THRIVE by Prevail Online Coaching

This conversation covers HOW exactly to make healthy habits work for your life. It's one thing to know you need protein, whole foods, and proper portion control. It's another thing to have a system that actually CREATES time and mental freedom for the rest of your life!Chapters00:00 Costco Buddies & Introduction03:14 Planning Ahead09:22 Shop Smart11:12 Prep to Save Time14:14 Kyle's Current Plan/Shop Prep18:30 Summary: Build Your "Ideal Week" Over Time

Sleep is probably THE most overlooked performance tool for busy professionals, parents, and active adults.The same traits that drive people to succeed can prevent them from winding down.In this episode, we break down the foundations of better sleep: total time, circadian rhythm, and quality.From there, we cover practical habits that actually fit real life.Morning routine to set your rhythmDaytime habits to regulate stressEvening tools to wind down like a proYou'll realize how powerful great sleep is once you sleep better!References:https://www.precisionnutrition.com/all-about-sleephttps://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-riskhttps://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression.Huberman, A. (n.d.-a). Master Your Sleep & Be More Alert When Awake. https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3OHuberman, A. (n.d.). Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing. https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sqLeproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798.Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.

You want a structure that works for you 80-90% of the time - and then when desired, tweak that structure to chase down specific goals. We cover why we program the way we do for Team THRIVE (and most of our in-person clients too!) - efficient, effective, 3 day/wk full body strength-focused training for busy professionals. Then, we talk about how to tweak that program for common client goals:Improving a specific strength patternBuilding more muscle in one areaPreparing for a big endurance eventChapters00:00 Peter & Kyle's Past "Peak" Attempts05:20 Structure = Freedom06:36 Full Body Workout Template10:33 Improving Specific Strength Patterns19:40 Hypertrophy and Muscle Growth Strategies22:17 Training for Endurance Events24:29 Final Thoughts and Key Takeaways

We explore the concept of the stress sweet spot, emphasizing the importance of finding the optimal level of stress to perform at your best.Chapters00:00 Intro02:30 Understanding Optimal Stress Levels06:05 Factors Influencing Stress Tolerance07:44 Expanding Your Comfort Zone09:41 The Role of Coaching In Stress Management14:22 SummaryGo to prevailonlinecoaching.com to learn about the structure and support we provide to help busy professionals THRIVE - while handling work, family, and life.Go to prevailconditioning.com if local to Santa Barbara and interested in in-person guidance!

During busy seasons, it's important to maintain keystone habits to stay afloat and avoid falling backwards. There is immense return on your investment from doing the minimum as opposed to doing nothing - plus, whatever it is that has you so busy will be handled BETTER if you take care of yourself by prioritizing these three things.We talk about what to prioritize with your limited structured training time, how you can sneak mobility and activity in around that throughout the day, and what to focus on with your nutrition.Chapters00:00 Navigating Busy Seasons03:29 Stay Strong06:45 Stay Mobile10:19 Stay Nourished12:22 The Immense Return On Your Investment By Doing The Basics

Peter and Kyle share why they created Prevail Online Coaching and Team THRIVE, dig into the pain points and goals of the target audience, and announce new additions to the guidance and support of the Team THRIVE community.Chapters00:00 Intro00:45 Our Why03:12 Who is Team THRIVE for?09:40 What does Team THRIVE offer?Go to http://prevailonlinecoaching.com to learn about the structure and support we provide to help busy professionals THRIVE - while handling work, family, and life.Go to http://prevailconditioning.com if local to Santa Barbara and interested in in-person guidance!

Part 3/3 of introducing the Prevail "Report Card"! We continue to discuss our new resource, intended to help you see where you stack up in the key pillars of health and to give you goals to work towards in the future. In this final episode of a three-part series, we focus on the nutrition & sleep/recovery sections.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online so you can work towards these milestones!

Part 2/3 of introducing the Prevail "Report Card"! We continue to discuss our new resource, intended to help you see where you stack up in the key pillars of health and to give you goals to work towards in the future. In this second episode of a three-part series, we focus on the mobility & conditioning sections.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online so you can work towards these milestones!SOURCES:Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Paluch, Amanda E et al. The Lancet Public Health, Volume 7, Issue 3, e219 - e228thereadystate.comAttia, P. [@PeterAttiaMD] (2022, March 3). These figures show the power of muscle mass, muscle size, and cardiorespiratory fitness (measured by VO2 max) in reducing all-cause mortality (ACM). [Tweet; attached image]. Twitter. https://x.com/PeterAttiaMD/status/1499407558468980736

Introducing... the Prevail "Report Card"! We discuss our new resource, intended to help you see where you stack up in the key pillars of health. Furthermore, you can use this to give you goals to work towards in the future. In this first episode of a three-part series, we focus on the strength & power benchmarks.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online so you can work towards these milestones!

You know how important sleep is, but do many nights still end with you scrolling on your phone, tossing and turning, or having a tough time turning off your racing thoughts? Tune in to hear what Kyle and Peter's evening routines look like, and more importantly, the major themes they recommend to everyone. Take those themes, tinker around and find the best routine for YOU, and start knocking out cold when your head hits the pillow.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online.SOURCES:- Darraj A. The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus. 2023 Nov 3;15(11):e48228. doi: 10.7759/cureus.48228. PMID: 38050514; PMCID: PMC10693913.- Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.- Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798.- Pan Y, Zhou Y, Shi X, He S, Lai W. The association between sleep deprivation and the risk of cardiovascular diseases: A systematic meta‑analysis. Biomed Rep. 2023 Sep 12;19(5):78. doi: 10.3892/br.2023.1660. PMID: 37829258; PMCID: PMC10565718.- Sabia S, Fayosse A, Dumurgier J, van Hees VT, Paquet C, Sommerlad A, Kivimäki M, Dugravot A, Singh-Manoux A. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun. 2021 Apr 20;12(1):2289. doi: 10.1038/s41467-021-22354-2. PMID: 33879784; PMCID: PMC8058039.- Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.

What should training into your later decades look like? There are some challenges we face as we get older that demand an evolution to our approach, but that doesn't mean we're not going to continue training hard! Tune in to hear our solutions to the challenges aging poses so you can live the life you want.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online.

How do you take care of your health while traveling? Taking some positive actions doesn't have to mean not having any fun at all! Listen to hear us discuss mobility practices, simple strength training routines, and basic nutritional concepts that you can use to reinforce your healthy identity while traveling (and make getting back into your normal routine easier once you return). Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.SOURCES:Bickel CS, Cross JM, Bamman MM. Exercise dosing to retain resistance training adaptations in young and older adults. Med Sci Sports Exerc. 2011 Jul;43(7):1177-87. doi: 10.1249/MSS.0b013e318207c15d. PMID: 21131862.Robinson, Z. (2023, January 24). How low can you go? more volume may be needed to maintain muscle size with increasing training age. Data Driven Strength. https://www.data-drivenstrength.com/newsletter/training-takeaway-10

What movement patterns NEED to be included in a complete upper body strength routine, and what else might you do/what parameters should you use based on your goals? Mobility/injury prevention? Hypertrophy? Strength? Tune in to find out!Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

What movement patterns NEED to be included in a complete lower body strength routine, and what else might you do/what parameters should you used based on your goals? Mobility/injury prevention? Hypertrophy? Strength? Tune in to find out!Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

Whether it's injury prevention, longevity, time efficiency, performance or body composition that inspires you... there are many reasons YOU should be strength training. Tune in to get inspired to take action today and for the rest of your life.Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.Sources:Z-Health Performance Solutions https://zhealtheducation.com“FMS-Performance-Pyramid.” Lincoln Physical Therapy, lincolnpt.com/functional-movement-screen-fms-can-apply/fms-performance-pyramid/.Rearick, Brendon. “2021 MBSC Virtual Winter Seminar.”Schlicker, Rob. “Why Specificity Matters.” Trebel Wellness, trebelwellness.com/why-specificity-matters.html. https://pubmed.ncbi.nlm.nih.gov/24100287/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/https://pubmed.ncbi.nlm.nih.gov/28834797/

This is the audio from a live presentation we did in the gym. Given that the target audience was there in-person, we recommend watching to this episode, not just listening! You can watch here on Spotify or on Youtube. The 3 CONCEPTS you need to know and optional METHODS to incorporate them into your life. We are extremely passionate about doing the basics well. Your typical news feed and social media algorithm feeds you conflicting information and shortcuts that seem too good to be true, leaving you feeling confused and frustrated. Nutrition doesn't have to be complex. Tune in to learn the 3 big concepts that apply to everyone, and the distinction between those concepts and the endless methods at your disposal to meet the concepts. "Endless methods" is a good thing. It means you have options! Just don't lose sight of the concepts those methods are aiming to meet. We were stoked to give this presentation live in the gym, and are happy to be able to share it with you all here as well. P.S. We opened things up to a Q&A afterwards, which led to some great discussion and follow up. Unfortunately, we forgot to repeat questions into the microphone, so all that is shared here is our presentation. Enjoy! Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

Deep-diving a topic is fun, but how about a one-stop-shop for EVERYTHING that truly moves the needle for your health and fitness! Tune in to learn what foundational elements of exercise, nutrition, sleep & stress management will have you living the life you deserve. Go to https://prevailconditioning.com/ to learn more about training with us in person or online.

How can you use your morning to set yourself up for success the rest of the day? Peter and Kyle share their personal morning routines, and extrapolate a few big themes that should be present in everyone's morning: Consistent Wake Time Sunlight Movement Quality Fuel in the Tank Clear the Mind/Set Up the Day Check out the episode to hear us break everything down in more detail and offer suggested methods to make your morning work for YOU. https://prevailconditioning.com/ to learn more about training with us in person or online.

What really matters for body composition change? No matter whether you're trying to improve your bloodwork metrics, fit into your favorite pair of jeans again, or get completely "shredded", there are 3 main concepts you need to apply. 1. Strength Train 2. Eat Sufficient Protein 3. Eat Appropriate Total Calories for your Goal Check out the episode to hear us break down the concepts in more detail and offer suggested methods to make this work for YOU. https://prevailconditioning.com/ to learn more about training with us in person or online. SOURCES: https://www.precisionnutrition.com/cost-of-getting-lean-infographic

All habits serve a purpose: we want to make the habits that cost us in the long term ("bad" habits) be less desirable in the short term too. SOURCES: Clear, James. Atomic Habits: Tiny Changes, Remarkable Results : An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, New York, Avery, an imprint of Penguin Random House, 2018. https://jamesclear.com/three-steps-habit-change

All habits serve a purpose: we want to make the habits that benefit us in the long term ("good" habits) benefit us in the short term too. SOURCES: Clear, James. Atomic Habits: Tiny Changes, Remarkable Results : An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, New York, Avery, an imprint of Penguin Random House, 2018. https://jamesclear.com/three-steps-habit-change

How to best use a combination of outcome goals, process goals, and identity goals to accomplish anything, change your behaviors, and become the person you want to be. SOURCES: Clear, James. Atomic Habits: Tiny Changes, Remarkable Results : An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, New York, Avery, an imprint of Penguin Random House, 2018. https://jamesclear.com/identity-based-habits https://jamesclear.com/goal-setting

Everything great we want to do in life needs to have a strong WHY behind it, and we wanted to share our WHYs for creating our online coaching platform. 1. We like helping people, and our way to do that is through impacting their health and fitness 2. We wanted to decrease the barriers to health, strength training, and high-end coaching: cost, location, and fear. 3. We wanted a create a platform to help our community sort through all of the misinformation out there and know what "big rocks" really matter for their health. We want our community to not just survive, but THRIVE. Join us. https://prevailconditioning.com/online-training/

Although all areas of fitness can improve simultaneously when you are a beginner, that can be hard to keep up as you become more advanced. Prioritizing improvement in one area at a time can be a helpful way to keep progressing. We cover: -how you could assess your current level of fitness in these different areas -how to make adjustments to your routine accordingly (without taking anything else out entirely) Sources: https://www.jospt.org/doi/10.2519/jospt.2018.7851#_i14https://www.michael-konczer.com/en/training/calculators/calculate-vo2max#:~:text=To%20calculate%20your%20VO2,you%20should%20be%20completely%20exhausted.

We covered: - The realistic training schedule full body sessions offers - Improved mobility/recovery from moving your entire body more often - Strength/hypertrophy benefits from increased frequency of hitting each muscle group - Situations where body part splits can make sense to use SOURCES: https://pubmed.ncbi.nlm.nih.gov/29324578/ https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible//

Power 101 We cover: What is Power? Why does training power matter? How to incorporate power into a training routine SOURCES: Dietzel, R., et al. "Cross-sectional assessment of neuromuscular function using mechanography in women and men aged 20-85 years." J Musculoskelet Neuronal Interact 13.3 (2013): 312-319. el Hadouchi, M., Kiers, H., de Vries, R., Veenhof, C., & van Dieën, J. (2022). Effectiveness of power training compared to strength training in older adults: A systematic review and meta-analysis. European Review of Aging and Physical Activity, 19(1). https://doi.org/10.1186/s11556-022-00297-x Simpkins, C., & Yang, F. (2022). Muscle Power is more important than strength in preventing falls in community-dwelling older adults. Journal of Biomechanics, 134, 111018. https://doi.org/10.1016/j.jbiomech.2022.111018  https://www.scienceforsport.com/force-velocity-curve/

We cover: 1. Why better conditioning matters (hint: a longer life and a life with more options) 2. How to best improve your conditioning - The value of BOTH low and high intensity work 3. How to assess your current conditioning level - Resting Heart Rate, Heart Rate Recovery, VO2 Max, and more Sources: - Attia, Peter. “How Does VO2 Max Correlate with Longevity?” Peter Attia, 1 Sept. 2022, peterattiamd.com/how-does-vo2-max-correlate-with-longevity/. - Attia, Peter. Outlive. Ebury Publishing, 2023. - Mandsager, Kyle, et al. “Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing.” JAMA Network Open, vol. 1, no. 6, 19 Oct. 2018, https://doi.org/10.1001/jamanetworkopen.2018.3605. - Paluch, Amanda E, et al. “Daily steps and all-cause mortality: A meta-analysis of 15 international cohorts.” The Lancet Public Health, vol. 7, no. 3, Mar. 2022, https://doi.org/10.1016/s2468-2667(21)00302-9. - “Performance Testing - Summit Performance.” Home - Summit Performance, ptsummitperformance.com/performance-testing-. Accessed 30 Jan. 2024.

How do you put the concepts from Nutrition 101 into action to get you towards your goals? We cover: 1. Determine the goal (and the WHY) 2. Assess your baseline 3. Figure out protein/calorie/other macro goals or portion sizes 4. Build your plate 5. Build your grocery list 6. Have a plan to prepare your meals 7. Reassess, and adjust the plan as needed SOURCES: https://www.precisionnutrition.com/calorie-control-guide-infographic https://www.myfitnesspal.com/

Sleep 101 We cover: -Why does sleep matter? -What about sleep matters? -How can you improve it? -Morning, afternoon, and evening routines to help References: https://www.precisionnutrition.com/all-about-sleep https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression. Huberman, A. (n.d.-a). Master Your Sleep & Be More Alert When Awake. https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3O Huberman, A. (n.d.). Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing. https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sq Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839. Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798. Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.

We cover: -What is "good nutrition"? -How do you know what "science" to trust? -Foundational nutritional concepts: energy balance, prioritizing protein, get your fruit/veggies, emphasize whole food over processed food -How to apply those concepts in your life Sources: https://www.precisionnutrition.com/principles-of-nutrition https://www.precisionnutrition.com/calorie-control-guide-infographic https://www.precisionnutrition.com/hand-portion-faq

We cover the WHY and HOW basics of training for strength and hypertrophy. -Injury prevention, longevity, time efficiency, body composition -Fundamental movements: push, pull, squat, hinge -Keep it simple to start: 3-4 sets of 6-12 reps will take you far -Progressively overload somehow -Ramp up intensity (load) to progress strength, ramp up volume (sets/week) to build muscle mass -And more! SOURCES: https://pubmed.ncbi.nlm.nih.gov/24100287/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/ https://pubmed.ncbi.nlm.nih.gov/28834797/ Z-Health Performance Solutions https://zhealtheducation.com “FMS-Performance-Pyramid.” Lincoln Physical Therapy, lincolnpt.com/functional-movement-screen-fms-can-apply/fms-performance-pyramid/. Rearick, Brendon. “2021 MBSC Virtual Winter Seminar.” Schlicker, Rob. “Why Specificity Matters.” Trebel Wellness, trebelwellness.com/why-specificity-matters.html.