Totum Wellness Podcast

She fed Canada's Olympic beach volleyball team at the Rio Games — and she says most athletes are getting nutrition completely wrong.Nicole Springle is a Registered Sport Dietitian who has worked with Olympians Sophie Bukovic and Heather Bainsley. In this episode she breaks down what elite athletes actually eat, why iron deficiency silently destroys performance, and the one supplement she recommends to literally everyone.Whether you're a competitive athlete, a sports parent, or just trying to eat smarter — this one's for you.00:00 Intro03:08 Feeding Olympians at Rio (& What They Actually Ate)07:35 The Biggest Nutrition Gaps in Young Athletes10:20 How Much Protein Do Athletes Actually Need?15:50 The Athlete Plate Method (& Why Carbs Win)21:45 Practical Meal Prep for Busy Athletes23:03 Iron Deficiency: The Silent Performance Killer36:06 Vitamin D: The One Supplement Everyone Needs

Dr. Keenan O'Young is a chiropractor at Totum who specializes in foot function and injury prevention. He breaks down why most people have weak, deconditioned feet, how poor foot function creates injuries up the kinetic chain, and the key exercises that build strength, mobility, and control in your feet.Keenan explains why the big toe is the most important joint in your foot, how to test if you can isolate your toes independently (most people can't), what the "short foot" exercise does for your arch, and why walking barefoot can be a training stimulus if you've been wearing padded shoes your whole life. He covers how bunions develop and how function can be restored through dedicated training, why flat feet alone aren't the problem (it's about strength and mobility), when to use orthotics vs. when to strengthen, and how limited ankle dorsiflexion causes plantar fasciitis and Achilles issues. This episode reveals the foot-ankle connection, why vacation injuries happen, and how to build the foundation that prevents knee pain, hip pain, and the shuffling gait that happens when foot strength disappears with age.00:00 - Intro01:52 - Why Foot Function Isn't Talked About Enough03:28 - Foot as First Link in the Kinetic Chain04:13 - Foot Strength & Speed in High-Performance Athletes05:01 - The 4 Key Foot Function Tests08:11 - Short Foot Exercise: Doming Your Arch10:31 - Walking Barefoot as a Training Stimulus13:04 - The Vibram Shoe Disaster (Don't Do This)15:24 - Keenan's Bunion Story & Recovery Timeline18:07 - Born to Run & What Feet Are Capable Of20:30 - Big Toe Extension: Why It Matters & How to Train It22:41 - The Ankle Break That Changed Tim's Foot Function25:19 - Most Common Foot Issues: Plantar Fasciitis & Achilles28:03 - Favorite Foot Exercises for Injury Prevention32:36 - Orthotics, Inserts & Footwear: When to Use Them

Zack Kelly is a performance coach and psychophysiologist who specializes in helping clients interpret and apply performance data. His master's research focused on heart rate variability, and he works with athletes and everyday clients to optimize training using metrics like HRV, force plate testing, and VO2 max assessments.Zack discusses what heart rate variability actually measures and why wearable devices often misinterpret the data. He explains why high HRV isn't always a sign of good recovery, how blunted HRV responses can indicate underlying health issues, and why tracking trends over time matters more than daily scores. The conversation covers force plate testing for detecting asymmetries and injury risk, the psychological pitfalls of becoming too data-dependent, and how to build a healthy relationship with wearable technology. Zack shares practical strategies for using metrics effectively, including focusing on one variable at a time, looking at big-picture trends rather than daily fluctuations, and knowing when to trust your body over the numbers.00:00 - Intro01:37 - What Is HRV and Why Does It Matter?03:33 - Why High HRV Isn't Always Good05:34 - Blunted HRV Response in Clinical Populations07:46 - Addressing Asymmetries With Force Plate Testing12:55 - The Danger of Over-Interpreting Data19:05 - When to Actually Pay Attention to Your Numbers22:56 - Understanding Zone 2 Training28:00 - How to Use Wearables Without Obsessing35:24 - Preparing for VO2 Max Testing40:06 - What Performance Coaches Actually Track

Dr. Amanda Marrone is a family medicine physician and lifestyle medicine practitioner at Optimal U in Toronto. She focuses on using behavioral interventions and lifestyle factors to prevent and treat chronic disease at its root cause.Dr. Marrone discusses why the conventional healthcare model works well for acute disease but struggles with chronic conditions, and how lifestyle medicine addresses the root causes of disease through six core pillars: nutrition, physical activity, sleep, stress management, avoidance of harmful substances, and social connection. She explains the importance of specific blood tests that many doctors don't routinely order, how personalized testing can detect metabolic dysfunction years before disease appears, and why lifestyle medicine works alongside conventional treatments rather than replacing them. The conversation covers her "one thing" approach to sustainable habit change, why feeling better is the most powerful motivator for lifestyle shifts, and how patients can take control of their health through individualized testing and evidence-based lifestyle interventions.00:00 - Intro00:43 - What Is Lifestyle Medicine?03:34 - Why Time Matters in Healthcare08:12 - Blood Work as a Window Into Metabolic Health13:15 - The 4 Critical Tests Your Doctor Isn't Ordering17:37 - Sleep Apnea: The Undiagnosed Epidemic21:13 - Why Normal Blood Sugar Doesn't Mean You're Safe24:12 - How Testing Drives Behavior Change28:19 - Lifestyle Medicine + Conventional Medicine (Not Either/Or)31:03 - The "One Thing" Approach to Habit Change36:15 - Movement Snacks & Longevity40:02 - Why Weight Loss Should Be a Side Effect, Not the Goal

Kris Robertson is the Head Strength & Conditioning Coach for the Raptors 905 (NBA G-League) and Sport Scientist with the Toronto Argonauts (CFL). He previously served as Head Coach of Strength and Conditioning at Simon Fraser University and is a former professional athlete drafted by the Winnipeg Blue Bombers in 2013.Kris discusses what separates winning teams from talented teams that fall short, including the role of luck, continuity, and teamwork in championship success. He shares insights from the 2017 Grey Cup Champion Argonauts, where Coach Marc Trestman's philosophy of making everyone feel important created a winning culture. The conversation covers the specialist versus generalist problem that creates silos in organizations, why self-awareness is critical for leadership, how understanding your biases changes the way you communicate, and why over-communication prevents team breakdowns. Kris explains why winning can cover up broken systems until it's too late, how to get comfortable with discomfort, and why personal accountability is foundational to success in sports, business, and life.00:00 - Intro00:49 - Why Some Teams Win: Talent, System & Luck04:14 - Making Everyone Feel Important05:40 - The Silo Problem: Specialist vs. Generalist10:58 - What Athletes Tell Strength Coaches (That Coaches Never Hear)13:05 - Why Winning Covers Up Broken Systems15:32 - Understanding Your Biases to Lead Effectively19:21 - Applying Self-Awareness to Parenting & Personal Life21:03 - Over-Communication: The Championship Difference23:31 - Getting Comfortable Being Uncomfortable26:57 - Accountability: Doing the Self-Work

Kyle Buchanan is a certified nutritional practitioner who breaks down why gut diversity determines everything from your energy levels to how badly hangovers hit you. He explains the 30-plant-foods-per-week benchmark that creates a healthier microbiome, why most people are digesting protein poorly, and how supporting digestion before meals changes absorption entirely.Kyle reveals why variety beats perfection, how targeted probiotics are advancing beyond generic supplements, and the truth about peptides like BPC-157 and GLP-1s (Ozempic). He discusses which peptides show real promise for tissue repair, which ones are unregulated Wild West territory, and why foundational habits still outperform quick fixes.FOLLOW TOTUMWebsite: totum.caListen on Apple: Totum Wellness PodcastListen on Spotify: Totum Wellness PodcastWatch on YouTube: Totum Wellness ChannelInstagram: @totumwellnessFOLLOW KYLE:Website: kylebuchanan.caPodcast (feelgoodery): Apple Podcasts | SpotifyInstagram: @itskyleb00:00 - Intro03:43 - The 3 Nutritional Must-Haves: Variety, Protein, Digestion15:08 - How to Support Digestion Before, During & After Meals21:22 - Stomach Acid Declines With Age23:12 - The Truth About Probiotics: Personalized vs. Generic28:32 - Prebiotics: The Missing Piece Everyone Ignores30:03 - Peptides Explained: BPC-157, GLP-1s & Growth Hormone34:28 - Ozempic for Weight Loss

Mike Kessel, the CEO of Cleveland Clinic Canada, reveals that we aren't just passengers in our own health journey since 90% of our health after age 60 is determined by lifestyle, not DNA. He advocates for a "50/50" ownership model where individuals use handheld diagnostic technology to monitor their own heart, lungs, and throat to bypass the E.R. and stay ahead of a field where medical knowledge doubles every 73 days. Because chronic stress can subtract 42 years from your life, Mike focuses on closing the 10-year "quality gap" by choosing "fun" over boring routines—a philosophy that took him from a childhood table tennis champion and founder of the Cardiac Smash tournament to a qualifier for the 2026 US Open Pickleball championships.00:00 - Intro08:45 - The 90% Rule: Lifestyle vs. Genetics after 6011:30 - The 10-Year Gap: Healthspan vs. Lifespan15:40 - Medical Knowledge is Doubling Every 73 Days18:20 - Fixing High Cholesterol: Data-Driven Life Changes21:15 - Distributed Healthcare: Moving Beyond Bricks & Mortar26:00 - Why the Canadian Healthcare System is Aging31:30 - Public vs. Private: Accessing Cardiology & Sports Med via OHIP35:00 - Live Demo: The $400 Handheld Diagnostic Device45:00 - Fun as a Health Metric: Finding Your "Strain"

Lower back pain often stems from a simple mechanical failure: your pelvis and rib cage are out of alignment. While most people focus on "six-pack" abs, true core stability comes from the deepest layers of your anatomy—the transverse abdominis (TVA), the diaphragm, and the pelvic floor.In this session, Scott (a DNS specialist) breaks down why the way you breathe is the foundation of how you move. Whether you are a desk worker struggling with "extension" posture or an elite athlete like Roger Federer looking for a competitive edge, understanding the "Piston Effect" is the key to moving without pain.00:00 - Intro02:40 - The Core "Lid": Why the Diaphragm and Pelvic Floor matter04:00 - What is the TVA (Transverse Abdominis)?05:22 - The "Extension Compression" trap for athletes and office workers07:50 - Tutorial: How to find your TVA on the floor10:20 - The "Tactile Cue" to engage your deep core13:50 - Motor Learning: Why frequency beats intensity16:25 - Moving like Roger Federer: Efficiency vs. Capacity21:10 - Visualizing the "Piston Effect" for breathing24:50 - How "short" tissues cause back spasms during rotation31:50 - The danger of "iPad Posture" in young athletes35:10 - Scott’s Journey: From chronic pain to movement expert

Is your child on the right path to elite athleticism, or are they on the road to burnout? In this episode, we sit down with Kris Robertson, Head Strength & Conditioning Coach for the Raptors 905 and former CFL All-Canadian. We break down the shocking statistic that 70% of youth athletes drop out by age 13 and reveal the science-backed "roadmap" to keeping them in the game.Kris shares his "Rules of Engagement" for sports parents, why early specialization is often a mistake, and how to spot a toxic coaching environment before it damages your child's mental health.

Tim & Stacy Irvine are back for another season of the Totum Wellness Podcast. In this episode they expose why the old rules of fitness and injury recovery are holding you back—and reveal the new science that unlocks explosive speed, prevents injury, and rewires your body for elite performance at any age. You will discover the secret movement patterns of babies that elite athletes use to dominate, why "R.I.C.E." is the wrong way to treat injuries, and the forgotten training method that keeps you fast, powerful, and "ballistic" well into your 50s and beyond.00:00 - Intro00:50 - Lessons From Pro Athlete Trainers04:43 - The Secret to Staying "Ballistic"08:36 - The Right Way to Jump & Skip11:21 - The Untrained Skill: Deceleration13:34 - DNS: The "Canister" Core Secret24:45 - Why The R.I.C.E. Protocol Is Wrong25:53 - The New "PEACE & LOVE" Rule35:07 - Vulnerability: The Key to Growth41:14 - Final Thoughts

In this special Season 2 Recap, Tim and Stacy Irvine look back at the most impactful takeaways from the year’s standout episodes. From Olympic mindset shifts and smarter training techniques to DEXA scan results and pre-surgery strategies, they revisit the moments that changed how they think, train, eat—and live.This episode is packed with practical, real-life lessons you can apply today: better movement, deeper recovery, smarter nutrition, and the importance of listening to your own data. Whether you're chasing performance, balance, or just feeling your best, this recap brings the best of Totum Season 2 into one conversation.🎯 Topics Include:🏐 The mental reset every athlete (and parent) needs🌲 “Rewilding” your life for sustainable happiness📉 Burnout signs + why you must track recovery🦴 DEXA scans, hormones, and protein for healthy aging🏃‍♀️ How to train smarter, move better, and recover faster💊 The prehab secret from a Blue Jays orthopedic surgeon🧘‍♂️ The 5-minute breathing hack that dropped cortisol by 50%✨ Follow Us Online:📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science🔗 Website: totum.ca00:00 Intro00:53 Olympic Mindset: “Can You Get the Job Done?”03:25 Rewilding05:47 Burnout & Boundaries07:57 Make Fitness Fun Again10:28 Agility over Strength14:08 Why Objective Testing Drives Change17:36 Hormone Insights & Fixing Low Testosterone20:00 How Much Protein Should You Really Eat?23:20 Prehab Before Surgery28:15 Why This Podcast Exists30:19 Season 3 Tease & Farewell

Zack Kelly joins the Totum Wellness Podcast for a deep dive into performance, injury prevention, and why metrics like VO2 max and force plate testing aren’t just for elite athletes—they’re for anyone who wants to move better and age well. From overcoming chronic overtraining to understanding asymmetries and how they affect long-term joint health, this episode is packed with insight for athletes and everyday movers alike. Whether you're trying to improve your vertical jump or just stay upright into your 70s, Zack makes the science accessible and actionable.🎯 Topics Include:🧠 What psychophysiology reveals about training and burnout🦵 The truth about limb imbalances and long-term joint health📉 Why staying the same is the new getting better💪 How to actually train in your Zone 2 (and why it matters)📊 Submax vs. VO2 Max testing—what you really need to know🛑 The most common mistake in modern fitness: overtraining✨ Follow Us Online:📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science🔗 Website: totum.ca00:00 Intro07:46 Addressing Asymmetries and Longevity in Athletes22:56 Understanding Zone Two Training28:00 Practical Tips for Zone Two Training35:24 Preparing for a VO2 Max Test40:06 The Role of Force Plate Testing41:21 Conclusion and Final Thoughts

Fitness expert Nikki Fraser returns to the Totum Wellness Podcast for a deep dive into the real science behind strength training. With over 20 years of experience, Nikki breaks down the myths, shares the latest research, and explains why resistance training is crucial for everyone—especially as we age. Tim and Stacy get practical about how to build strength safely, improve power, and train for longevity without the hype or confusion.🎙️ Topics Include:🏋️‍♀️ What most people get wrong about strength training💥 How to build muscle and support heart health⏱️ The minimum effective dose for busy people🚶‍♀️ How to train for power (and why it matters after 40)🧠 The link between movement, aging, and brain function🌟 Why making workouts fun is the key to staying consistent✨ Follow Us Online:📸 Instagram: @totumlifescience🔗 Website: totum.ca00:00 Intro07:25 Guidelines and Recommendations for Strength Training13:08 Consistency and Progression in Training22:51 Effective Workout Routines for Beginners and Experienced Individuals26:24 Training for Muscular Power: Tips and Techniques33:44 The Benefits of Sprinting and High-Intensity Training39:04 Finding Fun in Fitness: Tips for Enjoyable Workouts43:07 Conclusion and Final Thoughts

Best-selling author and neuroscience-based wellness coach Catherine Roscoe Barr joins the Totum Wellness Podcast to share her personal journey from burnout to brain health. Catherine gets candid about her mental health, how to rewire your brain through daily rituals, and what it really means to live The Life Delicious. Tim and Stacy dig into her new book Feel Better Now, exploring how simple pleasures, movement, connection, and reflection can dramatically improve your well-being.🎙️ Topics Include:🧠 How neuroscience can help you heal from stress and suffering📕 The 4Rs that rewired Catherine’s brain—and her life🌿 Why “rewilding” your wellness routine helps you reconnect to yourself🔄 Habits that hurt vs habits that heal📱 How to break free from phone addiction and overstimulation🌤️ How to feel more joy through small, daily moments📘 Buy Feel Better Now HERE✨ Follow Us Online:📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science🔗 Website: totum.ca00:00 Intro07:43 The Power of Mindfulness and Reflection14:08 Embracing Simple Pleasures22:08 The Importance of Connection29:26 Balancing Technology and Mindfulness34:32 Final Thoughts

Olympian Micha Powell and iRun Magazine editor Ben Kaplan join the Totum Wellness Podcast to talk all things running, training, coaching, recovery, and mental performance. Micha opens up about her journey as a Team Canada sprinter, how she’s evolved her training, the importance of strength, sleep, and injury prevention and what it’s like to be coached by her Olympian mom. Ben brings his signature energy and realness, sharing how he balances marathons and what runners really need to stay motivated as they age.🎙️ Topics Include:🔁 Why Micha left her old coach and how it changed everything🏃‍♀️ How to train for longevity — not burnout🦵 Common running injuries and smarter recovery🍁 The rise of Canadian running culture👟 What makes a great coach in today’s sport environment🎯 Redefining goals at every stage of your athletic life🌐 Follow Micha Powell: @michajadapowell🌐 Follow Ben Kaplan: iRun.ca✨ Follow Us Online:📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science🔗 Website: totum.ca

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with Nikki Fraser. With over 20 years of experience in personal training, group coaching, and movement assessments, Nikki is on a mission to help people unlock their full athletic potential—whether they're elite athletes or just starting their fitness journey. In this episode, she shares groundbreaking insights from her academic background in health psychology and kinesiology, plus cutting-edge assessments that can transform your health and longevity.🔬 Are You Really Healthy? The 3 Most Important Assessments You Should Be Doing – Why traditional scales and BMI don’t tell the full story and what you should be tracking instead.💪 Why Grip Strength Predicts Your Health & Longevity – The simplest strength test that reveals more than you think.📊 DEXA Scans Explained – The gold standard for body composition, bone density, and visceral fat analysis.🦴 Muscle Loss & Bone Health – How to track and prevent age-related muscle loss (sarcopenia) before it impacts your mobility.⚖️ Why You Should Stop Obsessing Over the Scale – The science behind body composition vs. weight and how it affects your overall health.🏋️‍♀️ How to Train for Lifelong Strength – The key workouts and assessments everyone should be doing to stay strong, mobile, and injury-free.🏃‍♀️ VO2 Max & Cardiovascular Health – The ultimate endurance test and why it’s one of the best indicators of longevity.🧠 The Psychology of Movement – How your mindset impacts fitness, recovery, and long-term health outcomes.From force plate testing and grip strength to functional movement screens and advanced metabolic tracking, Nikki explains how to take a data-driven approach to fitness and wellness. If you’ve ever wondered how athletes, trainers, and health experts measure peak performance—or how you can apply these strategies in your own life—this episode is a must-listen!✨ Follow Nikki Fraser:🔗 Website: nikkifraserfitness.com🔗 Follow Us:📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science🌍 Website: totum.ca🎧 The Totum Wellness Podcast is your go-to source for expert insights on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you science-backed strategies and inspiring conversations to help you achieve a stronger, healthier, and more balanced life.00:00 Intro05:34 Exploring DEXA Scans11:26 The Value of Lean Body Mass13:52 The Future of Health Assessments17:42 Grip Strength and Overall Health19:51 Techniques and Tools for Accurate Measurement27:22 VO2 Max and Cardiovascular Health31:52 Conclusion and Final Thoughts

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with Olympic beach volleyball player Sophie Bukovec. Fresh off her Paris 2024 experience, Sophie shares the mental and physical strategies that helped her compete on the world’s biggest stage. From training routines and handling pressure to the reality of NCAA recruiting and high-performance recovery, this episode is a must-listen for athletes, coaches, and sports enthusiasts alike.🏐 Paris 2024 Olympic Highlights – What it was like competing near the Eiffel Tower, life in the Athletes' Village, and unexpected Olympic moments (including legendary chocolate muffins).💪 How to Train Like an Olympian – The strength, conditioning, and skill work that keeps her at peak performance.🧠 Mental Resilience in Elite Sports – How working with Dr. Dana Sinclair helped her develop game-changing mental strategies.🚀 The Truth About NCAA Recruiting – How young athletes should navigate the U.S. college sports system and avoid common mistakes.😴 Why Sleep is Non-Negotiable for Performance – How 10–12 hours of sleep per night fuels her recovery and success.🏆 Balancing Competition & Life – How Sophie is redefining her career, relationships, and future goals beyond the Olympic cycle.💡 "Be so good they can’t ignore you." – Sophie’s advice for young athletes looking to stand out and succeed in competitive sports.Whether you're a young athlete, sports parent, coach, or someone striving for peak performance, this episode is packed with insider knowledge, real-world advice, and inspiring stories from the Olympic level.🌟 Follow Us Online:🔗 Website:totum.ca📸 Instagram:@totumlifescience📘 Facebook:Totum Life Science🎧 The Totum Wellness Podcast is your go-to source for expert insights on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you inspiring conversations to help you achieve a balanced and fulfilling lifestyle.🎙️ Subscribe & Listen:✅ Apple Podcasts✅ Spotify✅ Google Podcasts📺 Watch on YouTube & Leave a 5-Star Review!

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they welcome back Jacquie Chapman, for an eye-opening conversation on stress management, resilience, and sustainable high performance. In this episode, Jacquie shares actionable strategies for thriving in high-pressure environments, from leadership and career challenges to personal wellness and mental clarity. 🔹 Breathwork for Stress & Anxiety – The science behind controlled breathing and how Tim Jones (CEO of Precision Nutrition) used it to improve heart rate variability and cut stress in half.🔹 Mindset & Mental Resilience – What we can learn from Special Forces training to overcome imposter syndrome and perform under pressure.🔹 The Power of Nature for Brain Health – How spending time outdoors can regulate emotions, boost cognitive function, and reduce stress.🔹 Women’s Health & High Performance – Practical strategies for navigating perimenopause, menopause, and energy shifts in high-achieving women.🔹 The Knowledge Industry & Information Overload – How to separate real science from misinformation when it comes to health, nutrition, and performance.🔹 Behavior Change & Sustainable Habits – The small, science-backed changes that lead to long-term success in wellness and leadership. 💡 "If you're not assessing, you're guessing" – Discover how tracking health markers can optimize performance and well-being. Whether you're struggling with stress, looking to improve mental resilience, or aiming for peak performance, this episode is packed with real-world insights to help you take control of your health and mindset. 🌟 Follow Us Online:🔗 Website: totum.ca📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science 🎧 The Totum Wellness Podcast is your go-to source for expert insights on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you inspiring conversations to help you achieve a balanced and fulfilling lifestyle. 00:00 Intro 01:18 Insights from Vallejo Leadership Events 03:15 The Importance of Nature and Personal Stories 06:44 Key Takeaways from Vallejo Leadership Events 17:02 The Role of Stress Management and Breath Work 25:09 The Power of Data and Small Changes 29:31 Conclusion and Final Thoughts

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with naturopathic doctor and food-first practitioner Dr. Tamara Kung. In this conversation, Dr. Kung breaks down the essential strategies for women’s health—especially during perimenopause and menopause—covering everything from bone density and muscle strength to gut health and hormone balance.In this episode, Dr. Kung discusses:- Bone health & strength training – Why lifting heavy is crucial for women.- Protein intake & muscle maintenance – How much protein women really need and how to reach your target. (Correction: Protein content of Greek yogurt = 17-24g protein per cup, Cottage cheese = 25-30g protein per cup.)- The truth about calcium & magnesium – Why food-based sources are better than supplements for long-term health.-Gut health & hormone balance – How fiber-rich foods support digestion, metabolism, and overall well-being.Dr. Kung also shares practical food swaps, meal timing strategies, and the science behind eating for longevity. Whether you're navigating perimenopause, looking to optimize your health, or supporting a loved one, this episode is packed with actionable takeaways to help you feel stronger, more energized, and in control of your wellness journey.🌟 Follow Us Online:🔗 Website: totum.ca📸 Instagram: @totumlifescience📘 Facebook: Totum Life Science🎧 The Totum Wellness Podcast is your go-to source for expert insights on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you inspiring conversations to help you achieve a balanced and fulfilling lifestyle.00:00 Intro03:50 The Rise of Female-Focused Nutrition05:50 Bone Health and Nutrition15:15 Protein Intake for Women27:30 Gut Health and Hormone Balance29:37 Top Fiber-Rich Foods33:03 Protein and Workout Nutrition40:16 Magnesium and Vitamin D43:32 Supporting Women Through Menopause

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with renowned performance psychologist Dr. Dana Sinclair. Drawing on her experiences with Olympians, professional athletes, and elite performers, Dr. Sinclair shares how mental strategies can transform your ability to handle pressure and achieve your goals. In this episode, Dr. Sinclair discusses: The role of mental preparation in high-pressure environments like the Olympics. How daydreaming and visualization improve focus and resilience. Practical strategies for managing distractions and overcoming performance slumps. Why simplifying mental training can benefit anyone—from athletes to surgeons. Whether you're an athlete, executive, or someone looking to enhance performance in daily life, Dr. Sinclair's insights offer actionable tools to unlock your potential. 🌟 Follow Us Online: Website: totum.ca Instagram: @totumlifescience Facebook: https://www.facebook.com/totumlifescience/ The Totum Wellness Podcast is your go-to source for inspiring conversations on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you expert insights and real-life stories to help you achieve a balanced and fulfilling lifestyle. 00:00 Intro 01:42 The Importance of Mental Skills in Sports 06:43 Daydreaming as a Tool for Success 10:53 Applying Mental Training Beyond Sports 15:20 The Role of Communication in High Performance 18:35 Leadership and Individual Performance 24:32 Real-Life Applications of Mental Skills 30:11 Defining Success Beyond Medals 32:51 Balancing Fun and Performance 36:08 Managing Distractions and Slumps 38:28 The Role of Recovery and Time Off 40:35 Overcoming Procrastination and Starting New Goals 42:14 Guiding Athletes Through Challenges

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with CFL legend and Roughriders strength and conditioning coach Dan Farthing. In this episode, Dan shares his journey from professional football to running a leading fitness facility Level 10 Fitness, revealing what it takes to train elite athletes and improve general fitness through cutting-edge methods. In this episode, Dan discusses: The evolution of strength and conditioning in professional sports. Balancing technology and personal connection in athletic training. How movement quality, mobility, and recovery enhance performance. Lessons from coaching pros that apply to everyday fitness enthusiasts. Whether you’re an athlete, a fitness enthusiast, or someone curious about high-performance training, Dan’s experience offers valuable insights into achieving your fitness potential. 🎧 Listen to the Totum Wellness Podcast: Spotify: https://open.spotify.com/show/2Ogcq7EjrAZFa6464wVLFB?si=36c094c5d5d840a9 Apple Podcasts: https://podcasts.apple.com/ca/podcast/totum-wellness-podcast/id1710299570?i=1000677062537 🌟 Follow Dan Farthing: https://level10regina.com/apps/mindbody/staff/100000004 🌟 Follow Us Online: Website: totum.ca Instagram: https://www.instagram.com/totumlifescience Facebook: https://www.facebook.com/totumlifescience/ 🔔 Subscribe to our channel: https://www.youtube.com/@totumlifescience 00:00 Intro 03:01 Strength and Conditioning Evolution 07:52 Innovative Training Techniques and Technology 11:21 Balancing Training Load and Injury Prevention 19:35 The Importance of Communication and Customization 27:54 Blending Elite Athlete Training with General Fitness 31:52 Recovery Techniques and Innovations 42:07 Unilateral Training and Addressing Asymmetries 46:06 Testing and Off-Season Training for Athletes

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with three-time Olympian Heather Bansley. In this inspiring episode, Heather shares her journey through the Rio, Tokyo, and Paris Olympics, discussing resilience, wellness, and finding balance after professional sports. In this episode, Heather discusses: - Transitioning from professional athletics and embracing everyday wellness. - The importance of mental health, recovery, and nutrition in high-performance sports. - Empowering women in sports and supporting female athletes and coaches. - Overcoming challenges and her tips on mindset, nutrition, and recovery. Whether you're an athlete, a wellness enthusiast, or someone seeking inspiration, Heather's story offers valuable insights into resilience and personal growth. 🎧 Listen to the Totum Wellness Podcast: Spotify: https://open.spotify.com/show/2Ogcq7EjrAZFa6464wVLFB?si=36c094c5d5d840a9 Apple Podcasts: https://podcasts.apple.com/ca/podcast/totum-wellness-podcast/id1710299570?i=1000677062537 🌟 Follow Heather Bansley: Instagram: https://www.instagram.com/heatherbansley 🌟 Follow Us Online: Website: totum.ca Instagram: https://www.instagram.com/totumlifescience Facebook: https://www.facebook.com/totumlifescience/ 🔔 Subscribe to our channel 00:00 Intro 03:54 Experiences at the Paris Olympics 06:12 Comparing Olympic Experiences 11:46 Transitioning from Sport 17:12 Women in Sports and Motherhood 24:14 Training and Recovery Evolution 28:34 Nutrition and Performance 38:26 Mental Preparation and Final Thoughts

In this episode of the Totum Wellness Podcast, hosts Tim and Stacy Irvine welcome orthopedic surgeon Dr. Jason Smith. Known for his high-profile work with elite athletes, including the Toronto Blue Jays and Golf Canada, Dr. Jason Smith shares his inspiring journey from hockey player to renowned orthopedic specialist. He discusses the critical role of prehab, nutrition, and post-surgery movement, drawing on experiences from his fellowship under the legendary Dr. James Andrews and his work with professional athletes. Dr. Smith dives into the nuances of sports medicine, contrasts public and private healthcare systems, and explores the evolution of treatments like cartilage rejuvenation and stem cell therapies. Whether you're an athlete or seeking optimal recovery, Dr. Smith’s insights reveal a holistic approach to healing and performance. Dr. Jason Smith - www.drjasonconradsmith.com Totum Life Science - totum.ca Instagram - @totumlifescience 00:00 Intro 01:40 Jason's Journey from Hockey to Medicine 05:15 Experiences in Alabama with Dr. James Andrews 06:55 Transition to Ontario and Working with the Blue Jays 09:01 Public vs. Private Healthcare Systems 15:51 The Importance of Prehab and Post-Surgery Care 25:18 The Role of Sleep and Support Systems 30:20 Advanced Rehabilitation Techniques 33:36 Movement and Healing Post-Surgery 38:06 Gender Differences in Sports Medicine 43:16 Professional Athletes and Pain Management 45:31 Conclusion and Final Thoughts

In this episode, we sit down with Jacquie Chapman, founder of Valeo Leadership Group, to dive into the world of sustainable high performance. Jacquie brings over 25 years of executive experience and shares insights from her work with leaders worldwide, discussing how to thrive personally and professionally. Drawing from her background as a nationally ranked athlete and her executive coaching expertise, Jacquie talks about burnout, leadership, and building resilience. From managing high-stress corporate environments to promoting wellness habits like proper sleep, exercise, and emotional intelligence, Jacquie emphasizes strategies that help high achievers not only survive but thrive. Listen now on Apple, Spotify, or YouTube. Leave us a review and share with friends to spread the word on how to live your best life sustainably. 00:00 Intro 02:40 Jackie's Background 08:41 The Burnout Experience 12:42 The Importance of Rest and Recovery 16:40 Corporate Hustle Culture 21:40 Building Meaningful Connections 26:46 The Four Pillars of High Performance 33:07 Balancing the Four Elements for Long-Term Success

In the first episode of the Totum Wellness Podcast Season 2, Tim and Stacy discuss the importance of maintaining wellness habits amidst life's hectic schedules. They explore topics such as workout routines, the benefits of creatine and other supplements, the impact of time management on achieving health goals, and the significance of adopting a youthful mindset. Stacy shares her journey with menopause hormone therapy, while Tim emphasizes the role of strength and cardiovascular fitness in longevity. Be sure to follow Totum Wellness Instagram @totumlifescience Facebook www.facebook.com/totumlifescience Website www.totum.ca If you enjoyed this episode, make sure to follow and subscribe to the Totum Wellness Podcast on Youtube, Apple Podcasts, and Spotify! Don’t forget to leave a five-star review and share your thoughts—it really helps us reach more listeners who are on a journey to better health. 00:00 Intro 03:31 Adopting New Habits 06:29 The Importance of Heavy Lifting 09:12 Creatine Supplementation 13:02 Nutritional Powders 17:50 The Benefits of Strength Training and Cardiovascular Fitness 20:57 Longevity and Health Span 28:21 The Impact of Psychology on Physical Health 34:00 Practical Tips for Maintaining Youthful Energy

In this new episode of Totum Wellness Podcast, Canadian animal trainer, entertainer, and television producer Dave Salmoni joins hosts Tim and Stacy Irvine for a captivating discussion on the evolution of training approaches as we age. From planning for the future through physical and mental care to the significance of dedicated rehabilitation for long-term health and performance, this episode is filled with valuable tips and inspiring stories. Tune in now for an enlightening conversation that will leave you motivated to prioritize your overall wellness! #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: http://instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

Join us in today's episode as Totum’s co-founders, Tim and Stacy Irvine, share their expertise on essential topics in the fitness world. They cover everything from menopause to the impact of bad social media habits on children, providing key insights to help you stay healthy and well. Tune in and don't miss out! #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: http://instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

Join us as we dive into the wild world of unconventional training methods with special guests Dave Salmon, renowned animal trainer, and Andre, his personal trainer from Totum. From wrestling bears to finding the perfect trainer fit, this episode is packed with insights on fitness, adventure, and selecting the right path to your wellness journey. Tune in now! #TotumWellnessPodcast #Fitness Totum Social & Website Instagram:http://instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

Discover the power of sport and training with Mar Datu, Totum's personal trainer. In this episode, she joins our hosts Tim and Stacy as they delve into the hidden benefits of fitness. Tune in for valuable insights and a deeper understanding of this crucial topic! #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

In this highly anticipated episode of the Totum Wellness Podcast, we dive deeper into the world of Crossfit and HIIT. If you enjoyed part one of our series, get ready to be even more engaged with this informative and insightful discussion. Join our hosts Tim and Stacy as they explore the benefits, risks, and common practices associated with these dynamic and challenging forms of cross training. Plus, special guest Dr. Gavin shares his expertise and tips to help you stay motivated on your fitness journey. Tune in now to take your workout to the next level. #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

Welcome once again to Totum Wellness Podcast! In today's episode, we have Doctor Gavin O'Handley discussing the essentials of CrossFit and HIIT. Is it safe to participate in these high-intensity workouts? And are group workouts truly effective? All of these questions and more will be answered in this exciting episode. And if you're hungry for even more information, be sure to stay tuned for the second part of this series. Join us as we delve into the world of fitness and learn how to maximize your workout results. #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

In this second part of our running series on the Totum Wellness Podcast, expert physiotherapist Victoria returns to provide even more valuable insights on how to kickstart your running journey. Join us as Victoria delves deeper into pre-run preparations, covering essential tips for a successful running experience. Learn the key exercises for warming up and cooling down to prevent injury and optimize your performance. Tune in now and take your running to the next level! #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: https://www.instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

In this episode of the Totum Wellness podcast, our expert physiotherapist Victoria shares valuable tips on how to start your running process. Whether you're a beginner looking to start incorporating running into your fitness routine or a seasoned runner looking to improve your technique, Victoria has all the information you need to succeed. From controlling your breathing to choosing the right running shoes, Victoria covers everything you need to know to make the most of your running experience. Don't miss out on this episode packed with essential tips and advice for runners of all levels. Tune in now to elevate your running game and achieve your fitness goals!

In this special edition episode of Totum Wellness Podcast, hosts Tim and Stacy Irvine will respond to some of your most burning questions. Join them as they share their extensive knowledge and expertise to provide invaluable insights on various aspects of personal wellbeing. Dive into this enlightening episode now and embark on your journey towards a healthier you. Don't forget to subscribe and follow us on social media.

In this episode, we are thrilled to have Tremayne Mischey, sharing valuable insights on a topic that many of us can relate to: wasting time in workouts. Are you someone who often finds themselves spending more time in the gym than necessary without seeing the desired results? Or perhaps you struggle with staying focused and motivated during your workouts, leading to a less effective experience overall. If so, then this episode is tailor-made for you. #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: https://www.instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

As a practicing chiropractor specializing in injury rehabilitation, Dr. Waj Hoda sheds light on Dynamic Neuromuscular Stabilization (DNS). Watch the whole video and discover how DNS delves into movement patterns rooted in childhood motor development milestones. Don't miss this knowledge-packed episode!

Welcome to a new episode of Totum Wellness podcast! Join our founders, Tim and Stacy, as they welcome Grace Lindsey to delve into the crucial topic of redefining our relationship with alcohol. Together, they explore effective strategies for managing habits associated with alcohol, providing insightful and practical advice. Don't miss out on this engaging conversation filled with valuable information for a healthier lifestyle. Tune in now for a dose of wisdom!

Join us for an enlightening podcast episode as Dr. Tamara Kung engages in a profound conversation with Totum founders, Tim and Stacy Irvine, exploring the realm of recovery nutrition. Dr. Kung shares invaluable tips on crafting a nourishing eating routine tailored to your body's unique needs. Your journey towards a healthier you begins right here!

Let's unlock the secrets of Recovery Sleep together! Join Dr. Tamara Kung as she shares expert insights and practical tips to improve your sleep habits for a revitalized mind, body, and soul. Discover the key to optimal rest and wake up to a healthier, happier you in this new episode of the Totum Wellness Podcast.

In our latest Totum Wellness Podcast episode, Grace Lindsey partners with our founders, Tim and Stacy, to explore the significance of confidence-building habits and ways to foster trust in your abilities. Our speakers engage in a profound conversation on becoming the best version of yourself. Don't miss this opportunity to expand your potential!

Welcome to another enlightening episode of Totum Wellness Podcast! In this edition, we have the privilege of hosting Grace Lindsey, Totum's esteemed wellness and performance coach. Join us as we dive deep into the world of wellness, cutting through the confusion that often surrounds it. Discover how coaching can be your compass in building the future you truly desire. Tune in for valuable insights and guidance on your wellness journey. Don't miss this empowering conversation! #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: https://www.instagram.com/totumlifescience/ Facebook: https://www.facebook.com/totumlifescience/ Website: https://www.totum.ca/

Join us on this episode of Totum Wellness Podcast as Kiara and Kate share their inspiring life story. From facing seemingly insurmountable challenges to transforming problems into opportunities, their journey offers valuable insights and practical advice. This episode serves as a testament to the power of the human spirit and is a beacon of hope and motivation for anyone facing adversity. Don't miss out on this empowering episode that will leave you inspired and ready to conquer any challenge. #TotumWellnessPodcast #Fitness Totum Social & Website Instagram: totumlifescience Facebook: totumlifescience Website: https://www.totum.ca/

Welcome to a rejuvenating episode of Totum Wellness Podcast! Join David and Larry as they dive into the secrets of defying aging and living life to the fullest. In this discussion, they unveil practical tips that can help you embrace the years without letting age become a barrier. Discover their inspiring journey as they break free from conventional aging norms and discuss their groundbreaking book. Get ready to unlock the keys to a vibrant and fulfilling life on this empowering episode! Link to book: https://superaging.info/

Welcome to a rejuvenating episode of Totum Wellness Podcast! Join David and Larry as they dive into the secrets of defying aging and living life to the fullest. In this discussion, they unveil practical tips that can help you embrace the years without letting age become a barrier. Discover their inspiring journey as they break free from conventional aging norms and discuss their groundbreaking book. Get ready to unlock the keys to a vibrant and fulfilling life on this empowering episode!

Today, join us as Amanda, our knowledgeable physiotherapist at Totum Life Science, sheds light on a topic that often goes unnoticed - the pelvic floor. Have you ever wondered about the significance of understanding this vital part of your body? Well, get ready to be enlightened! With Amanda's expertise and passion, she will guide us through the ins and outs of the pelvic floor, sharing crucial information that will empower you to take control of your overall health. Don't miss out on this insightful conversation! Tune in now to learn the importance of the pelvic floor and how it plays a crucial role in your wellbeing.

Are you struggling to find peace and balance in your relationship with food? Look no further! In this episode of Totum Wellness Podcast, join our co-founders, Tim and Stacy, as they delve into the fascinating world of food freedom with Dr. Tamara Kung. As Totum's highly knowledgeable naturopathic doctor, Dr. Kung brings her expertise to the forefront, eager to guide us towards a healthier, more harmonious connection with nourishment. So, whether you're seeking to break free from restrictive diets or aiming to cultivate a more positive relationship with eating, this episode is a must-listen for anyone ready to embark on a transformative journey towards food freedom.

In this episode, Totum's co-founders, Tim and Stacy, introduce you to the mission of the podcast - sharing valuable information that can truly enhance people's lives. In a society heavily influenced by social media, where misinformation runs rampant, we believe it is crucial to provide high-quality information to help individuals navigate their fitness journeys effectively. Join us as we uncover the secrets to achieving optimal health, debunking myths, and equipping you with the knowledge to make informed decisions.