Elevate Yourself

Guest Bio

Brooke Whitis is the Senior Manager of Events for the American Cancer Society in Kentucky. Through her work, Brooke helps bring communities together to support the fight against cancer, organizing events, engaging volunteers, and building partnerships that advance the American Cancer Society's mission. Her work with Relay For Life helps create meaningful opportunities to celebrate survivors, honor loved ones, and support individuals and families affected by cancer.

Description

Cancer touches nearly every family and community, but the fight against it is one we don't have to face alone.

In this episode of the Elevate Yourself podcast, Rob welcomes Brooke Whitis, Senior Manager of Events for the American Cancer Society in Kentucky, for a conversation about the power of community, connection, and hope through Relay For Life.

Brooke shares her journey with the American Cancer Society, the history and mission of Relay For Life, and what makes these community events so meaningful. From celebrating cancer survivors and honoring loved ones to bringing volunteers, families, and local organizations together, the conversation explores how Relay For Life creates opportunities to make a difference.

They also discuss the work happening behind the scenes, how fundraising supports cancer research and patient services, and the many ways individuals and organizations can get involved.

Whether you've participated in Relay For Life for years or are hearing about it for the first time, this episode is a reminder of what communities can accomplish when people come together for a common cause.

Learn More

American Cancer Society

Relay For Life: Find an Event or Get Involved

The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!

Episode #76 — Fall Nutrition 101, with Dr. David Gaviria

Description

Fall brings cooler temperatures, changing routines, and plenty of seasonal foods—but what does eating well this time of year actually look like?

In this episode of the Elevate Yourself podcast, Rob welcomes back registered dietitian and UNC Assistant Professor Dr. David Gaviria for Fall Nutrition 101. David breaks down micronutrients, highlights the nutritional benefits of favorite fall foods, and discusses how seasonal eating can add variety to our diets.

The conversation also tackles nutrition and immune health, vitamin D as sunlight exposure changes during the fall and winter, and when supplements may—or may not—be useful. David explains why nutrition and supplements should be viewed as part of a much larger health picture, using a pyramid analogy in which foundational behaviors like physical activity, social connection, and a nutritious dietary pattern form the base, while supplements sit near the top.

From pumpkin and sweet potatoes to vitamin D and magnesium, this episode separates practical nutrition advice from seasonal wellness hype and offers simple ways to eat well this fall.

Guest Bio

Dr. David Gaviria, PhD, RD, is an Assistant Professor at the University of North Carolina at Chapel Hill and a registered dietitian. His work focuses on nutrition, health, and translating nutrition science into practical strategies people can use in their everyday lives.

Topics Covered

What “eating well” looks like during the fall

Favorite fall foods and the nutrients they provide

Micronutrients 101: what vitamins and minerals do for the body

Pumpkin, apples, sweet potatoes, squash, leafy greens, and other seasonal foods

The benefits of dietary variety and seasonal eating

Building nutritious meals during busy fall schedules

Comfort foods, soups, chili, and eating well without unnecessary “healthy” makeovers

Nutrition's role in supporting a healthy immune system

Why “boosting” the immune system isn't as simple as taking a supplement

Vitamin D, sunlight exposure, latitude, and seasonal changes

Why living around or above 37° latitude can make maintaining vitamin D through sunlight more difficult during portions of the year

Food-first approaches versus dietary supplements

When supplementation may be appropriate

Magnesium and other popular micronutrient trends

David's “health pyramid”: prioritizing foundational behaviors before focusing on supplements

Walking, physical activity, nutritious foods, and social connection as foundations for health

Simple ways to improve your diet this fall

Fall is here—and with changing schedules, shorter days, and the return of familiar routines, it can be the perfect time to reset your fitness habits. In this episode of the Elevate Yourself podcast, Rob welcomes back Micaela Robinson, Director of Business Development at Elevation Health, to talk about how to “fall back into fitness.” From starting small and making movement fit into a busy day to strength training, accountability, recovery, and staying consistent as the seasons change, Micaela shares practical strategies for building a fitness routine you can actually sustain. Whether you took the summer off or simply need a fresh start, this episode will help you head into fall with a plan.

Description

In this special 2-for-1 episode of the Elevate Yourself podcast, Rob reconnects with cognitive neuroscientists Dr. Justin Verlinden and Dr. Cassidy Leibold to discuss the latest science on mental health. From sleep, exercise, and stress to social connection and brain health, the conversations explore what we know, where research is headed, and the practical habits that can support mental well-being. Two expert perspectives, one episode, and plenty of evidence-based takeaways for living a healthier life.

Justin shares updates from his work exploring sleep, stress, exercise, and brain health, while Cassidy discusses recent advances in behavioral neuroscience, the importance of social connection, and how our environments and experiences shape the brain. Together, these conversations examine what we currently know about mental health, where the science is headed, and the practical habits that can help support psychological well-being.

Whether you're interested in the latest neuroscience or simply looking for evidence-based strategies to support your own mental health, this episode offers thoughtful insights from two outstanding researchers.

The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!

Episode #73 — Rucking 101, with Dr. Franklin Muntis, PhD, RD, CSSD

Guest Bio

Dr. Franklin Muntis, PhD, RD, CSSD, is a registered dietitian and an officer in the United States Army. At Brooke Army Medical Center, he provides evidence-based nutrition education and counseling to improve the health and performance of military service members, retirees, and their families. Franklin is also a Certified Specialist in Sports Dietetics (CSSD), an NSCA Certified Strength and Conditioning Specialist (CSCS), and a Tactical Strength and Conditioning Facilitator (TSAC-F). His unique background in nutrition, strength and conditioning, and tactical performance gives him a comprehensive perspective on how nutrition and physical training work together to optimize performance, recovery, and long-term health.

Description

In this episode of the Elevate Yourself podcast, Rob welcomes back Dr. Franklin Muntis for a practical introduction to one of the fastest-growing fitness trends: rucking.

Drawing from his experience as an Army officer, sports dietitian, and strength and conditioning specialist, Franklin explains what rucking is, why it has long been a cornerstone of military training, and why it's becoming increasingly popular among recreational exercisers.

The conversation explores the physical and mental benefits of rucking, how beginners can safely get started, common mistakes to avoid, and the equipment you actually need. Franklin also shares evidence-based nutrition strategies to support performance and recovery, including hydration, fueling, protein intake, and practical tips anyone can apply.

Whether you're looking for a new fitness challenge, a low-impact way to build strength and endurance, or simply want to understand the science behind rucking, this episode provides an excellent place to start.

Topics Covered

Franklin's journey as an Army officer, sports dietitian, and tactical performance specialist

What rucking is and the history behind military load carriage

Why rucking has become increasingly popular beyond the military

The unique fitness benefits of rucking

How beginners can safely incorporate rucking into their routine

Common mistakes to avoid when starting

Equipment recommendations and whether specialized gear is necessary

How rucking compares to walking, running, and traditional cardio

Nutrition strategies to support rucking performance

Hydration and electrolyte considerations

Protein and recovery after longer rucks

Lessons from military performance that apply to everyday fitness

Learn More

Brooke Army Medical Center

National Strength and Conditioning Association (NSCA)

Academy of Nutrition and Dietetics – Sports, Cardiovascular, and Wellness Nutrition (SCAN)

The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!

Dr. Stroope is an Assistant Professor in the School of Kinesiology at Louisiana State University. Stroope's research includes three overlapping areas: co-benefits of active transportation, public health approaches to increasing rural physical activity, and access to nature, with an overarching interest in how physical activity contributes to community thriving. Stroope is on the leadership team for the Physical Activity Policy, Research, and Evaluation Network (PAPREN) Rural Hub and serves on the Dissemination and Translation Board for the U Mass Prevention Research Center. Before joining the LSU School of Kinesiology, she spent ten years working for Cooperative Extension, with most of those years serving as the LSU AgCenter's physical activity specialist. In that role, she partnered with Extension agents, small towns, the Louisiana Department of Transportation and Development, rural librarians, schools and other community partners to increase access to physical activity, with a particular focus on helping communities pursue funding for active transportation infrastructure.

Description

In this episode of the Elevate Yourself podcast, Rob sits down with Dr. Jessica Stroope to discuss how communities can be designed to support healthier, more active lives.

Drawing from her experiences in public health, Cooperative Extension, and community-based research, Jessica explores the powerful role that active transportation, access to nature, and the built environment play in shaping physical activity behaviors. She shares lessons learned from working with rural communities, transportation departments, schools, libraries, and local leaders to create environments where movement is a natural part of everyday life.

The conversation highlights how seemingly small environmental changes can have a meaningful impact on health outcomes, why partnerships across sectors are essential, and how community design influences far more than physical activity alone. Whether you're interested in public health, community development, or simply creating places where people can thrive, this episode offers practical insights into building more accessible and active communities.

Learn More

Physical Activity Policy, Research, and Evaluation Network (PAPREN)

LSU School of Kinesiology

LSU AgCenter

Selected Publications:

Stroope, J., Ballis, L. E., Seals, K., Garn, A. C., Holston, D. (In press). Rural Physical Activity in the Mississippi Delta: the moderating influence of stray dogs. Journal of Healthy Eating & Active Living.

Stroope, J., Umstattd Meyer, M.R., Gabbert, K., John, D.H., Orzech, K., Wende, M.E., and Kellstedt, D. (2025). Physical Activity Policy, Systems, and Environment Change through Extension SNAP-Ed: A Multi-State Perspective. Health Promotion Practice. https://doi.org/10.1177/15248399231221779

Stroope, J., Jones, M., Nunes, B., & Holston, D. (2024). Improving Access to the Transportation Alternatives Program for Rural Communities. Journal of Healthy Eating & Active Living. https://doi.org/10.51250/jheal.v4i3.94

Stroope, J., Garn, A., and Cadmus-Bertram, L. (2022). Active transportation and self-reported change in physical activity. Journal of Transport & Health. https://doi.org/10.1016/j.jth.2022.101528

Seals, K., Stroope, J., Freightman, J., Moles, A., Ainsworth, L, and Holston, D. (2022). Empty houses, loose dogs, and engaged citizens: Lessons learned from community participatory data collection in rural areas. Health Promotion Practice. https://doi.org/10.1177/15248399221111181

Stroope, J. (2021). Active transportation and social capital: The association between walking or biking for transportation and community participation. Preventive Medicine. https://doi.org/10.1016/j.ypmed.2021.106666

Episode Description:

In this episode of the Elevate Yourself podcast, Rob is joined by Laurie Whitsel and Tom from the Physical Activity Alliance to discuss making physical activity a standard part of healthcare. Laurie shares insights from the It’s Time to Move campaign, focused on integrating assessment, prescription, and referral into care systems, while Tom highlights the CEO Pledge and how organizations can create movement-friendly workplaces. Together, they explore how healthcare, workplaces, and communities can align to help more people move more often—and what it will take to turn physical activity into a true standard of care.

Guest Bio:

Laurie Whitsel, Ph.D. is currently the Vice President of Policy Research and Translation for the American Heart Association, helping to translate science into policy at a national level in the areas of cardiovascular disease and stroke prevention and health promotion. LinkedIn https://www.linkedin.com/in/laurie-whitsel-ph-d-faha-bb4b688/

Tom Richards is the Director of Engagement at the Physical Activity Alliance, where he leads national efforts to build partnerships and advance initiatives that promote physical activity across healthcare, workplaces, and communities. In this role, he supports campaigns like the CEO Pledge for Physical Activity, helping organizations adopt movement-friendly strategies that enhance health and productivity.Tom also serves as Principal of Old Stone Nonprofit Advisory, where he provides strategic planning, partnership development, and growth consulting to mission-driven organizations. Prior to his current roles, he was Director of Stakeholder Engagement at the American Council on Exercise (ACE), where he helped strengthen connections across the health and fitness industry. LinkedIn https://www.linkedin.com/in/thomas-richards1122/

Resources Discussed

Physical Activity Alliance https://paamovewithus.org/

It’s Time to Move Campaign https://paamovewithus.org/its-time-to-move/

CEO Pledge https://paamovewithus.org/about-the-pledge/

Sign The CEO Pledge https://paamovewithus.org/sign-the-pledge/

Physical Activity Fast Facts https://paamovewithus.org/resource/physical-activity-fast-facts/

*Fact Check Correction: The Cost Estimate of Healthcare expenditures is $192 Billion https://journals.sagepub.com/doi/full/10.1177/08901171251357128 and https://journals.lww.com/acsm-tj/pages/articleviewer.aspx?year=2025&issue=07180&article=00005&type=Fulltext

Physical Activity Alliance https://paamovewithus.org/

It’s Time to Move Campaign https://paamovewithus.org/its-time-to-move/

CEO Pledge https://paamovewithus.org/about-the-pledge/

Sign The CEO Pledge https://paamovewithus.org/sign-the-pledge/

Physical Activity Fast Facts https://paamovewithus.org/resource/physical-activity-fast-facts/

*Fact Check Correction: The Cost Estimate of Healthcare expenditures is $192 Billion https://journals.sagepub.com/doi/full/10.1177/08901171251357128 and https://journals.lww.com/acsm-tj/pages/articleviewer.aspx?year=2025&issue=07180&article=00005&type=Fulltext

The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout! https://athleticbrewing.com/

In this episode of the Elevate Yourself podcast, Rob sits down with Hannah Petry, a nutrition researcher at the University of North Carolina at Chapel Hill, to explore how nutrition shapes health from the cellular level to society at large.

From early experiences in the kitchen to cutting-edge research on choline and prenatal development, this conversation bridges science and everyday life. Together, they unpack why early life nutrition matters, what’s happening beneath the surface at the cellular level, and how these insights translate into practical habits anyone can apply.

If you’ve ever wondered how nutrition impacts long-term health, where we’re getting it right as a society, and where we still have room to improve, this episode offers a thoughtful and grounded perspective on doing the basics well.

The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!

In this special episode of the Elevate Yourself podcast, Rob sits down with Angela Nichols and Micaela Robinson, leaders at Elevation Health, to explore the fitness and wellness trends shaping 2026. Drawing from their work across corporate, residential, and community environments, they share what’s gaining momentum, why foundational practices are resurfacing, and how organizations can create healthier, more connected spaces.

From the growing emphasis on recovery to the rising importance of community engagement, this conversation highlights how modern wellness continues to evolve — often by returning to what works. If you’re looking to stay ahead of the curve in health, fitness, and workplace wellness, this episode offers valuable insight into where the industry is headed next.

In this episode of the Elevate Yourself podcast, Rob welcomes back Serj Khajadourian for a conversation on why so many “new” fitness trends look a lot like the fundamentals we’ve known all along. From protein and real food to strength training, grip strength, and Zone 2 cardio, Serj breaks down why the basics continue to stand the test of time — and why they’re resurfacing as the foundation of effective health and fitness.

With decades of experience coaching and leading in the fitness industry, Serj shares why keeping things simple works, how consistency outperforms complexity, and what he’s learned from training thousands of individuals over the years. He also discusses the key traits that separate people who stick with change from those who struggle to maintain it.

As the new year approaches, Serj offers grounded advice for anyone looking to start fresh — what to focus on, what to ignore, and how to build habits that actually last. He also shares insights into his new role at Elevation and what excites him most about the year ahead.

This episode is a reminder that progress doesn’t require perfection — just consistency, clarity, and a commitment to the fundamentals.

Topics Covered

Serj’s Background & Current Role at Elevation

A quick refresher on Serj’s career and what he’s focused on today.

Why “Everything Old Is New Again”

Protein, real food, strength training, grip strength, and Zone 2 cardio — why the basics continue to dominate long-term results.

The Power of Simplicity

Why an “old school” approach works and how overcomplicating fitness often leads people off track.

Behavior Change & Consistency

Key differences between people who sustain habits and those who struggle to maintain them.

Advice for the New Year

What Serj recommends for anyone starting a new routine — and what to avoid when motivation is high but consistency hasn’t been built yet.

What’s Next at Elevation

Serj shares what excites him most about his new role and what’s ahead for the organization.

Learn More

Elevation Health: [Website Link]

Previous Elevate Yourself Episodes: [Apple Podcasts]

The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!