Lay Bare, Level Up Welcome to Ego Killer: we’re peeling back another layer of the human soul & condition with you as my muses and inspiration every few days. allow my 20 years as a coach to provide you actionable & repeatable positive habit and behavior change in life & fitness. call it ego dissolution! ego prevents us from looking at the professional and physical badass women and men we truly want to live day to day as, who we really are - fully optimized/truly realized. Basically - monologues about people you meet and see in the gym. (Rate&Review ⭐⭐⭐⭐⭐ EARN the free EBOOK - ”What We don’t know about Nutrition”)
Episodes
Monday Jun 03, 2024
Monday Jun 03, 2024
Sustain0 your drive even after achieving success in this episode of TGIM!
We delve into the motivation paradox, exploring how accomplishments can lead to complacency and decreased motivation. Choosing your goals and path are as "simple" as deciding on behind intrinsic vs. extrinsic motivation will be your driving force as you get practical tips for setting new goals, fostering continuous growth, and overcoming setbacks.
Insights from Daniel H. Pink's "Drive" offer valuable strategies to keep you motivated on your journey. Don't miss out on transforming your success into sustained momentum!
"Drive" by Daniel H. Pink explores the shift from traditional motivation strategies centered around external rewards (extrinsic motivation) to more sustainable and effective forms of internal drive (intrinsic motivation). Pink argues that the old "carrot-and-stick" approach is outdated, especially for modern, creative, and cognitive tasks. Instead, he presents a new framework for motivation built on three fundamental elements: autonomy, mastery, and purpose.
- Autonomy: The desire to direct our own lives. Pink suggests that people are more motivated when they have control over how they do their work.
- Mastery: The urge to get better at something that matters. This involves continuous learning and improving skills.
- Purpose: The yearning to do what we do in the service of something larger than ourselves. Connecting our actions to a greater cause can significantly enhance motivation.
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Monday May 13, 2024
Monday May 13, 2024
Nutrition tribalism sounds like what you think of when you think about a tribe - like minded survivalists grubbing on a fresh hunt, noshing a rooted meal around Mother Nature's air fryer - the runaway embers hurt more here though. What do you think?
Nutrition is science and science doesn't really care fro tribe but people need tribes to survive at times theses days.
Ever feel like diet advice is more about joining a team than finding what works for you? In this episode, we tackle the world of Nutrition Tribalism and explore why adopting a Flexible Diet can be a game-changer. From the science of Individualized Nutrition to practical tips on avoiding rigid Diet Identity, we break down how to make nutrition work for your unique needs. Tune in as we challenge the popular diet tribes and highlight the benefits of a personalized, adaptable approach to eating. Whether you're curious about the latest in Personalized Nutrition or looking to break away from strict dietary rules, this episode is your guide to Nutritional Flexibility for better health and well-being.
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#NutritionTribalism, #FlexibleDiet, #PersonalizedNutrition, #DietIdentity, #IndividualizedNutrition, #HealthyEating, #DietFlexibility, #NutritionalWellness, #BalancedDiet, #ModernNutrition
Thursday May 09, 2024
Thursday May 09, 2024
I breakdown probably the more absurd diets that I know people tried to be down for: the Carnivor diet. And am motivated by Dr. Paul Saladino himself via @MorePlatesMoreDates which had him give YOU THE GAME: long term ketosis is probably all bad for your health. 00:00 - Introduction to the Carnivore Diet and Paul Saladino’s admission. 02:12 - Health implications and unsustainability of long-term ketosis. 04:24 - The importance of blood sugar and the risks of low glucose levels. 06:36 - The role of fruits and vegetables in a balanced diet. 08:48 - Cultural eating habits and their impact on dietary choices. 11:00 - Dr. Saladino’s personal experience and health challenges. 13:12 - The impact of long-term ketosis on testosterone and sleep. 15:24 - The importance of electrolyte balance and nutrient intake. 17:36 - Critique of the simplicity of the carnivore diet. 19:48 - Paul Saladino’s dietary adjustments and inclusion of carbs. 22:00 - The misconceptions around ketosis and appetite control. 24:12 - Final thoughts on balanced nutrition and expert advice. And sure there's markers to suggest otherwise, we KNOW the more robust truth especially for high performers across the board. Hard pass. Now, if you have weight loss goals that are short term or love fasting, there's a different viewpoint there. But that's not most of you. Let's break it down! 🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵 SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/ Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) ******* 🔶https://egokillershow.com CONDITIONING for COMPETITION | Strength Training Digital Program! 🔷https://coachjohanncscs.com/product/c... FOLLOW on Insta: 🔶🔶 / johannunderdogtrains 🤝Hire Me: https://lnk.bio/CoachJohannCSCS #CarnivoreDiet #PaulSaladino #DietTrends #HealthAndNutrition #SustainableDiet #LongTermHealth #NutrientDeficiency #DietReview #AllMeatDiet #ExpertOpinions
Monday May 06, 2024
Monday May 06, 2024
A change of pace - let's talk a look at a trend - the trend of sticking around really really long. Athletes are sticking around much longer and there are ways YOU too can extend your physicality through their means. First you just gotta DECIDE you want to be here for longer!
Let's deep dive into the reasons why today's athletes are extending their competitive years beyond expectations. From the transformative power of mindset and mental resilience to the cutting-edge strategies in nutrition, recovery, and strength conditioning, these factors combine to revolutionize athlete longevity. This episode is a must-listen for anyone fascinated by the blend of science, technology, and sheer willpower that defines modern sports.
Tune in to learn how today’s athletes manage to stay at the top of their game for longer than ever before.
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#AthleteLongevity
#SportsScience
#PeakPerformance
#MentalToughness
#NutritionInSports
#RecoveryTechniques
#StrengthConditioning
#EliteAthletes
#AgeDefyingAthletes
#ProfessionalSports
Monday Apr 29, 2024
Monday Apr 29, 2024
Because of some olden quote, I'M supposed to do stuff that SCARES me each day?? Really? Well, in this exploration of how the right kind of stress, known as eustress, we learn how it can propel you towards your peak performance, and how mismanaging it can lead you into the perilous grips of burnout. In this episode, we dive into the science and psychology of stress management, uncovering how athletes, top executives, and high performers harness the power of eustress to achieve incredible feats.
What You'll Discover:
- Understanding Eustress vs. Distress: Learn the critical differences between positive and negative stress and how each impacts your body and mind.
- The Science of Stress: We break down how your body responds to stress, the biochemical changes involved, and why these matter.
- Optimal Stress Ratios: Discover the ideal balance between high-intensity stress and recovery, and how to apply these principles to your daily routines whether you’re at the gym, in the office, or at home.
- Real-Life Applications: Hear from experts and everyday individuals who have mastered the art of stress management, transforming potential burnout into a blueprint for success.
- Practical Tips for Stress Management: Equip yourself with actionable strategies to manage stress, recognize signs of overload, and effectively toggle between exertion and recovery.
Join Us: Tune into this profound discussion that not only demystifies the dynamics of stress but also provides you with tools to turn stress into your ally. Whether you’re looking to boost your productivity, enhance your athletic performance, or simply improve your daily wellness, understanding the dual faces of stress is your first step towards mastery.
Perfect for athletes, professionals, and anyone in between, this episode is your guide to not just surviving, but thriving in the high-pressure demands of modern life.
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#StressManagement
#PeakPerformance
#Eustress
#AvoidBurnout
#MentalHealthAwareness
#PerformancePsychology
#WellnessTips
#HealthyLiving
#FitnessMotivation
#LifeHacks
Monday Apr 22, 2024
Monday Apr 22, 2024
Microexpressions are the tiny ticks from the subconscious reminding you to reveal your true feelings - to drop the mask of discomfort! Fighters know about this all too well.
In this episode, we unravel the science behind body language and its profound impact on competitive sports. Learn how elite athletes leverage their understanding of non-verbal cues to outsmart opponents, anticipate moves, and control the game beyond physical abilities. Whether you're a professional athlete, coach, or sports aficionado, the skills discussed here will elevate your understanding of human dynamics and give you an edge in your field.
We'll dive into:
- The Art of Reading Opponents: Uncover how small facial expressions can reveal an opponent's next move before it happens. Perfect for fighters, chess players, and competitive athletes who want to stay one step ahead.
- Enhancing Team Dynamics: Discover how coaches and team leaders use body language to foster unity, detect stress, and enhance team performance.
- Real-World Applications: Hear from sports professionals who have integrated Navarro’s techniques into their training, seeing tangible results in performance and team cohesion.
"Mastering the Game" isn’t just about sports. It’s about transforming how you interact in everyday life, from negotiating deals to understanding loved ones. Don’t miss this opportunity to turn every interaction into a winning play.
#BodyLanguage
#NonVerbalCues
#JoeNavarro
#SportsPsychology
#CompetitiveEdge
#AthleteTraining
#MentalGame
#CommunicationSkills
#LeadershipSkills
#MasterTheGame
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Monday Apr 15, 2024
Monday Apr 15, 2024
We already knew eating quality food make you feel great, and conversely that eating like trash makes you feel like... trash. What we might not know however that the gut brain axis, where your foods DIRECTLY impact your mood and immunity is like a secondary nervous system. Probably worth considering every time we make the brilliant decisions to eat quality foods and the immediately gratifying decisions to eat like trash pandas.
Specific Health Benefits of Probiotics and Prebiotics:
-
Digestive Health:
- Probiotics: Regular consumption of probiotics can help manage symptoms of irritable bowel syndrome (IBS), including bloating, constipation, and diarrhea. For instance, strains such as Lactobacillus rhamnosus and Bifidobacterium lactis are shown to improve intestinal health and bowel regularity.
- Prebiotics: Foods rich in prebiotics like garlic and onions support the growth of beneficial bacteria, which enhance gut barrier function and can reduce the risk of gastroenteritis and infections.
-
Mental Health - Depression and Anxiety:
- Gut-Brain Axis: Both probiotic and prebiotic foods can affect the gut-brain axis, a critical pathway that mediates the impact of gut health on mental health. For example, the fermentation of prebiotics like inulin from chicory root can produce short-chain fatty acids (SCFAs) that possess anti-inflammatory properties, reducing systemic inflammation that is often linked with depression.
- Clinical Evidence: Studies suggest that certain probiotics (often referred to as "psychobiotics") can produce and deliver neuroactive substances like serotonin and dopamine, which act on the brain to improve mood and cognitive function. A meta-analysis has shown that patients who consumed probiotics saw a statistically significant improvement in depression symptoms.
-
Immune System Enhancement:
- Probiotics: They can enhance immune function by increasing the production of immune cells like macrophages and lymphocytes. Regular consumption of fermented dairy products has been linked with reduced severity and duration of respiratory infections.
- Prebiotics: By supporting the growth of good bacteria, prebiotics help compete against pathogenic bacteria, enhancing immune response. Foods like bananas and leeks that are high in prebiotics can thus help bolster your body’s defenses against common pathogens.
-
Weight Management and Metabolism:
- Influence on Obesity: Research has indicated that the microbiota composition influenced by diet can affect the body’s metabolism and fat storage. For example, a diet high in prebiotic fibers can help manage body weight and improve metabolic health by enhancing feelings of fullness and reducing inflammation.
- Probiotic Intervention: Some studies suggest that probiotics can influence hormone levels that regulate appetite and fat storage, such as leptin and ghrelin, potentially helping to prevent obesity.
Integrating Probiotics and Prebiotics into Your Diet:
- Daily Intake Recommendations: While specific doses can vary, incorporating a variety of these foods into your daily meals can provide a sustained source of support for gut and overall health.
- Practical Tips: Include a probiotic yogurt or kefir at breakfast, add garlic or onions to your cooked meals, snack on bananas or apples, and choose whole grains like barley and oats as part of your meals.
By understanding and leveraging the specific benefits of probiotics and prebiotics, you can consciously tailor your diet to not only support general health but also address specific conditions and improve your mental and physical well-being.
- #GutBrainConnection
- #MentalHealth
- #NutritionPodcast
- #BrainHealth
- #HealthyEating
- #Psychobiotics
- #MoodFood
- #MentalClarity
- #DietAndWellness
- #Probiotics
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Monday Apr 08, 2024
Monday Apr 08, 2024
Nature organizes into ecosystems where even the smallest organism plays a vital role. Transfer this mentality to some of your work colleagues and teammates and often we forget and how quickly we deny the lazy have loyalty. Nature teaches us so much more. Let's call it symbiotic motivation.
1. Mutualism
In a mutualistic relationship, both species benefit from the interaction. This type of symbiosis is essential for many ecosystems because it enables different species to access resources or services that they might not be able to obtain on their own. Examples include:
Pollinators and Flowers: Bees, birds, and other pollinators feed on the nectar of flowers, while the flowers benefit from the pollination process that helps them reproduce.
Gut Flora and Humans: Humans provide a habitat and nutrition for certain bacteria in their gut, and in return, these bacteria help digest food, produce vitamins, and protect against harmful pathogens.
2. Commensalism
In commensalistic relationships, one species benefits while the other is neither helped nor harmed. These relationships often involve one organism using another for transportation or housing. Examples include:
Remoras and Sharks: Remoras attach to sharks and feed on the leftovers from the shark's meals. The shark is not affected by this arrangement.
Epiphytic Plants and Trees: Epiphytic plants, such as certain orchids and ferns, grow on the branches or trunks of trees to access sunlight and air without harming the host tree.
3. Parasitism
Parasitism is a relationship where one organism, the parasite, benefits at the expense of the other, the host. Parasites may cause disease or even death in the host organism, but they often evolve to coexist without killing the host. Examples include:
Ticks on Mammals: Ticks feed on the blood of mammals, which can lead to irritation, allergic reactions, and the transmission of diseases like Lyme disease to the host.
Tapeworms in Intestines: Tapeworms live in the intestines of larger animals, including humans, absorbing nutrients directly from the host's diet.
The Hidden Life of Trees" by Peter Wohlleben and "Braiding Sweetgrass" by Robin Wall Kimmerer
Theme 1: The Community over the Individual
Theme 2: Reciprocity with Nature
Theme 3: Learning from the Least
Thursday Apr 04, 2024
Thursday Apr 04, 2024
Carb loading isn;t complex but instead an older school idea - deplete, REplete then compete. Over the years, people have offered that, if you eat 50 grams per day, and fixate on ketones, you will turn your body into burning fat for energy. But going keto just isn't gonna be the quick fix I need and that I tell my hundreds of trainees and here's why.
Explore the science behind glycogen stores, the impact of dietary choices on endurance and energy levels, and why the keto diet provokes such strong opinions in the fitness community. Join us as we dissect myths, share personal experiences, and offer evidence-based insights into achieving your health and fitness goals.
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00:00 - Introduction to the masterclass on the nuances of carb loading and a personal critique of the keto diet.
02:30 - Deep dive into carb loading: the mechanics, the purpose, and the specific phases including depletion, loading, and super compensation.
05:00 - Transitioning from discussing carb loading to the complexities and utility of the ketogenic diet, highlighting the difference in energy utilization.
07:30 - Critical analysis of the ketogenic diet from a personal perspective, touching on societal trends and the rise of diet fads.
10:00 - Examination of glycogen's role in energy provision within the liver and muscles, illustrated with an analogy to currency and its usage.
12:30 - Expanding on the skepticism surrounding the ketogenic diet, referencing authoritative sources and questioning the historical absence of keto advocacy.
15:00 - Concluding thoughts on the comparison between carb loading and ketogenic strategies for optimal performance, and a call to action for audience engagement on the topic.
🌟 What You'll Learn:
The science of carb loading and its benefits for athletes
A critical look at the keto diet and its implications for long-term health
Strategies for optimizing your diet for endurance and performance
Personal anecdotes and experiences with carb restriction and fat adaptation
Expert opinions on sustainable dietary practices for active lifestyles
💡 Whether you're considering a dietary change or simply looking to expand your nutritional knowledge, this masterclass offers valuable insights into making informed choices for your health and performance. Let's navigate the complexities of nutrition together and discover what works best for your body and goals.
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#CarbLoading #KetoDiet #NutritionScience #AthleticPerformance #DietaryChoices #HealthAndFitness #Masterclass #PerformanceNutrition #EnduranceTraining #SustainableDieting
Monday Apr 01, 2024
Monday Apr 01, 2024
The rise and history of biohacking are deeply intertwined with broader cultural and technological shifts that have occurred over the past few decades. Today, biohacking represents a multifaceted movement that encompasses a diverse array of practices aimed at optimizing human performance, health, and well-being. Here's an overview of its evolution and how it pertains to contemporary society:
Origins and Evolution
Early Foundations: The roots of biohacking can be traced back to the DIY biology movement of the early 2000s, where amateur biologists and enthusiasts began experimenting with biological processes outside traditional laboratory environments. This movement was driven by a desire to democratize science and make biological research more accessible to non-professionals.
Technological Advancements: The advent of new technologies, particularly in genomics and biotechnology, has played a crucial role in the evolution of biohacking. Tools that were once only available in professional labs became more affordable and accessible, enabling biohackers to explore genetic editing, synthetic biology, and other advanced practices.
Silicon Valley and the Quantified Self Movement: In the late 2000s and early 2010s, the concept of biohacking gained significant momentum in Silicon Valley and among tech enthusiasts. Influenced by the quantified self movement, which focuses on using technology to track and improve various aspects of one's life, biohackers began to apply a similar approach to biology. Wearables, mobile health apps, and personal data tracking became tools for individuals aiming to optimize their physical and cognitive performance.
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