Elevate Yourself

Description

In this final episode of the year, Rob Anderson steps back for a solo reflection on the key lessons, themes, and mindset shifts that emerged from conversations with Elevate Yourself guests throughout the past year. Rather than recap episodes, Rob connects the dots across fitness, nutrition, sleep, social connection, wearables, burnout, and sustainable routines — highlighting what actually works in real life and corporate wellness settings.

Listeners will hear big-picture themes like why consistency beats intensity, why health is deeply social, how awareness can support (not control) our lives, and why making wellness sustainable — and even fun — is essential. Rob also shares quick-hit takeaways from each guest, followed by his own “One Thing” reflections to close out the year.

This episode is equal parts reflection, gratitude, and momentum-setting — designed to help you carry what matters most into the year ahead.

Topics Covered

Key lessons and patterns across the past year of Elevate Yourself guests

Why consistency matters more than motivation or intensity

The role of social connection in health, fitness, and well-being

Using data, tracking, and wearables without obsession

Making wellness sustainable, enjoyable, and realistic

Quick-hit lessons from each guest episode

Rob’s personal “One Thing” reflections:

One thing he changed his thinking about

One thing he started doing

One thing he stopped doing

Habits, purchases, and influences that elevated his year

Setting intentions and carrying momentum into the year ahead

Learn More

Elevation Health: https://elevationcommunityhealth.com/

Previous Elevate Yourself Episodes: https://podcasts.apple.com/us/podcast/elevate-yourself/id1510803891

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 #66 — Healthy Holiday Swaps with Elevation's Nicole Fischer!!!

Guest Bio

Nicole Fischer is a seasoned professional in the health and wellness industry with over two decades of experience, including 18 years at Elevation Health. She has managed multiple fitness centers for more than 14 years and currently serves as a Regional Operations Manager, supporting Elevation’s mission to help people live healthier, more balanced lives.

Nicole holds a BS in Nutrition and a robust list of professional certifications, including:

ACE Group Fitness Instructor

ACE Certified Personal Trainer

ACE Certified Health & Wellness Coach

ACE Certified Weight Management Specialist

ACE Certified Functional Movement Specialist

CEAS I: Certified Ergonomics Assessment Specialist

Her leadership and hands-on expertise help bridge fitness, nutrition, and lifestyle coaching into practical strategies that work year-round — and especially during the holidays.

Description

In this episode of the Elevate Yourself podcast, Rob is joined once again by Nicole Fischer from Elevation Health to talk about Healthy Holiday Swaps — simple, sustainable ways to stay grounded and enjoy the season without losing balance.

Nicole shares high-level principles she uses with clients to manage the fast pace of the holidays while maintaining perspective on what truly matters. From food to fitness, she walks through practical swaps that make a real difference — like what to choose at a holiday buffet, strategies for cooking healthier meals for gatherings, and quick exercise routines when time or equipment is limited.

As the year winds down, Nicole also gives listeners a “state of the union” on Elevation programming — what’s been exciting in 2025 and what’s ahead for 2026. Whether you’re looking to navigate the holidays with more intention or refresh your approach to health, this episode offers realistic tips and a motivational boost to finish the year strong.

Topics Covered

Nicole’s Background and Role at Elevation Health

A look into Nicole’s two-decade career in wellness, her certifications, and how she helps clients stay active and engaged across Elevation’s programs.

Staying Grounded During the Holidays

Nicole shares big-picture wellness principles that keep her — and her clients — centered amid the year-end chaos.

Healthy Food Swaps

Practical, realistic swaps for navigating holiday buffets, parties, and family meals without feeling restricted.

Fitness on a Time Crunch

Nicole’s best advice for staying consistent when you only have 20 minutes — or no equipment.

Elevation Health Updates

Nicole previews what’s coming next for Elevation’s health and fitness programs as the organization looks ahead to 2026.

Rapid Fire — “One Thing”

Nicole shares daily habits and reflections that continue to elevate her life and work.

Learn More

Elevation Health: [Website Link]

Previous Elevate Yourself Episodes: [Link to Previous Shows]

Episode #65 — Fall Back into Wellness, with Dr. David Gaviria, PhD, RD

Guest Bio

Dr. David Gaviria, PhD, MPH, RD, LDN, is a registered dietitian and soon-to-be Clinical Assistant Professor in the Department of Nutrition at the University of North Carolina at Chapel Hill. He holds dual undergraduate degrees in Health Science and Psychology from the University of South Florida, a Master of Public Health in Nutrition & Dietetics from UNC Chapel Hill, and a PhD in Nutrition from UNC Chapel Hill.

David’s research focuses on burnout in the health professions and military health—areas where supportive systems and prevention strategies are crucial. Outside of academic life, you’ll likely find him working on his cars or traveling (and eating great food) with his wife.

Description

In this episode of the Elevate Yourself podcast, Rob welcomes Dr. David Gaviria to help us “fall back into wellness” as we ease into a new season and embrace new routines. David shares insights from his work as a dietitian and researcher, offering a fresh perspective on the pillars of a healthy wellness routine and how to build habits that actually stick.

A growing expert on burnout, David breaks down what burnout really is, how to identify it, and actionable factors that may help prevent or offset it—especially in the workplace. As fall brings a shift in seasonal foods, David also shares some of his favorite picks from the RD standpoint, along with practical guidance for listeners looking to optimize their well-being this time of year.

Whether you’re revamping habits, fighting seasonal stress, or just looking to feel your best this fall, this conversation delivers both encouragement and evidence-based strategies to support your health.

Description:

In this episode of the Elevate Yourself podcast, Rob sits down with Diana Lapadula to explore how to find joy while tackling life’s challenges—what she calls “finding fun in the grind.” Diana shares her journey from a 40-year legal career in New York to teaching and mentoring youth in California, and how she stays active and engaged in her community at the Elevation Center in Playa Vista, CA.

Diana discusses why she continues to show up for early morning exercise classes, her mindset during a winning Dead Hang competition, and what keeps her motivated in her fitness routine. She also shares her love for pickleball and the social and physical benefits it brings.

Listeners will come away with practical tips for staying consistent, making workouts fun, and embracing challenges with a positive attitude. Whether you’re looking for inspiration to stay active or ways to enjoy the process, this episode provides actionable insights to elevate your life and fitness.

Episode Title: Episode #63, Wearables: the Good, Bad, and Ugly, with Don Matutina, MS

Don’s Bio:

Don Matutina, MS, is a research scientist and health professional with a multifaceted background in dietetics, exercise physiology, and culinary arts. He earned his BS in Dietetics and MS in Nutrition from the University of Kentucky and holds a culinary arts certificate (Certified Culinarian). Don is a Level 1 Sommelier with advanced training and has served as a research coordinator on multiple clinical trials, specializing in exercise physiology and wearable technology. His expertise bridges science, nutrition, and practical lifestyle interventions, providing unique insight into the applications and pitfalls of modern wearable devices.

Description:

In this episode of the Elevate Yourself podcast, Rob sits down with Don Matutina, MS, to explore the rapidly evolving world of wearable technology. Don breaks down the “good, bad, and ugly” of wearables, helping listeners understand what these devices can really measure, their limitations, and the potential unintended consequences of tracking every step, heart beat, and calorie burned.

Listeners will learn the differences between consumer wearables and research-grade devices, insights from clinical trials Don has coordinated, and the ways wearables can enhance—or sometimes complicate—our health and fitness journeys. Don also shares his perspective on privacy, AI, and emerging technology concerns in the wearable space, offering practical guidance for anyone looking to integrate these tools into their daily routine.

Topics Covered:

Don’s Background and Expertise

Learn about Don’s journey from dietetics and culinary arts to exercise physiology and clinical research, including his work as a research coordinator on multiple trials and his unique blend of science, nutrition, and lifestyle experience.

Understanding Wearables

Don defines what constitutes a wearable device, explains how most people use them, and contrasts consumer wearables with research-grade devices.

Clinical Trials and Insights

Explore Don’s experience using wearables in research studies, including which devices were used, what metrics were tracked, and the key findings that emerged.

The Good, Bad, and Ugly of Wearables

Learn about the benefits of wearables, potential unintended consequences, and challenges related to accuracy, privacy, and AI integration.

Rapid Fire – “One Thing”

Don shares practical and personal insights on what elevates his science and life, from daily habits to recent accomplishments.

Learn More:

Don Matutina research article on exercise

Athletic Brewing: athleticbrewing.com – Use code ELEVATE30 for 30% off your first online order.

Episode Title: Social Connectedness & Health, with Dr. Cassidy Leibold, PhD!!!

Cassidy’s Bio:

Is a graduate of the University of Dayton (2020) and University of Kentucky, with an MS and PhD in Experimental Psychology. Specifically, she studies Behavioral Neuroscience and Pharmacology. Her research focuses on the excitotoxic effects of alcohol on the hippocampus, and how prolonged alcohol exposure impairs neurogenesis and overall cell survival in this brain structure. She is now a lecturer in the Psychology department at the University of Kentucky, and loves getting to work with aspiring researchers and clinicians.

Description:

In this episode, Rob welcomes back Dr. Cassidy Leibold, PhD, a lecturer in the Psychology Department at the University of Kentucky. Cassidy shares the exciting developments since her last visit, including her new role teaching aspiring researchers and clinicians. She also reflects on her journey through her PhD, where she studied the effects of chronic binge alcohol use on neurogenesis in the hippocampus—a key brain region involved in memory formation.

Cassidy discusses the importance of social connectedness and how our relationships play a significant role in our health. She explores the evolutionary significance of group membership, the brain's response to social pain, and how social media can both connect and amplify relationships. She also explains the delicate balance between the number and quality of social connections, highlighting why quality tends to matter more as we age.

Cassidy wraps up the conversation with her personal insights on how she’s grown since her PhD, including changes in how she views success, the impact of joining groups that support her, and the importance of personal well-being.

Topics Covered:

Cassidy’s Journey and New Role at the University of Kentucky

Cassidy shares her experiences during and after her PhD, discussing the challenges of conducting empirical research and the lessons she’s learned along the way.

What We Know About Social Connectedness

Explore how social connectedness has shaped human survival and how it continues to impact our health today. Cassidy dives into the evolutionary psychology behind group membership and why being part of a group is so deeply ingrained in our brains.

Quality vs. Quantity in Social Relationships

Cassidy talks about the importance of both the number and quality of connections, explaining why the quality of relationships becomes more important with age and how our closest relationships influence our behaviors and beliefs.

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 Title: Vitamin D, Sunscreen, and Summer Health, with Michelle Howell!!!

Description:

In this episode of the Elevate Yourself podcast, Rob is joined by Michelle Howell, a passionate educator and outdoor enthusiast, to discuss the importance of sun safety, Vitamin D, and overall health during the summer months. Michelle shares her personal journey as a teacher and leader, and how her love for being outdoors has shaped her approach to health and wellness.

Michelle offers valuable insights into the benefits of being active outside, from boosting physical health to improving mental well-being, and explains why spending time outdoors is so good for us. She also shares her thoughtful approach to sun safety, offering practical tips on how to protect our skin while still enjoying the great outdoors.

In addition to sun protection, Michelle talks about the crucial role of Vitamin D and how to balance getting enough sun for health benefits with protecting ourselves from harmful UV exposure. She wraps up the conversation with easy-to-implement sun safety habits listeners can adopt for better protection without sacrificing outdoor activities.

Topics Covered:

Michelle’s “Origin Story” as an Educator and Leader

Learn about Michelle’s career journey and how her passion for education, leadership, and outdoor activities shaped her path.

The Benefits of Being Active Outdoors

Michelle discusses why spending time outside is essential for physical and mental health and shares personal insights from her own experiences.

The Importance of Sun Safety

Michelle explains the critical role of sunscreen and protective layering, sharing lessons learned over the years about skin protection and sun safety.

Balancing Sun Exposure for Vitamin D

Michelle breaks down the science of Vitamin D and offers advice on how to get the right amount of sunlight for health benefits while still being mindful of sun safety.

3 Sun Safety Tips You Can Start Today

Practical, low-hanging fruit tips for protecting yourself from the harmful effects of the sun while enjoying time outdoors.

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!

Guest Bio:

Tyler Etheridge is an event hospitality planner at Tuffet NYC, a one-of-a-kind venue that brings together artisanal cheeses, cured meats, craft beers, and cocktails in a cozy yet lively setting. Tuffet is more than just a bar; it's a place for work, casual meetings, celebrations, and unforgettable moments. Tyler’s passion for hospitality and his love for his vibrant city also fuel his commitment to active transportation, which he integrates into his everyday life in New York City.

Learn more about Tuffet NYC: Tuffet NYC Website

Episode Title: Engaging in Active Transportation, with Tyler Etheridge

Description:

In this episode of the Elevate Yourself podcast, Rob sits down with Tyler Etheridge, an event hospitality planner at Tuffet NYC, for a conversation on the power of active transportation and how it shapes Tyler’s life in New York City. Tyler shares his personal journey and how his passion for active transport began—whether it was biking in college, walking when others took the bus, or driving a stick shift car. He offers valuable insights into how a commitment to active transport can lead to a more sustainable and fulfilling lifestyle.

Tyler defines active transport and explains why it goes beyond simply avoiding driving a car. He also talks about how New York City’s layout and transportation systems dictate routes and how the city’s infrastructure presents both challenges and opportunities for those relying on alternative transportation.

As a long-time NYC resident, Tyler shares how he navigates the city’s transportation barriers and facilitators, thriving in the hustle and bustle of the Big Apple. He wraps up the conversation with practical, low-hanging transportation tips that listeners can start incorporating into their daily routines to engage more in active transport.

Tyler also answers rapid-fire questions about the one thing he does daily that elevates his life, how his thinking has evolved this year, and the small changes he’s made that have had a big impact on his life and work.

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 Title: Sleep, Stress, and Exercise for Mental Health with Cognitive Neuroscientist, Justin Verlinden

Description:

In this episode of the Elevate Yourself podcast, Rob is joined by cognitive neuroscientist, Justin Verlinden, to explore the intersection of sleep, stress, and exercise on mental health. Justin provides valuable insights into how exercise-induced stress impacts the body and how sleep plays a crucial role in helping our bodies recover and recalibrate.

Since Justin’s last appearance on the show, he’s been busy uncovering new findings in his field, and he’s excited to share what he’s learned. He dives into the science of exercise’s effects on stress and how sleep can help us process and recover from it. He also touches on an important question: Does the timing of exercise impact sleep quality, and how does core temperature come into play?

As we wrap up the episode, Justin answers rapid-fire questions, giving us a personal peek into his daily routines, insights, and how his thinking has evolved since his last visit.

Justin's Bio:

Justin Verlinden is a Cognitive Neuroscience PhD Candidate co-mentored by Dr. Lauren Whitehurst and Dr. Jessica Weafer (formerly at University of Kentucky, presently at Ohio State University). Whose research to-date has been centered on the following topics:

Sleep as a treatment target for at-risk drinking

Sex differences in the relationship between sleep and alcohol use

Next-day consequences of drinking on cognition

With the help of his mentors and collaborators, he has received training in and utilized a variety of research modalities and skills throughout his career, including:

Intravenous alcohol administration

Alcohol skin biosensors

Polysomnography

Actigraphy

At-home diaries

R programming

Feel free to reach out to him via email ([email protected]) or on IG (@_veezy13) if you would like to learn more about him or his work. He’s always happy to nerd out over science :)

Selected Publications:

Verlinden, J.J., Moloney, M.E., Vsevolozhskaya, O.A., Whitehurst, L.N. and Weafer, J., 2025. Indirect effects of perceived stress and depression on the relationship between insomnia symptoms and hazardous drinking. Alcohol 123: 1-9. https://doi.org/10.1016/j.alcohol.2025.01.001

Verlinden, J.J., Moloney, M.E., Vsevolozhskaya, O.A., Ritterband, L.M., Winkle, F., and Weafer, J. 2023. Effect of a digital cognitive behavioral therapy for insomnia on sleep and alcohol consumption in heavy drinkers: A randomized pilot study. Alcohol Clinical and Experimental Research 47(12):2354-2365. https://doi.org/10.1111/acer.15209

Verlinden, J.J., Moloney, M.E., Whitehurst, L.N., and Weafer, J. 2022. Sex differences in the association between poor sleep quality and alcohol-related problems among heavy drinkers with insomnia. Frontiers in Behavioral Neuroscience 16:875168. https://doi.org/10.3389/fnbeh.2022.875168

Fadel, L.C., Patel, I.V., Romero, J., Tan, I., Kesler, S.R., Rao, V., Subasinghe, S.A., Ray, R.S., Yustein, J.T., Allen, M.J., Gibson, B.W., Verlinden, J.J., Fayn, S., Ruggiero, N., Ortiz, C., Hipskind, E., Feng, A., Iheanacho, C., Wang, A., and Pautler, R.G. 2022. A mouse holder for awake functional imaging in unanesthetized mice: Applications in 31P spectroscopy, manganese-enhanced magnetic resonance imaging studies, and resting-state functional magnetic resonance imaging. Biosensors 12(8): 616. https://doi.org/10.3390/bios12080616

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!

Food as Medicine: A Nutritional Approach to Health with CPT Franklin Muntis, PhD, RD, CSCS

Description:

In this episode of the Elevate Yourself podcast, Rob sits down with Franklin Muntis, PhD, RD, CSCS, a registered dietitian and officer in the United States Army. Franklin shares his inspiring origin story, detailing his education, background, and training that have shaped his career. His unique blend of clinical work, coaching experience, and research allows him to effectively translate evidence-based nutrition into practice, especially in the context of military service members and their families.

As March marks National Nutrition Month, Franklin delves into the concept of food as medicine, discussing how individuals can use nutrition to improve their health. He shares his expertise on nutritional strategies for Type 1 Diabetes (T1D) and broader diabetes management, offering actionable insights on how diet plays a key role in managing this chronic condition.

Franklin also explores the role of food in muscle growth, heart health, and weight loss, breaking down the science behind how what we eat can fuel optimal performance and recovery. He wraps up the conversation with his top 3 "low-hanging fruit" nutritional action items—simple yet effective steps that anyone can take to achieve better health 80% of the time.

Whether you're looking to improve your nutrition for better health or seeking practical advice on how to implement sustainable changes, this episode provides expert guidance on the transformative power of food.

Franklin Muntis PhD, RD, CSCS

Is a registered dietitian and an officer in the United States Army. In his role at the Brooke Army Medical Center, he provides evidenced-based nutrition education and support to improve health outcomes for military service members, retirees, and their families. He is also a NSCA certified strength and conditioning specialist and tactical strength and conditioning facilitator and has experience working as a strength and conditioning coach. This experience helps to inform his understanding of the physical demands that soldiers experience in the performance of their duties and how a nutritious diet can complement their physical training and help them recover to perform at the highest levels. Grad School Magazine Feature

CPT Muntis’ publication A High Protein Diet Is Associated with Improved Glycemic Control Following Exercise among Adolescents with Type 1 Diabetes

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!