Healthy Is Presents: Oh Health Yeah

In this episode of the Oh Health Yeah podcast, Gus and Zach dive into a "Hot Topic" edition to debate the latest trends shifting the health and wellness landscape. They move past the surface-level conversations to discuss what it really takes to build long term resilience and a culture that actually supports well-being.On the table today: The New Currency of Longevity: Why the conversation is shifting from simple weight loss to building metabolic resilience through skeletal muscle. The "Gas in the Car" Theory: A debate on why mental health and human connection might be the foundational fuel required before any physical progress can happen. Corporate Culture vs. Corporate Mumbo Jumbo: How workplace wellness is evolving from a fringe benefit into a concierge style necessity for combating burnout.Listening as a Clinical Tool: Why the "Healthy Is" approach focuses on the idea that nobody cares how much you know until they know how much you care. The Second Brain: A look into the personalization of gut health and why your microbiome is far more than just taking a generic probiotic.Gus and Zach also share personal stories about the power of community, second chances, and why true health is never a "one size fits all" journey. Tune in to hear why staying curious is the only way to navigate the ever-changing world of wellness.

Are you ready to shed 10% body fat and feel your best as we roll into summer? In this episode of the Oh Health Yeah Podcast, we are breaking down the three foundational "cards" we pull from our arsenal to help clients achieve sustainable fat loss.  Whether you are looking to improve your health markers or simply want to look and feel better for the warmer Montana weather, these habits are designed to empower you without the stress of traditional "dieting."  What We Cover:Time Restricted Feeding (TRF): Learn about our version of intermittent fasting. We discuss the "12-hour break" rule, the science of autophagy (cellular clean-out), and how to fluctuate your fasting window based on your unique goals and how you feel.  The Movement Lever: Why "moving more than you did yesterday" is the ultimate sustainable strategy for increasing caloric expenditure without the burnout of a rigid exercise schedule.  The Power of Protein: Why protein is the most important macronutrient for satiety and muscle preservation. We share three simple rules for hitting your protein goals, including the "Protein First" method and front-loading your day with 20 to 30 grams.  Key Highlights:The Fasting Debate: Does diet soda or black coffee actually break a fast? We dive into the "40-calorie rule" and how different substances affect your body's metabolic state.  Mental Acuity: Why fasting in the morning can lead to a "crisp" brain and better focus throughout the day.  The Laws of Thermodynamics: How our "Healthy Is Wellness" challenges,like eating your water or cutting sugar,coincide with the science of weight loss without forcing you to obsess over numbers.  Are you up for the challenge? Pick one of these three habits to play with this week and watch how your body responds.  Follow Us & Stay Connected:If you enjoyed this episode, please leave us a review and follow us on social media! Let us know what health topics you want us to tackle next.  

This episode of the **Oh Health Yeah** podcast dives deep into why the number on the scale is often the least interesting thing about a health journey. The conversation focuses on **off-scale wins**, which are tangible ways to measure success that actually impact quality of life.By reframing health as the ability to be **fully present in every moment**, this episode explores how to dictate success on your own terms. What We Cover in This Episode Strength & Capability: Why being able to pick up your kids, perform everyday functions, or work in the shop matters more than a specific number in the gym. The Power of Control: How mastering one "lever" of your health, like nutrition or exercise, can reduce anxiety and improve mental health. The Mastery Experience:Why achieving immediate, tangible results (like seeing the ball go through the hoop) helps you stay committed to the game. Sleep & Energy: The connection between sun exposure, restorative rest, and why sleep deprivation is a massive hurdle in modern culture. Resting Heart Rate: Understanding how stress, alcohol, and caffeine dictate how hard your heart has to work while you rest.Confidence & Aesthetics: Why a "pep in your step" and a vibrant appearance are the ultimate indicators of a positive health trajectory.Join the Conversation:What is your favorite off-scale win? Is it a piece of clothing fitting better, or having the energy to get through the day without a crash? Let us know in the comments or leave a review!

Should you track your macros… or not?It’s not a yes or no. It’s a depends on you.For some people, tracking is like flipping the lights on. You finally see what’s actually going into your body. Awareness goes up, mindless eating goes down, and progress starts to make sense.For others, it turns into noise.Numbers take over. Food becomes math. And being “on track” starts to pull you out of your life instead of helping you live it.That’s where this conversation lives.We get into:• When tracking actually helps• When it quietly makes things worse• Why you probably don’t need to do it forever• And how to use it as a tool… not a leashBecause at the end of the day, health isn’t just about being in a deficit.It’s about being present in your life while you’re getting there.So before you download the app and start scanning everything you eat…ask yourself:Is the juice worth the squeeze?

The doctor just told you your A1C is climbing, your glucose is up, and it "runs in the family." It feels like a diagnosis you just have to accept, but is it?In this episode, we’re breaking down the "Pre-Diabetic" label and giving you the steering wheel. We move past the medical jargon to discuss the three "buckets" of health you can actually control starting today: Nutrition, Activity, and Stress.We dive into:The "No Sugar or Flour for Breakfast" Rule: Why your first meal dictates your blood sugar roller coaster for the rest of the day.The Egg-Wich & Protein Hacks: Easy, tangible meal prep ideas to keep you full and your glucose steady (including the Costco favorites).Fiber as a Secret Weapon: How fiber acts like a sponge for blood sugar and a simple tortilla swap that can double your daily intake.The "Sponge" Concept of Movement: Why a 5-minute walk or even calf raises after a meal can "suck" the sugar out of your bloodstream.The Impact of Chronic Stress: Why your A1C might be high even if your diet is on point.We wrap up with a powerful, real-life story of how shifting these habits, and managing life’s pressures, led to a massive A1C transformation from 18% down to 5.9%.Whether you just got your labs back or you've been managing diabetes for years, this episode is packed with small, "boring" wins that lead to life-changing results.

What is the best way to build muscle after 30 without destroying your joints or burning out?In this episode of the Oh Health Yeah Podcast, we break down the biggest debates in muscle building, strength training, and fitness for middle-aged adults. If you're trying to gain muscle, lose fat, and improve recovery, this is for you.We go head-to-head on:Heavy weights vs high reps for muscle growthCardio before or after lifting for muscle gainHow aging affects recovery, testosterone, and performancePersonal trainer vs working out aloneCalorie tracking vs intuitive eating for muscle gainWe also dive into:Hypertrophy training and how to actually grow muscleCreatine benefits for strength, muscle mass, and performanceProtein intake for muscle growth and recoveryWhy rucking, stair workouts, and impact training can improve bone density and strengthThe balance between fitness science and real-life sustainabilityWhether you're in your 30s, 40s, or beyond, this episode will help you build muscle, avoid injury, and train smarter for long-term health.

For decades we were told the same thing: base your diet around bread, cereal, rice, and pasta… and don’t you dare touch too much fat.Well, the new 2026 Food Pyramid just flipped that entire idea on its head.In this episode we break down what actually changed, why protein recommendations have nearly doubled, and why fats are no longer the villain they were made out to be in the 80s and 90s.We also talk about:• Why whole, minimally processed foods are now the foundation• The truth about protein intake and metabolic health• Why “low-fat” foods exploded with sugar• Whether foods are actually good or bad… or if nutrition is more of a spectrum• How small, actionable changes can lead to real health resultsWe also dive into the bigger question: how do you help people unlearn decades of nutrition myths?Because the truth is, health isn’t black and white. It’s context, goals, and small habits stacked over time.If you’ve ever wondered what you’re actually supposed to eat, this episode will help you make sense of the new food pyramid and how to apply it in real life.

It’s mid-March and a lot of people are already thinking about quitting their New Year’s goals.In this episode we talk about the three biggest barriers that hold people back: time, cost, and convenience. Then we walk through how to work around them and how to reframe your plan without abandoning your goal altogether.You don’t need a perfect month.You don’t need insane motivation.You need a plan that fits your real life.If you’ve been thinking about giving up, listen to this first.

What if three simple habits could completely shift a kid’s energy, focus, and confidence?In this episode of the Oh Health Yeah Podcast, we break down three powerful levers parents and kids can start using immediately:• Protein instead of sugar for breakfast• A morning digital fast to protect focus and cortisol• Expressing thankfulness to strengthen mental health and relationshipsThis conversation was inspired by a recent presentation to sixth, seventh, and eighth graders. We unpack how these habits improve classroom performance, athletic output, emotional regulation, and long term resilience.Whether you're a parent looking for practical tools or a young person wanting more energy and clarity, this episode gives you simple, actionable steps you can start today.Try one this week and see what changes.

If you could only pull one lever for fat loss… which one actually matters?Zach and Gus take their “This or That” weight loss debate and stretch it beyond quick answers. Using the archetype of a middle-aged person trying to lose weight, they unpack the real why behind the choices and where nuance beats rigid rules.Sugary drinks or late night snacks. Sleep or training. Mobility or strength. Alcohol or dessert. They challenge each other, poke holes in their own biases, and show how coaching isn’t about one-size-fits-all fixes.If you’re trying to lose weight and want clarity instead of noise, this one’s for you.

This Valentine’s Day, we’re flipping the script on health. It’s not just about weight, cholesterol, or steps, it’s about the people in your life. Discover insights from a Harvard study that proves strong social connections and meaningful relationships aren’t just good for your soul,they’re good for your longevity.In this special episode, we break down:The seven ways to evaluate the health of your relationshipsHow social connection, prosociality, and spirituality impact your lifespanSimple steps to strengthen the bonds that matter mostTune in and learn how prioritizing your connections could be the single best thing you do for your happiness, your health, and your heart this Valentine’s Day.

This episode is a big one.For the first time on Oh Health Yeah, we’re sharing a real virtual session in a live podcast format. No scripts. No fluff. Just honest conversation and practical health strategy in real time.We’re joined by our producer’s mother-in-law, Melanie, and we want to give her a huge thank you for her vulnerability and for being the first to test drive this new podcast format with us. She showed up with openness and courage, the episode turned out incredibly well, and because of that you can expect more sessions like this to appear from time to time.Melanie shares a deeply personal health journey that includes multiple cancer diagnoses, major surgeries, diabetes management, recovery, sleep disruption, and the ongoing work of rebuilding strength step by step.This episode gives you a front-row seat to how Healthy Is Wellness approaches real people and real health situations: personalized, practical, and grounded in small, sustainable change.Inside this episode:• Building a health plan during medical recovery• Adjusting nutrition when your body has new rules• Movement and PT after surgery• Simple, effective stress tools• Navigating medication-related sleep challenges• Why small, repeatable habits create lasting changeIf you’ve ever felt like your health situation is complicated, this conversation shows what practical progress actually looks like.Real talk. Real health. Real progress.🎧 Press play.

Bonus EpisodeIn this rapid fire conversation, we break down one of the most researched and commonly recommended supplements in health and performance: creatine.We discuss why creatine supports both brain function and muscle performance, how it works inside the body, and why many people may not get enough through diet alone. The episode also explores dosing considerations, potential digestive side effects, and why talking with your doctor is important before starting supplementation.This short format episode is part of our quick education series designed to answer common health and wellness questions in a simple and practical way.If you have supplement questions or health topics you would like us to cover next, let us know and it may become a future rapid fire episode.

January is full of big goals and even bigger burnout.In this final episode of our Where Do I Start? series, we break down the fourth pillar of health: activity and how to approach movement in a way that actually sticks.We talk about why activity does not need to mean the gym five days a week, how choosing movement you genuinely enjoy changes everything, and why consistency on your worst week matters more than intensity on your best one.You will also learn about one of our favorite low barrier strategies for movement: rucking. Walking, chores, fishing, or playing with your kids, all with a little added resistance to support muscle mass, calorie burn, and core stability without overhauling your life.This episode is for anyone who has ever started strong in January and fizzled out by February and wants a better way forward.Topics covered: • How to choose movement you will actually keep doing• Why overtraining kills momentum• What rucking is and why it works• Muscle maintenance, calorie burn, and core stability• Making activity fit real life, weather, work, and familyTry it out. Wear the backpack. Do the dishes. Go for the walk.And if you give rucking a shot, let us know how it goes in the comments.

New Year’s Series: Calm Edition | Where Do You Start With Stress?Stress is not going anywhere. But calm is something you can build.In this New Year’s Series Calm Edition of Oh Health Yeah, we break down where to actually start when it comes to taking control of stress in 2026. Simple, practical, and backed by real physiology.We dive into nasal breathing and why how you breathe first thing in the morning can lower heart rate, cortisol, blood pressure, and anxiety. We cover nitric oxide, physiological sighs, humming instead of losing it in traffic, and why singing your favorite song might be one of the most underrated stress tools out there.Then we talk about the power of 15 minutes of me time and why hustle culture is burning people out. From leaving work in the car to switching into dad mode, this episode is about creating small resets that help you show up calmer, more present, and more grounded.If you are heading into 2026 feeling stressed or stretched thin, this episode gives you a starting point. Not perfection. Just progress.

In this episode of the Oh Health Yeah Podcast, we dig into sleep and why it plays such a critical role in overall health.We talk about different ways people unwind at night, including using background noise or podcasts to help the brain shut down. We also cover practical tools like journaling to get thoughts out of your head before bed, investing in your sleep environment, and creating routines that support better rest.The conversation touches on magnesium glycinate and its potential calming effects, along with the idea of digital fasting and setting boundaries with phones and screens at night.This episode is a realistic look at improving sleep through small, intentional habits rather than drastic changes.

Nutrition is one of the most talked about and most misunderstood parts of health.In this episode, we have an honest conversation about food, dieting, and the pressure to do everything “right.” We talk about how overwhelming nutrition advice has become, how shame sneaks into the conversation, and why perfection is not realistic or sustainable for most people.This is not a meal plan and it’s not about cutting out entire food groups. It’s about real life. Work schedules, stress, mental health, finances, family, and the fact that we are all just trying to do the best we can.If you’ve ever felt confused, judged, or burned out by nutrition culture, this episode is for you.

Merry Christmas and Happy Holidays from all of us at Healthy Is Wellness. This season, remember that health is not just a number on a scale. It is showing up, being present, and sharing moments with the people you love. We are grateful for each of you.

There’s a lot of confusion around supplements.In this episode, we break down a few evidence-backed options we use ourselves, how to take them properly, and why sleep, stress, activity, and nutrition will always come first.If you’ve ever wondered where supplements actually fit into a healthy lifestyle, this one’s for you.

In this episode, we break down the simple roadmap we use with our clients to help them set and actually achieve their goals going into 2026. We walk through the three core pieces of the framework:• Where are you at• Where do you want to go• How do you get thereWe dig into real examples from our coaching team, including barriers like sleep deprivation, shifting priorities, and life transitions. We also talk through accelerators, accountability partners, and why writing your goals down boosts success in a major way.If you want a realistic, compassionate, and sustainable approach to goal setting, this episode is a solid place to start. Tune in, take notes, and begin building your 2026 roadmap.

In this episode, Gus sits down with Nich Pertuit, the founder of Healthy Is Wellness, to share the story behind why Healthy Is was created in the first place. Nich talks about the promise he made to his wife, how that shaped his mission, and why he believes people should be the authors of their own lives.Gus and Nich dig into what makes Healthy Is Wellness different, including the power of one on one coaching, why health is a verb instead of a number, and how genuine connection can change someone’s life. Nich shares a coaching story that completely shifted his understanding of what people truly need, and Gus adds one of his own favorite moments from the field.If you want a deeper look into the mission, the heart, and the real people behind Healthy Is Wellness, this episode tells the full story.

In this Thanksgiving episode, Gus walks through three simple habits that can make the holiday season feel healthier, more enjoyable, and a lot less stressful. We start with movement and why something as small as parking farther away or taking a walk after meals can make a big difference. Then we talk about eating your protein first and how that one habit can steady blood sugar, support satiety, and help you feel better during big holiday meals. Zach adds an important reminder about the mental side of Thanksgiving and why one day of enjoying food with people you love is never something to feel guilty about. We close with the most important habit of the season, which is connecting with your loved ones and being present during the moments that actually matter.This one is simple, practical, and full of reminders that can help you enjoy Thanksgiving and the holidays ahead. Happy Thanksgiving and thanks for listening.

Gus & Zach dive into another off the cuff Hot Topics conversation covering some of the most talked about trends in wellness today. They break down GLP 1 medications, the difference between mobility and flexibility, and why rucking has become one of their favorite go to challenges for clients. The discussion goes deeper than expected and connects science with real life in a way that keeps you listening. Tune in and see where the conversation takes you.

Most people think the key to losing weight is eating less. But what if the problem is that you’re not eating enough? In this episode Gus breaks down why under-eating can actually stall fat loss, harm your metabolism, and cause your body to hold on to stored fat.He shares a real client story, explains how to find your true calorie needs, and offers one simple action step you can take today to start fueling your body the right way.Tune in to learn how eating more of the right foods can help you build muscle, burn fat, and finally see the results you’ve been working for.

Most people define health by a number! Whether it be the scale, the mirror, or BMI.What if real health has less to do with what you look like, and more to do with your ability to be present in the life you’re living?In this episode of Oh Health Yeah, we break down:Why weight and aesthetics don’t actually define healthThe key metrics that matter more than just the number on the scale: grip strength, energy levels, sleep quality, visceral fat & inflammationHow health shifts across different seasons of lifeAnd our belief that healthy is a verb, something you do, not something you areIf you’re looking to understand your health in a way that feels meaningful, sustainable, and human, this conversation is for you.

In this episode of Healthy Is Wellness, we’re joined by one of our favorite people and longtime clients, Lola. From her very first body scan five years ago to hiking 170 miles across Europe after retirement, Lola’s story shows what can happen when you stay curious, consistent, and connected to your health.She talks about the small changes that made a big difference, like fasting, spending more time in nature, and learning to breathe better, and how those habits helped her prepare for the trip of a lifetime. This conversation is warm, funny, and a great reminder that taking care of your health means taking care of your freedom to do what you love.Tune in and get inspired by Lola’s journey.

Muscle isn’t just about strength; it’s a key factor in workplace performance, productivity, and long-term business success. In this episode, Gus explores how muscle mass impacts employee health, absenteeism, healthcare costs, and overall company culture.He explains how conditions like sarcopenia, or loss of muscle mass, can quietly increase costs and decrease workforce effectiveness, and how small, daily behavior changes can make a big difference. Gus also shares a simple but powerful challenge: no sugar or flour for breakfast. This single shift can improve energy, focus, and even workplace morale.Whether you’re a business owner, HR professional, or team member looking to build a healthier, more productive environment, this episode will help you understand why supporting muscle health is one of the smartest investments any organization can make.

In this episode, Gus breaks down why muscle mass matters more than you might think, not just for athletes but for everyone. From boosting metabolic health and improving daily function to supporting longevity and weight management, muscle plays a vital role in how we age, move, and feel.Gus also shares a simple three-step framework for maintaining and building muscle: 1️⃣ Send your body a stimulus (move!) 2️⃣ Give your body the building blocks (eat protein) 3️⃣ Allow time to rest and recoverPlus, he introduces the Rucking Challenge, a practical and accessible way to start strengthening your body with just a backpack and some extra weight.Whether you’re new to fitness or looking to age strong, this episode offers science-backed insight and real-world strategies to help you take action today

In this episode, Gus dives into the power of protein, why it's essential for your health, how it supports muscle growth, and what most people get wrong about their daily intake. Whether you're trying to build muscle, lose weight, or just feel better overall, understanding protein can change the way you think about nutrition. Tune in to learn practical tips for meeting your protein goals and making smarter choices everyday

Today’s episode is a little different as we dive into hot health and wellness topics in a rapid-fire style. From mindfulness and meditation apps to artificial sweeteners, organic versus conventional foods, and even the rise of GLP-1 medications like Ozempic, we share our honest takes, where we agree, where we don’t, and why it all comes back to progress over perfection.Our goal is to meet you where you’re at, make wellness approachable, and show how small, realistic changes can lead to lasting impact. And if you were hoping for dance lessons, you’ll have to settle for our opinions instead.

Welcome to the first legit episode of Oh Health Yeah!, the podcast from Healthy Is Wellness. In this episode, Gus dives into the power of gratitude and how a simple daily practice can transform your mental and physical health.Discover how taking just a few minutes each day to write down what you’re grateful for can reduce blood pressure, alleviate pain, boost productivity, and rewire your brain to focus on the positive. Gus shares personal stories, practical tips, and challenges you to try a 30-day gratitude exercise that could change the way you see the world.Whether it’s appreciating a morning coffee, the warmth of the sun, or even a functioning AC on a hot day, this episode shows how small moments of gratitude can make a big impact. Perfect for anyone looking to improve their wellness mindset and start each day with intention.Tune in, take notes, and join the conversation. Start your gratitude journey today!

Welcome to the very first episode of Oh Health Yeah, powered by Healthy is Wellness! In this episode, we’re sharing what this podcast is all about and why we created it.You’ll learn what you can expect from future episodes, from simple, realistic health tips to open, honest conversations about the messier sides of wellness. We’ll talk about why we believe health should be approachable and empowering, not overwhelming or intimidating.If you’re ready for a space where you can laugh, learn, and be inspired to take small, meaningful steps toward better health, this is the perfect place to start.