What if the real secret to vitality, longevity, and happiness isn’t just about your workouts, your diet, or your sleep—but about your sex life?

In this sizzling episode of Vitality Lounge, host Micol Bok welcomes the unstoppable Susan Bratton, the “Intimacy Expert to Millions,” who pulls back the covers on how sexual wellness is the fourth factor in living your most vibrant life.

From her candid story of sexual dissatisfaction to teaching passionate lovemaking techniques, Susan delivers a powerful message: longevity isn’t just about a healthy body and mind—intimacy and orgasmic pleasure are essential for energy, happiness, and a long, deeply fulfilling life. You’ll learn:

• The critical role sex and intimacy play in vitality and how embracing pleasure can add years to your healthspan (and your happiness!).
• Shocking truths about supplement quality, why most nitric oxide boosters are junk, and why food-based, clean sexual vitality supplements matter for both men and women.
• Modern therapies and techniques—like GainsWave, nitric oxide, yoni massage, the “Heart Tongue Method,” and the Sex Life Bucket List—that restore sexual function and spice things up at every age.
• How couples can break out of the routine, communicate about their needs, and schedule sexy, playful “erotic playdates” that rekindle intimacy.
• Redefining male and female orgasm, plus why men and women both need variety, novelty, and specific touch techniques to keep passion alive.
• Breaking taboos: Susan shares why sexual education is so poor, how to talk about pleasure confidently, and what’s holding most people back from their best sex.

If you think sexual health is separate from your real health, prepare to have your mind (and maybe your bedroom) blown by this candid, compassionate, and empowering conversation.

EPISODE OVERVIEW (w/ timestamps):

• [00:00:01] Welcome and show introduction
• [00:00:24] Susan Bratton on her personal vitality routine
• [00:01:25] Defining vitality and all its dimensions
• [00:02:52] Susan’s background: Intimacy expert, author, educator, biohacker
• [00:05:11] The Empire State Building challenge, sexual vitality supplements, and biohacking for better sex
• [00:08:26] Why most sexual health supplements don’t work
• [00:10:29] Susan’s publishing, teaching, and the link between passionate sex and overall wellness
• [00:13:45] Susan’s transformational journey from sexual struggle to pleasure and sexual healing (and why it’s such a “wound-to-gift” story)
• [00:18:03] GainsWave therapy vs. invasive treatments
• [00:21:55] How sexual wellness conversations open doors to all aspects of health
• [00:23:47] Sex is not just intercourse: pleasure skills, kissing, touch, and “plus-up” sex education explained
• [00:26:18] Science-backed benefits of orgasm for men and women, and “wildcard” orgasmic categories
• [00:31:10] The “Manaconda,” feeling sexual vitality, and heart-connected intercourse methods
• [00:34:57] Tools, supplements, and advanced therapies for total sexual rejuvenation
• [00:39:03] How couples can rekindle intimacy, climb the “arousal ladder,” and create new erotic adventures together
• [00:43:16] The Sex Life Bucket List: bringing novel, playful curiosity back into couples’ routines
• [00:48:11] How to use Susan’s free resources (sexlifebucketlist.com, betterlover.com)
• [00:50:27] Rethinking sex education, prostate health, and closing thoughts

This episode is packed with insight, real talk, and practical wisdom for anyone ready to turn up the heat on their health, vitality, and connection for decades to come.

Listen and learn how to make sexual wellness a cornerstone of your vibrant life!

What if everything you’ve ever learned about success, motivation, and even healing is keeping you stuck in a cycle of burnout and unfulfillment?

In this illuminating episode of The Vitality Lounge, hosts Micol Bok and Sandra Tru invite you to radically rethink vitality—not as something you earn by pushing harder, but as your natural state when you reconnect with your body, your “soul set,” and the rhythms of nature itself.

This week’s guest, Sandra Tru—a somatic guide, voice alchemist, and former hustle addict—pulls back the curtain on her journey from overworked New Yorker to empowered creator, sharing the deep, often overlooked practices that bring true fulfillment and purpose. Forget just “mantra magic” or vision boards; Sandra reveals the necessity of embodiment, somatic release, and unlearning widespread cultural habits that sabotage our wellbeing.

Key Highlights & Takeaways:

• Discover why even high-achievers with “all the right habits” can’t find fulfillment—and the most overlooked question to ask yourself about what you’re truly seeking.
• Hear Sandra’s insights on the addictive nature of overwork, and how aligning with seasons, nature, and your own cycles can help you reclaim energy and pleasure in everyday life.
• Dig into the revolutionary “soul set” method Sandra created—going far beyond mindset or manifestation to help you center in deep self-awareness and real, measurable change.
• Understand why language shapes your destiny, and the subtle victimhood traps that keep you from living as a conscious creator—even in something as simple as how you decline an invitation or say you “have to” do something.
• Get practical somatic rituals and daily shifts you can start now to move stuck energy, reignite your joy, and finally honor your body’s inner wisdom.
• Rapid-fire fun: Sandra’s essential morning routine, her transformative reading list, and the surprising power of nature as a healing force.

If you’re tired of “doing all the things” and still feeling empty, this is the episode to reboot your vision of what vitality really means—and start living with energy, presence, self-trust, and genuine joy.

Episode Overview with Timestamps:

00:00 – Welcome and introduction to the concept of vitality01:10 – Sandra’s backstory: from actor and yoga teacher to somatic guide03:00 – The dark side of hustle culture and the burnout cycle04:30 – How aligning with natural rhythms heals and charges us06:00 – Why ambition alone isn’t enough—and the cost of outcome-based living soul set” system explained14:20 – The cultural shift toward blending achievement with consciousness17:03 – How to measure fulfillment—and what true gratitude actually looks like21:18 – Somatic practices 101: moving emotion and energy through the body25:07 – The link between physical action and inner transformation30:27 – Language as a tool of empowerment or victimhood36:55 – Sandra’s non-negotiables, favorite books, and connection to nature40:01 – Her top advice for living a vibrant, self-authored life41:19 – Where to find Sandra and how to work with her

Ready to trade running on empty for a life of real vitality? Listen in and rediscover what it means to truly come alive.

What if hitting rock bottom—mentally, physically, and spiritually—was actually your wake-up call to the vibrant, purpose-filled life you’re meant for?

In this powerful episode of The Vitality Lounge, host Micol Bok sits down with the radiant Melissa Lori: former Playboy model turned hypnotist, Reiki master, and sensuality mentor. Melissa pulls back the curtain on her extraordinary journey from the glamour of the modeling world to the depths of depression and back up again, this time as a divine feminine healer helping others rediscover their spark.

Melissa reveals the often uncomfortable truths society sweeps under the rug—like losing 30,000 Instagram followers when she decided to live authentically, her experience balancing sensuality with spirituality, and her deep dives into plant medicine, Kabbalah, and radical embodiment. She shares potent insights on breaking free from victim mentality, how energy healing works, embracing all sides of ourselves (even the ones judged by others), and why both women and men are seeking spiritual transformation today.

Key highlights include:

• Melissa’s shocking transformation from hitting “rock bottom” with suicidal thoughts to becoming her own healer
• Why she lost tens of thousands of followers—and why she wouldn’t go back
• The 1% rule: how we really only see a fraction of ourselves and others, and why compassion matters
• Demystifying Reiki, plant medicine, and Kabbalah for true vitality and healing
• Why pleasure, dance, and sensuality are vital to the feminine journey—and how to reclaim them
• The surprising number of men now seeking spiritual healing and how Melissa holds space for both genders
• Her radical life overhaul that combined going vegan, celibate, and off all medication with plant medicine retreats
• The one motto that snapped her out of victimhood and can transform your life too

Ready to create your own reality and step into your fullest vitality? This episode will inspire you to embrace every part of your journey—no matter how unconventional—and remind you that real transformation happens from within.

Episode Overview & Timestamps

• 00:00 – Introduction to Melissa Lori and her journey
• 01:06 – Melissa’s definition of vitality and living with passion
• 02:39 – Her background: from modeling to spiritual awakening
• 04:29 – Struggles with mental health, depression, and hitting rock bottom
• 05:24 – Key mentors and thought leaders who inspired her healing
• 08:17 – Social media transformation and losing her “old” followers
• 10:52 – Evolving past limiting patterns and how to break the loop
• 12:09 – Radical changes: going vegan, celibate, and off meds
• 15:27 – Facing fears and breaking free from the comfort zone
• 16:12 – What Reiki and plant medicine really are (and why they work)
• 21:12 – How trauma manifests energetically before physical illness
• 22:03 – What is Kabbalah and why does it matter?
• 24:57 – Learning the lesson: the real reason behind every challenge
• 28:16 – Reclaiming sensuality and the power of dance and self-expression
• 31:40 – Supporting both men and women on their healing journey
• 34:52 – Melissa’s view of the future of healing and her goals
• 39:43 – Dealing with stigma and societal expectations
• 40:11 – The biggest lesson: “We create our own reality”
• 41:09 – Where to learn more and connect with Melissa Lori

Tune in for this transformative conversation that might just spark your own melamorphosis!

Make sure to check out GAINSWave™ —> gainswave.com/?utm_source=youtube&utm_medium=channel&utm_cam

What if your declining energy, lower libido, or even erectile dysfunction isn’t just a “normal” part of aging—but an urgent warning from your body about a much bigger health issue?

In this eye-opening episode of The Vitality Lounge, host Micol Bok sits down with renowned compounding pharmacist and men’s health authority Greg McKetrick for a conversation that peels back the curtain on what “vitality” really means for men—and why “one-size-fits-all” medicine could be holding you back from living your most vibrant life. From shocking connections between sexual performance and cardiovascular risk, to the silent crisis of men in their 20s and 30s experiencing issues once reserved for those twice their age, Greg shares expert insights from his 30-plus years on the front lines of personalized medicine.

Key Highlights:

• The untold dangers hidden within your prescription bottle—and why compounding pharmacies may hold the missing answer for your stubborn symptoms.
• Why erectile dysfunction often signals far more than a bedroom issue, serving as an early warning for potentially life-threatening heart disease.
• The truth about testosterone clinics, why supplementation isn’t always the answer, and what men truly need for peak performance at any age.
• How lifestyle, nutrition, and innovative therapies (like nitric oxide support and acoustic wave therapy) can radically transform not just sexual health, but total body vitality.
• Practical, actionable guidance for men in their 30s, 40s, and beyond who want to prevent problems before they start—and the simple, foundational habits that create lasting change.
• How to take your first step toward personalized, root-cause health—whether you’re struggling right now or striving for prevention.

Plus: Greg reveals why he prefers to call himself an “anti-medicine” pharmacist, the real impact of stress and modern life on men’s health, and his empowering motto to help you “live harder” and never go gentle into that good night.

If you’re ready to reclaim your energy, performance, and joy—or support a man you love—this episode will challenge your assumptions, arm you with powerful knowledge, and show you where to turn for real change.

Episode Overview:

• [00:00] Welcome & Introduction: Defining Vitality
• [00:03] Greg’s Journey: From Traditional Pharmacy to Compounding Pioneer
• [00:06] Compounding vs. Conventional Medicine: Why Personalization Matters
• [00:12] Men’s Health, Hormones & Sexual Wellness: Testosterone Myths and Real Solutions
• [00:16] Lifestyle, Prevention & the Age Shift in Men’s Health Problems
• [00:23] Root Causes, Nitric Oxide & The New Science of Circulation
• [00:29] Choosing the Right Supplements: Nitric Oxide Demystified
• [00:32] Foundational Habits: Diet, Exercise & Sleep
• [00:34] The Power of New Therapies: Peptides, Acoustic Wave, and More
• [00:41] “Live Harder”: Greg’s Life-Changing Motto & Final Advice
• [00:46] Resources & How to Reach Greg

Don’t miss out on this dynamic, information-packed conversation—press play and take your first step toward unlocking true vitality!

👉 Learn more and find a certified GAINSWave provider: ⁠gainswave.com/?utm_source=youtube&utm_medium=channel&utm_campaign=vitality_lounge⁠

What if the secret to a truly vibrant life isn’t found in a wellness routine—but in the way you have everyday conversations?

In this powerful episode of The Vitality Lounge, host Micol Bok welcomes Lou Diamond, connecting and communication expert, bestselling author, and host of the Thrive Loud podcast, to challenge what you think you know about vitality. Lou shares how the “fuel” for vitality is ignited not just by passion and purpose, but by the quality of your connections—and reveals the shocking truth that most of us aren’t having REAL conversations at all.

Key Highlights:

• The Real Meaning of Vitality: Lou redefines vitality as the energy that comes when purpose, passion, and connection “click” together, fueling every aspect of life and work.
• Are We Losing the Art of Conversation? From the impact of technology and remote work to the “loneliness epidemic,” Lou spotlights why meaningful conversations are becoming rare—and why this is a crisis for our well-being.
• The Speakeasy Methodology: Learn Lou’s unique approach to connecting through conversation, the importance of listening, and how being truly present can transform every interaction.
• Actionable Conversation Tips: Whether you feel socially awkward or want to deepen your relationships, Lou shares real-world steps on how to introduce yourself, ask better questions, and make every conversation count.
• "Be Brief, Be Bright, Be Gone": Discover Lou’s personal motto for life and communication—plus an unforgettable story about how saying hello can make all the difference.

If you’re ready to unlock a more energized, impactful life by mastering daily connection, this episode is your go-to guide.

Episode Overview (Timestamps):

• [00:00:01] Intro and what “vitality” really means
• [00:02:38] Lou’s journey to becoming a connection expert
• [00:04:22] Why every meaningful connection starts with a conversation
• [00:07:25] The digital age and the decline of real conversation
• [00:09:23] The dangers of loneliness and workplace disconnection
• [00:11:38] How podcasting and deep conversations foster connection
• [00:14:42] The critical role of listening and being present
• [00:16:40] Who should you focus on in a conversation—and why
• [00:19:43] Easy steps for better, more meaningful conversations
• [00:23:53] The secret currency of connection: helping others
• [00:25:04] Lou’s motto: Be brief, be bright, be gone
• [00:26:52] Where to find Lou and closing thoughts

Subscribe now to The Vitality Lounge to never miss an episode that could light up your life—one conversation at a time!

👉 Learn more and find a certified GAINSWave provider: ⁠gainswave.com/?utm_source=youtube&utm_medium=channel&utm_campaign=vitality_lounge⁠

What if the real key to living pain-free and vibrant isn’t found in a gym or a doctor’s office—but right beneath your skin?

In this episode of The Vitality Lounge, host Micol Bok sits down with renowned educator, researcher, and creator of the MELT Method, Sue Hitzmann, for a mind-blowing conversation that just might change the way you think about health, fitness, and self-care. Sue reveals the “missing link” in pain-free living: fascia, the body’s largest sensory organ that most of us have never heard of, but which could hold the secret to resilience, longevity, and vitality at any age.

Together, Michele and Sue break down the science and practical steps behind the MELT Method, showing how gentle techniques, mindful movement, and somatic awareness can transform not just chronic pain and injury, but also stress, energy, and emotional well-being. Sue opens up about her own battle with debilitating pain at the peak of her fitness career, and how it led her to question everything the fitness industry teaches (hint: that treadmill might not be doing you any favors in the long-term). From hydration and lymphatic flow to why you should pay more attention to your feet, this episode is packed with actionable insights and empowering advice for anyone wanting to take their health into their own hands—literally.

Key Highlights:

• Sue’s powerful definition of vitality and why “feeling youthful” has nothing to do with age
• What fascia really is, why it matters, and its surprising role in pain, aging, and healing
• How Sue developed the MELT Method from scratch—and why self-care is the best healthcare
• Practical tools you can start at home (in just 10 minutes a day!) to boost recovery, prevent pain, and restore balance
• Why common fitness routines might be setting you up for future injuries—and how to do better
• The science behind fluid flow, stress regulation, and how fascia connects our mind, body, and even emotions
• Red light therapy, tree hugging, and the importance of belief in wellness choices

Ready to play the long game for your health and vitality? This episode is your new starting line.

Connect with Sue Hitzmann & Melt Method on Instagram:

@meltmethod 

@suehitzmann

And on YouTube:

@MELTmethod

@AnatomicalGangsterPodcast

👉 Learn more and find a certified GAINSWave provider: 

gainswave.com/?utm_source=youtube&utm_medium=channel&utm_campaign=vitality_lounge

—— Episode Timestamps:

00:01 – Welcome & Introduction

00:25 – What Does Vitality Mean?

03:04 – The MELT Method Explained

05:04 – The Basics of Fascia

07:36 – Combining Mindful Awareness & Touch

08:44 – The Four Rs of the MELT Method

10:11 – MELT for All Ages & Lifestyles

12:25 – Fitness Myths & Realities

14:12 – Pain, Injury & Self-Discovery

17:03 – Three Systems Vital for Longevity

19:35 – How to Start MELT at Home

22:25 – Accessibility & New Innovations

25:14 – Fascia, Qi & Ancient Wisdom

26:37 – Sue’s Personal Story: From Pain to Purpose

31:56 – Final Insights & Rapid-Fire Questions

33:34 – Closing & Resources

Tune in to start your journey toward feeling better, moving better, and living with more vitality—today!

What if the secret to an extraordinary life isn’t about playing it safe—but about betting everything you have on your passion, even if it means sleeping on the floor with a smile?

In this electrifying episode of The Vitality Lounge, host Micol Bok sits down with the unstoppable Wizzmer—a Venezuelan-born, Miami-based Latin Grammy nominee whose life and music break every mold. From growing up in a family of 14 siblings and a chaotic, creative legacy, to traveling the world with nothing but a Venezuelan cuatro in hand, Wizzmer shares how he turned music from a family inheritance into a non-negotiable calling.

Tune in to discover:

• How sleeping on the floor became a source of joy on the road to his dreams
• Why rejecting the “victim mentality” led Wizzmer from street performances to the Latin Grammys
• The power (and necessity) of healthy selfishness when it comes to happiness and relationships
• Hard truths about handling setbacks, from stolen instruments to failed performances
• How Wizzmer and his wife made a pact: They’d tie the knot only if he got a Latin Grammy nomination—and what happened next
• What vitality means when life pushes you to choose action over fear, and to never take anything personally

Wizzmer’s candid wisdom, infectious optimism, and inspiring stories will challenge you to rethink what’s possible when you refuse to play small and make your passion your only option.

Episode Overview

• [00:00:22] Meet Wizzmer: From Venezuela to Miami, fueled by music and passion
• [00:02:04] Family, chaos, and the first taste of music
• [00:05:07] Traveling the world with a cuatro—tradition meets innovation
• [00:09:29] Making passion the only option: From street gigs to business
• [00:17:26] The domino effect: Life as a game, owning your cards
• [00:21:03] Hardships, gratitude, and mental resilience
• [00:24:48] Selfishness vs. happiness? Choosing fulfillment first
• [00:28:00] Love, boundaries, and marrying for a Grammy
• [00:34:01] Lightning round: Favorite jams, panic moments, and life mottos

Ready to unlock the keys to your own vitality? Hit play and join the conversation!

What if the “red flag” you’re most worried about in dating is actually the sign you’re on the right track to finding love?

In this episode of The Vitality Lounge, host Micol Bok sits down with Lauren Hunter—feminine energy mentor, polarity expert, and founder of an elite dating service for high-performing men—to uncover the truth about masculine and feminine energy, how to reclaim your authenticity in modern relationships, and why the quest for “perfect partnership” often starts with turning inward.

Episode Highlights:

• Lauren’s deeply personal journey from losing herself in a high-achieving relationship to rediscovering her radiance—and how a single, spontaneous tattoo at 17 became a lifelong symbol of vitality.
• The non-gendered truth behind masculine and feminine energy: why both exist in all of us, and how true harmony is found by embracing and balancing both sides.
• The surprising green flags in dating successful, driven men (yes, even the ones you might see as “red”).
• A game-changing visual analogy (the “circle and square”) that will shift how you see yourself—and your partner—forever.
• The misunderstood role of polarity in relationships: why push-and-pull doesn’t have to mean drama, and how to stay whole while inviting deeper intimacy.
• Practical strategies for overcoming fear, people-pleasing, and resentment—plus the “secret weapon” of curiosity in both self-discovery and communication.
• Why authentic communication and self-awareness are more vital than ever in the modern dating landscape—and exactly how Lauren’s programs help women and men get there.

Ready to transform how you date, love, and live? Tune in to hear Lauren’s wisdom—and maybe even feel a little more radiant yourself. Don’t forget to subscribe, share, and let us know what action you’re taking from this episode!

Follow Lauren on Instagram (@laurenohunter) for more insights and to learn about Quietly Becoming and Founders and Love.

And make sure to browse Vitality Lounge for past and future transformative episodes.

Timestamped Overview

00:00 Balancing Masculine and Feminine Energies

03:35 Masculine and Feminine Roles Discussed

09:08 Dating an Entrepreneur: Personal Insights

12:43 Unspoken Dating Expectations

13:55 Matchmaking Insights and Relationship Tips

17:58 Rejecting Surface-Level Persona

20:34 Journey to Self-Love

26:32 Shape of Relationship Dynamics

29:30 "Polarity: Feeling Safe in Attraction"

33:01 Trust and Support in Partnerships

35:06 Balancing Success with Femininity

38:56 "Authenticity Over Performance in Dating"

41:56 Building Identity for Relationship Success

45:50 Salsa: Dance of Expression & Trust

47:50 "Vitality Lounge Podcast Promo"

What if the secret to vitality isn’t just diet or exercise—but the way you wash your dishes, touch another human, or even move your body?

In this transformative episode of The Vitality Lounge, host Micol Bok sits down with Jason Henry—a bodyworker, tantra practitioner, and expert in the healing power of touch and presence. Drawing from decades of experience and his own powerful personal journey, Jason unveils how vitality is not only a physical state but a spiritual and emotional one, accessible through mindful presence, sensuality, and even the most ordinary daily activities.

Key Highlights:

• Redefining Vitality: Jason shares his belief that true vitality is about being grounded in the present moment, not just buzzing with “life energy.”
• The Power of Touch: Discover why touch is as essential for humans as it is for animals—and how it can be a direct gateway to healing and transformation.
• Tantra Demystified: Forget the myths. Jason reveals tantra as a form of meditation that can turn even mundane chores into practices of presence and joy.
• Healing Trauma Through Sensuality: Hear moving stories, including a survivor who found liberation from shame and reclaimed her body and her life.
• Practical Guidance: Jason and Micol discuss actionable ways for both individuals and couples to reconnect with themselves and each other, from solo meditative practices to new approaches to intimacy and trust.

Whether you’re a tantra novice or simply seeking a more vibrant, alive life, this episode is packed with inspiration and practical wisdom. Ready to unlock your own vitality? Listen in and join the journey—then share with us what practices you’re bringing into your own daily life!

Don’t forget: Subscribe to The Vitality Lounge for more conversations that move you, and check the show notes for resources and links to get started with bodywork, meditation, and tantra in your community.

Timestamped Overview

00:00 Judo and Meditation Journey

04:45 Healing from Inside Out

07:20 "Building Trust Through Safe Exploration"

11:43 Tantra: Meditation Beyond Earthly Desires

15:58 The Power of Touch

18:30 Massage Modalities: Strategy Over Touch

20:28 "Continuous Touch in Bodywork Modalities"

24:06 Energizing Activities for Vitality

28:13 Stagnation in Long-Term Relationships

31:30 Path to Orgasmic Connection

33:27 Unveiling Scars and Finding Freedom

38:59 Surviving Abuse and Stigma

42:02 "Embrace Authenticity and Self-Living"

43:19 "Vitality Lounge Podcast Promo"

What if pushing your body to the limit in the name of fitness is actually aging you faster and stealing your vitality?

In this eye-opening episode of the Vitality Lounge, host Micol Bok sits down with Brad Kearns—former world-class triathlete, bestselling author, and health expert—for a conversation that shatters some of society’s most persistent beliefs about health, performance, and longevity.

Key Highlights:

• The Dark Side of Endurance Sports: Brad reveals how his years as a pro triathlete may have aged his body beyond his years, exposing the underappreciated risks of overtraining—even in pursuit of peak fitness.
• Redefining Vitality: Discover why vitality isn’t just about boundless energy, but about balance, restoration, and the ability to bounce back—mentally, emotionally, and physically.
• Sleep, Recovery & Downtime: Learn why sleep and true downtime are the cornerstones of Brad’s health philosophy, plus actionable tips to finally prioritize real rest in the digital age.
• Routines that Build Resilience: Brad shares his powerful (and simple) morning movement routine that anyone can use, regardless of fitness level, to lay the foundation for a vibrant day.
• Taming the ‘Reactive Brain’: You’ll be shocked by how most people start their day—and why you should reclaim those first moments for yourself instead of your phone.
• Micro-Workouts & Daily Movement: Brad busts the myth that you need hours at the gym; even a handful of squats at your desk can transform your health, no matter how busy you are.
• Vitality Beyond the Body: The discussion moves beyond physical fitness into relationships, mindset, and how to “clean up your act”—whether that means your diet, your thoughts, or your emotional habits.

Put It Into Action:

Wondering how to apply these insights to your own life? Start here:

• Audit Your Evenings: Tonight, pick one hour before bed to disconnect from screens and try a calming (not stimulating) activity to set yourself up for quality sleep.
• Try Brad’s Morning Routine: Set aside just five minutes tomorrow morning for a simple movement sequence before your phone even leaves the nightstand.
• Micro-Workout Challenge: Next time you find yourself sitting for 30+ minutes, stand up and knock out 10 squats, lunges, or even some marching in place—you’ll be amazed how quickly this stacks up.
• Declutter Your Diet: Today, toss one junk food item from your kitchen and make your next grocery run a “perimeter-only” trip (produce, proteins, healthy fats).
• Relationship Reboot: Challenge yourself to show up with more patience and authenticity in your closest relationship—maybe share one honest (but kind) truth that you’d normally hold back.
• Join the Conversation: Check out Brad’s B Rad Podcast and get even more resources on building a life of lasting vitality by visiting BradKearns.com or his new book website, borntowalkbook.com.

This episode isn’t just a wake-up call—it’s a toolkit for reclaiming your energy, your health, and your joy at every age. Subscribe, share, and start making vitality your daily reality!

Timestamped Overview

00:00 Triathlon: Finding Daily Motivation

03:48 "Strategic Balance in Sports"

08:15 Flexible Cardio Training Benefits

11:46 "Prioritizing Sleep Amid Digital Overload"

14:54 High-Stimulation Entertainment Hinders Sleep

18:15 Simple Steps to Improve Well-being

21:57 Morning Movement Routine Boosts Energy

27:28 "Embrace Deep Work for Success"

29:51 Balanced Social Media Use

33:35 Resisting Lifestyle-Induced Aging

38:20 "Micro Workouts Beat Sedentary Life"

40:47 "Embrace Micro-Movements for Health"

43:34 Building Resilience for Life's Ups and Downs

49:01 Prioritizing Harmony in Relationships

51:14 "Vitality Lounge & Born to Walk"

53:22 "Vitality Lounge Podcast Promo"

What if the one thing holding you back from a life of vitality is simpler than you think?

In this captivating episode of Vitality Lounge host Micol Bok sits down with AleMor, the three-time Latin Grammy nominee and Grammy Award-nominated singer-songwriter whose soul is as radiant as her music. Prepare to be inspired and perhaps even challenged as AleMor unpacks what true vitality means—a message that might upend your beliefs about health, success, and self-expression.

Key Highlights:

• Redefining Vitality: AleMor shares her intimate and accessible approach to feeling alive, from adding coconut oil to her coffee to soaking up the sun and boxing—a reminder that vitality looks different for everyone and doesn’t have to be complicated.
• The Healing Power of Music: Learn how AleMor sees music and art as “invisible medicine,” not only for creating connection and release within herself, but as a healing tool shared with thousands—sometimes even helping her listeners grieve, heal, and transform relationships.
• The Balance of Giving and Receiving: Hear the story behind AleMor’s new single “Dar Idar” and her philosophy on generosity, inspired by both Mother Earth and the collaborative spirit she thinks should drive the arts.
• Partnership and Individuality: AleMor opens up about her artistic and life partnership with her husband Wiz—how prioritizing both music and personal individuality has helped their relationship not just survive, but thrive.
• Permission to Ask for Help: The most practical advice AleMor offers is deceptively simple: ask for help when you need it. She recounts personal stories showing how vulnerability and openness have led to her most meaningful relationships and growth.

Follow-Up:

Ready to put these lessons into action? Try one small shift toward your own definition of vitality this week. Share your journey with #VitalityLounge, check out AleMor’s new music (search “AleMor” on your favorite platform or @alemormusic on social), and let us know what “invisible medicine” works for you!

Listen now to experience AleMor’s soulful trumpet surprise and discover how music—and a little bit of sunlight—might be all the medicine you need.

Timestamped Overview

00:00 Innate Musical Passion

03:43 Music: Invisible Medicine

07:57 Music That Heals Relationships

11:57 Exploring Vitality and Mindfulness

16:32 "Unapologetic Singing Energy"

17:25 Music: A Shared Lifestyle Partnership

22:24 Self-Alignment Attracts Positive Change

24:13 "Seeking Silence for Reflection"

27:20 Pre-Performance Meditation Impact

32:29 "Art as Selfless Giving"

33:30 Evolving as Songwriter and Musician

37:27 "Alemor: Find My Music"

What if everything you’ve been taught about staying healthy is actually what’s making you sick?

In this eye-opening premiere episode of the Vitality Lounge podcast, host Micol Bok sits down with wellness entrepreneur and visionary, Sam Tejada—the founder of Liquivida and trailblazer in the preventative health movement. Together, they tackle some of the most uncomfortable, yet essential questions about healthcare, vitality, and what it truly means to take charge of your long-term wellness.

Key Highlights from the Episode:

• Rethinking Vitality: Sam breaks down vitality into three core pillars—mind, body, and spirit—and reveals how his practical routine evolved from extreme bodybuilding in his 20s to a more holistic, preventative approach that prioritizes longevity, mental sharpness, and spiritual balance.
• The Real Difference Between Prevention and Early Detection: Learn why early detection—even though important—still isn't true prevention, and the specific steps Sam recommends for proactively taking ownership of your health.
• Actionable Tools for Everyone: Discover how simple tools like comprehensive bloodwork, body composition analysis, wearables (think Oura rings and Apple Watches), and even basic at-home tests can empower anyone, anywhere, to understand their health like never before.
• Food, Toxins, and the Broken Healthcare System: Sam shares bold insights from his years as a firefighter and functional medicine insider—detailing how modern medicine too often treats symptoms instead of root causes, and how food quality and hidden toxins are silently undermining our vitality.
• Changing the Future of Healthcare: Hear about the “Make America Healthy Again” movement, shifting attitudes among younger doctors, and the cutting-edge conferences where prevention-based care is quickly going mainstream.
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Ready to claim the vibrant, energetic life you deserve? Tune in now, subscribe, and join a growing movement of listeners daring to ask the uncomfortable questions—and get real, actionable answers.

Resources & Next Steps:

• Visit ⁠Liquivida.com to learn more about Sam’s company.
• Listen to more episodes of the Vitality Lounge for expert interviews and vital health strategies.
• Check out Sam’s books, including “How to Win in Modern Wellness” and his upcoming “Your Wellness Data.”
• Follow Sam on Instagram at @sammy_tejada for more wellness tips and insights.
• Stay tuned for info on the VIBE Conference and the Make America Healthy Again movement!

Subscribe to the Vitality Lounge wherever you get your podcasts so you never miss an episode. Your health journey starts here.

Timestamped Overview

00:00 Body and Spirit Essentials

03:23 Evolving Fitness Routines Over Time

08:10 Nutritional Education for Body Health

09:45 Work Habits Impact Health

15:28 Firefighter's Side Gig: Liquid Vita

16:38 Spa-Clinic Business Strategy Pitch

20:37 Medication Management Challenges in Emergencies

22:59 "Make America Healthy Again" Movement

26:05 "Young Doctors Embrace Progressive Practices"

28:52 "Health Insights Through Podcasts"

32:20 Modern Wellness: A Winning Guide

In this inaugural episode of The Vitality Lounge, host Micol Bok invites you into an unfiltered exploration of what it really means to feel alive.

Forget typical wellness clichés: this podcast is about presence over perfection, pleasure as sacred, and embracing the raw, messy, and powerful journey of being human.

Key Highlights:

• Redefining Vitality: Micol shares why vitality is so much more than appearance or longevity—it's about connection to ourselves, others, and all of life.
• Unspoken Truths: Discover why discussing sexual wellness, intimacy, and healing is vital for real growth—topics often left out of mainstream wellness talk.
• From Shadow to Light: Listen to stories of transformation: people who’ve danced through pain, faced their darkest moments, and come out more authentic and embodied than ever before.
• Personal Insights: Micol offers her own journey—growing up half Italian, half German, and navigating the balance between pain, power, and deep self-trust.

Join The Vitality Lounge community—powered by GAINSWave™—and be ready to let go of old definitions. Here, you’ll find real conversations, real people, and a new way to think about what it means to thrive. Subscribe, reflect, and get ready—it’s about to get real!