In this special solo episode, I want to personally set you up for success. So I am going to give you my top strategies for meal plan success. If you are keto, carnivore, vegan, or vegetarian, it doesn’t matter, this will be helpful for you. Short and to the point, this is an episode packed with information that you can execute on immediately. Let me know if you like the solo format and if I should do more like this!

In this episode I discuss:

• Strategies for successful meal planning.
• How to calculate your ideal macronutrient balance.
• The key elements of execution to guarantee personal success.
• Where to find additional resources and support.

This episode is brought to you by Timeline Nutrition, Paleo Valley, 1stPhorm, Inside Tracker

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Peter Ballerstedt earned his bachelor’s and master’s degrees at the University of Georgia and his doctorate at the University of Kentucky. He was the forage extension specialist at Oregon State University from 1986 to 1992. He worked in the forage seed industry from 2011 until 2023. He is a member of several national and international scientific societies, participates in related global initiatives, and is the current President of the American Forage and Grassland Council. Peter is an advocate for ruminant animal agriculture and the essential role of animal source foods in the human diet.

In this episode we discuss:

• What are ruminants and why are they important?
• The misleading way protein is calculated in plant products.
• How to make sense of current dietary guidelines.
• Should you eat more plants?

This episode is brought to you by LMNT, Paleo Valley, Inside Tracker, 1stPhorm

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Lisa Jaster is an American soldier, combat engineer, and one of the first three women to graduate the elite United States Army Ranger program in 2015. She graduated at age 37, while the average trainee age is 23. Prior to receiving her esteemed Ranger tab, Lisa worked as an engineer with Shell Oil in Houston and an Army Reserve individual mobilization augmentee with the U.S. Army Corps of Engineers. Lisa is the recipient of numerous military accolades including two Bronze Star Medals and the Meritorious Service Medal. Lisa left active duty in 2007 and started a family and civilian career with Shell but returned to the Army as a reservist in 2012. Lisa holds a BS and MS in Civil Engineering. She released her first book, “Delete the Adjective,” at the end of 2022.

In this episode we discuss:

• What it’s like to be one of the first female Army Ranger graduates.
• How to rise up in the face of low expectations.
• The keys to leadership and physical fitness that transcend race and gender.

This episode is brought to you by Cozy Earth, Timeline Nutrition, 1stPhorm, Inside Tracker

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Satchidananda (Satchin) Panda, PhD is a Professor at the Salk Institute in California, where his research focuses on the circadian regulation of behavior, physiology and metabolism in model organisms and in humans. Dr. Panda discovered a blue-light sensing cell type in the retina entrains our master circadian clock, affects mood, and regulates the production of the sleep hormone melatonin. Recently, he discovered that maintaining a daily feeding-fasting cycle – popularly known as time-restricted feeding (TRF) – can prevent and reverse metabolic diseases. Based on a feasibility study in humans, his lab is currently carrying out a smartphone-based study to assess the extent of circadian disruption among adults. Dr. Panda has received the Julie Martin Mid-Career Award in Aging Research, Dana Foundation Award in Brain and Immune System Imaging, and was a Pew Scholar in the Biomedical Sciences.

In this episode we discuss:

• How does light affect your biology and physiology?
• The surprising connection between circadian rhythm and women’s fertility.
• Does it matter what time you eat food?
• When is the best time to exercise.

This episode is brought to you by Better Help, LMNT, Inside Tracker, 1stPhorm

• Donate | Panda Lab - Salk Institute for Biological Studies
• Satchin's Twitter
• Satchin's IG

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Clint Davis is an Army Veteran with a bachelor's in psychology and master's in Marriage and Family Therapy. He is an ordained minister and an LPC, trained in trauma and certified in sexual addiction recovery. Clint is trained in Natural Lifemanship, which is a trauma responsive equine therapy, where horses and humans connect and heal. He has worked, for over a decade, in ministry to help those out of human trafficking and poverty. Clint owns Clint Davis Counseling and Integrative Wellness. He has a team of mental health counselors and other medical professionals, who help people recover from trauma to the mind, body, and spirit. He also hosts the Asking Why podcast.

In this episode we discuss:

• Appropriate language and boundaries for children
• Screen usage and what it does to young brains
• How to heal from childhood trauma
• Rules and protocols to protect your children from inappropriate content and behavior.

This episode is brought to you by One Farm, Timeline Nutrition, 1stPhorm, Inside Tracker

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• Clint Davis
• Clint's FB
• Clint's IG

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Casey Means, MD is a Stanford-trained physician and Chief Medical Officer and Co-founder of metabolic health company Levels. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. Dr. Means’s perspective has been recently featured in the Wall Street Journal, New York Times, The New Yorker, Men's Health, Women's Health, and more.

In this episode we discuss:

• Why is blood sugar regulation important?
• The impact of too high or too low blood sugar levels.
• The best and worst foods for blood sugar.
• What are the impacts of medications on blood sugar and your body composition?

This episode is brought to you by LMNT, Bite Toothpaste, 1stPhorm, Inside Tracker

• The ultimate guide to metabolic health - Levels
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• Follow Levels
• Try Levels

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Dr. Rob Kominiarek D.O., FACOFP is a board-certified Fellow of the American College of Osteopathic Family Physicians and a Fellows Crest Award Winner with advanced training in Age Management Medicine and Hormone Optimization. He is president of ReNue Health®. Dr. Rob is a graduate of Nova-Southeastern University, College of Osteopathic Medicine in Fort Lauderdale, Florida. He completed his residency training at Ohio University, Grandview Hospital and Medical Center in Dayton, Ohio and is an Assistant Clinical Professor at Ohio University. Dr. Rob is a veteran of the United States Army and is an Amazon bestselling author with a passion directed towards overall health of the mind and body through proper nutritional habits, regular exercise, appropriate supplementation, and the intelligent optimization of hormones.

In this episode we discuss:

• The future of the healthcare industry.
• Is testosterone replacement therapy for you?
• Why strength training is better than endurance training for longevity.
• The real science behind optimizing your hormones.

This episode is brought to you by One Farm, Cozy Earth, Inside Tracker, 1stPhorm

• Follow Rob on IG

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Dr. Parsley began his journey into the realm of peak human performance when he became a Navy SEAL at the ripe age of 19 years and went on to serve during the Gulf War. After a brief hiatus from the SEAL community to complete his undergraduate studies, medical school, his internship and residency, Dr. Parsley then went full-circle and became the physician for the West Coast SEAL teams. His incredible success with the SEALs lead to him becoming the go-to medical human performance expert for not only the SEALs, but the entire special forces of the US military, even after his departure from the military practice and into private consulting. Dr. Parsley is currently a highly sought after human performance expert and works with the elite of the elite in their respective fields. Countless entrepreneurs, professional sports teams, top tier athletes, international corporations, and high level executives turn to Doc when they need that extra boost to ascend to their peak capabilities.

In this episode we discuss:

• Why better sleep is the most powerful thing you can do for overall health.
• What you can do to perform at your most optimal levels.
• How to counteract the effects of chronic stress.
• Peptides, Hyperbaric, Psychedelics, and other cutting edge performance boosters.

This episode it brought to you by Koze Health, Better Help, Inside Tracker, 1stPhorm

• Doc Parsley's Sleep Remedy - Sleep Better and Recover Faster
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Dr. Andreas Eenfeldt is a Swedish medical doctor specialized in family medicine. He is the founder and CEO of Diet Doctor, which has been the world’s most popular low-carb website for a decade. In the past few years, Dr. Eenfeldt has moved his company into higher-protein diets and an innovative higher-satiety approach. Recently they launched a new brand and website, Hava.co. They believe that the future of eating for metabolic health and body composition is satiety. At Hava, they aim to make satiety simple.

In this episode we discuss:

• Is it possible to have carbs in a healthy way?
• How you can use technology for better diet choices.
• What’s in the future for advancements in metabolic health?
• Why you should focus on the satiety of foods more than macronutrients.

This episode is brought to you by One Farm, Bite Toothpaste, 1stPhorm, Inside Tracker

• Hava - Appetite for life
• Diet Doctor
• Andreas' Twitter

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Scott M. Smith leads the Nutritional Biochemistry Laboratory at NASA Johnson Space Center. This group is charged with keeping crews healthy with respect to nutrition, including using nutrition to optimize astronaut health and safety. This work includes ground-based and spaceflight research to understand how nutrition can mitigate the risks of spaceflight.

Smith has ongoing research projects on the International Space Station. Smith has also led several ground-based research projects to better understand astronaut health in space, including studies of vitamin D in crews in Antarctica, studies of crews living on the bottom of the ocean, and studies of test subjects spending weeks to months in bed.

In this episode we discuss:

• What can we apply from astronauts’ unique nutritional needs down here on earth?
• How to combat extreme oxidative stress
• Which biomarkers are the most important to monitor.
• What space flight can teach us about bone & muscle health.

This episode is brought to you by One Farm, Bite Toothpaste, 1stPhorm, InsideTracker

• Space Food for Thought: Challenges and Considerations for Food and Nutrition on Exploration Missions | The Journal of Nutrition | Oxford Academic
• Blood Protein Levels and Birth Control Pills May Increase Blood Clot Risk in Female Astronauts
• Human Health and Performance | NASA
• Nutritional Biochemistry | NASA

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