What if just 10 minutes of cardio could transform your heart health more than an hour on the treadmill? In this episode, we’re diving deep into the science and strategy behind HIIT (High-Intensity Interval Training) and Zone 2 training—two of the most powerful (and misunderstood) cardio methods out there.

You’ll learn: ✔️ What HIIT and Zone 2 actually are ✔️ The specific benefits of each: VO₂ max gains, fat adaptation, insulin sensitivity, and more ✔️ Real-world protocols you can follow, whether you’re short on time or training for longevity ✔️ How to combine both into a sustainable weekly cardio routine ✔️ Metrics that matter: VO₂ max, HRV, resting heart rate, and more

Whether your goal is better endurance, improved recovery, or simply getting the most out of your time, this episode helps you train smarter—not just harder.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 Introduction to Cardio: HIIT vs Zone Two 03:00 Understanding HIIT: Definition and Protocols 05:52 Comparing HIIT and Zone Two: Efficiency and Effectiveness 09:00 The Science Behind VO2 Max and Cardiac Health 12:03 Exercise Snacks: A New Approach to Fitness 15:11 Practical Applications of HIIT for Various Populations 17:50 The Impact of Short Bursts of Exercise on Health 21:40 Conclusion: Finding the Right Balance in Cardio 26:53 The Importance of Explosive Movements for Longevity 27:45 Tracking Heart Rate: Wearables vs. Intuition 29:41 Understanding Intensity: Talk Test and RPE 30:44 Aging and Health: The Importance of Pushing Limits 32:49 HIIT vs. Zone 2: Finding the Right Balance 38:44 Debunking Myths: HIIT and Hormonal Health 45:45 Zone 2 Benefits: Aerobic Base and Mental Clarity 48:41 Navigating Negative Feedback 50:24 Understanding HIIT vs. Zone 2 Training 51:37 Tailoring Workouts to Goals 53:38 Comparative Overview of HIIT and Zone 2 54:57 Personal Preferences in Training 57:34 The Importance of Data in Training 01:01:40 Engaging with the Audience

In this Q&A episode, we’re answering your real, relatable questions about training, fat loss, and building a routine that actually works in real life. Whether you're stuck using the same weights, figuring out how to structure your mornings, or wondering how to level up your cardio for continued fat loss—this episode is packed with practical, no-fluff guidance.

We cover: ✔️ What to do when you’re not progressing with lighter weights in tricep and shoulder movements ✔️ Whether it’s important to wake up at the same time daily—even on rest days ✔️ How to add in cardio when you're already walking and strength training but still have fat loss goals

You’ll walk away with clear strategies, mindset shifts, and action steps to help you keep making progress, stay consistent, and avoid burnout—no matter where you are in your journey.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 Starting the Journey: Weight Loss and Cardio Introduction 03:06 Cardio Recommendations: Finding the Right Balance 05:51 Strength Training: Progressing with Weights 08:56 Nutrition Nuances: Adjusting Macros for Weight Loss 12:04 Pre-Workout Routines: Fueling for Success 14:58 Amino Acids: Do You Really Need Them? 21:14 Navigating Intuitive Eating and Macro Tracking 26:45 Health and Fitness During Pregnancy 31:06 Returning to Running Postpartum 35:20 Nutrition and Breastfeeding Concerns 38:26 Exercise Recommendations for Prenatal and Postpartum 45:04 Common Fitness Questions and Misconceptions

If fat loss was as simple as "eat less, move more," 95% of diets wouldn’t fail. Yet here we are — stuck, frustrated, and confused by all the noise. In this episode, we cut through the chaos and give you the real science behind sustainable fat loss strategies that actually work long-term.

We break down: ✔️ Why excessive cardio, crash diets, and over-supplementing set you up for failure ✔️ The 3 pillars of successful fat loss: flexibility over restriction, strength training over endless cardio, and lifestyle integration over obsession ✔️ Why calorie flexibility, muscle mass, and managing stress are critical to lasting results ✔️ A rapid-fire myth-busting round (spoiler: carbs aren't the enemy, and fat burners aren't magic) ✔️ A simple action plan you can start today to finally build momentum without burnout

This episode isn’t about quick fixes — it’s about giving you the knowledge and tools to create real, lasting change. Fat loss is a skill you can learn, not a game of luck or willpower.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 Understanding Fat Loss Confusion 03:07 The Role of Transparency in Fitness Influencers 06:03 Navigating the Fitness Landscape 08:49 Why Fat Loss Advice Fails 11:52 The Pitfalls of Excessive Cardio 14:50 Crash Diets and Skipping Meals 17:50 Intermittent Fasting Explained 20:05 The One Meal a Day Debate 22:39 Hormone Replacement Therapy and Lifestyle Optimization 24:55 The Importance of Addressing Root Causes 26:22 The Myth of Magic Supplements 28:36 The Three Pillars of Successful Fat Loss 29:34 Understanding Caloric Adaptation 33:27 Caloric Flexibility and Its Benefits 35:44 Strength Training vs. Endless Cardio 40:01 Driving Progressive Overload and Lifestyle Integration 42:52 The Importance of Sleep and Stress Management 47:36 Myth-Busting Common Fat Loss Misconceptions 50:56 Creating a Sustainable Fat Loss Action Plan 54:34 Consistency is Key in Fat Loss

In this Q&A episode, we’re tackling some of your most relatable and curious health questions—from nutrition habits to trending supplements. If you’ve ever caught yourself constantly reaching for snacks, wondered if you really need to eat after a late-night workout, or felt unsure about the hype around bovine colostrum, this one's for you.

We break down: ✔️ How to stop all-day snacking with smart strategies that address both physical and emotional hunger ✔️ Whether to eat post-workout if you train before bed—and what kind of meal won’t mess with your sleep ✔️ Our take on bovine colostrum—is it worth the hype or just another wellness trend?

With practical tips and evidence-backed insights, this episode helps you make better decisions and feel more in control of your daily health habits.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 The Colostrum Craze 06:05 Exploring NAD+ Supplements 11:55 Managing Hunger and Mood During Dieting 18:11 Navigating Teenage Nutrition Challenges 27:04 Enticing Breakfast Choices for Teens 28:23 Promotional Codes and App Recommendations 30:54 Alternatives for Injuries and Cold Plunge Benefits 33:39 Post-Workout Nutrition Timing and Considerations 37:46 Understanding HRV and Its Implications

Feeling drained no matter how much coffee you drink? You're not broken—you just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine.

We dive into: ✔️ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar) ✔️ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally ✔️ Quick wins you can apply today to start training your body for more consistent, sustainable energy

This isn’t another "drink more water and sleep more" episode—it’s real, research-backed tactics that you can implement immediately to change the way you feel and perform.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 Unlocking All-Day Energy: The Journey Begins 04:07 The Challenge of Morning Routines 07:20 Choosing the Hard Path for Greater Rewards 10:06 Understanding Energy: The Science Behind It 13:55 The Role of Mitochondria in Energy Production 16:48 Circadian Rhythms and Their Impact on Energy 20:01 Neurotransmitters: The Brain's Energy Regulators 22:56 Glucose Management for Sustainable Energy 25:52 The Importance of Lifestyle Choices in Energy Levels 27:09 Reflections on Past Drinking Habits 28:23 Energy Optimization Strategies: Light Exposure Timing 32:53 Establishing Morning Routines for Consistency 38:10 The Importance of Scheduling and Planning 45:25 Caffeine Intake Optimization for Energy 51:03 Blood Sugar Stabilization for Better Energy Levels 51:46 The Impact of Breakfast on Energy Levels 54:02 Microdosing Movement: Short Bursts of Exercise 01:01:25 The Benefits of Cold Exposure 01:06:46 Breath Work for Energy Control 01:10:14 Creating Sustainable Habits for Health

In this Q&A episode, we’re digging into some of your most asked—and misunderstood—health and fitness questions. From breakfast myths to training structure and home gym aesthetics, we’re giving you straight answers with zero fluff.

We cover: ✔️ Is skipping breakfast really bad for your metabolism, or is that outdated advice? ✔️ Do you need a structured training plan for long-term progress and longevity, or is a mix of workouts enough? ✔️ Easy ways to upgrade your home gym to make it a space you actually want to spend time in—plus equipment must-haves and vibe boosters like mirrors, lighting, and sound.

Whether you're trying to optimize your routine, help a friend level up, or just love a good aesthetic gym setup, this episode delivers real talk and practical tips to help you build a lifestyle you actually enjoy.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 The Breakfast Debate: To Eat or Not to Eat? 05:19 Training Strategies with Limited Equipment 10:16 Adapting Workouts for Injury Management 12:37 The Importance of Structured Fitness Plans 16:54 Rethinking BMI as a Health Metric 20:11 Creating an Inviting Home Gym Environment 25:10 Navigating Late-Night Eating Habits 26:40 The Impact of Social Media on Dieting Trends 27:41 Understanding Rep Ranges in Hypertrophy Training 30:14 The Importance of Timing in Macro Consumption 31:40 Unilateral vs. Bilateral Exercises 34:41 Incorporating Plyometrics Safely 37:29 Handling Holiday Eating with Mindfulness 40:33 Adjusting Nutrition During Weaning 42:05 Community Engagement and Feedback

Trying to crush your health and fitness goals and stay connected with your spouse? It’s not always easy—but it is possible. In this episode, we’re diving into the real-life challenges of balancing workouts, meal prep, and personal routines with quality time, communication, and connection in your relationship.

We’ll share personal stories, mindset shifts, and practical strategies to help you: ✔️ Align your health goals without sacrificing your relationship ✔️ Communicate and compromise with your partner when routines differ ✔️ Create shared habits or carve out guilt-free “me time” that supports both your goals and your marriage

Plus, what to do when your partner doesn't support your goals.

Whether you and your spouse are on totally different pages, or trying to level up together, this episode will help you find balance without burning out.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 Navigating Parallel Lives: The Struggle of Balance 02:56 Communication: The Key to Connection 05:58 The Impact of Parenthood on Relationships 08:47 Finding Common Ground: Fitness and Family 11:51 The Importance of Self-Care 15:01 Transitioning to Parenthood: Lessons Learned 17:57 Reframing Fitness: A Shared Journey 21:13 Overcoming Resentment: Building a Supportive Partnership 24:05 Creating a Team Dynamic: Balancing Workouts and Family Time 28:24 Maximizing Quality Time Together 29:46 The Importance of Communication in Relationships 30:43 Navigating Difficult Conversations 32:34 Understanding Each Other's Needs 36:08 Blending Communication Styles 38:34 Supporting Each Other's Fitness Goals 40:11 The Impact of Personal Growth on Relationships 43:33 Creating Daily Connection Rituals 46:43 Small Steps for Big Changes

In this Q&A episode, we’re answering your real-life questions about navigating health and wellness through some of life’s busiest (and trickiest) seasons. We dive into:

✔️ Adapting to life with a new baby—how to manage routines, expectations, and self-care during the newborn phase ✔️ Our favorite running fuel—what to eat before, during, and after runs to stay energized and recover faster ✔️ How to avoid the endless office snack temptations—simple mindset shifts and practical strategies to stay on track without feeling deprived

Whether you're in the thick of new parenthood, training for a race, or just trying to survive the 3 p.m. snack attack at work, this episode is packed with relatable insights and actionable tips to help you stay consistent and feel your best.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Childhood obesity is on the rise—and it's not just about weight. It’s about energy, confidence, focus, and long-term health. In this episode, we’re having a real, compassionate conversation about the root causes of childhood obesity and what we can actually do to reverse the trend.

We dive into the physical, mental, and emotional toll that poor health has on kids today, the systemic and environmental challenges families face, and how to take a proactive approach without shame, fear, or guilt. You’ll hear practical, realistic strategies to help your kids (and your whole family) build better habits—from movement and nutrition to mindset and emotional resilience.

We’re not here to point fingers—we’re here to lead with solutions. Because our kids deserve better, and it starts with small steps that lead to big change.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Everyone deals with stress—but how you respond to it? That’s what separates success from self-sabotage. In this episode, we dive deep into the power of mindset and mental resilience, and why it’s one of the most overlooked (yet most important) factors in reaching your health and fitness goals.

We break down why mindset is a core pillar of the L5 Method, how it impacts daily decision-making, and why so many people struggle with adherence and consistency simply because they’re skipping the inner work. Plus, we share real-life strategies to help you build a stronger, more grounded mindset—including tools like journaling, gratitude, mindfulness, meditation, cold exposure, and more.

Whether you're trying to stick to your morning routine or bounce back from a rough day, this episode gives you the foundation to create mental strength that supports long-term results.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik