REST | EAT | MOVE

In this episode of the Rest, Eat, Move podcast, Matt and Chris dive deep into the causes and solutions for acid reflux, a condition that affects 20% of U.S. adults. Join the conversation as they break down why acid reflux is on the rise and how lifestyle changes can lead to relief. From familiar remedies like water with lemon to the importance of managing stress and incorporating movement, you'll discover natural ways to say goodbye to heartburn. Whether you're struggling with occasional indigestion or chronic GERD, this episode offers practical tips to help you conquer acid reflux and promote better gut health. Tune in and take control of your well-being, naturally.

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the transformative power of curiosity in optimizing health and wellness. Moving beyond the traditional reactive mindsets that dominate our health systems, they explore how fostering a spirit of curiosity can lead to better questions, innovative solutions, and ultimately, a thriving life. Drawing from their own experiences and professional insights, Matt and Chris discuss practical ways to shift from merely reacting to health issues to proactively seeking knowledge and making informed decisions. Tune in to learn how curiosity can open up a world of possibilities for your health, fitness, and overall well-being.

Welcome back to episode 227 of our podcast, focusing on the transformative power of strength training! In this second part of our deep dive, Matt and Chris unpack the myriad benefits of strength training, expanding beyond just muscle building to include improved metabolism, bone density, mental health, and overall longevity. Perfect for beginners and seasoned athletes alike, this episode breaks down how to get started, maintain a routine, and keep pushing your limits as you age. Tune in to discover why strength training is often hailed as the fountain of youth and learn how to integrate it seamlessly into your life.

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of strength training. They start with the inspiring story of an 11-year-old receiving a 110-pound dumbbell set and transition into the incredible benefits of strength training at any age. The discussion covers the importance of strength training for longevity, injury prevention, and overall health, emphasizing the three R's: range, rate, and resistance. Learn why strength training can improve balance, bone density, and flexibility, and why everyone, especially those over 50, should incorporate it into their fitness routine. The episode also teases a deeper dive into related topics like hormones and mental health in the next part. Don't miss out on this compelling conversation about what makes strength training the true fountain of youth.

Join Chris in this insightful episode of the Rest Eat Move podcast as he dives deep into the world of cholesterol. With so much misinformation out there, Chris aims to set the record straight and provide listeners with the crucial knowledge needed to take control of their health. Whether you're confused about your recent blood test results or just looking to understand cholesterol better, this episode is packed with valuable information and tips.

Key Points:

• Introduction to the importance of cholesterol and its role in the body.
• Common misconceptions about high and low cholesterol levels.
• The significance of the cholesterol to HDL ratio and triglyceride to HDL ratio.
• Real-life examples and simple calculations to determine your cholesterol profile.
• The dangers of misinformation and the prevalence of statin medications.
• Why balance, and not just low cholesterol, is vital for health.
• Tips on lifestyle changes to improve cholesterol levels naturally.
• The role of diet, rest, and exercise in maintaining a healthy cholesterol profile.
• Encouraging proactive conversations with healthcare practitioners.
• The benefits of omega-3 fatty acids, vitamin C, and other superfoods.
• Practical steps for those currently on statin medications.

This Episode Answers:

• What are the two most important numbers in a cholesterol profile?
• Why is cholesterol essential for optimal health?
• How can you naturally improve your cholesterol levels?
• What tests should you ask your doctor for to better understand your risk?
• Why is balance more important than just having low cholesterol?

Resources Mentioned:

• Latest book: REST EAT MOVE
• Blog: "Don't be Afraid of the Big Bad Wolf - Cholesterol"
• Downloadable handout: "Know Your Numbers"
• Foods and supplements recommended for better cholesterol balance.

Connect with Us:

• Visit our website for more information and resources: ontargetliving.com
• Follow us on social media for updates and health tips.
• Have questions? Reach out to us directly!

In this episode of REST EAT MOVE, hosts Matt and Chris dive deep into the concept of "You don't know what you don't know" and its implications for health and medical literacy. They explore how a lack of knowledge can lead to misunderstandings and potential health issues, offering real-life examples and personal stories. Matt & Chris emphasize the importance of being well-prepared and educated when consulting with healthcare practitioners, discuss the significance of curiosity and asking questions, and share practical tips for improving health outcomes. From overcoming resistance to change to prioritizing self-care, this episode is packed with insights to help listeners take charge of their health and well-being.

• Introduction
• Matt introduces the episode and the new chocolate almond butter nutrition bars.
• Highlights new packaging and additional resources on the podcast's website.
• Main Discussion: Health and Medical Literacy
• Explanation of "You don't know what you don't know."
• Real-life examples demonstrating the importance of health literacy.
• The impact of misunderstandings on health, such as the example about statin medication.
• Personal Stories and Experiences
• Chris shares his journey of discovering the root cause of his hamstring issues through physical therapy.
• Matt talks about the correlation between job dissatisfaction, financial and personal stress, and health.
• The Power of Curiosity and Questioning
• Emphasis on the need to be curious and ask questions to improve health outcomes.
• Importance of confidence, self-awareness, and challenging limiting beliefs.
• Behavior Change and Overcoming Resistance
• Discussion on the necessity for behavior change and how it can be challenging.
• Stories of overcoming fear, resistance to change, and the concept of taking small steps towards improvement.
• Comparisons to financial discipline and getting uncomfortable for positive outcomes.
• Practical Tips and Recommendations
• Importance of scheduling self-care activities like massages.
• Benefits of evaluating lifestyle, seeking specialist advice, and examining diet and health.
• Coaching listeners to better prepare for healthcare appointments.
• Conclusion
• Emphasizing mental, physical, and emotional well-being.
• Encouraging listeners to try new experiences and embrace opportunities for well-being.
• Final thoughts on the significance of curiosity, belief systems, and listening to the body for health improvement.

Join Matt and Chris for this awesome episode filled with actionable insights to help you take charge of your health and well-being.

In this episode of the REST EAT MOVE Podcast, we dive deep into the world of testosterone, uncovering its vital role for both men and women.

You'll explore what testosterone is, why it's essential, and how it impacts your overall health and vitality. From understanding how lifestyle choices affect your levels to practical tips on naturally boosting testosterone without hormone replacement therapy, this episode is packed with valuable insights.

Join Chris as he breaks down complex scientific concepts into easy-to-understand information that can help you take control of your hormonal health.

Introduction:

• Welcome back to the Podcast.
• Announcement of a new solo segment focusing on individual health topics.
• Today's topic: Testosterone.

Understanding Testosterone:

• Explanation of what testosterone is and its role as a hormone.
• Introduction to the concept of the "vitality test."

Significance of Testosterone:

• Testosterone's impact on energy, mood, sex drive, and overall well-being.
• The importance of monitoring testosterone levels for both men and women.

Symptoms and Causes of Low Testosterone:

• Common symptoms: low sex drive, erectile dysfunction, increased belly fat, fatigue, etc.
• Lifestyle factors that contribute to low testosterone levels.

Testing and Baselines:

• How to get your testosterone levels tested.
• Ideal testosterone ranges for men and women.
• The significance of cholesterol, DHEA, and other precursors in testosterone production.

Natural Ways to Improve Testosterone Levels:

• Stress management techniques.
• Importance of sleep and how it affects hormone production.
• Dietary changes and the role of omega-3 fatty acids, selenium, and zinc.
• Benefits of strength training.
• Risks associated with certain medications, specifically statins.

Practical Advice:

• Step-by-step guide to better manage stress.
• Tips for improving sleep quality.
• Nutritional recommendations for supporting testosterone production.
• Exercise routines to enhance testosterone naturally.

Wrap-Up:

• Encouragement to get your "Know Your Numbers" handout and test your levels.
• Upcoming episodes and what to look forward to next.

Call to Action:

• Share the podcast, rate it 5 stars, and engage with our community.
• Visit the website for resources and downloads.

In this episode of the Rest, Eat, Move Podcast, we dive into the importance of mistakes in our health and fitness journey. Hosts Matt and Chris share their personal missteps—from botched golf swings to protein powder mishaps—and discuss how these experiences have led to greater insights and healthier habits. Tune in to hear about the valuable lessons they've learned, the funny stories they’ve accumulated, and the principles they now live by to avoid catastrophic blunders. Whether you're struggling with diet, exercise, or lifestyle changes, this episode will inspire you to embrace your mistakes as stepping stones toward success. So go ahead, fail forward with us!

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of energy drinks, uncovering the hidden dangers lurking behind the flashy marketing and vibrant cans. From high doses of caffeine and thermogenic compounds to their impact on gut health and mental well-being, energy drinks pose a significant risk to both short-term energy levels and long-term health. Tune in as we explore healthier alternatives and provide practical advice for maintaining peak energy naturally.

In this episode, "Cardio Part 2: Elevate Your Fitness Game," Matt and Chris dive deeper into the essentials of cardiovascular health. Building on the foundation laid in their previous episode, they explore advanced concepts such as lung function, VO2 max, and the critical role of diaphragmatic breathing. With practical tips and compelling insights, they aim to help listeners enhance their cardio routines, improve overall fitness, and understand the interconnectedness of cardiovascular health, lung function, and stress management.

Episode Highlights:

1. Introduction and Recap:
2. Quick recap of Cardio Part 1
3. Importance of understanding and improving cardiovascular health
4. Deep Dive into Lung Function:
5. Explanation of lung function and its significance
6. Discussion on tidal volume and how lung capacity decreases with age
7. Practical advice on improving lung function through nasal and diaphragmatic breathing
8. Understanding VO2 Max:
9. What is VO2 max and why it’s a key indicator of longevity
10. Simple ways to measure and improve your VO2 max
11. Breathing Techniques:
12. Why the number of breaths per minute matters
13. Tips on reducing breath frequency for better cardiovascular health
14. Cardio and the Nervous System:
15. Connection between breath and the sympathetic and parasympathetic nervous systems
16. Impact of stress on cardiovascular health and how proper breathing can help manage it
17. Practical Tips for Everyday Cardio:
18. Recommended activities: walking, mini trampoline, light calisthenics
19. Importance of posture and alignment in cardio exercises
20. How to balance intensity and duration for best results
21. Self-Awareness and Monitoring:

• Key metrics to track: resting heart rate, breaths per minute, blood pressure
• Encouraging listeners to be mindful and proactive about their cardiovascular health

Listener Challenge:

• Measure your breaths per minute and resting heart rate, and share your results with the hosts for personalized feedback and accountability.

Key Takeaway:

• Stay proactive about your cardiovascular health. Regularly engage in activities you enjoy, track your vital signs, and implement small changes to see significant improvements in your overall fitness and well-being.

Contact Information:

• Email: [email protected]
• Website: On Target Living

Social Media:

• Follow us on Instagram, Twitter, and Facebook for more tips and updates!

Tune in next week as Matt and Chris discuss their 89-day training plan and how you can apply these insights to your own fitness journey.