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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What do heart health and erectile dysfunction have in common? A tiny molecule called Nitric Oxide (NO)… but we’ll let the “Father of Viagra” explain that.
Today’s guest, Dr. Louis Ignarro, PhD is a distinguished Professor Emeritus of Molecular & Medical Pharmacology at UCLA and has been a research scientist for over 40 years. Dr. Ignarro is known for his discovery of Nitric Oxide and its many life-critical biological actions in the human body, a discovery that led to winning a Nobel Prize and Viagra.
In this discussion, Chase and Dr. Ignarro talk about his Nobel Prize-winning discovery and how Nitric Oxide plays a critical role in improving cardiovascular health, longevity, and even your sex life. He also shares a few simple and actionable insights on what you can do to naturally boost your heart health and prevent disease. This is truly a discussion you won’t want to miss!
Follow Dr. Louis Ignarro @dr.louisignarro
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Dr. Ignarro first breaks down what the free radical Nitric Oxide is and how it affects the human body, particularly in terms of cardiovascular health. Our body produces tiny amounts of NO which has been found to lower blood pressure and prevent harmful blood clots, thus supporting heart health and preventing strokes.
Why is the discovery of Nitric Oxide so important for the human race? Simply put, this enabled the scientific community to discover how we can naturally boost NO in the body to improve heart health: through nutrition and physical activity.
Dr. Ignarro highlights the role of nutrition in NO production and how a quality, balanced diet contributes to heart health. “If you don’t eat enough protein, you’re not going to make enough NO,” he says. Plus, Louis emphasizes the crucial role of antioxidants in heart health and what fruits and vegetables have the highest amounts of antioxidants.
One of the keys to increasing longevity (and quality of life) is increasing cardiovascular health and mental health.
Dr. Ignarro shares his thoughts on the obesity epidemic, the harmful relationship between Nitric Oxide and body fat, and how that’s impacting the severity of cardiovascular disease in America.
Why is Dr. Ignarro known as the “Father of Viagra”? How does NO impact erectile dysfunction? Listen in as he shares the story behind his discovery that made the development of Viagra possible.
Powerful Quotes by Dr. Louis Ignarro
The more you work out, the more NO you make, physiologically, to improve blood flow to the working skeletal muscle. BUT… that same Nitric Oxide is the Nitric Oxide that keeps your blood pressure normal, prevents stroke, prevents heart attack. Therefore, exercise is good for your health. For 5,000 years, people have said exercise is good for your health but nobody knew why. Now we know that at least one answer is Nitric Oxide production.
If you can keep your Nitric Oxide production and action at least at a normal level, you will prevent the onset and development of those conditions and diseases that shorten longevity.
You have only one life to live and you should really take good care of your life and do whatever it takes to improve your life.
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True healing begins with your mindset. Health, wellness, and healing goes beyond the physical experience. There’s an esoteric, or spiritual, branch of medicine that’s little talked about but majorly impactful. Let’s unpack that concept and explore how spirituality might help you heal.
Dr. Trish Ferrer, ND is a Naturopathic Doctor by trade and a Healer by purpose. She is also a speaker, writer, activist and coach that combines healthcare, feminine energetics, and spirituality to sustain your health. Ultimately, she “specializes in people, who they are and the complexity of their humanity”.
In this discussion, Chase and Trish discuss the interconnections between modern medicine and esoteric medicine, how to develop the healing mindset, and the powerful relationship between physical, spiritual, and emotional health. She also shares her top advice on men’s health, divine intimacy and sexuality, and the benefits of embracing your masculine and feminine energies.
Follow Dr. Trish Ferrer @dr.trishferrer
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Dr. Trish sheds light on how our physical health is connected to our spiritual and emotional health and wellness. So often, people come to Trish struggling with chronic conditions or health issues, having seen several doctors with no success or diagnosis. Trish helps treat their physical ailment, but also helps them look at other areas of their life, like childhood or relationships, to find the root cause of their issue. Once they do that, physical health will be restored.
Trish breaks down her meaning behind spirituality and esoteric medicine and talks about how to develop the mindset that’s needed to heal.
Empowerment and education are critical in the healthcare system and medicinal space. The philosophy of healing is really about being present in the moment. Once we are aware, informed, and empowered, we’re able to tackle the obstacles to health and wellness. Listen in to hear Trish describe the role of empowerment and education in her naturopathy practice and how this impacts her patients’ outcomes.
Trish shares her #1 tip for men’s health (and smashing the patriarchy): Let go of “what a man should be”. Embrace your masculine AND feminine energies. Connect with your vulnerabilities and sensitivities because those are also your strengths.
Chase and Trish break down the role of “kingship” and “queenship”, or the divine masculine and feminine, in sexual health. Plus, Trish shares how you can be strong AND tender at the same time as well as how to make your partner (or potential partner) feel safe around you.
Powerful Quotes by Dr. Trish Ferrer
Health and healing needs to expand beyond what we think medicine is.
If you’re building a house, it doesn’t make sense to construct the rooms. It makes more sense to start from the ground up, let’s lay the foundation down. So, healing mindset starts at the bottom of the triangle and basically, that’s just awareness and being able to cultivate enough awareness so that you can figure out what your obstacles to cure is. Once we get to the root cause of what the obstacles are, we get to open that door of awareness and then it just builds upon itself.
Healing has become really trendy in terms of there’s always something to sell when it comes to healing. But when we come back to the bigger concept and the philosophy of healing, it’s really just about being in the present moment.
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Listen to EFR 298: Empowering Yourself With Rituals and Healthy Habit Stacking with Dr. G
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Have you ever considered trying a trendy diet? Not sure if it’s right for you? Are you turned off by the controversy surrounding it? What is the best diet for bodybuilding and transforming your body?
Robert Sikes is a natural competitive bodybuilder and entrepreneur who attributes much of his health and wellness to adopting the ketogenic lifestyle. Although this diet isn’t for everyone, Robert gives us a valuable perspective on how diet and lifestyle can create a ripple effect of benefits in one’s life if done with intention, care, and commitment.
In this discussion, Robert and Chase talk about how the ketogenic diet has transformed Robert’s life in many ways, from bodybuilding to his relationships to entrepreneurship and more. He shares his candid thoughts on the controversy around the ketogenic diet, the psychology of eating and dieting, and important things you should know if you’re considering adopting a keto diet and lifestyle. Robert also talks about his new book, “Ketogenic Bodybuilding”, and where he thinks we have room to grow in the health and fitness industry.
Follow Robert Sikes @ketosavage
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Robert sheds light on his history with dieting and disordered eating and how that has affected his mental health and OCD. He also shares about his discovery of the ketogenic diet and how that had positive effects on his mental and physical health, productivity, and his relationship with food.
Since there’s immense controversy surrounding the keto diet, Robert talks about the various uses of the keto diet and how that has evolved over the years. “I think in 2017-2018 is when it really spiked… and since then, there’s been a massive influx of products and just marketing around the ketogenic diet, paling it as this miracle weight loss diet. There’s some truth to some of that marketing but a lot of it has been overly hyped for sure,” Robert says.
Robert details his improvements in various health markers after going keto, as well as the power of combining research on diets and health trends with personal experimentation to come to your own conclusion.
Want to test out the keto diet for yourself? Robert gives you this advice: Get some baseline panels done, take initial progress photos and measurements, get a composition scan done, and then try the keto diet for 3-6 months before making any conclusions. He also highlights the importance of tracking your progress and details how he maintains the keto lifestyle year-round.
When you find a diet/lifestyle that makes you feel great mentally and physically (and is sustainable), you’re going to see tremendous changes in other areas of your life, like work/business and family life.
Powerful Quotes by Robert Sikes
I’ve always been passionate about the ketogenic diet because it helped me get my life back.
I’m a huge advocate for learning the studies, diving into the research, seeing what science shows, but then also taking things with a grain of salt and realizing that how you feel and how you’re performing and what your markers are is super important.
Bodybuilding, for me, is like a perfect illustration of leveraging this adversity, leveraging this hardship, to become better for it in the end.
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Protein, according to Dr. Gabrielle Lyon, is the key to preventing disease and promoting longevity. The common conception is that obesity is the root cause of most diseases. The reality is we don’t have a body fat problem, we’re just under-muscled… That’s the concept that drives the work of this week’s guest.
Dr. Gabrielle Lyon, DO is a physician who founded the concept and the Institute of Muscle Centric Medicine®.
In this discussion, Chase and Dr. Gabrielle Lyon have a transparent conversation about the history of food and nutritional science, the power of Muscle Centric Medicine®, and the non-negotiable science behind controversial health topics, including protein and RDAs. This is an info-packed episode that will either leave you speechless or running to share the news with your loved ones!
Follow Dr. Gabrielle Lyon @drgabriellelyon
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Dr. Gabrielle Lyon defines Muscle Centric Medicine® as the concept that muscle is the organ of longevity that determines everything about how we age.
“If we are muscle centric, we can change the trajectory of how we age,” Dr. Gabrielle says.
The primary drivers of disease are insulin resistance and skeletal muscle. Listen in as Dr. Gabrielle breaks down the definition of insulin resistance and explains the role of glucose, blood sugar, and skeletal muscle in maintaining health and longevity.
Humans’ relationship with and understanding of food is rooted in religion and emotion, not just science. Many things have influenced what we eat and the way we eat it. Dr. Gabrielle details the history of food and nutritional science over the last 100+ years and what that means for us today.
She shares the hard science you need to know behind controversial topics in nutrition including protein and the quality of protein, recommended dietary allowances (RDAs), and longevity.
Should I go plant-based? What’s the difference between animal protein and plant protein? How many grams of protein should I be eating in a meal/day? What supplements should I take as a vegetarian/vegan? Tune in to hear Dr. Gabrielle’s science-backed answers!
Powerful Quotes by Dr. Gabrielle Lyon
When we think about glucose regulation, we have to think about muscle.
If you are an aging individual… you must protect skeletal muscle and the way in which you do that is, yes, you do resistance training – however, mechanistically, you need to hit that leucine threshold which is 2.5g.
I was vegetarian for many years, so this is not about me being against vegetarianism or veganism, it’s about having a transparent conversation of what truly is healthy and what are the end points that we’re measuring.
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Jun 15, 2022
EFR 611: May Yazdi Chewning on Perception, Connection, and Reflection in Your Relationship
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Welcome to your June 2022 relationship health episode with Chase and his wife, May! Today, the two discuss the importance of perception, connection, and reflection. In particular, they draw cards from the game We're Not Really Strangers, a deck that offers engaging conversation starters for couples to strengthen your relationship, romance, trust and openness.
Follow May @mayyazdi
Follow Chase @chase_chewning
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Did you know that men are 25% less likely to see a physician? When it comes to health and wellness, men are often told to “man up”… but at the cost of what? Our cognition, sex drive, strength, stamina, the list goes on. That’s why this week, we’re focusing on all things men’s health.
Today, we speak with Dr. Jacey Folkers, Doctor of Functional Medicine and Owner of Rise to Wellness, along with Josh Whalen, Founder and CEO of Blokes, a modern men’s healthcare company. These guys are making huge strides in the field of men’s health and they’re here to share their wealth of knowledge and experience on everything from electrolytes to hormones.
In this discussion, they address the myths and misconceptions about male hormones and testosterone replacement therapy (TRT), the do’s and don’ts of TRT, and the role of peptides in men’s health. They also speak not only on the physical aspects of hormone replacement and support therapies, but also the emotional and mental aspects of it which are just as important.
Follow Josh Whalen @whalen_joshua
Follow Blokes @getblokes
Connect with Dr. Jacey Folkers via Rise to Wellness
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Dr. Jacey and Josh highlight the research-backed contributors to lowered testosterone levels and factors that affect hormone levels. They also touch on what men can do to keep their hormones balanced.
Feelings of depression, lack of motivation, and low sex drive can be signs of low testosterone levels. Once you enter your 30s or 40s, getting your hormone levels checked can give you great insight into why you’re not feeling your best and how you can begin to optimize your hormonal health.
The trio shares their candid thoughts on what it feels like to optimize your health and lifestyle with testosterone replacement therapy (TRT).
What can you expect with TRT? Dr. Jacey breaks down the impacts of low testosterone, like low libido, erectile dysfunction (ED), and mood swings, along with the benefits of TRT, such as greater strength, sex drive, and more frequent morning erections.
Dr. Jacey talks about how to do TRT safely and effectively, the importance of getting your blood tested regularly, and why men should not bottom out their estrogen levels.
What is the relationship between peptides, hormones, and health optimization? Can I use peptides to get off my medication?
If I start TRT, do I have to be on TRT for the rest of my life? Tune in to find out!
Powerful Quotes by Josh Whalen and Dr. Jacey Folkers
One of the barriers that we have as a company is getting beyond the misperception or bad perceptions of testosterone. What we’re doing is replacing what we think should be there for your age… what helps you be better day-to-day. – Josh Whalen
Being in a more optimal testosterone level is gonna make you more of who you are. – Dr. Jacey Folkers
We’re gonna help you get to that finish line a little bit quicker, but you’re still doing the dirty work. You still have to make the lifestyle adjustments, you still have to lift weights, you still have to have an active lifestyle, you’ve got to be committed. – Josh Whalen
Aging doesn’t have to be a difficult process. – Josh Whalen
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You talk to yourself every single day. When you’re processing information and experiences, making decisions, and preparing for the unknown ahead, you always talk yourself through it in your mind, right?
The interesting part of this phenomenon that we all experience is that the conversations we have with ourselves impact our health, performance, decisions, and relationships. In fact, they might just be the most important conversations we can have in our lifetime… and this week’s special guest studies just that.
Ethan Kross is a scientist, award-winning professor, best-selling author of Chatter, and one of the world’s leading experts on controlling the conscious mind.
In this discussion, Ethan and Chase talk about how to harness, understand, and apply the voice in your head to your real life. Ethan speaks on the power of mental chatter and rumination, practical ways to navigate your thoughts and solve problems, and the research he’s done on internal conversation, introspection, and language.
Follow Ethan Kross @ethankross
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Ethan shares the inspiration behind his research on internal conversations, highlighting the value of introspection and working through problems with language.
He speaks on the human ability to mentally time travel, the problems that can arise from mental time travel, and why it might benefit us to not “be in the moment” all the time. These insights drove Ethan to write the book, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It.
Do we choose to ruminate on the past or is it part of our biology? Ethan shares his thoughts and advice as well as the science behind rumination, worry, and mental chatter.
We all experience mental chatter and rumination, but the trick is to shorten the amount of time we spend in that space and there are many ways to do that!
Does talking about your problems actually make you feel better? Ethan highlights the role that other people play in regulating our emotions, scientific research on the consequences of venting, and the ultimate solution for overwhelming mental chatter.
Once you know about the tools that enable you to navigate mental chatter, you then have the opportunity to be deliberate in solving problems. Ethan explains how to use his primary personal strategy for navigating mental chatter, called distanced self-talk, as an efficient tool for gaining some distance on your problems.
Do we all have an inner voice? Yes! Though, there’s great variability in how each individual experiences their inner voice. Listen in to learn how second or third languages impact our learning, perception, and understanding of emotions.
Powerful Quotes by Ethan Kross
On one end, we have this remarkable tool, this ability to use language to solve problems, innovate, create, but this tool often gets us in deep trouble… Why is that and when it gets us in trouble, what can we do to right the ship? I ended up going to graduate school to figure out how to use science to answer those questions.
One of the reasons why other people can be so incredibly helpful when it comes to our chatter is they have some distance and objectivity when it comes to the situation… They’re not involved, they can weigh in soundly, and to be clear, that doesn’t mean that they’re always providing you with lovey dovey support.
I think we’re living through the chatter event of the last hundred years. The hits just keep coming.
I don’t get down on myself when I experience a blip of negativity because I know that that’s part of life and actually, the small blips of negativity are usually doing something good for us. Negative emotions in small doses are really helpful, but I don’t try to bathe in them, either.
Recommended Resources:
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Proper hydration is critical for optimizing mental and physical performance.
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This week’s guest is living, thriving proof that to live the life of your dreams, you need to know yourself, be courageous, and act in alignment with your intelligence. Let’s explore what that means and how you can start doing that right now.
We all know that personal and entrepreneurial growth and development isn’t a walk in the park. It requires you to lean into discomfort, listen to your intuition, and make really hard choices… but the payoff can be life-changing!
Anne Mahlum is an entrepreneur, motivational speaker, athlete, and the Founder of [solidcore], a fast-growing boutique fitness company she founded in 2013 and quickly scaled to more than 80 locations in 27 states. She’s also the Founder of Back on My Feet, a national non-profit organization that’s using running as a vehicle to help those experiencing homelessness change the way they see themselves so they can change the direction of their lives.
In this discussion, Anne and Chase delve into Anne’s impressive entrepreneurial journey, her candid opinions on personal growth and development, and why the self-care movement needs a major rebrand. Plus, Anne shines light on how she’s curating and creating branded experiences through authenticity.
Follow Anne Mahlum @annemahlum
Follow @solidcore
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Anne shares the strategic process behind her massive business growth over the past eight years, highlighting why she sourced private funding to grow and scale her business as well as why she decided to step down as CEO of [solidcore] and Back on My Feet.
The success of [solidcore] and Back on My Feet can be attributed most to Anne’s willingness to break the organizations’ ties to her as the founder. She realized that the more systems she has in place that allow her to step back, the more her companies can grow, expand, and help others.
Anne candidly shares her hot take on self-care culture and the ever-present “you deserve it” language. Is it actually healthy?
Anne speaks on the power of knowing yourself and acting in alignment with your intuition and intelligence. How do we get to where we have the clarity and courage to say “hell yes” or “hell no” to something? How do you decide to act against something that you’ve already decided you’ll do, especially when you know that decision to say no will propel you forward?
Meaningful change is uncomfortable and often painful. When we’re in that painful discomfort, it can be easy to want to give anything for it to go away, but when we’re on the other side of it, we’re often very grateful for the growth we experienced.
Powerful Quotes by Anne Mahlum
I know what I’m trying to do right now and I know what my goals are and I’m laser focused on getting that done. So, I won’t look for the excuse, I won’t look for the Friday, I won’t look for the “I deserve to” because I’m gonna get off my path right now and I’m not gonna put myself in that position.
The only time people make any real change in their life is when they’re so sick and tired of the way things are going... No one makes extraordinary change in their life when things are just fine.
It’s that pause and reflection of how you’re spending your time, the habits that you’ve created – Are they serving you? Are they serving the people close to you? Can you be doing things differently? – and also celebrating the things that you’re doing correctly.
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Fitness, particularly men’s fitness, is more than the weight you can lift or how fast you can build muscle. It’s about finding the physical activities you enjoy, being okay with failure, and getting creative. Furthermore, fitness is about connecting the mind with the body.
This week’s guest is a health and fitness educator who, throughout the pandemic, has gained some pretty powerful insights on fitness accessibility and the role of fitness in mental health.
Ebenezer Samuel, CSCS, is the Fitness Director at Men’s Health Magazine and the Head of Training Innovation at FlexIt Fitness, a virtual personal training app.
In this discussion, Ebenezer and Chase talk about the power of being the eternal beginner and how fitness can positively (and even negatively) impact mental health. He sheds light on his relationship with fitness and what he’s learned from the trends in physical activity he’s noticed over the past 2 years. Ebenezer also gives great advice for beginners in fitness on finding what fitness routine is best for you.
Follow Ebenezer Samuel @ebenezersamuel23
Follow FlexIt Fitness @flexit_fitness
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Although there will always be a level of challenge in it, fitness has never been more accessible and attainable than it is today. “I think we finally understand, in the fitness community, that just getting people moving is the most important thing… and let’s not make this about 100 burpees,” Ebenezer says. The primary goal now is to find the balance between accessibility and a healthy amount of challenge/difficulty.
As a health and fitness educator, Ebenezer sheds light on how he’s navigated the pandemic and what he’s learned from trends in fitness throughout the past two years. The primary thing he has realized is that educating the beginner is what’s most important and impactful.
We’re all beginners in fitness at some point. Most of us will be beginners multiple times, whether we try a new activity or we lose a skill/technique by not practicing it. Ebenezer details the 3 key things about being an eternal beginner: you have to be okay with the struggle of failure, asking questions when you don’t know something, and embracing discomfort when trying new things.
Ebenezer breaks down how to find the best fitness routine for you, regardless of your experience level. He also speaks on the role of creativity in fitness and how he gets creative in his fitness routine.
He shares his candid thoughts on the role of fitness professionals and fitness education in the digital age as the world of social media has expanded.
Chase and Ebenezer speak on the impact of fitness on mental health and emotional health and how the fitness industry has shifted to address mental health. “For some people, fitness can be a detriment to [their] mental health… it’s not so much the act of fitness as it is the pressure surrounding them,” Ebenezer says, “I think for a lot of us and I think for myself, during the pandemic, fitness was kind of a way to center myself and pass the time… having that control was very useful to my mental health and can be useful to anybody’s mental health.”
Powerful Quotes by Ebenezer Samuel
What I’ve realized over the last two years and what I’ve realized through my tenure in Men’s Health is that a lot of times, it’s about educating the beginner.
That exploration is something that those of us who are experienced in fitness can and must continue and it’s something that can help the new person, or the beginner, somebody who is on fire for fitness… to sort of find the best starting point for them because it doesn’t necessarily need to be strength training, it doesn’t need to be cardio, it doesn’t need to be yoga, it needs to be what’s going to keep you fitnessing over the long haul. That is the best version of fitness for you.
The key thing with adherence for fitness is that people are having fun and they’re enjoying it but they want to do it.
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If you struggle finding the motivation to get up in the morning, you’re not doing your best at work, or you battle with an inner monologue that’s telling you what you need to do, but you just CAN’T get yourself together to execute and be productive…
You might be experiencing burnout.
Whitney Eckis is a serial entrepreneur and marketing guru whose mission is to inspire and empower entrepreneurship, influence, and empowering women in the business industry. Whitney believes that whether or not you’re taking a break, starting something new, or advancing in your career, you are continuing to move forward and evolve.
In this discussion, Whitney and Chase talk about all things BURNOUT. She sheds light on what it was like to be diagnosed with severe anxiety disorder and depression, the tools and practices she uses to improve and maintain her mental health, and why she’s grateful for experiencing burnout. Plus, she talks about how she’s using radical transparency to prevent burnout and build trust within her company’s team.
Follow Whitney Eckis @whitneyeckis
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Our intense desire to be productive is often driven by a fear of failure or not being good enough. Sitting with yourself and realizing the voice inside your head is protecting you, while also acknowledging when you need a break, is very impactful.
To avoid burnout as an entrepreneur, Whitney looks at the flow of her work ethic and where she wants to be. If she’s not able to rest and pause, the quality of her work and leadership will be compromised. So, she makes sure to balance her time, integrate rest into her life, and get honest about when she needs a break.
It’s important to have people to hold space for you and hold you accountable, especially as an entrepreneur. Therapy and a business coach are two key tools Whitney uses to shift her mindset, boost internal confidence, and understand herself better so she can do business better.
Whitney uses radical transparency and honesty to build trust amongst her company’s team, ensure her work is the highest quality possible, prevent burnout, and empower her team to take care of themselves. If she needs to cancel a meeting because she needs a mental health day, she’s honest and transparent about it.
Feelings of doubt, fear, and scarcity are likely to come up throughout your life, but recognizing and becoming aware of them gives you the power to shift your mindset and create a new perspective moving forward.
Powerful Quotes by Whitney Eckis
What you’re doing and how you’re serving your consumer or how you’re serving your team… is going to show up energetically in your work.
We get to see the light at the end of the tunnel and see how awesome life can really be if we choose to really educate ourselves and become aware of our mental health.
It really showed me how much I was walking through business in fear and walking through a scarcity mindset.
Ultimately, if we’re feeling like “I’m a fraud, I don’t have enough experience, XYZ…” it’s either A) I’m feeling challenged and I’m scared of this challenge or B) It’s not aligned and it’s not really going to serve me.
Recommended Resources:
Follow Eckis Marketing @eckismarketing
Visit her website
Listen to Under the Influence Podcast
May 25, 2022
EFR 605: The Truth Behind Ketosis, Metabolic Biohacking, and Performance Optimization with Michael Brandt
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Welcome to your ketone supplementation and metabolic biohacking, and athletic performance optimization masterclass!
You’ve probably heard of the ketogenic diet by now… but have you heard of a daily ketone supplement?
Michael Brandt and HVMN have discovered one that helps support mental clarity, athletic performance, and metabolic health. He is one of the masterminds behind this product and is here to chat about all things metabolic health, biohacking, performance optimization, and daily wellness.
Michael Brandt is the Co-Founder and CEO of Health Via Modern Nutrition (HVMN), a company that creates and sells a ketone ester drink called Ketone-IQ™ as well as nootropic supplements and other products than support a ketogenic diet. Beyond his passion for health and entrepreneurship, Michael loves running.
In this discussion, Michael and Chase talk about metabolic health, personal biohacking optimization, and ways to connect your active, physical life to your professional life. Michael sheds light on his approach to business, research, and product development as well as the tools and practices he uses to support his health, wellness, and performance as an entrepreneur and athlete.
Follow Michael Brandt @bdm_runner
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
Michael breaks down the science behind the ketogenic diet and the nutritional value of ketone supplements. He speaks on the ways you can naturally elevate your ketone levels as well as the role that ketone supplementation can play in your overall health and wellness.
What does it feel like to supplement with ketones? Michael contrasts ketone supplementation with consumption of other substances, like nicotine and caffeine. It’s not like any other substance, it’s truly its own experience with its own benefits.
Two major threads in Michael’s life are running and business. Listen in as he describes the connection between being a runner and being an entrepreneur along with the importance of consistency in effort, pacing yourself, and taking time to rest. “It’s a marathon, not a sprint.”
The health and wellness industry has been leaving behind the dogma that you need one specific diet or workout routine to be healthy and perform your best. One health trend Michael really likes right now are wearables and health hardware because it’s taking the guessing out of your health variables, leaving you with actionable insights about your specific body.
How do you combine qualitative health data with quantitative health data? Michael shares what he’s learned from high performing athletes, emphasizing the value of letting how you feel override the quantitative KPIs. This was exemplified by Simone Biles, an Olympian athlete who recently retired from sports because her mental health was suffering.
Michael’s hacks for performance optimization include intermittent fasting with an 8-hour eating window, sometimes eating only one meal a day. He also follows a rule of doing something active every single day, even if it’s just going for a walk.
Powerful Quotes by Michael Brandt
It’s pretty cool to be able to just drink and feel a runner’s high.
If every meeting, if every surface area of your brand, you’re trying to reinvent it or you’re not sure what your values are and you’re not sure what the reason is you even exist, then you’re gonna end up with this weird, wonky brand… because you’re indecisive as a leader.
A beautiful life is one where you’re taking who you are and you’re putting it out into the world and you should always be making forward progress to that.
Recommended Resources:
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May 23, 2022
EFR 604: How to Get the Best Sleep Possible Even If You’re a Bad Sleeper with Ariel Garten
00:00:00
00:00:00
How to get better sleep is a question we all have probably asked ourselves. Or what about poor sleepers, how can they sleep better?
Ariel Garten is the Founder of InteraXon, makers of Muse, the brain sensing headband. Ariel is a neuroscientist and sleep expert that’s passionate about prioritizing sleep and brain health.
The reality is that when you honor your sleep, you honor every other part of your life. Simply put, sleep impacts your quality of life, so it’s extremely important to prioritize your sleep routine and sleep hygiene.
In this discussion, Ariel and Chase talk about neuroscience through the lens of sleep so we can better understand what’s going on inside the brain and leverage that information to get the best quality sleep possible. Tune in to learn Ariel’s expert insights about the wild world of sleep, from the effects of caffeine to napping and everything in between!
Follow Ariel @ariels_musings
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
When it comes to sleep, we should care more about the quality of our sleep than the quantity. Poor sleep affects us cognitively, physiologically, and emotionally.
If you’re struggling to fall asleep and stay asleep, you wake up multiple times per night, and you’re unclear how many hours of sleep you actually get, it’ll be super helpful to track your sleep and make a plan to improve it.
During the pandemic, many people have improved their sleep, but for many people, the anxiety of covid-19 has made sleep miserable. For Ariel, a proactive approach to regularly calming her nervous system was key for managing her anxiety and her sleep hygiene.
Not only do stress, anxiety, worry, and fear inhibit sleep, but the fear of not sleeping and the busyness of the mind also impacts your sleep. Ariel recommends meditation and relaxation activities. If you can’t sleep, just continue laying there and trying to relax. Eventually, you’ll fall asleep. If you have common thoughts that keep you up, take time while you’re awake to truly process those thoughts and cognitively reframe them.
There are two main mechanisms that put your brain to sleep, one is circadian rhythm governed by melatonin, the other is sleep pressure and that’s governed by adenosine.
Caffeine strongly impacts the brain, often making it difficult to sleep by blocking your body’s ability to make you sleepy. For optimal sleep, you should stop caffeine intake by 12pm.
Exercise, sunlight, and napping can impact your circadian rhythm and your quality of sleep, but only at the proper time and amount.
No matter your age or sleep history, it’s never too late to improve your cognitive function. Even one good night’s sleep will help restore your cognitive function and help your brain and body repair and regenerate.
Powerful Quotes by Ariel Garten
What you measure, you can then improve and change.
One of the greatest things to improve your brain health and your sleep simultaneously is exercise.
Great sleep actually starts in the morning, so you want to get up in the morning at a time that’s comfortable for you.
Recommended Resources:
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