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 

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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

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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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Studies show that, when performing any given task, we’re giving our attention to that task only half the time. Yet, as our guest explains, this is by design.

Because we are overwhelmed with information (i.e. senses) every time we make a decision, our brains pay attention to be able to home in on the most important information we need at that particular moment.

Listen in as Dr. Amisha Jha does a deep dive into the nature of attention and the three factors that contribute to (and deplete) our “attentional gas tank”. She explains how to cultivate a peak mind through mindfulness practices, and even shares the 12-minute daily exercise anybody can do to embody the same state of mindfulness as that of special operators in the military.

Dr. Amishi Jha is a professor of psychology at the University of Miami and the author of Peak Mind. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Her TED Talk, “How to Tame Your Wandering Mind”, has garnered over five million views.

Follow Dr. Jha @amishipjha

Follow Chase @chase_chewning

Key Highlights

• How do our brains select the right information when sifting through the overabundance of data that comes to us every time we make a decision?

• Dr. Jha describes the three factors that influence our attention.

• Dr. Jha explains why mood can be both a positive and a negative contributor to your “attentional gas tank”.

• How does mindfulness meditation improve attention and even extend our lifespan?

• How does cultivating our own peak mind help others cultivate theirs?

Powerful Quotes by Dr. Amishi Jha

Drowning out [the noise around us] is literally the opposite of enhancing.

There’s nobody else’s mind that we can control [but our own]. If you’re able to embody an okay-ness with whatever else is occurring—somebody else’s distress; somebody else’s pain or anger—if you are the mountain that is there to witness it and to hold it, that is going to have a ripple in the world.

There’s nothing extraordinary about a mindful state. It’s the most fundamentally ordinary aspect of our existence. [...] And the fact that it’s so ordinary and not mystical is its power.

Episode resources:

• Get Amishi's book Peak Mind: Find Your Focus and Own Your Attention in 12 Minutes Per Day

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

• Watch her Ted Talk with over 5 million views "How to tame your wandering mind"

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In this solo episode, Chase gives his thoughts on ketamine-assisted psychotherapy and his own life-changing sessions as Field Trip Health.

It was through the various studies conducted through Field Trip Health that Chase was truly exposed to the world of ketamine and its enhancing benefits to the psychotherapeutic process.

What was especially impactful for him was learning about the almost curative effects of psychedelic-assisted psychotherapy on servicemembers suffering from PTSD, severe anxiety, and depression.

After sifting through the research as well as hearing from the actual healthcare professionals working at Field Trip Health, Chase came to the conclusion that psychedelic-assisted psychotherapy is the future of healthcare as a whole, considering the trajectory of your life is largely downstream from your mental health.

Listen in as Chase offers his advice to those who, like himself, are exploring the world of psychedelic-assisted psychotherapy and why he believes so strongly in leaning into what feels right on your unique wellness journey.

He reflects back on his two, incredibly profound ketamine sessions at Field Trip Health, and how those two sessions gave Chase “years of [therapy] work in about an hour.”

Follow Chase @chase_chewning

Key Highlights

• What are the potential positive impacts of psychedelic-assisted psychotherapy on your mental health?

• Chase explains why he believes psychedelic-assisted psychotherapy is the future of healthcare.

• Chase says a final goodbye to his father during his two ketamine-assisted psychotherapy sessions at Field Trip Health.

Powerful Quotes by Chase

The Department of Veterans Affairs [talk] about how they are seeing such incredible results from soldiers, sailors, airmen, Marines, servicemembers—getting their lives back in such an incredible way by undergoing psychedelic-assisted psychotherapy, [...] near-curing PTSD, severe anxiety, depression—things that are literally giving people their quality of life back.

Going into deep work on your mental and emotional health, you have to have a level of trust. Because if you don’t, consciously and subconsciously you’re going to go in with your guard up in a big, big way, and that kind of defeats the purpose, so to speak.

This type of work—psychedelic-assisted psychotherapy—in my opinion, is the tip of the spear. It is the future of mental health and, in a big way, the future of healthcare in general.

Episode resources:

• Read How to Change Your Mind by Michael Pollan

• Learn more about Field Trip Health

• Listen to episode 513 about Chase's first psilocybin micro dose protocol

• Save 20% on your entire first purchase from Legion Athletics with code EVERFORWARD

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Do you ever wonder why we exist here on planet Earth?

With all the pressure and messaging from society and religion to be a certain way, have nice things, make more money, and reach a certain status, it’s often hard for us to realize the essence of being human, which is that our worth and power lie within us. 

Best-selling author of Holy Sh!t We're Alive: Now What? Doug Cartwright has learned that “if you’re using something external to solve an internal problem, you’re never going to get fulfilled.” 

The truth is, you’re worthy of infinite love, peace, and joy just because you’re alive. Your worth is not dependent on anything but your existence. That’s kind of a relief, isn’t it? Though getting to a place where you’re living a deep, rich, meaningful life isn’t an easy journey, it’s a journey worth embarking on.

So… Holy Shit, We’re Alive… Now What?

Follow Doug @doug_cartwright

Follow Chase @chase_chewning

Key Highlights

• Doug gives insight into his spiritual journey, including his Ayahuasca experience. 

• What it’s like to grow up as a Mormon, the time Doug broke the rules, and how he felt after he left Mormonism.

• Chase and Doug’s similar experiences with death, grief, gratitude, and losing their fathers.

• Doug speaks on his relationship with wealth, social status, and self-worth, along with his overwhelming exploration into plant medicine and psychedelics.

Powerful Quotes by Doug Cartwright

I’m trying to foster a sense of gratitude and depth of the human experience so that we can move into kind of a deeper appreciation for our lives and being on the planet.

Our lives are all based on stories we tell ourselves.

The whole spectrum of feeling your emotions is what really makes being human so special.

Episode resouces:

• Stealing Fire by Steve Kotler & Jamie Wheal

• Holy Sh!t We're Alive: Now What? by Doug Cartwright

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Behind the curtain, our gut is responsible for putting our body into working order. As it breaks down the foods we eat, our gut absorbs nutrients that support our body’s functions — from energy production to hormone balance, skin health to mental health, and even toxin and waste elimination.

The vast majority of our immune system is made up in our gut, so shouldn't' we be treating it better? Dr. Michael Haley, DC of Haley Nutrition is a gut health expert here today to give you some surprisingly simple ways to improve your gut microbiome, boost your immune system, and even how to remedy other chronic illnesses and disease through superfoods such as aloe vera.

Follow Chase on Instagram @chase_chewning

Episode resources:

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Ronan Levy is a pioneer in the therapeutic psychedelics industry. He is the Founder and Executive Chairman of Field Trip Health. With centres opening across North America, Field Trip Health helps people to heal and heighten their engagement with the world via the healing modality of psychedelics.

“There’s doubt about it. We are in a psychedelic renaissance,” says Ronan, referring to the recent dramatic realignment of mainstream views around traditional medicine. Calling it “a massive change in the global zeitgeist”, this paradigm shift goes beyond health and wellness, reflecting a change in how we view emotions and even spirituality.

Contributing heavily to this revolution is the mental health crisis that had already been on the rise for years but was further aggravated by the pandemic for the past year-and-a-half.

Citing “significant humanitarian and economic implications”, Ronan says that “depression and anxiety disorders are going to become the leading global burden of disease, meaning they will cost the global economy more than any other disease out there, primarily from lost productivity.”

With these realities in mind, Ronan dives deep into the history, science, and psychological and pro-social benefits of psychedelic-assisted therapy.

He speaks on the common, decades-long misconceptions surrounding this subject, and the groundbreaking research done on ketamine and psilocybin that, if rediscovered in the world of conventional medicine, may become a key factor in eradicating not just the current mental health crisis, but many of the social and environmental ills we face today as well.

Follow Field Trip Health @fieldtriphealth

Follow Chase @chase_chewning

Key Highlights

• What is the state of the psychedelics world in late-2021?

• What exactly does science say about psychedelic-assisted therapy?

• How can psilocybin potentially help someone experience love on a deeper level, and what are its other physiological and psychological benefits?

• Could the embracing of psychedelics be just another passing trend?

Powerful Quotes by Ronan Levy

Psychedelics open people up to healing; but, the healing really comes from pairing [psychedelics] with therapy.

We are in a psychedelic renaissance. There’s no doubt about it.

There is wonder all around us. There is enough to keep your mind satisfied and engaged in the one-foot area surrounding you if you really open yourself up to it.

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Nina Mullen is the Co-Founder of Hilma. The brand was launched in 2019 with three products, each of which covers its own unique category: 1) An immune support blend; 2) An upset stomach relief for occasional heartburn, antacid, and digestion; and 3) A head tension relief.

With more and more research emerging around the long-term risks associated with traditional over-the-counter brands, says Nina, “we’re at a specific moment where mainstream consumers are more aware of the risks and just want to find holistic solutions.”

She adds that not only naturopathic doctors, but even conventional medical professionals are starting to take notice of these disconcerting trends associated with Big Pharma.

Natural, clean label products have taken center-stage in virtually every consumer category, from consumables, beauty, household cleaners, and personal care. However, the medicine cabinet continues to be stuck in the past with most being stocked with the usual OTC legacy brands like Airborne, Emergen-C, or Tums.

Hilma aims to disrupt this area by introducing preventative, long-term, and all-natural herbal options for everyday health needs to the mainstream consumer.

Follow Hilma @hilma_co

Follow Chase @chase_chewning

Key Highlights

• Nina speaks on Hilma’s overarching goal to change mainstream consumer preferences when it comes to what goes into the typical medicine cabinet.

• How is Hilma educating the public and providing natural remedies for immunity, digestive health, and head tension?

• What exactly does “herbal” mean, what should consumers be aware of (and steer clear of) when searching for a good herbal product?

• Nina reflects on the road to founding Hilma alongside her partners Lily and Hilary.

Powerful Quotes by Nina Mullen

We’re at a specific moment where mainstream consumers are more aware of the risks [of Big Pharma medications] and just want to find holistic solutions. And by “holistic” I mean solutions that obviously work in the moment, but really help set your body up for the future and actually get to the root issue rather than going with a band-aid fix.

Unfortunately, immune health is not one thing. There is not one silver bullet that is going to solve your immune system, boost your immune system. Your immune system is physically an integrated system that is a series of aspects of your body. It’s not one organ.

Herbal medicine is really ahead of its time in terms of its integrated approach to settling your stomach and dealing with gut health issues.

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Our outer world is a direct reflection of our inner world, and optimal health is all about adopting the right habits that support those two worlds. It all starts with the self-awareness and openness to change embodied in Ayurvedic medicine.

It’s a healing system which teaches us that change is an intrinsic quality in nature, and so why shouldn’t we see that reality of continuous change in ourselves? In other words, Ayurveda teaches us to turn to nature for wisdom on how we, as human beings, should discern what’s best for our life.

When we experience symptoms of any kind, whether internally or externally, it is an indicator that we are not in harmony with the world around us, or with ourselves. From how we’ve been eating and sleeping to how we’ve been managing our relationships and career—all of these things either support or weaken our health.

Listen in and learn how we can adopt the principles of Ayurveda to take full control over our life and achieve optimal health.

Dr. Avanti is an internationally recognized speaker and thought leader in Ayurveda. She works with women (and men) who are ready to take back their health and replenish their mental, physical, and emotional energy so they can live a vibrant life filled with more joy, meaning and purpose.

Follow Dr. Singh @avantikumarsingh

Follow Chase @chase_chewning

Key Highlights

• Dr. Singh explains how our outer world is a direct reflection of our inner world.

• It’s easy enough to notice our own physical or external issues, but not as much when it comes to the internal. What signs should we be looking out for to help us recognize that our inner world is not in optimal alignment?

• How can Ayurvedic medicine better help us understand and become proactive with what’s happening inside of us?

• What are some of the most common seemingly small daily habits that are, in fact, detrimental to our health?

Powerful Quotes by Dr. Avanti Kumar Singh

Self-awareness is the first step when it comes to health, wellness, and healing.

Ayurveda comes down to the central idea of staying in harmony with nature. When we are in harmony with nature, we will have optimal health and a vibrant life.

Like increases like and opposites reduce.

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Trevor Blattner is the founder of Redefining the Top 1%. He promotes the concept of Shepherd Leadership—a modern form of leadership that encourages leaders of all sorts to guide, support, and uplift their people.

Shepherd Leadership is an enlightened approach that Trevor developed over 20 years of research, coaching, and expertise. It is a model that breaks free of the antiquated and regressive top-down style of leadership that has been seen for years as the only standard of leadership worth adopting.

From leading in the corporate and military world to leading in our day-to-day lives, Trevor does a deep dive into the qualities that exemplify the best leaders in the modern world.

These qualities include embracing radical responsibility, recognizing and optimizing your higher self, managing your ego and embracing authentic humility, strategically designing your reality, committing to mastery, being still and know, and adopting a growth mindset.

Key Highlights

• Why do newer generations no longer respond to traditional top-down leadership—and what can we replace it with?

• Is leadership innate, and do we each have a “limit” on our potential leadership capacity?

• Trever describes the leader versus follower dynamic and why we still have a responsibility to lead even if we’re not being assigned the title “leader”.

• Trevor explains why humility is the most important quality for leaders to embody.

Powerful Quotes by Trevor Blattner

Humility, self-awareness, and the ability to have compassion for those people in your team are some of the most important parts of being a leader in the modern era.

Even if we are a “follower” in our given role, I don’t know that we’re off-the-hook in terms of our responsibility to still lead because leading ourselves is where the rubber meets the road anyway.

One of, if not the most, important skill as a leader is to recognize your own weaknesses and fill those gaps.

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