Join Dr. Fabio Almeida and host Daniel for a focused discussion on NAD therapy, longevity, and health optimization. Learn how NAD supports energy, brain health, and recovery for cancer survivors, athletes, and anyone over 35. Discover practical advice on dosing, subcutaneous injections, and combining NAD with other longevity strategies. Key topics include health span vs. lifespan, managing side effects, and the science behind anti-aging interventions. For more, visit drfabio.com and nadezpen.com.

Timestamps:
00:00 – Introduction & Dr. Fabio’s background
03:00 – What is NAD and why does it matter?
07:00 – NAD for cancer recovery & brain health
12:00 – Subcutaneous NAD injections & dosing
18:00 – NAD for athletes and energy
22:00 – Health span vs. lifespan
27:00 – Combining NAD with other longevity strategies
32:00 – Managing side effects & practical tips
36:00 – How to get started with NAD therapy

Instagram

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Craving a protein bar that doesn’t feel like a candy-bar hangover 30 minutes later? In this lively conversation, Daniel Lucas (host of Chasing Energy and inventor of the Sprout Spout) sits down with Erica, founder of TruBar, to unpack how she turned one awful, bloated day at Disneyland into a clean-ingredient snack empire now featured in Costco, Target, and airports everywhere.

You’ll hear:

• 03:10 – Miami roots & nostalgia: Why Dunkin’ munchkins and ocean breezes shaped Erica’s food memories.
• 07:55 – The “pregnant” moment at Disneyland: The exact instant she vowed to reinvent on-the-go nutrition.
• 15:20 – Bootstrapping Target orders: Re-packing 12-count boxes by hand when funds ran low.
• 22:40 – Sugar-alcohol showdown: Why True Bar bans bloat-inducing sweeteners in favor of organic cane sugar (and what’s next with coconut nectar).
• 30:45 – Flavor R&D secrets: How a scribbled idea, a “flavor house,” and late-night kitchen tastings become your favorite bar.
• 37:30 – Healthy hustle tips: Two-liter wake-up hydration, “exercise snacks,” and raising seed-oil-savvy kids.
• 48:00 – What’s next: New flavors, new formats, and surprise products beyond bars (stay tuned!).

Key Takeaways

• Sugar alcohols may taste sweet—but they can wreck digestion and trigger cravings.
• Thoughtful pre-planning (hello, carry-on True Bars) can save any business trip or family vacation.
• Entrepreneurship = endless roadblocks; celebrate every small win to keep momentum.
• Clean labels don’t mean boring flavors—texture and thoughtful sweet notes win taste buds.

Links & Resources

• 🥑 TruBar – Discover all flavors: https://www.trubarinc.com/
• 🌱 Sprout Spout – Grow fresh sprouts on your countertop. Get 10 % off any kit with code CE: https://sproutspout.com/discount/CE

Instagram

https://sproutspout.com/

Pramoda Vyasarao:  Author of...

Beyond Your Limits: The Proven Path for Achieving Growth, Happiness, and Meaning with Expansive Goals 

PRESENTED BY Sprout Spout: Your Gateway to Superfoods on Tap
https://sproutspout.com/
Use code 'CE' @ Checkout for 10% off your purchase

The Red Light therapy we discuss can be found here

In Episode 54 of 'Chasing Energy,' the host discusses the importance of setting clear, achievable goals and shares personal experiences and strategies for success. Featuring insights on overcoming setbacks, strategic quitting, and the significance of enjoying the journey, this episode underscores the transformative power of goal-setting. The guest, Promoda, shares a touching story of personal loss and how it spurred a lifetime of goal-oriented living. Listeners will gain practical steps to create and maintain meaningful goals, emphasizing intrinsic motivations like mastery, autonomy, and purpose.

00:00 Introduction to Rationalization and Attention

00:27 Welcome to Episode 54

00:58 Setting Nutritional Goals

01:05 The Sprouts Bout Ad

01:59 Guest Introduction and Life-Changing Event

04:39 Seven Steps to Setting Goals

05:28 Intrinsic Goals and Their Importance

12:01 Creating Before Reacting

13:39 Defining Milestones and Avoiding Ambiguity

15:50 Bounce Back from Setbacks

17:41 Quitting Strategically

20:14 Enjoying the Journey

21:34 Conclusion and Contact Information

Instagram

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Mastering Procrastination and Cultural Adaptation with Scott Allen

PRESENTED BY Sprout Spout: Your Gateway to Superfoods on Tap
https://sproutspout.com/
Use code 'CE' @ Checkout for 10% off your purchase

The Red Light therapy we discuss can be found here

Scotts Linktree
@ScottAllanBooks | Linktree

In this engaging episode of Tracing the Energy, international best-selling author Scott Allen shares practical advice on overcoming procrastination and discusses his book 'Do the Hard Things First.' Discover effective strategies like the Pomodoro technique and learn how small successes build momentum. Scott also opens up about living in Japan for over two decades, highlighting cultural challenges and the Kaizen philosophy. Dive into a deep conversation on imposter syndrome, its dual role as a hindrance and motivational tool, and actionable steps to combat procrastination. The episode also explores balancing work, health, and personal development, featuring tips on maintaining a balanced life, the impact of fast food in different regions, and the importance of routine practices like meditation. Scott offers valuable insights on transition spaces, effective break strategies, and journaling for mental clarity. Conclude with a sneak peek into Scott's upcoming projects and where you can find more about his work.

00:00 Breaking Free from Labels
01:22 Introducing Scott Allen
04:30 The Power of Small Wins
08:00 Cultural Adaptation and Work Ethic
13:19 Procrastination Across Cultures
15:20 Embracing Imposter Syndrome
18:13 Navigating TikTok Addiction
19:19 Procrastination Hacks
20:44 Fitness and Accountability
21:40 Healthy Eating Habits
23:24 Corporate Culture and Health
24:40 Pursuing Personal Growth
26:16 Maintaining Daily Routines
30:10 Transitioning and Self-Care
31:48 Final Thoughts and Resources

Instagram

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Chasing Energy: Boosting Health through Mindset, Nutrition, and Training with Alex Neist

PRESENTED BY Sprout Spout: Your Gateway to Superfoods on Tap
https://sproutspout.com/
Use code 'CE' @ Checkout for 10% off your purchase

The Red Light therapy we discuss can be found here


In this episode of Chasing Energy, the host interviews Alex Nice, founder of Hostage Tape, discussing various strategies for optimizing health, including mindset, nutrition, and training. Key topics include the importance of having a purpose, the impact of sleep on joy and energy, nasal breathing, and a unique routine involving red light therapy, cold plunges, and limited eating. They explore the value of stoicism, insights from authors like Chris Voss and Simon Sinek, and the branding strategy behind Hostage Tape. Alex shares his personal fitness regimen and the role of Hostage Tape in improving sleep quality, highlighting its success and upcoming expansion into retailers like Sobeys in Canada and potentially Walmart.

00:00 Morning Reflections and Purpose
00:58 Introduction to the Guest: Alex, Founder of Hostage Tape
03:27 The Importance of Sleep and Overcoming Challenges
08:08 Daily Routine and Fitness Insights
12:08 Diet and Nutrition Strategies
21:36 The Core of Stoicism: Controlling Reactions
25:29 Navigating Difficult Conversations with Chris Voss
27:45 Balancing Critique and Affirmation in Relationships
30:22 Scaling Business with Traction
33:14 The Success of Hostage Tape
39:55 Future Plans and Retail Expansion
41:08 Final Thoughts and Gratitude

Alex's Webpage
https://hostagetape.com/

Alex's IG
Alex Neist (@alexneist) • Instagram photos and videos

Instagram

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Sustainable Fitness STRATEGIES for Women Over 40
PRESENTED BY Sprout Spout: Your Gateway to Superfoods on Tap
https://sproutspout.com/
Use code 'CE' @ Checkout for 10% off your purchase

In this episode of 'Chasing Energy,' host Daniel welcomes fitness coach Tiana Daly to discuss women's health, particularly for those in their late 30s and 40s. They cover the struggles many women face with aggressive diets and excessive training, especially post-children and as they age. The conversation shifts to sustainable, long-term health strategies, emphasizing consistency over intensity, and the importance of strength training and proper nutrition. Tiana explains how she helps her clients build habits for maintaining health well into their later years, incorporating strength training, balanced diets, and active recovery practices such as walking, sauna sessions, and protein prioritization. They also touch on managing fitness and well-being during perimenopause and the significance of morning routines and planning for effective health management.

00:00 Introduction: The Struggles of Aging and Fitness
00:29 Reflecting on Long-Term Health
00:44 The Importance of Consistency in Fitness
02:58 Promoting Sustainable Fat Loss
07:13 Perimenopause: Adjusting Diet and Exercise
10:14 Active Recovery and Additional Tips
14:21 Building a Consistent Fitness Routine
18:48 Mindset and Motivation for Fitness
25:02 Conclusion: Setting Yourself Up for Aging Better

Instagram

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You can support the podcast by reviewing and sharing this episode with someone who shares your interest for growth in Training, Mindset and Nutrition.

https://link.chtbl.com/Chasing-Energy

Ready to try sprouting at home, but overwhelmed by the options? The Sprout Spout makes it foolproof. Use this link https://sproutspout.com/discount/CE and save 10% when you grab yours and start growing superfoods today!

Send me a note via IG @dplucas and let me know what you like or want more of from the podcast.

Daniel Lucas (@dplucas) • Instagram photos and videos

In Episode 50 of the Chasing Energy podcast, the hosts delve into the world of sprouting, highlighting the health benefits of fresh sprouts and addressing common challenges associated with traditional sprouting methods. The inventor of Sprout Spout joins the conversation to discuss the practicalities and advantages of this innovative product, designed to simplify home sprouting. They touch on the nutritional advantages of sprouts like broccoli and mung beans, sharing personal anecdotes and tips for successful sprouting at home. Additionally, the episode explores the broader impacts of healthy eating habits, sustainability, and the advantages of homegrown food. The guest also offers insights into staying healthy with practices like power yoga, fasting, and supplementing with products from USA Medical.

00:00 Introduction to Episode 50

00:04 Challenges of Sprouting at Home

01:00 Podcast Updates and Listener Engagement

01:47 Interview with Jake: Health and Wellness

03:55 Sprouting Experiences and Insights

07:07 The Benefits of Broccoli and Mung Bean Sprouts

12:30 Nutritional Insights and Health Benefits

22:08 Understanding CBD Absorption

23:14 The Benefits of Ashwagandha

25:21 Exploring Fenugreek Sprouts

30:17 Challenges in Sprouting and Commercialization

35:00 The Importance of Homegrown Food

37:49 Cultural Differences in Meal Preparation

40:30 Sprouting Tips and Final Thoughts

Instagram

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Renewed Commitment: The Return and Evolution of 'Chasing Energy'

Check out the Sprout Spout
https://sproutspout.com/

Daniel, the host of 'Chasing Energy,' returns after a hiatus to discuss the challenges and reasons behind the break, including the lack of traction and feedback on his podcast. Daniel shares his renewed motivation, driven by audience questions, personal research, and the evolution of AI tools that simplify the editing process. He announces a shift in format, focusing more on solo episodes rather than guest interviews. Daniel also reveals his work on the 'Sprout Spout,' a health product he's developed, and his upcoming pitch in Las Vegas to industry experts. He emphasizes his mission to make a positive impact on the world and encourages listeners to leave reviews and reach out with questions.

00:00 Introduction and Hiatus Explanation
00:51 Reasons for Returning to Podcasting
03:00 New Approach to Podcasting
04:31 Current Projects and Updates
05:40 The Sprout Spout Journey
07:44 Hero's Journey and Personal Growth
11:38 Conclusion and Call to Action

Instagram

https://sproutspout.com/

Thank you for Subscribing to the Podcast and newsletter using the link below

Home - Chasing Energy

Chelsie Ward

1. The journey towards health starts with a good attitude
2. 
   
3. How people often miss the boat on GUT health
   1. Plugging a hole with someone else’s solution
   2. Be systematic
      1. Vs copy a paste a segment or solution
   3. E.g. Using probiotics can worsen some issues
4. If you are going to do a detox, ensure that your drainage systems are open
5. Cheksie’s removal process for inflammation
6. Stage 1 - Remove these from your diet
   1. Grain
   2. Milk
   3. SUGAR!
7. Stage 2 - Proteolytic enzymes
   1. Attack Inflammation
   2. Amazon.com: Designs for Health Nattokinase with Serrapeptidase - Natto-Serrazime + Proteolytic Enzymes - Designed to Support a Healthy Circulatory System + Immune Health - Non-GMO Supplement (120 Capsules) : Health & Household
8. Pathogen Purge
   1. Biofilm Breakdown
   2. A Binder (E.g. Bentonite Clay)
9. Gut bugs live off certain foods
   1. Whole foods diet will help drive cravings for healthy foods
10. Craving dessert may be a sign that your meals are not well balanced
11. Chelsie’s top 3 supplements
    1. Medical foods - Custom Protein shakes
       1. “these are protein shakes with very specific nutrients in them to support these body systems. So some people may take 'em for life, some people may take 'em for a period of time for healing, but they're, they're very powerful and they're, they're something I use with every client”
    2. Stomach acid developers - Hydrochloric Acid
       1. Beatine HCL
       2. Amazon.com: Nutricost Betaine HCl + Pepsin 790mg, 240 Capsules - Gluten Free & Non-GMO : Health & Household
       3. Ideally Mid Meal w/the largest meal
    3. Reshi mushrooms!!
       1. Chelsie claims it ended her coffee reflux
       2. You can take the spores if you prefer it separate from 
       3. Studies on reishi
       4. Reishi — Health benefits, dosage, safety, side-effects, and more | Supplements - Examine
12. 
    

Instagram

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1. Please leave a Review and Subscribe!!!

The Website / Newsletter 

1. https://chasing.energy/

Better part of a decade of IF

1. With any injury ive suffered, ive tried to put a positive spin / implementation on it
   1. Or at least just ensure I learn something
2. How I started
3. Pro’s of  IF 
   1. running…
   2. Almost Never needing to fuel prior to a run
   3. Great way to lose some weight of stay lean
   4. Rarely suffered from any type of blood sugar issue and generally avoided spikes 
   5. Some would argue insulin resistance is disproportionate to distance runners who focused on simple carbs, I have not seen data on this
   6. Credit to UCAN - sonoma 50 miler
   7. More time in AM
   8. Autophagy
4. 
   
5. Cons
   1. I would not recommend combining IF with Low Carb for endurance athletes
   2. When it made sense to fuel prior to an event I couldnt risk it
      1. My stomach was just not ready 
   3. Reflux issues - seemed to be greatly exacerbated by running
      1. Some combo of the jostling motion?
      2. If I had to guess some part of this was due to the amount of fat in my diet
      3. Coffee didn’t help, 
   4. Simple Sugar intake during events has haunted me
   5. Missing out on speed and muscle gains

1. 
   
2. For managing my life now, It works well…. Mostly…
   1. Peter attia “It will take you between 1 - 2 years to adapt”
   2. I never sweat about # of hours anymore
   3. My # of hours awake impacts my appetite
   4. If i wake up / get up around 4:30, I’m generally hungry between 9 - 10 am
   5. If I am going to lift hard after 10am I’ll generally have a light breakfast prior
   6. I rarely wait till I’m famished to begin eating
   7. Mostly I’m drawn to food when I’m a bit bored.  Having basic rules helps
   8. I try to focus on getting a light brunch or slightly early lunch with @ least 20 grams of protein
3. I generally do 2, 2 course meals a day
   1. I call this the 2x2 approach

The Study I mentioned

1. Does time-restricted eating impair muscle protein synthesis?Original paper
2. January 31 2023
3. 
   
4. 
   
5. https://examine.com/summaries/study/dGV6K9/
6. 
   

Instagram

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The Be Do Have IG

https://www.instagram.com/bedohavemovement/

The Website with the self discovery quiz

https://www.bedohavemovement.com/start

1. San Diego is expensive but worth it (great weather)
2. Jacklyn’s journey from Marketing Agency to Be Do Have
3. Learning via experience
4. “we've partnered up and now we help business owners, salespeople, ambitious professionals, go from stuck to successful. And a lot of the times, as much as people come. External support in their business. It's just as much mindset and life that comes into play to getting that external reward at the”.
5. Jacklyn - Her main daily driver is the level of impact that she creates on peoples lives.
6. They leverage the DISC profile for optimizing communication
7. They switched from traditional goal setting towards incorporating more ‘being’
   1. E.g. “how are you showing up right now? And really incorporating that piece into how they're setting their goals, how they're showing up on a daily basis.”
8. Personal shifts she made recently
   1. Being a business owner
   2. Being a personal Coach
   3. Being a creator (online marketing)
9. Jacklyn on how her and her Dad approach their work and tasks in a way 
   1. “We also have different things that we focus on from a business perspective. Um, on in terms of he's the I personality and the D, so he's fantastic with the sales component. That's his background. I do a lot of our operating and marketing backend of things. And in terms of client calls, we just have different approaches.I sometimes have, not to say a softer approach, but sometimes it's a little bit more. And that resonates a little bit more with people depending on how that person ticks“
10. The DO element is more focused on Habits
11. I digress on the origins of Maslow's Hierarchy
12. The 5 star morning formula
    1. NoPhone
    2. Drink water
    3. Learn something
    4. A Form of reflection
    5. Meditation
       1. Can be sitting in silence or guided
13. Evening Routines have been impactful
    1. 5 Gratitudes
    2. Next Day Prep / Create the To Do list for the next day

Instagram

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Thank you so much for your reviews!!

Fitz’s IG

https://www.instagram.com/fitzness/

Her Website

Fitzness.com – Live Better, Live Longer with Fitzness

The Audiobook we discuss

My Noisy Cancer Comeback by Fitz Koehler - Audiobook - Audible.com

Fitz ‘Abhors’ the idea of garnering pity

Top things you shouldn’t tell people with Cancer

1. “I know someone who recently died of cancer”
2. “When your hair grows back it may be very different”

Be aggressive with offering support to someone going through cancer

The importance of practicing empathy + integrity

Fitz’s fingernails rotted during chemo

Using landmarks as benchmarks for your recovery.

1. Last year I could get this far without stopping
2. Last month I could get this far without stopping
3. Today I climbed the entire hill

The upcoming race announcing schedule

“Coast Guard Marathon, Los Angeles Marathon, San Diego, half Marathon, big Sur Marathon,, Savannah Women's Half Marathon. Fargo Marathon, Buffalo Marathon. You name it. I have an incredible race schedule coming up. There's something for everybody, and when I say marathon, know that all of my marathon weekends have a half marathon.

Many of them have 10 Ks, five Ks, which is only 3.1 mile. Some of them even have one mile, um, races, kid races, baby races, dog races. So marathon weekends are diverse and there's something for everybody.”

Instagram

https://sproutspout.com/

1. Anna’s IG
   1. https://www.instagram.com/annahindellpsychotherapy/
2. Anna’s interview / article referenced 
   1. https://medium.com/authority-magazine/women-in-wellness-anna-hindell-on-the-five-lifestyle-tweaks-that-will-help-support-peoples-cd9822128a67
   2. 
      
3. Help people connect whats going on in their bodies with what's going on in their minds
4. The pro’s and perils of dealing with New Yorkers
5. Connecting with the body as the tool to come into the present
   1. Body Scans
6. Avg person is unaware of messages from their body
   1. E.g. Noticing the breath
   2. Awareness prior to change
   3. Holding breath when under pressure
   4. E.g.’s Include a client w/ social anxiety.
7. How can we leverage curiosity
   1. Why do I need to be curious if I just need to know if I should stay in my job.
   2. Being curious helps you to confront your ‘inner judge’
8. Imposter syndrome : Correlation w/social media
   1. Business decisions
9. I elaborate on lesions from Boundaries
   1. It helps to leverage a sense of accountability when one feels tension with boundaries
10. Pick your friends, Love your family
11. Making peace with ‘needing people’, especially those who accept us as we are
12. The importance of ‘candid friends’ and making important life decisions
13. Clean out the closet before you sort it out

My five “lifestyle tweaks” are as follows:

Develop a relationship with your body that includes movement that is fun, convenient, and affordable so you can do it for life. I see the all-or-nothing mentality cycle with movement and exercise. The body we have is the one we’ve got and movement is vital for feeling balanced, energized, and creative.

Take time throughout the day to check in with your body and listen to what it is telling you. These qualities can serve you well, and then pay attention to the messages your body tells you about your needs and wants.

Cultivate curiosity. You can apply this anywhere and you likely won’t be bored. And if you are bored, stay curious about the feeling!

Surround yourself with people you love and who accept you unconditionally. This is vital as we are such goal-oriented people, especially as professionals and hardworking people in New York City. If you get into the striving-to-improve mentality, you can forget about the person on the way to their goals. Sometimes you need the people who love you to remind you how great you are.

Don’t give up on yourself and don’t think you need to go it alone: keep working on your own personal development even through challenging and scary times. Find a therapist or mentor to help you along your way as we all need support.

We have lost the art of curiosity and presence while being with other people. From this communication comes empathy, understanding, and connection — the opposite of loneliness and isolation. I would start a movement designed to build connection between people

Instagram

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Justin’s Instagram

https://www.instagram.com/justinmainaofficial/

The 3 P’s

Justin is the host of the show ‘Fear Hunter’.  He launched after this podcast recording just as he said he would.

Purpose: Justin wants to help others conquer their fear.

Positivity: Be willing to pivot

Productivity: 

2022 Biggest changes in diet and health: the more I work out, the more aware I am of the impact of my diet.

Using a novelty approach towards training.

Start looking for the root of what is causing the pain.

My thoughts and long history with voice journaling

My approach to dealing with my partner:  Do you want me to ‘listen, coach or solve’?

How I deal with “Flashes of Shame”.  What's in and out of your ‘locus of control’

The locus of control is a psychological concept that refers to the extent to which individuals believe that they have control over the events that affect their lives. An internal locus of control refers to the belief that one's own actions and personal characteristics are responsible for the outcomes they experience, while an external locus of control refers to the belief that external factors such as luck or fate are primarily responsible for the outcomes they experience. Research has shown that individuals with an internal locus of control tend to be more successful and satisfied with their lives than those with an external locus of control.

“time plan to be wasted is not wasted time” 

How I do checklists for the week on Sunday

Yo-yo dieting for your brain - In pursuit of a ‘completed’ list of all tasks

‘Feeding’ your relationship with your friends

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Please Subscribe and Leave a Review!
Episode 42: “Don’t wish it away: Embrace the turbulence & make Peace with discomfort”

1. Our nervous system is designed to protect us. 
   1. A Clear desire to get to the other side of danger
      1. Stress does not equate to danger
         1. A podcast in and of itself 
   2. Amygdala / fight or flight
      1. “The amygdala is a small, almond-shaped structure located in the brain. It is a part of the limbic system, which is involved in emotions, behaviors, and memory. The amygdala is responsible for processing and regulating emotions such as fear, anxiety, and aggression, and it plays a role in the fight or flight response to threats. It is also involved in the formation of long-term memories, particularly those associated with emotional events.”\
   3. Why are you getting scientific about the brain on a podcast about mindset:
      1. The more you know about how the brain is designed to work, the easier it is to optimize its response towards having a desired effect.
2. Step one:  Is there a clear and present danger?
   1. Ensure Survival!
      1. If you have  afamily…. Maybe you ensure their survival first…
3. More applicable tools:  ‘thriving’ vs surviving (Bypass the Amygdala) 
   1. Ask your self what part of your psyche is disturbed by the event 
      1. Follow up with the 5 why’s -Don Messersmith
      2. Problem: One of the monuments in Washington D.C. 
   2. Leverage The breakthrough principle
      1. Once you know the foundation of a question / issue:  Walk away
      2. Allow your subconscious to solve
   3. Ask yourself how solving the issue will lead towards a better life or at least, towards a more fulfilling tomorrow
      1. Growth Mindset
         1. How to Apply a GROWTH (VS Fixed) Mindset in your life TODAY - Chasing Energy
            1. covid
               1. Gave up caffeine
               2. Slept better
            2. Signing up for a challenge that you are currently not prepared to handle
               1. Know that there will be several learning moments
      2. Leverage the logic of a Null Hypothesis by saying - what if I do nothing?
         1. In statistical testing, a null hypothesis is a statement about a population that is assumed to be true until proven otherwise. It is usually denoted by the symbol H0. The null hypothesis is tested against an alternative hypothesis, which is a statement that contradicts or negates the null hypothesis.
4. Embrace the turbulence as part of the journey
   1. Remind yourself that the light at the end of the tunnel is only a reward if there is darkness
   2. “Sunshine every day makes a dessert - zig ziglar
   3. No dilemma / challenge means no Hero’
      1. Calm seas do not make for strong captains
5. Reflection and adaptation are foundational to wisdom
   1. Probably one of the most neglected aspects of a crisis
   2. Chance may have brought the crisis, but a fool assumes its singularity

Instagram

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Greg’s Website

www.absat60.com

Greg’s IG

https://www.instagram.com/gregdamianabsat60/

Gregory’s muddled start with a lifelong health pursuit.  A near DUI was enough for him to stop drinking.  Shortly thereafter, he channeled the energy into exercise.

Greg’s insights on training with a coach.  “Stay on my toes”.

Greg’s big change @ 60 years old.  He quit his job, sold his belongings and moved to Hawaii.  He worked in a kitchen

The DOLR Approach:

Dream Big 

Own Your Health 

Live Well 

Recharge Often 

Greg Recommends getting a full panel blood test prior to your physical and bringing it with you.

Greg prefers to not have

His dad died of diabetes in the past year.  He began wearing a continuous glucose monitor and was surprised by some foods that spiked his blood sugar.

Greg is trying to limit himself to < 10 grams of ‘added’ sugar per day and < 100 grams of carbs.

Greg is generally a high protein person, but recommends that everyone try to learn what works for them.

Try to eat foods that are closest to their natural form

Greg’s Training Week:  9 sessions in 6 days.

After being diagnosed with low bone density, greg started focusing on strength training.  Usually 3 days a week.

He also does 2 swims, 2 rides and 2 runs a week.

“Exercise is the most potent medicine we have” - Peter Attia

“No 90 year old ever said ‘I have too much muscle’”- Peter Attia

For the Book cover photos, Greg got to 7% bodyfat.  He ate 1500 calories per day.  

“Abs at 60 are a bit of vanity, but it also shows people what’s possible”

“Play the long game”.  You may not get the perfect performance at a race because you have a few extra lbs of muscle, but you will be stronger in the long term and more energy resilient.

The issue with calories and lifespan.  Nutshell:  Lots of calories will most likely shorten your life.

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My website / newsletter
 Home - Chasing Energy

ID Your biggest regrets for 2022. 
In this situation a regret is defined as "An outcome where your actions did not align with your core values". 
Start with Why - Simon Sinek
" Why is it imperative that I pursue this now"
Challenge your focus by running it against this statement.  

Instagram

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Acceptance of your Fate: Stop wondering about if / what it would be like if you had not been stricken.  Make peace with the fact it has happened.  

Viktor Frankl : Define your value through purpose

In Running Ultras:  The worst parts are often when there is still a chance to back out or quit.

Panic is the enemy.  It will not serve you.  It may exacerbate the pain / symptoms

Gratitude: How much time have you spent thinking about the days you were not sick.  Or the days where you did not get a flat, or have a car wreck?

Disease should remind us of the fragility of life.  The lack of promise that tomorrow awaits us.

Embrace the adversity as a chance to ‘highlight’ your true character

I say highlights because we sometimes find out that our perception does not match the reality.  It can go either way.

As a father:  I want to show my children that I can suffer if ned be.

Embrace the adversity as a chance to ‘develop’ your true character

We don’t get tougher from ‘thinking' about jumping in cold water

Ultimately: challenges like these will prepare me to face my inevitable death.  

How can I leverage my ‘present’ constraints for a more ‘fulfilling’ future

Ask yourself with genuine curiosity:  What insights and enlightenments await me?  How can I use the 'now' for the 'then'

Acknowledge, Reflect, Adapt

Instagram

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Priya’s Website

https://vfcoaching.net/blog/

Priya’s IG

https://www.instagram.com/virtual_freedom/

1. Priya’s approach to creating ‘fast’ results
2. FAST
   1. Know what you're focused on. 
   2. Awareness, Self-awareness, or metacognition. 
   3. Self mastery 
   4. Time Mastery. 
3. What does ‘improvement’ mean?
   1. E.g improving by 1%
4. Bowen Therapy
   1. Light fascia manipulation
   2. What I found on the web
      1. Bowen is a holistic technique that works on the soft connective tissue (fascia) of the body.
      2. A Bowen treatment consists of sequences of small moves, each at a specific site on the body. It can be done through light clothing.
5. Morning routine
   1. Mindset work
   2. Goals, outcomes, to-do list
   3. Followed by workout
6. From - “The Science of Getting Rich”
   1. “Get as much done as possible without doing ‘more’ than what’s possible”
7. Priya likes seasonality in her efforts
   1. E.g. Toning the efforts down in winter
8. We discuss the danish tradition of “Hygge” 
   1. “ “hygge,” a Danish term defined as “a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being.” Pronounced “hoo-guh,” the word is said to have no direct translation in English, though “cozy” comes close. It derives from a sixteenth-century Norwegian term, hugga, meaning “to comfort” or “to console,” which is related to the English word “hug.” Associated with relaxation, indulgence, and gratitude, hygge has long been considered a part of the Danish national character
9. Productivity Hack
   1. Disconnect email from your phone when you are on vacation
   2. “I disconnected my email from my phone and said, when I'm gonna work, I'm gonna sit at my computer, I'm gonna sit at my laptop, I'm gonna sit at my desk, and I'm gonna action it one time.”
10. Priya doubled her whey protein in her morning berry smoothie and found it to be very beneficial
11. Training: Priya experimented w/Goggins style intensity and got injured.  She now focuses on HIIT style training and the quality of her training.
12. Priya coaches a sculptor on widening his business model in a way that brings him joy.
13. The downside of being a “Knowledge Whore”
    1. Something I struggle with
14. 
    

Instagram

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My 'No Judgement' disclaimer

The goal - distinguish between delight and debauchery

You need to determine what ‘you’ intend to experience

de·bauch·er·y

/dəˈbôCHərē,dəˈbäCHərē/

Noun - excessive indulgence in sensual pleasures.

1: Get your workout in prior to the party.  The best time….. When you KNOW you will get it in.

2: Don’t count on having healthy food available at a party.

A tip to offset this:  Have a few healthy satiating snacks prior to the gathering.  E.g. Some hot broth with collagen about an hour prior to meeting.

This takes about 1 minute to put together.  

Here’s what I use

Amazon.com : Better than Bouillon Premium Roasted Beef Base & Roasted Chicken Base 8 oz Jars, 2 CT : Grocery & Gourmet Food

3: Pack electrolytes. LMNT is loaded in salt.

4: Avoid Sugar in your drinks.  Avoid the punch - its pure sugar.  Tips on making lower calorie drinks.

5: Ask your partner if they want to ‘create a shared sampler for treats’.  Homemade apple pie is a good exception for me.  Skip the ice cream topping.

6: Eat more whole foods that are high in protein PRIOR to any refined carbs.

E.g. Deviled eggs are a good healthy choice.

Holiday Sides are the big calorie items that are basically desserts in disguise.  

7: Get the most enjoyment with the least amount of regret.

Focus on having a great time with your family!  Choose to enjoy things UNTIL you find they don’t serve you.

Instagram

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The website is live!!
http://chasing.energy


Jake and Richards Website
https://usamedicalshop.com/

Tiktok Channel

https://www.tiktok.com/@usamedical

The USAMedical Facebook page

https://www.facebook.com/groups/457463312054144

Jake Defines Holistic as something that has multiple benefits to the body.

E.g. Creative (supplement) vs Magnesium (holistic)

Here’s the Oxford Definition of Holistic

Characterized by the treatment of the whole person, taking into account mental and social factors, rather than just the symptoms of an illness.

Sleep hygiene is a big part of what inspires Jake.  Start with a particular hour range to go to bed each night.

Shout out to Tim Ferris who boldly declares his stance on limiting social media.

Jake’s approach to balance is to practice the ‘freedom’ to walk away from business when he feels the need to.  E.g. dropping what he’s doing to go to the gym.  

CBG Oil:  Comes from young Hemp.  It's the precursor to CBD. Jake recommends taking it in the morning.  It seems to me to be similar to the process of colostrum or umbilical stem cells.

CBG, Ashwagandha and Turmeric are the top selling supplements in their site.

Black seed oil is an immune booster.

Shilajit!!  Its a supplement he takes once a month.  Apparently its quite hard to find a legit source of it.  “He has a guy” that gets it for him.

Richard likes Apple Cider Vinegar.  

An Article on Shilajit…

https://www.menshealth.com/fitness/a26766609/shilajit/

I review my cold shower routine.

Richard confirmed….  You never get used to getting in cold water.

LOL…. We Talk about the Liver King.  this was just a few weeks before youtube exposed him as a charlatan.   

Jake Recommends the “Nutra Eval Test” for a thorough blood exam.

Jake was a small town bodybuilder until he was injured.  Now he prefers Power Yoga.  

Jake's morning routine:  Walk!  He doesn’t like working out in the am.  

Inositol:  A Supplement to help with stress.  “Improves neural pathways”.  I have heard it is very helpful for people with ptsd.

Jake wanted to know about my teeth.  I can only guess it's because I more or less cut out sugar.  We discuss the addictive properties of sugar.

Ashwagandha: Jake considers this a ‘regulator enabler’

Instagram

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GROWTH MINDSET VS. FIXED MINDSET”  “Carol Dweck in her 2006 book, Mindset: The New Psychology of Success.”

Defined: Someone with a growth mindset views intelligence, abilities, and talents as learnable and capable of improvement through effort. On the other hand, someone with a fixed mindset views those same traits as inherently stable and unchangeable over time.

Why We need a growth mindset…. It leads to Resilience—the capacity to recover from and move through difficult situations

Example of Fixed Mindset: My historic approach to Math…..until I met….Calculus

Example if Growth:  Watching the local Orchestra Practice, Cooking (Yes, I’m a bit critical of myself), My athletic performances

  When I practice guitar / singing, I choose pieces that are just outside of my comfort zone.  This forces me into a growth mindset.

One key tip towards implementing:  Use the Phrase“Yet” more often.  E.g. I don’t speak Spanish….YET, vs I Can’t speak Spanish.

How has the podcast been an experiment in this?

“Releasing B+ content” on Time!!

I want massive amounts of editing and musical transitions….this….takes….tons… of time.

Why you need to write it down!!  Little Secret:  You do NOT need to find the answer.  You only need to properly format the question in a way that appeals to your curiosity.  This will promote subconscious reflection which can often lead to solutions.

Check out Carol’s ted talk 

Here’s a link to the Book

Instagram

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1. James’s IG
   https://www.instagram.com/jamesoharanp/
2. The website
   1. https://gilletthealth.com/
3. How Mindset (and Hope) Plays a Role in a Patients recovery
4. E.g. Leveraging Belief into the recovery process
5. Be mindful of the parts of life that add joy to your day
   1. Make sure its something that adds legitimate joy to your day.
6. Placebo Effect details
7. Forest Bathing Benefits / Time in Nature
8. Benefits of having an office view of the outdoors
9. Protecting your circadian rhythm 
10. 4-4-4 breathing to calm down for sleep
11. Finding a training method you enjoy
    1. Pickleball!!
    2. Biking
12. James’s Top supplements
    1. Tongkat Ali for testosterone - 200 - 800 mg per day for about 2+ weeks
       1. https://www.amazon.com/dp/B07983JXN2?maas=maas_adg_985EBD6E8FDF2AD62D325500E22B751F_afap_abs&ref_=aa_maas&tag=maas&gclid=Cj0KCQiA1sucBhDgARIsAFoytUsH6K7_J59fYlat0vc21zMcwjBihbT-cm9bgLiNjkh_Tqc7V9hiJd0aAtMUEALw_wcB
    2. Omega 3’s -  for anti-catabolic effects (W/both DHA and EPA)
       1. Get your red blood cell test to determine your omega count
       2. He prefers the Omega ethyl esthers
    3. Creatine Monohydrate

Instagram

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Tag me in social media with some of your biggest distractions!
https://www.instagram.com/chasing.energy/

Website and Newsletter are Nearly complete!
https://chasing.energy/

How serious are you?

Your willingness to block access to distractions is often correlated with your desire to achieve a goal.

The highway to willpower is surrounded by exits of temptation

A few tips towards developing discipline:

1: Ask yourself why you ‘need’ it.  Is it a want or a need.  Be honest with yourself.  What part of you will be unfulfilled if you do not become more disciplined?  Entertainment and small dopamine hits are only a reach away (on your phone).  Let’s be real….  The best way to conserve your willpower is to put it away, make it inconvenient to access.

Conserve willpower by avoiding temptations / distractions

Instagram

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Michaela’s contact info

https://michaelaczernekova.com/

https://linktr.ee/michaelacz

https://www.instagram.com/dr.michaela_coach/

Heres the song I mentioned
https://www.youtube.com/watch?v=aCkSr0ugTIM

Emotional eating

“The best learning is happening when we have discomfort”

Students stressed about exams will often skip a meal

How do you associate positive emotions w/healthy foods

Do this by changing focus, words, language

Start with something slight.

Give a gift to your ‘tomorrow’ self.

E.g. How can you set yourself up for a great day.

Think of the marshmallow test

Consider having something healthy with fiber prior to having your sweet

Infused water: I HAVE been trying the parsley lemon water….  Its great

The Elephant and the Rider

Find a way to add ‘Joy’ to mealprep

Her Go- To Supplements: Probiotics, Omega 3’s, ‘transfer factors’ which include colostrum

I found the last one here.

 https://www.4life.com/11609455/product/transfer-factor-plus-tri-factor/89

Tardigrade’s :Go from Zero to Hero, Need very little to survive harsh conditions, 

The lesson from studying them for years….. “Trust in life”

Instagram

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Give your expectations some grace and enable the ability to experience Joy.

I'd love some feedback on the new format.  

Instagram

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• My Affiliate Link to purchase Mito Red Light Products

http://www.MitoRedLight.com/discount/ii?redirect=%2F%3Fafmc%3Dii

Scott had a successful career in corporate finance

• He was always health conscious / a bio hacker
• What time should you turn off all the tech?
• Why I now prioritize ‘transition’ time between mindsets
• The importance of candles ‘below’ eye level after Sunset
• Like workout equipment:  Use Red light ‘when you are most likely to use it’
• The 5 pillars of health: “diet, exercise, sleep, mindset, and community”
• If you can’t afford red light therapy: eater Nutritious foods and Blu blockers are a good start
• Recovery is the most overlooked aspect of health
• Below 600nm the light does not penetrate as deeply
• Longer wavelengths penetrate deeper but are often absorbed by water
• 600 - 900 is the sweet spot
• For deep tissue - Near infa red is ideal, but you can use both.
• The mitopro 300 is the top seller
• The primary driver is skin health
• Collagen may have some key health benefits
• Scott’s top 3 supplements:
• 1: Collagen
• 2: Powdered organ meats
• 3: Magnesium “dimagnesium malate”
• Cooking (or smelling someone else cook) prepares your stomach to digest food
• Scott is ‘excited’ about studies involving sleep.
• Here is the study he mentions regarding the chinese basketball players
  • Red light and the sleep quality and endurance performance of Chinese female basketball players - PubMed (nih.gov)
• Scott likes to leverage vibration plates and tai chi while using his red light
• I like to use the hyper-Ice
  • Amazon.com: Hypervolt Bluetooth, Featuring Quiet Glide Technology - Handheld Percussion Massage Gun | 3 Speeds, 5 Interchangeable Heads | Helps Relieve Sore Muscles and Stiffness (Hypervolt w/ Bluetooth) : Health & Household
• 
  
• 
  

Instagram

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Reach out to Fayzah to take classes or workshops  online,

Fayzah@fayzahmovement.com

Free online dance classes for absolute beginners who want to feel confident dancing in public

Here’s a link to get FAyzah’s Dance Hacks Video

https://fayzahmovement.com/subscribe/

Movement As a method to shift your mood

When formal vs Non formal dance works best

Classes are preferred to video lessons.

How she helped people during the pandemic via instagram

Movement When dealing with fear

Packing snacks vs fasting when traveling

Fayzah considers sedentary days ideal for fasting

Leveraging Movement and Visualization to overcome stress

Here’s a clip of Fayzah performing in Seoul

(1) Fayzah Solo in Seoul, Korea - Funky Saidi Style & Flags - Bellydance Fusion - YouTube

Instagram

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• How did Barkley change your life?
  • E.g. your life plans before and after
• Trains with Wife
• Battled Ego on training with spouse…
• On Battling Ego…
  • Kodiak, Pace @ mile 18
• Working around Paracardium
  • Heart Muscle
  • 100 miler….Enlarged heart 
• Strong (vs mature) Identity
  • Self worth tied to running
  • Surgery + Injury =  validation issues
  • Establishing a sense of self/worth
• GRIT
  • Historically - Finish @ all costs
    • Goggins
  • Currently - What will get you further in life?
    • E.g Self compassion
      • Grace 
• Kodiak 100 
  • Thoughts on Self compassion and kindness
  • “Except for the fact that…”
• Working on sports Psycology
• Lightfoot - Coaching full time
  • Nov 23 an jan 18
  • 
    
• TRaining by Hour and HR
• Some basic feedback on gait analysis
  • E.g. How to we address hip flexor tightness (especially on one side)
• Thoughts on wide shoes
  • Especially casual ones
• Lems wide toed shows
• Xero shoes
• 
  

Instagram

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Tommy’s Instagram

https://www.instagram.com/mastermetabolic/

1. The Decision to Leave 24 hour fitness

What is the most common goal for a client?

1. How to you determine the right amount of growth?
   1. E.g. Balancing their willpower

1. Start with managing Blood sugar 
   1. Whats your approach to managing it?
2. A history of Sugar in snacks
   1. Snacks removed fat in the 80’s
   2. Sugar impacts leptic (hunger)
   3. Sugar crash is similar to short term depression
3. Avg weight loss goal…
4.  What's the % of time between Zone 1, strength training and zone2 +
5. What type of motivation is sustainable?
   1. Being yelled at by a coach?
   2. Being watched by your friends?
   3. Believing you can succeed by creating yoru own voice
6. Cognitive Blood sugar spikes
   1. Emotional roller coasters

Instagram

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1. Jeff’s Book
   1. https://www.amazon.com/Rise-Fight-Love-Repeat-Morning/dp/B08FP9P4J5/ref=sr_1_1?crid=18M5MGJKTF5BG&keywords=Jeff+wickersham&qid=1662036300&sprefix=jeff+wickersham%2Caps%2C77&sr=8-1

1. Jeff’s Mission
2. Redirecting the effort of ‘The Hedonic Treadmill’ towards improvement
3. Defining your morning mantra
   1. Rise Fight Love Repeat
4. Fall in love with the process, not the results
   1. Navy Seals - Earn your your trident….. every day
5. Be Cautious of self talk / language
6. Accountibility. Consistency, Energy
7. You are 9x more likely to achieve a goal you have written down.
8. Using words like “Always and Never”
9. The 4 Minute Mile

Instagram

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1. Art’s webpage
   1. https://www.arttrapotsis.com/
2. Art’s Linked in profile
   1. https://www.linkedin.com/in/arttrapotsis/
3. “The everyday athlete”
4. The origin of “Keep it tight” - People who managed to balance family, health and career.
5. Why you should call yourself an Athlete
6. The importance of having @ least 1 event on your calendar
7. How do you make time?
8. Signs that you are overdoing it.
   1. 
      
9. Earning and leveraging Social Capital
10. Win / win solutions for active parents
    1. Always assume your partner needs the same amount of time as you ‘train’
    2. …Be creative …Don’t default to canceling or missing a workout
    3. Come home ready to ‘give back’
11. Aligning your ‘Zone 2’ efforts with your training season
12. The career impact of managing one’s health
13. Companies who encourage exercise
    1. Patagonia
    2. Strava
14. I ramble about how I struggled with a ‘sit still’ work culture

Instagram

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1. Dr.Paynter’s website
   1. https://www.migrainemastery.org/
2. Youtube Channel
   1. https://www.youtube.com/c/MigraineMasteryAMigraineFreeLife/featured
3. What % of population is affected by Migraines?
   1. Specific to US vs other nations?
4. Migraine vs headache
   1. Chronic - Frequency 
   2. Generally not treated by over the counter 
5. 90% Success rate in reducing migraines
   1. 6 - 12 months
   2. Group work and individual work
   3. Sleep, diet nutrition
   4. 
      
6. Medication is effective 60% of the time
7. Homeopathic solutions

1. Spiritual aspect 
   1. Prayer
   2. Meditation
   3. Higher power
2. Men vs women affected by migraines 
   1. Roughly 75% Females
3. Energy
   1. Cortisol testing
      1. 24 hour urinary testing
   2. Proper adrenal testing
      1. Saliva and urine
         1. Dr’s data
         2. Precision analytical
            1. Dutch test
4. Nutrition
   1. Manage Blood sugar via a detox
5. Stress:
   1. Learning how to turn down the stress levels
   2. Be aware how stress affects our body
6. Shoutout to Victor Frankl  
   1. Man’s Search for Meaning
   2. 
      

Instagram

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House of hypertrophy

The book…

The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages

The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages - Kindle edition by Indrayan, Dhimant. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.

Training variables with resistance

Hypertrophy - Cell growth / size

Medium = Mostly 50 / longevity

Youtube = broad - Mostly builders

Infographics - instagram

80% is sufficient

The most important variables about creating muscle

Prioritizing the variables

Challenge sufficiently without failure

Recovery can improve over time

Eccentric training is much more aggressive

  After 8 weeks they can recover

Repeated bout effect

Instagram

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1. https://www.nextleveluniverse.com/
2. The 5 C’s
3. Clarity- Core Beliefs (what you believe about the world), core values (charity, humilty?), core aspirations (self improvement?)
4. Confidence - Kevin feels most human beings lack confidence.  The stuff thats outside your comfort zone is what shifts your comfort zone forward.
   1. E.g. Approaching strangers.  Start w/sales team, work your way to strangers, 
   2. Trusting yourself to create a good outcome
   3. Fear Chasing (choose to never get on a plane, or choose to pursue flying)
5. Commitment - Relationship vs committed relationship
6. Consistency - A non- negotiable for growth
   1. Spotty 100% days is not as good as Consistent 80% days
   2. He has been focusing on his sleep
      1. I rant about the Oura Ring feedback on sleep
   3. Kevin tracks 20 habits a day
      1. He started with 5 habits
   4. Reverse engineer your habits the finish line in mind
      1. Kevin’s partner / mentor (Alan) did this for him
7. Community - Who you surround yourself with.  It’s difficult to grow in toxic soil
   1. Are the people in my life the best from my past or the best for my future. You're gonna have to ask yourself this in 10 years
   2. If you can’t relay your goals to your closest friends, there is a lack of authenticity
   3. 
      
8. Increase the number of strengths in your foundation
9. Kevin recommends checking the soil you are planted in.  Not the soil (self dev) you put on top of it.
   1. The deep work is what changes your growth the most
   2. E.g. KEvin had to ‘unlearn’ his belief that he was a bad salesman
10. Knowledge vs Wisdom
    1. Knowledge is potential power.
11. Consistency - Know when to deliver and when to give yourself forgiveness
12. Creative Calling - Chase JArvis 
    1. A book I recommend
13. Kevin prefers to deliver bite sized feedback for change.  
    1. Small insights to peek their interest and ge tthe journey started
14. On Suffering - Kevin feels that for most humans, suffering is relative to the amount of choice on a situation
    1. I feel pain is the experience that is recived
    2. I can suffer due to my attachment to the person suffering.  E.g. When my son is sick.
    3. I rant on happiness vs fulfillment
       1. With fulfillment, its easier to transcend suffering
       2. Start by looking for meaning
15. Kevin - Be willing to risk suffering in order to grow
16. Suffering can be a drip or a wave.  How can you leverage suffering to best service your goals?
    1. Know why it’s important to you
    2. “If you write a goal, make certain you outline what you are willing to give up in order to get it”

Instagram

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Ronja’s Instagram

https://www.instagram.com/joyismycompass/

1. How Ronja Took on the challenge of opening a cafe (and not working there)
2. What I like to spend my money on
3. Write down 100 things that bring you joy
4. How Ronja’s journey started with her friends death at the age of 17
5. “Be Home within yourself”
6. Picture your ‘old self’ then think what you need to do to live up to it

Instagram

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1. Discount Link for Ryans test and Consultation
   1. https://ryankennedyhealth.com/product/guthealth/
2. Ryan’s Instagram
   1. Ryan Kennedy (@ryankennedyhealth) • Instagram photos and videos

1. What is the best and highest use of your time?
2. The advantages of shopping for groceries online
3. Cooking as a form of meditation
4. Great Plains Laboratory test results
   1. Compliments (does not replace) bloodwork
5. Results of my test
6. Candida can cause gut issues and anxiety
7. Ryan recommends capsule herbs to combat candida
   1. As well as a probiotic - Saccharomyces boulardii
   2. https://www.amazon.com/dp/B00JK30A1M?ref_=cm_sw_r_cp_ud_dp_K93KP8TCKWS3JQ2YB8RX
8. Sugar, refined starch and alcohol can disrupt the gut
9. Bacterial Markers
   1. Too much bacteria in the gut can be bad
10. oxalic acid is a plant chemical defense system. That's found in certain plant foods.
    1. I don’t metabolize this well
    2. May be due to the fact that I was eating 3+ cups a day for years!
11. I started mixing up my greens after this
12. I forgot that Almonds are high in Oxolate….whoops!
13. I take Astaxanthin for multiple reasons including reducing sunburn 
    1. https://www.amazon.com/dp/B098TZ627X?ref_=cm_sw_r_cp_ud_dp_MHENWDBE81Y96GT7XXA0
14. Ryan uses zinc oxide when surfing
15. Mitochondria
    1. PQQ and CoQ10 help with this
       1. Jarrow Q Absorb
    2. HIIT intervals help
    3. Cold Plunges
    4. Dry Sauna
16. Norepinephrine and epinephrine was low
    1. More cold plunge
17. I’m in a fat burning state (probably because I practice Intermittent fasting)
18. My B6 was a bit low
    1. Eat more organ meats
19. Ryan’s top supplements
    1. “High quality” Multivitamin
       1. Mother Earth Labs
    2. systemic enzymes
    3. Digestive enzymes
    4. 
       

Instagram

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Lynn’s website

https://lynnebowman.com/

Lynn’s Instagram

https://www.instagram.com/lynneparmiterbowman/

Lynn’s many reasons for creating a cookbook at the age of 76

The importance of rituals

How you can leverage ‘cravings’ to eat healthy

The importance of ‘food breaks’

The pro’s and cons and sugar substitutes.  E.g. Pair erythritol with chocolate

How a cloth napkin represents a gap in awareness

Making Gelato with a food processor

Why convincing younger people to change is easier than convincing older people

My issue with the idea of traditional Western retirement thinking

Shout out to Colorado!!  Some diverse healthy people there!!

Being forgotten after the age of 60

Lynn advises ‘start sooner’ 

Lynn’s issue with ‘food porn’

Generally skips breakfast and has dinner early

Shout out to bottomless coffee!!

Instagram

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1. Ways to reach out to Dr. Pugh
   1. https://sarapughleeds.co.uk/
   2. https://www.facebook.com/busysuperhuman
   3. https://twitter.com/spugh01
2. Sara’s Background
   1. Bachelor's in biochemistry and genetics
   2. Master in bioinformatics
   3. PhD in molecular mechanisms
   4. 10 years lab experience
3. Her Niche is on optimizing the environmental impact on our DNA
   1. An Epigenome is like lights… we determine which ones turn on / express
   2. Lifestyle, diet,
   3. DNA is the music, Epigenome is the piano player
4. Gene Expression control exaples
   1. MTOR is switched on when eating, turned off when fasting
   2. We need both in order to optimize autophagy
5. The process of detox is 4 phases
   1. The idea is to get toxins out of your cells then out of your body
   2. Take ALA, wait half an hour
   3. Take the binders - Benzonite Clay, Charcoal, Zeolite or Chlorella
      1. 
         
      2. 
         
6. For Metals - ortho Solicic Acid
   1. https://www.amazon.com/dp/B00LPJLW8E?ref_=cm_sw_r_cp_ud_dp_CV4YH7J87HQ2QE3ZWSDW
7. Blood test panel if 16 metals with ratios
   1. Quicksilver metals panel
   2. https://www.quicksilverscientific.com/mercury-tri-test/
8. Sara’s Approach to diagnosing nutritionally impacted emotional and wellbeing disorders
   1. Measure and address blood sugar
      1. E.g. Remove processed foods
   2. Look for foods that ‘may’ cause inflammation
      1. E.g. Gluten sensitivity
   3. Leaky Gut testing
      1. May be triggered from alcohol
   4. Women over 40 are more sensitive to histamines
   5. Generally takes 3 weeks to see results
   6. BDNF -  brain-derived neurotropic factor, 
      1. a known antidepressant, and that's why a ketogenic diets or fasting, or just beginning to exercise more can help people on their mental health.
9. Why a 72 hour fast is a big win for your health
10. Blood sugar spikes impact emotions
11. Wearing a continuous glucose monitor can help you find both stressful impacts and find foods that you may not suspect are impacting your blood sugar.
    1. Dr. Pugh found out that dark chocolate impacted her blood sugar
12. Getting your blood sugar back under control can take 48 hours
13. There are 7 names for sugar in foods
14. Food companies leverage the ‘magic ratio’ to make snacks addictive
    1. The fructose interferes with the leptin receptor in the brain, which is linked to satiety. That's why, you know, once you start a packet of cookies, it's really hard to stop
15. Sugar is often our first addiction in life.  
16. Dr Pugh’s focuses on movement, mobility and muscle balance
    1.  Social cohesion is an important aspect of total health
    2. She recommends a ‘mix’ of age

Instagram

https://sproutspout.com/

Sherry’s instagram

https://www.instagram.com/munchies_and_macros/

Sherry’s Webpage

https://www.munchiesandmacros.com/

1. Sherry Started Her focus on Masters training because she and her family were entering that terrority.
2. Fatigue in your 40’s can be an effect of external stress and not just metabolism
3. You generally don’t see people under 40 talking out loud to themselves….“And that's why I run”
4. Sherry’s approach - 90% Habit / behavior coaching
5. The popcorn Study - People will Eat even crappy popcorn, mostly out of habit
   1. Look for your que’s
6. More popcorn studies, People will eat relative to the size of the container the food is served
7. Getting away fro the concept of ‘always finishing your food’
8. How I deal with kids half- eating their dinner when preoccupied
9. Why I snack on Sauerkraut prior to meals
10. How to be patient with being 80% full
    1. Eat Slow
11. Physique vs athleticism
12. Athletes struggle with body dysmorphia like the rest of us
    1. Try to look the best version of yourself
13. Different sports require different amounts of bodyfat
14. Gardening can be a holistic approach to multiple health benefits 
    1. (faith, struggle, fulfillment, nutrition)
15. Sherry went from High intensity / crossfit training to towards lifting w/’some’ cardio
16. Nutritional Changes - Sherry doesn’t have hard limits on what she eats as much as how much she indulges
17. How Sherry and I deal with ADHD
18. How Sherry’s Husband helps with accountability
    1. They leverage the differences in their personalities
    2. Noticing blind spots
    3. Accountability in their habits and routines
    4. 
       

Instagram

https://sproutspout.com/

1. Dar’s Instagram
   1. https://www.instagram.com/radhealthinc/
2. Dar’s Life Changing event caused by lack of sleep
3. Sleep’s impact on your quality of life
4. Food, Money Sleep and Sex- things that don’t matter much until you don’t have them 
5. First Signs of Sleep Apnea
   1. Being tired throughout the day
   2. Dozing off through the day
   3. Lack of patience and drive
   4. Snoring
      1. Snore Lab App
   5. Acid reflux
   6. Headaches in the morning
   7. Wear on Lower Front teeth
   8. Depression
6. Sleep Hygiene Best Practices
   1. Scheduling
   2. Wind Down
   3. Blue Screen
   4. Alcohol
7. The perils of Sleep Aids
   1. Helps you fall asleep
   2. Worsens Breathing Issues
8. Stages of Sleep Apnea
   1. Majority stops breathing < 30 times an hour
9. Only 21% of patients tolerate Sleep Apnea
10. Mouthpiece is 90% tolerated
    1. These are adjustable depending on how much air you need
11. Rad ZZ’s Sleep Supplement
    1. “Reduces amount and volume of snoring by about 50%”
12. What Daniel’s Bad Sleep Cycle looks like
13. My rant on checking Social media in bed
14. Google Hub has a sleep feature you can enable
15. Benefits of Incorporating Yoga into my bedtime routine
16. Be specific and deliberate about what you try
17. If you are crashing after lunch look @ your sleep quality
18. My 7 year push and the consequences
19. Effects on Social Life
20. Women can develop Snoring if they gain weight
    1. Raising children - sleep schedule
21. The tongue gets fatter and blocks the airway
22. Sleep is a team sport
    1. Your partners impact on your quality of life
    2. Paraphrasing  Brian Cranston
23. The importance of walking for energy
    1. Especially after meals

Instagram

https://sproutspout.com/

 Anne’s Instagram

1. 1. https://www.instagram.com/heyanneoneil/

Focusing on basketball @ 10 years old

1. Eventually drafted into the, the w NBA for the Sacramento monarchs
2. The impact of training with better athletes (boys soccer team)
   1. Always show up
   2. Set your sights higher
   3. Treated fairly based on practice and performance
3. The 15% challenge
4. Anne tears her ACL
5. How Anne switched from a jump shooter to a 3 pointer
   1. Rebuilds her 3 point shot after 12 years of playing basketball
   2. Shot free throws 1 handed
   3. Eventually participated in the ESPN 3 point shot
6. John wooden UCLA coach One of the best of all time
   1. Ensured his players knew importance of tying your shoes properly
7. Fixed vs Growth Mindset
   1. What if this chance is the best thing that could happen?
      1. Take a leap
   2. Being laid off during the pandemic
   3. Dave Mathews - “take these chances”
8. The importance of visualizing
9. Using curiosity as a filter
10. Shawshank Redemption
11. Leveraging creativity
    1. Learning something new triggers curiosity

Instagram

https://sproutspout.com/

1. Dr. Tim DiFrancesco is the president and founder of TD Athletes Edge. He's the former Head Strength & Conditioning Coach of the Los Angeles Lakers. TD Athletes Edge is renowned for its scientific approach to training, nutrition, and recovery for athletes and fitness enthusiasts
2. Tim’s Incredible Instagram 
   1. https://www.instagram.com/tdathletesedge/
3. Basketball Strong Podcast
   1. https://www.basketballstrongpodcast.com/
4. Why Plantar Fasciitis is often misdiagnosed
   1. Solutions
      1. Load / strengthen w/ a towel 
      2. Fasciitis fighter tool
         1. https://www.fasciitisfighter.com.au/
5. Working through discomfort is necessary
   1. Shoot for 5 out of 10 on a pain scale
6. Heel raises and variations are key exercises
7. Why Dr’s default to ‘stop’ healing vs prescribing ‘recovery’ based activities
8. Why you need to look @ 10 - 12 weeks when it comes to recovery
9. The dangers of ‘1 size fits all classes’
10. Tim’s ‘Galvanizing’ moment that sparked his passions
11. Tim goes full steam ahead after finishing PT school in an effort to be able to help people throughout the recovery journey
12. The call that led to jumping to Bakersfield, CA which leads to the Six seasons with the LA Lakers 
13. TD Athletes Edge  has 10 - 15 Employees committed to 
14. TD’s Mission is to “Help athletes to get strong and stay strong for the long run”
15. Lower Back pain
    1. Extension or inflection based?
    2.  Look for movement that does not exacerbate the problem
       1. E.g. step up and step down for 10 minutes…
16. @ 42:00  Spending time with Kobe Bryant
17. Kobe tears his Achilles, but refused to give in
    1. During late rehab “I feel incredible” 
18. Tim’s desire to ‘empower’ individuals to thrive
19. Collagen protein benefits
20. Offset Arthritis by loading joints and supplementing collagen
21. “Deep Nutrition” book recommends bone broth
    1. Heat seeking compounds that target your joints
22. Tim’s quick tip for energy
    1. Sleep hygiene 
       1. Wind down routine
    2. Hydration
23. Advice on Shin Splints
    
    
    
    
    

Instagram

https://sproutspout.com/

Seanna Thomas is CEO of Hockey Snacks

Seanna’s Instagram

https://www.instagram.com/hockey_snacks/

@ 4:00  Start with healthy habits early

@ 7:00  How should parents stock their pantry (A Slippery slope)

@ 9:00 Use fresh fruit as your go-to treat for your children

@ 10:30 Healthy Muffins are a good way to stick the fridge

@ 14:00 Spinach is the Vodca of the Vegie kingdom

@ 15:00 My Avacado Pudding recipe

@ 17:00 Taking your kids to a birthday party.  The balancing act…

@ 20:00  Why I can’t look at Gummi Candy

@ 23:00 ‘Sidestep’ temptations…

@ 28:00 To go snacks made by the kids - GORP -  good old raisins and peanuts

@ 29 Allowing kids to have ownership over nutrition

@ 39 chickpeas are a flexible neutral flavored kid friendly protein

@ 41 How I cook Chicken

@ 43  Seanna’s overnight oats

@ 45 Seanna’s advice on energy management

Instagram

https://sproutspout.com/

1. When is your ‘genius’ time of day?
2. Leveraging “Limbic Friction” to your advantage
   1. Credit to Huberman Lab!!!
   2. https://www.youtube.com/watch?v=Wcs2PFz5q6g
3. The importance of Rules to Thrive
4. Tips for better Recovery
5. The 10, 3, 2, 1 Rule
6. Tips on Starting your day
   1. Hint:Don’t check your phone
7. Structure your training
8. Overcoming the desire for short term results and planting the bigger picture
   1. Start with a Grand Vision
      1. Who do you want to be?
      2. Perform ‘reps’ with your written goals
      3. 
         
9. Step 1 - Develop a belief system that guides decisions
10. Step 2 -  Recovery
11. Step 3 - Nutrition
    1. Avoid the deprivation approaches to losing weight
12. Step 4 - Customized training 
13. The Pomodoro technique
14. Tips on Mobility
    1. Build an environment that encourages constant movement
15. Keeping temptation @ bay
    1. Be cognisant of temptations
    2. Keep your pantry stocked with clean foods
16. About the M Perform app
    1. More focused on the lifestyle and habitat
    2. More accountability
17. First 8 - 12 weeks = Primer Phase
18. Second Phase = Progress Phase
19. Third Phase = Peak Performance Phase
20. Marcus’s tips for energy: 
    1. What is your sleep score?
    2. What Stressors are the most powerful
21. Find out more about Marcus and M Perform here
    1. M Perform — Marcus Mackay
22. Marcus’s Instagram
    1.  https://www.instagram.com/marcusmackay/

Instagram

https://sproutspout.com/

Terry’s Website

Motivationalcheck.com

Terry’s Book

https://www.amazon.com/dp/B08GLGVTVS

Terry’s List off Career moves

1. 1. NCAA Basketball Player
   2. Wendy’s Corporate
   3. Police Officer
   4. High School Basketball coach
   5. Swat Team Negotiator
   6. Motivational speaker
2. “I always aspired to be a part of the best teams”
   1. Basketball, SWAT team, Etc..
3. Excellence requires constant review, change and analysis
4. Excellence requires proper priorities
5. “Earn your jersey every day”
6. Life is about finding your purpose and reason then living it
7. Don’t waste time with ‘why me’?
   1. Blame is generally an act of avoiding responsibility
8. 4 Truths
   1. Control your mind or it will control you
   2. Embrace the pain and difficulty and use it to make you stronger
      1. Constantly step outside your comfort zone
   3. What you leave behind is what you weave into the hearts of other people
      1. “When you were born you cried and the world rejoiced.  Live your life so that when you die, the world cries and you rejoice”.
   4. As long as you don’t quit, You can never be defeated
      1. I live in pain but refuse to give into it
      2. The pain of regret is worse that what you are going through
9. Three F’s
   1. Family 
   2. Faith
   3. Friends
10. Terry initially did not want to take the chemo to extend his life a few years.
    1. He decided to do it because he felt obligated to his family
11. The origin of the “Motivational Check” mantra
    1. Lean on the team when you are low
12. The importance of acknowledging your children's efforts with a high 5
13. Your brain holds one thought at a time….make it a good one!
14. Surround yourself with people who will give you hard truths so you can grow
15. Lay down with dogs, wake up with flees
16. Experiment with rats treating water
17. “Learned Helplessness”
    1. a condition in which a person suffers from a sense of powerlessness, arising from a traumatic event or persistent failure to succeed. It is thought to be one of the underlying causes of depression.
18. BIO: Terry Tucker has been an NCAA Division I college basketball player, a Citadel cadet, an undercover narcotics investigator, a SWAT Team Hostage Negotiator, a high school basketball coach, a business owner, and most recently, a cancer warrior. He and his wife have lived all over the United States and currently reside in Colorado with their daughter and a Wheaten Terrier, Maggie. In 2019, Terry started the website, Motivational Check, to help others find and lead their uncommon and extraordinary lives. More information and his podcasts can be found at motivationalcheck.com

Instagram

https://sproutspout.com/

As a Physiotherapist she noticed stress and overwhelm in her patients

Using breath as a catalyst for change on your nervous system

Changing Stress flight or fight response into your rest, digest and recover

Get to the green calm zone with Diaphragm breathing 

The Diaphram touches the front side and back.  

Belly breathing should be the norm.  Chest breathing is for intense exercise

Emma starts with calming before strength and stabilizing

Your diaphragm is actually only a one-way muscle.

When you start to train your diaphragm to be stronger on the inhale and allows your body to deal with stress as well

For Calm, Exhale for a longer time E.g. Start with 2 seconds in, 4 seconds out

My personal observations on people with shallow breathing

Yawning, gasping or sighing are indications of a breathing dysfunction

The importance of incorporating breathing outside of a set time of day

My digression on why focusing on getting to the gym does not equate in a healthy life (what are you doing the rest of the day)? 

Better habits often require a very conscious effort

Gauge your Calm levels (E.g. 10 is a fantastic vacation, a 1 is fight or flight) and plan accordingly.  Is it OK if you feel like a 5?

Coaching - Emma points out that I have tense shoulders and breath too much through my chest

Tips for- Waking up in the middle of the night

1. Awareness of breath\
2. 4-7-8 breathing pattern: In 4, Hold 7, out 8
3. Try confusing yourself with listening to a meditation while breathing deeply
4. Count Inhale and exhales as ‘1’ and go to 10 and start over

Tips for- a better night's rest

1. Unwind with a meditation and journaling
2. Consider taping your mouth tape
3. Focus on letting muscle tension go prior to bed
4. Emma prefers ‘special’ pharma-grade magnesium
5. Try adding Magnesium to electrolytes to stave off alcohol side effects

Emma starts her day by focusing on…

1. Her breathing
2. Self approval 
3. Gratitude (I digress on how this is a time tested under rated tool)
4. Emma leverages Breath and Gratitude to change her Mindset

Emma’s Tip for recharging -  Go outside and be in nature & Learn to Pause

How to Achieve RESTORATION through better breathing 

Emma’s Website

Thebreatheffect.com

Emma’s Instagram

https://www.instagram.com/thebreatheffect/

Instagram

https://sproutspout.com/

Starting in construction

Pivoting to the CPR

What are your goals?

If you are not assessing you're guessing

You can't manage what you can't measure. 

Four week plan is 20% constants and 80% variables

Celebrate with ‘fun’ workouts

Goals are people for people who want to achieve a specific victory. Processes are for people who want to live at a higher level. - James Clear

How a loaf of bread caused Callen to close his business

The origins of his business ‘Rep performance’

Callen’s Daily Routine for Excellence

1. Set the Mindset - Ice Cold Shower for 2 minutes @ 4am
2. 20 - 30 min of Yoga
3. 15 minutes of meditation
4. Write 5 things you are grateful for
5. An hour of education while I get ready
6. Workout @ noon - Goal is 18 to 24 workouts a month

Workout Details

1. Five to six interval days 
2. Weights Cycle between power days and circuit workouts
3. Mobility work - Turkish get ups, etc..
4. Two hand anyhows: explained.  I look at these as a standing version of a  turkish getup
5. Kettlebell workout | 2 hands anyhow - YouTube
6. He uses a 16 workout program that repeats 3x until he changes it

Energy insight #1: Get up an hour earlier than you need to and stay away from digital distractions.  

This is when your mind has clarity.  

Dedicate the time to yourself to deal with yourself

Keep a paper and pen and embrace the discomfort

Energy insight #2:Exercise with kids

Dynamic activities that are centered around fun

Feed off of their energy

Callen’s Website

https://reperformanceapp.com/

Callen’s Linkin

https://www.linkedin.com/in/callen-mcgibbon-61a19a30/

Instagram

https://sproutspout.com/

Cristy’s Story with Autoimmune disease

The Power of Meditation and focus

Starting with mindset and why it’s an underrated health tool

The power of positive words and beliefs

Applying your personality strengths towards living a healthier lifestyle

The importance of writing it down on paper

Overly focusing on the negative aspects of a diet change

Leveraging your natural strengths for wellness success

Forgiving yourself ….proactively

Why Cristy’s program is generally 100 days