Max Gomez is the Co-Founder and CEO of Breathwrk, a human performance company whose mission is to empower people through breathwork.

After trying breathing exercises on his therapist’s couch, Max realized that breathwork not only helped him manage his depression and anxiety, but it improved his sleep, endurance, and focus. Having studied neuroscience in college, he was thrilled when he discovered the science behind breathwork.

Thus, Max was inspired to create an accessible app that teaches science-backed breathing exercises to people of all ages.

In this discussion, Max and Chase talk about how breathwork benefits the mind and body, the difference between breathwork and meditation, and how to integrate breathwork into your daily life. Max shares a few simple breathwork exercises you can start practicing today and tells his inspiring entrepreneurship story, highlighting how he overcame constant rejection.

Follow Max @maxgomez7

Follow Chase @chase_chewning

Key Highlights

• For Max, breathwork was necessary to function in his daily life without anxiety attacks, lack of focus, and depression holding him back.

• Put simply, exhaling longer than your inhale will activate your parasympathetic nervous system which makes you feel calm.

• Max generally practices energetic breathwork in the morning, equal parts breathing throughout the day, and calming breathwork before events that might make him anxious.

• In the Breathwrk App, there are various breathwork exercises that help you calm down, get energized, fall asleep, wake up in the morning, and focus better. Plus, the app breaks down the science behind breathwork’s benefits so you can learn while you practice.

• You don’t need to practice breathwork every single day in order to benefit from it. You can do it on a case by case basis, in moments where you need it.

• It’s very important to be aware of your posture and to be intentional while practicing breathwork.

Powerful Quotes by Max Gomez

I just want people to be more conscious of [is]… actually controlling your breathing and where that can take you and knowing that you can have control of your mind and body with your breath.

When go through your day-to-day life feeling like you don’t have control and you start to gain more control back, it gives you the mindset of “Okay, I got this.”

When you have an automatic function like breathing, we don’t think about it and we take it for granted. So, you need something to constantly remind you hey, this is how you should breath right now or hey, if you’re feeling anxious, breathe like this.

One of the easiest things to do is to change the way you breathe.

Episode resources:

• Breath control study

• How to Win Friends & Influence People by Dale Carnegie

• Wim Hof Method

• Breath by James Nestor

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Chris O’Dowd is the Founder and CEO of WIN Reality, a virtual reality company geared towards baseball and softball players.

WIN Reality is not just a game, it’s a completely immersive training experience. WIN Reality’s mission is to help athletes hone their skills, improve their performance, and simply get better.

As a tech-enthusiast and former professional baseball player, Chris knows the ins and outs of what it takes get your mind and body to the next level. Better yet, he figured out how to get you to the next level faster and more effectively through virtual reality.

In this discussion, Chris and Chase discuss why VR is the best technological solution for enhancing human performance and how this innovative technology is benefitting Chris and other athletes. They highlight the major potential of virtual reality for training junior athletes, fostering team building, and creating high-performance pro athletes. Plus, Chris details what it’s like to immerse yourself in the WIN Reality VR platform.

Follow Chris @chris.odowd

Follow Chase @chase_chewning

Key Highlights

• There is a limited number of expert coaches in the world and limited accessibility to coaches for aspiring professional athletes. Technology enables athletes to gain access to the valuable knowledge and practice required to improve their game.

• With virtual reality, you’re able to learn and achieve more in less time. WIN Reality’s athletes are now some of the best in the world.

• Data and measurement has transformed human behavior, yet in sports, it’s not that simple. WIN Reality VR helps players experience, understand, and learn from the data they receive.

• The possibilities of VR in sports include teaching young athletes the principals of performance improvement, like consistency and healthy habits, that go beyond data and statistics.

• When it comes to the pursuit of living life ever forward, sacrifice and commitment play huge roles.

Powerful Quotes by Chris O’Dowd

The reason athletes do not continue to pursue is because of the hurdles in improvement and the way we think about product development and the services that we provide is: How do we take those years and years of pattern matching and turn it into… [an] experience where every spectrum of what you would get from these expert coaches is now manifested in a product that can teach you in a more real-time basis.

We’re really trying to push the bounds on how people learn and ingest information in sport via this mechanism.

We want people who are all in. And that doesn’t mean that you can’t have a family and support your kids, but it means you’re thinking, you’re breathing, you’re taking ownership, accountability, you are in a position every single day where you want to drive forward.

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Welcome back to your monthly relationship health episode with Chase and his wife May. In this conversation, the couple share what life has been like in their 8+ plus years as not only an interracial but interfaith relationship. They share insights and tips on how to best go about religious events and how especially now going into the holiday season they are finding a health balance between honoring both belief systems and each other's families.

Follow May @mayyazdi

Follow Chase @chase_chewning

Episode resources:

• Save 15% on the grass fed and grass finished beef sticks from Paleovalley with code EVERFORWARD

• Listen to May's podcast May's Anatomy

Erin Elizabeth Downing is a yogi, healer, meditation expert, and author of Kundalini Yoga Demystified: A Modern Guide to What It Is and How to Practice It.

Through Kundalini yoga, meditation, and other healing modalities, Erin has found her soul’s purpose and began to transform her life from the inside out.

In this discussion, Erin and Chase explore the world of Kundalini yoga, the fascinating ways in which chakras affect your life, and how Kundalini can help you live a life ever forward. Erin also sheds light on her unique journey of leaving corporate life in NYC, being diagnosed with multiple autoimmune diseases, and coming back to her Self through alternative healing modalities.

Follow Erin on Instagram @erinelizabethdowning

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

• Kundalini energy is said to live right below your root chakra. It’s representative of a snake, or your power. In our bodies, we have blockages, constraints, or trauma responses that limit our energy centers from flowing freely. Kundalini is a practice that awakens and unlocks that power and clears the blockages so you can live life more freely.

• Each chakra connects to a specific area of the mind, body, and spirit. When imbalances or blockages are present in a certain chakra, you may begin to experience hardships in the relative area of your life.

• We all have masculine and feminine energies and sometimes they can become imbalanced. Kundalini yoga and meditation helps you come back to your equilibrium. 

• Mantras are sacred chants that activate the chakras. Each chakra has a special mantra that you can use to bring balance and flow to that chakra.

• If you keep experiencing the same hardships or you’re feeling stuck in life, the only way you’re going to get unstuck is by looking inward.

• If you’re looking for an energetic release, know that this is a journey and you can be your own guru. Get excited about learning how to heal trauma and release your blockages. Remember, rest and recovery is when you grow.

Powerful Quotes by Erin Elizabeth Downing

Kundalini yoga is how I learned how to meditate for the first time. 

Only for 2-3 minutes we did it, but my brain completely checked out and I went into this incredibly deep meditation and I was like, “Oh my gosh, what is this magic and how do I get more of it?” … I was hooked.

When you are living your truth and your authentic self… when you are in your power… people could say stuff all day long, do whatever they’re doing, and it doesn’t even affect you. But if you happen to be doing things from old programming or from trauma that you may not even be conscious of… the second somebody even brings up the tiniest thing, your whole body is crumbled.

Once you start to learn all these different modalities and you start to see how they all connect, it feels a lot less scary and then you have all these different things that you can tap into.

Episode Resources:

• Get Erin's book Kundalini Yoga Demystified

• On Meditation docu-series

• Breath by James Nestor

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Chris Mirabile is the Founder and CEO of NOVOS, the first and only company that addresses human aging by targeting the nine hallmarks of aging. Alongside the world’s top experts in the aging field, NOVOS has developed a line of supplements that promote longevity.

Chris explains that our chronological age is entirely distinct from our biological age. Determining our biological age, he says, can tell us how well our body is functioning. As we age biologically, we increase the likelihood of developing diseases such as heart disease, osteoporosis, glaucoma, Parkinson’s, Alzheimer’s, dementia, and most forms of cancer.

He discusses how we can track our own biological age and offers actionable advice on extending our lifespan by leveraging synergistic effects of the nine hallmarks of aging.

Follow Chris @slowyouraging

Follow Chase @chase_chewning

Key Highlights

• Chris speaks on measuring our biological age with an epigenetic clock.

• How do we reduce our biological age?

• Chris explains the impact of fasting on the aging process and best practices for fasting.

• What are the top three factors that influence the aging process?

• Chris describes the nine hallmarks of aging.

Powerful Quotes by Chris Mirabile

Studies have found that people, on average, are seven years older biologically than chronologically when they are chain smokers. [...] We can pollute this planet or we can take care of it. It’s no different for the ecosystem of our bodies.

There are three things that [greatly influence our biological age]: The first one is sleep. The second one is over-stressing our bodies. And the third is over-stressing our minds through things like negative news.

If you focus on the moment and don’t get carried away with the future or the past—if you have a vision for the future but don’t live in it—then you have the potential to actually realize those dreams.

Episode resources:

• Get David Sinclair's book Lifespan: Why We Age & Why We Don't Have To

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The past two years have presented a ton of challenges that have put a dent in a lot of people’s health and wellness goals.

Fitness entrepreneur and Fit Body Bootcamp CEO Bryce Henson says that very few people are exempt from having to overcome setbacks in their fitness journey. For Bryce, the big problem he had to solve was how to keep his business afloat while navigating ever-changing mandates in California.

Listen in as Bryce shares how he was able to navigate the lockdowns since they were first enforced at the beginning of 2020. He also offers his advice to all budding and aspiring fitness entrepreneurs looking to grow as leaders and scale their business in the new normal.

Follow Bryce @realbrycehenson

Follow Chase @chase_chewning

Key Highlights

• After almost two years of navigating a public health crisis, what should we be most focused on when it comes to our health and wellness?

• As a fitness entrepreneur, how did Bryce adjust or pivot when the lockdowns were first announced?

• Bryce describes his approach to leadership, particularly as the CEO of Fit Body Boot Camp

• Bryce gives his best advice to all fitness entrepreneurs looking to grow their business as well as their leadership capacity.

• What daily practices can anyone incorporate in order to strengthen their dominion over their own lives?

Powerful Quotes by Bryce Henson

I have nothing against vaccines. I’m vaccinated, so I have no issue with it. But, just because you get a vaccine does not mean you are healthy. That’s baseline preventative care. What are you doing for the vast majority of your time?

Leadership is this aura, this essence. It’s something that you’re always striving to get better at. It starts with consistency; it starts with moral authority—basically walking the talk—and that dovetails into strong communication.

My best recommendation for young trainers and coaches is: Leverage technology. Make sure that technology is your friend because it’s the wave of the future. But, don’t lose sight of the human element, because people love doing business with people.

Episode resources:

• Listen to episode 68 with Fit Body Bootcamp founder Bedros Keuilian on Maximizing Your Potential to Build Your Empire

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“I didn’t give up sugar by virtue; I gave it up by necessity.”

When it comes to nutrition, nobody doubts that sugar is the bad guy. But for too many, that doesn’t make it any easier to avoid giving in to their sweet tooth.

Today’s guest, Molly Carmel, knows that feeling, and has dedicated her life to helping others break up with sugar and improve their relationship with food overall. She encourages anybody to reach out if they’re finding it a challenge to stay consistent with a healthy nutritional lifestyle.

“If you’re struggling in your relationship with food,” says Molly, “you deserve help.”

Molly Carmel is an eating disorder and addiction therapist who helps her clients break free of food addiction, emotional eating, binge eating, and destructive dieting. She is the founder and treatment developer of Beacon by MC, which features signature programs that offer individual and group solutions to help improve one’s relationship with food.

Follow Molly @mollycarmel

Follow Chase @chase_chewning

Key Highlights

• Is sugar really the “bad guy” we make it out to be?

• Molly explains why our relationship with food directly affects our relationship with ourselves?

• Why is it such a slippery slope once you start consuming sugar? What keeps us coming back for more and what exactly happens over time the more we consume?

• What triggers addiction and eating disorders?

• Where does spirituality come into play when it comes to our relationship with food?

Powerful Quotes by Molly Carmel

The really crazy thing about food and diet culture is that your relationship with food is ever-evolving—and diet culture doesn’t support that.

Evolve or die; and if better science comes out, then I’m going to go with better science. Save your ass, not your face.

There’s the nature of the person, the nature of the environment, and the nature of the substance. When those three things come together, a lot of the time you get the pathology.

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Joe DiStefano is a global authority on how to optimize wellness and longevity on the path to improving fitness and sports performance. After over 17 years of professional experience in the fitness industry, Joe has had the opportunity to coach some of the world's top athletes, instructed over 100 live events in 15+ countries, and spoken on the TED stage.

In today’s multifaceted discussion, Joe gives his thoughts on crossing the threshold between a life of survival and a life of thriving, as he explores the emotions that come with survival (ex. shame, fear, guilt, etc.) and those virtues that allow one to thrive (ex. Love, humility, selflessness, etc.).

In particular, Joe addresses the true nature of shame and how its destructive effects manifest themselves even before we engage in the thing that we perceive will bring us shame. “Whatever we think,” he says, “we basically receive.”

He shares his personal rituals that have helped him break out of and steer clear of the trap of negativity, including ice baths and stream-of-consciousness writing. By rubbing up against the threshold of discomfort, says Joe, the mind and body develops a higher tolerance for pain.

Finally, Joe explains why it’s more important today than ever before to surround yourself with circles of influence and constellations of support.

Follow Joe @coachjoedi

Follow Chase @chase_chewning

Key Highlights

• At what point does a desire to control your environment cross over into a coping mechanism to run from your problems?

• How does Joe navigate and overcome feelings of shame?

• Joe talks about the importance of creating constellations of support around every major part of your life (ex. marriage, career, etc.)

• Joe gives practical, day-to-day examples of how men (and women) can maintain a healthy balance between their King, Warrior, Magician, and Lover archetypes.

Powerful Quotes by Joe DiStefano

When I used to have people run through really challenging events—throw a spear, climb up a mountain, whatever—it was so outside their comfort zone that when they crossed the finish line, they decided this job wasn’t for them anymore. They decided, “I do have more than I thought within me.”

We shy away from stuff that we know, in our heart of hearts, is important, and we over-index on the things that are least important.

Guilt is your guiding emotion.

Episode resources:

• Save 20% on the new Chocolate Gold by Organifi with code EVERFORWARD

• Get the book King, Warrior, Magician, Lover

• Listen to Joe's podcast Stacked

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Dr. Sara Gottfried, MD is the Director of Precision Medicine at the Marcus Institute of Integrative Health at Thomas Jefferson University. Her work in precision medicine involves tracking data flows via wearables for her patients, who range from corporate executives to professional athletes.

Initially developed as a medical model for cancer research, precision medicine is now being used more broadly, beyond oncology, as a highly personalized approach to treating patients.

The data streams that Dr. Gottfried pools include biomarkers such as blood, urine, hormones, and cellular micronutrients. She also relies on genomic testing, an important factor when it comes to performance, recovery, and determining risk of injury. Another reference is data sets from wearables themselves (ex. WHOOP, Apple Watch, Garmin, Oura Ring, etc.).

“Precision medicine,” says Dr. Gottfried, “is pulling together all those data streams so that we can personalize what is true for you.”

Listen in as Dr. Gottfried explains how athletes and other top-performers looking to maximize their longevity can benefit from working with a specialist in precision medicine.

Follow Sara @saragottfriedmd

Follow Chase @chase_chewning

Key Highlights

• How can the average athlete benefit from working with a specialist in precision medicine?

• What biomarkers should we be keeping an eye on when training for peak performance?

• Dr. Gottfried singles out cortisol levels as one of the most important biomarkers to track throughout the day, particularly to achieve and maintain hormonal homeostasis.

• Dr. Gottfried shares her best practices for load management—an especially important consideration for athletes.

• What is the “secret sauce'' of the most elite professional athletes who are obligated to perform almost daily?

Powerful Quotes by Dr. Sara Gottfried

If you outsource your health to your physician and you wait for your annual visit—if you take all of those measures of health and you let someone else deal with it—you’re missing this tremendous opportunity to get the gains that you want and peak performance that you’re after.

Metabolic health is your engine.

The ideal is to get feedback every morning and let it guide you for how hard you go that day. [...] Starting with heart rate variability [...] to see where you are with your autonomic nervous system is so helpful in terms of performance.

The way that I practice precision medicine, there’s nothing that I measure that you can’t do something about. [...] You can change the arc of your life just by starting with medicine."

Episode resources:

• Get your free WHOOP 4.0 band and save $30 on your new membership at http://join.whoop.com/everforward

• Save 20% on the at-home wellness test strips from Vessel Health with code EVERFOWARD20 at https://www.vesselhealth.com 

Ever Forward Radio is brought to you by WHOOP

Get real-time feedback on your Sleep, Training, Recovery, and Health, plus in-app coaching features to help you optimize performance. 😴 💪 🧠 ✅

SLEEP BETTER: Validated through third party research, WHOOP monitors sleep stages, quality, debt, and more - plus, provides bed and wake times based on needs.

TRAIN SMARTER: Count more than steps or calories. WHOOP measures the effort and stress you put on your body throughout your entire day.

RECOVER FASTER: WHOOP calculates a base Recovery score every morning that quantifies your readiness to perform that day.

NEW! FEEL HEALTHIER: The all-new Health Monitor gives you an overall look at your health, like when metrics improve or deviate.

CLICK HERE to get your WHOOP 4.0 band for free with new membership!

In this discussion, Chase and Rachel Gregory Chase dive into her research on the ketogenic diet, the best ways to improve your physical performance, and why it’s important to shed light on metabolic flexibility.

Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, host of the MetFlex and Chill podcast, and Founder of MetFlex Life.

Rachel has found passion and meaning in educating others about the power of nutrition, fitness, and long-term mental well-being.

With her work published in the International Journal of Sports and Exercise Medicine, she continues to inspire men, women, and people of all kinds to be open to change, experiment with their bodies, and continuously learn and grow to find what habits best serves them.

Follow Rachel @rachelgregory.cns

Follow Chase @chase_chewning

Key Highlights

• The mindset shift and accountability that’s required to adapt to life’s changes and maintain your exercise and self-care routines.

• Rachel speaks on her nutrition and academic journey, giving insight into the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes.

• How the metabolic flexibility of humans has changed over time.

• Rachel breaks down muscle science for women and what it means to be a high-performing female trainer during the different seasons of your cycle.

• Biometrics, like sleep and mood, you can track and prioritize to improve your health, wellness, and performance.

• Is it possible and realistic to train for performance, aesthetics, and longevity?

Powerful Quotes by Rachel Gregory

If you’re not making mistakes and changing your views and adapting and growing, then you’re really just stagnant and not learning.

Your hormones are a reflection of what you’re doing on a daily basis.

The biggest thing for me is always continuing to put myself in situations where I can get a little bit uncomfortable and learn from that… being okay with changing your mind on different things, especially when it comes to nutrition and training and being okay with saying, “Yeah, I was wrong about that.” If you’re doing that, you’re always growing.

Episode resources:

• LMNT Electrolytes

• Eight Sleep

Ever Forward Radio is brought to you by Sugarbreak

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• Blocks Carb & Sugar Absorption

• Helps Minimize Post-Meal Glucose Spikes

• Supports Healthy Insulin Sensitivity & Production

• all as part of a healthy lifestyle!

CLICK HERE to get yours for 15% off with checkout code CHASE

In today’s conversation, John Wolf shares a journey that saw him emerge from the depths of grief and loss to undergo a holistic transformation that ultimately led him to be the Chief Fitness Officer at Onnit.

Having lost many of the people closest to him early in his life, John quickly found himself descending down a path of drug addiction. He talks about the years of inner work that he did (and continues to do) to maintain his self-worth, as well as the outer work he underwent to rebuild his body and indirectly build stronger belief systems as a result.

John rediscovered his passion for fitness and martial arts down the road. Trading one “addiction” for another, John saw exercise as a way to continually reforge and optimize not only his body, but his entire being.

In training his clients at Onnit, John uses an approach he calls “conscious coaching” that leads them into a state of flow “where skill and effort intersect.”

To John, “ever forward” is a matter of maintaining this flow, of staying laser-focused on your purpose while staying receptive to continuous learning and growth.

Follow John @coachjohnwolf

Follow Chase @chase_chewning

Key Highlights

• John speaks on his downward spiral into apathy and drug addiction, and how a few small nudges from the people he loves gave him the strength to climb out of that hole.

• What drew John to the world of fitness and how did strengthening his body lead to his holistic transformation?

• John shares an example of a modality that he and his team use at Onnit to empower his clients to face their perceived weaknesses and break through barriers.

Powerful Quotes by John Wolf

Negative emotion poured into what we perceive as a positive outlet is still going to catch up to you at some point. We’re still feeding that attachment to our negative energy source. We’re still fueling the cycle.

Our coaching cues are not meant to drive you harder. It’s meant to drive more awareness and change your inner dialogue. Through that, you can decide to push further; but, there are a lot of qualifying perspectives we want you to be empowered with so that you don’t just do what many of us have done, which is to run away faster from the things that we need to face.

What if your goal is represented by that front door? I just want you to commit to move towards what that door represents, no matter what happens. [...] Then I stand in front of [you]. Why are you worried about me? I’m inconsequential if your only purpose is to get to the door.

Episode resources:

• Save 20% on every purchase from Organifi with code EVERFORWARD

• Learn more about John and his work at Onnit

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In this solo episode, Chase answers your questions from a recent Instagram Q&A. He discusses which is best to prioritize for fat lass; sleep, diet, or exercise? How can you increase your satiety to feel fuller longer? And what happens to males after the age of 30 regarding their metabolism and testosterone levels?

Tune in for detailed insight into managing your sleep, diet, exercise, and nutrition!

Follow Chase on Instagram @chase_chewning

How would you rank these in order of priority for Fat Loss: Sleep, Diet, Exercise?

In any case, sleep comes first. Then comes diet, followed by exercise.

• Sleep - This is when your body is essentially recovering -- you are mending and creating new muscles, and your body undergoes a detoxifying cleanse of your bodily systems. Also, all your excess weight is exhaled out of your body in the form of CO2. So if you don't get complete restorative sleep, you would not be able to go through the sleep cycles that allow the rest of your body to pause and aid in the required inhalation and exhalation.

• Diet - Before you begin any diet, it's important to ensure you're not under consuming calories. Consuming fewer calories makes it difficult to lose weight in the short run and has the potential to cause long-term metabolic damage. To avoid this, you could keep a food log to keep track of your calorie consumption.

• Exercise - Exercise is an essential step in your weight loss journey. The afterburner effect of hitting the gym ensures your body and muscles are not done burning calories even after you're done exercising. Exercise also helps reduce stress levels in people.

“Chemically, when we are burning energy burning calories, burning fat, in particular, molecularly, what happens is it all breaks down and that excess weight technically, we exhale through the form of excess CO2. And if you're not getting a good quantity of sleep, imagine all of that exhalation that you're missing out on.”

What can you do or take to satisfy your hunger?

Ensure you're adequately hydrated and have the amount of fibre your body needs. If it doesn't work still, you might have to include more protein, change your macronutrient ratio, and incorporate more fats to help adjust the overall calories. Moreover, mindfulness is essential. You need to keep a check with your body and understand if it really is hungry or calorie-deficient. 

"Beyond everything I just shared, I would encourage you to insert a pause, insert a moment of stillness in asking yourself, 'Am I full? Am I still hungry?'"

How does your metabolism change with age?

Post 30, some of our hormones begin to slow down. Also, because of the increased stress, a heightened cortisol level is triggered, and that causes our body to create and hold onto more fat. Increased strength and resistance training could help combat this. It would also help to keep your sleep cycle in check.

"Quite a few of our hormones begin to just slow down [in our 30s and beyond]. The production level [of hormones] slows down, particularly testosterone, between our 30s and 40s."

Key Highlights

• When you sleep, most bodily processes other than inhalation and exhalation are on pause. Since your body exhales excess calories in the form of CO2, sleep is an essential element in your weight loss journey.

• Under consumption of calories does more damage than good, even when it comes to losing weight.

• "If you're under consuming, the body thinks that we're in a little bit of starvation." Under consuming calories in the long term also means your body will hold on to and create more fat or enlarge the fat cells that you already have.

• The body often mistakes dehydration for hunger. So if you feel hungry more often, it might help to check your water intake.

• Increased mental stress can lead to heightened cortisol levels in the body, which causes your body to hold on to or create more fat.

Episode resources:

• Get James Nestor's book Breath

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