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Meditation is not about eliminating every thought or reaching a perfectly calm state. A meaningful meditation practice can help us become more aware of what is happening in our bodies and minds so that we can respond to stress, emotions, relationships, and everyday challenges with greater intention.

In Part 2 of the ANEW Insight Podcast, Dr. Supatra Tovar continues her conversation with Jeff Patterson, founder of The Yielding Warrior, meditation teacher, and martial arts instructor. Jeff introduces one of the central principles of his work: yielding. Rather than viewing yielding as weakness or giving up, he explains how learning to move with resistance can become a powerful strategy physically, mentally, and emotionally.

The conversation explores the three forms of yielding, meditation, breathwork, emotional regulation, awareness, Tai Chi, Qigong, posture, energy, and the five foundational regulations of meditative practice: body, breath, mind, energy, and spirit. Jeff also challenges the idea that successful meditation requires a completely quiet mind, explaining that noticing distraction and repeatedly returning to center is itself part of the practice.

Dr. Tovar and Jeff also discuss resistance versus allowing, how greater awareness may change the way we navigate conversations and relationships, and how meditation can become a practical tool that extends far beyond the time spent formally meditating.

You will learn about:

• What Jeff Patterson means by “yielding”
• Why yielding does not mean giving up or becoming passive
• The difference between physical, mental, and emotional yielding
• How awareness can change the way we respond during difficult conversations
• How yielding can apply to relationships, conflict, and everyday life
• The connection between meditation, breath, posture, and awareness
• The five foundational regulations of meditative practice
• Why having a distracted mind does not mean you are failing at meditation
• How returning your attention to center becomes part of the training
• How breathwork is incorporated into Tai Chi, Qigong, and meditation practices
• How Jeff approaches the relationship between body, breath, mind, energy, and spirit
• Why consistency matters when developing a meditation practice
• A simple way beginners can start practicing meditation
• How meditation can become an evolving life practice rather than another task on your to-do list

Timestamps

00:00 Welcome back and Part 2 introduction
00:30 What does “yielding” really mean?
01:00 Physical yielding and working with resistance
03:00 Meditation, awareness, and mental yielding
04:00 Using yielding in conversations and relationships
04:30 Emotional yielding and recognizing reactions earlier
06:00 How meditation develops deeper awareness
07:00 Resistance versus allowing
08:00 Breathwork and the foundations of meditative practice
09:00 Regulating the body
10:00 Understanding the role of breath
11:00 Yin and yang approaches to breathing
13:00 Regulating the mind and the myth of a perfectly quiet mind
14:00 Why distraction is part of meditation
15:00 Learning to let go
16:00 Regulating energy and spirit
17:00 Dr. Tovar on psychology, energy, and wellbeing
18:00 Jeff Patterson on energy from a Qigong perspective
19:00 Posture, breath, thoughts, and energetic states
21:00 How our surroundings can influence our experience
22:00 Exploring energy, awareness, and emotional states
24:00 How should a beginner start meditating?
25:00 Consistency, habit formation, and finding your “why”
27:00 The free Yielding Warrior meditation app
28:00 Closing thoughts

Key Topics Covered

Meditation
The art of yielding
Mindfulness
Emotional regulation
Physical yielding
Mental yielding
Emotional yielding
Resistance versus allowing
Breathwork
Tai Chi
Qigong
Mind-body awareness
Stress management
Relationships and communication
Responding instead of reacting
Meditation for beginners
Meditation and focus
Posture and awareness
The five regulations of meditation
Body, breath, mind, energy, and spirit
Consistency in meditation
Resilience
Daily meditation practice

CONNECT WITH JEFF PATTERSON

Learn more about Jeff Patterson and The Yielding Warrior:

Website:
https://www.theyieldingwarrior.com/

Free Yielding Warrior App:
https://app.theyieldingwarrior.com/

Facebook:
https://www.facebook.com/TaichiYielding/

Instagram:
https://www.instagram.com/theyieldingwarrior/

YouTube:
https://www.youtube.com/channel/UCIzitJZ8CLWysspfvgtMZbw

LinkedIn:
https://www.linkedin.com/in/jeff-patterson-b691819/

TikTok:
https://www.tiktok.com/@theyieldingwarrior

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
Deprogram Diet Culture
https://anew-insight.com

Visit the Website:
https://drsupatratovar.com

Watch More Episodes:
ANEW Insight Podcast

Watch the TEDx Talk:
Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Meditation is not about eliminating every thought or reaching a perfectly calm state. A meaningful meditation practice can help us become more aware of what is happening in our bodies and minds so that we can respond to stress, emotions, relationships, and everyday challenges with greater intention.

In Part 2 of the ANEW Insight Podcast, Dr. Supatra Tovar continues her conversation with Jeff Patterson, founder of The Yielding Warrior, meditation teacher, and martial arts instructor. Jeff introduces one of the central principles of his work: yielding. Rather than viewing yielding as weakness or giving up, he explains how learning to move with resistance can become a powerful strategy physically, mentally, and emotionally.

The conversation explores the three forms of yielding, meditation, breathwork, emotional regulation, awareness, Tai Chi, Qigong, posture, energy, and the five foundational regulations of meditative practice: body, breath, mind, energy, and spirit. Jeff also challenges the idea that successful meditation requires a completely quiet mind, explaining that noticing distraction and repeatedly returning to center is itself part of the practice.

Dr. Tovar and Jeff also discuss resistance versus allowing, how greater awareness may change the way we navigate conversations and relationships, and how meditation can become a practical tool that extends far beyond the time spent formally meditating.

You will learn about:

• What Jeff Patterson means by “yielding”
• Why yielding does not mean giving up or becoming passive
• The difference between physical, mental, and emotional yielding
• How awareness can change the way we respond during difficult conversations
• How yielding can apply to relationships, conflict, and everyday life
• The connection between meditation, breath, posture, and awareness
• The five foundational regulations of meditative practice
• Why having a distracted mind does not mean you are failing at meditation
• How returning your attention to center becomes part of the training
• How breathwork is incorporated into Tai Chi, Qigong, and meditation practices
• How Jeff approaches the relationship between body, breath, mind, energy, and spirit
• Why consistency matters when developing a meditation practice
• A simple way beginners can start practicing meditation
• How meditation can become an evolving life practice rather than another task on your to-do list

Timestamps

00:00 Welcome back and Part 2 introduction
00:30 What does “yielding” really mean?
01:00 Physical yielding and working with resistance
03:00 Meditation, awareness, and mental yielding
04:00 Using yielding in conversations and relationships
04:30 Emotional yielding and recognizing reactions earlier
06:00 How meditation develops deeper awareness
07:00 Resistance versus allowing
08:00 Breathwork and the foundations of meditative practice
09:00 Regulating the body
10:00 Understanding the role of breath
11:00 Yin and yang approaches to breathing
13:00 Regulating the mind and the myth of a perfectly quiet mind
14:00 Why distraction is part of meditation
15:00 Learning to let go
16:00 Regulating energy and spirit
17:00 Dr. Tovar on psychology, energy, and wellbeing
18:00 Jeff Patterson on energy from a Qigong perspective
19:00 Posture, breath, thoughts, and energetic states
21:00 How our surroundings can influence our experience
22:00 Exploring energy, awareness, and emotional states
24:00 How should a beginner start meditating?
25:00 Consistency, habit formation, and finding your “why”
27:00 The free Yielding Warrior meditation app
28:00 Closing thoughts

Key Topics Covered

Meditation
The art of yielding
Mindfulness
Emotional regulation
Physical yielding
Mental yielding
Emotional yielding
Resistance versus allowing
Breathwork
Tai Chi
Qigong
Mind-body awareness
Stress management
Relationships and communication
Responding instead of reacting
Meditation for beginners
Meditation and focus
Posture and awareness
The five regulations of meditation
Body, breath, mind, energy, and spirit
Consistency in meditation
Resilience
Daily meditation practice

CONNECT WITH JEFF PATTERSON

Learn more about Jeff Patterson and The Yielding Warrior:

Website:
https://www.theyieldingwarrior.com/

Free Yielding Warrior App:
https://app.theyieldingwarrior.com/

Facebook:
https://www.facebook.com/TaichiYielding/

Instagram:
https://www.instagram.com/theyieldingwarrior/

YouTube:
https://www.youtube.com/channel/UCIzitJZ8CLWysspfvgtMZbw

LinkedIn:
https://www.linkedin.com/in/jeff-patterson-b691819/

TikTok:
https://www.tiktok.com/@theyieldingwarrior

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
Deprogram Diet Culture
https://anew-insight.com

Visit the Website:
https://drsupatratovar.com

Watch More Episodes:
ANEW Insight Podcast

Watch the TEDx Talk:
Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Meditation is often thought of as simply sitting quietly for a few minutes, but a meaningful meditation practice can become much more than that. It can influence how we respond to stress, connect with our bodies, build resilience, and move through everyday life with greater awareness.

In Part 1 of the ANEW Insight Podcast, Dr. Supatra Tovar sits down with Jeff Patterson, founder of The Yielding Warrior, meditation teacher, martial arts instructor, and author. Jeff shares how a boxing coach first encouraged him to explore meditation and Tai Chi and how those practices ultimately changed not only his performance as an athlete, but the direction of his life.

The conversation explores meditation, mindfulness, flow state, mind-body connection, emotional regulation, habit formation, breathwork, and the importance of consistency. Jeff explains why meditation should be viewed as an evolving life practice and introduces his approach to ritual, active, and philosophical meditation. Dr. Tovar also shares a psychological perspective on creating sustainable habits, beginning with manageable practices, and using mindful check-ins throughout the day.

You will learn about:

• How meditation can help you respond instead of react
• How meditation may support focus, performance, and flow state
• Why consistency is essential when developing a meditation practice
• How to begin meditating without taking an all-or-nothing approach
• Why understanding your personal reason for meditating matters
• The role of meditation in developing greater mind-body awareness
• Why Jeff recommends having guidance when deepening a meditation practice
• The difference between ritual, active, and philosophical meditation
• How short mindfulness resets can be incorporated throughout the day
• How meditation can become an evolving practice rather than simply another daily task

Timestamps

00:00 Welcome and introduction to Jeff Patterson
02:00 Jeff’s journey into martial arts and meditation
05:00 How meditation changed Jeff’s approach to boxing
06:00 Meditation, athletic performance, and mind-body connection
07:00 Responding instead of reacting
07:30 Meditation and reaching a flow state
08:00 Dr. Tovar on mindfulness and the psychology of flow
09:00 Meditation as an evolving life practice
10:00 Movement, sitting meditation, breathwork, and philosophy
12:00 Where should beginners start with meditation?
13:00 Finding your reason for beginning a meditation practice
14:00 Building a stronger personal “why”
15:00 Why consistency matters
16:00 The stonecutter story and the power of repetition
18:00 Why lasting change may happen beneath the surface
19:00 The importance of guidance in meditation
20:00 Dr. Tovar on habit formation and starting small
21:00 Ritual, active, and philosophical meditation
22:00 Using short mindfulness resets throughout the day
23:00 Breath, posture, emotions, and mind-body awareness
24:00 Using meditation to regulate changing physical and emotional states
25:00 Grounding your practice in personal meaning
26:00 Closing thoughts and Part 2 preview

Key Topics Covered

Meditation
Mindfulness
Mind-body connection
Emotional regulation
Flow state
Meditation for stress
Meditation for performance
Habit formation
Breathwork
Tai Chi
Daily mindfulness practices
Resilience
Responding instead of reacting
Ritual meditation
Active meditation
Philosophical meditation

CONNECT WITH JEFF PATTERSON

Learn more about Jeff Patterson and The Yielding Warrior:

Website:
https://www.theyieldingwarrior.com/

Facebook:
https://www.facebook.com/TaichiYielding/

Instagram:
https://www.instagram.com/theyieldingwarrior/

YouTube:
https://www.youtube.com/channel/UCIzitJZ8CLWysspfvgtMZbw

LinkedIn:
https://www.linkedin.com/in/jeff-patterson-b691819/

TikTok:
https://www.tiktok.com/@theyieldingwarrior

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
Deprogram Diet Culture
https://anew-insight.com

Visit the Website:
https://drsupatratovar.com

Watch More Episodes:
ANEW Insight Podcast

Watch the TEDx Talk:
Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Meditation is often thought of as simply sitting quietly for a few minutes, but a meaningful meditation practice can become much more than that. It can influence how we respond to stress, connect with our bodies, build resilience, and move through everyday life with greater awareness.

In Part 1 of the ANEW Insight Podcast, Dr. Supatra Tovar sits down with Jeff Patterson, founder of The Yielding Warrior, meditation teacher, martial arts instructor, and author. Jeff shares how a boxing coach first encouraged him to explore meditation and Tai Chi and how those practices ultimately changed not only his performance as an athlete, but the direction of his life.

The conversation explores meditation, mindfulness, flow state, mind-body connection, emotional regulation, habit formation, breathwork, and the importance of consistency. Jeff explains why meditation should be viewed as an evolving life practice and introduces his approach to ritual, active, and philosophical meditation. Dr. Tovar also shares a psychological perspective on creating sustainable habits, beginning with manageable practices, and using mindful check-ins throughout the day.

You will learn about:

• How meditation can help you respond instead of react
• How meditation may support focus, performance, and flow state
• Why consistency is essential when developing a meditation practice
• How to begin meditating without taking an all-or-nothing approach
• Why understanding your personal reason for meditating matters
• The role of meditation in developing greater mind-body awareness
• Why Jeff recommends having guidance when deepening a meditation practice
• The difference between ritual, active, and philosophical meditation
• How short mindfulness resets can be incorporated throughout the day
• How meditation can become an evolving practice rather than simply another daily task

Timestamps

00:00 Welcome and introduction to Jeff Patterson
02:00 Jeff’s journey into martial arts and meditation
05:00 How meditation changed Jeff’s approach to boxing
06:00 Meditation, athletic performance, and mind-body connection
07:00 Responding instead of reacting
07:30 Meditation and reaching a flow state
08:00 Dr. Tovar on mindfulness and the psychology of flow
09:00 Meditation as an evolving life practice
10:00 Movement, sitting meditation, breathwork, and philosophy
12:00 Where should beginners start with meditation?
13:00 Finding your reason for beginning a meditation practice
14:00 Building a stronger personal “why”
15:00 Why consistency matters
16:00 The stonecutter story and the power of repetition
18:00 Why lasting change may happen beneath the surface
19:00 The importance of guidance in meditation
20:00 Dr. Tovar on habit formation and starting small
21:00 Ritual, active, and philosophical meditation
22:00 Using short mindfulness resets throughout the day
23:00 Breath, posture, emotions, and mind-body awareness
24:00 Using meditation to regulate changing physical and emotional states
25:00 Grounding your practice in personal meaning
26:00 Closing thoughts and Part 2 preview

Key Topics Covered

Meditation
Mindfulness
Mind-body connection
Emotional regulation
Flow state
Meditation for stress
Meditation for performance
Habit formation
Breathwork
Tai Chi
Daily mindfulness practices
Resilience
Responding instead of reacting
Ritual meditation
Active meditation
Philosophical meditation

CONNECT WITH JEFF PATTERSON

Learn more about Jeff Patterson and The Yielding Warrior:

Website:
https://www.theyieldingwarrior.com/

Facebook:
https://www.facebook.com/TaichiYielding/

Instagram:
https://www.instagram.com/theyieldingwarrior/

YouTube:
https://www.youtube.com/channel/UCIzitJZ8CLWysspfvgtMZbw

LinkedIn:
https://www.linkedin.com/in/jeff-patterson-b691819/

TikTok:
https://www.tiktok.com/@theyieldingwarrior

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
Deprogram Diet Culture
https://anew-insight.com

Visit the Website:
https://drsupatratovar.com

Watch More Episodes:
ANEW Insight Podcast

Watch the TEDx Talk:
Rethinking Your Relationship with Food in the GLP-1 Era

📄 Transcript

Dr. Supatra Tovar:
Hi, and welcome, everyone. I am so excited to have meditation teacher, martial arts instructor, and author Jeff Patterson with us today. Jeff, how are you doing?

Jeff Patterson:
I'm doing great. Thanks for having me.

Dr. Supatra Tovar:
I'm so glad to have you here. We're going to talk about all things meditation and martial arts, which is especially interesting because we haven't had anyone on the podcast who is so well-versed in the martial arts. I'm fascinated by this world.

I'm going to read a little bit about Jeff, and then we'll get right into the questions.

Jeff Patterson has spent more than 36 years practicing and teaching the meditative and martial arts. He is the founder of Northwest Fighting Arts, Portland Tai Chi Academy, and The Yielding Warrior, where he helps people develop practical tools for greater resilience, clarity, and wellbeing through meditation, breathwork, movement, and mindful living.

Drawing from decades of experience working with thousands of students around the world, Jeff developed the Yielding Warrior Method, an approach that goes beyond traditional meditation by integrating ritual, active, and philosophical practices into a personalized and sustainable daily routine.

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Creatine is often discussed as a performance supplement, but choosing the right product can be difficult amid conflicting claims, inconsistent manufacturing standards, and changing health trends.

In Part 2 of the ANEW Insight Podcast, Dr. Supatra Tovar continues her conversation with Mark Faulkner, Founder and President of Vireo Systems and inventor of CON-CRĒT Creatine HCl. They discuss supplement quality, manufacturing transparency, ingredient sourcing, and certifications such as GMP, NSF, Informed Choice, TrueShield, and SQF.

The conversation also explores creatine misconceptions, differences between creatine hydrochloride and creatine monohydrate, GLP-1 medications, nutrient adequacy, muscle preservation, brain energy, peptides, biohacking, hunger signals, and nervous-system regulation. Dr. Tovar emphasizes the importance of working with the body, honoring hunger, and supporting health through nourishment rather than control.

You will learn about:

• How to evaluate the quality of a supplement
 • Which supplement certifications consumers can look for
 • Warning signs related to sourcing and manufacturing transparency
 • The nutritional concerns associated with reduced food intake on GLP-1 medications
 • Concerns surrounding peptides and unsupported biohacking claims
 • How hunger, stress, and the nervous system affect eating and digestion
 • Why calm, social eating may support a healthier relationship with food

Timestamps

00:00 Welcome back and introduction to Part 2
 00:45 How to choose a high-quality supplement
 02:20 Good manufacturing practices and ingredient sourcing
 03:10 NSF, Informed Choice, TrueShield, and SQF certifications
 05:00 Warning signs on supplement labels
 06:00 How to investigate supplement manufacturers
 07:45 Whey protein, marketing, and supplement trends
 09:00 GLP-1 medications, nutrition, and brain fog
 10:00 Why registered dietitians are an important resource
 11:00 Hunger, nutrient needs, and reduced food intake
 12:00 Creatine, protein, exercise, and muscle preservation
 13:00 Muscle loss, aging, and long-term health
 14:00 Carbohydrates, glucose, and brain energy
 15:00 ATP production and cellular functioning
 15:30 Evaluating health claims and GLP-1 considerations
 17:30 The biggest misconceptions about creatine
 18:00 Is creatine only for men and athletes?
 18:30 Creatine hydrochloride versus creatine monohydrate
 19:00 Creatine dosage, strength, endurance, and recovery
 20:00 Bloating, water retention, and reported side effects
 20:30 Peptides, biohacking, and unsupported claims
 22:00 Why the body is not a puzzle to hack
 22:30 Hunger signals and the need for nourishment
 23:30 Stress, digestion, and nervous-system safety
 24:00 The importance of calm and social eating
 25:00 Hara hachi bu and honoring fullness
 26:00 Where to learn more about creatine research
 28:00 Closing thoughts

Key Topics Covered

Creatine benefits
 Creatine hydrochloride
 Creatine monohydrate
 Protein and carbohydrates
 Peptides and biohacking
 Hunger signals
 Mindful eating
 Nervous-system regulation

CONNECT WITH MARK FAULKNER

Learn more about Mark Faulkner and CON-CRĒT Creatine HCl:

Website:
 https://con-cret.com/

LinkedIn:
 https://www.linkedin.com/in/mark-faulkner

Instagram:
 https://www.instagram.com/concret_creatine/reels/

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
 Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
 Deprogram Diet Culture
 https://anew-insight.com

Visit the Website:
 https://drsupatratovar.com

Watch More Episodes:
 ANEW Insight Podcast

Watch the TEDx Talk:
 Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Creatine is often discussed as a performance supplement, but choosing the right product can be difficult amid conflicting claims, inconsistent manufacturing standards, and changing health trends.

In Part 2 of the ANEW Insight Podcast, Dr. Supatra Tovar continues her conversation with Mark Faulkner, Founder and President of Vireo Systems and inventor of CON-CRĒT Creatine HCl. They discuss supplement quality, manufacturing transparency, ingredient sourcing, and certifications such as GMP, NSF, Informed Choice, TrueShield, and SQF.

The conversation also explores creatine misconceptions, differences between creatine hydrochloride and creatine monohydrate, GLP-1 medications, nutrient adequacy, muscle preservation, brain energy, peptides, biohacking, hunger signals, and nervous-system regulation. Dr. Tovar emphasizes the importance of working with the body, honoring hunger, and supporting health through nourishment rather than control.

You will learn about:

• How to evaluate the quality of a supplement
 • Which supplement certifications consumers can look for
 • Warning signs related to sourcing and manufacturing transparency
 • The nutritional concerns associated with reduced food intake on GLP-1 medications
 • Concerns surrounding peptides and unsupported biohacking claims
 • How hunger, stress, and the nervous system affect eating and digestion
 • Why calm, social eating may support a healthier relationship with food

Timestamps

00:00 Welcome back and introduction to Part 2
 00:45 How to choose a high-quality supplement
 02:20 Good manufacturing practices and ingredient sourcing
 03:10 NSF, Informed Choice, TrueShield, and SQF certifications
 05:00 Warning signs on supplement labels
 06:00 How to investigate supplement manufacturers
 07:45 Whey protein, marketing, and supplement trends
 09:00 GLP-1 medications, nutrition, and brain fog
 10:00 Why registered dietitians are an important resource
 11:00 Hunger, nutrient needs, and reduced food intake
 12:00 Creatine, protein, exercise, and muscle preservation
 13:00 Muscle loss, aging, and long-term health
 14:00 Carbohydrates, glucose, and brain energy
 15:00 ATP production and cellular functioning
 15:30 Evaluating health claims and GLP-1 considerations
 17:30 The biggest misconceptions about creatine
 18:00 Is creatine only for men and athletes?
 18:30 Creatine hydrochloride versus creatine monohydrate
 19:00 Creatine dosage, strength, endurance, and recovery
 20:00 Bloating, water retention, and reported side effects
 20:30 Peptides, biohacking, and unsupported claims
 22:00 Why the body is not a puzzle to hack
 22:30 Hunger signals and the need for nourishment
 23:30 Stress, digestion, and nervous-system safety
 24:00 The importance of calm and social eating
 25:00 Hara hachi bu and honoring fullness
 26:00 Where to learn more about creatine research
 28:00 Closing thoughts

Key Topics Covered

Creatine benefits
 Creatine hydrochloride
 Creatine monohydrate
 Protein and carbohydrates
 Peptides and biohacking
 Hunger signals
 Mindful eating
 Nervous-system regulation

CONNECT WITH MARK FAULKNER

Learn more about Mark Faulkner and CON-CRĒT Creatine HCl:

Website:
 https://con-cret.com/

LinkedIn:
 https://www.linkedin.com/in/mark-faulkner

Instagram:
 https://www.instagram.com/concret_creatine/reels/

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
 Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
 Deprogram Diet Culture
 https://anew-insight.com

Visit the Website:
 https://drsupatratovar.com

Watch More Episodes:
 ANEW Insight Podcast

Watch the TEDx Talk:
 Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Creatine is often associated with bodybuilding and athletic performance, but the conversation is expanding. Researchers and health professionals are also examining creatine in relation to cellular energy, brain health, cognitive performance, recovery, healthy aging, and overall wellness.

In Part 1 of this ANEW Insight Podcast conversation, Dr. Supatra Tovar speaks with Mark Faulkner, Founder and President of Vireo Systems and inventor of CON-CRĒT Creatine HCl. Mark’s background includes co-founding a forensic toxicology laboratory involved in the NFL’s steroid-testing program and working with Olympic and NCAA athletes.

Together, Dr. Tovar and Mark explore how creatine works in the body, why it has traditionally been associated with muscle performance, and why it is now receiving more attention for its possible relationship with brain energy and cognition.

Mark explains creatine’s role in recycling ATP, the energy source used by cells throughout the body. The discussion examines why this process matters for the muscles, heart, brain, recovery, and everyday cellular functioning.

The conversation also addresses important questions about obtaining creatine through food, plant-based diets, vegetarian populations, and the longevity seen in Blue Zones. Dr. Tovar challenges broad supplementation claims by discussing communities such as Okinawa and Loma Linda, where many people live long, healthy lives while consuming little meat.

You will learn about:

• How creatine supports cellular energy
 • Why creatine is about more than building muscle
 • The relationship between creatine, ATP, and physical performance
 • Why creatine is being studied for brain health and cognitive functioning
 • Food sources of creatine and potential dietary limitations
 • Creatine considerations for vegetarians and vegans
 • Blue Zones, plant-based diets, and healthy aging
 • Emerging research involving menopause, brain fog, and mental energy

Timestamps

00:00 Welcome and introduction to Mark Faulkner
 00:55 Mark’s background in toxicology, athletics, and creatine research
 02:00 How the conversation about creatine has evolved
 03:25 Why supplement creatine instead of obtaining it through food?
 05:15 How creatine recycles ATP and supports cellular energy
 06:30 Creatine, brain energy, cognition, and brain fog
 07:45 Blue Zones, plant-based diets, and longevity
 11:50 Emerging research on creatine and mental performance
 13:00 Creatine research involving menopausal women
 14:20 Traumatic brain injuries, concussions, and brain protection research
 16:25 Questions about the menopause study population
 18:00 Okinawa, menopause symptoms, soy, and nutrition
 19:00 Why Mark began studying creatine hydrochloride
 20:00 Creatine monohydrate, absorption, and reported side effects
 22:00 The accidental discovery of creatine hydrochloride
 23:20 Solubility, dosing, and creatine HCl development
 24:05 Creatine monohydrate versus creatine HCl research
 25:20 Future medical research and science-backed supplementation
 26:00 Closing and preview of Part 2

Key Topics Covered

Creatine benefits
 Creatine and brain health
 Creatine for cognitive performance
 Cellular energy and ATP
 Creatine and healthy aging
 Creatine for women
 Menopause and brain fog
 Creatine supplementation
 Creatine food sources

About Mark Faulkner

Mark Faulkner is the Founder and President of Vireo Systems and the inventor behind CON-CRĒT Creatine HCl. His work has focused on developing performance and recovery solutions while advancing research into creatine’s potential applications beyond athletic performance.

 CONNECT WITH MARK FAULKNER

Learn more about Mark Faulkner and CON-CRET Creatine HCl:

Website: https://con-cret.com/

 LinkedIn: https://www.linkedin.com/in/mark-faulkner

 Instagram: https://www.instagram.com/concret_creatine/reels/

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
 Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
 Deprogram Diet Culture
 https://anew-insight.com

Visit the Website:
 https://drsupatratovar.com

Watch More Episodes:
 ANEW Insight Podcast

Watch the TEDx Talk:
 Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Creatine is often associated with bodybuilding and athletic performance, but the conversation is expanding. Researchers and health professionals are also examining creatine in relation to cellular energy, brain health, cognitive performance, recovery, healthy aging, and overall wellness.

In Part 1 of this ANEW Insight Podcast conversation, Dr. Supatra Tovar speaks with Mark Faulkner, Founder and President of Vireo Systems and inventor of CON-CRĒT Creatine HCl. Mark’s background includes co-founding a forensic toxicology laboratory involved in the NFL’s steroid-testing program and working with Olympic and NCAA athletes.

Together, Dr. Tovar and Mark explore how creatine works in the body, why it has traditionally been associated with muscle performance, and why it is now receiving more attention for its possible relationship with brain energy and cognition.

Mark explains creatine’s role in recycling ATP, the energy source used by cells throughout the body. The discussion examines why this process matters for the muscles, heart, brain, recovery, and everyday cellular functioning.

The conversation also addresses important questions about obtaining creatine through food, plant-based diets, vegetarian populations, and the longevity seen in Blue Zones. Dr. Tovar challenges broad supplementation claims by discussing communities such as Okinawa and Loma Linda, where many people live long, healthy lives while consuming little meat.

You will learn about:

• How creatine supports cellular energy
 • Why creatine is about more than building muscle
 • The relationship between creatine, ATP, and physical performance
 • Why creatine is being studied for brain health and cognitive functioning
 • Food sources of creatine and potential dietary limitations
 • Creatine considerations for vegetarians and vegans
 • Blue Zones, plant-based diets, and healthy aging
 • Emerging research involving menopause, brain fog, and mental energy

Timestamps

00:00 Welcome and introduction to Mark Faulkner
 00:55 Mark’s background in toxicology, athletics, and creatine research
 02:00 How the conversation about creatine has evolved
 03:25 Why supplement creatine instead of obtaining it through food?
 05:15 How creatine recycles ATP and supports cellular energy
 06:30 Creatine, brain energy, cognition, and brain fog
 07:45 Blue Zones, plant-based diets, and longevity
 11:50 Emerging research on creatine and mental performance
 13:00 Creatine research involving menopausal women
 14:20 Traumatic brain injuries, concussions, and brain protection research
 16:25 Questions about the menopause study population
 18:00 Okinawa, menopause symptoms, soy, and nutrition
 19:00 Why Mark began studying creatine hydrochloride
 20:00 Creatine monohydrate, absorption, and reported side effects
 22:00 The accidental discovery of creatine hydrochloride
 23:20 Solubility, dosing, and creatine HCl development
 24:05 Creatine monohydrate versus creatine HCl research
 25:20 Future medical research and science-backed supplementation
 26:00 Closing and preview of Part 2

Key Topics Covered

Creatine benefits
 Creatine and brain health
 Creatine for cognitive performance
 Cellular energy and ATP
 Creatine and healthy aging
 Creatine for women
 Menopause and brain fog
 Creatine supplementation
 Creatine food sources

About Mark Faulkner

Mark Faulkner is the Founder and President of Vireo Systems and the inventor behind CON-CRĒT Creatine HCl. His work has focused on developing performance and recovery solutions while advancing research into creatine’s potential applications beyond athletic performance.

 CONNECT WITH MARK FAULKNER

Learn more about Mark Faulkner and CON-CRET Creatine HCl:

Website: https://con-cret.com/

 LinkedIn: https://www.linkedin.com/in/mark-faulkner

 Instagram: https://www.instagram.com/concret_creatine/reels/

Connect With Dr. Supatra Tovar

Follow Dr. Supatra Tovar on Instagram, Facebook, LinkedIn, Threads, and TikTok:

@drsupatratovar

Continue Your Journey

Book:
 Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

Course:
 Deprogram Diet Culture
 https://anew-insight.com

Visit the Website:
 https://drsupatratovar.com

Watch More Episodes:
 ANEW Insight Podcast

Watch the TEDx Talk:
 Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Fitness after 50 is not about punishing workouts or trying to turn back the clock. It is about building strength, improving energy, supporting longevity, and creating habits that help you feel confident and resilient at every stage of life.

In this episode of the ANEW Insight Podcast, Dr. Supatra Tovar continues her conversation with fitness expert, healthy-aging advocate, author, and Pursue Your Spark founder Heike Yates. Together, they explore how women can build a more sustainable relationship with fitness, health, and their changing bodies during midlife.

The conversation examines body dissatisfaction, all-or-nothing thinking, unrealistic fitness goals, caregiving pressures, people-pleasing, and the importance of setting boundaries. Dr. Tovar and Heike also discuss how nervous system regulation, breathing, Pilates, and mindful movement can help women reconnect with their bodies and choose exercise that genuinely feels supportive.

You will learn how to:

• Build strength and confidence after 50
 • Move beyond all-or-nothing fitness thinking
 • Create sustainable health and exercise habits
 • Set boundaries without unnecessary guilt
 • Ask for help instead of doing everything alone
 • Rebuild trust with your body after years of dieting
 • Use breathing and nervous system regulation during exercise
 • Choose movement based on how it feels, not how it looks
 • Become your own best health and fitness expert

Timestamps

00:00 Welcome back and midlife identity shifts
 00:58 When women feel betrayed by their changing bodies
 01:39 Choosing one manageable fitness goal
 02:50 Appreciating what your body can do
 03:25 GLP-1 medications, nourishment, and muscle health
 05:00 Shifting away from body criticism
 05:55 Breaking the all-or-nothing fitness cycle
 06:43 Are your health goals actually your own?
 07:50 The pressure on women to do everything
 08:42 Sustainable habits for work, family, and health
 09:31 People-pleasing, caregiving, and perfectionism
 10:03 Letting go, delegating, and saying no
 11:00 Why putting yourself last is not sustainable
 11:50 Self-care, boundaries, and valuing yourself
 13:00 Setting boundaries while caring for aging parents
 14:00 Recognizing what you need without guilt
 15:00 Setting emotional boundaries with family
 15:45 Listening to anger, exhaustion, and depletion
 16:38 Creating sustainable limits with family
 17:22 Asking your community for help
 18:00 How dieting disconnects you from your body
 19:00 Using what you already know about health
 20:00 Adapting past fitness lessons to your current body
 21:00 Why body awareness begins with the nervous system
 22:00 Hearing the body’s kinder, more supportive voice
 23:00 Choosing exercise based on what feels right
 24:00 Following joy instead of forcing workouts
 24:18 Breathwork, Pilates, and emotional release
 25:00 Using breath to regulate during exercise
 26:00 Becoming your own best expert
 26:20 Where to connect with Heike Yates
 27:00 Closing thoughts

The timestamps follow the episode’s progression from midlife body image and sustainable habits to boundaries, body trust, nervous system regulation, and mindful exercise.

Key Topics Covered

 Fitness after 50
 Healthy aging
 Strength training for women
 Midlife fitness and health
 Body image and self-acceptance
 People-pleasing and caregiving
 Nervous system regulation
 Pilates and breathwork
 Mindful movement
 Body trust
 Confidence and resilience

Connect With Heike Yates

Website: https://heikeyates.com

YouTube: https://www.youtube.com/heikeyates

Instagram: https://www.instagram.com/heikeyates/

LinkedIn: https://www.linkedin.com/in/heike-yates

Podcast: https://podcasts.apple.com/us/podcast/pursue-your-spark-midlife-fitness-mindset-for-women/id1231586317

Connect With Dr. Supatra Tovar

Continue Your Journey
 📘 Book: Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

🎓 Course: Deprogram Diet Culture
 https://anew-insight.com

🌐 Visit the Website
 https://drsupatratovar.com

🎥 Watch More Episodes
 ANEW Insight Podcast

🎤 Watch the TEDx Talk
 Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Send us Fan Mail

Fitness after 50 is not about punishing workouts or trying to turn back the clock. It is about building strength, improving energy, supporting longevity, and creating habits that help you feel confident and resilient at every stage of life.

In this episode of the ANEW Insight Podcast, Dr. Supatra Tovar continues her conversation with fitness expert, healthy-aging advocate, author, and Pursue Your Spark founder Heike Yates. Together, they explore how women can build a more sustainable relationship with fitness, health, and their changing bodies during midlife.

The conversation examines body dissatisfaction, all-or-nothing thinking, unrealistic fitness goals, caregiving pressures, people-pleasing, and the importance of setting boundaries. Dr. Tovar and Heike also discuss how nervous system regulation, breathing, Pilates, and mindful movement can help women reconnect with their bodies and choose exercise that genuinely feels supportive.

You will learn how to:

• Build strength and confidence after 50
 • Move beyond all-or-nothing fitness thinking
 • Create sustainable health and exercise habits
 • Set boundaries without unnecessary guilt
 • Ask for help instead of doing everything alone
 • Rebuild trust with your body after years of dieting
 • Use breathing and nervous system regulation during exercise
 • Choose movement based on how it feels, not how it looks
 • Become your own best health and fitness expert

Timestamps

00:00 Welcome back and midlife identity shifts
 00:58 When women feel betrayed by their changing bodies
 01:39 Choosing one manageable fitness goal
 02:50 Appreciating what your body can do
 03:25 GLP-1 medications, nourishment, and muscle health
 05:00 Shifting away from body criticism
 05:55 Breaking the all-or-nothing fitness cycle
 06:43 Are your health goals actually your own?
 07:50 The pressure on women to do everything
 08:42 Sustainable habits for work, family, and health
 09:31 People-pleasing, caregiving, and perfectionism
 10:03 Letting go, delegating, and saying no
 11:00 Why putting yourself last is not sustainable
 11:50 Self-care, boundaries, and valuing yourself
 13:00 Setting boundaries while caring for aging parents
 14:00 Recognizing what you need without guilt
 15:00 Setting emotional boundaries with family
 15:45 Listening to anger, exhaustion, and depletion
 16:38 Creating sustainable limits with family
 17:22 Asking your community for help
 18:00 How dieting disconnects you from your body
 19:00 Using what you already know about health
 20:00 Adapting past fitness lessons to your current body
 21:00 Why body awareness begins with the nervous system
 22:00 Hearing the body’s kinder, more supportive voice
 23:00 Choosing exercise based on what feels right
 24:00 Following joy instead of forcing workouts
 24:18 Breathwork, Pilates, and emotional release
 25:00 Using breath to regulate during exercise
 26:00 Becoming your own best expert
 26:20 Where to connect with Heike Yates
 27:00 Closing thoughts

The timestamps follow the episode’s progression from midlife body image and sustainable habits to boundaries, body trust, nervous system regulation, and mindful exercise.

Key Topics Covered

 Fitness after 50
 Healthy aging
 Strength training for women
 Midlife fitness and health
 Body image and self-acceptance
 People-pleasing and caregiving
 Nervous system regulation
 Pilates and breathwork
 Mindful movement
 Body trust
 Confidence and resilience

Connect With Heike Yates

Website: https://heikeyates.com

YouTube: https://www.youtube.com/heikeyates

Instagram: https://www.instagram.com/heikeyates/

LinkedIn: https://www.linkedin.com/in/heike-yates

Podcast: https://podcasts.apple.com/us/podcast/pursue-your-spark-midlife-fitness-mindset-for-women/id1231586317

Connect With Dr. Supatra Tovar

Continue Your Journey
 📘 Book: Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life

🎓 Course: Deprogram Diet Culture
 https://anew-insight.com

🌐 Visit the Website
 https://drsupatratovar.com

🎥 Watch More Episodes
 ANEW Insight Podcast

🎤 Watch the TEDx Talk
 Rethinking Your Relationship with Food in the GLP-1 Era

Listen on: Apple Podcasts   Spotify

Support the show

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!