In this episode, we cut through the noise and highlight six everyday foods worth building into your routine. These aren’t trendy superfoods for the algorithm. They’re research-backed staples that check three key boxes: taste, versatility, and impact. We explore avocados for heart and gut health, blueberries for brain power, spinach as a nutrient workhorse, almonds for metabolic health, flaxseeds for fiber and omega-3s, and eggs—nature’s multivitamin. No rigid rules. No fear-based nutrition talk. Just helpful tools to support your metabolism, energy, brain function, and long-term health. Healthy eating doesn’t have to be complicated. It just has to be consistent. Tune in to get inspired and walk away with a few new ideas for your next grocery list.

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In this episode, we explore heat, cold, and contrast as tools to improve mood, metabolism, sleep, and stress recovery. You’ll learn how your body is an adaptation machine, and temperature is one of the fastest ways to influence how it functions. We also cover how your internal thermostat works, why AVAs in your hands and face are key to regulating heat, and what the science says about cold exposure and sauna use. From practical protocols to performance insights, we break down exactly how to leverage temperature for health without going overboard. Whether you’re curious about cold plunges or want to know why sauna might be the best passive cardio there is, this episode will give you the tools, timing, and context to get started. Let’s dive in.

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In the 17th edition of The Vitality Recap, we cover three big topics: the 100 Rep Challenge, insights from the Eudēmonia Summit, and a mindset shift around chasing results versus living the lifestyle that sustains them. You’ll hear about the 100-rep challenge that can spark more movement, boost energy, and fight the sitting slump. Then we talk Eudēmonia, a gathering of 5,000 health explorers, experts, and innovators pushing the future of wellness forward. The tech was impressive, but the conversations and curiosity were even better. Finally, we unpack how short-term challenges don’t always create long-term health. Habits do. So this month, we ask better questions and start small shifts that build momentum. Dive in and learn!

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This episode is your holiday survival guide. 25 holiday habits to help you stay healthy and happy without skipping the good stuff. From post-meal walks and sleep strategies to micro-workouts, smart hydration, and setting boundaries around food and alcohol, we’re covering it all. These tools are quick, evidence-backed, and built to fit real life. Just simple ways to support your energy, digestion, sleep, and sanity during a season that’s often overwhelming. Take what serves you, leave what doesn’t, and remember: you don’t need to choose between joy and health. Let’s do both.

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In this episode, we unpack what your immune system actually is, what weakens it, and how to strengthen it with simple, daily actions. From the role of sleep, stress, and hydration to movement, mindset, and nasal breathing, we cover the science and the strategy behind immune resilience. Immunity goes beyond fighting illness. This episode helps you understand how to create the internal conditions for vitality. Learn how to build a stronger baseline and recover faster with tools you can use today. Let’s make availability your best ability.

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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.

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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.

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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.

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