If you’re winding down for the night, or you know your mind’s been racing lately… this episode is your reset. We call it: “The Sleep Switch.” It’s a breath-based guided meditation to help you shift from the noise of the day… into the peace of deep rest. Because sleep isn’t just a time to recharge. It’s where your body heals, your brain rewires, and your dreams get built—literally and figuratively. So if you’re listening to this while getting ready for bed, already in b...

Have you ever followed diet advice that everyone swore by, only to feel worse, gain weight, or wonder why it didn’t work for you? In this episode, we’re exposing the top 5 WORST pieces of diet advice in history – the ones that have misled millions, damaged health, and still haunt the headlines. From “throw out your egg yolks” to “eat margarine instead of butter,” these myths aren’t just outdated… they’re downright dangerous. But here’s the truth: Food science is always evolving. What’s popula...

Today, we’re rewinding to a powerful episode that breaks down what it really takes to lose fat—and more importantly, keep it off. This one’s called “The Four Pillars of Fat Loss,” and it strips away the gimmicks, shortcuts, and clickbait nonsense that dominate the health industry. Instead, we go deep on the real, evidence-based strategies that lead to sustainable, long-term results. Whether you’re just getting started on your health journey or you've hit a plateau and feel stuck—this episode ...

In this episode, we’re kicking off a brand-new multi-part series on one of the most powerful—and most overlooked—tools for optimizing your health, your mindset, your performance, and your longevity: sleep. Over the next few weeks, we’re diving deep into the science of sleep and what it actually does for your brain and body. We’ll break down the truth behind sleep stages, hormones, memory, metabolism, emotional health, and more. Think of this as your complete sleep blueprint—built from cutting...

Today, we’re diving into three powerhouse topics straight from the mind of one of my favorite experts, Dr. Layne Norton, and backed by the legendary Dr. Brad Schoenfeld: How muscles actually grow Why short rest times might backfire on your gains How to use supersets the right way to balance efficiency with volume This episode is for anyone who wants to get stronger, build real muscle, and maximize their time in the gym without spinning their wheels. Resources: Brain.fm App (First mon...

Let me ask you this: Where is your attention right now? Not five minutes ago. Not what it’s going to be later. Right now — where is it? Because here’s the truth: What you pay attention to is your life. Your attention shapes your thoughts, your feelings, your connections, and ultimately, your reality. Let’s dive into the science of attention, why it’s fragile, how it’s trainable, and how mastering it might be one of the most important life skills you can ever develop. Resources: Dr. Amishi Jh...

This meditation is an energy cleanse — something you can return to whenever life feels heavy, your emotions feel cluttered, or your nervous system is overstimulated. This practice is here to help you release, reset, and come home to your own inner light. This will be a guided meditation to help you release the tension, stress, and emotional weight you’ve been carrying all week long. This one’s for you if you’ve been feeling: Drained by other people’s energy.Heavy from the noise of the world.D...

In this Fuel-Up Friday episode we’re diving into 10 incredible, evidence-backed foods that can help you lose body fat, keep your energy up, and fuel your health. And I’m not just listing them off. We’re going deep. I’m going to tell you why they work, how to eat them, and what to expect when you start making them part of your regular rotation. Some of these you may already be eating. Others? Probably not. But by the end of this episode, you’ll know how to turn these 10 foods into daily fat-bu...

We’re diving into a question I get all the time as a coach, trainer, and someone who’s worked with thousands of people in pain: "Should I stop doing this exercise if it hurts?" We talk pain, movement, injuries, mindset, posture, programming, tendons, recovery—you name it. And most importantly, we challenge the way most people think about pain. You’ll hear stories from my personal journey of healing from ruptured tendons, broken bones, and all kinds of setbacks. You’ll also learn about t...

Can you actually speed up your metabolism? Spoiler alert: not exactly — but don’t go anywhere. Because what you can do is way more powerful, way more interesting, and backed by real science that most people completely miss. So let’s clear up the myths, break down what “metabolism” really is, and show you exactly what you can do to get your body burning more energy, feeling stronger, and becoming more resilient every day. Resources: Brain.fm App (First month Free, then 20% off ...

Today we’re tackling one of the most common and sneaky traps in fitness: overtraining. It’s a buzzword you’ve probably heard, but do you actually know what it is, why it happens, and how to fix it? If you’ve been grinding hard in the gym but feeling like you’re spinning your wheels — low energy, stalled progress, random aches, irritability, maybe even getting sick more often — you might be pushing past the point of progress and into the danger zone of overtraining. But here’s the good n...

Today’s episode is one of the most powerful mindset shifts you can make — and it’s this: 👉 How you show up in the world matters. This episode isn’t just about positive thinking — it’s about creating a ripple effect that changes how you experience your life, how others respond to you, and how you train your brain to scan for possibility instead of threat. It’s about shifting from being stuck in a negative loop… to becoming the kind of person who magnetizes good energy and opportunity. Fr...

Today, we’re not here to talk about crushing a workout or diving into some health study… Today, we’re here to slow down. To reconnect. To reset. Because self-care isn’t selfish. It’s a requirement for longevity. It’s how we fill our cups so we can pour into others. For this episode we’re going to take 10 minutes to do something that science says can literally rewire your brain: We’re going to breathe... and we’re going to practice gratitude. Why this matters: Gratitude has been shown to bo...

Let me ask you something: 👉 Have you ever crushed a healthy breakfast, nailed your workout, and still found yourself elbow-deep in a bag of chips by 3 PM? 👉 Or told yourself “No snacks tonight” only to be in a standoff with the pantry at 9:30? 👉 Or wondered why you’re hungry, even though you just ate? You’re not broken. You’re human. And today, I’m going to show you why. Because hunger isn’t just about food—it’s about your hormones, your habits, your environment, your sleep, and your subconsc...

Every once in a while, I like to go back into the archives and bring forward an episode that I know can still change lives — because the truth is, the fundamentals don’t change. And today’s episode is one of those. It’s called “How to Make Exercise a Habit,” and whether you’re just getting started on your fitness journey or trying to recommit, this episode is packed with actionable strategies, powerful mindset shifts, and a bit of science to help you make movement a consistent part of your li...

In this episode, we’re hitting a topic that is way more common than most people realize: the sneaky everyday habits that silently sabotage fat loss goals. Because here's the thing — most people aren't falling short because of one major mistake. They're being held back by a dozen little ones. Things that feel normal, even healthy... but add up to frustration, confusion, and stalled progress. So today’s episode is all about clarity. We’re going to break down 20 of the most common fat-loss roadb...

Today, we’re tackling a topic that most humans will face at some point in their life: Training with Pain. Whether it’s chronic low back pain, a tight shoulder, cranky knees, or just that lingering ache that pops up every time you do squats or reach overhead — pain can be confusing, frustrating, even scary. But here’s the truth: Pain is not a stop sign — it’s a signal. Today’s episode is about helping you understand that pain is part of the process, not the end of it. We’ll talk about why pain...

This one’s gonna stretch your brain a bit, and I think you’re gonna love it. Today, we're diving into something that doesn’t get enough attention in the world of self-development: how lifelong learning unlocks one of the most underrated superpowers we all have — intuition. Resources: Sources referenced: Gary Klein – Recognition-Primed Decision Model (RPD) Book: Sources of Power: How People Make Decisions Summary: https://en.wikipedia.org/wiki/Recognition-primed_decision Subco...

This is your masterclass on hypertrophy training — and how to use it to level up your body, your mind, and your future. Here's what we're diving into: What hypertrophy is — explained clearly.How muscle growth really works (hint: hormesis and supercompensation).Why hypertrophy matters — real-life benefits that you’ll feel.The myth of "bulking up" and how body recomposition really happens.How to train smartly during this phase.How to maximize results outside the gym: nutrition, sleep, hydration...

This is it. The final chapter of Make Change That Lasts, and it’s the most important one. Why? Because this chapter completes the loop. We started this journey by talking about how our lives are shaped by invisible reliances—habits, thought patterns, and societal expectations we don’t even realize we depend on. We’ve worked through breaking free from the ones that hold us back, building resilience, and reclaiming our time, energy, and well-being. But here’s the thing—none of it matters if we ...