All Episodes
The Vitality System — 112 episodes
Vitality Recap #21: Nutrition Audit, Substack, and Trying to Do Everything
How to Break Through Mental Barriers
Happy Earth Day: A Love Letter to the Planet We Call Home
5 Ways to Make Movement a Daily Habit
Core Four Quickfire #17: Fidgeting, Broccoli, Progressive Muscle Relaxation, and Spring Cleaning
Most Common Nutritional Gaps… And How to Address Them
Vitality Recap #20: No Phone Zones, Looking Good to Perform, and Opportunities Over Excuses
Fitness Myths That Keep Us Stuck – And What the Evidence Really Shows
Building, Channeling, and Controlling Your Passion
Vitality Recap #19: Hyrox Training, Hydration Strategies, and the Cost of Indecision
Core Four Quickfire #16: SBAE, Protein Quality, Sleepmaxxing, and Community
Staying in the Game When Motivation Fades
Lessons Lived: Reflections on 100 Episodes and What’s Ahead
Vitality Recap #18: The One-Question Journal, The Daily Stoic, and Taking a Single Step
3 Simple Breathwork Techniques to Downregulate
Core Four Quickfire #15: Post-Meal Walks, Food Order, Breathwork, and Reflection
6 Everyday Foods Worth Adding to Your Diet
Temperature (Heat and Cold Exposure): The Hidden Lever in Your Health
Vitality Recap #17: 100 Rep Challenge, Eudēmonia Summit, and Lifestyle Over Outcomes
25 Holiday Health Habits to Help You Thrive
Immunity: Understanding Your 24/7 Defense System
Vitality Recap #16: Posture Reset, A New Earth, and Awareness for Change
Core Four Quickfire #14: Anti-Sit Stretches, Slow Eating, Morning Sun, and Gratitude
8 Things I’ve Changed My Mind On About Health
Busting Common Health Myth’s (Part 1)
Vitality Recap #15: Continuous Glucose Monitoring, Walking with Weight, and Changing Before You Have To
Healthy Eating, Shopping, and Prep: The Real-World Way to Nourish Your Body
Core Four Quickfire #13: Stretch Breaks, Distracted Eating, Dimming the Lights, and the Habit Loop
The Lost Art of Reading
Mindfulness: The Most Underrated Skill in Health
10 Hydration Tips to Stay Sharp, Energized, and Resilient
The Art of Experimentation
Vitality Recap #14: Life Audits, Mindful Bodies, and Carrying the Load
Simplifying Nutrition with the VITAL Framework
Core Four Quickfire #12: Test Workouts, Olive Oil, Sleeping to Learn, and Breath Checks
Vitality Recap #13: Doing Hard Things and Making Hard Choices
How to Close the Gap Between Knowing and Doing
Episode 75: 2025 Trends, Reflections, and Predictions in Health & Performance
Top Mistakes People Make When Trying to Get Healthier (And How to Avoid Them)
Mastering Your Rhythm: The Science of Circadian Timing for Better Health
Vitality Recap #12: Best Thing I’ve Heard, The NatureDose App, and Trading Certainty with Curiosity
9 Habits That Move The Needle Every Time
Core Four Quickfire #11: Indoor vs. Outdoor Movement, Nut Nutrition, The CO2 Tolerance Test, and Mindset Shifts
Beyond Genetics: How Environment Shapes Your Health
Spring Health Cleaning Guide: What to Reduce—and Add—for a Healthier Home
Vitality Recap #11: Daily Exercise Challenges, The Yuka App, and Turning Knowledge into Power with Action
Why Injury Prevention is a Myth + 10 Strategies to Reduce Injury Risk
Gut Check Time: Building A Healthy Gut Microbiome
Dopamine 101 + 5 Tools to Unlock Lasting Energy, Focus, and Discipline
Core Four Quickfire #10: Plyometrics, Kitchen Clean Out, Immunity Tips, and Checking Your Senses
Train Smarter: The 4 Types of Exercise Your Body Needs
Vitality Recap #10: Breaking Barriers, Cold Showers & 3 Must-Read Books
Core Four Quickfire #9: Movement Audit, CGMs, Nose Breathing, and Reading
Habits 101: A Complete Guide to Habit Formation and Optimization
Top 10 Threats to Your Health and How to Overcome Them
The Vital10 Commitment: 10 Days, 10 Habits, One Better You
Thrive Through the Holidays with These Health Tips, Tools, and Insights
Core Four Quickfire #8: Ditching the All or Nothing Mindset, Mindful Eating, Mouth Tape, and Volunteering
Micronutrients Macro Impact
Vitality Recap #9: Food Audit, Clearspace, and Starting Today
The Macronutrients: Carbs, Protein, and Fats
Core Four Quickfire #7: Movement for All, Eating Variety, Dimming the Lights, and Decluttering
5 Early Lessons From Marathon Training
Vitality Recap #8: Challenging Yourself, Readwise, and Putting in the Work
Mental Models for Better Health
50 Tips, Tools, and Habits for Better Sleep
Tips and Tools for Weight Loss and Weight Gain
Core Four Quickfire #6: Stand-to-Sit-Ratio, Omega-3’s, Salt Baths, and Digital Sunsets
Vitality Recap #7: Snack Prepping, The Daily Stoic + Thrive25, and Standardizing Before Optimizing
Understanding Stress + Tools to Manage and Leverage It
5 Tips for Building Self-Discipline
Vitality Recap #6: Daily Ratings, Blood Testing, and Doing Things You’ve Never Done
The Traveler's Toolkit: Keeping Healthy Habits Front & Center
The Expedition: Lessons Lived
All Things Water, Hydration, and Fluid Balance
What Does It Really Mean to Be Balanced?
Core Four Quickfire #5: Eleva-detours, 5:1 Fiber Rule, NSDR, and Solo-Tasking
The Truth About Goals and How They Can Help or Hurt Your Progress
How to Avoid Majoring in the Minors
Why Prompts: Strategies to Find or Clarify Your Why
Vitality Recap #5: The Daily Practice, 2% Newsletter, and Taking Action Now
5 Keys to Building an Exercise Program You’ll Actually Stick With
The “Subtraction by Addition” Strategy
Core Four Quickfire #4: Post-meal Walks, Nutrition Staples, Things to Avoid Before Bedtime, and Ways to Limit Screen Time
The Comfortability Continuum: Finding the Sweet Spot Between Comfort and Challenge
Breathing 101: The Science of Breathing and How it Affects Your Health
Vitality Recap #4: Ground Time, Built to Move, and Building the Right Perspective
9 Quick Strategies to Master Your Emotions
5 Lessons for Life
Your Guide to Supplementation
Core Four Quickfire #3: Extra Steps, Nutritional Deficiencies, Nose Breathing, and How To Go Further In Life
How to Find Reliable and Accurate Health Information
Vitality Recap #3: The Norwegian 4x4, Waking Up app, and Questioning Comfort
Get Fit With The FITTE Principle
The Four Pillars of Healthy Sleep
Workspace Wellness: How to Create an Optimal Workspace
The CHANGERS Framework: Strategies for Effective Behavior Change
The 3P Method: Navigating Your Path to Achievement
The 5 Core Focuses: Pathways to Health and Happiness
Core Four Quickfire #2: Movement Exploration, Food Variety, Deep Breaths, and Plant Power
The Seven R's of Recovery
Vitality Recap #2: Intentions, Essentialism, and Invisible Progress
Minimal Effective Dose: Less Can Be More
Nutritional Frameworks: 4 Variables to Manage and Manipulate Your Diet
All About Sleep: Highlighting Nature’s Most Powerful Elixir
Core Four Quickfire #1: 5 Minute Health Tips, Tools, and Insights
The Foundational Principles: 5 Steps to Sustainable Behavior Change
7 Keys to Unlocking Consistency
Vitality Recap: The Best Quotes, Recommendations, & Experiments of the Month
The Core Four: Defining the Pillars of Healthy Living
Trailer: Welcome to “The Vitality System” Podcast
The Mission: Redefining What it Means to be Healthy