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Get ready for another episode that's a true gem in the crown of the Performance Rx Podcast "Best of" collection! This one's curated with you in mind, packed with inspiration, wisdom, and actionable insights to elevate your health and fitness game.

Join me on a journey through some of our most impactful conversations with remarkable guests who have conquered challenges, shattered records, and shared invaluable insights.

Intermittent Fasting Done Right with Zack Schreier

Unlock the secrets of fasting for improved energy, mental clarity, and metabolic health. Discover practical strategies to seamlessly integrate fasting into your daily routine.

Coming to Life with Iron Man Thomas Iland

Prepare to be inspired by Tom's incredible journey as the oldest person with autism to complete a full Ironman. Learn about his dedication to empowering others and overcoming life's obstacles.

Supplements for Performance, Health, & Longevity with Christina Hackett

Explore the world of supplements with Christina, a pharmacist and wellness advocate. Gain insights into optimizing performance, health, and longevity through well-chosen, high-quality supplements.

A Discussion on Confidence Building with Halley Stocks

Join Halley, a physical therapist turned coach, as she shares her journey of resilience, self-discovery, and triumph over adversity. Uncover the power of confidence building and taking control of your health journey.

Leveling Up with Amanda Ward

Dive deep into nutrition, gut health, and finding balance with Amanda, a certified Primal Health Coach. Learn from her journey and embrace a perspective on nutrition and well-being that's as personal as it gets.

This "Best of" episode is crafted to resonate with fitness enthusiasts and athletes alike, providing a unique blend of personal stories and expert insights. So, whether you're seeking inspiration, motivation, or practical tips to enhance your health and performance, this episode has something special just for you.

Here’s a brief overview of the episode:

[1:48] Self-confidence and its relationship to competence with Halley Stocks

[7:46] Primal health coach Amanda Ward’s take on organ meats, multi-vitamins, and personalized nutrition

[14:33] Supplements, fasting and entrepreneurship with Zack Shreier

[19:41] Thomas Iland on overcoming obstacles and empowering others

[26:28] Christina Hackett shares creatine’s benefits for both muscle gain and anti-aging

Links Mentioned In this Episode:

Episode 28: Leveling Up with Amanda Ward

Episode 32: A Discussion on Confidence Building and Owning Your Power with Halley Stocks

Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett

Episode 21: Coming to Life with Iron Man & Guinness World Record Holder Thomas Iland

Episode 22: Intermittent Fasting Done Right with Shark Tank Entrepreneur and CEO of LifeStacks, Zack Schreier

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Kickstart Your Fitness With These Training and Nutrition FREEBIES⁠⁠⁠

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Embarking on a fitness journey can be both thrilling and challenging. Trust me, I've been there. In this special edition, I've handpicked episodes that not only lay the foundations for success but also provide valuable insights from experts and individuals who've navigated the ups and downs of their own fitness odyssey.

Today, we're diving deep into the vault to uncover the best insights and tips from our top episodes, specially curated for those at the beginning of their fitness journey and those looking to take their health and performance to new heights.

So, whether you're just starting or aiming to elevate your current routine, join me in this special edition of the Performance Rx Podcast as we explore the fundamentals of fitness, the power of consistency, transformative nutrition insights, and expert tips to supercharge your health and performance.

Get ready to crush it in the gym and live a better life beyond it. It's time to unleash your true potential.

Don’t forget to hit that subscribe button now, and let the Performance Rx Podcast be your guide on this exciting fitness journey.

Here’s a brief overview of the episode:

[4:06] Weight loss tips for beginners

[10:36] Tarryn Nettles’ best advice on how to start your health and fitness journey

[17:41] The impact running has on mental health with author Kara Wood

[23:52] Envisioning a better self through identity statements with Sheen Lawrick

[28:44] Overcoming discomfort when forming new habits with Hailey Rowe

Links Mentioned In this Episode:

Episode 4: Nutrition Coaching and Behavior Change with Two-Time Olympian Sheena Lawrick

Episode 7: Consistency with Hailey Rowe

Episode 23: Ignite Your Performance: Proven Strategies for Weight Loss and Strength Training Success

Episode 26: Balancing Hormones, Boosting Performance: Tarryn Nettles Shares Her Expertise

Episode 35: The Power of The Streak and Kara Wood's Story of Consistency

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Kickstart Your Fitness With These Training and Nutrition FREEBIES⁠⁠

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Welcome back to another episode of the Performance Rx Podcast, I'm thrilled to share this conversation with you about the inspiring journey of a remarkable individual who's transforming lives through movement and mindset.

If you're someone passionate about optimizing your health and performance, you're in for a treat.

In this episode, I sit down with Tara LaFerrara, a fitness expert, entrepreneur, and advocate for holistic well-being. Tara's journey is relatable to many of us who've grappled with self-doubt, body image issues, and the relentless pursuit of perfection. But here's the twist – she found her path to healing through the power of movement.

My conversation with Tara goes beyond the surface, exploring the transformative role of fitness in healing oneself from the inside out. She shares her personal struggles and triumphs, creating a narrative that resonates with the very essence of the human experience.

Whether you're a fitness enthusiast, a seasoned athlete, or someone navigating the complexities of self-acceptance, Tara's insights are bound to leave an indelible mark. So, join us for an intimate, eye-opening conversation that transcends the typical fitness narrative.

Here’s a brief overview of the episode:

[5:00] Strength training for women and its benefits

[10:58] Identity and growth in the fitness industry

[16:03] Fitness goals and motivation

[33:05] Tara’s current training and how she gets in NEAT during busy days

[37:02] A discussion around alcohol, health and fitness, and improvement

[48:48] Self-doubt and accountability

Links Mentioned In this Episode:

Follow Tara on Instagram

Learn More about Tara and her Programs

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Welcome to an insightful two-part series on the Performance Rx Podcast that's going to open your eyes to the hidden health challenges in your own homes.

In Part 1 of this series, we're embarking on an enlightening journey with our guest, Brian Johnson. Brian is not your ordinary builder; he's a Building Biologist with over two decades of construction expertise. But what sets Brian apart is his unwavering passion for health, athletic performance, and wellness.

As an athlete, Brian has achieved elite status, ranking in the top 1% as an All-World Athlete in Ironman and Xterra events. But, as we'll discover, he's also faced significant health challenges.

This episode is a deeply personal and illuminating exploration of mold exposure, its impact on health, and the critical intersection between our living environments and our athletic performance.

By the end of this episode, you'll have a profound understanding of how your living environment can shape your well-being, as well as practical insights for creating a healthier, mold-free home. It's a must-listen for anyone who's passionate about their health and fitness.

Here’s a brief overview of the episode:

[1:15] Mold exposure and its impact on health in homes

[4:05] Green building practices and mold remediation

[14:30] Non-toxic building materials and sustainable home design

[27:53] Indoor air quality and mold testing

[36:19] Mold remediation

Links Mentioned In this Episode:

Follow Brian on Instagram

Senergy 360 Healthy Home Building

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Kickstart Your Fitness With These Training and Nutrition FREEBIES

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Welcome to an insightful two-part series on the Performance Rx Podcast that's going to open your eyes to the hidden health challenges in your own homes.

In Part 1 of this series, we're embarking on an enlightening journey with our guest, Brian Johnson. Brian is not your ordinary builder; he's a Building Biologist with over two decades of construction expertise. But what sets Brian apart is his unwavering passion for health, athletic performance, and wellness.

As an athlete, Brian has achieved elite status, ranking in the top 1% as an All-World Athlete in Ironman and Xterra events. But, as we'll discover, he's also faced significant health challenges.

This episode is a deeply personal and illuminating exploration of mold exposure, its impact on health, and the critical intersection between our living environments and our athletic performance.

By the end of this episode, you'll have a profound understanding of how your living environment can shape your well-being, as well as practical insights for creating a healthier, mold-free home. It's a must-listen for anyone who's passionate about their health and fitness.

Here’s a brief overview of the episode:

[1:15] Mold exposure and its impact on health in homes

[4:05] Green building practices and mold remediation

[14:30] Non-toxic building materials and sustainable home design

[27:53] Indoor air quality and mold testing

[36:19] Mold remediation

Links Mentioned In this Episode:

Follow Brian on Instagram

Senergy 360 Healthy Home Building

⁠Music by Music_Unlimited from Pixabay

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In today’s episode, I want to do a deep dive on a subject that doesn't always get the attention it deserves: sleep.

If you're like me, you've probably heard it all before: sleep is crucial.

But why is it often overlooked?

Why don't we prioritize it as fervently as our workouts or nutrition? The reality is, sleep is one of the most powerful tools at our disposal, and it doesn't come in a shiny container or with a hefty price tag. It's the foundation of my Optimal Lifestyle Hierarchy.

Now, as we gear up to adjust our clocks and enter a new season, it's the perfect time to revisit this critical topic. As we "fall back" and gain an extra hour, let's not just use it to catch up on lost sleep but to deepen our understanding of the sleep-performance connection.

In this episode, I’ll explore the science behind sleep and how it influences our hormones, performance, and even body composition. We'll uncover the lesser-known health risks associated with inadequate sleep and discuss practical strategies to optimize your sleep routine.

You'll learn how to create a sleep sanctuary in your bedroom, discover the importance of a consistent sleep schedule, and even delve into the role of nutrition in promoting better sleep. We'll talk about circadian rhythms and the impact of artificial light.

So, whether you're a fitness enthusiast, a competitive athlete, or simply someone who wants to live a healthier and more energetic life, this episode is your comprehensive guide to harnessing the full potential of sleep to enhance your life and fitness journey.

Join me on this journey to unlock the power of sleep and discover how it can elevate your performance inside and outside the gym

Here’s What You’ll Learn:

[2:19] Sleep’s impact on health, performance, body composition, and obesity

[13:16] Sleep deprivation’s impact on health and daily life

[21:42] Improving sleep quality through diet, stress management, and technology habits

[27:07] Sleep routine and circadian rhythm

[29:44] How to optimize your sleep environment and wake-up routine for better sleep quality

Links And Studies Mentioned In This Episode:

Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004; 141:1-52.

Spiegel K, Leproult R, L’Hermite-Baleriaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004; 89:5762-5771.

Leproult R, Copinschi G, Buxton O, Van Cauter E. Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 1997; 20:865-870.

Spiegel K, Knutson K, Leproult R, Tasali E, Van Cauter E. Sleep loss: a novel risk factor for insulin resistance and type 2 diabetes. J Appl Phys. 2005; 99: 2008-2019.

Nedeltcheva, AV et al. “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.” Annals of Internal Medicine. 2010.

Sheen, A. Clinical study of the month. Does chronic sleep deprivation predispose to metabolic syndrome? Rev Med Liege. 1999; 54(11): 898-900.

Spiegel, K., et al. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354(9188): 1435-9.

VanHelder, T., et al. Effects of sleep deprivation and exercise on glucose tolerance. Aviat Space Environ Med. 1993; 64(6): 487-492.

Vorona, R., et al. Overweight and obese patients in a primary care population report less sleep than patients with a normal body mass index. Arch Intern Med. 2005; 165(1): 25-30.

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It's time to dive into an episode that's all about breaking the fitness mold, embracing consistency, and discovering inspiration in the everyday. You're about to embark on a journey with an extraordinary guest, Kara Wood, who proves that you don't need to be a fitness guru to achieve remarkable feats.

In today’s episode of the Performance Rx Podcast, I’m thrilled to have Kara Wood, an ordinary person with an extraordinary story, join me.

Kara's claim to fame? Maintaining a running streak for a jaw-dropping thirteen years and counting. But it's not just about running; it's about unleashing the power of consistency in any form of exercise.

Kara's story is one of those inspiring tales that remind us that anyone, regardless of their fitness level or background, can make a profound change in their lives. Kara isn't a fitness expert; she's just like you and me. She's navigated the challenges of a demanding career as an attorney, celebrated the joys of two pregnancies and childbirths, balanced the roles of a wife and mother, and faced the chaotic unpredictability of life – yet she's kept her streak alive.

This episode isn't about achieving unattainable feats; it's about the transformational power of consistency and the extraordinary impact it can have on your fitness journey.

Kara's book, The Power of the Streak serves as a guide and a source of motivation for those who've ever struggled to stay committed to their fitness goals.

Join us as we get into Kara's incredible journey and the steps you can take to make consistent exercise a part of your life. This episode is for the fitness enthusiasts, the recreational athletes, and anyone seeking inspiration and motivation to commit to regular exercise.

Here’s a brief overview of the episode:

[1:04] Maintain a 13-year running streak and its benefits

[4:13] Weekly streaks vs. daily streaks

[14:47] Running’s impact on mental health

[31:08] Self-care, parenting, and overcoming mom guilt

[44:49] Priorities and mulligan days

[53:14] Fitness during pregnancy and postpartum

[58:41] Daily minimums in training and fitness progress

[68:05] Motivation and accountability

Links Mentioned In this Episode:

⁠Follow Kara on Instagram⁠

⁠Get the Power of the Streak from Kara’s LinkTree⁠

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Join Our Pre-Holiday Wellness Bootcamp

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I'm incredibly excited to have you join me for this episode of the Performance RX Podcast. Today, we're going on a journey that's near and dear to my heart because it's about a path that changed my life.

And I believe it can change yours too.

A few years back, life threw me a curveball—I found myself (like all of us) in the midst of the pandemic, relocated across the country, and had to cope with the profound loss of my dad.

Emotionally and physically, I hit rock bottom.

But from those darkest moments, I discovered a framework—a set of six steps that became my lifeline. Today, I'm here to share these steps with you because they hold the power to reclaim your health and vitality.

Together, we'll explore each step that not only transformed my life but also the lives of many others.

If you missed last week’s episode make sure you go back and listen to the first few steps now.

Here's the final steps of the plan:

Step 4: Fuel Your Life with Nutrition Strategies

You'll learn to calculate your Total Daily Energy Expenditure (TDEE) and use nutrition as a strategic tool to reach your goals—whether that's shedding pounds, building muscle, or maintaining your hard-earned progress. We'll also delve into pre-workout and post-workout nutrition to boost your performance and recovery.

Step 5: Manage Stress, Stay Motivated, and Be Accountable

Managing stress and staying motivated are vital components of your health journey. Plus, I'll reveal the power of accountability and tracking your progress.

Step 6: Design Your Personalized Nutrition Plan

In our final step, you'll gain the knowledge to craft a personalized nutrition plan that aligns with your goals and lifestyle. I'll walk you through building balanced meals, considering supplements, and exploring specialized diets.

So, join me in this episode, and let's embark on a journey to reclaim your health and vitality together.

Links And Studies Mentioned In This Episode:

Join Our Pre-Holiday Wellness Bootcamp

TDEE Calculator

Episode 33: The 6-Step Method to Reclaiming Your Wellness Pt. 1

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