In Episode 17 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Don Walton, an MMA athlete, coach, and promoter. Listen in as Don shares his journey from fighter to coach at the Academy of Elite Martial Arts in Saratoga, discussing weight cutting, founding Elite Fighting Promotions, and the discipline of martial arts.

To reach out to Don about training, follow @saratogaelitema_ on Instagram or search for Saratoga Academy of Elite Martial Arts on Facebook.

0:00 Intro and welcome Don Walton

0:25 Don’s roles in martial arts and Elite Fighting Promotions

0:44 Hexagon vs. octagon cage clarification

1:00 Story about uncle’s watch dogs

1:20 How Don started in martial arts

1:56 From military plans to rediscovering martial arts

2:24 Falling in love with Muay Thai and coaching

2:43 Training in Southern California

3:02 Returning home and retiring from fighting

3:49 Choosing coaching over fighting

4:25 Weight cutting and nutrition challenges

6:34 Weight cutting regulations and hydration tests

7:15 Discipline in tough training

8:14 The “hungry wolf” mentality

9:55 Life in the gym and love for martial arts

11:16 Favorite fighters: John Haggerty and Superbon

12:15 Coaching Damian to a WBC championship

13:43 Coaching kids and average people

17:11 Phil Nurse’s Muay Thai curriculum

22:26 Starting Elite Fighting Promotions

28:08 Upcoming September 20th show

35:54 Last meal: spicy ramen from Yummy Ramen or Thailand

39:18 Finding the flow state in martial arts

43:46 Advice for beginners: be a sponge, lose the ego

49:11 Closing thoughts and gratitude

In Episode 16 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Renee Salerno, an endurance athlete, yogi, and aesthetician. Renee, owner of Namastetics, shares insights on her journey through yoga, mountain biking, cross-country skiing, and her approach to skincare that emphasizes self-care and education. From the transformative power of restorative yoga to the importance of SPF and embracing new challenges as a lifelong learner, Renee’s vibrant energy and dedication to community shine through.

Learn more about Renee’s services by emailing her at [email protected], book a session through her Vagaro site, or follow Namastetics Beauty on Instagram.

0:00 Intro and welcome Renee1:56 Renee’s dance-inspired yoga journey3:24 Her intense yoga teacher training experience7:31 Mountain biking mishaps and flow state9:41 Transition from running to cycling11:23 Training for a half marathon15:43 Nutrition for endurance athletes21:11 Exploring cross-country and skate skiing23:34 Trying rock climbing as a beginner27:22 Adapting yoga with a wrist injury32:10 Yoga’s restorative role in athletic longevity38:08 The role of an aesthetician in wellness41:58 Combining yoga, Reiki, and skincare43:21 Understanding Reiki as energy work49:45 Skincare education and avoiding toxic chemicals56:02 The critical importance of SPF59:11 Renee’s last meal: meatballs and homemade pasta1:03:09 Closing thoughts and gratitude

In Episode 15 of Food for Thought, host Stephen Zabala sits down with educator and mindfulness coach Leah Ferrone to explore the impact of technology and social media on mental health, relationships, and real-world connection. Leah shares neuroscience-backed insights, practical mindfulness tools, and stories from her work with kids, parents, and teens to help listeners build healthier tech habits and deeper human connections.

Learn more about Leah’s work and programs at bravelionmind.com and follow her on Instagram at @bravelionmind.

0:00 Intro to Leah Ferrone and digital wellness focus

2:08 The overwhelm of social media presence

4:11 Lessons from a year off Instagram

6:27 Mindfulness roots from Leah’s upbringing

9:36 Making mindfulness fun for kids

13:39 Tech and social media: pros and cons

17:34 Online judgment and cyberbullying

20:00 From outdoor play to online life

22:47 Unspoken social media “rules” for teens

25:07 Value of real-life social interaction

31:12 Power of phone-free events

36:07 Why mistakes help kids grow

40:15 Six-hour phone-free teen retreat

42:12 Teen-led digital well-being committee

45:49 How teens see their tech use

49:20 Teens want authentic childhoods

53:06 Unplugged creativity and problem-solving

55:27 Breaking autopilot phone habits

57:59 AI’s impact on learning and authenticity

In this episode of Food for Thought, host Stephen Zabala sits down with Dr. Patrick Campbell, chiropractor and founder of Ecotone Health, to talk all things performance, movement, and recovery.

From functional mobility to advanced assessments, running analysis, and cutting-edge recovery tools like TECAR therapy, Patrick shares insights that bridge the gap between rehab and athletic performance. Whether you’re a runner, lifter, or just want to move and feel better, this conversation is packed with value.

00:00 Intro to Patrick Campbell & Eco Tone Health

01:28 Patrick’s Background & Career Journey

05:18 Founding Eco Tone & Business Growth06:20 Chiropractic vs. Holistic Movement-Based Care

13:04 Movement Assessment Tools Overview18:54 Sports Training & Mobility Insights24:33 Flexibility vs. Mobility

32:10 Running Form Assessment & Tools

40:13 Recovery Tools at Eco Tone HQ

43:33 TECAR Therapy Explained49:02 Real Results from Recovery Tech

59:02 The Last Meal Question

In this episode of Food for Thought, host Stephen Zabala welcomes Sarah Hutcherson, founder of Slo Breath Works, for an enlightening conversation on the power of breathwork. From managing anxiety and stress to enhancing athletic performance and recovery, Sarah breaks down the science and spirit behind various breath techniques — and even guides listeners through a calming breath practice to start the episode.

Together, they explore the connection between breath and the nervous system, how simple breathing exercises can transform your day, and why just five minutes of breathwork can create measurable change. Whether you’re a yogi, athlete, high-stress professional, or just breath-curious, this episode will leave you inspired (and maybe exhaling a little slower).

00:00 Welcome & Introduction

00:43 Guided Breathwork Practice

03:30 Benefits of Breath Awareness

08:00 Sarah’s Background & Breathwork Journey

13:00 Tools, Books & Science Behind Breath

18:00 Breath & Nervous System Regulation

24:00 Deep Breath Practices & Techniques

30:00 Mental Health, Emotions & Breath

36:00 Daily Integration & Habit Stacking

42:00 The Power of the Exhale

46:00 Final Thoughts & Last Meal Question

In this episode of Food for Thought, host Stephen Zabala welcomes Michael Kurkowski—fitness and mindset coach.

They explore the power of combining physical training with personal development, the philosophy behind kettlebell mastery, and how mindset is built through simple, consistent practice. From overcoming early injuries to coaching during a pandemic, Michael shares a grounded and thoughtful perspective on holistic health.

00:00 – Intro & holistic health philosophy

01:39 – Michael’s injury and journey into fitness

07:10 – Discovering kettlebells and the strength system

12:05 – Mastery over metrics: training as practice

16:22 – Why autonomy matters: lessons from COVID

24:24 – The body/mind connection: which comes first?

28:39 – Daily mindset practices & mental resilience

31:05 – Stoicism, Daoism & surrendering control

37:00 – Social media, self-worth & defining success

42:35 – Michael’s last meal & the emotional power of food

Join host Steven Zabala as he sits down with Dave Bender from Contemporary Athlete, a personal training facility in Clifton Park. Discover how Dave transformed from a springboard diver to a fitness entrepreneur, sharing insights on effective coaching, personalized training, and building a successful gym. Learn about their innovative semi-private training model, cutting-edge technology like Keno Tech, and Dave's philosophy on helping clients achieve their health and fitness goals. Whether you're a fitness enthusiast or looking to start your wellness journey, this podcast offers valuable perspectives on holistic health and personal growth.

0:00 - Introduction and Podcast Welcome

0:53 - Dave's Background in Fitness

3:21 - Fitness as Personal Transformation

4:25 - Approach to Training and Client Coaching

5:28 - Importance of Professional Guidance

8:20 - Fitness Industry Challenges and Misconceptions

9:41 - Transitioning from Coach to Business Owner

15:00 - Contemporary Athlete's Training Model

21:13 - MAPS Training System and Technology

30:00 - Partnerships and Holistic Approach to Fitness

36:40 - Continuing Education for Coaches

47:11 - Future Plans for the Gym

1:00:00 - Last Meal Question

1:06:01 - Closing and Contact Information

Join host Stephen Zabala as he sits down with Katie Tansey, a nutrition coach, fitness enthusiast, and community organizer. In this engaging episode, Katie shares her wellness journey, discusses the importance of nutrition, and talks about her popular Savage Sunday workout group. Learn about intuitive eating, macronutrients, and how building a supportive fitness community can transform your health and lifestyle. Whether you're interested in nutrition, fitness, or personal growth, this podcast offers valuable insights and inspiration.

00:00 Introduction

02:38 Katie's Personal Wellness Journey

05:04 Origins of Savage Sunday

07:53 Type Two Fun Concept

11:19 Katie's Background in Nutrition

14:05 Nutrition Coaching

20:00 Nutrition and Health Strategies

27:33 Fitness Journey

48:45 Savage Sunday and Community

1:00:21 Closing Conversation

Host Stephen Zabala sits down with financial advisor Emma Muhvich to uncover the keys to building a healthy financial life. In this empowering conversation, Emma breaks down the essentials of budgeting, saving, and aligning your money with the life you truly want. Whether you're a young professional, entrepreneur, or simply ready to take control of your finances, this episode will help you manage money without stress, recognize your financial habits, and start building a sustainable future—one smart decision at a time.

0:00 - Introduction to Financial Wellness

4:30 - Personal Financial Journey

12:15 - Understanding Your Money Mindset

20:45 - Practical Budgeting Strategies

30:10 - Relationships and Money

40:22 - Avoiding Financial Pitfalls

50:55 - Retirement and Long-Term Planning

58:30 - Closing Thoughts and Actionable Tips

In this episode of Food for Thought Podcast, host Steven Zabala interviews Kira Kenyon, a nutrition therapy practitioner who shares her profound personal health journey. Kira discusses her struggles with mental health, chronic illnesses and how these challenges led her to a holistic approach to healing. She emphasizes the importance of nutrition, nature, and understanding one's body. Her journey is a testament to the power of holistic health, natural healing, and the intricate relationship between nutrition, mental health, and personal well-being.

0:00 Introduction

2:34 Early Career and Business

4:15 Mental Health Journey

7:41 Health Discoveries

11:12 Ongoing Health Challenges

15:00 Approach to Healing

18:19 Nutrition and Holistic Health

25:00 Deeper Dive into Nutrition

35:00 Spiritual and Philosophical Approach to Food

48:00 Food is Mood Program

58:55 Closing Conversation

1:06:10 Podcast Conclusion