The Kingdom Podcast

Happy Gut Happy Life ! 

Talk Points :

- Parasympathetic and Sympathetic Nervous System Activity and Gut Health 

- Diaphragmatic Breathing 

- You Can’t Exclude the Mind When Talking Gut Health 

- Mind - Body - Spirit 

- Mental & Emotional Stress 

-Spiritual & Life Purpose Stress 

- Growing Up With Gut Health Issues 

- Getting & Staying In Shape & Having More Daily Mental Energy

- The Mindful Fitness Method - Gut Health Restoration & Mindset Acceleration Guide 

Talk Points : 

- The High Level Humans Project

- Mindset & Gut Health Optimization

-  Why Mindset So Important To Your Goals And Desires 

- The 4 Keys Of Mental Toughness 

- # 1  - Breath Control 

- # 2 - Positive Mental Attitude 

- # 3 - Visualizing Possibilities 

- # 4 - Micro Goals 

- Next Week - The 3 Essentials of Gut Health 

3 Ways To Build Muscle Without Training 5 or 6 Days A Week

Talk Points :

# 1 - 3 Foundational Lifting Days 

- 6 Simple Movements to Train 

- 6 Core Lifts To Progress 

- Mix in Unilateral 

# 2 - Progressive Overload is Key 

- Getting Stronger As Key Indicators Of Progress 

- More Weight, Reps, or Sets 

- Deload Strategy For Plateaus

- Fat Loss as Added Benefit

# 3 - Emphasize Recovery & Whole Foods

- What To Do On Non-Training  Days For Recovery And Many Other Benefits 

- Daily Walking And How It Adds To Lifting 

# 4 - Bonus - Stress Management 

- Implications For Recovery

- Importance Of Parasympathetic Tone Activation Post Training 

- Backing Off To Gain More 

4 Reasons You Are Not Losing Fat & 3 Tools To Fix This

Talk Points :

#1 - You Are Not In A Calorie Deficit 

#2 - Low to No Protein Focus 

#3 - Too Big Of An Eating Window

#4 - Eating Carbs All Day & Having Low Activity/Movement

Tools : 

#1 - Intermittent Fasting 

#2 - Protein Focus 

#3 - Carb Cycling 

Diet and Macros Setup CARBS or FATS ?  

Talk Points :

Calories & Activity Factor

Reasons To Go Higher Carb

Lifestyle & Neurotyping

Reasons To Go Higher Fat

A Balanced Approach 

Clean Carbs & Healthy Fats 80% Of The Time

Does It Matter? 

Troubleshooting To Optimize for Bio-Individuality 

Diet and Macros Setup CARBS or FATS ?  

Talk Points :

Calories & Activity Factor

Reasons To Go Higher Carb

Lifestyle & Neurotyping

Reasons To Go Higher Fat

A Balanced Approach 

Clean Carbs & Healthy Fats 80% Of The Time

Does It Matter? 

Troubleshooting To Optimize for Bio-Individuality 

Diet and Macros Setup PROTEIN 

Talk Points :

Today is all about Protein and why it is the focus of The Mindful Method

Setting Up Protein Numbers - Based On Bodyweight or Goal Bodyweight 

Why Protein Can Be Only Tracking Metric At First

Protein Leverage Hypothesis 

Tracking Eventually For Awareness, Baseline, and If Progress Has Stalled

Importance of Quality Meats & Proteins 

Quality Meat & Protein Options 

Protein Based Plate with Healthy Fats, and Clean Carbs From The Earth

Proper Hydration & Mineral Balance 

The Mindful Method Setup and First 30 Days

The Mindful Method Protocols 

Diet and Macros Setup PROTEIN 

Talk Points :

Today is all about Protein and why it is the focus of The Mindful Method

Setting Up Protein Numbers - Based On Bodyweight or Goal Bodyweight 

Why Protein Can Be Only Tracking Metric At First

Protein Leverage Hypothesis 

Tracking Eventually For Awareness, Baseline, and If Progress Has Stalled

Importance of Quality Meats & Proteins 

Quality Meat & Protein Options 

Protein Based Plate with Healthy Fats, and Clean Carbs From The Earth

Proper Hydration & Mineral Balance 

The Mindful Method Setup and First 30 Days

The Mindful Method Protocols 

Common Fitness Questions & Myths PART ONE

Talk Points :

# 1 - “ Using Cardio/Jogging To Get In “Shape” and Lose Body Fat “ 
- Muscle Loss
- Wear and Tear on Knees & Joints 
- Benefits of Lifting & Walking 
- Sprinkling in Cardio for Health, Conditioning, and Work Capacity 

# 2 - The “ Need “ To Immediately Consume Protein and Carbohydrates After A Workout ( or lack there of )
- Not Necessary Unless ….
- Replenishment of Glycogen and Muscles Over 24 Period 
- Getting These From Whole Food Sources 
- Having Your Carbs At Night

# 3 - “ Training All The Time “ to reach great results.  
- The Reality of Great Results
- Optimized Recovery & Sleep 
- Lifting & Walking 
- How Training All The Time Can Interfere With Adequate Recovery and Desired Results
- Increased Stress on Joints & Body
- Increased Liklihood of Being Underfed & Malnourished 
- How to Avoid Possible Energy & Adrenal Problems 
- Signs of Metabolic Adaptation 

Improving Mood, Energy, and Decision Making. 

Talk Points :

- Simple Tips to Improve Daily Mood, Energy, and Decision Making. 

- Being Properly Hydrated and Having a Positive Mental Attitude ( Toward All Things ) 

- Nutrients and Being Well Fed So That You Can Thrive. 

- The Simple and Cost Effective 9 Checklist 

- How Our Habits Define Us, and How Our Thoughts Define Our Habits 

- Having A Big Enough “ Why “ Can Improve Daily Thoughts & Habits 

- Microgoals & Dopamine 

- Seeing Your Path As Your Path and Getting 1% Better Everyday