In this episode of the Coach U Podcast, Coach U sits down with Seamus Sullivan—Performance Health Coach, co-host of The Macro Perspective, and leader at Cenegenics Beverly Hills. Together, they dive deep into what optimal health really means and how to simplify your wellness journey.

💡 What You'll Learn:

What biomarkers are and why blood panels matter

How to actually use your Oura Ring, Garmin, or Apple Watch for better training

The importance of muscle mass and VO2 max as you age

How to track progress without obsessing over numbers

Why recovery is more than rest—and how to make it work for U

📈 Whether you're just getting started or already deep in your training journey, there’s something here to help U push the needle forward—physically, mentally, and emotionally.

00:00 Introduction and Episode Overview
02:27 Meet Seamus Sullivan - Performance Health Coach
03:57 Understanding Cenegenics and Precision Medicine
05:38 Benefits of Holistic Healthcare
08:01 Biomarkers and Lab Testing
09:38 Importance of Hormone Balance
13:36 VO2 Max and Cardiovascular Health
16:00 Starting Your Fitness Journey
27:18 Recovery and Lifestyle Balance
36:39 Understanding HRV (Heart Rate Variability)
41:09 Identity Shifts and Personal Growth

Seamus Sullivan Contact Info:

• Instagram: Seamus Matthew Sullivan -> https://www.instagram.com/seamusmatthewsullivan/
• Podcast: The Macro Perspective --> https://www.instagram.com/themacropod/
• Cenegenics Beverly Hills: For longevity and healthspan support, contact the Cenegenics Beverly Hills flagship --> https://cenegenics.com/beverly-hills/

Unleashing Mental Performance: Insights with Krystina Bertolone | CoachU Podcast

In this episode of the CoachU Podcast, host Coach U dives into the realm of mental performance with Krystina Bertolone, owner and founder of Game Changers Mental Performance. They explore the importance of mental toughness, resilience, and the impact of mindset on daily life and sports performance. Key topics include:
- Definition and significance of mental performance
- Building mental resilience and overcoming challenges
- The role of curiosity in personal growth
- Addressing self-judgment and victim mentality
- Effective communication and creating positive team culture
- Practical tools and exercises for enhancing mental performance

00:00 Introduction to CoachU Podcast
00:21 Meet Krystina Bertolone: Mental Performance Expert
00:32 The Importance of Mental Performance
00:57 Personal Journey and Mental Resilience
02:00 Understanding Mental Performance
02:41 Challenges in Communication and Team Culture
03:50 Curiosity and Overcoming the Victim Role
06:21 Rapid Fire Questions with Krystina
09:42 Diving Deep into Mental Performance
18:41 Judgment vs. Curiosity
30:27 The Role of Vulnerability in Mental Performance
34:19 The Power of Feelings and Safety
35:04 Impact of Safe Environments on Performance
36:51 Mental Performance and Emotional Awareness
40:31 Turning Reactions into Responses
43:46 Proactive Mindset and Coping Strategies
46:59 Learning from Mistakes and Evolving
01:02:09 The Role of Social Media and Authenticity
01:05:15 Rediscovering the Joy of Creation
01:06:34 Humanizing the Athlete
01:08:50 Navigating Pain, Stress, and Anxiety
01:10:25 Building Habits and Coping Skills
01:15:55 Reflecting on Growth and Evolution
01:24:31 Empowering Productive Communication
01:36:58 Workshops, Presentations, and Keynotes
01:38:24 Final Thoughts and Contact Information

Join Coach U and exercise physiologist Ken O’Shea in uncovering the profound impact of breath work on both athletic performance and mental health. Delve into breathing techniques that enhance endurance, reduce stress, and promote well-being. Explore the strategic application of nasal breathing in sports performance, pain management, and how self-massage aids in muscle recovery. With insights into stress management, discover how exercise acts as a natural antidepressant and the importance of evaluating breathing patterns under stress. This in-depth discussion also highlights Ken’s workshops and an upcoming app focused on breathing and mobility. Perfect for athletes or anyone seeking improved health and relaxation.

00:00 Mastering Breath Work: Techniques for Pain Relief and Peak Performance with Ken O'Shea of Refuge Reset
00:14 Introduction and Guest Welcome
02:43 Kenny O'Shea's Background and Work
04:02 Quickfire Questions: TV Shows and Music
06:44 The Science of Breath Work
12:03 Breath Work Techniques for Performance
16:00 Breathing and Endurance in Sports
26:01 Breath Work and Pain Management
43:26 Effective Self-Massage Techniques
44:11 Understanding Fascia and Fluid Dynamics
44:43 The Role of Muscle Contraction in Fluid Movement
45:36 Maintaining Muscle Length Through Training
46:22 Breathing and Its Impact on Performance
47:29 Key Muscles Involved in Breathing
49:40 The Connection Between Breath Work and Body Work
51:58 Building Awareness and Proprioception
54:18 Listening to Your Body During Training
55:27 Testing and Retesting for Optimal Performance
01:00:31 Managing Stress and Anxiety Through Breathing
01:10:02 Workshops and Resources for Breath Work
01:14:21 Final Thoughts and Contact Information

For more information on Ken's workshops, free classes, or personal consultations, you can visit Refuge Reset www.refugereset.com or reach out via email at ken@refugereset.com.
INSTAGRAM @refuge_reset