In this 16th edition of the Vitality Recap, it's all about small shifts that create big changes. We begin with an experiment that stemmed from a recent health conference I attended, where I was led through a posture intervention that altered the way I move and breathe. Next, we delve into my recommendation, which is A New Earth by Eckhart Tolle. This book challenged how I think about ego, awareness, and personal growth—and I believe it’s one of the most important books I’ve ever read. We round things out with a quote that’s been on repeat in my head around awareness. Whether you’re navigating a reset or just need a mindset nudge, this episode delivers insight, reflection, and practical tools to help you keep evolving.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this 14th edition of The Core Four Quickfire, we’re breaking down four quick wins to help you fight back against the modern world’s worst health habits. From counteracting all-day sitting with three powerful posture resets, to ditching distracted eating in favor of slower, more mindful meals, this episode is full of tools you can actually use. We’ll also talk about the power of morning sunlight—not just for circadian rhythm, but for mood, energy, and hormone balance—and how to deepen your gratitude practice beyond surface-level journaling. Whether you’re working from home, stuck in back-to-back meetings, or trying to stay more grounded in your day, this one’s for you. Four tools. Five minutes. All built to help you move better, eat smarter, recover deeper, and live with more clarity. Let’s dive in.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

Ever look back and realize you had it all wrong? In this episode, I share 8 key health beliefs I’ve changed my mind on—ranging from hydration and walking to the science of sleep, supplements, and mindset. These changes are grounded in research, real-life coaching, and personal trial and error. You’ll hear why Zone 2 cardio now anchors my training, how fiber became foundational, and why I treat mindset like a muscle. It’s a reminder that growth requires unlearning—and sometimes, the most powerful shifts come when we realize we were wrong. This one’s for anyone who wants to cut through the noise and keep evolving in their health journey. Because the more we know, the better we can do.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In a world flooded with misinformation, it’s easy for half-truths to become habits. This episode is all about busting the most common myths in health and wellness—from “no pain, no gain” to “alcohol helps you sleep.” We break down the why behind each one and offer evidence-based insights across movement, nutrition, sleep, and mindset. You’ll walk away with simple truths that help you take better care of your body and brain—without the noise, fear tactics, or hype. Whether you’ve believed some of these myths or still hear them all the time, this episode will give you a fresh perspective grounded in real science and personal experience. No hacks. Just habits that actually work. Tune in and remember: the earlier you question what you’ve been told, the more empowered you become to create real, sustainable change.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this 15th edition of the Vitality Recap, we’re diving into tools, insights, and small shifts that carry big impact. We cover why “change before you have to” is a quote that challenges you to take action before a crisis hits. You’ll hear about my latest experiment with a continuous glucose monitor (CGM) to better understand how food, exercise, and timing affect my energy and blood sugar levels. I’ll also break down a quick start guide to weighted vests and rucks—two underrated tools for building strength, stability, and daily movement capacity. This episode is for anyone wanting to live with more intention, optimize performance, and turn knowledge into action. As always, the goal here is simple: stack the small wins that help you feel and function better. Let’s make health proactive, not reactive, and build systems that support your future self.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this episode, we cut through the nutritional overwhelm and get back to basics. No fads, no extremes, just real-world tools for smarter shopping, simpler meal prep, and eating in a way that actually fuels your life. From reading food labels to making frozen veggies work for you, these 10 practical tips are designed to meet you where you are. We’ll talk food variety, cooking methods, prep habits, and the mindset shifts that make healthy eating stick. Because healthy eating doesn't mean perfection, it's about having the right intention. If you’ve ever walked into the grocery store and felt lost, or meal prep has felt like a chore, this one’s for you. Tune in and learn how to make eating well a habit, not a hassle.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this 13th edition of The Core Four Quickfire, we break down four simple but powerful practices from each of the Core Four pillars: Movement, Nutrition, Recovery, and Lifestyle. In just five to ten minutes, you’ll learn why stretch breaks are the new smoke breaks, how distracted eating impacts digestion, how dimming the lights can optimize your circadian rhythm, and how to master the habit loop to build better behaviors. Each insight is practical, research-backed, and immediately applicable to real life. Whether you're commuting, walking, or in between meetings, this episode will leave you with four easy ways to upgrade your day, without overhauling your routine. Quick, efficient, and full of tools you can actually use.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

Reading is one of the most underrated health tools we have, and in today’s world of constant distraction, it might also be one of the most necessary. In this episode, we dive into why reading has gone from something I once dreaded to a form of self-care, presence, and personal growth. We’ll explore why reading is on the decline, what makes it so powerful for your brain and body, and how to build a sustainable, inspiring reading habit. From lower stress to sharper focus to even a longer life, the research on reading might surprise you. Plus, I’ll share 10 simple tips to help you start, or restart, your reading practice. Not for perfection or productivity. But for slowing down, reclaiming your focus, and connecting with the wisdom inside a good book. So whether you’re trying to read more or fall back in love with it, this episode is for you.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.