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
Listen On
Episodes
Previous Episodes
Narcissism Negotiator Rebecca Zung is here to share her must-know secrets to negotiating with narcissists and slaying the bully. She breaks down what narcissism is, how to tell someone is a narcissist, and how to navigate your triggers around narcissism so you can stop feeling like a victim.
Rebecca says narcissists are the most toxic personalities on the planet. With over 19 million people diagnosed with Narcissism Personality Disorder, she also believes narcissism to be a new epidemic and potentially even a pandemic. So, how do we navigate a world where narcissism runs rampant? Let’s dive into it.
Rebecca Zung is a Narcissism Negotiation Expert, top 1% attorney, YouTuber, author, and speaker. Rebecca teaches people strategies and tactics for navigating narcissism in a powerful way. In her brand-new book, “Slay the Bully: How to Negotiate with a Narcissist and Win”, she gives you a simple formula which takes you from feeling like a victim to being victorious.
Follow Rebecca Zung @rebeccazung
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
What is narcissism? Rebecca describes a narcissist as someone who feels completely empty inside and desperate for air, attention, or really anything. They’re unable to be empathetic and they’re in constant pain. They have a big hole inside of them that they want you to fill, but no matter how much you try, it can’t be filled.
It’s important to acknowledge that there are people diagnosed with Narcissism Personality Disorder and there are people with narcissistic traits or tendencies.
What are the signs and behaviors of narcissism? Rebecca breaks down how to tell someone is a narcissist or is being victimized by a narcissist.
You negotiate every day of your life, from the moment you wake up to the moment you go to sleep. How? Listen in to learn the various ways you negotiate with yourself and others throughout daily life.
The 3 secrets to handling a narcissist: Don’t run, make a U-turn, and break free.
Rebecca offers her top tips and advice on navigating your triggers around narcissism and negotiating with a narcissist.
Can a narcissist ever heal and break free from narcissism? Tune in to find out!
Powerful Quotes by Rebecca Zung
It’s always a world of scarcity, not a world of abundance with a narcissist. They just never feel like it’s enough.
Everything is a negotiation. Everything is a decision. You’re one decision away, every minute of the day, from being the most powerful version of yourself.
99% of a negotiation is won before you even walk into the room because if you don’t believe you can win, nobody can help you.
Recommended Resources:
EFR 030: How to Negotiate Anything with FBI Hostage Negotiator Chris Voss
Pre-order her book, Slay the Bully
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Meet the Zenchronicity Sisters, Nicole and Megan, as they shine light on the power of psychedelic medicine, soul work, and the dire need for a mental health revolution in America. Together, they break down the benefits of using psychedelics and how you can achieve the same mental health benefits without them.
Change is inevitable when we choose to work on ourselves. Whether it’s through mind work, body work, emotional work, or soul work, you’re never going to be the same person you went in as. Isn’t that such a freeing concept? If we dive into the soul and embrace the change that comes with it, we can go to places we’ve never even imagined.
Megan Michelena and Nicole Michelena, aka the Zenchronicity Sisters, are plant medicine practitioners and Certified Mental Health Experts specializing in psychedelic medicine. They also co-host The Zenchronicity Podcast and offer 1:1 and group coaching to people who want to maximize their personal and professional potential (with or without psychedelics).
Follow Zenchronicity Sisters @zenchronicity_sisters
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Megan and Nicole share their perspectives on the current state of mental health in America. What are we doing well and what do we need to do differently?
They describe how psychedelics have changed their lives and improved their mental health as well as why they think the future is androgynous.
We focus so much on mental work and physical work that we often forget soul work. Listen in to learn how psychedelics can be used to do soul work.
Intention and integration are the keys to receiving and retaining the benefits of psychedelic experiences.
Should everybody do psychedelics? Who shouldn’t take psychedelics?
If you don’t immediately find meaning in your psychedelic experience, don’t try to force meaning. It may come to you days, weeks, or even months later.
“When you just surrender and let go, 99% of life shows up for you, and that’s integration.” Why is it so hard for us to surrender and let go? The answer lies in our divine masculine and feminine. Tune in to learn more!
Powerful Quotes by Zenchronicity Sisters
I was looking for a power greater than myself and I couldn’t find it and I was searching everywhere else than inside of me. In therapists’ offices, in boyfriends… what psychedelics have given me is that understanding of just how profound we all are and that we all have purpose and that we’re all here for a reason.
You’re accountable for everything in your life, starting with your thoughts.
The subconscious is like the heartbeat of the soul. That is where you get into the meaty part of learning who you are and you go a little bit deeper each time.
That’s what’s so powerful to us about integration is realizing that your thoughts and your feelings and your actions and the results of those actions all are the intention you have behind anything, whether it’s conscious or not conscious.
You have to know your darkness in order to know your light. They’re actually one in the same and your strength comes from your darkness.
Recommended Resources:
Listen to the Zenchronicity Podcast
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Cured Nutrition
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I love RISE in the mornings and ZEN at night, my personal daily stack.
Use code EVERFORWARD to save 20%
Caldera + Lab
The Regimen is our twice-a-day routine to transform your skin. It is backed by a leading clinical trial guaranteed to deliver results within 60 days.
In 2021, we completed a US-based clinical trial for our 3-product regimen to test it on all skin types, ages, and ethnicities. We followed the skin changes of 32 participants over an eight-week period, and in the final survey, 100% of the participants reported smoother-looking skin.
CLICK HERE to save 20% with code EVERFORWARD
Apr 10, 2023
EFR 697: Making Your Relationship Hot Again and How to Raise a Family While Breaking Taboos with Ashleigh Renard
00:00:00
00:00:00
Ashleigh Renard, aka “The Carrie Bradshaw for married people”, talks candidly about the taboos of swingers’ sex clubs, how to raise boys with integrity, and her secrets to making your marriage epic.
All we ever want in a relationship or marriage is for our partner to want us, right? We want to feel loved and desired in every part of life, but especially in the bedroom… Listen in to this incredibly raw and real discussion about overcoming the challenges of marriage and keeping monogamy hot and sexy, even decades after your wedding day.
Ashleigh Renard is the Author of “Swing: A Memoir of Doing it All” and creator of the viral video series, “How to Keep Monogamy Hot. She’s also the host of Keeping It Hot, a podcast created to improve your communication in and out of the bedroom.
Follow Ashleigh Renard @ashleighrenard
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
One of Ashleigh’s major lessons from parenthood and coaching teen athletes is the importance of being open to having your mind changed. She speaks on how letting kids change your mind may be the bravest parenting decision you’ll ever make.
About 1/3 of people who go to swingers’ sex clubs want to interact with another couple. The other 2/3 just go for the atmosphere and only want to connect with their own partner. Listen in to learn more about the culture of swingers and sex clubs and how they’ve inspired the best sex of Ashleigh’s life.
Ashleigh shares her secrets to keeping monogamy hot and sexy after 10+ years of marriage. She highlights her personal experience going to a sex club with her husband, navigating the fears and challenges of marriage, and feeling unloved.
Ashleigh sheds light on some simple, yet powerful parenting philosophies and techniques for raising boys into men with integrity.
She details her relationship with anxiety and depression, particularly after having children, and how she navigates the stress of parenthood.
Powerful Quotes by Ashleigh Renard
Your marriage should be epic.
I don’t phone it in with sex… because it’s too important to me that we connect that way.
Allowing the people you love to broaden your perspective for you is one of the most loving things you can do.
Going to a sex club was almost an intellectual challenge for the two of us, like what could we really handle?
Recommended Resources:
Get Ashleigh's book Swing or listen for free with your 30-day trial of Audible at https://www.AudibleTrial.com/everforward
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Blokes men's health and Joi women's health
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Celebrity therapist Dr. Mike Dow dives into ketamine-assisted psychotherapy - what it is, how it works, and the science behind how it heals your brain, improves your mental health, and builds resilience to trauma. He and Chase highlight the powerful benefits of ketamine therapy for healing PTSD and other mental illnesses.
You can have all the tools and hacks for improving your mental and physical health, but therapy is the glue that holds it all together. Therapy makes your strategies stick so you can build a better life for yourself.
If you’re curious about ketamine therapy for healing trauma or PTSD, you won’t want to miss this episode!
Dr. Mike Dow is a brain health expert, psychedelic-assisted psychotherapist, and New York Times best-selling author of “The Ketamine Breakthrough: How to Find Freedom From Depression, Lift Anxiety, and Open Up to a New World of Possibilities”.
Follow Dr. Mike Dow @drmikedow
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Mike speaks on how the patient’s relationship to therapy has evolved over the years and how he’s evolved as a therapist over the last 10+ years.
He describes how to use therapy and medication as a stepping stone to your next step of healing, instead of using it as a bandaid.
Why do people experience PTSD differently? It depends on oxytocin, genetics, and how you care for yourself.
By taking better care of our bodies, can we become more resilient to traumatic events? The short answer is yes, but tune in to hear Mike explain further.
Ketamine therapy: What is it, how does it work, is it safe, and how does it help heal PTSD and other mental health issues? Is ketamine effective without psychotherapy?
Chase shares his experience with PTSD and using ketamine-assisted psychotherapy to grieve, heal, and find hope.
Powerful Quotes by Dr. Mike Dow
People in therapy have lower markers in their blood of inflammation, so it actually has an effect on the body, which I think is really exciting.
You want to go straight to the part of the brain where the trauma is stored - so, internal family systems, EMDR, hypnosis, ketamine - to really heal that part of the brain.
It’s taking the supplements, it’s knowing the biology, but the psychology, the social aspect, is just as important as all those hacks.
If we can just have awe and wonder and curiosity and compassion for our experience… that’s life-changing.
Recommended Resources:
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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.
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Couples therapist, Mac Stanley Cazeau, is here to help you think differently about relationships, communication, and intimacy. He breaks down the difference between relationships and partnerships, the do’s and don’ts of intimacy, and how to make real, long-lasting progress in your partnership. Plus, Mac shares how to boost intimacy with “chore play”.
That’s right, we said chore play! Think of it as a form of foreplay, something we all need every now and then...
In all seriousness, no relationship goes without conflict or challenge, so it’s important that we stay committed to working through them together. Whether you’re in a serious partnership or not, this episode will help you navigate the ups and downs of communication, intimacy, and conflict with your special someone.
Mac Stanley Cazeau is a Licensed Mental Health Counselor who specializes in couples therapy, trauma therapy, porn addiction recovery, and infidelity recovery. He is the owner of Therapy Is For Everyone Counseling based out of NY & NJ.
Follow Mac Stanley Cazeau @talk2mac_therapist
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Connect with him on Facebook @chasechewningofficial
Key Highlights
Mac explains why the word “relationship” is outdated and why the term “partnership” should be used instead.
What is a toxic relationship? How do I know I’m in a toxic relationship? How do I know my partner is manipulating me and is there a way out? Listen in to hear Mac’s answers.
According to Mac, the most common issue in relationships in 2023 is effective communication. Mac shares helpful tips for effectively communicating with your partner without (or after) criticizing or attacking them.
How can manipulators stop manipulating their partners? It starts with finding understanding during conflict, then problem-solving.
The two biggest complaints women have in relationships are no emotional connection and lack of presence (“you’re never there”). The two biggest complaints for men are too much fighting and not enough sex. In reality, they’re complaining about the same things, just expressing them differently.
Are you a man who has trouble listening to your partner? Tune in to hear Mac’s advice on becoming a better listener and the power of having ‘check-ins’ with your partner.
Mac explains how to stay present when things are the most difficult in your relationship, then shares his do’s and don’ts of intimacy.
Lastly, he shines light on what you can do to navigate the difficult transition from couple to parents.
Powerful Quotes by Mac Stanley Cazeau
As a couples therapist, I’m used to couples on the brink of divorce like therapy is the final step at just hoping a miracle happens, but in reality, if you’re experiencing difficulties in your relationship, you should seek out help as quickly as possible.
The better the friendship, the better the communication, the more passion, the more intimacy, and that’s one of the ways of actually building more friendship is having less stressful and more baseline conversations.
That’s what builds the desire, the space between two individuals.
We tend to get very comfortable and very routine in what we do and wonder why our marriage is not succeeding to the degree that it should.
Stop expecting your partner to play every position in your life.
Ever Forward Radio is sponsored by...
Cured Nutrition
CANNABINOIDS, MUSHROOMS AND ADAPTOGENS TO STRESS LESS & LIVE MORE.
I love RISE in the mornings and ZEN at night, my personal daily stack.
Use code EVERFORWARD to save 20%
Blokes and Joi
Finally, a telehealth service that prioritizes human service over automation. Price transparency over hard to find pricing and hidden fees.
Feel and look your best from the inside out. Better mood, more radiant skin, easier weight loss, sexier sex—take control of your well-being with innovative peptide and hormone balancing therapies. So you can feel like you again.
Use code CHASE to book your free telehealth consult and save 10% on any service at Blokes men's health and Joi women's health
Total. Life. OPTIMIZATION. Hey Ever Forward Radio family, Chase here! My life's mission is to help you improve your life through personal development, sleep, habits, training, and more... All the ways in which I believe it takes to LIFE A LIFE EVER FORWARD.
Along my journey I have picked up many insights, habits, and practices to make my life optimal. So in today's podcast, that's exactly what I dive into!
I get REALLY deep in this one, as I cover topics such as meditation, religion, what "healthy" really means, peptides and hormones, stress overload, and so much more.
Follow me on Instagram @chase_chewning
Follow Cody @codymcbroom
Episode resources:
Stefan Falk shares his secrets to loving your work and succeeding like never before. He teaches you how to gain intrinsic motivation, overcome procrastination, and improve concentration so you can learn skills faster, sustain high levels of work satisfaction, and work towards any dream or goal you have.
We’ve all experienced lack of motivation or dissatisfaction with work at some point in our life. It’s common for people to feel like their work is boring, uninteresting, difficult, or uncomfortable, yet we continue to stay in those jobs. This begs the question: Do we need to love our work in order to have a good, successful life?
If you’re struggling to find motivation from within or find enjoyment in your work, this episode is for you. “Figuring out how to tap into that energy in a smart way, to unlock our intrinsic motivation, I think that is actually the key challenge that humans should take on,” he says.
Stefan Falk is an internationally-recognized performance coach who helps people achieve things they don’t think they’re capable of. He’s also the author of “Intrinsic Motivation: How to Love Your Work and Succeed as Never Before”.
To learn more about Stefan Falk and buy his book, visit his website
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
It’s how you think about what you’re supposed to do that decides whether you will love it or not. Thus, it’s all about mindset and taking baby steps towards building and tapping back into intrinsic motivation.
If you learn how to unlock intrinsic motivation, you will gain the ability to learn and master new skills much faster, work effectively towards any type of goal or dream, and sustain great satisfaction in whatever you choose to do or need to do.
Stefan shares how to concentrate more effectively with minimal energy expenditure.
It’s important to recognize the difference between intrinsic and extrinsic motivation and how you can balance the two. Listen in to learn more!
Stefan details the fascinating role of fantasy/daydreaming in building intrinsic motivation and the role of intention in sustaining motivation. Hint: The brain gets really good at what it focuses on.
“If you don’t erase negativity from your life, how on Earth are you ever going to have inner peace? It’s impossible,” Stefan says.
Powerful Quotes by Stefan Falk
There are no boring tasks, there are no too difficult tasks, there are no uncomfortable tasks, there are no uninteresting tasks. There are only uninteresting or boring or uncomfortable or difficult ways to think about them.
[Intrinsic motivation] happens when we are involved in solving a challenging problem that interests us… You feel fully immersed in the activity.
I’m not saying that everybody needs to be intrinsically motivated… No, you just need to unlock it when you need it, for your own good.
Too few people understand the power of mastery, not just from a success standpoint but also from a mental strength, psychological well-being standpoint.
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Caldera Lab
The Regimen is our twice-a-day routine to transform your skin. It is backed by a leading clinical trial guaranteed to deliver results within 60 days.
In 2021, we completed a US-based clinical trial for our 3-product regimen to test it on all skin types, ages, and ethnicities. We followed the skin changes of 32 participants over an eight-week period, and in the final survey, 100% of the participants reported smoother-looking skin.
CLICK HERE to save 20% with code EVERFORWARD
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Bee and Azrya Bequer shed light on how emotional intelligence, mirroring, and spiritual integration can help you elevate your relationships and co-create a healthier, more beautiful world.
They offer sage advice on communicating to your partner during difficult times and their favorite tool for finding growth in the paradoxes of life.
If you’re ready to surrender to growth and self-love, this episode will help you do that.
Benjamin “Bee” Bequer and Azrya Bequer are the co-founding stewards of BEQOMING, a platform dedicated to providing the future stewards of society with the emotional intelligence tools to elevate humanity and co-create a more beautiful world. Bee and Azrya are also the co-authors of “BEQOMING: Everything You Didn't Know You Wanted”.
Follow Bee and Azrya Bequer @beqoming
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Our education system, and our society as a whole, lacks an emphasis on emotional intelligence. This boils down to an inability to be in relationship with ourselves.
Bee and Azrya shed light on their use of plant medicine early into their relationship during a time of doubt, fear, and insecurity.
They describe the powerful concept of mirroring in relationships - how mirroring shows us our true selves and what we need to work on within ourselves.
If we are in an awakening, what are we awakening to? Are we headed in the right direction? Tune in to hear their thoughts!
What does it take to truly “surrender”? Can plant medicine help me surrender? “I don’t know if you can truly surrender if you don’t have an established relationship with something greater than yourself,” Azrya says. “What’s important is that you can feel the relationship with it. It’s not just a concept… it’s actually a felt experience.”
Every version of ourselves, those that we love and those that we’ve hated, is still inside of us today. Loving all those versions and embracing the contrast within yourself and your partner is a practice of self-love and integration.
How can I communicate to my partner that their pain/struggle is not serving me or our relationship? Listen in to hear Bee and Azrya’s candid advice!
Powerful Quotes by Bee and Azrya
Through the reflection of others is where often we can see ourselves and those reflections are so needed in life… Through her reflection, I had the courage to step into the person I really wanted to be. - Bee
“The work” is getting out of your own way, at the core. - Azrya
We can literally use our self-awareness to beat ourselves up even more or we can choose a more compassionate approach and say, I’m just oscillating between the forgetting and the remembering. - Azrya
I feel very optimistic about the future and I also feel that it requires all of us for that optimism to see the light of day. – Bee
Episode resources:
Get the hardcopy of their book, BEQOMING
Ever Forward Radio is sponsored by...
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!
Sexual Performance Booster by 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
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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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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Mar 8, 2023
EFR 688: Top Tips for Going Plant Based on a Budget and How to Love Your Food Again with Toni Okamoto
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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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