Chasing Energy

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1. Jeff’s Book
   1. https://www.amazon.com/Rise-Fight-Love-Repeat-Morning/dp/B08FP9P4J5/ref=sr_1_1?crid=18M5MGJKTF5BG&keywords=Jeff+wickersham&qid=1662036300&sprefix=jeff+wickersham%2Caps%2C77&sr=8-1

1. Jeff’s Mission
2. Redirecting the effort of ‘The Hedonic Treadmill’ towards improvement
3. Defining your morning mantra
   1. Rise Fight Love Repeat
4. Fall in love with the process, not the results
   1. Navy Seals - Earn your your trident….. every day
5. Be Cautious of self talk / language
6. Accountibility. Consistency, Energy
7. You are 9x more likely to achieve a goal you have written down.
8. Using words like “Always and Never”
9. The 4 Minute Mile

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1. Art’s webpage
   1. https://www.arttrapotsis.com/
2. Art’s Linked in profile
   1. https://www.linkedin.com/in/arttrapotsis/
3. “The everyday athlete”
4. The origin of “Keep it tight” - People who managed to balance family, health and career.
5. Why you should call yourself an Athlete
6. The importance of having @ least 1 event on your calendar
7. How do you make time?
8. Signs that you are overdoing it.
   1. 
      
9. Earning and leveraging Social Capital
10. Win / win solutions for active parents
    1. Always assume your partner needs the same amount of time as you ‘train’
    2. …Be creative …Don’t default to canceling or missing a workout
    3. Come home ready to ‘give back’
11. Aligning your ‘Zone 2’ efforts with your training season
12. The career impact of managing one’s health
13. Companies who encourage exercise
    1. Patagonia
    2. Strava
14. I ramble about how I struggled with a ‘sit still’ work culture

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1. Dr.Paynter’s website
   1. https://www.migrainemastery.org/
2. Youtube Channel
   1. https://www.youtube.com/c/MigraineMasteryAMigraineFreeLife/featured
3. What % of population is affected by Migraines?
   1. Specific to US vs other nations?
4. Migraine vs headache
   1. Chronic - Frequency 
   2. Generally not treated by over the counter 
5. 90% Success rate in reducing migraines
   1. 6 - 12 months
   2. Group work and individual work
   3. Sleep, diet nutrition
   4. 
      
6. Medication is effective 60% of the time
7. Homeopathic solutions

1. Spiritual aspect 
   1. Prayer
   2. Meditation
   3. Higher power
2. Men vs women affected by migraines 
   1. Roughly 75% Females
3. Energy
   1. Cortisol testing
      1. 24 hour urinary testing
   2. Proper adrenal testing
      1. Saliva and urine
         1. Dr’s data
         2. Precision analytical
            1. Dutch test
4. Nutrition
   1. Manage Blood sugar via a detox
5. Stress:
   1. Learning how to turn down the stress levels
   2. Be aware how stress affects our body
6. Shoutout to Victor Frankl  
   1. Man’s Search for Meaning
   2. 
      

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House of hypertrophy

The book…

The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages - Kindle edition by Indrayan, Dhimant. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.

Training variables with resistance

Hypertrophy - Cell growth / size

Medium = Mostly 50 / longevity

Youtube = broad - Mostly builders

Infographics - instagram

80% is sufficient

The most important variables about creating muscle

Prioritizing the variables

Challenge sufficiently without failure

Recovery can improve over time

Eccentric training is much more aggressive

  After 8 weeks they can recover

Repeated bout effect

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1. https://www.nextleveluniverse.com/
2. The 5 C’s
3. Clarity- Core Beliefs (what you believe about the world), core values (charity, humilty?), core aspirations (self improvement?)
4. Confidence - Kevin feels most human beings lack confidence.  The stuff thats outside your comfort zone is what shifts your comfort zone forward.
   1. E.g. Approaching strangers.  Start w/sales team, work your way to strangers, 
   2. Trusting yourself to create a good outcome
   3. Fear Chasing (choose to never get on a plane, or choose to pursue flying)
5. Commitment - Relationship vs committed relationship
6. Consistency - A non- negotiable for growth
   1. Spotty 100% days is not as good as Consistent 80% days
   2. He has been focusing on his sleep
      1. I rant about the Oura Ring feedback on sleep
   3. Kevin tracks 20 habits a day
      1. He started with 5 habits
   4. Reverse engineer your habits the finish line in mind
      1. Kevin’s partner / mentor (Alan) did this for him
7. Community - Who you surround yourself with.  It’s difficult to grow in toxic soil
   1. Are the people in my life the best from my past or the best for my future. You're gonna have to ask yourself this in 10 years
   2. If you can’t relay your goals to your closest friends, there is a lack of authenticity
   3. 
      
8. Increase the number of strengths in your foundation
9. Kevin recommends checking the soil you are planted in.  Not the soil (self dev) you put on top of it.
   1. The deep work is what changes your growth the most
   2. E.g. KEvin had to ‘unlearn’ his belief that he was a bad salesman
10. Knowledge vs Wisdom
    1. Knowledge is potential power.
11. Consistency - Know when to deliver and when to give yourself forgiveness
12. Creative Calling - Chase JArvis 
    1. A book I recommend
13. Kevin prefers to deliver bite sized feedback for change.  
    1. Small insights to peek their interest and ge tthe journey started
14. On Suffering - Kevin feels that for most humans, suffering is relative to the amount of choice on a situation
    1. I feel pain is the experience that is recived
    2. I can suffer due to my attachment to the person suffering.  E.g. When my son is sick.
    3. I rant on happiness vs fulfillment
       1. With fulfillment, its easier to transcend suffering
       2. Start by looking for meaning
15. Kevin - Be willing to risk suffering in order to grow
16. Suffering can be a drip or a wave.  How can you leverage suffering to best service your goals?
    1. Know why it’s important to you
    2. “If you write a goal, make certain you outline what you are willing to give up in order to get it”

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Ronja’s Instagram

https://www.instagram.com/joyismycompass/

1. How Ronja Took on the challenge of opening a cafe (and not working there)
2. What I like to spend my money on
3. Write down 100 things that bring you joy
4. How Ronja’s journey started with her friends death at the age of 17
5. “Be Home within yourself”
6. Picture your ‘old self’ then think what you need to do to live up to it

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1. Discount Link for Ryans test and Consultation
   1. https://ryankennedyhealth.com/product/guthealth/
2. Ryan’s Instagram
   1. Ryan Kennedy (@ryankennedyhealth) • Instagram photos and videos

1. What is the best and highest use of your time?
2. The advantages of shopping for groceries online
3. Cooking as a form of meditation
4. Great Plains Laboratory test results
   1. Compliments (does not replace) bloodwork
5. Results of my test
6. Candida can cause gut issues and anxiety
7. Ryan recommends capsule herbs to combat candida
   1. As well as a probiotic - Saccharomyces boulardii
   2. https://www.amazon.com/dp/B00JK30A1M?ref_=cm_sw_r_cp_ud_dp_K93KP8TCKWS3JQ2YB8RX
8. Sugar, refined starch and alcohol can disrupt the gut
9. Bacterial Markers
   1. Too much bacteria in the gut can be bad
10. oxalic acid is a plant chemical defense system. That's found in certain plant foods.
    1. I don’t metabolize this well
    2. May be due to the fact that I was eating 3+ cups a day for years!
11. I started mixing up my greens after this
12. I forgot that Almonds are high in Oxolate….whoops!
13. I take Astaxanthin for multiple reasons including reducing sunburn 
    1. https://www.amazon.com/dp/B098TZ627X?ref_=cm_sw_r_cp_ud_dp_MHENWDBE81Y96GT7XXA0
14. Ryan uses zinc oxide when surfing
15. Mitochondria
    1. PQQ and CoQ10 help with this
       1. Jarrow Q Absorb
    2. HIIT intervals help
    3. Cold Plunges
    4. Dry Sauna
16. Norepinephrine and epinephrine was low
    1. More cold plunge
17. I’m in a fat burning state (probably because I practice Intermittent fasting)
18. My B6 was a bit low
    1. Eat more organ meats
19. Ryan’s top supplements
    1. “High quality” Multivitamin
       1. Mother Earth Labs
    2. systemic enzymes
    3. Digestive enzymes
    4. 
       

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Lynn’s website

https://lynnebowman.com/

Lynn’s Instagram

https://www.instagram.com/lynneparmiterbowman/

Lynn’s many reasons for creating a cookbook at the age of 76

The importance of rituals

How you can leverage ‘cravings’ to eat healthy

The importance of ‘food breaks’

The pro’s and cons and sugar substitutes.  E.g. Pair erythritol with chocolate

How a cloth napkin represents a gap in awareness

Making Gelato with a food processor

Why convincing younger people to change is easier than convincing older people

My issue with the idea of traditional Western retirement thinking

Shout out to Colorado!!  Some diverse healthy people there!!

Being forgotten after the age of 60

Lynn advises ‘start sooner’ 

Lynn’s issue with ‘food porn’

Generally skips breakfast and has dinner early

Shout out to bottomless coffee!!

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1. Ways to reach out to Dr. Pugh
   1. https://sarapughleeds.co.uk/
   2. https://www.facebook.com/busysuperhuman
   3. https://twitter.com/spugh01
2. Sara’s Background
   1. Bachelor's in biochemistry and genetics
   2. Master in bioinformatics
   3. PhD in molecular mechanisms
   4. 10 years lab experience
3. Her Niche is on optimizing the environmental impact on our DNA
   1. An Epigenome is like lights… we determine which ones turn on / express
   2. Lifestyle, diet,
   3. DNA is the music, Epigenome is the piano player
4. Gene Expression control exaples
   1. MTOR is switched on when eating, turned off when fasting
   2. We need both in order to optimize autophagy
5. The process of detox is 4 phases
   1. The idea is to get toxins out of your cells then out of your body
   2. Take ALA, wait half an hour
   3. Take the binders - Benzonite Clay, Charcoal, Zeolite or Chlorella
      1. 
         
      2. 
         
6. For Metals - ortho Solicic Acid
   1. https://www.amazon.com/dp/B00LPJLW8E?ref_=cm_sw_r_cp_ud_dp_CV4YH7J87HQ2QE3ZWSDW
7. Blood test panel if 16 metals with ratios
   1. Quicksilver metals panel
   2. https://www.quicksilverscientific.com/mercury-tri-test/
8. Sara’s Approach to diagnosing nutritionally impacted emotional and wellbeing disorders
   1. Measure and address blood sugar
      1. E.g. Remove processed foods
   2. Look for foods that ‘may’ cause inflammation
      1. E.g. Gluten sensitivity
   3. Leaky Gut testing
      1. May be triggered from alcohol
   4. Women over 40 are more sensitive to histamines
   5. Generally takes 3 weeks to see results
   6. BDNF -  brain-derived neurotropic factor, 
      1. a known antidepressant, and that's why a ketogenic diets or fasting, or just beginning to exercise more can help people on their mental health.
9. Why a 72 hour fast is a big win for your health
10. Blood sugar spikes impact emotions
11. Wearing a continuous glucose monitor can help you find both stressful impacts and find foods that you may not suspect are impacting your blood sugar.
    1. Dr. Pugh found out that dark chocolate impacted her blood sugar
12. Getting your blood sugar back under control can take 48 hours
13. There are 7 names for sugar in foods
14. Food companies leverage the ‘magic ratio’ to make snacks addictive
    1. The fructose interferes with the leptin receptor in the brain, which is linked to satiety. That's why, you know, once you start a packet of cookies, it's really hard to stop
15. Sugar is often our first addiction in life.  
16. Dr Pugh’s focuses on movement, mobility and muscle balance
    1.  Social cohesion is an important aspect of total health
    2. She recommends a ‘mix’ of age groups and abilities
    3. Coaching with Empathy vs Sympathy
17. Incorporating resilience into manageable doses
    1. Cold Showers
    2. Cold boost metabolism, your immune system and helps with depress

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Sherry’s instagram

https://www.instagram.com/munchies_and_macros/

Sherry’s Webpage

https://www.munchiesandmacros.com/

1. Sherry Started Her focus on Masters training because she and her family were entering that terrority.
2. Fatigue in your 40’s can be an effect of external stress and not just metabolism
3. You generally don’t see people under 40 talking out loud to themselves….“And that's why I run”
4. Sherry’s approach - 90% Habit / behavior coaching
5. The popcorn Study - People will Eat even crappy popcorn, mostly out of habit
   1. Look for your que’s
6. More popcorn studies, People will eat relative to the size of the container the food is served
7. Getting away fro the concept of ‘always finishing your food’
8. How I deal with kids half- eating their dinner when preoccupied
9. Why I snack on Sauerkraut prior to meals
10. How to be patient with being 80% full
    1. Eat Slow
11. Physique vs athleticism
12. Athletes struggle with body dysmorphia like the rest of us
    1. Try to look the best version of yourself
13. Different sports require different amounts of bodyfat
14. Gardening can be a holistic approach to multiple health benefits 
    1. (faith, struggle, fulfillment, nutrition)
15. Sherry went from High intensity / crossfit training to towards lifting w/’some’ cardio
16. Nutritional Changes - Sherry doesn’t have hard limits on what she eats as much as how much she indulges
17. How Sherry and I deal with ADHD
18. How Sherry’s Husband helps with accountability
    1. They leverage the differences in their personalities
    2. Noticing blind spots
    3. Accountability in their habits and routines
    4. 
       

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