About

This is a very exciting episode as it was the first time we went remote!  On top of that, this was also the first time we ever had a doctor on our show.Dr. Zach Moran is not your typical doctor for a couple of reasons.  The first being that he's insanely fit, and the second being that he's not an MD.  Dr. Zach is a Naturopathic Doctor which specializes in a more holistic approach compared to traditional medical practices.We start by diving into how Zach and I met and how our friendship grew through fitness.  Zach also explains how he found this unique field he decided to pursue and why he liked this approach over the conventional system.Zach practices what he preaches.  He was an unbelievable college wrestler and at one time a top tier CrossFit athlete.  Here's a video of him setting a handstand walk (more of a run) world record at the CrossFit Regionals in 2015.  Fast forward to 8:54:00 to see it!  https://www.youtube.com/watch?v=p6lgWcKJQm8&ab_channel=CrossFit%C2%AEAfter a little bit of an introduction, we get into some pretty fascinating topics!  We start discussing anti-aging beginning with the common saying "don't get old!" or using age as an excuse.Dr. Zach gives some pretty amazing tips for anyone to use during the pandemic when it comes to defeating a sedentary lifestyle or how to just practice living healthier in general.  We also dive in to different eating styles such as intermittent fasting and ketogenesis.  He introduces a word I had never heard of "autophagy" explaining how the body can activate this clean out process through intermittent fasting.Later we shift gears towards our shared belief in the most effective exercise which is high intensity exercise predicated on flexibility and proper mechanics.  Zach also explains how EPOC (Excess Post-Exercise Oxygen Consumption) plays a major roll in its efficacy.Throughout the conversation we keep touching on Zach's 3 pillars of health:Nutrition/HydrationSleepExerciseAt the very end of the show, Zach shares with us the 3 exercises he thinks are the best and lays out exactly why he chose these three: squat, plank, pull-up.Following the top 3 pillars of health, Zach presents a second tier he believes are the next 3 things to focus on once you have a good grasp on the first 3:BreathingDaily Cold Water ExposureFasting/Supplementation Zach gives some really good insight into each of these pillars in the second tier and supplies a bunch of references which we've linked at the bottom of this description.  Like Zach tells his patients, "The mouth is made for eating.  The nose is made for breathing".  One of his many tips he drips in throughout this nearly 90 minute episode!We can't thank Zach enough for coming on the show and educating so many in the Firewall community and beyond!  Below are links to everything we mentioned throughout the recording including where you can connect with Zach.We'd love to make a new segment on the Firewall Fireside Chat where you can ask Zach any questions you might have and he can give you his best educated answers.  Be on the look out for a post regarding this Firewall!James Nestor https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615Wim Hoff https://www.wimhofmethod.com/Zach https://www.facebook.com/zachary.moran.315Zach https://www.instagram.com/moranz4/