REST | EAT | MOVE - TopPodcast.com

Latest Episodes:

225. What You Need to Know About Cholesterol Aug 28, 2024

Show notes

Join Chris in this insightful episode of the Rest Eat Move podcast as he dives deep into the world of cholesterol. With so much misinformation out there, Chris aims to set the record straight and provide listeners with the crucial knowledge needed to take control of their health. Whether you're confused about your recent blood test results or just looking to understand cholesterol better, this episode is packed with valuable information and tips.

Key Points:

Introduction to the importance of cholesterol and its role in the body.
Common misconceptions about high and low cholesterol levels.
The significance of the cholesterol to HDL ratio and triglyceride to HDL ratio.
Real-life examples and simple calculations to determine your cholesterol profile.
The dangers of misinformation and the prevalence of statin medications.
Why balance, and not just low cholesterol, is vital for health.
Tips on lifestyle changes to improve cholesterol levels naturally.
The role of diet, rest, and exercise in maintaining a healthy cholesterol profile.
Encouraging proactive conversations with healthcare practitioners.
The benefits of omega-3 fatty acids, vitamin C, and other superfoods.
Practical steps for those currently on statin medications.

This Episode Answers:

What are the two most important numbers in a cholesterol profile?
Why is cholesterol essential for optimal health?
How can you naturally improve your cholesterol levels?
What tests should you ask your doctor for to better understand your risk?
Why is balance more important than just having low cholesterol?

Resources Mentioned:

Latest book: REST EAT MOVE
Blog: "Don't be Afraid of the Big Bad Wolf - Cholesterol"
Downloadable handout: "Know Your Numbers"
Foods and supplements recommended for better cholesterol balance.

Connect with Us:

Visit our website for more information and resources: ontargetliving.com
Follow us on social media for updates and health tips.
Have questions? Reach out to us directly!

224. Health Literacy: You Don't Know What You Don't Know Aug 21, 2024

Show notes

In this episode of REST EAT MOVE, hosts Matt and Chris dive deep into the concept of "You don't know what you don't know" and its implications for health and medical literacy. They explore how a lack of knowledge can lead to misunderstandings and potential health issues, offering real-life examples and personal stories. Matt & Chris emphasize the importance of being well-prepared and educated when consulting with healthcare practitioners, discuss the significance of curiosity and asking questions, and share practical tips for improving health outcomes. From overcoming resistance to change to prioritizing self-care, this episode is packed with insights to help listeners take charge of their health and well-being.

Show Notes:

Introduction
Matt introduces the episode and the new chocolate almond butter nutrition bars.
Highlights new packaging and additional resources on the podcast's website.
Main Discussion: Health and Medical Literacy
Explanation of "You don't know what you don't know."
Real-life examples demonstrating the importance of health literacy.
The impact of misunderstandings on health, such as the example about statin medication.
Personal Stories and Experiences
Chris shares his journey of discovering the root cause of his hamstring issues through physical therapy.
Matt talks about the correlation between job dissatisfaction, financial and personal stress, and health.
The Power of Curiosity and Questioning
Emphasis on the need to be curious and ask questions to improve health outcomes.
Importance of confidence, self-awareness, and challenging limiting beliefs.
Behavior Change and Overcoming Resistance
Discussion on the necessity for behavior change and how it can be challenging.
Stories of overcoming fear, resistance to change, and the concept of taking small steps towards improvement.
Comparisons to financial discipline and getting uncomfortable for positive outcomes.
Practical Tips and Recommendations
Importance of scheduling self-care activities like massages.
Benefits of evaluating lifestyle, seeking specialist advice, and examining diet and health.
Coaching listeners to better prepare for healthcare appointments.
Conclusion
Emphasizing mental, physical, and emotional well-being.
Encouraging listeners to try new experiences and embrace opportunities for well-being.
Final thoughts on the significance of curiosity, belief systems, and listening to the body for health improvement.

Join Matt and Chris for this awesome episode filled with actionable insights to help you take charge of your health and well-being.

223. Testosterone 101: What Men and Women Need to Know Aug 14, 2024

Show notes

In this episode of the REST EAT MOVE Podcast, we dive deep into the world of testosterone, uncovering its vital role for both men and women.

You'll explore what testosterone is, why it's essential, and how it impacts your overall health and vitality. From understanding how lifestyle choices affect your levels to practical tips on naturally boosting testosterone without hormone replacement therapy, this episode is packed with valuable insights.

Join Chris as he breaks down complex scientific concepts into easy-to-understand information that can help you take control of your hormonal health.

Introduction:

Welcome back to the Podcast.
Announcement of a new solo segment focusing on individual health topics.
Today's topic: Testosterone.

Understanding Testosterone:

Explanation of what testosterone is and its role as a hormone.
Introduction to the concept of the "vitality test."

Significance of Testosterone:

Testosterone's impact on energy, mood, sex drive, and overall well-being.
The importance of monitoring testosterone levels for both men and women.

Symptoms and Causes of Low Testosterone:

Common symptoms: low sex drive, erectile dysfunction, increased belly fat, fatigue, etc.
Lifestyle factors that contribute to low testosterone levels.

Testing and Baselines:

How to get your testosterone levels tested.
Ideal testosterone ranges for men and women.
The significance of cholesterol, DHEA, and other precursors in testosterone production.

Natural Ways to Improve Testosterone Levels:

Stress management techniques.
Importance of sleep and how it affects hormone production.
Dietary changes and the role of omega-3 fatty acids, selenium, and zinc.
Benefits of strength training.
Risks associated with certain medications, specifically statins.

Practical Advice:

Step-by-step guide to better manage stress.
Tips for improving sleep quality.
Nutritional recommendations for supporting testosterone production.
Exercise routines to enhance testosterone naturally.

Wrap-Up:

Encouragement to get your "Know Your Numbers" handout and test your levels.
Upcoming episodes and what to look forward to next.

Call to Action:

Share the podcast, rate it 5 stars, and engage with our community.
Visit the website for resources and downloads.

222. Fail Forward: Turning Health Mistakes Into Success Aug 07, 2024

Show notes

In this episode of the Rest, Eat, Move Podcast, we dive into the importance of mistakes in our health and fitness journey. Hosts Matt and Chris share their personal missteps—from botched golf swings to protein powder mishaps—and discuss how these experiences have led to greater insights and healthier habits. Tune in to hear about the valuable lessons they've learned, the funny stories they’ve accumulated, and the principles they now live by to avoid catastrophic blunders. Whether you're struggling with diet, exercise, or lifestyle changes, this episode will inspire you to embrace your mistakes as stepping stones toward success. So go ahead, fail forward with us!

221. Wake Up Call: The Dark Side of Energy Drinks Jul 31, 2024

Show notes

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of energy drinks, uncovering the hidden dangers lurking behind the flashy marketing and vibrant cans. From high doses of caffeine and thermogenic compounds to their impact on gut health and mental well-being, energy drinks pose a significant risk to both short-term energy levels and long-term health. Tune in as we explore healthier alternatives and provide practical advice for maintaining peak energy naturally.

220. Cardio Part 2: Elevate Your Fitness Game Jul 24, 2024

Show notes

In this episode, "Cardio Part 2: Elevate Your Fitness Game," Matt and Chris dive deeper into the essentials of cardiovascular health. Building on the foundation laid in their previous episode, they explore advanced concepts such as lung function, VO2 max, and the critical role of diaphragmatic breathing. With practical tips and compelling insights, they aim to help listeners enhance their cardio routines, improve overall fitness, and understand the interconnectedness of cardiovascular health, lung function, and stress management.

Episode Highlights:

Introduction and Recap:
Quick recap of Cardio Part 1
Importance of understanding and improving cardiovascular health
Deep Dive into Lung Function:
Explanation of lung function and its significance
Discussion on tidal volume and how lung capacity decreases with age
Practical advice on improving lung function through nasal and diaphragmatic breathing
Understanding VO2 Max:
What is VO2 max and why it’s a key indicator of longevity
Simple ways to measure and improve your VO2 max
Breathing Techniques:
Why the number of breaths per minute matters
Tips on reducing breath frequency for better cardiovascular health
Cardio and the Nervous System:
Connection between breath and the sympathetic and parasympathetic nervous systems
Impact of stress on cardiovascular health and how proper breathing can help manage it
Practical Tips for Everyday Cardio:
Recommended activities: walking, mini trampoline, light calisthenics
Importance of posture and alignment in cardio exercises
How to balance intensity and duration for best results
Self-Awareness and Monitoring:

Key metrics to track: resting heart rate, breaths per minute, blood pressure
Encouraging listeners to be mindful and proactive about their cardiovascular health

Listener Challenge:

Measure your breaths per minute and resting heart rate, and share your results with the hosts for personalized feedback and accountability.

Key Takeaway:

Stay proactive about your cardiovascular health. Regularly engage in activities you enjoy, track your vital signs, and implement small changes to see significant improvements in your overall fitness and well-being.

Contact Information:

Email: info@ontargetliving.com
Website: On Target Living

Social Media:

Tune in next week as Matt and Chris discuss their 89-day training plan and how you can apply these insights to your own fitness journey.

219. The Science of Staying Fit: Cardio and Beyond Jul 17, 2024

Show notes

Join Matt and Chris as they unlock the secrets to cardiovascular health and its crucial role in longevity. From the fundamentals of stroke volume and ejection fraction to the predictive power of VO2 max, this episode offers a comprehensive look at why cardio matters more than ever. You'll also hear practical tips for improving your cardio health and learn how to balance strength training for optimal results.

Key Topics Covered:

Introduction to Cardiovascular Health:

What is cardiac output?
Understanding stroke volume and ejection fraction.
The significance of resting heart rate.

VO2 Max and Longevity:

How VO2 max predicts life expectancy.
Practical ways to measure and improve your VO2 max.

Debunking Cardio Myths:

The common misconceptions about cardio and weight loss.
Why a balanced approach to aerobic and anaerobic exercise is key.

Wearables and Fitness Metrics:

How to use devices like the Oura Ring and Whoop Strap effectively.
The importance of listening to your body alongside tech metrics.

Real-Life Applications:

Case studies and client experiences.
Practical advice for integrating more cardio into your routine.

Wrap-Up and Next Steps:

Preview of Part 2: Practical steps to improve your cardio and longevity.

Actionable Takeaways:

Know your numbers: Resting heart rate, VO2 max, and more.
Balance your workouts with a mix of cardio and strength training.
Use technology wisely but trust your body's signals.
Aim to improve your heart rate variability and overall fitness for long-term health benefits.

Connect with Us:

Share your thoughts and questions for future episodes.
Follow us on social media for more fitness tips and discussions.
Don’t forget to share this episode if you found it valuable!

Tune in next week for Part 2, where we'll dive into practical strategies for enhancing your cardio fitness and living a healthier, longer life.

218. Mid-Year Fitness Periodization: Refocus and Rejuvenate Jul 10, 2024

Show notes

Feeling stuck in your fitness routine? In this solo episode, Matt dives into periodization - a smart way to shake things up and refocus your goals for the second half of the year.

Coming off the summer holidays, it's easy to lose steam. That's why Matt breaks down his personal 90-day plan, split into three key phases: endurance, strength, and power. It's a practical approach to keep your workouts fresh and effective.

Along the way, Matt shares some product updates (hello, spirulina chlorella fans!) and gives a sneak peek at an upcoming food bar.

Drawing from his own experiences, Matt offers down-to-earth advice on adapting your routine and tracking progress. It's not about perfection - it's about finding what works for you.

Episode Breakdown:

0:00 - Intro and quick updates 1:18 - Periodization explained 4:08 - The 90-day plan overview 4:58 - Breaking down each training phase 11:25 - Tips for adapting and monitoring progress 15:02 - Wrapping up with final thoughts

Whether you're looking to reset your fitness goals or just curious about trying something new, this episode has some solid ideas to consider. Give it a listen and see what resonates with you.

217. How to Eat Smart: Protein, Inflammation, and Gut Health Explained Jun 26, 2024

Show notes

Ready to revolutionize your relationship with food?

In this episode of Rest Eat Move, Chris and Matt uncover the real power of nutrition, far beyond the latest fad diets. They debunk protein myths, explore the gut-brain connection, and reveal the surprising benefits of live foods like spirulina and chlorella.

Get ready for a fresh perspective on:

The protein paradox: Why more protein isn't always the answer and how to find your optimal balance.
Gut health & inflammation: Discover the link between your gut microbiome, mental health, and the foods you eat.
Long-term health strategies: Learn how to make sustainable choices that nourish your body and mind for life.
Live foods for vibrant living: Explore the power of superfoods like spirulina and chlorella to fuel your body and boost your energy.

Plus, get a sneak peek at exciting upcoming projects from On Target Living!

216. Discover the Magic of Omega 3s: You Need These in Your Life Jun 19, 2024

Show notes

Omega-3s: The Unsung Heroes of Your Health (And How to Get More!)

Do you ever wonder why omega-3 fatty acids get so much hype in the health world?