Why do people who volunteer 200 hours per year have a reduced risk of depression and hypertension? How can we use our skills to help each other? 

Author of the book How to Give Half of Your Work Away for Free, Matthew Manos is a consultant for some of the biggest companies and organizations in the world, including Google, UNICEF, Mozilla, Disney and NASA. 

Bringing pro-bono back and creating a new way of exchanging knowledge in our communities is what drives the designer, innovator, storyteller and guest of this episode. 

References heard in the episode: 

• The book “How to Give Half of Your Work Away for Free”, Verynice
• Forbes’s profile of Matthew Manos 
• Jim Dator, a professor and Director of the Hawaii Research Center for Futures Studies, Department of Political Science, University of Hawaii

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness.

What is Kundalini yoga, also called the “yoga of consciousness” or “mother of all yogas”? How is it different from other types of yoga? How does it act on our body and mind?  

As the practice of yoga gets more and more popular, Gunnar Peterson talks with longtime Kundalini master Jai Gopal. Today, Jai is one of the most prestigious yoga teachers in the world, but his journey started as a graduate from West Point while serving in the U.S. Army. He then fell in love with Kundalini yoga after experiencing how quickly it works on our energy and minds. In this episode, Jai Gopal explains the basics of Kundalini yoga.

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

What part does our gut play in the body and emotions? How can friendships improve your health? And how do social connections impact our genes?

In this episode, the CEO of Dr. Hyman Enterprises and former CEO of the Clean Program Dhru Purohit shares tips for a better brain and gut. The man who totally changed Meghan Markle’s life (the Duchess of Sussex used to suffer from debilitating migraines) also delves into a subject we can all relate to: friendships. Truly powerful, these relationships can be the best or the worst part of our lives. 

This episode provides tips to better manage both the body and emotions. 

References heard in the episode : 

• Dhru Purohit’s podcast “Broken Brain” 
• Byron Katie, an American speaker and author who teaches a method of self-inquiry known as “The Work of Byron Katie” or simply “The Work”
• The book “The Top Five Regrets of the Dying” by Bonnie Ware, Hay House UK

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

How can data help to optimize your full training potential and reduce the risk of injury during your routine? What is meant by data? How can we collect and understand it? 

Answering these questions is the job of Gunnar Peterson’s latest guest: Stephen Smith, CEO and founder of Kitman Labs, the prestigious athlete-management platform that gathers health, training and performance data on athletes. 

Today, it is possible for coaches to accurately analyze the performance of professional athletes and determine their strengths, weaknesses and even the main causes of their injuries. The ultimate aim: to exploit the full potential of athletes – and of any person on a training routine. 

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

Can anyone practice yoga – and why should they? Is yoga just a flexibility exercise? Are there any different types of yoga? Can yoga affect our relationships? What results should we expect from a dedicated yoga practice? 

Jason Crandell has been teaching yoga for more than 20 years, with one purpose: to use the tools that yoga offers to help people be less stressed, communicate more and embrace who they really are.

References heard in the episode: 

• Isometric exercises or isometrics, a type of strength training in which the joint angle and muscle length do not change during contraction 
• Vinyasa yoga, a very fluid type of yoga 
• Hot yoga, a series of 26 yoga positions practiced in 90 minutes at 40°C for all ages and all physical conditions 

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

Why are relationships affecting our bodies and brains? What does the “ideal” relationship look like? And how can we eradicate toxic ones and be honest with ourselves? 

To learn more about love and family life, Gunnar Peterson invited marriage and family therapist Nicoletta Heidegger to talk about confidence, non-monogamy and the impact of the #MeToo movement on men. 

They also focus on the most important emotional struggles and how we can deal with them.

References heard in the episode: 

• “Mating in Captivity” by Esther Perel, Harper Collins Editions
• The #MeToo movement, a movement against sexual harassment and sexual assault
• “Sex at Dawn” by Christopher Ryan, Harper Editions  

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

How do we maintain a healthy relationship with food? Is it necessary to count each single calorie we eat in order to get fit? How can we manage our cravings? Is fasting beneficial? Which foods are designed to ruin our willpower? 

In this episode, Gunnar Peterson talks with health and science journalist, and New York Times best-selling author of Genius Foods, Max Lugavere. In his obsession with helping people to lead healthier lives, Max also started his own podcast called Genius Life. 

Gunnar and Max cover a wide range of nutrition topics including fasting, the keto diet, what to ban from your kitchen, and many more issues. In addition, they give five tips for being healthier from your brain to your toes.

References heard in the episode: 

• Max Lugavere’s podcast Genius Life 
• The keto diet, a diet that’s high in fat and low in sugar
• The fasting diet, consisting of alternating periods of fasting and periods of normal eating 

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

How reliable is the famous eight-hour sleep cycle? Are you an owl or a lark? What’s the difference between polyphasic and chronotype sleep?

In this episode, Gunnar Peterson has a conversation with renowned sleep coach Nick Littlehales, who has guided elite athletes such as Cristiano Ronaldo in how to get the most out of their sleep routine. 

In this episode, Nick draws a clear path towards what we should be aiming for when thinking about sleep and recovery. 

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

What is Ayurveda? How can we incorporate Ayurvedic nutrition in our everyday routine? Do we have to follow and agree with the spiritual messages behind Ayurveda to get the most out of it?

In this episode, Gunnar Peterson talks with best-selling author, Ayurvedic nutritionist, practitioner, and host of the podcast Highest Self, Sahara Rose. 

Literally “the meaning of life”, Ayurveda is a sister-science of yoga. It is not just a type of diet, but a holistic approach to health. Let’s dive into the world’s oldest health system, created in India 5,000 years ago.

References heard in the episode: 

• Sahara Rose’s podcast Highest Self
• The Vedas, a large body of religious texts originating in ancient India 
• Sahara Rose’s blog 
• “Idiot’s Guide to Ayurveda”, Alpha Editions 
• Oil pulling, a practice in which oil is “swished” around the mouth. Some people claim that it works by pulling out toxins.
• Doshas, the three substances that are present in a person's body according to Ayurveda. There are Vata, Pitta, and Kapha. 

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

What should you eat after an intense workout? Which foods should you avoid if you’re looking to be lean and healthy?

In this episode, Gunnar Peterson tackles the vast topic of food with one of the best-certified nutritionists in the business, Dr. Philip Goglia. A-list actors and actresses, as well as BOSS BOTTLED ambassador Chris Hemsworth, rely on the insights of this former bodybuilder. 

Dr. Philip Goglia has one motto: “Don’t not eat”. If training makes your body weak, you must learn to listen and give it what it deserves. And don’t forget your fatty fish! 

In this episode, Dr. Goglia gives lots of simple and applicable advice to help you find the best balance for your body and become your best self.

ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness.