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    Fitness & Nutrition

    The Coach Debbie Potts Show Powered by The FutureYou Method

    Debbie Potts is the host of ‘The Low Athlete Podcast’, author, speaker and coach. Transform the WHOLE you from the inside out with The WHOLESTIC Method elements. In this podcast, you will gain the knowledge how to burn fat, optimize health (mitochondria!) and improve athletic performance. If you want to be a peak performer in LIFE and SPORTS, then listen in each week to our conversations on all topics to optimize your health and longevity.

    Do you want to improve your athletic performance AND the aging process at the same time? Debbie will discuss the elements of with “The WHOLESTIC Method” program:
    1. Nutrition
    2. Exercise
    3. Sleep
    4. Stress
    5. Movement & Mobility
    6. Digestion & Gut Health (Immunity!)
    7. Hydration
    8. Happiness, Play & Gratitude

    Life is not a Race… it is a journey. Learn from Debbie’s mistakes in over training and being addicted to busyness for too many years. Now she is on a mission to help others living life as a race to avoid burn out and break down at a cellular level.

    You will learn how to become metabolically flexible fat burner, optimize your health, and improve your performance for athletics- or just the challenges of daily life! More is not better… The GOLDILOCKS Effect is real! Learn from Debbie’s mistakes, experiences and education. Stop over training, under recovering and living each day as a race.

    You will learn when you should slow down to push the ‘pause-reset’ button to re-calibrate daily! We discuss external stressors and hidden internal stressors that are impacting your ability to burn fat, performance gains and longevity.

    Men and women are different but also that we are all bio-individuals with different genetic make up, stressors and lifestyles- so there is NOT once size fits all approach to anything!

    Join the journey and transform the WHOLE you from the inside out with “The WHOLESTIC Method’ elements and Coach Debbie Potts. Debbie is committed to following her purpose, passion and mission to helping transform the WHOLE you from the inside out with “The WHOLESTIC Method”.

    Read all about Debbie’s journey in her book ‘LIFE IS NOT A RACE’ and in her ‘The WHOLESTIC Method Manual” on Amazon. Contact Debbie to learn about her “health detective” services on www.debbiepotts.net

    Debbie is a certified Kion Coach, Functional Nutritional Therapy Practitioner (NTP) and certified Functional Diagnostic Nutrition Practitioner (FDN-P) – as well as much more!

    Learn more about Debbie on www.debbiepotts.net.

    Debbie Potts
    Health Coach, Author, Speaker & Podcaster
    Host of The Low Carb Athlete Podcast
    The WHOLESTIC Method Coaching Program
    FNTP, FDN-P, NASM CPT, CHEK HLC, Kion Coach
    BURN FAT. OPTIMIZE HEALTH. IMPROVE PERFORMANCE.

    Advertise

    Copyright: © 2018 Debbie Potts

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    Latest Episodes:
    #645 Brain Health, Longevity & Nutrition with Dr. John Lewis Jun 18, 2026
    Show notes

    What if your nutrition habits today are determining your brain health, immune resilience, and how well you age decades from now?

    In this episode of The Coach Debbie Potts Show, I sit down with Dr. John E. Lewis, Ph.D.—Founder and President of Dr Lewis Nutrition®, researcher, TEDx speaker, and clinical nutrition expert—to explore how nutrition, supplementation, exercise, and lifestyle habits influence healthy aging.

    With over 30 clinical studies and more than 180 peer-reviewed publications, Dr. Lewis has spent decades researching how nutrition impacts human health, cognitive function, immune resilience, and chronic disease prevention.

    We dive into one of the most overlooked areas of nutrition science—polysaccharides—and discuss why these compounds may play an important role in brain health, immune function, cellular communication, and healthy aging.

    In This Episode We Discuss:

    • Why nutrition may be the most important behavior influencing long-term health outcomes

    • The connection between nutrition, chronic disease, inflammation, and healthy aging

    • What polysaccharides are and why they matter for brain health and immune resilience

    • The basics of dietary supplementation and how to know what you actually need

    • Why the Standard American Diet contributes to poor metabolic health and chronic disease

    • The role of exercise, movement, and lifestyle habits for longevity and healthspan

    • Dr. Lewis' personal strategies for maintaining health through nutrition, supplements, and exercise

    If you are interested in improving metabolism, protecting cognitive health, supporting immune function, and building your Future You, this episode is for you.

    Connect with Dr. John Lewis: Website: https://drlewisnutrition.com/

    Connect with Coach Debbie Potts: Website: www.debbiepotts.net and YouTube: @coachdebbiepotts

    Please subscribe, leave a review, and share this episode with someone who wants to improve their health from the inside out.

    Because healthy aging isn't accidental. It's built through the signals we create every day.

    #644 Why You're Losing Muscle After 40: Amino Acids, Muscle Protein Synthesis & Midlife Metabolism with Dr. David Minkoff Jun 11, 2026
    Show notes

    If you're training consistently, eating healthy, and still struggling with muscle loss, slower recovery, stubborn body composition changes, or feeling like your metabolism simply doesn't work like it used to… this episode is for you.

    In this deep-dive conversation, I sit down with Dr. David Minkoff, physician, endurance athlete, and founder of BodyHealth, to explore what is really happening beneath the surface as we age—and why muscle health may be one of the biggest missing pieces in longevity, metabolism, and performance.

    We discuss:

    • Why muscle loss accelerates after 40—even if you exercise consistently • What anabolic resistance is and why building muscle becomes harder with age • The difference between AMPK (survival mode) and mTOR (build mode) • What muscle protein synthesis (MPS) actually means and how to stimulate it • Why simply "eating more protein" may not solve the problem • The importance of digestion, stomach acid, and protein utilization • Why reaching the leucine threshold matters for muscle repair and growth • The science behind essential amino acids (EAAs) and recovery • How under-fueling, overtraining, poor recovery, and chronic stress can keep you stuck • Why muscle is critical for blood sugar regulation, energy, metabolism, and healthy aging

    If you're a high performer, endurance athlete, active adult, or someone navigating midlife changes and wondering why your body no longer responds the way it used to—this conversation will help connect the dots.

    Because many active adults are not undertrained. They are under-muscled. And the solution may not be working harder.

    It may be learning how to send a stronger signal.

    Resources & Next Steps

    Support muscle protein synthesis and recovery with Perfect Aminos:

    https://www.bodyhealthaffiliates.com/42D431W/3QQG7/

    Learn more about the 30-Day Muscle & Metabolism Reset:

    https://debbiepotts.net/30-day-group-program/

    Explore coaching, testing, and your personalized FutureYou Blueprint: https://www.debbiepotts.net

    Remember: You do not need more effort. You need better signals. Build muscle. Restore metabolism. Become your strongest Future You.

    Educational purposes only. Please consult your qualified healthcare practitioner before making changes to your nutrition, supplements, medications, or exercise program.

    SIGNALS Series: The Science of Healthy Aging for Endurance Athletes & High Performers Jun 10, 2026
    Show notes

    Welcome back to another Rabbit Hole Deep Dive episode of The Coach Debbie Potts Show.

    In this solo episode, Debbie explores the science behind healthy aging, metabolism, performance, recovery, resilience, and longevity for middle-aged athletes, endurance athletes, and high performers.

    Each Rabbit Hole episode is designed to connect the dots between exercise physiology, functional health, gut health, hormones, metabolism, nervous system regulation, and healthy aging so you can improve how you age from the inside out.

    In this episode you'll discover:

    • The science behind today's topic • Why it matters for performance, recovery, and healthy aging • How your body adapts to stress, exercise, nutrition, and lifestyle habits • The hidden physiological patterns that often impact middle-aged athletes and high performers • Practical takeaways to help you build a stronger, healthier Future You

    Debbie also shares how she combines PNOĒ Metabolic Testing, blood chemistry analysis, functional lab testing, genetics, symptom assessment, and lifestyle evaluation to uncover patterns and create personalized strategies for long-term health and performance.

    Remember:

    The goal is not simply to stay fit on the outside.

    The goal is to improve how you age from the inside out.

    🎥 Subscribe to the Coach Debbie Potts YouTube Channel for video episodes, metabolic health education, expert interviews, and Rabbit Hole Deep Dive discussions.

    📱 Follow Coach Debbie Potts on social media for daily education, healthy aging strategies, metabolism tips, training insights, and behind-the-scenes content:

    Instagram: @coachdebbiepotts

    Facebook: Coach Debbie Potts

    LinkedIn: Debbie Potts

    🌐 Learn more about Debbie's FutureYou Blueprint™, PNOĒ Metabolic Testing, coaching programs, and educational resources at:

    www.debbiepotts.net

    If you enjoyed this episode:

    • Subscribe to The Coach Debbie Potts Show • Follow Coach Debbie Potts on social media • Share this episode with a friend, training partner, or fellow athlete • Leave a review to help more people discover the show

    Because your Future You is built today.

    Educational purposes only. This podcast is not intended to diagnose, treat, cure, or replace individualized medical advice. Always work with your qualified healthcare practitioner regarding your specific health concerns.

    Part Three: The F.L.O.W. Foundation™ — Why Flow Determines Whether the Body Can Heal Jun 09, 2026
    Show notes

    What if fatigue, inflammation, poor recovery, hormone issues, bloating, brain fog, and "feeling stuck" are not simply about doing more…

    …but about impaired FLOW inside the body?

    In Part Three of The Terrain First Series: Flow, Signals & the Future You, Debbie Potts dives deep into the physiology behind her F.L.O.W. Foundation™ and explains why healing depends on movement, communication, oxygen delivery, drainage, and nervous system safety.

    In this episode, you'll learn:

    • What F.L.O.W. stands for:
      • Neural FLOW
      • Lymphatic FLOW
      • Oxygen FLOW
      • Waste & Bile FLOW
    • Why the nervous system controls digestion, recovery, and repair
    • How chronic stress physiology may impair stomach acid, bile flow, motility, and mitochondrial function
    • Why the lymphatic system is one of the most overlooked systems in modern health
    • The connection between oxygen delivery, nitric oxide, mitochondria, and metabolic resilience
    • Why "Drainage Before Detox" matters
    • How sluggish bile flow may contribute to hormone recirculation, inflammation, and digestive dysfunction
    • Why high performers often stay stuck in survival physiology despite "doing everything right"
    • How the body constantly asks:
      • Am I safe?
      • Can I recover?
      • Should I build or defend?

    Debbie also connects the dots between:

    • The Cell Danger Response
    • Vagal tone
    • Mitochondrial communication
    • Inflammation signaling
    • Metabolic flexibility
    • PNOĒ metabolic testing
    • Terrain First physiology
    • The FutureYou Blueprint™

    This episode is a deep dive into why the body cannot heal efficiently when information, oxygen, nutrients, hormones, immune signals, and waste cannot move through the system properly.

    Because healing is not about forcing the body.

    It's about creating the conditions where the body finally feels safe enough to repair.

    Learn more about coaching, PNOĒ metabolic testing, and The FutureYou Blueprint™ at:

    https://debbiepotts.net

    Subscribe to Coach Debbie Potts on YouTube: https://www.youtube.com/@coachdebbiepotts

    #TerrainFirst #FutureYouBlueprint #FlowFoundation #VagusNerve #Mitochondria #MetabolicHealth #FunctionalMedicine #GutHealth #HormoneHealth #PNOE #Longevity #CoachDebbiePotts #CellDangerResponse #MetabolicFlexibility #HealthyAging

    The F.L.O.W. Method Series: Oxygen Flow Jun 06, 2026
    Show notes

    Why does exercise feel harder now—even though you're still training?

    Why does recovery take longer?

    Why are you doing "all the right things" but still struggling with fatigue, muscle loss, slower metabolism, or reduced performance?

    In Part 4 of my Terrain First Series, we dive into the O in the FLOW Method:

    O = Oxygen Flow

    Because Oxygen Flow is about much more than breathing.

    It influences:

    ✓ Energy production (ATP)

    ✓ Recovery capacity

    ✓ Muscle building and repair

    ✓ Mitochondrial health

    ✓ Nervous system regulation

    ✓ Nitric oxide production

    ✓ Metabolic flexibility

    ✓ Healthy aging and resilience

    In this episode, we explore:

    • What Oxygen Flow actually means

    • Why exercise feels harder after 40

    • The connection between oxygen, mitochondria, and energy production

    • How nitric oxide affects circulation and performance

    • Why the vagus nerve influences breathing and recovery

    • Signs your Oxygen Flow may be impaired

    • Practical strategies to improve oxygen delivery, utilization, recovery, and resilience

    If you're an active adult, endurance athlete, high performer, or someone trying to improve metabolism and age stronger—not slower—this episode is for you.

    Because sometimes the problem isn't motivation.

    Sometimes the problem is physiology.

    Learn more about PNOĒ metabolic testing, coaching, and The FutureYou Blueprint:

    www.debbiepotts.net

    COMMENT BELOW:

    Have you noticed recovery getting harder as you age?

    #Metabolism #Recovery #HealthyAging #MidlifeFitness #VO2Max #Mitochondria #Hormones #Perimenopause #MenopauseFitness #PNOE #Fatigue #EnduranceAthlete #MuscleHealth #Biohacking #FutureYou

    #643 Gut Health, Lymph & Longevity After 40 with Dr. John Douillard Jun 04, 2026
    Show notes

    What if your digestion issues, low energy, and stubborn inflammation aren't because you're doing something wrong… but because your body is out of sync?

    In this episode of The Coach Debbie Potts Show, I sit down with John Douillard—Ayurvedic longevity expert, founder of LifeSpa, and author of Eat Wheat—to explore how ancient wisdom is now being validated by modern science.

    We break down how your body is designed to function when it's working with its natural rhythms—and what happens when stress, modern lifestyle habits, and over-restriction push you into survival mode.

    This is a must-listen for high performers and active adults over 40 who feel stuck despite doing all the "right" things.

    🔬 In This Episode, You'll Learn:
    • Why being "out of sync" is a root cause of midlife health struggles
    • The powerful role of the lymphatic system in detoxification, inflammation, and longevity
    • What nitric oxide is and why it's essential for oxygen delivery, circulation, and energy
    • How mouth breathing and lifestyle habits may be impacting your health
    • What it means to "bubble-wrap your diet"—and why it can backfire
    • How to rebuild gut resilience without restrictive dieting
    • The importance of circadian rhythm and seasonal eating for digestion and metabolism
    • Simple daily habits to support energy, recovery, and long-term vitality
    ⚡ Why This Episode Matters

    If you're still training hard, eating "clean," and following all the wellness advice—but not seeing results…

    It may not be about doing more.

    It's about sending your body the right signals.

    This episode connects ancient Ayurvedic principles with modern physiology to help you understand how to shift from survival mode into a state where your body can finally repair, rebuild, and thrive.

    🌐 Learn More Connect with Dr. John Douillard

    Website: https://lifespa.com/ Podcast: https://lifespa.com/podcast/ YouTube: https://www.youtube.com/user/johndouillard Instagram: https://www.instagram.com/lifespa/ Facebook: https://www.facebook.com/dr.douillard LinkedIn: https://www.linkedin.com/in/john-douillard-2074a065/ X: https://x.com/JohnDouillard TikTok: https://www.tiktok.com/@johndouillard

    Visit debbiepotts.net to learn how to build your personalized FutureYou Blueprint™ and take the next step in your health journey.

    The Terrain First Series: Flow, Signals & the Future You Part 2: The F.L.O.W. Foundation Jun 02, 2026
    Show notes

    What if healing is less about doing more… and more about restoring movement, communication, and safety inside the body?

    In Part Two of The Terrain First Series, Debbie Potts dives deep into the physiology of FLOW — not just physical movement, but the movement of oxygen, lymph, bile, blood, nutrients, waste, nerve signals, and cellular communication.

    This episode connects together:

    • The F.L.O.W. Foundation™ • Nervous system regulation & vagal tone • Lymphatic flow & drainage pathways • Bile flow & detoxification • Oxygen delivery & mitochondrial health • The Cell Danger Response theory • Why stagnant physiology creates stagnant health • Why "drainage before detox" matters • How the body shifts from survival mode into repair mode

    Debbie explains how symptoms like fatigue, brain fog, inflammation, hormone imbalance, digestive dysfunction, and poor recovery may be signs of impaired communication and survival physiology — not simply a lack of willpower.

    You'll learn why:

    • Safety before fat loss matters • Capacity before intensity matters • Energy before effort matters • The body must feel safe enough to heal

    This episode is a deep-dive "rabbit hole" conversation into the connections between the nervous system, mitochondria, microbiome, immune system, and metabolic health — and how restoring FLOW may help create the conditions for resilience, recovery, and longevity.

    Topics Discussed:

    • The Cell Danger Response

    • Terrain First Strategy

    • Vagus Nerve & Safety Signaling

    • Lymphatic Congestion

    • Bile Flow & Digestion

    • Oxygen Utilization & Mitochondria

    • Drainage Before Detox

    • Metabolic Flexibility

    • Chronic Stress & Survival Physiology

    • Functional Health Foundations for Midlife Performance & Longevity

    Learn more about coaching, functional lab testing, and PNOĒ Metabolic Testing: DebbiePotts.net

    Subscribe to The Coach Debbie Potts Show and share this episode with a friend who needs to hear that healing starts with creating safety, resilience, and flow.

    #TerrainFirst #FLOWFoundation #FutureYouBlueprint #VagusNerve #Mitochondria #FunctionalMedicine #MetabolicHealth #CellDangerResponse #LymphaticHealth #HealthyAging #Longevity #GutHealth #Hormones #MidlifeHealth #Biohacking #CoachDebbiePotts

    #642 Why High Performers Struggle With Age: Nervous System Healing with Albert Vaca May 28, 2026
    Show notes

    What if the reason you feel stuck, exhausted, or not getting results anymore… isn't because you're doing something wrong—but because your body is stuck in the wrong state?

    In this episode, I sit down with Albert Vaca to explore a powerful and often overlooked root cause for midlife performance struggles: your nervous system.

    Albert shares how his work in acupuncture and Chinese medicine focuses on giving the body the right signals to heal—something many high-performing, driven individuals miss as they age. If you're someone who has been doing all the "right" things—training hard, eating clean, staying disciplined—but still feeling tired, inflamed, or stuck… this conversation is for you.

    We dive into why endurance athletes and high achievers often experience more breakdown than breakthrough over time, and how chronic stress and nervous system dysregulation can quietly impact everything from metabolism and hormones to digestion, sleep, and recovery.

    You'll learn how your body decides whether it's in a state of survival or safety, and why that determines your ability to burn fat, build muscle, and truly thrive. Albert also breaks down how acupuncture works from a modern physiological perspective—and why it can be such a powerful tool to restore balance.

    This is a deep dive into healing from the inside out, connecting ancient wisdom with modern science in a way that makes sense for today's high-performing lifestyle.

    In this episode, we cover:

    • Why high performers often feel worse as they age despite doing everything "right"
    • The connection between the nervous system, metabolism, and recovery
    • Signs you may be stuck in chronic fight-or-flight mode
    • How acupuncture supports stress resilience, healing, and performance
    • Simple, practical ways to regulate your nervous system daily

    If your goal is to stay strong, energized, and resilient as you age—this episode will help you understand what your body has been trying to tell you.

    🎯 Learn more and start building your personalized plan: www.debbiepotts.net

    #FutureYouBlueprint #MetabolicHarmony #NervousSystemHealth

    The Terrain First Series: Flow, Signals & the Future You May 26, 2026
    Show notes

    Episode 1: Terrain First — Why Your Body Won't Heal Until It Feels Safe

    What if your symptoms are not the real problem… but the body's protective response?

    In this first episode of The Terrain First Series, Debbie Potts dives deep into one of the most important missing conversations in health, metabolism, gut healing, and longevity:

    The body must feel safe before it can fully heal.

    If you've been doing all the "right things" — eating healthy, exercising harder, fasting more, taking supplements, trying to lose weight, improve hormones, or heal your gut — yet still feel stuck, exhausted, inflamed, or overwhelmed… this episode explains WHY.

    You'll learn:

    • What "Terrain First" really means

    • Why symptoms are often communication, not failure

    • How the nervous system controls digestion, inflammation, metabolism, hormones, and recovery

    • Why chronic stress changes physiology

    • The connection between survival mode and stubborn health issues

    • Why more effort can backfire in a depleted body

    • The meaning behind:

      • Energy Before Effort

      • Safety Before Fat Loss

      • Capacity Before Intensity

    • Why healing depends on safety, signaling, and resilience

    Debbie also explains how the body constantly interprets internal and external signals through the nervous system, immune system, microbiome, hormones, and mitochondria — and why the brain prioritizes survival over repair when it perceives danger.

    This episode lays the foundation for the entire series as Debbie connects together:

    • nervous system physiology

    • vagus nerve signaling

    • inflammation

    • metabolism

    • gut-brain communication

    • mitochondrial health

    • resilience

    • and the foundational terrain required for long-term health optimization.

    If you're ready to stop fighting your body and start understanding it, this series is for you.

    Learn more about coaching, metabolic testing, functional lab analysis, and The FutureYou Blueprint™ at: https://www.debbiepotts.net

    Please share this episode, leave a review, and subscribe so you don't miss the rest of The Terrain First Series.

    The Future You is built through the signals you create today.

    #TerrainFirst #FunctionalMedicine #MetabolicHealth #VagusNerve #GutHealth #Hormones #Inflammation #Longevity #FutureYouBlueprint #CoachDebbiePotts #NervousSystem #HealthOptimization #Mitochondria #RootCause #FunctionalNutrition

    #641 Are Your Cells Starving for Oxygen? Brad Pitzele on EWOT, Red Light Therapy & Mitochondria for Energy and Healing May 21, 2026
    Show notes

    Are you doing everything "right"… but still feeling exhausted, inflamed, or stuck?

    In this episode of The Coach Debbie Potts Show, I sit down with Brad Pitzele, founder of One Thousand Roads, to explore one of the most overlooked drivers of energy, recovery, and resilience:

    Oxygen at the cellular level.

    After facing autoimmune arthritis, malignant melanoma, Lyme disease, and Bartonella, Brad found himself searching beyond conventional approaches when his health continued to decline. What he discovered is something many high performers—and especially midlife athletes—often miss:

    Your body cannot produce energy, repair tissue, or recover effectively without proper oxygen delivery and utilization.

    In this conversation, we break down the science and real-world application of Exercise With Oxygen Therapy (EWOT) and red light therapy, and how these tools can help improve mitochondrial function, reduce inflammation, and restore energy.

    We also explore how poor oxygen utilization may be contributing to fatigue, brain fog, slow recovery, and metabolic dysfunction—even when you're training, eating well, and doing all the "right" things.

    In this episode, you will learn:

    • What Exercise With Oxygen Therapy (EWOT) is and how it works
    • The connection between oxygen, mitochondria, and ATP production
    • Why fatigue and brain fog may be linked to poor oxygen utilization
    • How red light therapy supports cellular energy and recovery
    • The concept of an "oxygen deficit" and its role in chronic inflammation
    • How oxygen supports detoxification through the lungs and movement
    • Why high performers often get stuck in a "survival mode" state
    • Practical ways to begin improving oxygen delivery and recovery capacity

    Free Resource from Brad Pitzele: The Synergistic Power of EWOT & Red Light Therapy www.bradtalkshealth.com https://www.onethousandroads.com/pages/podcast

    Connect with Brad: Website: One Thousand Roads Instagram: @onethousandroadshq

    If this episode resonates with you and you are ready to stop guessing and start testing your metabolism, energy systems, and recovery capacity:

    Schedule your Discovery Call at: www.debbiepotts.net

    The Coach Debbie Potts Show is designed for high-performing individuals in midlife who want to improve metabolism, build strength, restore energy, and optimize longevity by addressing the root cause—not just the symptoms.

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