modern Paleo approach to health and fitness is based on both our evolutionary history and modern science. And I think it’s really very individual you know, people differ in their tolerances to certain foods and activities as well so each person just basically needs to experiment and find out what works best for them. I don’t think we can really duplicate the ancestral environment but we can use it as a guide for living well.
Wendy Myers: Yeah, absolutely. I totally agree with you. Are there any adjustments that one should make to the traditional Paleo diet if they’re trying to lose weight?
Mikki Reilly: Well, if fat-loss is your goal, I always tell people to keep in mind that when you say 50 carbs, that may be a little bit different for some guy that 6’5″ and weighs 220 lbs. than a woman that’s 4’9″ and weighs a 110. It’s a basic idea but you want to keep your carbohydrates low. The fastest way to lose weight is to go into ketosis and it’s also very healthy. With this approach, we can achieve a significant amount of fat-loss while maintaining your lean body mass especially if you’re lifting weights. If you wanted to reach 50 grams of carbs, you could eat low-glycemic vegetables at every meal but eliminate dairy and most nuts and skip fruits until you reach your fat-loss goal.
There’s another component to it too. It’s not just about getting you carbohydrates low. Some people may need to create a caloric deficit so when your insulin levels are low because you’re not eating carbohydrates. Your fat cells are open but to get your body to burn fat efficiently, you have to create a need for the fuel. If you’re already getting enough fat, you are eating all your energy requirements, your body has no need to use your internal storage. The cellular doors may be open but the fat is not needed so the fuel stays inside. So to lose weight, you have to create a caloric deficit or a shortage of calories from foods to start burning your own reserve for energy. Fat loss is very individual. Some people come in and if they do the Paleo diet and it’s more than enough, all they do is switch to eating more vegetables and getting rid of the starchy carbs and they’re losing their weight. It’s pretty easy for them but some people have to do a little bit more work out to drop the fats.
Wendy Myers: Yeah, I know. One of my strategies is just to go to bed a little bit peckish every night. Forget counting calories.
Mikki Reilly: Yeah, you could tune in to your body.
Wendy Myers: Yeah, it’s just the feeling in my body that I know I’m just a little bit hungry when I go to bed and then I know that my body is going to have to use my extra fuel that I have Hanging on. So let’s talk about fitness. You mention in the book that if we emulate moving like our ancestors that this is the key to optimal fitness. What exactly do you mean by this?
Mikki Reilly: Well, our modern bodies don’t get many physical challenges. For many people, they don’t get out and do very much. Part of it is due to the agricultural and industrial revolution. We’re just so sedentary that we’ve lost touch with basic movements, patterns, so a lot of people develop muscular imbalances and they become dysfunctional. I see that a lot with people that come in to my studio. I work with clients on functional strength training which I was talking about, full-body movements rather than isolating muscles on machines. Once they’ve learned to move well, I show them metabolic resistance training using high intensity interval training. Together, functional strength training and metabolic resistance training provide the closest approximation of exercise to our genetic blueprint.
Wendy Myers: So how do you design the fitness routine for your clients that emulate how our ancestors moved?
Mikki Reilly: Well, functional training simulates the seven primal movements that I spoke about and it’s very much like the movement patterns that early humans did. For example, all of the movement patterns that I’m teaching people are based on this template so when someone comes in, most of the time, amazingly they don’t move very well, even simple movements like squats. I find their need to traveling forward and if they’re not doing the movement properly and they’re not doing the movement in way that recruits the muscles that they should be recruiting, it’s going to get in the benefits that they want and it’s not going to cause them problems and injuries over time. The first thing I would do is teach them how to do the movement properly. Then once they learn that, I start adding some resistance like, after they learn how to squat, they could do a kettle bell squat or they could do a squat with a barbell on their back or they could do body weight squats to time sets. So they may be squatting for 60 seconds or I may have them do squat jumps or they’re jumping with a squat. The first point is to teach them how to move well and to do it with resistance.
Wendy Myers: So this is what everyone wants to know. What is the best exercise routine for weight loss for most people? I know everyone’s a little bit different but what is the best way to go about it for most people?
Mikki Reilly: It’s really high intensity interval training. The more traditional way is to do high intensity interval training or referred to as intervals. Most people think of them in terms of sprinting whether you’re on a track or on a bicycle or in a pool but there’s another approach to performing interval training which is to do it in an interval fashion where you’re using resistance training exercises. Most people, when they think about losing fat, they think about doing aerobics. A huge benefit of performing metabolic resistance training as compared to aerobic training is that you would have less wear and tear in your joints.
Typically, running a mile is 1500 foot strikes with forces as high as 3-4 times your body weight through your hip, your knee, and your ankle. That’s really a lot of trauma to the body especially if your do it day after day, week after week. If you compare that to metabolic resistance training where you’re doing circuits where you perform a series of sets for the same amount of time using a variety of upper body and lower body exercises, both exercises would cause your body to burn calories but you’d have far less stress from doing metabolic resistance training and you’d also be building some muscle.
Scientists have numerous studies where they compared aerobic exercises to HIIT. There was an Australian fat-loss researcher who put 45 overweight women through a 15-week study where 1 group did intervals, sprinting on a bicycle, for 20 minutes and the other group did aerobic exercise at a continuous pace for 40 minutes. Both groups exercised 3 times a week and their nutrient intake was closely monitored. The results at the end, at the 15th week point, was that the interval group lost 3 times as much fat during half as much exercise, just to give you an idea of how effective that type of training is. The reason why the HIIT group burned so much more fat is because of the phenomenon known as EPOC or Excess Post-exercise Oxygen Consumption. What happens is that high-intensity training disturbs your body’s homeostasis and kind of throws it off balance. This results in a larger energy expenditure. After you’ve finished exercising, to restore your body back to normal, this energy expenditure is what causes the increase in fat loss and it’s what makes high-intensity interval training so much more effective for fat loss than any other type of exercise.
Wendy Myers: Yeah, I remember long long ago when I used to work out with a personal trainer lifted weights and that’s what we would do. We would do it really hard and intense, whether it be leg lifts or whatever machine we were using to do it really intensely and I would be out of breath. Then you rest and go to the next machine. I didn’t really do much aerobic activity but I lost a lot of weight fairly quickly and that’s what I tell my clients who are trying to lose weight. Everyone’s doing the usual thing, exercise more and try to eat less. But if you’re doing cardio, one hour of cardio 5 days a week, I have people doing that and their weight is not budging. You got to shake it up.
Mikki Reilly: Right, and that’s a lot of people. A lot of people are doing it that way, it’s amazing. They don’t get results but they keep doing the same thing over.
Wendy Myers: Yeah, yeah. It’s amazing that you can work out at half the time and get triple the results. It’s so strange.
Mikki Reilly: Yes it is.
Wendy Myers: I found it really interesting that you have a section in your book about how aerobics can make you gain weight. Haha. Can you explain exactly how too much cardio can make you gain weight?
Mikki Reilly: Well, this is not going to be for someone that just started an exercise program and they’ve been sedentary for the past 20 years. Obviously that person is going to experience some weight loss from doing aerobic training because that program is so new to them and they probably have a lot of weight to lose but for the people that you’re talking about, these people in the gym that are doing their exercise over and over again, what happens is that too much aerobic exercise can decrease human growth hormones and human growth hormone tells your body to burn fat and build muscle.
So a lot of high-volume aerobic training also downgrades your fat switch fibers into slow switch fibers overtime. One more factor is that aerobic training decreases your total muscle mass which will slow down your metabolic rate so you expend less energy. Less energy expended means less calories burned which would explain the weight gain or the no-weight-loss of the people that we’re talking about. Obviously, it would take a while for this process to happen and you would definitely burn fat in the beginning if it was new to you but if fat-loss is your goal, a fitness program that emphasizes aerobic activity is not the best way to go. The best way to go is interval and resistance training and it’s so so much more effective like we’ve spoken about. And that is why it’s in my program and is actually how our ancestors moved as well so it makes a whole lot of sense.
Wendy Myers: So how often do you think people should be working out and how much is too much?
Mikki Reilly: It’s all very individual. I have people that come in 3 times a week and sometimes 4, 4 is usually excessive. They’re doing a lot of high intensity metabolic resistance training and they do remarkably well so generally speaking, 3 times a week for most people for an hour.
Wendy Myers: Okay. I think once you get in the gym or wherever you’re working out, you got to just hit it as hard as you can and intensely. Get the most out of that 30 minutes or an hour that you’re doing.
Mikki Reilly: Yeah. Amazingly, when people start working out that way and once they’ve gotten accustomed to that level of intensity, they crave it after a while. People come back to my studio after they’ve been gone three weeks on vacation and I’d ask, “Would you like to ease back into it”? “No, let’s just go for it.” Haha. And they love it. At first it seems difficult and it’s really challenging, it’s really hard but it just feels right to work that hard, to train yourself at a high intense level.
Wendy Myers: Yeah, absolutely. I’m one of those people. I had a baby a few years ago and I hurt my back as soon as I started working out again and it’s just plagued me for years so I’ve had to very slowly build up my strength again and work around the injury and do physical therapy and deal with all this stuff. So I’m just now at the point where I’m able to do work out really intensely and not hurt my back. I never thought I would be in that position because I’ve always worked out so there’s definitely something to be said for. You just can’t get up off the couch and just go for it right out of the bat.
Mikki Reilly: Well, you can choose how you’re moving. For a lot of people that have back issues, it’s how they bend. The bend is one of the seven primal movements. So when you bend from your back, like if you bend over from your back, that puts a lot of stress on your back and you’re back is really not designed to move that way. I’ve had people come in to my studio and they had three surgeries and their spine had been fused and they’ve had herniated discs and they’ve laid up on their back. I show them how to move and they realize that they’ve probably never needed any of those surgeries, that they really didn’t help them, and the problem is that they weren’t moving well. So if you learn how to bend from your hips, actually I demonstrated it. I have the seven primal movements chart in my book and I have a picture of someone moving that way. But if you bend from your hips and your knees while pushing your hips back, to bend rather than bending over from your back, your back issues will disappear pretty quickly.
Wendy Myers: And that’s exactly how I hurt my back. Haha.
Mikki Reilly: Bending from your hips?
Wendy Myers: Yes.
Mikki Reilly: Or bending from your back?
Wendy Myers: Well, it was kind of like I was bent over and then I shot back up. I was actually doing yoga. That’s how I hurt myself. Haha. But when I had a C-section and I had been pregnant for 9 months and sitting around for 6 weeks waiting for the C-section to heal, I had no stomach muscles. It’s just nonexistent. They were totally atrophied and you have to have a strong stomach to be able to support your back. So in bending over and standing back up, which is a seemingly simple exercise I thought I could complete, I hurt my lower back and it took a long time to recover from that.
Mikki Reilly: Yeah, especially since your lower abs were so weak because you weren’t really able to strengthen them while you’re going through recovery so the whole process was kind of slow.
Wendy Myers: Yeah and I think that’s what a lot of people, even people who have been working out for a while and especially people who have been couch potatoes and are getting ready to start working out, is that you can work out these larger muscles. People tend to work on their biceps or they do squats for their quads but you have to have those smaller muscles to be strengthened to recruit those bigger muscles.
Mikki Reilly: No doubt about it. The core is the stabilizer. You have to know how to activate them. A lot of people may have the mobility but they don’t know how to stabilize their core while they’re lifting with their extremities and that’s pretty dangerous.
Wendy Myers: Yeah. That’s one thing I had to do when I was in many many hours of physical therapies. They actually re-taught me how to move. Haha. They re-taught me how to walk properly, how to hold my back and my shoulders when I’m walking and how to do this exercise properly. It took a long time to really get in touch with my body and figure out how to recruit properly and how to move properly. It’s very strange.
Mikki Reilly: Most people need that training. That was the silver lining of your injury, you paid attention to your body, how to use it properly and now you probably will never have injury again.
Wendy Myers: Yeah, that for sure. Hopefully not. Haha. I’m going to be doing some high-intensity interval training soon so hopefully I don’t re-injure it.
Mikki Reilly: Sounds good. Let me know how it goes.
Wendy Myers: I’m planning it. I have a question that I like to ask all my guests. What do you think is the most pressing health issue in the world today?
Mikki Reilly: I think the single greatest threat to our physical well being is inflammation. Since the 1990’s, we didn’t hear much before that, there was a study after study showing that chronic inflammation is involved in every disease of civilization: cancer, diabetes, coronary heart disease, arthritis, Alzheimer’s, autoimmune diseases and even chronic fatigue syndromes. Barry Sears, he wrote about how the modern diet is linked to chronic disease in his book Toxic Fat: When Good Fat Turns Bad.
According to Sears, over the years, from the past few decades, 3 distinct dietary factors came together to create what he calls the perfect nutritional storm. The 3 factors were an increase in the consumption of refined carbohydrates which causes high insulin levels, an increase in the consumption of vegetable oils which are pro-inflammatory, inflames the body, and a decrease in the consumption of fish oil which is high in the anti-inflammatory omega-3 essential fatty acids.
So Sears said that when you consume an excess of cheap carbohydrates, refined carbs or whatever, and vegetable oils together, the increased levels of insulin from the carbs causes the omega-6 essential fatty acids from vegetable oils to produce an inflammatory hormone, arachidonic acid. He said it causes a constant low level of inflammation in the body and he says that it’s what develops into chronic disease. He theorizes that it’s the inflammatory hormone, arachidonic acid, that is the underlying cause of chronic disease so basically, all the inflammation that we see that’s causing people to have a lot of the chronic diseases and illnesses out there that are so prevalent today, it’s caused by their diet.
Wendy Myers: Yeah, I totally agree. It makes me really sad when I go to Whole Foods and there’s all this amazingly healthy food and vegetables and dishes and whatnot and they’re all made with canola oil.
Mikki Reilly: I know. If you look at the salads and dressings at the salad bar, they’re almost all canola oil. Or one that has olive oil in there.
Wendy Myers: Or soy bean oil. That’s an inflammatory omega-6 oil. It’s just pervasive, even at health food stores, even at the Chinese restaurants; you think you’re eating all these healthy vegetables but they’re all soaked in soy bean oil. It’s just very frustrating.
Mikki Reilly: And when you look at it, if you just one tablespoon of, say, safflower oil, it has 10 grams of omega-6, one tablespoon. Some people are putting a couple of tablespoons on their salad, just having a little fat, thinking fat is good, and eating a lot of vegetables and their getting a really big dose of a pro-inflammatory essential fatty acids.
Wendy Myers: Yeah, even if they’re dutifully taking their omega-3 fish oil, it’s not doing anything because these omega-3s and omega-6s compete for the same enzymes to be converted into the forms our body uses and they’re all getting used by omega-6 so the omega-3s you’re taking are doing nothing.
Mikki Reilly: Then what happens as they come in to my studio and their hip is aching and they tell me, “I’ve been doing everything.” But really when you ask them. “Where did you have lunch?”, “Where did you have dinner?” And then you know they’re getting all of that omega-6 in the foods that they’re eating out.
Wendy Myers: Yeah, it’s really sad. People become immobile and crippled and they go to the doctor and the doctor just gives them pain meds or wants to do surgeries. We got to get back to basics. So why don’t you tell the listeners a little bit more about you and where they can find you?
Mikki Reilly: I am in Sta. Barbara, California. I have a fitness studio here called Fitness Transform on State Street. My website is fitnesstransform.com. I have a Facebook page which is the name of my book, Your Primal Body and I’m on twitter with my name @MikkiReilly.
Wendy Myers: What kind of services do you offer? Someone comes to you, obviously they can do fitness and what kind of things do you do?
Mikki Reilly: I do one-on-one and semi-privates so 2 or 3 people together and I offer small group trainings which is 4 to 8 people. I’m really focused on the individual not big boot camps but even when I’m training people in a small group where there are 4 to 8 people, everyone gets a lot of individual attention. I train them not so much all the same way but all kind of uniquely within the group.
Wendy Myers: Well, Mikki, thank you so much for coming on the show. I really admire your dedication in fitness not only for your own health but for really sharing your wealth of knowledge in fitness on your site and your book. I really urge the listeners to sign up for her newsletters on her site, fitnesstransform.com. I love that your book is different from other Paleo books in that it really focuses more on movement and exercise and there’s lots of exercises and routines that one can do in the book to transform their own body and there are so many great fitness tips in the book. It’s really good.
Mikki Reilly: Thank you, Wendy. I really enjoyed speaking with you.
Wendy Myers: Yeah, it’s very nice to meet you. So listeners, if you want to learn more about the Paleo diet, weight loss, or how to do a serious detox, you can find me on myersdetox.com. You can follow me on Facebook and twitter @Iwillliveto110. I’m also on Youtube at Wendy Live to 110 and on Instagram and Pinterest at Live to 110. If you like what you heard on the show, please give the Live to 110 podcast a review in iTunes. I’d appreciate it so much.
Thank you listeners for tuning in. Remember, you must actually get out there barefoot in the sun and grunt and sweat to get a caveman workout or you can be like me and be very content simply reading about a caveman workout in Mikki’s book. Haha. Thank you so much for listening to the Live to 110 podcast.
