Winning the Day: Optimal Health and Peak Performance with Dr Paul Arciero

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May 14, 201945m
Winning the Day: Optimal Health and Peak Performance with Dr Paul Arciero
May 14 '1945m
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What is that you want to achieve in life? How do you want to live your life? These are the questions at the core of Dr Paul Arciero’s work into helping people live longer, and live healthier. Shan interviews Dr Arciero about his newly released book ‘The Protein Pacing Diet’, on how he came into the field following a career as an athlete, and why taking time out for yourself each day can add seven years to your life. If you’re looking for practical key strategies for improving your overall health from nutrition, to emotional wellbeing this is the episode for you.


Key Takeaways

How did you get into this area? I grew up in a close-knit large Italian family. Early on I had a really close connection with my family. When I first saw my parents and grandparents getting ill, it hit me hard. I knew then, that I wanted to go into a career where I was helping people live a healthier life.


My grandmother suffered from heart disease. There were things that she could have changed that would have helped her health like being a little bit more active. My grandfather developed type two diabetes, a disease where lifestyle is a contributing factor. Consequently, as an adult researcher, my focus has been on diabetes and heart disease.


Taking time alone for yourself each day. One of the biggest factors in terms of gaining high blood pressure is stress, so even a five minute daily ‘body-visit’ which can be prayer or mindfulness can be effective in reducing your blood pressure. Even 15-20 minutes outside in nature can reduce your cortisol levels, without even moving. Of all of our lifestyle choices diet is the biggest factor but simple things like being in nature can help.


I was not a good student growing up. I was held back twice until I went to middle school. I had to find something that I could create self-worth around. Just out of survival I gravitated towards using my physical body. It led to having a positive connection to my dad through Hockey. With my mum, the connection was through gardening which was physical as well as connected to food.


What were the specific things that you were doing that other athlete’s weren’t? For me, it was the way I trained in a multidisciplinary way, as a lot of people were training in relation to quantity back then. More and more cardio or more and more weights rather than stretching for example. I was exposed to things like yoga early on, in the ’70s, which was almost unheard of back then. I very much focused on the quality of the experience in training. So I would take the time to have a yoga session while I was a Tennis player.


There are around four exercises that you should be doing to improve your health. Engage in some sort of resistance training, which can be anything from weights to modified exercises. Completing some higher intensity exercise where you push yourself a little further than you would do normally, for a short space of time, including a full recovery for 4-5 minutes. The third is stretching, so this could be Yoga or a different modified form. Our bodies are nothing more than a series of pulleys and levers. This is more important as you get older and when you do more exercise. The fourth is endurance exercise, such as a bike ride, or swim. There is great research to back up doing every one of these areas.


The majority of people know exactly what they need to do to be healthier. This isn’t motivating, however, finding something that is motivating can be difficult. We have to make sure that we focus on what motivates us. What is that people want to achieve and do in their life?


Why would someone consider going into the Prise Life Programme? I’m a scientist and want to go into something based on data. I want to provide information to people to help, that is based on facts. There is so much anecdotal information that is not based on facts or research. Starting with things that are scientifically proven is a good starting point. This approach to comprehensive not compartmentalised. Some have a nutritional component, and others have an exercise but not emotional well-being. This is an overarching approach to wellbeing.


Any pyramid structure has a great foundation and everything else is built on it. The protein pacing lifestyle is the process of consuming high-quality protein from plant and animal sources at certain intervals in the day. Protein is the most vital and important area of nutrition. This isn’t a high-protein diet, it’s about eating the right amount and the right quality of protein. Timing of when you are consuming is important. Our bodies work best when we consume it every 3-4 hours and the amounts should be 20-40g of servings. This is critical as it's based on science.


Best Moments

‘We developed this close-knit family.’

‘It hit me hard when I first saw my parents and grandparents get ill.’

‘I want to help others live a healthier life.’

‘This raw gut feeling that these people I really love, and their struggling.’

‘The heart is a fascinating organ.’

‘Caffeine is a known stressor on our blood pressure.’

‘We are exposing ourselves to things we aren’t aware of that can impact our health.’

‘I’m on a mission to help people create easy lifestyle.’

‘We have to keep it simple for people.’

‘Stress is a big factor in high blood pressure.’

‘A five-minute break, mindfulness can be an effective way of reducing blood pressure.’

‘Just being in nature can be great for you.’

‘I found an identity in my physical body.’

‘I found a connection with my mom through gardening.’

‘All of a sudden, some people were asking me as the expert how to train properly.’

‘It was so much meaningful helping others as a life purpose.’

‘I focused on the quality, and multidisciplinary approach to training.’

‘It’s important to adapt your exercises to you.’

‘Start off with something easy on your body like walking.’

‘Make sure it’s something sustainable.’

‘Variety is really important for people in terms of exercise.’

‘Put people in more in touch with the life that they want to live.’

‘Do things that are sustainable and you find fun.’

‘Make sure all the things that you take on board in terms of advice is based on evidence.’

‘I think we have compartmentalized too much.’

‘I’ve been able to create a wellbeing lifestyle with a nutritional, physical and emotional that work  in synergy.’

‘Protein is the most important aspect of nutrition.’

‘The brain is a really major consumer of high-quality protein.’

‘Nuritioning your body that makes you feel good.’


Valuable Resources
Buy ‘The Protein Pacing Diet’ here



Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit.

As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner.

Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems.

His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.


Dr Shan Hussain

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Dr. Paul J. Arciero is a leading international nutrition and applied physiology scientist, keynote speaker, consultant, and author. He has served as a performance physiology and nutrition expert for some of the nation’s most elite, including; Special Operation Forces soldiers (Green Berets), Olympic medalists, world-class professional athletes (National Hockey League, American Hockey League, boxing, cycling, and rowing), as well as thousands of collegiate, high school and masters athletes of all sports and fitness routines.


He’s been inducted as a Fellow of three leading health organizations in the world -- American College of Sports Medicine, The Obesity Society, and International Society of Sports Nutrition. He serves as a Senior Consultant and Scientific Advisory Board member to the nutrition, fitness, and wellness industries and was appointed to the 15-member International Protein Board, composed of the leading protein scientists in the world.


Dr. Paul is an expert in nutrition, fitness, and mind-body lifestyle interventions to optimize health and

physical performance and has published more than 60 peer-reviewed research studies and 80 published abstracts on performance nutrition and exercise training in the world’s most respected scientific journals. His work has been published in the American Journal of Preventive Medicine, Journal of Clinical Medicine, Frontiers in Aging Neuroscience, Frontiers in Physiology, American Journal of Physiology, American Journal of Clinical Nutrition, Journal of the International Neuropsychological Society, Frontiers in Human Neuroscience and he created Protein Pacing® and the PRISE® Life Protocol.



For more information about Dr. Paul visit:, and on Facebook, PRISE Life; Twitter, @paularciero; and Instagram, @drpaularciero.

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