Coach. Podcaster. COACHCASTER.
Health coach turned podcaster, Chase interviews industry leaders in fitness nutrition and mindset. Messages to help you live a life EVER FORWARD.
Chase Chewning, MS, ACE CHC
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Episodes
Previous Episodes
Mar 20, 2023
EFR 691: The Four Agreements of Pain and How to Maximize Every Opportunity in Your Life with Sean Pastuch
00:00:00
00:00:00
Dr. Sean Pastuch talks about how to maximize the opportunities in your life so you can live ever forward. He breaks down his best practices for managing pain, how to get the best outcomes with your health and fitness providers, and why we need more help in life than we think.
As humans, we experience so many different types of pain. Physical pain, mental pain, emotional pain, financial pain… and the level of uncertainty that comes with those pains can be overwhelming. In today’s episode, Sean is here to help you navigate the pains you experience in life and turn them into opportunities for growth and gratitude.
Sean Pastuch is a doctor, coach to athletes, coach educator, and the Founder and CEO of Active Life, a company that provides education, exercise, and mentorship to individuals, coaches, and gym owners. Together, their mission is to give you empowered thought, physical freedom, and emotional well-being because you deserve a life, well lived.
Follow Sean @drseanpastuch
Follow Chase on Instagram @chase_chewning
Key Highlights
Sean shares his definition of pain, noting the four aspects of pain that affect our responses and relationship to pain.
He explains how to reduce your anxiety and uncertainty around pain, so you can make conscious decisions for how to approach pain management and/or treatment.
When working with fitness trainers, doctors, bodyworkers, etc., it can be easy to not share certain information or ask the best questions. This can hinder your adherence, quality of care, and outcomes. Listen in to learn how to best explain your experience and goals to your providers and ask the right questions so you can get the best outcomes and enjoy the process.
Navigating the financial aspect of pain management: Should we rethink financial pain in order to alleviate another type of pain? Tune in to hear Sean’s candid answer along with what he learned from hiring a mentor for $1,000/month while he was broke.
We can’t manage pain, reach our health goals, or feel grateful for our progress all on our own. “The belief that we don’t need help robs us of our ability to be grateful,” Sean says.
Sean speaks on why the biggest need in mental and physical health is awareness.
He describes his own biggest pain point in life and how he’s navigating it.
Powerful Quotes by Sean Pastuch
The mindset that we have is that this is what we do instead of this is how we think about what we do. If we can think about what we do more than just do, then we have the opportunity to be more successful over a longer period of time.
The plan you’ll stick to is the best plan, but a good professional will help you stick to a more specific plan for your needs.
If you’re going to pay someone to help you make more money, interview them like you are hiring them to work at your company right next to you, or to be your boss.
We all need to learn things our own way.
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Dr. Latt Mansor shares his expertise on optimizing metabolic health, preventing disease, and tapping into the benefits of exogenous ketones. He breaks down the difference between scientific data and real life application and how to use both to figure out what diet and lifestyle is best for your body.
By the end of this episode, you’ll have a PhD in Your Own Body. You’ll learn how to extract both the truth from studies and the truth from your own body so you can properly apply that knowledge to your life and health. For many of us, that’s our biggest goal, so let’s go achieve it!
Latt Mansor, PhD, is a Scientist and Research Lead at Health Via Modern Nutrition (HVMN), a health and nutrition company on a mission to redefine the limits of human performance, metabolism, and longevity. HVMN is known for their science-backed ketone ester drink called Ketone-IQ™ as well as nootropic supplements and other products than support a ketogenic diet.
Follow Latt Mansor @lattmansor
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Oftentimes, there’s a gap between what science concludes and what the human experience says. Chase asks Latt, how can we pull useful knowledge from academia without losing sight of real world application?
What is metabolic health and why should we care about it? Listen in as Latt highlights the connection between metabolic health/dysfunction and mental illness.
The barrier to truly knowing what’s best for your own body is the overabundance of information and the level of nuance there is in that information. Latt describes why it’s so difficult for scientists and researchers to relay complex information to other people.
He breaks down the difference between metabolic dysfunction and metabolic disease, how we can prevent disease by reversing or improving metabolic dysfunction.
What is the relationship between sleep, strength, and metabolic health and how can we optimize them?
Latt teaches you how to sync your biofeedback (what your body says) with scientific studies to figure out what’s best for your body. Then, Chase shares the two most important pieces of data to look at in a research study.
Chase talks about his experience on the keto diet, then highlights Latt’s research on exogenous ketones, which Chase regularly consumes via HVMN’s Ketone-IQ drink. “Everything requires energy and that’s exactly what Ketone-IQ provides you with, an efficient form of energy,” Latt says.
Powerful Quotes by Latt Mansor
Performance and diseases are on the same spectrum.
Choose something that is the most sustainable because whenever you do a change in lifestyle, be it diet, be it exercise, be it sleep habits, you have to give it time for your body to catch up to that change.
Metabolism and human physiology is not always a linear pathway.
Building strength, specifically building muscle mass, is going to help metabolic health right now and in the long run.
Recommended Resources:
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Ketone-IQ by HVMN
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Neurophysiologist and brain coach, Louisa Nicola, is back to talk about how to optimize brain health and performance with exercise. Louisa sheds light on why exercise is so important for brain function, the best form of exercise for the brain, and how to take control over your brain health to prevent stroke, cardiovascular disease, and Alzheimer’s disease.
If there’s one episode that will persuade the most sedentary person to finally prioritize exercise in their life, it’s this one. Louisa shares some incredible facts about the brain, disease, and exercise that will make you less scared of disease and more empowered to take care of your body.
Louisa Nicola is a neurophysiologist, brain coach to elite athletes, and Founder of Neuro Athletics, a full-service neuroscience diagnostic testing company.
Follow Louisa Nicola @louisanicola_
Learn more about NeuroAthletics
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
To optimize your performance at work and consistently operate at your best, you need to think of yourself as an athlete. An athlete bases their life on the tactics of their sport (their job), the technical side, the sports psychology side, nutrition, and strength. “If you base your life on those pillars, the ROI is exponential,” Louisa says.
What does neuroscience currently say about the benefits of exercise on brain health? Are there any new discoveries? Tune in to find out!
Louisa explains the difference between exercise and physical activity, noting why resistance training is better for the brain than aerobics. She details a study that shows a reversal in mild cognitive impairment (pre-dementia) from just six months of exercise alone.
You are in control of your brain health. Lifestyle interventions give you the control over developing/preventing stroke, cardiovascular disease, and Alzheimer’s disease.
Start to assess yourself. The #1 thing that is controllable, yet can collapse the capillaries in your brain, is consistent high blood pressure (hypertension), which can decrease brain function. Do you check your blood pressure regularly?
Louisa shares why she’s so intrigued by vascular health right now and the crucial role your veins play in brain health.
Powerful Quotes by Louisa Nicola
When it comes to the brain, it doesn’t really matter what you’re doing… you just have to be moving at a certain rate to get the brain benefits… All exercise matters.
Everyone’s scared of Alzheimer’s disease, but turns out that 90% of the current cases of dementia is the non-genetic form. That’s very good news. That means you have control.
Your brain is always either in thrive mode or in damage control. Most of us are walking around in damage control mode because the brain is there just to keep you functioning.
Recommended Resources:
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Paleovalley
Paleovalley 100% Grass Fed Beef Sticks are the only beef sticks in the USA made from 100% grass fed/grass finished beef and organic spices that are naturally fermented.
Our 100% Grass Fed Beef Sticks are unlike anything else on the market. In fact, they were recently voted in Paleo Magazine as one of the top snacks of the year.
Our beef comes from 100% grass fed cows raised entirely on natural grass pastures by family farmers right here in the USA. As a result they are healthy and happy.
CLICK HERE to save 15% with code EVERFORWARD
HVMN
No caffeine, no sugar—just clean, on-demand energy for superior physical and cognitive performance.
Ketones are nature’s superfuel, proven to support energy, focus, endurance, and more.
Fueling with ketones takes you to a place where everything flows — a gentle, clean boost of energy without the jitters or racing heart.
CLICK HERE to save 15% with code CHASE
Recharge by LMNT
Hydration is not just about drinking enough water - to stay properly hydrated you need to consume adequate electrolytes. They help your nerve impulses fire, regulate fluid balance, help produce energy, and support strong bones.
LMNT is a tasty electrolyte drink mix that replaces vital electrolytes without sugars and dodgy ingredients found in conventional sports drinks.
CLICK HERE to get a FREE variety pack with any purchase!
Mar 8, 2023
EFR 688: Top Tips for Going Plant Based on a Budget and How to Love Your Food Again with Toni Okamoto
00:00:00
00:00:00
Toni Okamoto of Plant-Based on a Budget joins us to share her top tips and advice on how to eat more plant-based meals on a budget, regardless of what diet or lifestyle you identify with. She also details how she trained for a marathon as a vegan and the surprising benefits she discovered after going plant-based.
Toni’s newest book, “Plant-Based on a Budget Quick & Easy”, gives you creative ways to cut down on time in the kitchen without relying on premade, processed foods or expensive equipment. Toni is a go-to resource for people of all diets, from seasoned vegans to omnivores that just want to reduce their meat consumption.
Toni Okamoto is a plant-based author, blogger, podcaster, speaker, and Founder of Plant-Based on a Budget, the popular website and meal plan that shows you how to save money by eating veggies. She’s also the author of the Plant-Based on a Budget cookbook, The Super Easy Vegan Slow Cooker Cookbook, and the co-host of The Plant-Powered People Podcast.
Follow Toni Okamoto @plantbasedonabudget
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Toni begins by sharing her experience transitioning to a plant-based lifestyle along with the health benefits she experienced after going plant-based.
She shares the story behind why she shifted to a more plant-based diet as an athlete and the challenges she faced during that lifestyle change.
Community is powerful when it comes to sticking to a new diet or lifestyle. Lack of support is one of the biggest challenges plant-based people have to overcome, but there are ways to overcome that.
Toni breaks down how she trained for a marathon as a vegan and shares her go-to vegan sources of fuel for long distance running.
Toni has been vegan for 16 years. How does she maintain a vegan lifestyle? How has a long-term vegan lifestyle affected her health? How does she respond to hate towards veganism? Tune in to find out!
Do you consume more processed foods as a vegan? Listen in to hear why Toni stays away from processed vegan food.
Toni shares her top tips and advice for going plant-based a budget as well as her resources for healthy, budget-friendly meal planning.
Get a sneak peek into Toni’s newest cookbook, “Plant-Based on a Budget Quick & Easy”.
Powerful Quotes by Toni Okamoto
Staying disciplined, just like in any other part of your life, and allowing yourself to indulge in what is planned and not impulsive is really, really key.
I feel so youthful. I’m 36 and I feel like I’m 20.
People are concerned and they’re looking to alternatives to feed their families and they want to be smarter at the grocery store and I help them do that. The biggest thing that people come to me or have come to be in the past for is my meal planning.
Recommended Resources:
Toni’s blog – Plant-Based on a Budget
Check out Toni’s books
Visit her website
Buy her new book, Plant-Based on a Budget Quick & Easy
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Mar 6, 2023
EFR 687: How to Have Self Mastery in All Areas of Your Life with Sherry Fernandez
00:00:00
00:00:00
Sherry Fernandez shares her greatest insights on self-development, leadership, spirituality, and relationship health. She breaks down her approach to staying disciplined in personal development and highlights the role of quality, healthy relationships in self-mastery.
When it comes to personal development and life mastery, it’s all about understanding the self, applying the awareness and skills you learn, and building a toolbox that can help you progress toward your potential. That’s what we’re all striving for, right? If you resonate, listen in to this episode to learn more about what it takes to truly (and happily) master your life.
Sherry Fernandez is a Personal Development Coach and author of “Life Mastery: Personal Progression Toward an Infinite Potential”. For 30 years, Sherry has been an instructor and speaker to youth and adults on personal development topics such as goal setting, marriage, nutrition, fitness, and living an elite lifestyle. 10 years ago, she began developing her own coaching program called Life Mastery, later inspiring her book.
Connect with her on Facebook @lifemasterybook
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
There’s a price to be paid for personal development and progression in life… and that price is discipline. It doesn’t have to be a journey of pain and suffering, but with discipline, it can be joyous.
Sherry describes the difference between perfection and excellence, shining light on the freedom that comes from mastering discipline in your life.
She shares advice on how to set your own parameters for success, along with the eight most common habits people start building when they begin a self-development journey.
Spiritual self-mastery, a key part of Life Mastery, promotes higher levels of mental and emotional healing. Listen in to hear Sherry speak on why so many people feel called to reconnect with their spiritual health and how you can do the same.
Chase shares how he has increased his spiritual well-being, emphasizing the power of being present and putting yourself first.
Life Mastery in Relationships: Sherry talks about the role that relationships play in self-mastery and her advice on developing quality, healthy relationships.
Powerful Quotes by Sherry Fernandez
Anybody’s who’s not working somewhere in their spiritual self is missing a lot of what life’s about.
I never got farther ahead by skipping me… You’re so much more affective for everybody else if you put you first.
You can never get it all done in a day.
If you want to change a relationship, if you want to change the world, if you want to change your company, if you want to change your employees, what do you do? You change you.
Recommended Resources:
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Cured Nutrition
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Strong Coffee Company
With clinically proven ingredients to increase brain health and reduce cortisol, this balanced bodied, BLACK Coffee is designed for you to instantly rise to the sun and get things done.
FLAVOR NOTES: Smooth & Bold Medium Roast
BENEFITS: Extreme Focus, No Jitters, No Crash. Adapt to stress and stay STRONG.
ESSENTIAL BLEND: Ashwagandha, Neurofactor™ Organic Coffeeberry, Reishi, L-Theanine, MCT’S.
CLICK HERE to save 15% with code CHASE
Dr. Amy Shah, author of “I’m So Effing Hungry”, explains the science behind cravings, the gut-brain connection, and the mind-blowing concept of psychobiotics (how your gut microbiome changes your mental state).
Amy believes we’re missing the connection between the brain, the immune system, and the gut microbiome. New science is showing how influential the gut really is in controlling all aspects of our health and vitality. From motivation to cravings and even your personality, your gut impacts it all.
Dr. Amy Shah is a double board certified doctor and author who shares useful tips for resetting your gut biome and getting your hormones back on track. Amy is the author of I’m So Effing Tired as well as her new, upcoming book, I’m So Effing Hungry: Why We Crave, What We Crave – And What to Do About It.
Follow Dr. Amy Shah @fastingmd
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Should you focus more on gut health than other areas of health? Amy talks about why we should prioritize gut health, the powerful connection between the gut and brain, and how diet changes affect your gut health.
Hunger and cravings are totally separate, but they do have one connection… the gut microbiome! Listen in to learn more about the craving-hunger connection.
If you’re struggling with cravings, hunger, or gaining excessive weight, one of the best things you can do is improve your gut health and diversify your gut bacteria.
Did you know your gut bacteria make dopamine? In fact, 50% of our dopamine is made in the gut and gut bacteria make dopamine that’s 10-100x stronger than our own dopamine. Amy details this further as she explains the food-mood connection and how dopamine works in the body and mind.
Chase and Amy address the importance of strong relationships and socialization, along with the role of cravings and vices, in mental and emotional health and longevity.
When writing I’m So Effing Hungry, Amy was shocked by research studies on schizophrenia and depression that showed the power of psychobiotics - how the gut microbiome changes your mental state. Tune in to hear her candid thoughts about the studies!
Powerful Quotes by Dr. Amy Shah
The gut has more influence over your cravings, your mood, whether you’re hungry or not, what actions you’re going to take, than you would ever imagine.
The more diverse your gut bacteria is, the more army soldiers there are down there, the better your fullness signals become.
In the embryo, they start as one clump of cells, the gut and the brain. And then, they start to separate as you grow and they stay connected with the vagus nerve.
Recommended Resources:
Amy was first on Ever Forward Radio is episode 462: Scientific Ways to Beat Burnout, Boost Energy, Reclaim Your Life and Stop Being So Effing Tired with Dr. Amy Shah, MD
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Paleovalley
Paleovalley 100% Grass Fed Beef Sticks are the only beef sticks in the USA made from 100% grass fed/grass finished beef and organic spices that are naturally fermented.
Our 100% Grass Fed Beef Sticks are unlike anything else on the market. In fact, they were recently voted in Paleo Magazine as one of the top snacks of the year.
Our beef comes from 100% grass fed cows raised entirely on natural grass pastures by family farmers right here in the USA. As a result they are healthy and happy.
CLICK HERE to save 15% with code EVERFORWARD
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Hey Ever Forward Radio listeners! Chase here, and I wanted to share a very special episode with you where I share my personal daily habits for success in terms of my physical health, mental health, and professional success.
I was recently on the "Kreatures of Habit" podcast with my brotha from anotha motha Michael Chernow and this conversation was too good not to drop here. Michael interviewed me about my morning and evening routines, how I stay healthy and focused throughout the day, my number one sleep hack, and so much more.
We speak on creating a foundation for your life built on discipline and fortified by daily habits, as a way to prevent your days from becoming aimless and filled with regret.
Michael and I ended up diving so deep into the importance of forming healthy physical and mental habits that we wound up having to split this conversation into two episodes! If you enjoyed this discussion, make sure you don’t miss part 2, in which the pair give their thoughts on what it means to be a modern man, dropping later this week on Kreatures of Habit!
Follow Michael @michaelchernow
Follow me @chase_chewning
Key Highlights
It’s easy to take for granted the holistic impact of walking. Says Chase: “One can maintain a certain body weight, body composition, sanity, mental health [...] just from moving our two feet all day.”
Before adding on another new supplement in your morning routine, it’s important to check in with yourself first and assess how you feel. If you’re feeling sharp, energetic, and ready to tackle the day, you won’t need anything extra.
“If you’re looking for one thing you can do right now to radically improve your sleep health,” says Chase, “wear an eye mask!”
It’s not selfish to be your number one priority. In fact, it’s actually selfless to ensure you grow to be the best person you can be.
Without a strong foundation, you’ll start your days without aim and end them with regret. The foundation you need is discipline, which can only be built through a series of daily habits that keep both the mind and body in shape.
Powerful Quotes
Walking is pretty much all you really need to do, combined with a healthy diet, to stay fit. ~Michael Chernow
If you’re not the number one priority in your life, if you’re not at the top of your totem pole, everything and everyone around you runs the risk of suffering because of your lack of attention to your health and wellness—mentally, physically, and spiritually. ~Michael Chernow
Everything just became better when I made sleep king. ~Chase Chewning
If every part of your day is a different variable, day-in, day-out, you are setting yourself up for the least amount of success because you don’t even know where to start. ~Chase Chewning.
Episode resources:
Save 20% on Sexual Performance Booster with code EVERFORWARD at
Save 20% on RISE nootropic and ZEN sleep aid with code EVERFORWARD at
Feb 22, 2023
EFR 684: Empowering Your Mental Health - A Guide to Safe De-Prescribing with Dr. Mark Horowitz
00:00:00
00:00:00
Academic psychiatrist in training, Dr. Mark Horowitz, sheds light on how to safely stop using psychiatric drugs, take charge of your mental health, and feel more empowered to make informed decisions with your healthcare providers.
Psychiatry is a medical practice that aims to help people with mental health difficulties, but for some patients, long-term or lifelong medication is not needed. De-prescribing is a movement gaining popularity that looks at when we should stop using and prescribing medications.
As mental health is one of the most talked about health issues in the US, now is the time to be curious about your mental health and get informed about your treatment options!
Dr. Mark Horowitz, PhD is a clinical research fellow in psychiatry and the Co-Founder and Head of Research at Outro Health, an online health clinic that provides specialized support and individualized tapering plans for people who want to stop using antidepressants. Mark himself had a horrible experience coming off antidepressants, so he developed Outro to help others have a safer, more positive experience with stopping psychiatric drugs.
Follow Dr. Mark Horowitz @markhoro
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
“A part of medicine, not just psychiatry, should be using medications or interventions such that the benefits outweigh the harms, and if that changes, then the medication should be stopped,” Mark says.
Most people (even doctors) have been told and believe that depression is caused by a chemical imbalance in the brain. If you believe that, why would you stop a medication? Mark shares his research on depression and serotonin, and tells us why mental illness is not all about the chemicals in our brain, but about our lives as a whole.
95% of studies on drugs are funded by the manufacturers of those drugs. “They clearly have an interest in studies that show when to start drugs and much less of an interest in when to stop drugs,” Mark says.
How much of this is in our control as patients? How do we make sure we’re receiving the best care from our healthcare providers? Tune in to hear Mark’s candid answers!
Surprisingly, the place Mark received the most useful advice on safely stopping/weaning off antidepressants was peer support websites. That was a big reason why Outro is inspired by peer support.
Chase and Mark share tips and insights on how to better understand your mental health so you can be more educated, informed, and empowered to make decisions with your healthcare providers.
Powerful Quotes by Dr. Mark Horowitz
Stopping medication safely should be a core part of what doctors do.
Depression and anxiety is about our lives, not about our chemicals.
The #1 reason people want to stop their antidepressants is to feel their emotions again.
I hope my story might help others get themselves out of the sort of mischief I got into in coming off these drugs.
Recommended Resources:
Learn more about Outro Health
Ever Forward Radio is sponsored by...
LMNT
Hydration is not just about drinking enough water - to stay properly hydrated you need to consume adequate electrolytes. They help your nerve impulses fire, regulate fluid balance, help produce energy, and support strong bones.
LMNT is a tasty electrolyte drink mix that replaces vital electrolytes without sugars and dodgy ingredients found in conventional sports drinks.
CLICK HERE to get a FREE variety pack with any purchase!
JOYMODE
Sexual Performance Booster is designed to support erection quality, firmness, and drive.
It contains clinically supported doses of L-Citrulline, Nitrosigine, Yohimbine, and Vitamin C.
FREE shipping and money-back guarantee!
CLICK HERE to save 20% with code EVERFORWARD
Paleovalley
Paleovalley 100% Grass Fed Beef Sticks are the only beef sticks in the USA made from 100% grass fed/grass finished beef and organic spices that are naturally fermented.
Our 100% Grass Fed Beef Sticks are unlike anything else on the market. In fact, they were recently voted in Paleo Magazine as one of the top snacks of the year.
The reason is that we are committed to making the highest quality, clean products that are free from problematic ingredients.
Our beef comes from 100% grass fed cows raised entirely on natural grass pastures by family farmers right here in the USA. As a result they are healthy and happy.
CLICK HERE to save 15% with code EVERFORWARD
Feb 20, 2023
EFR 683: How to Cure Jet Lag, Reset Circadian Rhythm, and Reduce Inflammation While Flying with Andrew Herr
00:00:00
00:00:00
Flying is rough on the body – Andrew Herrr discovered why.
Flying causes an inflammatory response due to the change in air pressure that impairs how you think, feel and perform. Combine that with changing time zones, and your body is in rough shape. The further you fly, the more extreme the effects.
As a passenger going from Point A to Point B, there’s a lot that’s taking a toll on our bodies. Fatigue, sleep problems, lack of focus and mental clarity, mood changes, digestion issues… the list goes on! But did you know that you can biohack jet lag?
Andrew Herr explains the elements of his first-of-its-kind jet lag protocol, which Chase himself has experienced, to maintain and even optimize health and wellness while traveling.
Andrew Herr is the Founder & CEO of Fount, delivering the most comprehensive, customized, and concierge performance and wellness programs to the world’s top performers. Andrew ran human performance efforts for the US military, including the first-ever jet lag protocol, which inspired the creation of his health and performance coaching business. Beating jet lag isn’t just for top performers, though, you can do it, too.
Follow Andrew Herr @AndrewHerrBio
Follow Fount @foutbio
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
The first-ever protocol for jet lag requires optimizing your inflammatory environment and resetting your circadian rhythm in every part of your body so you can fully adjust to a new time zone.
What causes inflammation during travel and how does that harm the body?
How does travel disrupt the circadian rhythm and how can we avoid that?
Andrew tells us why the average person should care about optimizing their wellness during travel, not just high-performers like military personnel or athletes.
Chase shares his experience using Fount (+ some of his favorite travel hacks) while Andrew walks you through their protocol, which uses supplements, accessories, and AI to beat jet lag and maintain wellness while traveling.
How much does Fount cost? Is it worth the money?
Andrew says that if you stay ready, you don’t need to get ready. Tune in to hear how Andrew interprets that and how we can understand that through the lens of optimization.
Powerful Quotes by Andrew Herr
When we think about resetting or shifting your circadian rhythm, you really got to think about brain and body as one integrated system.
You never know when you’re going to need to be at your best and/or you’re going to want the resources to be able to perform through something really unexpected. And so, I love the ability to give people that.
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Harvard Psychiatrist, Dr. Chris Palmer, shares his groundbreaking Brain Energy Theory of Mental Illness, helping us to understand the root cause of mental illness, the connection between mental and physical health, and how we can actually get better. Chris explains how mental illness is metabolic dysfunction in the brain and shines light on the current state of mental illness and mental healthcare in America.
Too many people are told they must sacrifice their physical health for mental stability. Take your pills, deal with the side effects, and hope your mental health improves. Obviously, there’s something wrong about this system. The standard of care in the mental health field needs drastic improvement and Dr. Chris Palmer is someone who’s taking huge strides to make that happen “because far too many people do not get better with our current approaches”.
Dr. Chris Palmer is an academic physician and psychiatric researcher at Harvard Medical School with a focus on helping people suffering from treatment-resistant mental illnesses, including mood disorders, psychotic disorders, and personality disorders. Chris is the author of Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More.
Follow Dr. Chris Palmer @chrispalmermd
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
How harmful is it to use the word “crazy” when talking about mental illness? How can we change our language to fight the stigmas around mental illness? “Sometimes using the words everyone’s thinking is the way to actually create change,” Chris says.
Chris emphasizes the difference between mental illness and brain disorders, and why it’s important for mental health professionals to distinguish those differences.
“Mental health and physical health are inseparable,” Chris says. Listen in as he illustrates the connection between mental disorders and physical/metabolic disorders, like obesity, diabetes, heart attacks, stroke, epilepsy, and more.
Where do we start in treating mental disorders? What area of health do we need to be focusing on? Metabolism! Tune in to learn the importance of metabolic health, mitochondrial health, and environmental health (food, water, shelter, light, human connection, and purpose) in treating mental disorders.
Poor metabolic or mental health can cause impaired brain function, motivation, muscle function, pain, and soreness. Chris believes that a different narrative, based on cell biology and scientific evidence, may help people with mental disorders recover better.
Chris explains his groundbreaking Brain Energy theory, highlighting the five broad consequences of metabolic or mitochondrial dysfunction (that have never been published anywhere else).
What does science say about the correlation between mental disorders and having purpose in life? Tune in to hear Chris’s fascinating answer!
Powerful Quotes by Dr. Chris Palmer
Mental disorders are increasing in prevalence and they are now the leading cause of disability in the United States and on the planet… and it’s not because people aren’t getting treatment, it’s because our treatments fail to work for far too many people.
These are medical problems with the brain and they deserve compassion and they deserve effective solutions.
Death is the absence of metabolism.
If the narrative is “I am a big, fat, lazy loser”, that person is going to live up to that narrative. We must change that narrative.
There’s a way out of the hell you’re in. There’s a way out.
Recommended Resources:
Ever Forward Radio is sponsored by...
Paleovalley
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Our 100% Grass Fed Beef Sticks are unlike anything else on the market. In fact, they were recently voted in Paleo Magazine as one of the top snacks of the year.
The reason is that we are committed to making the highest quality, clean products that are free from problematic ingredients.
Our beef comes from 100% grass fed cows raised entirely on natural grass pastures by family farmers right here in the USA. As a result they are healthy and happy.
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Gloria Mark, PhD debunks popular myths about focus and attention span and reveals the science behind why multitasking is a lie. She talks about why mindless scrolling isn’t a total waste of time and why digital detoxes aren’t as impactful as we think. Plus, Gloria teaches you two ways to gain more agency over your attention.
How many tabs, browsers, and apps do you have open right now?
Do you ever notice how glued we are to our devices, yet it’s so hard to even focus on what’s on our screens? You’re not the only one… it has become a way of life for so many of us in the Digital Age. So, what do we do about it?
Gloria Mark is a psychologist and professor at UC Irvine who studies human-computer interaction (HCI), which essentially is our relationship to our devices. Gloria is also the author of “Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity”, which debunks popular myths about our attention and technology, then teaches you how to use your technologies and maintain a healthy psychological balance.
Follow Gloria Mark @GloriaMark_PhD
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Does multitasking actually help you get more done? Do some people really thrive when multitasking? Are women better multitaskers than men? To answer these questions, Gloria breaks down the concept of controlled information processing, which proves that multitasking is not as productive and beneficial as you think.
Gloria summarizes her research on human attention span and remote work. Then, she dissects the three pillars of focus and attention: the anatomy of attention, underlying forces of distraction, and focused rhythm and balance.
Are digital detoxes actually beneficial? Do digital detoxes increase our focus and attention span? Tune in to hear Gloria’s thoughts!
Meta awareness and self-regulation are tools you can use to stay conscious of your behaviors and achieve agency over your attention and focus.
Gloria debunks these four MYTHS about attention and technology:
Myth #1: We should always strive to be focused, and should feel guilty if we can’t.
Myth #2: Rote, mindless activity that we do on our computers and phones is wasteful of our time (think of Candy Crush).
Myth #3: Our distractions and inability to focus on our devices are due primarily to notifications overload and our own lack of discipline.
Myth #4: “Flow” is the ideal state we should strive for when we use our technologies.
Powerful Quotes by Gloria Mark
We found, in the last five years or so, that people’s average duration of attention was 47 seconds on any screen before switching… irrespective of whether you’re interrupted by something else or by your own volition.
A lot of people propose taking a digital detox and I want to point out that’s a temporary fix because the ship has sailed. We live in a world of technology and for any individual to pull out is very likely going to penalize that individual if you’re interconnected with other people in some way.
I’m always in favor of people self-experimenting and trying to understand their own patterns in behavior... Be your own scientist.
The only way to really stay young is to keep learning.
Recommended Resources:
Visit Gloria’s website
Buy her book, Attention Span
The Power of When: Discover Your Chronotype by Michael Breus PhD
EFR 024: How to Improve Every Area of Your Life Through The Power of When with Dr. Michael Breus
Indistractable: How to Control Your Attention and Choose Your Life by Nir Eyal
EFR #271: Indistractable - Realistic Ways to Overcome Life's Biggest Distractions with Nir Eyal
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Feb 8, 2023
EFR 680: Why You Should Give a F*ck and the 5 Steps of Radical Emotional Acceptance with Dr. Alex Wills
00:00:00
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Tired of battling your emotions? Learn to ride the waves! Dr. Alex Wills is here to shed light on the concept of radical emotional acceptance and why it’s actually important to give a f*ck. He offers expert insights on how to overcome the fear of confronting your emotions, feel grateful for life’s most painful challenges, and start building unbreakable emotional wellness.
According to Alex, f*ck refers to emotions, usually the painful, unpleasant, scary emotions we tend to suppress or resist. Not allowing these emotions to exist in times of fear, pain, and grief can impact your health and wellness in ways you’d never expect.
So, choose to be healthy, strong, and well this year. Learn to surf the waves of your emotions!
Dr. Alex Wills is a board-certified psychiatrist and the author of “Give a F*ck, Actually: Reclaim Yourself with the 5 Steps of Radical Emotional Acceptance”. Alex’s clinical days are spent using the Radical Emotional Acceptance method to help patients heal from issues ranging from past traumas to interpersonal struggles in their marriages. “Give a F*ck, Actually” is based on that experience.
Visit Dr. Alex Wills’ website
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Chase and Alex share their candid thoughts on The Five Acceptances he details in his book, particularly “putting down the f*ck shield” and “listening to the f*ck”.
Alex’s approach to emotional wellness and wisdom is celebrating the painful emotions and understanding, how are these emotions trying to help me? That’s the golden question when exploring and accepting your emotions.
Chase cracks open the emotions of losing his father, highlighting the power of emotional awareness and learning how to surf the waves of your emotions.
What are the signs of emotional dysregulation? When is it time to get help processing my emotions? Tune in to hear Alex’s answers!
Alex explains the vital role of self-accountability in practicing radical emotional acceptance.
Alex shares about his personal challenge with mindfulness and the “invisible tattoo” he gives to every one of his patients to remind them to acknowledge the perfection of the present moment.
“One of the key things about therapy is it’s not really as much about what you’re thinking,” Alex says, “but it’s about your experience, it’s about your behavior, giving yourself, habitually, the experience of a different reality until you kind of rewire the way your brain works until it becomes automatic.”
Is there value in finding gratitude for your trauma and life challenges? Absolutely, but why? And how do we truly accept and feel grateful for the pain we experience? Listen in to hear Alex’s thoughts on this concept.
It’s okay to feel like shit and to feel like you’re drowning. The bright side is we get to give reason to it.
Powerful Quotes by Dr. Alex Wills
It doesn’t have to take hours or weeks. In a matter of seconds, we can possibly experience our emotions, reset, and then make the best decision and move forward.
In the example of sadness; someone’s trying to avoid sadness from something really sad that happened and what are they doing? They’re making themselves stuck in sadness because the more they try to keep that wave down, the more it tries to come back up and it could go on for the rest of their lives.
The flipside of every painful emotion is a desire. What desires do you have? What emotional needs do you have that are not being met? That’s how we start to tune into what I call the emotional compass.
Recommended Resources
Get the audio book for free with your 30-day trial of Audible
Subscribe to the Give a F*ck Actually Podcast
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