Dr. Paul Arciero kicks off the new year with a practical conversation on why our bodies crave a reset after “holiday overload”—the perfect storm of stress, sleep loss, travel, skipped workouts, and all the sugary, salty, processed extras.

Dr. Paul explains why metabolism is often the first domino to fall, how sleep and eating patterns impact metabolic flexibility, and why getting back to a consistent daily rhythm (sleep, nutrition, work, and movement) helps you recalibrate your body’s natural “chronobiology.” You’ll also hear research-backed tips for timing exercise based on your goals—fat loss, muscle building, or stress relief—and how smart protein timing can support recovery and results.

Coach Lochi joins the conversation to break down why consistency doesn’t have to feel overwhelming. In this episode, he introduces the powerful 3–3–3 approach—three days, three weeks, and three months—and explains how shrinking the timeline helps build momentum and habits that stick.

Instead of chasing perfection, you’ll learn how small, imperfect actions drive real progress. From resetting after setbacks to staying consistent through busy seasons and mental burnout, this episode offers practical mindset shifts you can start using right away.

Perfect for anyone stuck in the start–stop cycle and ready to move forward—one doable step at a time.

Longevity is everywhere right now—but what does it actually mean? In this episode, Dr. Paul Arciero breaks it down with simple, science-backed strategies you can put into practice immediately.

Drawing from 40 years of research, Dr. Paul explains:

• Why longevity is about vitality, not just living more years
• How nutrition, especially high-quality protein, is the most powerful driver of healthy aging
• The essential role of muscle strength, power, and mobility as we age
• Why VO₂ max matters and how breathing practices + interval training support it
• Key tools that help—whey protein, creatine, collagen, hydrators, NOx, and more

From fitness to sleep to recovery, this conversation gives you clear, actionable steps to feel stronger, move better, and support a vibrant life—at any age.