GO with Joe

🥬Melissa Hanson is a health and nutrition coach and social media influencer. She has been able to help over 5,000 people ditch their poor eating habits and live healthier lifestyles. Melissa started her career as a massage therapist and planning retreats focused on mindfulness and healthy eating for small groups. Melissa quickly realized she could reach the masses through her inspiring Instagram and posting her health coaching tips on social platforms so people from all over the world can tune in and feel like part of her community. Melissa not only talks about the importance of healthy eating, but she also lives it herself with a completely plant-based, unprocessed diet. 

→IN THIS EPISODE…Melissa talks to Joe about overall nutrition and health goals and what pitfalls to avoid.  They get into what gut health is, and why it has so many repercussions on your overall wellness. Melissa also talks about the importance of a plant-based diet, which doesn’t have to be completely meat-free, but rather plant-strong. Melissa has a great way of simplifying what is most important when it comes to what you should be putting into your body and gives some amazing quick go to’s to have in your pantry/refrigerator for those days you need quick meals, and how surrounding yourself with positive accountability partners is key to your success.

🔍 Breakdown with  Melissa Hanson:

Chapter 1 (0:00​) Introduction

Joe introduces Melissa Hanson

Chapter 2 (1:21) How Melissa got started

Melissa started her health nutrition journey out of college after she started learning about how food affects health so significantly.

Chapter 3 (5:17) Alkaline, what it is and why it’s important

Processed foods are acidic and can cause an imbalance in your body. Eating living food, fruits, and vegetables, is alkaline and brings a healthy balance.

Chapter 4 (9:38) Food advice

Gotos and easy advice to help make good choices, especially when you are on the go. Keep it simple. Also how to navigate the grocery store

Chapter 5 (15:47) Glyphosate - What it is, and how to handle it, and what foods to avoid

Glyphosate is a broad-spectrum herbicide sold under the common trade name Roundup. 

Chapter 6 (18:30) Schedule your day

Do in advance what you know in advance. Also best tips on how to start your day to set yourself up for success.

Chapter 7 (​19:47) Tips for success

Melissa shares the top tips she has seen that results in success when trying to switch to a nutrition-dense lifestyle.

Chapter 8 (24:39) Fasting advice

When you are fasting you burn all the bad cells first, but you go through detox first. 

Chapter 9 (26:05) Working on a calorie deficit

You don’t have to count calories. You will achieve a deficit with a plant-strong diet, and leaving out the processed foods.

Chapter 10 (28:45) Wholistic physician

Natural path doctors are able to do a lot of tests that traditional doctors don’t do. One, in particular, is glyphosate, which is a direct cancer-causing agent.

Chapter 11 (34:27) Accountability partners

Make sure you are surrounding yourself with like-minded and supportive individuals.  Take baby steps together and you will notice a difference in only 30 days.

Chapter 12 (42:53) Harmful diseases directly linked to diet

Don’t wait until a health scare to make a change. Heart disease and cancer are just two of many scary health risks that are a direct result of what they are eating.

Chapter 13 (53:07) Tools and Apps

Some tools that can help you on your journey including some beneficial apps, tools, and stress management ideals.

Chapter 14 (59:33) Keep it simple

There are some simple steps and actions you can take to help simplify your health journey. These easy steps include getting good sleep

Chapter 15 (1:06:00) Joe Wraps up the episode

Joe thanks Melissa for being on the episode and share his key takeaways

Material Referenced in this interview:

→ The Gerson Miracle

→ https://gamechangersmovie.com/

→ https://www.rebootwithjoe.com/joes-films/

→ https://www.forksoverknives.com/

→ https://www.imperfectfoods.com/

📞 Connect with Melissa Hanson

→https://www.instagram.com/melissa_hanson/

→https://www.hansonskitchen.com/

→https://www.youtube.com/c/hansonskitchen

→https://www.pinterest.com/hansonskitchen/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

🎧 Joe Chura is an entrepreneur, inventor, and investor philanthropist. He founded and bootstrapped two companies, Launch Digital Marketing and Dealer Inspire, which both became two of the fastest-growing companies in America, earning the #39 spot on the Inc. 500 and #5 ranking on Crain’s Chicago Fast 50. In 2018, Joe sold both businesses to Cars.com in Chicago’s largest acquisition of the year, and he continues to lead their growth and innovation today as CEO. Joe’s passion is using his leadership and health and fitness experiences to help others achieve their goals, including starting an event REFUEL in December 2017, the Not Almost There Podcast in January 2021, and another event GO which will be held in August of 2021.  

→IN THIS EPISODE… Joe looks back over the last 25 episodes and reflects on what led him to begin this podcast, as well as what he has learned along the way. After having conversations with 25 interesting, authentic people, Joe shares his favorite take-aways and how he has used some of their tips in his own personal development.

🔍 Breakdown with Joe Chura:

Chapter 1 (0:00​) Joe Introduces the episode

Joe explains how he started the podcast, and talks about an event GO. he is hosting in August.

Chapter 2 (2:10) Chadd Wright

Chadd explains what it takes to become a winner and one of the main things is not to give pain a voice.

Chapter 3 (15:20) Jesse Itzler

Jess Itzler talks about how to set up your goals and not beat yourself of as life happens.

Chapter 4 (20:02) JP Dinnell

Priority is a word JP uses in such an actionable way to help organize and structure your day.

Chapter 5 (29:45) Ben Nemtin

Ben talks about the importance of goals and how you need to think about your life’s journey so, at the end, you can feel fulfilled.

Chapter 6 (35:01) Maysoon Zayid

Be yourself, that is the best piece of advice one can receive, and Maysoon lays it out in a beautifully straightforward way.

Chapter 7 (40:30) Alex Banayan

People like to claim luck is a major factor in one’s success, and Alex agrees with that with one caveat. 

Chapter 8 (45:00) Patty Morrissey

Patty talks about the importance of your alter ego to help get out of your shell, and embracing your ideal version of yourself.

Chapter 9 (48:53) Alex Pang

Find the best time for you to be the most productive. This is the chronotype challenge, which if you allow yourself to reflect, could be a real game-changer for your productivity.

Chapter 10 (50:15) Mike Vardy 

Stop playing defense with your day and do not let people control your day, Mike shares advice on how to not let you day get away from you.

Chapter 11 (52:44) Mike Matthews

Mike Matthews gives us the formula on HOW you can eat what you want and still stay in shape using his 80/20 rule.

Chapter 12 (55:11) Angela Davis

If you are a parent struggling with your kid’s screen time and want them to be more active, this is a tip for you.

Chapter 13 (56:11) In-Q

In-Q recites his poem, Say Yes

Chapter 14 (58:11) Joe wraps up the episode

Joe shares his thoughts on the episode

Material Referenced in this interview:

→ Not Almost There Youtube Channel

→ Not Almost There Spotify

→ Not Almost There Apple

→ GO. A Not Almost There Event Discount Code: NAT2021

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

👨‍⚕️Dr. Robert L. Murphy is the Executive Director for the Institute for Global Health, as well as head of infectious diseases at Northwestern Feinberg School of Medicine. He has been with Northwestern for over 40 years, and when he began his tenure at Northwestern, he saw the first reported AIDs patient in Chicago. He also started one of the first AIDS clinics in Chicago. Dr. Murphy’s main focus on his life’s work has been HIV infection, viral hepatitis, antiviral drug development, and global health research. Dr. Robert Murphy has been the guest expert regarding COVID-19 questions and update on WGN morning news program.

→IN THIS EPISODE…Joe asks Dr. Robert Murphy about his involvement and insights regarding the COVID pandemic. Dr. Murphy has been working with infectious diseases for over 40 years and shares his experiences from being a child during the Polio outbreak to his career starting by treating the first reported AIDs case in Chicago. Dr. Murphy digs into the timeline of COVID: how he was getting his information and therefore had offered bad advice early on, and what we did right as a country to prevent the continued spread of the virus. Dr. Murphy also explains the timeline of the vaccine, how it has been able to get distributed to the public so quickly, and what he believes will be the following steps to irradicate the virus. 

🔍 Breakdown with Dr. Robert Murphy:

Chapter 1 (0:00​) Joe Introduces Dr. Robert Murphy

Dr. Robert Murphy has been in infectious disease for over 40 years. He is also a regular on the WGN morning news show answering your covid questions.

Chapter 2 (3:03) Was Covid a shock

No, there have been a few epidemics, so having a virus that came out wasn’t a shock. The extent and how it has lasted is what is shocking. 

Chapter 3 (5:34) Early information

When covid first emerged, information was funneled slowly. Most communication was coming from the press.

Chapter 5 (8:23) What we got wrong

The public has lost confidence in public health officials, so that disconnect has been devastating for the country.

Chapter 6 (12:18) The vaccine timeline and creation

The COVID vaccine came out extremely quickly. This has caused doubt in some, but Dr. Murphy explains how everything aligned to this groundbreaking vaccine out in record time.

Chapter 7 (23:34) What Dr. Murphy would have done better 

Our country is one of the poorer performing countries in regards to how we handled the virus. Dr. Murphy unpacks what we could have done better.

Chapter 8 (29:34) Our unvaccinated population

Unfortunately, due to the poor communication that had been shared during the early stages of COVID, there are information gaps for people who are not getting vaccinated.

Chapter 9 (​34:40) Vaccinating our children

Dr. Murphy explains where we are in terms of timeline and getting vaccines to children. As we are studying the effects of the trial patients who received the first vaccine, it gives insights into understanding how kids will respond to the vaccine.

Chapter 10 (39:14) Mask wearing

We have learned a lot about masks through the pandemic. This is one of many coronaviruses, so this will not be the last one we experience. 

Chapter 11 (49:00) Covid testing and testing positive after the vaccine

Joe has gotten three covid tests, and all came back negative. He shared his experience with Dr. Murphy. Dr. Murphy also explained data of people getting the vaccine and getting covid.

Chapter 12 (52:55) Prediction for 2 years

It will take 3-5 years for global vaccination. Continued testing and understanding of the genetic breakdown of how the vaccine is working and any boosters that may be needed. Long-term consequences of getting covid also have been alarming so far.

Chapter 13 (58:13) recommended resources

Dr. Murphy shared resources (listed below) for unbiased information regarding the covid virus and the latest updates. 

Chapter 14 (1:01:29) Joe Wraps up the episode

Joe thanks Dr. Murphy for being on the episode and share his key takeaways

 COVID Resources:

→https://www.cdc.gov/coronavirus/2019-ncov/index.html

→https://covid19.nih.gov/

→https://coronavirus.jhu.edu/

→https://www.who.int/

→https://www.globalhealth.northwestern.edu/covaxcen/index.html

→https://www.doh.wa.gov/emergencies/COVID19

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

🔥 Mike Matthews is an author, fitness evangelist, podcaster, and entrepreneur.  Mike operates with the belief that every person can achieve the body of his or her dreams. He is the bestselling author of the books, “Bigger, Leaner, Stronger”, “Thinner, Leaner, Stronger”, and “The Shredded Chef”, which combined have sold over 1.5 million. Mike is also the host of the Muscle For Life podcast, as well as the founder of Legion Athletics. Mike has used his simple and science-based approaches to fitness and health, building muscle, losing body fat, and gaining strength, to help thousands of people across the world achieve their best bodies ever! 

→IN THIS EPISODE...Mike explains the importance of some key factors to ensure great and healthy training; which include getting proper sleep, understanding the food you eat, and the importance of building good habits. He also tells Joe the best supplements to take if you are interested in enhancing your workout regimen AND...AND...The one and only true bio-hack. Get on those shoes or get in the gym while you listen or watch this one. We cover almost everything you need to get started.  Keep sending your feedback and look forward to seeing you on the other side.

🔍 Breakdown with  Mike Matthews:

Chapter 1 (0:00​) Joe Introduces Mike Matthews

Mike is a fitness enthusiast who has answered over 200,000 health questions

Chapter 2 (1:39) Pitfalls getting started on a fitness journey

When people start a trend diet or workout, they can set themselves up for failure with restrictive changes which are not sustainable. Mike offers examples on how to set yourself up for success. 

Chapter 3 (​14:18) The science behind fitness

There is an intention in Mike’s books to ensure the readers understand every principle. Each chapter also ends with the resources referenced to show each idea has been researched.

Chapter 4 (31:30) Understanding your metabolic rate

20% of your resting metabolic rate (RBR) is used to operate your brain functionality. Mike shares more facts on what your RBR is and how to improve it.

Chapter 5 (39:45) Before bed snacking

Sleeping through the night has been an issue for Mike. He offers some great tips, which include getting some before-bed carbs.

Chapter 6 (51:23) Are there foods to stay away from

Surprisingly, no. The real trick is to listen to what your body tells you. If your body responds badly to a certain food, stay away from it.

Chapter 7 (57:53) Figuring out your macros and best way to track

Figuring out your macros can be difficult, so Mike breaks down the percentages that should work for the average person. Make a food plan that works for you.

Chapter 8 (​1:09:33) Exploring calorie deficit and keeping muscle during cardio training

Conditioning is the tool to improve your cardiovascular system, and it’s viable to do this without losing muscle. Mike explains figuring out the calorie deficit you should be working with and how to keep muscle while cardio training.

Chapter 9 (54:21) Importance of sleep

The only true bio-hack is sleep. Sleep has so many benefits, and even more interesting is the negative effects not getting enough sleep has on your health journey.

Chapter 10 (1:05:47) High weight and low reps 

If you want to gain muscle and get bigger and stronger, you need to do higher weights and fewer reps. Mike discusses the myth behind more reps getting you more muscles.

Chapter 11 (1:20:26) Supplements are not essential

Surprising comment from Mike, given he runs a supplement brand, but they are not necessary. However, it is important to note, you can absolutely enhance your workout and speed up your fitness goals with the supplements described.

Chapter 12 (1:41:11) Joe Wraps up the episode

Joe thanks Mike for being on the episode and share his key takeaways

Material Referenced in this interview:

→ Bigger, Leaner, Stronger: by Michael Matthews

→Thinner, Leaner, Stronger: by Michael Matthews

→ Beyond Bigger Leaner Stronger: by Michael Matthews

→The Shredded Chef by Michael Matthews

→Legion Supplements (mentioned in the podcast)

📞 Connect with Mike Matthews

→https://www.linkedin.com/company/legion-athletics/

→https://www.instagram.com/muscleforlifefitness/

→https://www.facebook.com/muscleforlifefitness

→https://twitter.com/muscleforlife

→https://legionathletics.com/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

😴 Alex Soojung-Kim Pang’s academic training is in history and sociology of science, a field that blends history, anthropology, and sociology. His research uses ethnography, interviews, historical case studies, and literary analysis (and whatever other tools are lying around) to understand users and their worlds. Alex started his career studying people, technologies, and the worlds they make. Since 2000 he has worked as a technology forecaster and futurist, helping companies understand new technologies and global trends, and their strategic and business implications. His research and consulting opportunities lead Alex to become an author. Most recently he wrote, SHORTER: work better, smarter, and less- which uses design thinking to explain how companies in a variety of industries and countries are moving to 4-day weeks. It’s a sequel to his 2016 book REST: why you get more done when you work less, which explores the hidden role rest plays in the success of super-creative and -productive people. Alex also wrote, THE DISTRACTION ADDICTION, deals with technology, addiction, and distraction.

→IN THIS EPISODE… Joe and Alex take a deep dive into the workweek, employee burnout, and how our perception of productivity needs to be reconstructed. Alex advocates for working shorter, more focused hours and balance that with more ‘serious leisure’ time. Joe and Alex discuss the power of taking breaks from meetings, such as zoom calls, and Alex gives great actionable tips on how to take planned breaks from intense work to enhance your creativity and capacity.

🔍 Breakdown with  Alex Soojung-Kim Pang:

Chapter 1 (0:00​) Joe Introduces Alex Soojung-Kim Pang

Alex Soojung-Kim Pang is a best-selling author and futurist.

Chapter 2 (1:58) The importance of rest

The “why” behind the importance of rest is the recharge that comes from recovering the energy lost during the day.

Chapter 3 (​9:14) Breaking up your day

Setting time for yourself throughout the day for various mental breaks is just as important as meetings throughout your day.

Chapter 4 (22:53) Companies with successful workday models

There are some companies that started adapting a 4-day work model and Alex shares the results.

Chapter 5 (31:50) Catalyst to Rest

While on a work sabbatical, Alex came to the realization that 

Chapter 6 (35:52) Creating your company culture

A couple of useful tips to ensure being respectful of people’s time. Make meetings shorter and purposeful, using technology for focus, and better structure of your day.

Chapter 7 (41:35) Lessons from the pandemic

Going to a remote-based model and showing employees flexibility has proven to be successful. We need to keep this model going post covid.

Chapter 8 (​46:11) Maximizing your productivity

It isn’t easy to self-identify what time of day is your peak performance time. It’s important to recognize your most focused times are, also it doesn’t have to be limited to one time of day.

Chapter 9 (54:21) The power of sleep

Alex breaks down the cycle of sleep, and the benefits of a nighttime routine to help power down and get the maximum benefit from recharging.  He also explains the negative effects of a sleep deficit. 

Chapter 10 (1:05:47) Concept of deep play and vacation boundaries

You need to give your creative subconscious time to mull over your ideas without conscious effort. This is also true for your vacation. Set your boundaries so you can enjoy downtime which can then fuel a more focused mind upon your return.

Chapter 11 (1:20:26) Combating distractions with your kids

Thinking about how distracted our kids are due to the number of electronics and screen time that is in front of them. 

Chapter 12 (1:24:30) Getting started incorporating rest in your life

There is great value to adding rest boundaries in scale at organizations. Think about how you can model and encourage employees to have higher quality focus time as well as downtime. 

Chapter 13 (1:29:55) Wrapping up 

Joe concludes the episode and gives you a recap of his highlights from his conversation with Alex.

Material Referenced in this interview:

→SHORTER by Alex Soojung-Kim Pang

→REST by Alex Soojung-Kim Pang

→THE DISTRACTION ADDICTION by Alex Soojung-Kim Pang

→Outliers by Malcolm Gladwell

📞 Connect with Alex Soojung-Kim Pang

→https://www.linkedin.com/in/askpang/

→https://www.instagram.com/askpang/

→https://www.facebook.com/askpang

→https://twitter.com/askpang

→https://www.strategy.rest/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

🏔 Chadd Wright is a motivational speaker, business owner, entrepreneur, and retired Navy SEAL who served as a Navy SEAL master training specialist and instructor for 12 years. When he retired in 2019, he also started the 3-OF-7 Project together with his brother, Blake Wright, which is a project dedicated to assisting people in becoming the best version of themselves. Chad also continues to push himself with new goals as an ultramarathoner, with completing and winning events such as The Revenant, Mid State Mile, and  Single Track Maniac.  

→IN THIS EPISODE… Joe and Chadd talk briefly about Joe’s experience at the proving ground and Chadd's ideas and philosophy around leadership. Chad shares his journey and commitment to becoming a Navy SEAL, his struggles with a silent heart issue, and how his singular focus allowed him to overcome this obstacle. He told Joe about the power of the mind to break barriers and achieve the things you want to manifest in life, how accountability is the sign of a truly great leader, and how to deal with self-doubt. 

🔍 Breakdown with  Chadd Wright:

Chapter 1 (0:00​) Joe Introduces Chadd Wright

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:20) Positive and negative leadership inspiration

Everything Chadd has created with his 3of7 company has been fed from what he learned from being a Navy Seal. He credits so much of what he learned from being a seal instructor and feels he has a master's degree in forging warriors.

Chapter 3 (​5:48) An unachievable lesson

In BUDs Chadd experienced a setback in a particular exercise of extreme endurance, but it was because his instructors had set an unrealistic goal. What he learned from that experience was something he implements today. 

Chapter 4 (14:25) Failure as a leader

We all experience failure, and although it may seem more glaring as a leader, the best thing you can do is take ownership. Own the mistake, learn from it, and do better.

Chapter 5 (19:30) Becoming a navy seal

Chadd set a goal of becoming a navy seal and wouldn’t let anything stand in his way. Not even a rare heart condition that almost took him out of the running to be on the seal's team.

Chapter 6 (34:59) Proving oneself to others

Proving himself to family, friends, and any naysayers around Chadd wasn’t his top driver, it was his internal drive that pushed him to achieve his goals, from becoming a Navy Seal to his ultramarathon experiences.

Chapter 7 (42:10) Finding motivation to keep pushing yourself

Motivation comes from Chadd’s brothers and sisters who have contributed in some way to the 3 fo 7 project. 

Chapter 8 (​47:52) Putting in the miles

Chadd doesn’t just put out goals without setting them for himself. He set goals such as training for the mid-state mile, which is his principles put into practice.

Chapter 9 (51:43) Your tongue is your rudder

The minute you allow yourself to speak words of self-doubt or insecurity, you allow the idea of giving up to set in. The power of a positive mindset and positive self-talk is crucial to your success.

Chapter 10 (58:41) The day after a major achievement

After you have trained and prepared for a race or event, the following day can be depressing. The letdown, if you don’t prepare for it can take you by surprise. Chadd allows himself 1-2 days to feel sad. He knows it will come, and he plans for it, and allows it to have its place.

Chapter 11 (1:05:55) Being in a flow state

This life is a gift, and the best gift we can give ourselves is to be present and to challenge ourselves to the best we can be. To experience the good and the bad, and to learn and grow from each experience.

Chapter 12 (1:21:03) Joe wraps up the episode

Joe concludes the episode and recaps highlights from his time with Chadd.

Material Referenced in this interview:

→https://3of7project.com/

→The Podcast

→The Basic Course

→The Proving Grounds

📞 Connect with Chadd Wright

→https://www.facebook.com/3of7project

→https://www.instagram.com/chadwright278/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

🏃‍♂️ Alex Hutchinson is an Author with a Master’s degree in journalism from Columbia University, a physicist with a Ph.D. from the University of Cambridge. Aside from academia, he is also a professional athlete with credentials as a two-time finalist in the 1,500 meters at the Canadian Olympic Trials. Today he writes about the science of endurance for Runner’s World and Outside, while frequently contributing to little-known publications like the New York Times, The New Yorker, and Toronto’s Globe and Mail. FiveThirtyEight recently named him one of their “favorite running science geeks” and he was also one of only two reporters granted access to cover Breaking2 — Nike’s top-secret training project to break the two-hour marathon barrier. 

→IN THIS EPISODE… Joe and Alex break down the science behind VO2 max. Alex explains what it is, how to figure out your numbers, and what you should use this metric for. They also discuss fitness; what the optimal exercise frequency is, how to gain muscle back after you lose it, and the importance of strength training. Alex shares his favorite gadgets to help track your progress, and his most important tips you can start using today.

🔍 Breakdown with  Alex Hutchinson:

Chapter 1 (0:00​) Joe Re-Introduces Alex Hutchinson

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:19) Breaking down VO2 max

It’s the volume of oxygen, the fastest rate at which you can take oxygen and give it to your muscles. Alex explains how this varies depending on your level of fitness and why this is important.

Chapter 3 (​6:32) VO2 Max and how you should apply it

Remember VO2 max is important to understand your physical well-being. Even if you’re not an athlete, improving your Vo2 max can potentially improve your overall health. Low levels of cardiovascular fitness correlate with an increased risk of heart disease.

Chapter 4 (8:12) How to improve your VO2 Max

You can increase your Vo2 max in two ways: by increasing the amount of blood your heart can pump and by increasing how much oxygen your muscles can take up. 

Chapter 5 (21:09) Going back, what would you do differently

Alex looks back on his career and thinks about what he might change or do differently. The purest answer is no. Alex explains that although he knows so much more now about the physiological side of training, he feels proud of the way he handled his career.

Chapter 6 (24:12) Minimal amount of exercise to get maximum results

30 minutes of moderate exercise 5 days a week is what is advised. Although, even 10 minutes moves the needle.

Chapter 7 (29:37) Losing muscle quickly when you stop exercising

If you are sitting all day or not moving at all, you lose muscle extremely quickly. Scary if you are sitting at a desk all day. The good news is that it is easier to regain that muscle, and Alex explains why.

Chapter 8 (​35:56) Gadgets or methods that help your training

The most important method is focusing on your mental strength. The extras are just not proven to be any more effective than your own training routine.

Chapter 9 (40:05) Nike Vapor Fly

Alex was one of 2 journalists to be able to report on the Nike Vapor Fly, and almost breaking the world record. Nothing in the shoe was new, but it was just the perfect combination to create faster run times.

Chapter 10 (54:46) Joe wraps up Part 2

Joe closes the episode by asking if Alex would expand the book, what would the new chapters be.

Material Referenced in this interview:

→Endure by Alex Hutchinson

→The Genius of Athletes by Noel Brick and Scott Douglas

📞 Connect with Alex Hutchinson

→https://www.linkedin.com/in/alexhutchinson

→https://www.facebook.com/sweatscience

→https://www.instagram.com/sweat_science/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

Alex Hutchinson is a NY Times Best Selling Author with a Master’s degree in journalism from Columbia University, a physicist with a Ph.D. from the University of Cambridge. Aside from academia, he is also a professional athlete with credentials as a two-time finalist in the 1,500 meters at the Canadian Olympic Trials. Today he writes about the science of endurance for Runner’s World and Outside, while frequently contributing to little-known publications like the New York Times, The New Yorker, and Toronto’s Globe and Mail. FiveThirtyEight recently named him one of their “favorite running science geeks” and he was also one of only two reporters granted access to cover Nike’s top-secret training project to break the two-hour marathon barrier. 

→IN THIS EPISODE… Joe and Alex break down the science behind physical exertion and the importance of mental fortitude. Alex tells the story of his “aha moment” during a meaningless track meet that catapulted his running career and seeded his interest in the power of the mind. Alex explains what this all means for the everyday person: optimal exercise volume for maintaining health, how to avoid acute and chronic injuries, and how visualization and positive self-talk are cornerstones to performing at your best.

🔍 Breakdown with  Alex Hutchinson:

Chapter 1 (0:00​) Joe Introduces Alex Hutchinson

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:43) The inspiration for writing Endure

While running in an inconsequential race, Alex had an experience where he had smashed his PR, and the only element that was different was his frame of mind. This event started a trajectory of research that led him to write a book about the impact of the mind on the body.

Chapter 3 (​5:50) Finding research to substantiate mind over matter ideal

Not just relying on anecdotal experience, Alex also explains the research he did on athletes’ mindset and how it affects their performance.

Chapter 4 (12:21) Variations in mental fortitude

Why can some people squeeze more out of the lemon than others? Looking at why some people are able to break free of their mental limitations

Chapter 5 (22:29) Positive self-talk

Affirmations are not a new concept, but the research of just how much positive self-talk affects performance is surprising.

Chapter 6 (30:26) Negative self-talk

 The minute negativity starts creeping in, it can often be an insurmountable obstacle. Joe and Alex discuss why this happens and how to avoid this pitfall.

Chapter 7 (38:18) Visualization and micro-goals

From a young age, Joe and Alex both have had personal experiences of visualization that helped mold how they view goal setting. Alex gives great advice on how to break up a large goal into smaller achievements.

Chapter 8 (​48:07) Setting goals for purpose-driven training

Joe is doing a Spartan Ultra race, and how it shapes and drives his workouts. Having a goal to work toward can help motivate and create accountability around your exercise.

Chapter 9 (54:46) Joe wraps up Part 1

Joe and Alex continue their conversation next week and dig into VO2 max.

Material Referenced in this interview:

→Endure by Alex Hutchinson

→The Genius of Athletes by Noel Brick and Scott Douglas

📞 Connect with Alex Hutchinson

→https://www.linkedin.com/in/alexhutchinson

→https://www.facebook.com/sweatscience

→https://www.instagram.com/sweat_science/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

Suzie Yorke launched a rocket ship food start-up brand Love Good Fats that just exceeded $100mil in Revenue and is just over 3 years! 🚀🚀🚀🚀 A proud mom, partner 🏳️‍🌈, former Marketing CPG Executive and now, first-time entrepreneur (at age 50!) on a fierce mission to spread the word that fat is back and sugar it out. 11x Ironman athlete, cyclist, marathon runner. Award winner: 2020 RBC Canadian Women Entrepreneur Award and 2019 Top 100 Most Powerful Women Award. Suzie’s brand Mission is to play a key role in getting North Americans to eat more healthy fats, less sugar, feel great, and living healthier lives. Finally, fat is back!

→IN THIS EPISODE… Joe discusses with Suzie Yorke her impressive launch of a nutrition bar company, Love Good Fats, at the age of 50. Being a startup in a food space is not easy, but with Suzie’s impressive marketing background, she explains how she was able to acquire funding and get into big box stores to start the upward trajectory of her nutrition bar business. She tells Joe about the fallacies of a high-fat diet, as well as the positive effects on her physical health and her energy level once she ditched her previous misconceptions and reintroduced good fats.

🔍 Breakdown with Suzie Yorke:

Chapter 1 (1:30​) Joe Introduces Suzie Yorke

Suzie is an entrepreneur in Canada that is exploding into the health bar scene. 

Chapter 2 (1:49) The creation of Love Good Fats

While traveling in her previous CMO role, Suzie discovered a breakthrough in her health. She realized the misinformation she had been told is that all fats are bad.

Chapter 3 (​5:01) Starting a company at the age of 50

Once Stacie had her moment identifying a gap in the market for a healthy fat bar, she starting getting angel investors and working to get her bar up and running. 

Chapter 4 (10:23) Sales blew away expectations

Love Good Fats' proof of concept was two bar flavors, and those bars quickly flew off the shelves, so they immediately created two new flavors and things haven’t slowed down since.

Chapter 5 (11:39) Getting into big box stores

Whole Foods was the first big-box store to pick up her product, and it did not take long to get into more stores once the word was out about the sales she was doing.

Chapter 6 (17:11) How to know if my product will last

There are market reports that come out, but there are also some key identifiers. Suzie explained how she was able to identify her brand as a stable force in the nutrition bar space.

Chapter 7 (22:23) My “I made it” moment

It's hard to say out loud at any given time, “I made it”, but Suzie recounts the moment she had where she felt her company had hit a major milestone.

Chapter 8 (​27:46) Entrepreneur state of mind

Being an entrepreneur comes with its own set of challenges. It may seem like being your own boss is the ultimate goal, but what often isn’t spoken of is the weight of supporting your employees and other stresses that come along with it.

Chapter 9 (36:20) Not feeling healthy

Doing everything Suzie thought she should be doing; low fat, low salt, and eating greens. She still had stomach issues and high blood pressure. What’s the problem?

Chapter 10 (44:01) Cutting out Sugar and good nutrition

Suzie cut out sugar and focused on clean eating with fruits, vegetables, and healthy fats.

Chapter 11 (49:09) Common mistakes of high-fat diet

A high-fat diet doesn’t mean an abundance of saturated fats. It’s important when you are adding fats to your daily nutrition you understand the kind of fat you are consuming. You should always track/monitor your progress and consult your physician. 

Chapter 12 (54:52) Balancing workout with your workday

You have to make it a priority and set a focus and intention on your day. Being an entrepreneur can absorb so much more of your time and focus, so carving out time is essential.

Chapter 13 (56:30) One take away recommendation

Just cut sugar. There is so much sugar that is hidden in foods and ingredients, so limit or cut your sugar consumption as much as possible.

Chapter 14 (59:16) Where to find Love Good Fats

First, a recommendation put the bars in the fridge and the freezer. You can find the product in Whole Foods, Walmart, and some other chain stores. Connect with Suzie on LinkedIn.

Chapter 15 (1:00:00) Joe wraps up the episode

Material Referenced in this interview:

→The Big Fat Surprise by Nina Teicholz

→https://lovegoodfats.com/

📞 Connect with Suzie Yorke

→https://www.linkedin.com/in/suzieyorke/

→https://www.facebook.com/suzieyorke/

→https://www.instagram.com/suzieyorke/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura

 📄 Dr. Devon Price Dr. Devon Price is a social psychologist, writer, activist, and professor at Loyola University of Chicago’s School of Continuing and Professional Studies. Price’s work has appeared in numerous publications such as Vox, Slate, The Rumpus, NPR, and HuffPost and has been featured on the front page of Medium innumerable times. Their first book, LAZINESS DOES NOT EXIST, was published in January 2021 to critical acclaim.

→IN THIS EPISODE… In this episode, Joe discusses with Dr. Devon Price the laziness paradox and if laziness, in fact, exists. Dr. Devon gives Joe actionable tips on how to feel balanced in your day with pockets of time for yourself and your mental health, so when you are meant to be focused, you are able to do so without fear of burnout.

🔍 Breakdown with Dr. Devon Price:

Chapter 1 (0:00​) Joe Introduces Dr. Devon Price

Mike Vardy is a productivity specialist and is going to share tips and ideas during the interview.

Chapter 2 (2:11) Common misconceptions about laziness

People often identify themselves as lazy and do not give themselves enough credit for what they are doing. It’s not about willpower; it about prioritizing.

Chapter 3 (​4:22) The fine line between too lazy and not lazy enough

We define a lot of situations as lazy, but as a culture, we overuse that word. 

Chapter 4 (5:58) Working harder versus working smarter

Dr. Devon recognizes some work culture norms are not what works for someone’s accomplishments. Being the last one to leave the office is not essential; making positive outcomes for your organization is.

Chapter 5 (9:18) Notification and alerts on your smart devices

One particular workspace app, slack, has been positive and damaging to the workplace atmosphere. Dr. Devon advises on how to set boundaries within that space.

Chapter 6 (16:29) Working can affect your health

How Dr. Devon became interested in the topic of laziness and work expectations, is when they themselves suffered adverse health effects from the amount of stress and pressure they expected out of themselves.

Chapter 7 (22:23) Living to someone else’s expectations

Dr. Devon discusses “upward social comparison.” They explain how not to let others be your benchmark to your detriment.

Chapter 8 (​27:46) Learning something new

When you can give yourself a new focus, it can help alleviate stress. You take away expectations, as this is something new you are trying, so you can remove the idea of being perfect.

Chapter 9 (36:20) Creating a filter against social media

Dr. Devon gives examples of their boundaries they set in order to push against the pressure of online content. They also explain tips that will help buffer the stress that comes from a constant stream of notifications.

Chapter 10 (40:37) Tips for feeling overwhelmed by the news

Don’t mistake information for power. Too much information can flood our nervous system, so find ways to slow down. Dr. Devon also explains the power of blocking.

Chapter 11 (49:02) The positive outcomes from a “push” from a device

Is a Fitbit or Apple watch a positive tool or negative? The benefits and the negative aspects of having a reminder at all times.

Chapter 12 (52:22) Creating routines as a parent

As a parent, there is guilt around “screen time” or allowing them to have a day without an agenda. There is a wonderful aspect of showing your children realistic expectations and allow to have 

Chapter 13 (59:24) The overall lesson boiled down

 Dr. Devon provides some actionable items on how to take control of your day and your overall happiness and well-being.

Chapter 14 (1:01:12) Helpful resources

In Laziness Does Not Exist, there are many resources from books to tools online that help you in your day-to-day. Dr. Devon shares some of their top recommendations.

Chapter 15 (1:03:37) Where you can connect with Dr. Devon and wrap-up

Dr. Devon shares how you can connect with them and Joe wraps up the episode.

Material Referenced in this interview:

→Laziness Does Not Exist by Dr. Devon Price

→Sadblock, filter extension on Google Chrome

→Values Clarification Exercise by therapistaid.com

→Reflective writing exercises - Google for resources

📞 Connect with Dr. Devon Price

→https://www.linkedin.com/in/drdevonprice/

→https://www.facebook.com/drdevonprice/

→https://www.instagram.com/drdevonprice/

→https://devonprice.medium.com/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura