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Check out John's YouTube channel Empowered Strength and IG @empowered strength for more of his ideas and insights

John Odden shares his journey as a Highland Games competitor, fitness professional, and movement enthusiast who's discovered the key to athletic longevity after 40.

• Background in healthcare, cardiac rehab, and multiple strength sports including Highland Games and stone lifting
• Importance of technical precision in training as we age to reduce wear and tear on the body
• Moving in all directions and planes to maintain mobility and function
• Training more frequently but with shorter, more focused sessions
• Combining structured training with unscripted play to maintain athletic joy
• Prioritizing animal-based nutrition with strategic carbohydrates for performance
• Finding your optimal body weight for both health and athletic performance
• Taking a mindful approach to supplementation focused on basics like creatine and magnesium
• Including family in health and training goals creates sustainable lifestyle changes
• Maintaining childlike movement curiosity while respecting your body's changing needs

Stay tuned for a future episode including John's guide on realistic weight cutting for competitions that works for both men and women.

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New episodes come out every other Thursday!

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John "Rock Man" Johnson shares his journey from childhood athlete to desk job worker to internationally connected stone lifter, revealing how this ancient practice transformed both his physical strength and mental resilience.

• Early athletic career playing baseball and football before losing interest in fitness during young adulthood
• Family connection to Hollywood through uncle Pat Johnson, martial arts expert and fight choreographer for films like Karate Kid
• The pivotal moment when seeing an unflattering photo prompted his return to fitness
• Discovering rock lifting by chance while hiking in the woods
• Finding mentors like Ross Enemayat, Bud Jeffries, and Scott Sonnen who shaped his fitness philosophy
• How stone lifting helped him develop mental toughness during challenging life transitions
• Connecting with a worldwide community of stone lifters through social media
• The various cultural traditions of stone lifting found across Scotland, Ireland, Asia and beyond
• His ongoing quest to discover a historic Erie Canal lifting stone during the canal's bicentennial year
• The technical aspects of approaching and lifting awkwardly shaped natural stones

Join us outdoors this spring to experience stone lifting firsthand and connect with this ancient test of strength!

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This episode explores the inspiring journey of Jesse Titus, who shares his experiences as a master's athlete facing health challenges, including an AFib diagnosis. The conversation emphasizes the importance of community support, mental resilience, and adapting one's athletic goals for sustainable well-being and longevity. 

• Jesse's background and athletic journey, transitioning from strongman competitor to mindful athlete 
• The significance of community in supporting athletic growth and health 
• Personal health challenges, including Jesse's diagnosis of atrial fibrillation (AFib) 
• Navigating the balance between competing and caring for one's body 
• Setting new fitness goals while focusing on long-term health and well-being 
• The power of sharing experiences and learning from one another in the athletic community 
• Encouragement for listeners to prioritize their health and seek help proactively 

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media or leave a review.

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Jimmy Scaringi, owner of Synergy Hyperbaric shares how high-pressure oxygen therapy, infrared saunas, cold plunging, and red light therapy can dramatically accelerate healing and recovery for athletes over 40. These science-backed modalities stimulate stem cell production, increase telomere length, and improve mitochondrial function to potentially reverse aspects of biological aging.

• Hyperbaric oxygen therapy pushes oxygen into blood plasma instead of just red blood cells, allowing it to reach oxygen-starved connective tissues
• A 2017 study showed 60 hyperbaric sessions increased telomere length by 30% while boosting natural stem cell production up to 8x
• Infrared sauna use 2-3 times weekly can reduce all-cause mortality by 20-30%, while 4-5 times weekly can reduce it by 50%
• Cold plunging activates brown fat metabolism and releases cold shock proteins that reduce inflammation
• Contrast therapy between hot and cold creates cardiovascular benefits without joint impact
• Red light therapy stimulates collagen production and optimizes mitochondrial function at the cellular level
• Even a 5% reduction in oxygen to brain mitochondria can cause anxiety, depression, and brain fog

Visit Synergy Hyperbaric in Western New York to explore how these modalities could transform your recovery and performance as a masters athlete.

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This episode highlights Kathy's inspiring journey into pickleball after significant health challenges, illustrating that it's never too late to embrace an active lifestyle. Through her story, we explore the importance of community, confidence, and the joys of movement for those over 40. 
• Kathy’s background and the health challenges she faced 
• The transition from limited activities to playing pickleball 
• The role of community in fostering confidence and connection 
• Benefits of staying active for recovery post-surgery 
• How sports enhance personal growth in various aspects of life 
• Finding the balance between competition and enjoyment in sports

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BONUS A roundtable discussion (Sorry about the audio quality) Today, we share our adventures and insights from the Arnold Sports Festival, reflecting on how age impacts athletic performance. The festival celebrates diversity in sports and showcases the inspiring narratives of seasoned athletes. 

• Exploration of the Arnold Sports Festival atmosphere 
• Highlights from impressive athlete performances 
• Observations of unique sports events like axe throwing 
• Insights into the fitness industry's evolution 
• Personal reflections on the impact of community and camaraderie 
• Discussion on humorous moments and unexpected encounters 
• Importance of adapting to age while staying competitive 
• Acknowledgment of nutrition, recovery techniques, and their relevance 
• Future plans for continued exploration in fitness and health 

Call to Action: If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review. 

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New episodes come out every other Thursday!

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Listen to Coach Dan John's Podcast https://open.spotify.com/show/6iQUODyzsCIKcLKkzWUG9z?si=1cca00deeec44f9a

Check out Dan John University for highly customized workouts and a myriad of resources (including Mass Made Simple) with a discount for our listeners using code ESPEN
https://danjohnuniversity.com/

Discover the transformative power of sleep with the insightful Coach Dan John, who shares his wisdom on how crucial rest is for both athletic success and everyday life. Coach John explains how enhancing sleep quality can significantly improve athletic performance, reduce body fat, and increase focus. He shares practical strategies, including meditation techniques and sleep-enhancing apps, alongside travel-friendly tools like the Musicozy blackout mask, ensuring you never compromise on quality rest, even on the go.

Unlock the potential of walking as a powerful ally in your fitness journey, especially when paired with strength training. We discuss how something as simple as a 10-minute walk post-meal can kickstart fat loss by utilizing free fatty acids. From years of balancing weightlifting with life's demands, we share how minimalistic training approaches, focusing on essential exercises such as squats and snatches, can lead to remarkable athletic achievements without the need for extravagant facilities or equipment.

For those seeking holistic well-being, the episode offers valuable insights into balancing fitness with broader life priorities. Coach Dan John delves into his personal journey of maintaining health and longevity, emphasizing the role of varied activities and adequate rest in a sustainable fitness regimen. We also explore the rejuvenating benefits of saunas, sharing personal experiences and preferences for individual wellness choices. Join us for a conversation filled with wisdom and practical tips on leading a balanced, fulfilling life, both in and out of the gym.

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New episodes come out every other Thursday!

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Transitioning into life beyond 40 doesn't have to be complicated. Coach Dan John shares his actionable, science-backed strategies for maintaining health, vitality, and happiness as we age.

• Importance of quality sleep and relaxation techniques
• Essential dental and medical care routine
• Simple skin and hair care practices
• Effective daily supplementation habits
• Diverse and healthy dietary regimen with intermittent fasting
• Importance of consistent physical activity
• Insights into a typical day in Coach Dan John's life
• Call to action: share the episode and follow us on Instagram

Listen to Coach Dan John's Podcast https://open.spotify.com/show/6iQUODyzsCIKcLKkzWUG9z?si=1cca00deeec44f9a

Check out Dan John University for highly customized workouts and a myriad of resources (including Mass Made Simple) with a discount for our listeners using code ESPEN
https://danjohnuniversity.com/

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

Send us a text

Listen to Coach Dan John's Podcast https://open.spotify.com/show/6iQUODyzsCIKcLKkzWUG9z?si=1cca00deeec44f9a

Check out Dan John University for highly customized workouts and a myriad of resources (including Mass Made Simple) with a discount for our listeners using code ESPEN
https://danjohnuniversity.com/

Alongside the legendary Coach Dan John, we unpack the joys and challenges of training as a Masters athlete, especially for those of us over 40. Our conversation flows from the rigors of training through Buffalo winters to the transformative impact of Dan’s program, "Mass Made Simple," which reignited John's athletic fire.

We’re joined by a remarkable guest whose life story is as compelling as it is inspiring. Growing up as the youngest in a military family, he found his calling in weightlifting, spurred on by his older brothers. His journey led him to excel in discus throwing, earn a Fulbright scholarship, and become a professor in both religious studies and strength and conditioning. Now, at 68, he continues to compete and coach, instilling young athletes with a passion for the sport. His reflections on family, community, and legacy are not just stories but a testament to a life driven by purpose and resilience.

Our discussion ventures into the evolution of storytelling within the fitness industry and the complexities of nutrition. We challenge the oversimplified "calories in, calories out" model, offering insights from experts like John Barban and Brad Pilon. We emphasize the critical role height plays in dietary needs and share practical strategies for maintaining a balanced diet. As we close this episode, Coach Dan John leaves us with his three pillars of fitness: fat loss, muscle gain, and a touch of Irish whiskey. Subscribe and join us for part two, where we continue to explore these essential themes and more.

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Curious about the secret to staying youthful and active well into your 60s? Discover it through the vibrant athletic journey of Frank Collins, an operations manager and pickleball enthusiast who shares his love for racquet sports. With memories of sibling rivalry fueling his competitive spirit, Frank's stories reveal how engaging in sports can not only extend your lifespan but also attract a diverse community of players of all ages. Whether you're 30 or 80, the pickleball court has a place for you.

Let's talk about the unexpected benefits of exercise, from surprising strength gains in later life to the profound social connections that develop through shared sweat and effort. Our discussions highlight the unique bond formed at the gym between a father and his son, and we tackle the real-life challenges of maintaining health amidst work travels. With personal anecdotes about managing type 2 diabetes and overcoming weight gain, the conversation sheds light on how regular exercise boosts not just physical health but confidence and social skills too.

From the camaraderie found in competitive cornhole games to the thrill of social pickleball matches, this episode underscores the importance of building community through fitness and sports. We explore how maintaining an active lifestyle can enhance reaction time and leg strength, contributing to a healthier, longer life. With stories full of humor and candid reflections, we emphasize the crucial role of physical fitness, alongside the perils of overindulgence in supplements and energy drinks, in ensuring well-being as we age. Join us for an engaging look at how lifestyle choices shape our health and happiness.

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New episodes come out every other Thursday!