Dr. Greg Wells

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Move Better

Dr. Greg Wells Podcast #67: Health and Fitness Legend Paul Check

June, 20th 2017

Welcome back podcast universe! This week I had the chance to chat with one of my greatest influences Paul Chek. Paul is a legend in the health and fitness space and we went really deep in this conversation. We talked about healthy nutrition, fitness and the pillars of living a great life. Here’s a little more about Paul.

Paul is a holistic health practitioner who has transformed the lives of countless individuals by developing practical and effective methods for addressing all aspects of well-being. His approach to treatment and education is driven by his “system of systems” philosophy: that the body is a fully integrated unit of physical, hormonal, emotional and spiritual components.

He is the founder of Corrective Holistic Exercise Kinesiology (C.H.E.K) Institute, which helps healthcare professionals advance their careers through a holistic approach to health, fitness and well-being. He is also the creator of the PPS Success Mastery Program. This self-mastery program teaches individuals to reach their true potential by transforming their destructive habits and learning to take control of their personal, professional and spiritual life.

Check out Paul’s blog http://www.paulcheksblog.com and follow him on twitter @PaulChek

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

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Also please subscribe to this podcast in iTunes!

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How to Feel More Alert

June, 15th 2017

Decreased alertness is a huge hindrance to thinking and, ultimately, performing at a high level. There are many factors that can help you feel more (or less) alert. These six ways to feel more alert are changes you can easily make to your life, starting today!

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Canadian Running: Six training hacks for masters athletes to crush spring workouts

May, 30th 2017

This article originally appeared in Canadian Running Magazine

Don’t let your age work against you. Here are some tips for the over-40 runner.

May 26, 2017 | By Sinead Mulhern

Kevin Smith remembers the moment when he realized that his training needed to change. His story is similar to many. He’s a lifelong runner, but right around his fortieth birthday, he realized that the nagging injuries he had been experiencing more and more into his late thirties weren’t going to go away if he didn’t adjust his training. “I used to be a high level runner in my twenties,” Smith explains. “Once in my thirties and through my thirties, the injuries came more often and they were more severe.” He had an epiphany. Smith realized he needed to be strategic not just about the window spent training, but also during the hours away from workouts.

Currently, Smith is the head coach of Marathon Dynamics running club in Toronto. As such, he regularly works with masters athletes. We consulted with him and well-respected physiologist Dr. Greg Wells to find out how runners over 40 can make real improvements during their sweat sessions. If you’re in this age category, take any of these tips to make a real break-through in your training.

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Cut your risk of cancer up to 40%

April, 18th 2017

According to the National Cancer Institute, approximately 39.6% of men and women will be diagnosed with cancer at some point during their lifetimes. The reality of cancer is upsetting, but there is hope. You can cut your cancer risk in half by committing to four important areas.  No magic pills, insane amount of money, or all-consuming regimen.  And, the best news is, you will not only lower your risk of cancer, but also improve your overall health and change your life for the positive.

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The Globe and Mail: Greg Wells on how ‘microchanges’ can make a major difference

April, 4th 2017

Toronto physiologist Greg Wells’s new book, The Ripple Effect, makes lofty promises, pledging that we can Sleep Better, Eat Better, Move Better, Think Better. A superachiever himself (Ironman, PhD, researcher at Toronto’s Hospital for Sick Kids and professor at the University of Toronto), Wells nevertheless tempers those assertions by sticking to a simple message in the book, in stores April 4. It’s okay to dream big, but start small. Peppered with “1 per cent tips,” Wells advocates staying focused on micro-improvements (using spices, not sauces, to cut calories; walking 15 minutes a day to potentially lower risk of breast and colon cancer 24 to 40 per cent). “Microchanges are sustainable forever,” he says. “When they add up over time, it’s like compound interest for your body and mind.”

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CTV The Social: How simple lifestyle changes can transform your health for life

April, 4th 2017

You know those days when you don’t get enough sleep, so you decide to skip the gym and then you end up eating nothing but garbage for the rest of the day? We’ve all been there. Greg Wells, author of The Ripple Effect, says there are ways we can make small changes to our sleeping, eating, exercising and thinking habits that can transform our health for life.

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The incredible supporters of our research: The Fighting Eagle Memorial Tournament

March, 26th 2017

I am honoured to be partnering again with the Fighting Eagle Memorial Tournament to support our Exercise Medicine Research Program at the Hospital for Sick Children. Here’s a little bit about the research program:

Scientific evidence has linked physical activity and nutrition to a wide array of physical and mental health benefits. Unfortunately, despite this evidence, millions of people in Canada and the World remain essentially sedentary. The problem of sedentary behaviour and its negative impact on health is also a challenge for children with chronic diseases that cause exercise intolerance. The inability to exercise then compounds the impact of the disease itself and can worsen outcomes before during and after the disease runs its course.

The benefit of our research is that new interventions are being created that focus on using physical activity and exercise to improve health in children with chronic diseases. We aim to develop the concept of exercise as medicine and implement this throughout the health care system and the world to first save then improve lives.

The donations and support help us to

– Hire and train researchers and other professionals
– Cover research operating costs (i.e. MRI time, exercise testing)
– Purchase new research equipment

The Fighting Eagle Memorial Tournament is held annually to honour the memory of Alex Shapiro. Check out his story on TSN:

Registration for the 2017 tournament is now open! The 4th annual Alex Shapiro Fighting Eagle Memorial Tournament will be on the last weekend in June 23-25.

Come be a part of an unbelievable weekend of hockey, community spirit, fundraising and most of all, in memory of Alex. This is open to 2001/2002 GTHL/NYHL players.

This year our goal is $30,000 but we hope to raise even more and you can help us reach our goal. Your generosity and contributions will make a difference to SickKids and their patients. The funds raised will go to Dr. Greg Wells’ research into the benefits of physical activity for cancer patients while undergoing treatment.

Play ’til the whistle blows!

To learn more about the tournament, to participate, or to support in any way check out the Tournament website.

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Rio 2016: The Science of Michael Phelps

August, 10th 2016

This information first appeared in my book Superbodies: Peak Performance Secrets from the World’s Best Athletes.

Michael Phelps is obviously an incredible athlete, but the adaptations of his body may be even more amazing than his performance. His arm span is 2.03 metres wide, longer than average, giving him a greater distance per stroke. This means he has to take fewer strokes than his competitors, which increases his efficiency and saves energy during races. Height and arm length (unlike waist size) are characteristics that are largely determined by genes, but Michael’s commitment to training has had a powerful long-term effect on his body that is not genetic. Most swimmers at the international level will have a lung capacity that can be as much as two times the amount of a normal person’s lungs. No one has published lung-testing data from Michael Phelps yet, but I’d be willing to bet that his lung capacity is beyond limits even for swimmers. So is Michael a product of genetic talent or consistent training over an extended period of time?

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Rio 2016: The Science of Usain Bolt's Speed - Part 2

August, 10th 2016

This information first appeared in my book Superbodies: Peak Performance Secrets from the World’s Best Athletes.

Here is part 2 of my post on the Science of Usain Bolt!

With the Olympics in Rio underway I thought it would be cool to explore some of the physiology of the most legendary athletes. Usain Bolt certainly fits into this category. He’s aiming for 3 gold medals in 3 consecutive Olympics. Now, while you might normally think that his performance is powered by his muscles (and it is), there is one deeper level of physiology we can explore that will help you to appreciate how incredible his performances are. Let’s take a look at the what happens to the nervous system during the 100 m dash.

Let’s look at Usain Bolt’s world record 9.58-second 100-metre dash. Exploring “the start” is fascinating when we consider the lighting storm of electrical activity involved. There are  two critical stages of the run itself: the acceleration phase and the speed maintenance phase and that is what we will be exploring in this post.

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Rio 2016: The Science of Usain Bolt's Speed - Part 1

August, 8th 2016

This information first appeared in my book Superbodies: Peak Performance Secrets from the World’s Best Athletes.

With the Olympics in Rio underway I thought it would be cool to explore some of the physiology of the most legendary athletes. Usain Bolt certainly fits into this category. He’s aiming for 3 gold medals in 3 consecutive Olympics. Now, while you might normally think that his performance is powered by his muscles (and it is), there is one deeper level of physiology we can explore that will help you to appreciate how incredible his performances are. Let’s take a look at the what happens to the nervous system during the 100 m dash.

Let’s look at Usain Bolt’s world record 9.58-second 100-metre dash. Exploring “the start” is fascinating when we consider the lighting storm of electrical activity involved. There are three steps to the start: the “On Your Mark,” “Get Set” and “Go” steps. Let’s take a look at each of these steps.

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Toronto Star: Ice swimmers defy death for the thrill

August, 3rd 2016

Read article at Toronto Star.com

Ryan Stramrood’s “ice mile’” in sub-zero water off Antarctica set the standard for ice swimming.

As he swam against the current in Antarctica’s Southern Ocean among leopard seals and icebergs, Ryan Stramrood’s body went numb.

He looked down, pulling his arms one stroke at a time through the -1 C water, and he thought about how clear the ocean was that day.

“You don’t want to see very far down. It can be quite eerie,” he said.

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Redbull.com: The Learning Curve Episode 3

July, 25th 2016

On this week’s episode of The Learning Curve, we find Drew Bezanson putting in time at the Joyride 150 bike park warehouse, near Toronto, in Canada. With the mercy of a foam pit, Drew hucks his way to perfection as he prepares for competitive action.

Using the foam pit is key because of how fast I have to learn this stuff. If I was going to do it the old-fashioned way, on a regular jump, we probably wouldn’t be filming right now!

Drew Bezanson

The Learning Curve 3

 

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RedBull.com: The Learning Curve Episode 1

July, 13th 2016

Check out a new web series I’m helping with called The Learning Curve.

In episode one of The Learning Curve, we catch up with Drew Bezanson a few months after his release of Uncontainable.

Still riding the high from the success of the film and his own sense of accomplishment, Drew begins looking towards the next challenge – slopestyle mountain biking – and coming to terms with the uphill battle he’ll face if he wants to shred slopestyle with the best of them.

Here’s Episode 1 “Watch Drew Bezanson’s journey to Joyride begin”.

TheLearningCurveEp1

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Entrepreneur.com: 6 Happiness Tips to Boost Your Health and Performance

April, 14th 2016

This article originally appeared at this link on Entrepreneur.com.

As an entrepreneur you probably know that constant, high stress levels undermine your performance. When highly stressed, you don’t sleep as well, your concentration suffers, your patience bucket shrinks to the size of a teacup, and your ability to generate strategies and solutions plummets.

So one way to become a better business owner, leader and visionary is to be happier. Why? Because happiness has been shown to lower stress, increase well-being and boost daily energy. No surprise, perhaps, that feeling good creates a better work performance.

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Entrepreneur.com: 6 Ways to Curb Jet Lag and Travel Fatigue

January, 14th 2016

This article originally appeared at this link on Entrepreneur.com.

As an entrepreneur, you likely travel a lot, and you already know that jet lag (which science geeks call “flight dysrhythmia”) can cause all kinds of unpleasant symptoms: insomnia, loss of appetite, depressed mood, upset stomach, fatigue and mental fuzziness, to name a few.

And the farther you travel, the worse your jet lag will likely be. Why? Because crossing time zones throws your internal rhythms out of sync with your external environment. It’s like your body stays back in New York as you head off to your first meeting in London!

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Toronto Star: Cross-country running on uneven ground

November, 23rd 2015

What happens to girls and women when their feet touch grass?

That’s the question increasingly being asked in cross country running circles where old biases about what female athletes are capable of persist.

On the track and on the road, male and female athletes run the same distances, whether it’s the 100-metre sprint or the 42.2-km marathon. When they step on the softer, undulating ground of a cross-country course, that equality vanishes.

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Ride safely this summer! Bike helmet facts and tips.

July, 15th 2015

Hello everyone! It’s summer and that means getting out on your bike to get some exercise, see some sights and have fun. One of the reasons cycling is so much fun is that you can go much faster than you can when you walk or even run. And with some speed comes some risk. When you’re riding you can fall or even be hit by a car.

One of my good friends got hit by a car recently and here’s what his bike looked like after the fact:

Bob's Bike

You can see how much damage was done to the back wheel of the bike. Fortunately my friend and his wife, who were both hit in the same accident by the same far were both wearing helmets and escaped with minor scrapes and bruises. Ultimately the best way to prevent your head from looking like the back wheel of the bike above is to protect yourself by wearing your bike helmet.

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MindBodyGreen.com: Why Exercise Might Not Always Make You Healthier

June, 9th 2015

This article originally appeared at this link on MindBodyGreen.com.

If you exercise regularly, you probably already know the catalogue of benefits fitness brings to your life. Moving your body frequently lowers stress, improves mood and mental health, boosts problem-solving and memory, regulates sleep, and pretty much makes you a nicer person to be around.
In addition, if you’re a moderate exerciser, you may have noticed that you take fewer sick days than your coworkers. Or you might be the only one of your friends who doesn’t catch that cold going around. This isn’t just your imagination — numerous studies have demonstrated that regular exercise improves how well your immune system functions.

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Entrepreneur.com: Best Health Practices to Improve Your Life - In and Out of the Office

May, 13th 2015

This article originally appeared at this link on Entrepreneur.com.

You know it. I know it. We all know research supports it: Healthy people think, adapt and perform better.

That goes for both in and out of the office.

Here, four key areas — eating smarter, moving more, sleeping soundly and thinking clearly — that, when improved upon, enable you to be able to perform at your best.

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The Globe and Mail: Why we need to bring physical activity back into our schools

April, 10th 2015

Read this article on The Globe and Mail Online.

For some time, educational leaders have been emphasizing the importance of physical activity in schools. The premise is that if children are active, they will develop good habits, feel better, be healthier and grow into adults who make exercise a priority. This is an important goal, but it is only part of the story.

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Based on my recent work with school leaders, teachers and students, and an extensive review of the research in this area, I am reminded of another important reason that we have to get school communities moving: Physical activity has a significant effect on academic achievement.

The evidence for the bodily benefits of physical activity is clear. At any age, regular exercise improves the health of our hearts, lungs, blood, bones, skin and almost every other organ. A growing body of research also shows that exercise can improve mental health. Yet despite this wealth of evidence, it remains a challenge for people to incorporate physical activity into their lives. Sadly, only 15 per cent of Canadians come close to the recommended levels of physical activity.

The numbers are equally bad for schoolchildren. We don’t seem to be able to get them moving based on the idea that it will make them healthier. But there is increased traction for the idea that we can get them moving if we emphasize the impact of physical activity on academic performance. The concept is that by doing the right activities at the right times, we can change the way children’s brains work and increase their ability to consistently and easily perform at a high level.

The research is compelling.

Dr. Arthur Kramer’s lab at the University of Illinois showed that children who did aerobic exercise for 20 minutes before writing math tests improved their scores. It also showed that children who did regular exercise had different brain structures than those who were less active. The brain regions that were more developed in the exercise group were related to attention control, cognitive control and response resolution – the centres of the brain that help us maintain attention and crisply co-ordinate actions and thoughts. These results were confirmed in young adults, illustrating that it’s not just children who benefit from exercise before mental tasks.

Another study of 5,000 children in Britain, conducted by Dr. Josie Booth from the University of Dundee, found that 15 minutes of exercise improved performance in math by about a quarter of a grade point. She also found that those increments in performance continued right up to 60 minutes of exercise per day. This means that getting 60 minutes of activity could possibly boost academic performance by a full grade point (for example, from a B to an A).

Harvard psychiatrist Dr. John Ratey explains this concept in his book Spark: The Revolutionary New Science of Exercise and the Brain. He writes, “Physical activity sparks biological changes that encourage brain cells to bind to one another. … The more neuroscientists discover about this process, the clearer it becomes that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.”

Imagine the impact on the ability to learn if we could design our school days so that children did physical activity right before math or science class. Or think about what is possible if we expanded this idea even further and programmed music right before creative writing classes or integrated drama and language.

The evidence is clear: Exercise before certain mental tasks will result in better academic performance for our students. For this reason, on top of the significant health benefits, we need to strategically build physical activity into all levels of academic programs on a daily basis. There are important financial and time considerations associated with this approach, but we can’t afford not to make this change. The costs of inaction are too significant.

Health Advisor contributors share their knowledge in fields ranging from fitness to psychology, pediatrics to aging.

Dr. Greg Wells is a Professor, Scientist, Broadcaster & Author. He is the author of Superbodies: Peak Performance Secrets from the World’s Best Athletes, which explores how generics and DNA, the brain, muscles, lungs, heart and blood work together in extreme conditions. You can follow him on twitter, Linked In and Facebook. You might also enjoy his podcast!

If you found this information interesting and helpful please consider signing up for Dr. Wells’ monthly newsletter with health and performance tips, articles, videos and other insights.

 

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