In this episode, we slow it down to take care of the one thing that makes everything else possible… you. Life is hectic. Maybe you've been running on fumes all week—stressed, overstimulated, burnt out, exhausted, or just feeling disconnected from your own body. Well, today’s episode is a gift to your nervous system. It’s a 6-minute guided breath reset designed to calm your stress, boost your energy, and bring you back into balance—physically, mentally, emotionally. You don’t need anythi...

In this episode, we’re diving into three of the most misunderstood and controversial strategies in the nutrition world: Cheat MealsRefeedsDiet BreaksWe’re going to break down what each one really means — no fluff, no myths — just the real science and real-life applications. We’ll explain how they work, what the research says, and how to know if you should be using them in your plan. But most importantly, we’re going to show you how to use these tools strategically — not as excuses to overeat,...

In this episode we’re throwing it back to one of our most downloaded episodes — all about unconventional longevity practices that most people overlook. We’re not just talking about working out and eating your veggies here — we’re diving into next-level strategies backed by emerging science and ancient wisdom that could help you live longer and feel better doing it. In this episode, we explore: The surprising power of grounding and earthing — and how simply connecting your bare feet to the Ear...

Last week, we kicked off a powerful conversation on sleep: how it works, why it matters, and how caffeine, alcohol, and your daily habits can make or break your rest. But there’s more. A lot more. Today, we’re picking up where we left off — diving deeper into how sleep connects to your long-term brain health, emotional balance, immune function, and your overall lifespan. This is your guide to the next level of “Sleep Like a Genius.” Resources: Brain.fm App (First month Free, then 20%...

In this episode we’re diving into what I would argue is the #1 problem holding most people back from their health and fitness goals: inconsistency. Let’s be real—everybody’s started a workout routine. The vast majority of people have tried some form of fitness. But sticking with it? That's where most people fall off. And here's the truth: a subpar workout done consistently will outperform an incredible workout done inconsistently—every single time. Today, I’m giving you 10 behavior-based stra...

In this episode I want to give you a toolset that can change the way people experience you — in every room you walk into. Let me ask you something: Have you ever walked into a room and just… shrunk? You didn’t say anything yet, but it already felt like you didn’t belong — like someone else owned the space? Now flip it: Have you ever watched someone walk in — not loud, not flashy — but the energy in the room just shifted? Like everyone turned toward them without even knowing why? That’s not lu...

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...