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by Jon Skelton, MD
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- 6 days ago20 min
Beginner HIIT Essentials: The Metabolic 3 Workout Guide
Episode Title: Beginner HIIT Essentials: The Metabolic 3 Workout Guide Description: Ready to start HIIT but not sure where to begin? In this episode of The Living Life Well Show, Dr. Jon Skelton breaks down everything beginners need to know before jumping into high-intensity interval training (HIIT). Learn the three foundational exercises that build the strength and stamina required for a safe, effective HIIT workout — no equipment needed. In This Episode: What HIIT is and why it's effective for beginners The 3 essential exercises you need to master before starting HIIT: squats, push-ups, and planks Step-by-step progressions for each exercise (from easiest to most advanced) How to know when you're ready to graduate to a full HIIT workout The Metabolic 3 Beginner HIIT Workout — a 15–20 minute, bodyweight-only routine you can do at home How to structure your intervals, rest periods, and rounds Why "high intensity" is always relative to your fitness level Key Takeaways: Master 10 sit-to-stand squats, 10 push-ups, and a 30-second plank before starting HIIT Beginners should use 15–30 second intervals with equal or double rest time The full HIIT guide includes 3 rounds targeting lower body, upper body, and core Modifications are available for every fitness level — anyone can do HIIT Free Download: Get the Metabolic 3 Quick Start Guide — a free beginner HIIT workout guide referenced in this episode. Click Here to Get the Guide Keywords: beginner HIIT workout, high intensity interval training for beginners, bodyweight HIIT at home, how to start HIIT, metabolic workout guide, sit to stand squats, beginner push-ups, plank workout, HIIT modifications, Living Life Well show, Dr. Jon Skelton, no equipment workout, interval training for beginners, home workout routine Connect & Learn More: Website: livelifewellclinic.com Disclaimer: This episode is for entertainment and educational purposes only and does not constitute medical advice. Consult a qualified medical professional before beginning any new exercise program.
- 3 weeks ago19 min
The Science of Sweat: Decoding HIIT (High Intensity Interval Training)
The Science of Sweat: Decoding HIIT (High Intensity Interval Training) Is your workout actually working? In this episode, Dr. Jhn Skelton breaks down the evidence-based framework for home-based HIIT training — combining smartwatch data with your body's own signals to help you train smarter, not just harder. What You'll Learn: What HIIT (High Intensity Interval Training) is and why it outperforms steady-state cardio for most goals How to calculate your personal target heart rate zones using the Karvonen (Heart Rate Reserve) Method The truth about Apple Watch accuracy during HIIT — what it does well and where it fails How to use the Rating of Perceived Exertion (RPE) scale to train by feel The 3 HIIT interval models (short, medium, long) and which is right for your fitness level Optimal work-to-rest ratios for running, swimming, and resistance/body weight training Why short bursts of intense activity can reduce cardiovascular mortality risk by up to 47% How to build a sustainable, injury-free HIIT routine Key Takeaways: Your heart rate zones are unique to YOU — base your training on where you are today Pair your smartwatch data with RPE for the most accurate self-assessment Beginners: start with a 1:3 work-to-rest ratio; advanced athletes may reach 2:1 or 3:1 HIIT is one tool — balance it with rest days and low-intensity zone 2/3 work Resources Mentioned: 2025 ACSM & ESSA Joint Consensus Statement on Exercise Assessment Polar H10 Chest Strap (gold standard for heart rate accuracy) Karvonen Formula: Target HR = Resting HR + (Intensity % × (Max HR − Resting HR)) Max HR Estimate: 220 − Age Connect: 🌐 livelifewellclinic.com Disclaimer: This show is for entertainment and educational purposes only and does not substitute professional medical advice.
- Apr 11, 202621 min
Beyond the Needle: How Quieting the mind and the Microbiome Powers Diabetes Care
Beyond the Needle: How Quieting the Mind and the Microbiome Powers Diabetes Care In this episode, Dr. Jon Skelton breaks down the science behind "food noise" — what it really is, why it happens, and how healing your gut microbiome may be the most powerful (and side-effect-free) path to quieting it. What You'll Learn: What "food noise" actually is — and why it's really food addiction How GLP-1 medications work on the dopamine reward system Why your gut microbiome may determine whether GLP-1s work for you The role of Akkermansia mucinophila in natural GLP-1 production How fermented foods, fiber, and key supplements can reset your hunger signals A 4-week microbiome-first approach to blood sugar control Resources Mentioned: GI Map / GI 360 stool testing Akkermansia mucinophila probiotic L-glutamine for leaky gut Fermented foods: sauerkraut, kimchi, kefir, yogurt Pomegranate, cranberry & green tea for gut support Ready to take the next step? Schedule a free discovery call at https://livelifewellclinic.com/ Disclaimer: This podcast is for educational and entertainment purposes only. It is not intended to prevent, diagnose, treat, or cure any condition. Consult a qualified medical professional for your specific needs.
- Mar 7, 202650 min
From ER Doctor to Natural Diabetes Reversal: Dr. Jon Skelton's Holistic Approach
n this episode, Dr. Sameer Islam, of the Let's Talk Poop podcast, sits down with Dr. Jon Skelton, an emergency medicine physician who made the transition from the ER to founding the Live Life Well Clinic. Dr. Skelton shares his powerful approach to reversing Type 2 diabetes naturally through lifestyle medicine—focusing on diet, sleep, spiritual practices, and addressing the root causes of chronic disease. What You'll Learn: Why traditional medicine often falls short in treating chronic diseases like diabetes How one patient dropped their fasting blood sugar from 340 to 130 in just 4 weeks—without medications The hidden sugars lurking in "healthy" foods (there are 30+ names for sugar on labels!) Why diet soda triggers the same insulin response as regular soda The critical role of sleep in blood sugar control and how to optimize your sleep environment What autophagy is and why a 12-hour overnight fast is essential for gut health Box breathing and meditation techniques that can help you wean off blood pressure medications How to "fast" from social media and other inputs that create internal stress The spiritual dimension of healing and why having a vision is essential for lasting change Key Takeaways: Read food labels: Focus on the ingredient list, not just the nutrition facts Prioritize sleep: Keep your room at 66°F and try a cold shower before bed Practice a 12-hour overnight fast minimum (e.g., 7 PM to 7 AM) Use supplements strategically: Magnesium and B vitamins for better sleep and mental clarity Start with whole foods from the edges of the grocery store—avoid the processed center aisles For diabetics: Understand serving sizes and fructose content in fruits Resources Mentioned: Live Life Well Clinic: livelifewellclinic.com/book – Schedule your free 20-minute discovery call American College of Lifestyle Medicine (ACLM): lifestylemedicine.org – Courses on reversing diabetes and Blue Zones Institute of Functional Medicine: ifm.org – Functional medicine training and resources Meditation Apps: Calm and Abide (biblical-based meditation) Connect with Dr. Jon Skelton: Website: livelifewellclinic.com Connect with Dr. Sameer Islam: Website: lubbockgastro.com Podcast: Let's Talk About Poop Disclaimer: This podcast is for entertainment and educational purposes only. It is not meant to prevent, diagnose, treat, or cure any condition. Always consult with a qualified medical professional for personalized medical advice.
- Feb 7, 202622 min
Metabolic Reset Guide: Preview
This Episode Is For People diagnosed with metabolic syndrome, pre-diabetes, or type 2 diabetes. Anyone told their condition is "progressive" and can only be managed with medication Those struggling with high A1C despite following standard dietary advice People looking for root-cause solutions beyond symptom management Anyone interested in metabolic health and insulin resistance Episode: Metabolic Reset Masterclass Discover the truth about reversing type 2 diabetes and pre-diabetes that your doctor may not be telling you. In this comprehensive masterclass episode, Dr. Jon Skelton breaks down the most powerful lessons from the 8-week Metabolic Reset program, revealing why the standard diabetic diet may actually be making you sicker. Learn the science-backed strategies to lower your A1C, eliminate insulin resistance, and potentially reverse metabolic syndrome without relying solely on medications. This episode covers intermittent fasting protocols, hidden blood sugar triggers, stress management techniques, and the specific foods to avoid that are marketed as "healthy" but fuel inflammation. Resources Mentioned 8-Week Metabolic Reset Program Complete step-by-step blueprint Discount Code: REVERSE-DM-NOW (15% off) Get the Metabolic Reset: REVERSE-DM-NOW Free Giveaway: Enter to win full access to the Metabolic Reset Guide 🎁 Enter the Giveaway: Click Here About the Host Dr. Jon Skelton is the host of Living Life Well, a podcast exploring the intersection of God's word, modern science, and healthy living. He specializes in helping people reverse metabolic conditions through evidence-based lifestyle interventions. Connect & Subscribe 🌐 Website: LiveLifeWellClinic.com 📧 Please rate, review, and share this episode to help others discover this life-changing information about blood sugar management and metabolic health. Duration: 22 minutes What You'll Learn ✅ The real difference between Type 1 and Type 2 diabetes (and why understanding this matters) ✅ Why intermittent fasting is the most powerful tool for lowering A1C naturally ✅ How chronic stress raises blood sugar as fast as eating candy ✅ The truth about whole grains and why they spike insulin in resistant bodies ✅ Why artificial sweeteners trigger insulin responses even without sugar ✅ How sleep apnea and poor sleep quality sabotage blood sugar control ✅ The "Metabolic Three" resistance training routine for maximum glucose burning ✅ How to implement 12-hour and 16-hour fasting windows safely ✅ Which fruits and vegetables to eliminate during your metabolic reset ✅ The forced yawning technique to calm stress and improve sleep
- Jan 17, 202612 min
Stop Quitting: How to Rescue Your Resolutions & Find Your Vision
**Episode Summary:** Did you know that by the second Friday of January—statistically known as "Quitter's Day"—25% to 30% of people have already abandoned their New Year's resolutions? If you’ve fallen off the wagon, don't panic. You don't have to stay in that statistic. In this episode of the *Living Life Wells Show*, we are diving into why willpower fails and why **Vision** is the fuel you are missing. We discuss how to move beyond basic SMART goals to create daily habits that work, the power of "I... So That..." statements, and how to find the right accountability partner. Whether you are trying to lose weight, reverse a health condition, or just stick to a new habit, today is your day to restart. **In This Episode, You’ll Learn:** * **The Truth About Quitter’s Day:** Why giving up in mid-January is common, but not inevitable. * **Vision vs. Goals:** Why you need a "why" before you focus on the numbers. * **The "I... So That..." Method:** A simple exercise to create positive, present-tense statements that connect your daily actions to your deepest motivations. * **Visualizing Success:** Practical tips for keeping your vision right in front of your face (literally). * **Rethinking SMART Goals:** Why a goal without a "How" and "When" is just a wish, and how to break the journey down into manageable chunks. * **The Power of Community:** How the right accountability partner can make you 80% more likely to succeed. **Notable Quotes:** > "Your vision is the fuel behind every goal. It's your 'why.' Without a strong vision, goals are really just numbers." > "A goal without a plan is a wish. A goal broken down is a path to success." > "Don't focus on the end. Focus on the first step. Then the next." **Resources & Links Mentioned:** * **Reversing Diabetes Course:** Launching by February 1st! This course is designed for those diagnosed with Type 2 Diabetes (especially those diagnosed for 10 years or less). We cover goal setting, nutrition, and provide community accountability. *. Diabetes Reversal Course Interest Form Link **Living Life Well Courses:** Check out our **40-Day** and **90-Day** programs designed to help you establish healthy rhythms rooted in science and scripture. *. 40 Days Course Link. 90 Days Course Link **Previous Episodes:** Check out [Episode 7] for a deep dive into the mechanics of SMART Goals.
- Jan 1, 202617 min
Reversing Diabetes Pt 3: Stop Eating These "Healthy" Foods
Key Topics: The "Healthy" Traps: Why corn, white potatoes, and tropical fruits (bananas, pineapples, mangoes) spike blood sugar like candy. Glycemic Index vs. Fiber: How to choose veggies that blunt insulin response. Inflammatory Oils: Why you must ditch seed oils for olive oil, avocado oil, and ghee. Practical Strategy: The 12-hour fasting window (7 PM to 7 AM) and the "Anchor Meal" concept. Resources Mentioned: Fructose/Glycemic Index and Healthy Veggies Information In the third installment of our Reversing Diabetes series, Dr. Jon Skelton reveals why the standard advice to "eat your fruits and veggies" might be the exact reason your A1C isn't dropping. While managing diabetes often feels like a losing battle against medication and hunger, the real solution lies in lowering insulin resistance and inflammation. This episode exposes the "healthy" foods—specifically corn, white potatoes, and tropical fruits—that act as sugar bombs in your system, keeping your pancreas overworked and your glucose levels high. We dive deep into the practical diet shifts necessary to heal a broken metabolism. Dr. Skelton breaks down the science of the glycemic index and explains why swapping bananas for berries and corn for cruciferous vegetables can make a massive difference. You will also learn about the dangers of inflammatory seed oils and how to replace them with stable fats like olive oil, tallow, and ghee. Beyond just what not to eat, we provide a clear framework for success: implementing a 12-hour fasting window, shopping the "edges" of the grocery store, and establishing an "anchor meal" to stabilize your blood sugar daily. If you are ready to get off the medication rollercoaster and start the new year with a real strategy, this episode is your blueprint. Whether you are pre-diabetic or struggling with long-term insulin resistance, these actionable steps will help you lower inflammation, lift brain fog, and finally see the results on your continuous glucose monitor (CGM). Don’t forget to check the resources below for Dr. Skelton’s preferred veggie list and fructose chart to help guide your grocery shopping.
- Dec 19, 202519 min
Stop Metformin Side Effects: 3 Supplements That Naturally Lower Blood Sugar (MD Guide)
Following up on our discussion about the root cause of Type 2 Diabetes (Insulin Resistance and Inflammation), Dr. Jon Skelton dives into the practical steps for lowering blood sugar naturally. This episode is essential for anyone looking for a Metformin alternative or trying to minimize drug side effects. Dr. Skelton, MD, reviews three powerful supplements that target insulin resistance and inflammation, alongside vital information on the true diabetic diet and why your sleep is more important than you think. 💊 Metformin Reality & Natural Alternatives The Problem with Metformin: Dr. Skelton details why Metformin can cause chronic issues like severe GI upset, and the critical depletion of B12 (leading to neuropathy) and Magnesium (worsening insulin resistance). The 3 Best Natural Alternatives: Berberine: How this potent supplement mimics Metformin's action via the AMPK pathway without B12 depletion, and the effective dose (500mg TID) required. Alpha-Lipoic Acid (ALA): Its dual role as an insulin mimetic (increasing GLUT4 doors) and a powerful antioxidant for reversing nerve damage (neuropathy). Probiotics & Gut Health: Focusing on the strains and concentrations (15 Billion+) needed to heal leaky gut and reduce the inflammation that drives diabetes. 🍎 Diet Myths Debunked (The True Diabetic Diet) Myth #1: All Carbs Are Equal: Learn to spot "sugar bombs" hidden in processed foods and why the focus must shift to fiber-rich, whole foods to manage insulin frequency. Myth #2: Grazing Prevents Crashes: Why eating small meals all day keeps your insulin high and prevents reversal. Discover the power of digestive rest and the 12-hour fast (e.g., 7 PM to 7 AM) to reset insulin sensitivity. 😴 Sleep & Stress: The Non-Negotiable Pillar How even one night of poor sleep or chronic stress spikes cortisol, making all efforts to lower blood sugar and reverse diabetes significantly harder. Learn the importance of 6-9 hours of quality, uninterrupted sleep. 📈 Action Items & Resources Dosing Notes: Dr. Skelton reviews the therapeutic doses for Berberine (1500mg/day) and ALA (600-1800mg/day), along with important warnings about potential hypoglycemia if combined with prescription medications. Next Episode Preview: In Part 3, we will dive into specific dietary plans and reveal the two biggest vegetables and a few fruits to avoid to optimize your blood sugar control. ➡️ JOIN THE WAITLIST: Ready for a comprehensive plan? Get on the list for Dr. Skelton’s upcoming "Reversing Diabetes Naturally Course" (early 2026)! Click Here to Join the Waitlist Connect with Dr. Jon Skelton: For more information on functional and healthy living, visit: https://livelifewellclinic.com/schedule-an-appointment/ Subscribe and Share: If you found this information beneficial, please subscribe and share this episode with anyone who needs the truth about Natural Blood Sugar Control! Disclaimer: The preceding is for entertainment and educational purposes only. It is not meant to be used to prevent, diagnose, treat, or cure any condition. Please consult with a qualified medical professional for your specific health concerns.
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About The Living Life Well Show
This podcast is for those wanting common sense practical tips and education for optimizing all three areas of health: Physical (Body), Mental(Mind), and Spiritual Health-- all while being Bible based, and science backed, so you can Live Life Well.
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