1. About the Guest(s):

   Amber Bendel is an accomplished athlete, renowned for her achievements in Brazilian Jiu-Jitsu. She is a three-time Pan American Jiu-Jitsu champion and a world champion Brazilian Jiu-Jitsu fighter. Beyond the mats, Amber operates as a certified health coach, Brazilian Jiu-Jitsu instructor, and self-defense trainer. With a diverse background including Muay Thai and kickboxing, Amber also runs her side business, Self Well Fed, providing virtual and in-person nutrition coaching in Florence, South Carolina.

   Episode Summary:

   In this engaging episode of Functional Health Radio, Dr. Kristin Hieshetter welcomes an exceptional guest, Amber Bendel, a distinguished Brazilian Jiu-Jitsu champion and dedicated health coach. Amber shares her inspiring journey from being a high school swimmer to becoming a world-class Jiu-Jitsu athlete and champion. Alongside, she highlights how martial arts transformed her life and provided profound health benefits beyond physical strength.

   Amber provides detailed insights into her rigorous daily routine, emphasizing the importance of planning and consistent self-care. The discussion reveals how her strategic nutritional and training practices played a crucial role in her rise to athletic success. With Dr. Hieshetter's expert guidance, they delve into the significance of sustainable lifestyle changes over temporary diets, and how to maintain muscle mass as women age. Amber also shares her tips on maintaining a healthy lifestyle and how to inspire others to ignite their own potential.

   Key Takeaways:
   • Consistency and Community: Regular training and a supportive community are pivotal in fostering confidence and improving self-worth.
   • Holistic Health Approach: Emphasize balanced nutrition, adequate supplementation, and tailored physical training for optimal health and performance.
   • Planning and Routine: Effective time management and planning are crucial for balancing a busy schedule and ensuring all aspects of health and fitness are addressed.
   • Mindset and Goals: Adopting a flexible yet determined mindset is key to overcoming challenges and achieving long-term goals.
   • Support Systems: Having a reliable support system is essential for personal and professional growth, providing motivation and accountability.
   Notable Quotes:
   1. "The US spends $12,530 per person per year on healthcare. What's wrong? How do we fix it? What do we expect along the way?" - Dr. Kristin Hieshetter
   2. "After that first class, I was sold. The camaraderie, the energy in the room… It's incredibly healing." - Amber Bendel
   3. "We do hard things. We have to believe it and show up for ourselves because no one else is going to do that for us." - Amber Bendel
   4. "Plan the plan and work the plan. The only way I can be successful is to work my plan." - Amber Bendel
   5. "Knowing your body is step one. Weightlifting is important… Focusing on protein… And checking on the supplements that might be good for your body." - Amber Bendel
   Resources:
   • Self Well Fed on Instagram: @selfwellfed
   • Gut Check Garage on Instagram: @gutcheckgarage
   • Functional Health Mastery Group

   Listen to the full episode to dive deep into Amber Bendel's incredible journey, expert tips on maintaining a healthy lifestyle, and advice for inspiring self-love and connection. Stay tuned for more enlightening episodes of Functional Health Radio!

Dr. Kristin Hieshetter is a highly respected figure in the realm of functional health, demonstrated extensively through her dedication to educating others about the significance of comprehensive healthcare. Although her full professional history is not discussed, it is clear from the transcript that she is passionate about helping people understand their health better. Dr. Hieshetter appears to be knowledgeable about topics like excitotoxins and their impact on the human body, advocating for natural and preventative approaches to health.

In the latest enlightening episode of Functional Health Radio, Dr. Kristin Hieshetter dives deep into the startling downward trend of life expectancy in the United States and the rising chronic diseases among children. Initiating the conversation with disturbing healthcare statistics, she pivots to discuss the overlooked dangers of excitotoxins in our diet, linking them to neurodegenerative diseases. The episode is rich with alarming yet vital information, balancing medical insights with actionable health tips.

Dr. Hieshetter references the worrying trend of decreasing life expectancy in the U.S. and contrasts it with the exorbitant healthcare spending, posing the question of what can be done differently. She introduces Dr. Russell Blaylock's research on excitotoxins, pulling lessons from historical examples such as the Chamorro Indians of Guam to underscore the dangers of dietary neurotoxins like glutamate and aspartate. The episode artfully blends anecdotes with science to underline the proposition that current dietary habits could pose a risk to neurological health, emphasizing the importance of magnesium and antioxidants for brain protection.

• U.S. life expectancy has fallen, and chronic diseases in children are at unprecedented rates, suggesting an urgent need for a healthcare paradigm shift.
• Excitotoxins like glutamate can build up to toxic levels in the brain, with prolonged exposure leading to devastating neurological diseases.
• Early exposure to excitotoxins has been linked to neurodegeneration, even decades later, elevating the importance of cutting these toxins from our diets.
• Dietary antioxidants and nutrients such as vitamin C, E, glutathione, magnesium, and omega-3 fatty acids are emphasized as crucial for brain health and protection.
• The role of excitotoxins in neurodegenerative conditions and the pivotal importance of dietary changes for prevention and recovery are central themes.

• "We are walking around in the most amazing, intelligent, responsive, adapting, and aware system in the world, the human body."
• "Excitotoxins can sometimes be linked to those disease processes in the body."
• "The clinical symptoms of most neurodegenerative diseases don't show up until 80% to 90% of specific cells in the spinal cord or specific regions of the brain are dead or damaged."
• "Magnesium is your brain's most powerful protector."
• "Eat your fresh fruits and vegetables, they're critical for your survival."

The resources mentioned include:

• Dr. Russell Blaylock's book "Excitotoxins: The Taste That Kills"
• Studies cited by Dr. Kristin Hieshetter: The works of scientists George Spencer, Leonard Kerland, and more from the 1950s to 1980s on the Chamorro Indians and excitotoxins.
• Functional Health Mastery

For a comprehensive understanding of the ways to protect your brain from excitotoxins and the power of a natural diet, listen to the full episode. Don't forget to tune in to Functional Health Radio for more discussions that can revolutionize your approach to health and well-being.

Welcome to another compelling episode of Functional Health Radio, where our proficient host, Dr. Kristin Hieshetter, delves into the pressing issues surrounding America's declining health statistics despite high healthcare expenditures. The show begins with an alarming revelation: life expectancy in the USA has dropped significantly, with children now facing unprecedented rates of chronic diseases. Dr. Hieshetter passionately discusses the complexities of health behaviors and the struggles in maintaining consistent health investments.

In this episode, Dr. Hieshetter brings to light the importance of habits in personal healthcare management. She references James Clear's "Atomic Habits" to elucidate how small, consistent changes can lead to significant health improvements. The discussion focuses on how we can leverage habit stacking to replace unproductive behaviors with beneficial routines, promoting a healthier and more fulfilling lifestyle.

Key topics include the concept of habit loops, the distinction between effective and ineffective habits, and practical strategies for habit formation. Dr. Hieshetter aptly ties the discussion to concepts of identity, motivation, and long-term behavior modification, emphasizing the importance of internal rewards and consistent action toward a healthier self.

• Declining life expectancy in the US highlights the need for better health behaviors and investments in individual healthcare.
• Habit stacking, as explained by James Clear in "Atomic Habits," can facilitate long-lasting health improvements.
• Successful habit change involves making good habits obvious, attractive, easy, and satisfying and breaking bad habits by making them invisible, unattractive, difficult, and unsatisfying.
• Adopting new health behaviors requires a deep change, not only in routines but also in one's identity as it relates to health and wellness.
• The goal in personal health is not just to achieve temporary milestones but to embrace a system that supports continual progress and self-improvement.

"But this is not a healthy habit. We've got to make that packaged food difficult and unattractive." "Connect with your kids instead of training on the TV. Read books. Create that vision board." "The trick is to fall in love with the process, not the product." "If you fall in love with the process, not the product, you don't have to wait to give yourself permission to be happy." "Every time you engage in the new habit and skip the old habit, give yourself a double bonus."

• "Atomic Habits" by James Clear (available on Amazon and audiobook platforms)
• Functional Health Mastery – A free group for doctors and healthcare providers

Don't miss out on the valuable insights discussed in this episode of Functional Health Radio. Tune in to grasp the full spectrum of advice on habit formation and identity building for optimal health. Stay engaged with us as we continue to deliver transformative discussions on functional health and wellness.