This is the third coaching episode with Brenda after she was on the program for 2 weeks. She lost 7 pounds in the first 14 days, and during her second week had some motivation and mindset issues that we discuss.
This is episode 2 of my 1 on 1 coaching with Dwayne, a professional football player in the arena indoor football league looking to improve his overall health and fitness as well as to lose weight before the start of his football season camp in March. In his first 18 days, he lost 8 pounds (he lost 7 pounds in his first week, gained 4 pounds back in the second week, and lost 5 pounds in the third week, after implementing some of the things we discussed after week 2). It is very normal for our weight to go up and down when trying to lose weight. It’s all about making healthy choices and making sure to prioritize a healthy lifestyle as much as possible. Also, this is why I don’t solely focus on weight when assessing a person’s progress. I look at waist size, improved cardiovascular fitness, energy levels, and many other areas. Dwayne is doing more cardio exercise than ever, has significantly improved energy levels, and is recovering far faster from his workouts than in the past, despite exercising more.
This is Episode 2 with Brenda of my 1 on 1 coaching sessions. Brenda had a spectacular week 1, losing 5 pounds in her first week and changing her unhealthy habits and lifestyle to healthy ones. On this episode, we discuss what she changed, what went well, and challenges she faced in her first week.
Brenda, nearly 70 years old, is a former client of mine that had spectacular results following my program. However, eventually she fell of the wagon and recently reached out to me (3 years later) and wanted to start following my program again with my help. This is the first episode with her, and we will podcast future coaching sessions with her.
This is a new segment of my 1 on 1 coaching sessions, with Brenda (episode 1). Brenda, nearly 70 years old, is a former client of mine that had spectacular results following my program. However, eventually she fell of the wagon and recently reached out to me (3 years later) and wanted to start following my program again with my help. This is the first episode with her, and we will podcast future coaching sessions with her.
In this episode are 2 coaching sessions with Dwayne, a professional football player looking to improve his overall health and lose weight before the start of his football season camp in March. This podcast includes 2 things - a summary of Dwayne’s first week following the JVB program, and a recording of my initial session with Dwayne. We will podcast coaching sessions with Dwayne over the next few months that will discuss how he is going vs. his goals.
On this podcast, we chat with 2 professional athletes, a Center in the Indoor Football League (IFL) a Quarterback in the American Arena League (AAL). Both have aspirations to make it to the NFL someday, and both want to be as healthy as possible and to “maximize the science of their body”. We discuss how they train, sleep, eat, exercise, along with a few other topics.
On this episode, we discuss the habits of centenarians from Dan Buettner’s book called “The Blue Zone Solution”, or those who live to 100 or longer as well as "blue zones", places around the world where people live the longest. We can learn a lot from healthy people! We've attached a link below to a super interesting article about consistent food themes for those that live to be 100. We encourage you to read the article and self reflect upon the things you do and don't do. Broadly, some consistent themes for people that live to be 100 and/or in blue zones are:
1. Ensure that your diet is 90% to 100% plant-based. - Beans, greens, sweet potatoes, whole grains, fruits, nuts and seeds dominate Blue Zone meals all year long. Olive oil is also a staple.
2. Retreat from meat. On average, Blue Zone residents eat about two ounces or less of meat about five times per month (usually as a celebratory food, a small side, or as a way to flavor dishes).
3. Go easy on fish. in most Blue Zones, people ate small amounts of fish, fewer than three ounces up to three times weekly.
4. Eat a daily dose of beans. Beans reign supreme in Blue Zones and are the cornerstone of every longevity diet in the world. Most centenarians eat at least four times as many beans as Americans do on average — at least a half cup per day. And so should you. Why? Beans are packed with more nutrients per gram than any other food on Earth
5. Slash sugar. Blue Zone communities eat sugar intentionally, not by habit or accident. They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar — no more than seven teaspoons a day.
6. Snack on nuts. Eat two handfuls of nuts per day (preferably raw, without oil). A handful weighs about two ounces, the average amount that Blue Zone centenarians consume
7. Sour on bread. If you can, strive to eat only sourdough or 100% whole wheat bread. Most commercially available breads start with bleached white flour, which metabolizes quickly into sugar and spikes insulin levels.
8. Drink mostly water. With very few exceptions, people in Blue Zones drink only coffee, tea, water and wine. If possible, strive to avoid soft drinks, including diet soda.
9. Go whole. We found that most centenarians traditionally eat whole foods. These are foods made from single ingredient — raw, cooked, ground or fermented — and are not highly processed. They eat raw fruits and vegetables
On this episode, we discuss your VO2 Max. Why it is important and How To Measure/Interpret Your VO2 Max Number. Some experts correlate a poor VO2 max number to higher mortality (shorter life), and find the VO2 Max number as valuable (if not more valuable) than cholesterol and/or blood pressure readings for assessing overall health and long term mortality. If your VO2 Max number is poor, time to add in consistent, regular exercise to get the number up!
We discuss my recent health scare. A gallbladder tumor
A discussion about my health scare, an organ removed, and a life perspective change, all in 2 weeks (during a pandemic)
A discussion about preventative health and proactively managing your health
Is it better to do something or nothing regarding your health? A discussion about medical nihilism
A discussion about getting a colonoscopy when you reach the age your doctor tells you to do so, without procrastination
On this podcast, we discuss rationalization and how it can be healthy as well as detrimental to our health, and we provide some examples of rationalizations we typically see.