Chasing Energy

Send us Fan MailJoin 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 background03:00 – What is NAD and why does it matter?07:00 – NAD for cancer recovery & brain health12:00 – Subcutaneous NAD injections & dosing18:00 – NAD for athletes and energy22:00 – Health span vs. lifespan27:00 – Combining NAD with other longevity strategies32:00 – Managing side effects & practical tips36:00 – How to get started with NAD therapyInstagramhttps://sproutspout.com/

Send us Fan MailCraving 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 TakeawaysSugar 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/CEInstagramhttps://sproutspout.com/

Send us Fan MailPramoda 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 Taphttps://sproutspout.com/Use code 'CE' @ Checkout for 10% off your purchaseThe Red Light therapy we discuss can be found hereIn 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 Attention00:27 Welcome to Episode 5400:58 Setting Nutritional Goals01:05 The Sprouts Bout Ad01:59 Guest Introduction and Life-Changing Event04:39 Seven Steps to Setting Goals05:28 Intrinsic Goals and Their Importance12:01 Creating Before Reacting13:39 Defining Milestones and Avoiding Ambiguity15:50 Bounce Back from Setbacks17:41 Quitting Strategically20:14 Enjoying the Journey21:34 Conclusion and Contact InformationInstagramhttps://sproutspout.com/

Send us Fan MailMastering Procrastination and Cultural Adaptation with Scott AllenPRESENTED BY Sprout Spout: Your Gateway to Superfoods on Taphttps://sproutspout.com/Use code 'CE' @ Checkout for 10% off your purchaseThe Red Light therapy we discuss can be found hereScotts Linktree @ScottAllanBooks | LinktreeIn 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 Labels01:22 Introducing Scott Allen04:30 The Power of Small Wins08:00 Cultural Adaptation and Work Ethic13:19 Procrastination Across Cultures15:20 Embracing Imposter Syndrome18:13 Navigating TikTok Addiction19:19 Procrastination Hacks20:44 Fitness and Accountability21:40 Healthy Eating Habits23:24 Corporate Culture and Health24:40 Pursuing Personal Growth26:16 Maintaining Daily Routines30:10 Transitioning and Self-Care31:48 Final Thoughts and ResourcesInstagramhttps://sproutspout.com/

Send us Fan MailChasing Energy: Boosting Health through Mindset, Nutrition, and Training with Alex NeistPRESENTED BY Sprout Spout: Your Gateway to Superfoods on Taphttps://sproutspout.com/Use code 'CE' @ Checkout for 10% off your purchaseThe Red Light therapy we discuss can be found hereIn 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 Purpose00:58 Introduction to the Guest: Alex, Founder of Hostage Tape03:27 The Importance of Sleep and Overcoming Challenges08:08 Daily Routine and Fitness Insights12:08 Diet and Nutrition Strategies21:36 The Core of Stoicism: Controlling Reactions25:29 Navigating Difficult Conversations with Chris Voss27:45 Balancing Critique and Affirmation in Relationships30:22 Scaling Business with Traction33:14 The Success of Hostage Tape39:55 Future Plans and Retail Expansion41:08 Final Thoughts and GratitudeAlex's Webpagehttps://hostagetape.com/Alex's IGAlex Neist (@alexneist) • Instagram photos and videosInstagramhttps://sproutspout.com/

Send us Fan MailSustainable Fitness STRATEGIES for Women Over 40PRESENTED BY Sprout Spout: Your Gateway to Superfoods on Tap https://sproutspout.com/Use code 'CE' @ Checkout for 10% off your purchaseIn 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 Fitness00:29 Reflecting on Long-Term Health00:44 The Importance of Consistency in Fitness02:58 Promoting Sustainable Fat Loss07:13 Perimenopause: Adjusting Diet and Exercise10:14 Active Recovery and Additional Tips14:21 Building a Consistent Fitness Routine18:48 Mindset and Motivation for Fitness25:02 Conclusion: Setting Yourself Up for Aging BetterInstagramhttps://sproutspout.com/

Send us Fan MailYou 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-EnergyReady 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 videosIn 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 5000:04 Challenges of Sprouting at Home01:00 Podcast Updates and Listener Engagement01:47 Interview with Jake: Health and Wellness03:55 Sprouting Experiences and Insights07:07 The Benefits of Broccoli and Mung Bean Sprouts12:30 Nutritional Insights and Health Benefits22:08 Understanding CBD Absorption23:14 The Benefits of Ashwagandha25:21 Exploring Fenugreek Sprouts30:17 Challenges in Sprouting and Commercialization35:00 The Importance of Homegrown Food37:49 Cultural Differences in Meal Preparation40:30 Sprouting Tips and Final ThoughtsInstagramhttps://sproutspout.com/

Send us Fan MailRenewed Commitment: The Return and Evolution of 'Chasing Energy'Check out the Sprout Spouthttps://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 Explanation00:51 Reasons for Returning to Podcasting03:00 New Approach to Podcasting04:31 Current Projects and Updates05:40 The Sprout Spout Journey07:44 Hero's Journey and Personal Growth11:38 Conclusion and Call to ActionInstagramhttps://sproutspout.com/

Send us Fan MailThank you for Subscribing to the Podcast and newsletter using the link belowHome - Chasing EnergyChelsie WardThe journey towards health starts with a good attitudeHow people often miss the boat on GUT healthPlugging a hole with someone else’s solutionBe systematicVs copy a paste a segment or solutionE.g. Using probiotics can worsen some issuesIf you are going to do a detox, ensure that your drainage systems are openCheksie’s removal process for inflammationStage 1 - Remove these from your dietGrainMilkSUGAR!Stage 2 - Proteolytic enzymesAttack InflammationAmazon.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 & HouseholdPathogen PurgeBiofilm BreakdownA Binder (E.g. Bentonite Clay)Gut bugs live off certain foodsWhole foods diet will help drive cravings for healthy foodsCraving dessert may be a sign that your meals are not well balancedChelsie’s top 3 supplementsMedical foods - Custom Protein shakes“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”Stomach acid developers - Hydrochloric AcidBeatine HCLAmazon.com: Nutricost Betaine HCl + Pepsin 790mg, 240 Capsules - Gluten Free & Non-GMO : Health & HouseholdIdeally Mid Meal w/the largest mealReshi mushrooms!!Chelsie claims it ended her coffee refluxYou can take the spores if you prefer it separate from Studies on reishiReishi — Health benefits, dosage, safety, side-effects, and more | Supplements - ExamineInstagramhttps://sproutspout.com/

Send us Fan MailPlease leave a Review and Subscribe!!!The Website / Newsletter https://chasing.energy/Better part of a decade of IFWith any injury ive suffered, ive tried to put a positive spin / implementation on itOr at least just ensure I learn somethingHow I startedPro’s of  IF running…Almost Never needing to fuel prior to a runGreat way to lose some weight of stay leanRarely suffered from any type of blood sugar issue and generally avoided spikes Some would argue insulin resistance is disproportionate to distance runners who focused on simple carbs, I have not seen data on thisCredit to UCAN - sonoma 50 milerMore time in AMAutophagyConsI would not recommend combining IF with Low Carb for endurance athletesWhen it made sense to fuel prior to an event I couldnt risk itMy stomach was just not ready Reflux issues - seemed to be greatly exacerbated by runningSome combo of the jostling motion?If I had to guess some part of this was due to the amount of fat in my dietCoffee didn’t help, Simple Sugar intake during events has haunted meMissing out on speed and muscle gainsFor managing my life now, It works well…. Mostly…Peter attia “It will take you between 1 - 2 years to adapt”I never sweat about # of hours anymoreMy # of hours awake impacts my appetiteIf i wake up / get up around 4:30, I’m generally hungry between 9 - 10 amIf I am going to lift hard after 10am I’ll generally have a light breakfast priorI rarely wait till I’m famished to begin eatingMostly I’m drawn to food when I’m a bit bored.  Having basic rules helpsI try to focus on getting a light brunch or slightly early lunch with @ least 20 grams of proteinI generally do 2, 2 course meals a dayI call this the 2x2 approachThe Study I mentionedDoes time-restricted eating impair muscle protein synthesis?Original paperJanuary 31 2023https://examine.com/summaries/study/dGV6K9/Instagramhttps://sproutspout.com/

Send us Fan MailThe Be Do Have IGhttps://www.instagram.com/bedohavemovement/The Website with the self discovery quizhttps://www.bedohavemovement.com/startSan Diego is expensive but worth it (great weather)Jacklyn’s journey from Marketing Agency to Be Do HaveLearning via experience“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”.Jacklyn - Her main daily driver is the level of impact that she creates on peoples lives.They leverage the DISC profile for optimizing communicationThey switched from traditional goal setting towards incorporating more ‘being’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.”Personal shifts she made recentlyBeing a business ownerBeing a personal CoachBeing a creator (online marketing)Jacklyn on how her and her Dad approach their work and tasks in a way “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“The DO element is more focused on HabitsI digress on the origins of Maslow's HierarchyThe 5 star morning formulaNoPhoneDrink waterLearn somethingA Form of reflectionMeditationCan be sitting in silence or guidedEvening Routines have been impactful5 GratitudesNext Day Prep / Create the To Do list for the next dayInstagramhttps://sproutspout.com/

Send us Fan MailThank you so much for your reviews!!Fitz’s IGhttps://www.instagram.com/fitzness/Her WebsiteFitzness.com – Live Better, Live Longer with FitznessThe Audiobook we discussMy Noisy Cancer Comeback by Fitz Koehler - Audiobook - Audible.comFitz ‘Abhors’ the idea of garnering pityTop things you shouldn’t tell people with Cancer“I know someone who recently died of cancer”“When your hair grows back it may be very different”Be aggressive with offering support to someone going through cancerThe importance of practicing empathy + integrityFitz’s fingernails rotted during chemoUsing landmarks as benchmarks for your recovery.Last year I could get this far without stoppingLast month I could get this far without stoppingToday I climbed the entire hillThe 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.”Instagramhttps://sproutspout.com/

Send us Fan MailAnna’s IGhttps://www.instagram.com/annahindellpsychotherapy/Anna’s interview / article referenced https://medium.com/authority-magazine/women-in-wellness-anna-hindell-on-the-five-lifestyle-tweaks-that-will-help-support-peoples-cd9822128a67Help people connect whats going on in their bodies with what's going on in their mindsThe pro’s and perils of dealing with New YorkersConnecting with the body as the tool to come into the presentBody ScansAvg person is unaware of messages from their bodyE.g. Noticing the breathAwareness prior to changeHolding breath when under pressureE.g.’s Include a client w/ social anxiety.How can we leverage curiosityWhy do I need to be curious if I just need to know if I should stay in my job.Being curious helps you to confront your ‘inner judge’Imposter syndrome : Correlation w/social mediaBusiness decisionsI elaborate on lesions from BoundariesIt helps to leverage a sense of accountability when one feels tension with boundariesPick your friends, Love your familyMaking peace with ‘needing people’, especially those who accept us as we areThe importance of ‘candid friends’ and making important life decisionsClean out the closet before you sort it outMy 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 peopleInstagramhttps://sproutspout.com/

Send us Fan MailJustin’s Instagramhttps://www.instagram.com/justinmainaofficial/The 3 P’sJustin 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 pivotProductivity: 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 journalingMy 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 SundayYo-yo dieting for your brain - In pursuit of a ‘completed’ list of all tasks‘Feeding’ your relationship with your friendsInstagramhttps://sproutspout.com/

Send us Fan MailPlease Subscribe and Leave a Review!Episode 42: “Don’t wish it away: Embrace the turbulence & make Peace with discomfort”Our nervous system is designed to protect us. A Clear desire to get to the other side of dangerStress does not equate to dangerA podcast in and of itself Amygdala / fight or flight“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.”\Why are you getting scientific about the brain on a podcast about mindset: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.Step one:  Is there a clear and present danger?Ensure Survival!If you have  afamily…. Maybe you ensure their survival first…More applicable tools:  ‘thriving’ vs surviving (Bypass the Amygdala) Ask your self what part of your psyche is disturbed by the event Follow up with the 5 why’s -Don MessersmithProblem: One of the monuments in Washington D.C. Leverage The breakthrough principleOnce you know the foundation of a question / issue:  Walk awayAllow your subconscious to solveAsk yourself how solving the issue will lead towards a better life or at least, towards a more fulfilling tomorrowGrowth MindsetHow to Apply a GROWTH (VS Fixed) Mindset in your life TODAY - Chasing EnergycovidGave up caffeineSlept betterSigning up for a challenge that you are currently not prepared to handleKnow that there will be several learning momentsLeverage the logic of a Null Hypothesis by saying - what if I do nothing?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.Embrace the turbulence as part of the journeyRemind yourself that the light at the end of the tunnel is only a reward if there is darkness“Sunshine every day makes a dessert - zig ziglarNo dilemma / challenge means no Hero’Calm seas do not make for strong captainsReflection and adaptation are foundational to wisdomProbably one of the most neglected aspects of a crisisChance may have brought the crisis, but a fool assumes its singularityInstagramhttps://sproutspout.com/

Send us Fan MailGreg’s Websitewww.absat60.comGreg’s IGhttps://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 kitchenThe 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 haveHis 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 formGreg’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 AttiaFor 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.Instagramhttps://sproutspout.com/

Send us Fan MailMy 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.  Instagramhttps://sproutspout.com/

Send us Fan MailAcceptance 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 purposeIn 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 / symptomsGratitude: 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 characterI 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 characterWe don’t get tougher from ‘thinking' about jumping in cold waterUltimately: challenges like these will prepare me to face my inevitable death.  How can I leverage my ‘present’ constraints for a more ‘fulfilling’ futureAsk yourself with genuine curiosity:  What insights and enlightenments await me?  How can I use the 'now' for the 'then'Acknowledge, Reflect, AdaptInstagramhttps://sproutspout.com/

Send us Fan MailPriya’s Websitehttps://vfcoaching.net/blog/Priya’s IGhttps://www.instagram.com/virtual_freedom/Priya’s approach to creating ‘fast’ resultsFASTKnow what you're focused on. Awareness, Self-awareness, or metacognition. Self mastery Time Mastery. What does ‘improvement’ mean?E.g improving by 1%Bowen TherapyLight fascia manipulationWhat I found on the webBowen is a holistic technique that works on the soft connective tissue (fascia) of the body.A Bowen treatment consists of sequences of small moves, each at a specific site on the body. It can be done through light clothing.Morning routineMindset workGoals, outcomes, to-do listFollowed by workoutFrom - “The Science of Getting Rich”“Get as much done as possible without doing ‘more’ than what’s possible”Priya likes seasonality in her effortsE.g. Toning the efforts down in winterWe discuss the danish tradition of “Hygge” “ “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 characterProductivity HackDisconnect email from your phone when you are on vacation“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.”Priya doubled her whey protein in her morning berry smoothie and found it to be very beneficialTraining: Priya experimented w/Goggins style intensity and got injured.  She now focuses on HIIT style training and the quality of her training.Priya coaches a sculptor on widening his business model in a way that brings him joy.The downside of being a “Knowledge Whore”Something I struggle withInstagramhttps://sproutspout.com/

Send us Fan MailMy 'No Judgement' disclaimerThe goal - distinguish between delight and debaucheryYou need to determine what ‘you’ intend to experiencede·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 useAmazon.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.Instagramhttps://sproutspout.com/

Send us Fan MailThe website is live!!http://chasing.energyJake and Richards Websitehttps://usamedicalshop.com/Tiktok Channelhttps://www.tiktok.com/@usamedicalThe USAMedical Facebook pagehttps://www.facebook.com/groups/457463312054144Jake Defines Holistic as something that has multiple benefits to the body.E.g. Creative (supplement) vs Magnesium (holistic)Here’s the Oxford Definition of HolisticCharacterized 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’Instagramhttps://sproutspout.com/

Send us Fan MailGROWTH 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 situationsExample of Fixed Mindset: My historic approach to Math…..until I met….CalculusExample 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 BookInstagramhttps://sproutspout.com/

Send us Fan MailJames’s IGhttps://www.instagram.com/jamesoharanp/The websitehttps://gilletthealth.com/How Mindset (and Hope) Plays a Role in a Patients recoveryE.g. Leveraging Belief into the recovery processBe mindful of the parts of life that add joy to your dayMake sure its something that adds legitimate joy to your day.Placebo Effect detailsForest Bathing Benefits / Time in NatureBenefits of having an office view of the outdoorsProtecting your circadian rhythm 4-4-4 breathing to calm down for sleepFinding a training method you enjoyPickleball!!BikingJames’s Top supplementsTongkat Ali for testosterone - 200 - 800 mg per day for about 2+ weekshttps://www.amazon.com/dp/B07983JXN2?maas=maas_adg_985EBD6E8FDF2AD62D325500E22B751F_afap_abs&ref_=aa_maas&tag=maas&gclid=Cj0KCQiA1sucBhDgARIsAFoytUsH6K7_J59fYlat0vc21zMcwjBihbT-cm9bgLiNjkh_Tqc7V9hiJd0aAtMUEALw_wcBOmega 3’s -  for anti-catabolic effects (W/both DHA and EPA)Get your red blood cell test to determine your omega countHe prefers the Omega ethyl esthersCreatine MonohydrateInstagramhttps://sproutspout.com/

Send us Fan MailTag 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 temptationA 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 / distractionsInstagramhttps://sproutspout.com/

Send us Fan MailMichaela’s contact infohttps://michaelaczernekova.com/https://linktr.ee/michaelaczhttps://www.instagram.com/dr.michaela_coach/Heres the song I mentionedhttps://www.youtube.com/watch?v=aCkSr0ugTIMEmotional eating“The best learning is happening when we have discomfort”Students stressed about exams will often skip a mealHow do you associate positive emotions w/healthy foodsDo this by changing focus, words, languageStart 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 testConsider having something healthy with fiber prior to having your sweetInfused water: I HAVE been trying the parsley lemon water….  Its greatThe Elephant and the RiderFind a way to add ‘Joy’ to mealprepHer Go- To Supplements: Probiotics, Omega 3’s, ‘transfer factors’ which include colostrumI found the last one here. https://www.4life.com/11609455/product/transfer-factor-plus-tri-factor/89Tardigrade’s :Go from Zero to Hero, Need very little to survive harsh conditions, The lesson from studying them for years….. “Trust in life”Instagramhttps://sproutspout.com/

Send us Fan MailGive your expectations some grace and enable the ability to experience Joy.I'd love some feedback on the new format.  Instagramhttps://sproutspout.com/

Send us Fan MailMy Affiliate Link to purchase Mito Red Light Productshttp://www.MitoRedLight.com/discount/ii?redirect=%2F%3Fafmc%3DiiScott had a successful career in corporate financeHe was always health conscious / a bio hackerWhat time should you turn off all the tech?Why I now prioritize ‘transition’ time between mindsetsThe importance of candles ‘below’ eye level after SunsetLike 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 startRecovery is the most overlooked aspect of healthBelow 600nm the light does not penetrate as deeplyLonger wavelengths penetrate deeper but are often absorbed by water600 - 900 is the sweet spotFor deep tissue - Near infa red is ideal, but you can use both.The mitopro 300 is the top sellerThe primary driver is skin healthCollagen may have some key health benefitsScott’s top 3 supplements:1: Collagen2: Powdered organ meats3: Magnesium “dimagnesium malate”Cooking (or smelling someone else cook) prepares your stomach to digest foodScott is ‘excited’ about studies involving sleep.Here is the study he mentions regarding the chinese basketball playersRed 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 lightI like to use the hyper-IceAmazon.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 & HouseholdInstagramhttps://sproutspout.com/

Send us Fan MailReach out to Fayzah to take classes or workshops  online, [email protected] online dance classes for absolute beginners who want to feel confident dancing in publicHere’s a link to get FAyzah’s Dance Hacks Videohttps://fayzahmovement.com/subscribe/Movement As a method to shift your moodWhen formal vs Non formal dance works bestClasses are preferred to video lessons.How she helped people during the pandemic via instagramMovement When dealing with fearPacking snacks vs fasting when travelingFayzah considers sedentary days ideal for fastingLeveraging Movement and Visualization to overcome stressHere’s a clip of Fayzah performing in Seoul(1) Fayzah Solo in Seoul, Korea - Funky Saidi Style & Flags - Bellydance Fusion - YouTubeInstagramhttps://sproutspout.com/

Send us Fan MailHow did Barkley change your life?E.g. your life plans before and afterTrains with WifeBattled Ego on training with spouse…On Battling Ego…Kodiak, Pace @ mile 18Working around ParacardiumHeart Muscle100 miler….Enlarged heart Strong (vs mature) IdentitySelf worth tied to runningSurgery + Injury =  validation issuesEstablishing a sense of self/worthGRITHistorically - Finish @ all costsGogginsCurrently - What will get you further in life?E.g Self compassionGrace Kodiak 100 Thoughts on Self compassion and kindness“Except for the fact that…”Working on sports PsycologyLightfoot - Coaching full timeNov 23 an jan 18TRaining by Hour and HRSome basic feedback on gait analysisE.g. How to we address hip flexor tightness (especially on one side)Thoughts on wide shoesEspecially casual onesLems wide toed showsXero shoesInstagramhttps://sproutspout.com/

Send us Fan MailTommy’s Instagramhttps://www.instagram.com/mastermetabolic/The Decision to Leave 24 hour fitnessWhat is the most common goal for a client?How to you determine the right amount of growth?E.g. Balancing their willpowerStart with managing Blood sugar Whats your approach to managing it?A history of Sugar in snacksSnacks removed fat in the 80’sSugar impacts leptic (hunger)Sugar crash is similar to short term depressionAvg weight loss goal… What's the % of time between Zone 1, strength training and zone2 +What type of motivation is sustainable?Being yelled at by a coach?Being watched by your friends?Believing you can succeed by creating yoru own voiceCognitive Blood sugar spikesEmotional roller coastersInstagramhttps://sproutspout.com/

Send us Fan MailJeff’s Bookhttps://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=8-1Jeff’s MissionRedirecting the effort of ‘The Hedonic Treadmill’ towards improvementDefining your morning mantraRise Fight Love RepeatFall in love with the process, not the resultsNavy Seals - Earn your your trident….. every dayBe Cautious of self talk / languageAccountibility. Consistency, EnergyYou are 9x more likely to achieve a goal you have written down.Using words like “Always and Never”The 4 Minute MileInstagramhttps://sproutspout.com/

Send us Fan MailArt’s webpagehttps://www.arttrapotsis.com/Art’s Linked in profilehttps://www.linkedin.com/in/arttrapotsis/“The everyday athlete”The origin of “Keep it tight” - People who managed to balance family, health and career.Why you should call yourself an AthleteThe importance of having @ least 1 event on your calendarHow do you make time?Signs that you are overdoing it.Earning and leveraging Social CapitalWin / win solutions for active parentsAlways assume your partner needs the same amount of time as you ‘train’…Be creative …Don’t default to canceling or missing a workoutCome home ready to ‘give back’Aligning your ‘Zone 2’ efforts with your training seasonThe career impact of managing one’s healthCompanies who encourage exercisePatagoniaStravaI ramble about how I struggled with a ‘sit still’ work cultureInstagramhttps://sproutspout.com/

Send us Fan MailDr.Paynter’s websitehttps://www.migrainemastery.org/Youtube Channelhttps://www.youtube.com/c/MigraineMasteryAMigraineFreeLife/featuredWhat % of population is affected by Migraines?Specific to US vs other nations?Migraine vs headacheChronic - Frequency Generally not treated by over the counter 90% Success rate in reducing migraines6 - 12 monthsGroup work and individual workSleep, diet nutritionMedication is effective 60% of the timeHomeopathic solutionsSpiritual aspect PrayerMeditationHigher powerMen vs women affected by migraines Roughly 75% FemalesEnergyCortisol testing24 hour urinary testingProper adrenal testingSaliva and urineDr’s dataPrecision analyticalDutch testNutritionManage Blood sugar via a detoxStress:Learning how to turn down the stress levelsBe aware how stress affects our bodyShoutout to Victor Frankl  Man’s Search for MeaningInstagramhttps://sproutspout.com/

Send us Fan MailHouse of hypertrophyThe book…The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All AgesThe 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 resistanceHypertrophy - Cell growth / sizeMedium = Mostly 50 / longevityYoutube = broad - Mostly buildersInfographics - instagram80% is sufficientThe most important variables about creating musclePrioritizing the variablesChallenge sufficiently without failureRecovery can improve over timeEccentric training is much more aggressive  After 8 weeks they can recoverRepeated bout effectInstagramhttps://sproutspout.com/

Send us Fan Mailhttps://www.nextleveluniverse.com/The 5 C’sClarity- Core Beliefs (what you believe about the world), core values (charity, humilty?), core aspirations (self improvement?)Confidence - Kevin feels most human beings lack confidence.  The stuff thats outside your comfort zone is what shifts your comfort zone forward.E.g. Approaching strangers.  Start w/sales team, work your way to strangers, Trusting yourself to create a good outcomeFear Chasing (choose to never get on a plane, or choose to pursue flying)Commitment - Relationship vs committed relationshipConsistency - A non- negotiable for growthSpotty 100% days is not as good as Consistent 80% daysHe has been focusing on his sleepI rant about the Oura Ring feedback on sleepKevin tracks 20 habits a dayHe started with 5 habitsReverse engineer your habits the finish line in mindKevin’s partner / mentor (Alan) did this for himCommunity - Who you surround yourself with.  It’s difficult to grow in toxic soilAre 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 yearsIf you can’t relay your goals to your closest friends, there is a lack of authenticityIncrease the number of strengths in your foundationKevin recommends checking the soil you are planted in.  Not the soil (self dev) you put on top of it.The deep work is what changes your growth the mostE.g. KEvin had to ‘unlearn’ his belief that he was a bad salesmanKnowledge vs WisdomKnowledge is potential power.Consistency - Know when to deliver and when to give yourself forgivenessCreative Calling - Chase JArvis A book I recommendKevin prefers to deliver bite sized feedback for change.  Small insights to peek their interest and ge tthe journey startedOn Suffering - Kevin feels that for most humans, suffering is relative to the amount of choice on a situationI feel pain is the experience that is recivedI can suffer due to my attachment to the person suffering.  E.g. When my son is sick.I rant on happiness vs fulfillmentWith fulfillment, its easier to transcend sufferingStart by looking for meaningKevin - Be willing to risk suffering in order to growSuffering can be a drip or a wave.  How can you leverage suffering to best service your goals?Know why it’s important to you“If you write a goal, make certain you outline what you are willing to give up in order to get it”Instagramhttps://sproutspout.com/

Send us Fan MailRonja’s Instagramhttps://www.instagram.com/joyismycompass/How Ronja Took on the challenge of opening a cafe (and not working there)What I like to spend my money onWrite down 100 things that bring you joyHow Ronja’s journey started with her friends death at the age of 17“Be Home within yourself”Picture your ‘old self’ then think what you need to do to live up to itInstagramhttps://sproutspout.com/

Send us Fan MailDiscount Link for Ryans test and Consultationhttps://ryankennedyhealth.com/product/guthealth/Ryan’s InstagramRyan Kennedy (@ryankennedyhealth) • Instagram photos and videosWhat is the best and highest use of your time?The advantages of shopping for groceries onlineCooking as a form of meditationGreat Plains Laboratory test resultsCompliments (does not replace) bloodworkResults of my testCandida can cause gut issues and anxietyRyan recommends capsule herbs to combat candidaAs well as a probiotic - Saccharomyces boulardiihttps://www.amazon.com/dp/B00JK30A1M?ref_=cm_sw_r_cp_ud_dp_K93KP8TCKWS3JQ2YB8RXSugar, refined starch and alcohol can disrupt the gutBacterial MarkersToo much bacteria in the gut can be badoxalic acid is a plant chemical defense system. That's found in certain plant foods.I don’t metabolize this wellMay be due to the fact that I was eating 3+ cups a day for years!I started mixing up my greens after thisI forgot that Almonds are high in Oxolate….whoops!I take Astaxanthin for multiple reasons including reducing sunburn https://www.amazon.com/dp/B098TZ627X?ref_=cm_sw_r_cp_ud_dp_MHENWDBE81Y96GT7XXA0Ryan uses zinc oxide when surfingMitochondriaPQQ and CoQ10 help with thisJarrow Q AbsorbHIIT intervals helpCold PlungesDry SaunaNorepinephrine and epinephrine was lowMore cold plungeI’m in a fat burning state (probably because I practice Intermittent fasting)My B6 was a bit lowEat more organ meatsRyan’s top supplements“High quality” MultivitaminMother Earth Labssystemic enzymesDigestive enzymesInstagramhttps://sproutspout.com/

Send us Fan MailLynn’s websitehttps://lynnebowman.com/Lynn’s Instagramhttps://www.instagram.com/lynneparmiterbowman/Lynn’s many reasons for creating a cookbook at the age of 76The importance of ritualsHow you can leverage ‘cravings’ to eat healthyThe importance of ‘food breaks’The pro’s and cons and sugar substitutes.  E.g. Pair erythritol with chocolateHow a cloth napkin represents a gap in awarenessMaking Gelato with a food processorWhy convincing younger people to change is easier than convincing older peopleMy issue with the idea of traditional Western retirement thinkingShout out to Colorado!!  Some diverse healthy people there!!Being forgotten after the age of 60Lynn advises ‘start sooner’ Lynn’s issue with ‘food porn’Generally skips breakfast and has dinner earlyShout out to bottomless coffee!!Instagramhttps://sproutspout.com/

Send us Fan MailWays to reach out to Dr. Pughhttps://sarapughleeds.co.uk/https://www.facebook.com/busysuperhumanhttps://twitter.com/spugh01Sara’s BackgroundBachelor's in biochemistry and geneticsMaster in bioinformaticsPhD in molecular mechanisms10 years lab experienceHer Niche is on optimizing the environmental impact on our DNAAn Epigenome is like lights… we determine which ones turn on / expressLifestyle, diet,DNA is the music, Epigenome is the piano playerGene Expression control exaplesMTOR is switched on when eating, turned off when fastingWe need both in order to optimize autophagyThe process of detox is 4 phasesThe idea is to get toxins out of your cells then out of your bodyTake ALA, wait half an hourTake the binders - Benzonite Clay, Charcoal, Zeolite or ChlorellaFor Metals - ortho Solicic Acidhttps://www.amazon.com/dp/B00LPJLW8E?ref_=cm_sw_r_cp_ud_dp_CV4YH7J87HQ2QE3ZWSDWBlood test panel if 16 metals with ratiosQuicksilver metals panelhttps://www.quicksilverscientific.com/mercury-tri-test/Sara’s Approach to diagnosing nutritionally impacted emotional and wellbeing disordersMeasure and address blood sugarE.g. Remove processed foodsLook for foods that ‘may’ cause inflammationE.g. Gluten sensitivityLeaky Gut testingMay be triggered from alcoholWomen over 40 are more sensitive to histaminesGenerally takes 3 weeks to see resultsBDNF -  brain-derived neurotropic factor, 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.Why a 72 hour fast is a big win for your healthBlood sugar spikes impact emotionsWearing a continuous glucose monitor can help you find both stressful impacts and find foods that you may not suspect are impacting your blood sugar.Dr. Pugh found out that dark chocolate impacted her blood sugarGetting your blood sugar back under control can take 48 hoursThere are 7 names for sugar in foodsFood companies leverage the ‘magic ratio’ to make snacks addictiveThe 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 stopSugar is often our first addiction in life.  Dr Pugh’s focuses on movement, mobility and muscle balance Social cohesion is an important aspect of total healthShe recommends a ‘mix’ of age groups and aInstagramhttps://sproutspout.com/

Send us Fan MailSherry’s instagramhttps://www.instagram.com/munchies_and_macros/Sherry’s Webpagehttps://www.munchiesandmacros.com/Sherry Started Her focus on Masters training because she and her family were entering that terrority.Fatigue in your 40’s can be an effect of external stress and not just metabolismYou generally don’t see people under 40 talking out loud to themselves….“And that's why I run”Sherry’s approach - 90% Habit / behavior coachingThe popcorn Study - People will Eat even crappy popcorn, mostly out of habitLook for your que’sMore popcorn studies, People will eat relative to the size of the container the food is servedGetting away fro the concept of ‘always finishing your food’How I deal with kids half- eating their dinner when preoccupiedWhy I snack on Sauerkraut prior to mealsHow to be patient with being 80% fullEat SlowPhysique vs athleticismAthletes struggle with body dysmorphia like the rest of usTry to look the best version of yourselfDifferent sports require different amounts of bodyfatGardening can be a holistic approach to multiple health benefits (faith, struggle, fulfillment, nutrition)Sherry went from High intensity / crossfit training to towards lifting w/’some’ cardioNutritional Changes - Sherry doesn’t have hard limits on what she eats as much as how much she indulgesHow Sherry and I deal with ADHDHow Sherry’s Husband helps with accountabilityThey leverage the differences in their personalitiesNoticing blind spotsAccountability in their habits and routinesInstagramhttps://sproutspout.com/

Send us Fan MailDar’s Instagramhttps://www.instagram.com/radhealthinc/Dar’s Life Changing event caused by lack of sleepSleep’s impact on your quality of lifeFood, Money Sleep and Sex- things that don’t matter much until you don’t have them First Signs of Sleep ApneaBeing tired throughout the dayDozing off through the dayLack of patience and driveSnoringSnore Lab AppAcid refluxHeadaches in the morningWear on Lower Front teethDepressionSleep Hygiene Best PracticesSchedulingWind DownBlue ScreenAlcoholThe perils of Sleep AidsHelps you fall asleepWorsens Breathing IssuesStages of Sleep ApneaMajority stops breathing < 30 times an hourOnly 21% of patients tolerate Sleep ApneaMouthpiece is 90% toleratedThese are adjustable depending on how much air you needRad ZZ’s Sleep Supplement“Reduces amount and volume of snoring by about 50%”What Daniel’s Bad Sleep Cycle looks likeMy rant on checking Social media in bedGoogle Hub has a sleep feature you can enableBenefits of Incorporating Yoga into my bedtime routineBe specific and deliberate about what you tryIf you are crashing after lunch look @ your sleep qualityMy 7 year push and the consequencesEffects on Social LifeWomen can develop Snoring if they gain weightRaising children - sleep scheduleThe tongue gets fatter and blocks the airwaySleep is a team sportYour partners impact on your quality of lifeParaphrasing  Brian CranstonThe importance of walking for energyEspecially after mealsInstagramhttps://sproutspout.com/

Send us Fan Mail Anne’s Instagramhttps://www.instagram.com/heyanneoneil/Focusing on basketball @ 10 years oldEventually drafted into the, the w NBA for the Sacramento monarchsThe impact of training with better athletes (boys soccer team)Always show upSet your sights higherTreated fairly based on practice and performanceThe 15% challengeAnne tears her ACLHow Anne switched from a jump shooter to a 3 pointerRebuilds her 3 point shot after 12 years of playing basketballShot free throws 1 handedEventually participated in the ESPN 3 point shotJohn wooden UCLA coach One of the best of all timeEnsured his players knew importance of tying your shoes properlyFixed vs Growth MindsetWhat if this chance is the best thing that could happen?Take a leapBeing laid off during the pandemicDave Mathews - “take these chances”The importance of visualizingUsing curiosity as a filterShawshank RedemptionLeveraging creativityLearning something new triggers curiosityInstagramhttps://sproutspout.com/

Send us Fan MailDr. 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 enthusiastsTim’s Incredible Instagram https://www.instagram.com/tdathletesedge/Basketball Strong Podcasthttps://www.basketballstrongpodcast.com/Why Plantar Fasciitis is often misdiagnosedSolutionsLoad / strengthen w/ a towel Fasciitis fighter toolhttps://www.fasciitisfighter.com.au/Working through discomfort is necessaryShoot for 5 out of 10 on a pain scaleHeel raises and variations are key exercisesWhy Dr’s default to ‘stop’ healing vs prescribing ‘recovery’ based activitiesWhy you need to look @ 10 - 12 weeks when it comes to recoveryThe dangers of ‘1 size fits all classes’Tim’s ‘Galvanizing’ moment that sparked his passionsTim goes full steam ahead after finishing PT school in an effort to be able to help people throughout the recovery journeyThe call that led to jumping to Bakersfield, CA which leads to the Six seasons with the LA Lakers TD Athletes Edge  has 10 - 15 Employees committed to TD’s Mission is to “Help athletes to get strong and stay strong for the long run”Lower Back painExtension or inflection based? Look for movement that does not exacerbate the problemE.g. step up and step down for 10 minutes…@ 42:00  Spending time with Kobe BryantKobe tears his Achilles, but refused to give inDuring late rehab “I feel incredible” Tim’s desire to ‘empower’ individuals to thriveCollagen protein benefitsOffset Arthritis by loading joints and supplementing collagen“Deep Nutrition” book recommends bone brothHeat seeking compounds that target your jointsTim’s quick tip for energySleep hygiene Wind down routineHydrationAdvice on Shin SplintsInstagramhttps://sproutspout.com/

Send us Fan MailSeanna Thomas is CEO of Hockey SnacksSeanna’s Instagramhttps://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 managementInstagramhttps://sproutspout.com/

Send us Fan MailWhen is your ‘genius’ time of day?Leveraging “Limbic Friction” to your advantageCredit to Huberman Lab!!!https://www.youtube.com/watch?v=Wcs2PFz5q6gThe importance of Rules to ThriveTips for better RecoveryThe 10, 3, 2, 1 RuleTips on Starting your dayHint:Don’t check your phoneStructure your trainingOvercoming the desire for short term results and planting the bigger pictureStart with a Grand VisionWho do you want to be?Perform ‘reps’ with your written goalsStep 1 - Develop a belief system that guides decisionsStep 2 -  RecoveryStep 3 - NutritionAvoid the deprivation approaches to losing weightStep 4 - Customized training The Pomodoro techniqueTips on MobilityBuild an environment that encourages constant movementKeeping temptation @ bayBe cognisant of temptationsKeep your pantry stocked with clean foodsAbout the M Perform appMore focused on the lifestyle and habitatMore accountabilityFirst 8 - 12 weeks = Primer PhaseSecond Phase = Progress PhaseThird Phase = Peak Performance PhaseMarcus’s tips for energy: What is your sleep score?What Stressors are the most powerfulFind out more about Marcus and M Perform hereM Perform — Marcus MackayMarcus’s Instagram https://www.instagram.com/marcusmackay/Instagramhttps://sproutspout.com/

Send us Fan MailTerry’s WebsiteMotivationalcheck.comTerry’s Bookhttps://www.amazon.com/dp/B08GLGVTVSTerry’s List off Career movesNCAA Basketball PlayerWendy’s CorporatePolice OfficerHigh School Basketball coachSwat Team NegotiatorMotivational speaker“I always aspired to be a part of the best teams”Basketball, SWAT team, Etc..Excellence requires constant review, change and analysisExcellence requires proper priorities“Earn your jersey every day”Life is about finding your purpose and reason then living itDon’t waste time with ‘why me’?Blame is generally an act of avoiding responsibility4 TruthsControl your mind or it will control youEmbrace the pain and difficulty and use it to make you strongerConstantly step outside your comfort zoneWhat you leave behind is what you weave into the hearts of other people“When you were born you cried and the world rejoiced.  Live your life so that when you die, the world cries and you rejoice”.As long as you don’t quit, You can never be defeatedI live in pain but refuse to give into itThe pain of regret is worse that what you are going throughThree F’sFamily FaithFriendsTerry initially did not want to take the chemo to extend his life a few years.He decided to do it because he felt obligated to his familyThe origin of the “Motivational Check” mantraLean on the team when you are lowThe importance of acknowledging your children's efforts with a high 5Your brain holds one thought at a time….make it a good one!Surround yourself with people who will give you hard truths so you can growLay down with dogs, wake up with fleesExperiment with rats treating water“Learned Helplessness”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.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.comInstagramhttps://sproutspout.com/

Send us Fan MailAs a Physiotherapist she noticed stress and overwhelm in her patientsUsing breath as a catalyst for change on your nervous systemChanging Stress flight or fight response into your rest, digest and recoverGet 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 exerciseEmma starts with calming before strength and stabilizingYour 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 wellFor Calm, Exhale for a longer time E.g. Start with 2 seconds in, 4 seconds outMy personal observations on people with shallow breathingYawning, gasping or sighing are indications of a breathing dysfunctionThe importance of incorporating breathing outside of a set time of dayMy 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 effortGauge 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 chestTips for- Waking up in the middle of the nightAwareness of breath\4-7-8 breathing pattern: In 4, Hold 7, out 8Try confusing yourself with listening to a meditation while breathing deeplyCount Inhale and exhales as ‘1’ and go to 10 and start overTips for- a better night's restUnwind with a meditation and journalingConsider taping your mouth tapeFocus on letting muscle tension go prior to bedEmma prefers ‘special’ pharma-grade magnesiumTry adding Magnesium to electrolytes to stave off alcohol side effectsEmma starts her day by focusing on…Her breathingSelf approval Gratitude (I digress on how this is a time tested under rated tool)Emma leverages Breath and Gratitude to change her MindsetEmma’s Tip for recharging -  Go outside and be in nature & Learn to PauseHow to Achieve RESTORATION through better breathing Emma’s WebsiteThebreatheffect.comEmma’s Instagramhttps://www.instagram.com/thebreatheffect/Instagramhttps://sproutspout.com/

Send us Fan MailStarting in constructionPivoting to the CPRWhat are your goals?If you are not assessing you're guessingYou can't manage what you can't measure. Four week plan is 20% constants and 80% variablesCelebrate with ‘fun’ workoutsGoals are people for people who want to achieve a specific victory. Processes are for people who want to live at a higher level. - James ClearHow a loaf of bread caused Callen to close his businessThe origins of his business ‘Rep performance’Callen’s Daily Routine for ExcellenceSet the Mindset - Ice Cold Shower for 2 minutes @ 4am20 - 30 min of Yoga15 minutes of meditationWrite 5 things you are grateful forAn hour of education while I get readyWorkout @ noon - Goal is 18 to 24 workouts a monthWorkout DetailsFive to six interval days Weights Cycle between power days and circuit workoutsMobility work - Turkish get ups, etc..Two hand anyhows: explained.  I look at these as a standing version of a  turkish getupKettlebell workout | 2 hands anyhow - YouTubeHe uses a 16 workout program that repeats 3x until he changes itEnergy 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 yourselfKeep a paper and pen and embrace the discomfortEnergy insight #2:Exercise with kidsDynamic activities that are centered around funFeed off of their energyCallen’s Websitehttps://reperformanceapp.com/Callen’s Linkinhttps://www.linkedin.com/in/callen-mcgibbon-61a19a30/Instagramhttps://sproutspout.com/

Send us Fan MailCristy’s Story with Autoimmune diseaseThe Power of Meditation and focusStarting with mindset and why it’s an underrated health toolThe power of positive words and beliefsApplying your personality strengths towards living a healthier lifestyleThe importance of writing it down on paperOverly focusing on the negative aspects of a diet changeLeveraging your natural strengths for wellness successForgiving yourself ….proactivelyWhy Cristy’s program is generally 100 daysAdvice : Energy Starts the night before. Respect the wind down processWhen you are eating complex vitamins and minerals, your body is also more satisfied.Research Note :”A 20-ounce bottle of mtn dew has a whopping 77 grams of sugar”Creating and personalizing the ‘Why’ = Lasting ChangeBe creative in the kitchenCristy’s bloghttp://powersbeing.com/Cristy’s book - Roadmap to Autoimmune Remissionhttps://www.amazon.com/Roadmap-Autoimmune-Remission-naturally-exploration/dp/1674537328/ref=sr_1_2?keywords=roadmap+to+auto-immune+remission&qid=1639513909&sr=8-2Recipe - Old World Chocolate Truffles https://powersbeing.com/old-world-truffles/Recipe - Sweet Strawberry Breakfast Porridgehttps://powersbeing.com/strawberry-porridge/Instagramhttps://sproutspout.com/

Send us Fan MailBlaike Woodruff is the owner of Woodruff Fitness.  He is actively Bridging the gap between Physical Therapy and strength and conditioning programs. The 6 factors of Blaike’s Hex ApproachChrist, family, friends, occupation, sport, and the city that you live inThe Issue with the ’Box’ Approach to training and recoveryFocusing on the Cause w/interactive educationThe 3 Phases : Consultation, Assessment (>60 measurements of the human body), Getting Clients ‘Emotionally Enrolled’Something bigger than “Me or I”Consistency is the ‘unsexy’ key to recovery and growthGrowth isn’t a perfect linear lineLeveraging adversity as mental trainingUsing Empathy as tool for growthRunning to decompress The Importance of rising earlyStruggle as a foundation for growthBlaike’s instagramhttps://www.instagram.com/wfit_blaike_wood/?hl=enBlaike’s new Senior Focused Fitness Program :https://checkout.square.site/merchant/EA04N3JECKSCX/checkout/PCC3H45HDVOM2J33KINWOLPUInstagramhttps://sproutspout.com/