Hansika Silva is a business coach and Co-Founder of CEOwned, where she and her business partner, Sarah, use neuroscience to open the door to business growth and self-empowerment. Hansika helps coaches find their greatness and scale to 6+ figures in less than 90 days.

In college, Hansika dreamed big, to say the least. She always felt like she could do more than the average. So, she dropped out of college and has pursued her super power every day since.

In this discussion, Hansika and Chase talk about how she measures business success and personal success, the power of mentorship for coaches and entrepreneurs, and why stepping outside of your comfort zone is necessary for leveling up in your business. 

Follow Hansika @hansika_silva

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• Hansika teaches coaches how to master social media to get clients and scale their coaching business. Social media is a free platform, so she teaches people how to leverage that by having authentic 1:1 conversations and building trust with potential clients.

• To know what value you have to offer, ask yourself: What am I passionate about? How can I use my knowledge and skills to help people get from A to B? Certifications aren’t necessary. As long as you have experience and have produced results, you can get clients.

• You have to step outside of your comfort zone and detach from your limiting beliefs in order to reach your goals and get to your next destination. One small practice you can do to get out of your comfort zone is to practice doing daily tasks with your non-dominant hand. Since Hansika is naturally shy, she practices saying hi to and having conversations with strangers. Be the person who you want to be on a trial basis. Use micro opportunities to test the waters! It makes a huge difference over time.

• Everyone’s on a different level in life. If you’re feeling like you’re not enough or you could achieve more, try being mindful of what you’re grateful for in this moment. Recognize that where you are today is likely the place you dreamed of being a few years ago. Then, use your dreams for the future as fuel to keep the momentum going.

• Besides financial metrics, Hansika measures success by how genuinely happy she feels.

Powerful Quotes by Hansika Silva

Now that I’ve grown this business and had this type of influence on people, I actually carry it with my heart. You can take everything away from me, take my money, take my business, take everything, I know what I can serve to others just as a person.

You literally are going to have to break through everything that you believe, every choice that you’ve made, everything that you think you were supposed to do, to get to the next destination. 

It doesn’t matter how much you have in the bank or what you define as success, if you’re not happy, none of it matters.

Recommended Resources:

• Listen to the Hidden Potential Podcast

• Breaking the Habit of Being Yourself by Dr. Joe Dispenza

• Limitless by Jim Kwik

• The Infinite Game by Simon Sinek

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Over the past few years, humanity has realized that we’re all collectively carrying varying levels of trauma in a way we’ve never experienced before. 

This leads us to wonder: What is the solution to America’s mental health crisis? How can we look at trauma through the lens of wellness? How do we heal from this collective trauma and live healthier, longer lives? 

Jason and Colleen Wachob are the founders of mindbodygreen, a blog-style collective of health and wellness experts that are connecting soul and science, weaving together the mental, physical, spiritual, emotional, and environmental aspects of well-being.

In this discussion, Jason, Colleen, and Chase look at trauma through the lens of wellness, shedding light on their unique journeys with trauma. They speak on the powerful role of spiritual connection and community in health and longevity, using technology for wellness, and how they’re teaching their kids to live healthily. They also share their candid thoughts on the importance of integration in living a holistically healthy life.

Follow Jason and Colleen Wachob @mindbodygreen

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• When you peel back the social media filters that are put on self-care, what really moves the needle for you in terms of change? Oftentimes, what creates real change is deep work and/or therapy to understand and heal trauma. This catalyzes and accelerates a different version of yourself.

• Spirituality and human connection play large roles in health, especially mental health. Children who have a strong sense of spiritual connection in their household as they grow up are 5x less likely to experience depression. 

• Is technology becoming more helpful or is just becoming a greater distraction for our wellness? The answer is very personal. You need to understand how much technology and information is too much. Tech can be great, but you don’t need all the latest and greatest to be able to live a healthy life.

• The most fundamental principles of health are free and accessible (for most). All you really need is your breath, sunlight, quality sleep, daily physical activity, quality connection with loved ones, whole foods, and hydration. 

• Integration is key. As you learn health and wellness principles, you also need to learn how to apply them and measure them in your life. Without integration, you won’t reap any of the benefits of wellness principles.

Powerful Quotes by Jason and Colleen

There’s something really powerful, energetically, being in a room with a group of people and doing something together.

Clearly, technology has also played a very significant role in the mental health crisis and we need better tools to learn how to better manage our relationships with technology.

We personally are passionate about all this great science around longevity leading us to something that doesn’t require a lot of financial resources and time.

Integration - It’s being aware of what your life is and what your day is and building wellness into your day and building a lifestyle around it.

Episode resources:

• The Awakened Brain by Dr. Lisa Miller

• Digital Minimalism by Cal Newport

• Breath by James Nestor

• Oura Ring

• Level Glucose Monitor

• WHOOP

• Eight Sleep

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80% of people tie their biggest set back to their biggest breakthrough or success.

Think back to the last time you had a breakthrough, big or small. How did it make you feel? What happened after you had that breakthrough? Did you feel confident and full of purpose, ready to take on whatever comes your way? Let’s explore the concept of breakthroughs even deeper…

David Nurse is an author, speaker, and NBA Life Optimization Coach. For most of his career, David has been transforming the way hundreds of NBA stars play on the court by teaching them how to tap into different mindsets and become unstoppable.

In this discussion, David and Chase talk about how to create your own breakthrough. David shares his unique formula for breakthroughs, breaking down each of the four steps to creating your own life-changing breakthrough. He also speaks on how to give to others without keeping score, how to know when to give up and pivot to your next opportunity, and the breakthrough he got from writing his new book, Breakthrough.

Follow David @davidnursenba

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• David’s formula for creating your own breakthrough: Confidence + Cooperation + Service + Purpose

• True confidence is about knowing who you are at your core if everything else is stripped away and being able to share who you are without putting up a front.

• Once you know yourself, you have to figure out where you’re going to get cooperation and support from. Team up and surround yourself with people who are different than you.

• Service addresses what you’re doing. Genuine service is about giving your time and energy when it’s not convenient for you. If you’re only doing what you’re doing for yourself, you’ll be miserable.

• Purpose is about who you’re in service to and why. Purpose at its essence is using the gift(s) we’ve been given. It can be the quirkiest passion, but it still gives you a powerful purpose and mission. Early in the morning, what excites you? That’s probably what you should be pursuing.

• David believes that the #1 skill that you can have in life is not giving up.

Powerful Quotes by David Nurse

The best leaders, the best people you could be around, are people that will support you – yes, everybody talks about their support group – but also challenge you.

If you think you hit your breakthrough, if you’ve been like, “Okay, every day, David, I woke up and I was so excited about this… but then it got taken away from me,” well maybe those skills that you’ve developed in that is actually leading you to something else.

You might be planting seeds for five years, but those seeds WILL sprout. 

Episode resources:

• Listen to EFR #263: Pivot and Go – A Mindset Blueprint to Redefine and Achieve YOUR Success with David Nurse

• Pivot & Go by David Nurse

• Breakthrough by David Nurse

• The 5 Love Languages by Gary Chapman

• Limitless by Jim Kwik

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Chase’s wife, May, is back for another intimate conversation about navigating and cultivating strong, healthy relationships.

Chase recently went on a vacation… without May! Why? You’ll have to tune in to learn why, but this brings us to the next question you’re likely wondering: What do you do when your significant other goes on vacation without you?

In this discussion, May and Chase talk about the importance of spending time apart from your significant other and how to approach this time apart with a positive mindset. They share their thoughts and experiences with building trust in a new relationship, dealing with FOMO, and practicing effective, compassionate communication. May and Chase also reflect on where they’re at in their relationship now and how they navigate time apart.

Follow May @mayyazdi

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• Developing individual relationships amongst each of your friends, both your own friends and the friends you and your partner share, is a fundamental aspect of being able to spend time apart without worry or uncertainty.

• Acknowledge the benefits of your partner going on this adventure. If they’re going to a place that bring them peace and joy, seeing an artist they love, or the trip is enhancing their life in any way, keep that in mind.

• To develop trust with your partner in a new relationship, you have to be confident in yourself first. When you have confidence in yourself, it’s easier to trust and be confident in others. Checking in with each other while apart can be really beneficial, as long as you know each other’s boundaries and don’t set unrealistic expectations of each other.

• If you’re trying really hard to keep track of your partner, take a step back and ask yourself why you’re so concerned with where this person is, who they’re with, and what they’re doing. Why is it bothering you? Is there a deeper issue that needs to be addressed and healed? What can calm you down in this moment?

• Communicate these concerns or fears with your partner so they can understand, give you assurance, share their own perspective, and prove their trustworthiness. Trust can waver, but communication should never waver.

• Set the tone of independence within your relationship as early on as you can.

• You should learn from past experiences and past relationships and it’s important that your partner understands how past relationships have affected you, but don’t let that define your relationship.

Powerful Quotes by May and Chase

It was important to us to cultivate our relationship but to also nourish our friendships. And so, you have to build a level of trust in order to do those things.

With communication comes understanding. In a trusting relationship, I feel, if there’s some level of distrust, it’s really just a miscommunication.

How are you going to know how far your trust can go if there’s never an opportunity to test that trust?

To have the best version of you to share with somebody else, you need to have a relationship with yourself, you need to have trust with yourself, you need to have confidence with yourself so that you can show up as that trustworthy, confident person for the other person… and you just pour into each other the whole time.

Episode resources:

•  Listen to May's podcast May's Anatomy

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Austin Cohen, Founder and CEO of FlexIt Fitness, sits down with Chase to discuss how he was able to keep the momentum going for his “a-la-carte digital fitness solution” in spite of the many setbacks and distractions throughout the past two years.

In fact, he says that it is the challenges themselves which incentivized him and his team at FlexIt to think up cutting-edge solutions that they never would have in the old, familiar normal.

The company’s focus, says Austin, has always been on “broadening access, of helping people understand that they can experience things that maybe they previously felt to be prohibitively costly, prohibitively inaccessible, or uncomfortable or intimidating.”

He says that one of the keys to being able to adapt to the situation at hand and adopt new ways of doing things is by staying determined to achieve the same goals one might have for their health and fitness, but being willing to consider options that may be outside one’s comfort zone.

Austin points to three major developments that the pandemic has spurred on within the fitness industry (and how FlexIt has capitalized on them): livestreaming, pre-recorded content, and hardwire. “None of those categories are new,” he notes. “They just became more widely adopted, more widely marketed, and put in front of our faces more than they ever have been before.”

Finally, Austin talks about some of the unique opportunities that virtual training can offer to fitness professionals, and why conducting successful online sessions as a coach is a radically different beast from training clients in-person.

Follow Austin @austin_flexit

Follow Chase @chase_chewning

Key Highlights

• Austin and Chase share how, in the last two years, they’ve been able to achieve many of the same health and fitness goals they’ve had right before the pandemic through options that they’ve previously never considered.

• What opportunities have come up in the past 24 months that have allowed Austin to future-proof his business?

• Austin shares FlexIt’s “secret sauce” for helping clients get the most out of each and every workout session.

• Virtual training is a completely different beast from in-person training. Austin explains how both coaches and clients can best prepare for a virtual training experience.

• Austin explains h fitness professionals can thrive by adding virtual training to their list of services.

Powerful Quotes by Austin

• My mission here with FlexIt is to create flexible, non-intimidating, and empowering fitness experiences.

• It’s been a tough 24 months for the world; but, there is good that’s come from it. There are new experiences, new ways of adopting things, and a new focus on health and wellness.

• For us, personal training is not just about strength or powerlifting. It’s also about HIIT training, yoga, meditation, stretching, recovery, physical therapy, and nutrition. It’s everything that can help somebody live a healthier life.

• I’m not necessarily a believer in [New Year] resolutions. I believe in intentions. I believe in consistency, results, and goal-setting.

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Alexandra Zatarain is a Co-Founder of Eight Sleep, the world’s first sleep fitness company.

You’ve likely never heard of the term ‘sleep fitness’ because Alexandra and her husband created it. So, what is sleep fitness? Put simply, sleep fitness is a healthy state of sleep. 

It’s important that we talk about sleep not the context of illness, but in the context of vitality because sleep not only impacts the way you show up in the world each day, but it impacts your longevity, too. In fact, science shows that sleep is much more important to your health, longevity, and how you feel on a daily basis than anything else you can do for your health, including diet and exercise.

In this discussion, Alexandra and Chase talk about the power of sleep in living a healthier life, why sleep fitness takes a unique mindset approach, and how sleep affects mental health and longevity. Alexandra sheds light on how her sleep has changed throughout her life as well as her top tips for improving your quality of sleep. Plus, she shares her candid thoughts on the potential harmful effects of technology like 5G, EMF, and wifi and what Eight Sleep is doing to mitigate these effects for consumers.

Follow Alexandra on Instagram @alexzatarainj

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• Eight Sleep is in the business of improving sleep fitness. Sleep fitness is a healthy state of sleep. When you’re healthy in your sleep, you’re sleep fit! Just like physical fitness, sleep fitness a lifestyle and a journey that’s not linear. 

• Sleep & Mental Health: The quality of your sleep will show up primarily in your mental health. Sleep fitness affects emotional stability, cognition, reactivity, your ability to process stress, etc. Sleep allows your brain to process the day. If you want to be and feel better around your family, coworkers, and friends, you need good sleep. 

• Menstrual cycles greatly affect the quality of sleep for people with periods. Knowing how it affects you can help you prepare and make any adjustments necessary to get good sleep.

• Consistency is key. Alexandra’s #1 rule for sleep is going to bed at the same time and waking up at the same time. She also recommends no TV in the bedroom as well as avoiding spending excess time and doing non-sleep activities in bed. 

• Cutting out or reducing caffeine and alcohol consumption can greatly improve sleep.

• Napping is not a substitute for sleep because it’s not the same quality of sleep. If you’re getting enough hours of sleep at night, you shouldn’t need to take a nap. If you find yourself needing naps throughout the day, you may need more sleep at night.

Powerful Quotes by Alexandra Zatarain

We don’t see sleep and good sleep as the end all, it’s a means to an end.

When you look at how sleep is usually talked about in media or just culture, you see that for the most part, sleep is spoken about in the context of illness… but there’s no language to talk about being healthy in your sleep. If we don’t have the language to define that then how can we aspire to it?

We all need to realize the impact that technology can have for the good and just making sure that the products we’re bringing into our lives to do that are offering some level of benefit.

Recommended Resources:

• Listen to EFR #408: New Technology to Improve Your Sleep Fitness with Matteo Franceschetti

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Why do the rich keep getting richer, the fit get fitter, and the sick get sicker? This is the question at the forefront of Joe Vennare’s mission in life.

Joe Vennare is the Co-Founder of Fitt Insider, a platform for founders, executives, and investors in fitness and wellness. Joe is an accomplished fitness professional, content strategist, and founder who leads the platform’s research and media efforts.

How do we integrate wearable sensors, diagnostics, and preventative healthcare measures into our everyday lives? Is it even necessary? The way the world is right now, only people with disposable income can really reap the benefits of these innovative technologies. But Joe believes we can change that… and he’s on the road to developing a solution.

In this discussion, Joe and Chase talk about how we can continue to push the boundaries and limitations of innovation in the fitness and wellness industries while keeping it accessible for the people who need it the most. They explore innovative opportunities and challenges in digital health and fitness technologies, Joe’s journey from being overweight to creating Fitt Insider, and the role of the metaverse in the future of health and fitness. Joe also shares his candid thoughts on the best ways to grow and thrive as a fitness professional, entrepreneur, or content creator.

Follow Joe @JoeVennare

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• The education around health and fitness, along with the accessibility and cost of fitness/health trackers and platforms, are not where they need to be in order to help the people who need them the most.

• For serious fitness lovers and professionals, there’s great value in not only using, but stacking wearables and health technology platforms. But there are also downfalls to regularly incorporating them into your daily life. They’re not necessary for everyone or even for most people.

• For people new to data tracking, Joe emphasizes the importance of consistency in using your wearables and/or health platforms. Find what works for you and benefits your health and lifestyle.

• The way that health innovation is trending now is showing an increase in performance-oriented verticals in companies as well as companies who are trying to apply health technologies to healthcare, longevity, insurance, and more. This is resulting in companies building databases and operating systems around your health information, especially throughout the pandemic.

• It can be easy to get drawn into the hype of health and fitness trends… but what practices and innovations are here to stay? Joe sees immense value in Rogue Fitness, TRX, coaching, the Future app, social interaction and competition in workouts, and rewards programs like Cadoo, Paceline, and Vitality. There are also a few companies dedicated to giving fitness professionals and creators a platform to build digital subscription businesses. All of these tools are linked in the resources below.

Powerful Quotes by Joe Vennare

No wearable, at least to my knowledge right now, is going to tell you that the bag of chips and 2 liters of Coke and whatever else… that you had for dinner is going to put you in any type of place to reach any type of achievable health or fitness goal. 

In the worst-case scenario, folks take them off and don’t wear them… and don’t keep up with them… But for the type of person that it resonates with… there’s a huge benefit to having that reminder.

As convenient as Zoom calls are or digital fitness classes or at-home fitness equipment, it is not the same as going to a group fitness class, as competing with somebody side-by-side, and it just leaves you with a different energy.

Resources Mentioned:

• Polar Heart Rate Monitor

• WHOOP

• Oura RingApple Watch

• Eight Sleep

• Fitbit SmartwatchesAmazon’s Halo Band

• Future app

• Rogue Fitness

• TRX

• Vitality

• Cadoo

• Paceline 

• Apex Optimizers

• Talent Hack

• Playbook

• Moxie

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Mona Sharma is a holistic nutritionist, wellness educator, and functional food and beverage entrepreneur who has seen first-hand the healing power of food and mindfulness. 

One of the many things that’s so intriguing about Mona is that she grew up living on an ashram learning the power of Ayurveda. In her 20s, Mona left that lifestyle in the past. After developing a plethora of health issues and career burnout, which she details in this episode, Mona went back to the ashram, indulged herself in the rituals she grew up with, and completely transformed her life.

In this discussion, Mona and Chase dive deep into the power of food as medicine and how to identify and adopt the perfect rituals that will allow you to step into your greatest health and happiness FOR LIFE! Mona shares the philosophy behind her celebrity health coaching methods, highlighting lots of practical tips and gems of wisdom you can use in your health journey, too.

Follow Monao on Instagram @monasharma

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• No matter how much weight you lose, you’re not going to feel any different in your body unless you do the work on your inner energy first and acknowledge how you want to feel. That’s where Mona starts in coaching others in holistic nutrition. What’s the core value that you want to feel every day? 

• When stored emotions are acknowledged and addressed, your body may create responses to them, like crying. If these emotions are still alive in the body and creating these responses, they’re causing inflammation, imbalances, and dis-ease in the body. The longer you go without working through these emotions, the more health issues you may experience. 

• Mona’s recommended resources for helping you make better diet and lifestyle choices include: Functional medicine doctors, full spectrum blood tests, stool tests, and working with your doctor to develop a personalized plan for introducing modalities tailored to you. Most importantly, give yourself grace.

• Rituals play an important role in health and wellness. Whether it be meditation, cooking, brushing your teeth, or dancing, identify the special powers behind your daily and weekly rituals. 

• Stress is often the instigator of imbalance and disease. Pre-pandemic, over 40 million people suffered from anxiety and anxiety-related disorders. What allows you to feel the most release? What brings you the most amount of peace?

• Moving yourself to the #1 position on your priority list can be extremely powerful and beneficial for your mind, body, and soul. It’s not a negative or selfish action. 

• Your kitchen, pantry, and fridge is your greatest healthcare policy.

Powerful Quotes by Mona Sharma

The sooner that you can understand that your unique constitution is incredible and you honor that, and the fact that your perfect diet should be as unique as your constitution, as your thumbprint, the sooner you’re going to be on the path towards healing.

The state of your life right now is a result of all the choices you’ve made and you’ve got to own it.

Do more of the things that make you feel good and less of the things that make you feel stressed and worried because that’s what will give you the most sense of relief. 

Balance, for me, is ever-changing.

When my position moves from the #1 position on my priority list, everything else falls apart.

Recommended Resources:

• The Institute for Functional Medicine and Into the Magic Shop by James Doty

• Learn about XICAMA

More about Mona:

Mona Sharma is a dynamic leader and entrepreneur in the health and wellness industry who works with high profile clients around the world. She also has a reoccurring role on the Facebook series Red Table Talk where they profile her work with Will Smith, and the entire Smith family’s healing journey.

Mona has seen first hand the power of food and mindfulness to heal, having grown up living on an Ashram. Her approach is rooted in this philosophy, and also inspires her research into the gut microbiome and its impact on our health and happiness.

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Michael Chernow believes that anyone can reinvent themselves. The New York-based restaurateur, TV host, and fitness personality came a long way, recalling a past defined by depression, unemployment, and crumbling relationships with his own family.

“I hated myself, truly,” Michael admits. Everything changed one day when he walked into a Muay Thai gym and was gently yet firmly led by his instructors to live a life of physical wellness (which included a daily bowl of oatmeal for breakfast) along with a heavy dose of self-respect.

Asked about fear, Michael distinguishes between living in fear and living with fear and why he believes that the key to growth is through giving up the former and learning to deal with the latter. As for his own fears, Michael says that he has never had a fear of failure, particularly once he had gotten on the road to turning his life around.

Michael dives deep into the power of habit, which he illustrates by talking about his meticulous early morning routine involving around 17 activities. Michael contends that each of these activities, when done, is a win, and so “by 6:00 in the morning, I’ve literally won 17 times,” ensuring that his “ability to make great decisions throughout the day are far greater.”

His strong belief in positive rituals—and oatmeal—was the spark that led to the launch of the lifestyle and wellness brand Kreatures of Habit and its plant-based, gluten-free, superfood-laced oatmeal The PrOATagonist.

Follow Michael @michaelchernow

Follow Chase @chase_chewning

Key Highlights

• How does Michael define the word “habit”?

• Michael explains the difference between living in fear and living with fear.

• What can we learn about dealing with pain and hardship from mountain climbers?

• Michael discusses why the habits we build for ourselves aren’t only for our good, but for the good of others, too.

• Why did Michael launch Kreatures of Habit?

Powerful Quotes by Michael

• I am my habits. We are our habits. I define habits as decisions—choices—we get to make that bring us either closer to, or further from, happiness and freedom. [...] Habits will make us or break us.

• What happened a minute ago does not have to impact or predict what’s going to happen right now.

• We have a choice to live in fear or with fear. There’s a massive difference there.

• If we can love the hard and the hurt, we actually become unstoppable.

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Rosie Acosta is a yoga, meditation, and mindfulness teacher, holistic health coach, and the host of the wellness podcast, Radically Loved Radio. She also has just published her first book, You Are Radically Loved: A Healing Journey to Self-Love.

After a tumultuous upbringing, being arrested at a young age, Rosie had to choose between the easy path of self-destruction and the challenging path to radical love, healing, and empowerment.

Bet you can guess which path she chose! Now, Rosie is committed to teaching and practicing guidance by radical love.

In this discussion, Rosie and Chase talk about what it means to radically love yourself and your life, her experience leaving Catholicism to adopt spiritual flexibility, and the inflictions of the mind, body, and spirit that she explores in her book. They also share their personal interpretations of radical love and radical wisdom.

Follow Rosie @rosieacosta

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• As a teenager, Rosie realized she didn’t want to embody the phrase “ignorance is bliss” anymore. This lead to her to explore different avenues to connect with her higher Self.

• Meditation, yoga, and mindfulness have given Rosie an insatiable curiosity about why it feels so good to meditate, pray, and feel radically loved.

• Rosie says, “The more we simplify our life, the more fulfilling it can be.” Listen in to learn powerful insights from stoicism and minimalism that just might change the way you approach life.

• You Are Radically Loved is broken up into three parts, Mind, Body, and Spirit, because we need all three of those in order to feel unified and radically loved.

Powerful Quotes by Rosie Acosta

How can you bring more awareness to your life to bring you into this state of integration so that you can begin to feel and really feel empowered and embody your life?

[Radical love] is just this rooted, completely untouchable anchor point.

Change is constant, impermanence is inevitable, and the only thing that we can anchor into is radical love.

Episode resources:

• Huberman Lab Podcast on Psychedelics for Treating Mental Disorders

• Get Rosie's book You Are Radically Loved

• Rosie on EFR 172: Intention and Yoga

• Rosie on EFR 023: How to master mindfulness

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Ever since the pandemic set in, our habits have undergone a massive transformation – with no gyms, parks, or other public places open, how does one keep the health and fitness routine going? 

Join Chase and Maxx for another Q&A episode of Ever Forward Radio today as they help you find answers to your most persistent questions around weight loss, fitness, nutrition, and diet amid the pandemic. They talk about home workouts without (most) equipment for beginners and the experienced, finding the time for it amid a 60-hour workweek, diet vs. exercise, and supplement suggestions for gym-goers. They also touch on body dysmorphia and the tips to fight it and share why stressing your body over appearance could only cause you to gain more weight (if you're trying to lose it). 

One of the most valuable takeaways from the episode is Chase's FITT (Frequency, Intensity, Time, and Type) rule that talks about the points to remember when starting your fitness career.

Follow Chase @chase_chewning

Follow Maxx @maxxchewning

Key Highlights 

• Nutrition and physical training go hand in hand. Even minimal resistance training can cause injury, like atrophying of muscle mass. The quality of your life and exercise depends on the nutrients you consume.

• Body dysmorphia could cause you to overdo your training and sometimes injure yourself. It is essential that you understand your body and respect it and listen to what it says to you.

• A heightened stress state could create new fat cells in your body. It could mess up your immune health and cause unnecessary weight gain.

• Lion's Mane and Reishi are two of the most clinically proven, functional mushrooms that yield physiological benefits with zero side effects.

• Lion's mane lights up your brain in a beneficial way – it stimulates your brain more, allowing new neural pathways to fire, thus also helping with your memory.

• Reishi is called the queen of all mushrooms because of its extraordinary benefits to the immune system. Reishi is an immuno-modulator – whether your immunity levels are high or low, it would help you bring them down to your level of homeostasis.

Quotes

“If you can work on developing a better relationship with how you're moving, how you're training, what you're eating, why, when and where, start with that you're going to set yourself up for success.” 

“When you're using Lion's Mane, it is stimulating your brain more, it's allowing new neural pathways to fire and then stay firing. The phrase is, neurons that fire together wire together. So it actually helps you lay down new tasks and things you're learning, memories and thoughts in a way that's not just right then and there, but it stays.”

“It (finding time to workout despite a 60-hour workweek) just comes down to prioritization (...).  (You have to ask yourself) where are you spending your time?”

Episode resources:

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Life is fragile and it’s taken away from people all the time. This truth is what keeps functional medicine practitioner Dr. Will Cole in a more expansive state of gratitude and compassion every single day. He believes that finding balance and rooting ourselves in the present moment is what will help us thrive in life.

“Reconnecting with your intuition and the planet is the most progressive thing you can do... Making your life the lab, that’s really the art of wellness.”

In this discussion, Will and Chase break down the meaning behind ‘the art of being well’ and the role of intuition in health and wellness. They talk about the relationship between alcohol and sleep, key contributors to modern health and wellness, and how to find balance between self-education and consulting medical professionals. Plus, Will gives insight into how he helps people tap into their intuition and the sacred masterpieces we all are.

Follow Dr. Will @drwillcole

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• Look at the habits or issues your life that you’re holding onto and not willing to let go of, like alcohol, technology, or lack of quality sleep. When you move through these issues, you’ll be able to move past your plateau and experience some level of transformation in your health and wellness.

• Having a mindful, introspective reckoning with what’s serving you and what’s sabotaging you is more impactful than just shaming yourself into cutting out alcohol or deleting social media for a week.

• ‘Biohacking’, or tracking your health and fitness metrics, can give you just enough information to allow you to make more educated and empowered decisions regarding your health. If you’re interested in using a wearable or online health tracker, use it as an awareness tool, not a tool that controls your life. If it’s a source of stress or shame for you or causing disordered eating, take a break from using it and only use it for a small period of time. Your mental and emotional health is more important than metrics.

• Sometimes, your own research and education isn’t enough. If you’re trying all the things and you’re seemingly stuck in your health journey, consult a medical professional for a new perspective.

• Will believes that wellness is a sacred art and you are the masterpiece. Wellness is more intuitive than scientific.

Powerful Quotes by Dr. Will Cole

Avoiding things that make you feel like crap isn’t restrictive, it’s self-respect.

The heart of what I do in functional medicine… is learning the art. That’s part of the reason why I call my podcast “The Art of Being Well”, it’s because it’s this duality of science and art of what I do in functional medicine. The art of it is applying the science in a way that works for them sustainably and learning the rhythm and can’t always be quantified in a lab.

Making your life the lab, that’s really the art of wellness.

Cultivating acts of stillness in our very noisy world is paramount.

Episode resources:

• WHOOP

• Oura Ring

• Wave Neuro

• Listen to Will’s podcast, The Art of Being Well

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