Build and Breathe

In this episode, hosts Cory Silva and Nik explore how to become an athlete in your 30s, emphasizing strength training, athletic activities, injury prevention, and maintaining longevity. They share practical tips, personal stories, and insights on balancing fitness goals with real-life constraints.Chapters00:00 Becoming Athletic in Your 30s03:18 Balancing Strength Training and Athleticism06:03 Injury Prevention and Longevity11:35 Functional Movement and Resilience17:16 Setting Realistic Goals and Expectations21:13 Navigating Emotional Challenges in Business24:07 Fitness Struggles and Wins26:53 Balancing Work and Personal Life30:32 Finding Focus Amidst Chaos34:26 Innovative Business Strategies and WinsWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this engaging conversation, Nik and Cory explore the challenges and insights around fitness routines, the importance of lifestyle choices, and how to effectively break plateaus. They share personal anecdotes, practical tips, and mindset shifts to help listeners optimize their health and wellness journeys.Chapters00:00 When to Clean House in Your Workout Plan03:21 The Importance of Time and Effort in Fitness06:08 Recognizing Burnout and Plateaus09:11 Lifestyle Choices and Sustainable Fitness11:40 The Challenge of 75 Hard and Its Impact14:35 Finding Balance in Nutrition and Enjoyment17:28 Exploring New Fitness Modalities19:56 Setting Goals and Overcoming ChallengesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this episode of Build and Breathe, hosts Cory and Nik explore the theme of nervous system overload and resilience. They discuss personal experiences with stress, such as Nik's high-pressure auditions and Cory's business challenges. The conversation delves into how past experiences, like growing up as athletes or consuming certain media, contribute to building resilience. They also touch on strategies for managing stress, including breathing techniques, power postures, and the role of music and mantras. The episode concludes with reflections on fitness and business challenges, emphasizing the importance of consistency and growth mindset.Chapters00:00 Introduction and Nervous System Overload 00:59 High-Pressure Auditions and Resilience 02:41 Building Mental and Physical Resilience 07:08 Media Influence on Stress Tolerance 12:11 Breathing and Power Postures for Calm 15:07 Music and Mantras for Confidence 18:08 Managing High Nervous System Load 20:49 Embracing Silence and Reducing Stimulus 26:02 Lo-Fi Shows and Media Consumption 30:48 Fitness Wins and Challenges 41:39 Business Wins and ChallengesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

This episode explores the overcomplication of personal wellness, the influence of social media on health behaviors, and the importance of simplicity and consistency in achieving wellness goals. Hosts Cory and Nik share personal anecdotes, industry insights, and practical tips for maintaining balanced routines amidst social pressures.Chapters00:00 Overcomplicating Personal Wellness14:45 The Importance of Simplicity in Wellness18:00 Personal Wellness Journeys and Reflections20:29 Navigating Fitness Challenges and Wins27:07 Business Growth and Team Dynamics34:05 Facing Auditions and Creative Challenges37:48 Embracing Chaos and New OpportunitiesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

SummaryIn this conversation, Cory and Nik explore the concept of digital detox, discussing the overwhelming nature of digital stimuli, particularly from social media. They emphasize the importance of disconnecting from technology and reconnecting with nature as a means to improve mental health. The discussion also touches on the need for conscious consumption of digital content and the benefits of daily practices to maintain a healthy balance. They share personal experiences and insights on fitness and business challenges, highlighting the significance of self-awareness and intentionality in navigating the digital landscape.Chapters00:00 The Need for Digital Detox03:28 Understanding the Impact of Social Media06:15 Strategies for Digital Detox08:58 The Importance of Nature and Mindfulness11:52 Daily Practices for Disconnecting14:34 Navigating Work and Social Media17:25 Business Wins and Challenges20:01 Sales Strategies and Client Relationships22:39 Hiring and Talent Pipeline ChallengesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this conversation, Cory and Nik delve into the world of supplements, discussing various types of protein, the importance of greens and micronutrients, and the role of energy drinks in productivity. They share personal experiences with their supplement stacks, fitness routines, and business challenges, emphasizing the need for balance and consistency in both health and work.Chapters00:00 Introduction to Supplement Stacks01:09 Understanding Protein Types05:17 The Case for Creatine Monohydrate06:02 Cory's Supplement Stack08:24 Exploring Multivitamins and Omega-3s09:33 Nik's Supplement Stack12:08 Pre-Workout and Cutting Strategies16:06 Digestive Health and Supplements17:50 The Energy Drink Debate20:09 Fitness Wins and Challenges23:23 Business Wins and Challenges26:33 Travel Delays and Unexpected ConnectionsWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this episode, Cory Silva and Nik Andrews dive into the world of wearable technology and its impact on fitness journeys. They discuss the pros and cons of using devices like smartwatches and fitness trackers, weighing their benefits in promoting physical activity against the potential drawbacks of becoming overly reliant on metrics. Nik shares his background in wearable tech from his time at Microsoft, emphasizing the community aspect of fitness tracking, while Cory reflects on his personal experiences with his Apple Watch, noting how it has influenced his mindset towards workouts and health tracking. The conversation evolves into a broader discussion about the accuracy of fitness metrics, the importance of understanding body composition, and the psychological effects of tracking progress.Chapters00:00 Welcome to Season 2: The Role of Wearable Tech02:05 The Community Aspect of Wearable Tech03:04 The Balance of Tracking and Intuition04:33 The Accuracy of Wearable Metrics06:36 Trends and Patterns in Health Tracking11:22 Body Composition and Measurement Techniques15:38 The Future of Health Tech16:42 Fitness Wins and Challenges24:55 Business Wins and ChallengesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this conversation, Cory and Nik explore the concept of 'New Year, New Me' and whether it should start in January or now. They discuss personal experiences with New Year's resolutions, the 75 Hard challenge, and the importance of time management in achieving goals. The conversation also touches on Cory's wellness journey, including challenges faced during the holiday season and the significance of consistency in maintaining health and fitness. They conclude with reflections on work-life balance and the importance of grounding oneself in wins and challenges.Chapters00:00 Introduction to New Year Resolutions03:31 Reflections on Past Resolutions06:19 The 75 Hard Challenge Experience09:04 Should Change Start Now or in January?12:08 The Importance of Time Management14:48 Adapting to Setbacks and Injuries16:23 Nutrition and Consistency18:55 Planning for Future Workouts21:59 Support Systems in Wellness Journeys33:44 Optimizing Workouts on Vacation35:40 Nutrition Tracking While Traveling37:45 Reflecting on Wins and Challenges44:41 Navigating Holiday Slowdowns52:36 Finding Balance Between Work and Family58:57 Maximizing Productivity in Flexible Work EnvironmentsWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this conversation, Cory and Nik discuss the challenges and strategies of indulging during the holiday season, balancing fitness and nutrition, and managing time and energy effectively. They share personal experiences and insights on how to enjoy holiday meals without guilt, the importance of staying active, and the challenges of hiring during the holiday season. The discussion also touches on the significance of follow-ups in business and the impact of changing environments on productivity.Chapters00:00 Indulging During the Holiday Season11:57 Navigating Family Pressure and Expectations16:19 Cory's Fitness Journey: Progress and Challenges28:15 Fine-Tuning Nutrition and Digestion30:39 Planning for Vacation Fitness31:34 Touch Grass: Wins and Challenges of the Week39:28 Navigating Corporate Wellness and Management Dynamics46:51 Time and Energy Management ChallengesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠⁠@TheCorySilva

In this episode, Cory and Nik discuss the controversial weight loss drug Ozempic, exploring its effectiveness, potential side effects, and the motivations behind its prescription. They share personal experiences and insights on fitness journeys, emphasizing the importance of nutrition education and the challenges of maintaining a healthy lifestyle. The conversation also touches on personal wins and challenges, highlighting the significance of relationships and support in achieving goals.Chapters00:00 Ozempic: The Trending Weight Loss Solution12:36 Nutritional Insights and Macro Management24:02 Incorporating Cardio into Training Regimen26:31 Adjusting Workout Schedule for Travel28:36 Celebrating Wins and Overcoming Challenges29:08 Building a Supportive Team33:42 Navigating Business Challenges44:02 Personal Growth and Family DynamicsWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠⁠@TheCorySilva

In this conversation, Cory Silva and Nik Andrews explore the debate between low carb and holistic diets, discussing their effectiveness for fat loss and overall health. They emphasize the importance of caloric deficit and the need for a balanced approach to nutrition. Cory shares his personal experience with holistic nutrition, highlighting its benefits for gut health. The discussion also touches on Cory's fitness journey, transitioning from marathon recovery to resistance training, and the challenges and wins in their personal and professional lives.Chapters00:00 Diet Showdown: Low Carb vs Wholistic10:56 The Holistic Approach to Nutrition17:44 Personal Experiences with Diets19:14 Fitness Journey: From Fluffy to Buffy24:25 Adjusting Workout Techniques for Injury Prevention27:09 Understanding Rate of Perceived Exertion (RPE) in Training30:14 Analyzing Weekly Macros and Nutrition Goals34:04 Setting New Caloric Goals for Weight Management35:25 Celebrating Wins and Overcoming Challenges41:27 Navigating Business Partnerships and Growth StrategiesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠⁠@coresilva⁠⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠⁠@TheCorySilva

In this conversation, Nik and Cory explore the effectiveness of Pilates in transforming the body, discussing the importance of resistance training and the benefits of low-impact workouts. They also delve into Cory's recent marathon experience, sharing insights on recovery and nutrition, and conclude with a segment on personal wins and challenges in their lives.Chapters00:00 Is Pilates Enough for Body Transformation?08:14 Benefits of Pilates and Low-Impact Workouts14:32 Understanding the Limitations of Pilates15:16 Post-Marathon Recovery and Next Steps27:19 Nutritional Adjustments and Energy Management29:07 Touch Grass: Wins and Challenges34:19 Navigating Personal Challenges42:20 Business Insights and Market ChallengesWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠⁠@thenikandrews⁠⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠⁠@NikAndrews⁠⁠⁠⁠Cory Silva IG: ⁠⁠⁠⁠@coresilva⁠⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠⁠@TheCorySilva

In this conversation, Nik and Cory navigate personal challenges while discussing the latest trends in fitness and nutrition, particularly the surge of protein in various products. They also delve into Cory's marathon training journey and share personal wins and challenges, emphasizing the importance of maintaining a social media presence amidst life's ups and downs.Chapters00:00 Optimizing Trends in Fitness and Wellness14:38 Cory's Fitness Journey: From Fluffy to Buffy25:49 Touch Grass Segment: Wins and Challenges29:18 Navigating Work Challenges and Time Management33:04 Social Media Struggles and Personal Branding36:41 Reconnecting with Purpose and Motivation42:37 Reflection and Growth: Celebrating ProgressWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠⁠@thenikandrews⁠⁠⁠Nik Andrews LinkedIn: ⁠⁠⁠@NikAndrews⁠⁠⁠Cory Silva IG: ⁠⁠⁠@coresilva⁠⁠⁠Cory Silva LinkedIn: ⁠⁠⁠@TheCorySilva

In this episode of Build and Breathe, hosts Cory Silva and Nik Andrews discuss the rising trend of cold plunging, exploring its benefits, practical applications, and the social aspects surrounding it. They delve into the physiological mechanisms behind cold therapy, its impact on muscle recovery, and how to incorporate it into daily routines economically. The conversation also touches on Cory's fitness journey, including his marathon training and nutritional challenges, culminating in a candid discussion about personal wins and challenges in their lives.Chapters00:00 The Rise of Cold Plunging03:33 Benefits and Mechanisms of Cold Therapy06:15 Practical Tips for Cold Plunging09:18 Cold Plunging and Recovery11:54 Cold Showers vs. Cold Plunging14:50 Social Aspects of Cold Plunging17:45 Fluffy to Buffy20:08 Training Adjustments for Marathon Preparation22:57 Nutrition and Protein Intake25:29 Time Management and Meal Timing29:34 Nutritional Strategies for Busy Schedules36:48 Touch Grass: Wins and Challenges in Life50:43 Celebrating Wins and Future GoalsWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠⁠@thenikandrews⁠⁠Nik Andrews LinkedIn: ⁠⁠@NikAndrews⁠⁠Cory Silva IG: ⁠⁠@coresilva⁠⁠Cory Silva LinkedIn: ⁠⁠@TheCorySilva

In this conversation, Cory and Nik explore the resurgence of creatine as a popular supplement, discussing its benefits, myths, and the latest innovations like creatine gummies. Cory goes through his weekly live coaching with Nik and talks about the challenges he faced during that first week.They also share personal wins and challenges in their entrepreneurial journeys, emphasizing the importance of nutrition and supplementation in fitness. The discussion touches on navigating business relationships and the significance of tracking progress in personal wellness journeys.Chapters00:00 Optimize a Trend12:25 Fluffy to Buffy22:06 Touch GrassWant to Connect with Us? Shoot us a DM!YouTube: @BuildAndBreatheOfficialNik Andrews IG: ⁠@thenikandrews⁠Nik Andrews LinkedIn: ⁠@NikAndrews⁠Cory Silva IG: ⁠@coresilva⁠Cory Silva LinkedIn: ⁠@TheCorySilva

In this episode of Build & Breathe, Nik and Cory explore the use of AI as a fitness coach, discussing its benefits and limitations. They delve into Cory's personal fitness journey in the Fluffy to Buffy segment, where they focus on setting realistic goals and managing stress. The episode also includes a Touch Grass segment, where they reflect on personal and professional challenges, emphasizing the importance of resilience and leadership.Want to Connect with Us? Shoot us a DM!Nik Andrews IG: @thenikandrewsNik Andrews LinkedIn: @NikAndrewsCory Silva IG: @coresilvaCory Silva LinkedIn: @TheCorySilva