Did you know that healthy relationships are the single most influential deciderwhen it comes to longevity? It’s true! Having deep, personal, well-maintained connections not only prolongs your years, but even more importantly, prolongs the happiness/healthiness factor of those years. So if you’re looking for quantity AND quality of life, this episode helps bring into perspective some key elements to maintaining the best relationships possible.

In this episode we dive into:

- The importance of listening

- What does it mean to actively listen

- How the need to always be right may be hindering your relationships

- The role social media is playing in our relationships

- Why do some relationships end

- Scheduling vs spontaneity and how both can improve our connections

- This Week’s “Rudimentary Ritual” – Monthly Date Nights

- Recipe to try – Zuppa Tuscana

Things we mention in this episode:

- Big Ass Calendar

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

In this episode, we address the unsung hero of our daily healthy lifestyle habits. The thing we do almost religiously, but rarely notice the actual benefits. But that doesn’t mean those benefits don’t exist. What in the world are we talking about? Supplementation! We will take some time explaining why we feel supplementation is even necessary at all, as well as what we’ve found to be the most commonly useful ones for almost everyone. If you have questionssurrounding vitamins, minerals, protein powders, brands, and the like, thisepisode is for you.

In this episode we dive into:

- Why is supplementation important

- What to look for in supplements

- What supplements do we use and why

- This Week’s “Rudimentary Ritual” – Trying New Foods (we are ALWAYS “food first” focused)

- Recipe to try – Pulled Pork Bowls

Things we mention in this episode:

- Greg’s U-pick

- Paleovalley Protein Powder

- AG Vitamin D3 + K2

- ⁠Ancient Nutrition Collagen

- Gainful Creatine

- Bulletproof Magnesium

- Bulletproof Omega 3

- Laird Functional Mushrooms

- Paleovalley Greens & Gainful Greens

- Laird Reds

>Looking for ways to connect with us:

-Website

-Instagram-YouTube

Even if you’re spending a solid 8 hours in bed every night, you may still be waking up less than refreshed. Thankfully there are things you can do to make sure the sleep you’re getting is the best quality sleep possible. We’re going to discuss the morning routine and evening routine that worked hand in hand with all the healthy changes we were making during the day. Keep in mind, we didn’t implement all these changes at once, so start with what works best for you and go from there.

In this episode we dive into:

- Why the time you wake up matters

- Don’t skip making the bed

- Circadian rhythm and sunlight

- Morning movement

- Starting your day hydrated

- Breaking your fast

- Creating calm mornings that start with a little peace and quiet

- Consistent bedtime

- Leaving time for digestion

- How does screen time affect our sleep

- Circadian rhythm and sunset

- Planning for your morning in the evening

- Making your bedroom a stress-free sanctuary

-This Week’s “Rudimentary Ritual” – Evening cup of tea

-Recipe to try – Breakfast Casserole

Things we mention in this episode:

- Paleo Valley Greens

- Hatch Alarm Clock

- Warm Light Bulbs

- Blackout Curtains

- Our Favorite Teas

- Breville Coffee Maker

- Shawn Stevenson “Sleep Smarter”

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

Are you tired of starting over again…again? We’ve beenthere. In fact, we vividly remember standing in our front room, watching the New Years Eve Fireworks through our window, and thinking out loud, “Something has got to change this year. We can’t be standing here on New Years Eve next year regretting that we’re not where we want to be.” We made a decision that evening that changed our perspective not only on resolutions, but more importantly, on our lives as a whole. This episode will dive into the specifics of how to make sure those health resolutions finally stick.

In this episode we dive into:

- Making sure those New Years Resolutions finally stick

- Right mindset – “What’s Your Why”

- Setting measurable goals that are “S.M.A.R.T.”

- How to set yourself up for success

- Investing in yourself

- Having the right support system in place

- This Week’s “Rudimentary Ritual” – Meal Planning – “Popsicle Sticks”

- Recipe to try – Overnight Oats & Protein Balls

Things we mention in this episode:

- Journals

- Centr Weights

- Yoga Mat

- Snacks Mentioned: Paleo Valley Beef Sticks, Laird Protein Bars, Lesser Evil Popcorn, Top Seedz Crackers, Firehook Crackers, TRL Recipe Page

- FREE Centr 7 Day Trial

- Big A## Calendar

- Shawn Stevenson

- Dr. Will Bulsiewicz

- Dan Churchill

>Looking for ways to connect with us:

-Website

-Instagram

-YouTube

The majority of people struggle to have successful, long-term change. There are a number of factors that can play into why this is the case. In this episode, we’re going to hit the ones we found to be most impactful to a prolonged healthy lifestyle. These are the key reasons why we ourselves were able to not only lose the weight, but keep it off, sustainably, together.

In this episode we dive into:

- The importance of finding your “crew”

- Having a deliberate plan on how to get from point A to point B

- Scheduling meal prep, workouts, active rest days

- How to set realistic, achievable goals

- Reaping the rewards – fun ways to celebrate the big and “small” victories

- This Week’s “Rudimentary Ritual” – Re-evaluating Your Goals

- Recipe to try – Apple Crisp

Things we mention in this episode:

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

We all want to live a long life, and even more importantly a long, healthy, happy life. What if we told you that decades of studies have all come to the same conclusion. There is one single factor that spans every continent and culture, and it’s not what you might think. Yes, diet and exercise are important and most definitely play a role in health and longevity, but it’s not what scientists have found to be the commonality between centurions (people living into their hundreds). In this episode, we will discuss how relationships and a feeling of community and belonging effect our health and life span.

In this episode we dive into:

- Defining the different types of relationships and the importance of each

- Our outer Circle of friends – pros and cons that come with this group

- Our Inner Circle and some of the roles they play in our lives – support, encouragement, and accountability

- Our Core Group of friends – the small group of people we share everything with

- Signs of Toxic Relationships and what to do if you find yourself in one

- This Week’s “Rudimentary Ritual” – Deliberate in-person connection with people in your core group every week.

- Recipe to try – Gyros

Things we mention in this episode:

- Harvard Study of Adult Development

Looking for ways to connect with us:

- Website

- Instagram

- YouTube

After being asked “what should we eat,” the second questionthat always follows is, “what exercises should we do.” Our objective, in this episode, is to take the “gym-bro” mentality out of fitness. The most important workout to do is the one you will actually do. Deep, we know. We explore a plethora of training tactics giving options to anyone looking to addintentional movement to their daily routine. What we want to most emphasize, is that hours upon hours spent in the gym are not required. However, if you want to see lasting change that will not only extend the years of your life, but improve the quality of those years, you MUST move. You may be surprised by how easy it is to incorporate movement. Here we offer the whys, how’s and how nots of fitting fitness into your life.

In this episode we dive into:

- We were made to move

- Fatal Conveniences

- Various types of workouts and how they affect the body

- Walking – the most underrated exercise

- Everyone has a starting point – modify whenever needed

- The importance of rest

- No such thing as “Cheat Days”

- Listening to your body

-T his Week’s “Rudimentary Ritual” – Always Something isBetter Than All or Nothing

- Recipe to try – Protein Shake

Things we mention in this episode:

-Fatal Conveniences – Darin Olien – New York Times best-selling author, health and wellness expert, TV and podcast host. Check out the Netflix series Down to Earth, co-hosted with Zach Efron, as well.

-Built to Move – Kelly & Juliet Starrett – Husband and wife team who co-founded The Ready State, a company focused on movement and mobility practices.

-Centr – Get a free 7-day trial by clicking this link.

-Check out our easy to follow, modifiable workout on YouTube - Everyday Exercise

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

And here’s part two of our life changing food habits. In the last episode, you learned all about eating the Right Amounts of the Right Foods. Hopefully you were able to take some practical applications away and have already begun implementing those changes. Part two will focus more on the best way to consume your meals, snacks, and treats. We’re not trying to get nitpicky here, but there are benefits in following a few simple tips and tricks when it comes to eating. When we begin to understand how our bodies work, it becomes evident how easy and important it is to work with it. 

In this episode we dive into:

- Circadian Rhythm and that “magic window”

- Planning for chaos

- Why do we crave certain foods in certain seasons – Did someone say Pumpkin Spice Latte?

- Fasting explained – a healthy approach

- ” How” you eat may be drastically impacting your health

- Getting your whole family involved in mealtime prep

- Reinventing “The Family Dinner”

- This Week’s “Rudimentary Ritual” – No Phone Zone

- Recipe to try – Overnight Oats

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

Yes, we’re finally diving into the topic you’ve all beenwaiting for. What the heck do we eat to lose weight without losing our sanity? There is so much we want to share about this that we’ve broken it into two episodes jam packed with everything you need to know about eating smarter without sacrificing flavor. Part one will make us think about the types and amounts of food we consume on a daily basis and how this effects our health. We’ll touch on things like, what’s actually important to take note of on nutrition labels (it’s not what you’ve been told), why we crave certain foods, hacks tohelp make smarter choices, how to shop at the grocery store, and swaps we made that didn’t taste sacrificial in the slightest. Make sure you tune into part two for the complete guide to our life changing food habits.

In this episode we dive into:

- What we thought we knew about serving sizes

- What’s hiding in nutrition labels

- How to retrain your body

- Learning to listen to your bodies needs

- Hacks to make mindful eating easier

- What is The Standard American Diet (SAD)

- Processed vs. Ultra processed foods

- What is “Health Washing”

- The Ultimate Grocery List

- Tricking your tastebuds

- Food swaps that actually make sense

- This Week’s “Rudimentary Ritual” – Planning for Sweets& Treats

- Recipe to try – Homemade Ramen Soup

Things we mention in this episode:

- Wild Pastures – Get $20 off your first order of grass-fed, organic, sustainably sourced meat.

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

Have you ever felt like you’re doing all the right things, but for some reason that dang scale will not move? Yeah, us too. We were busy trying every diet and trend known to mankind, yet the issues we discuss in this episode weren’t even on our radar, because no one is talking about them. Well, not until recently that is. These three little “S” words can easily make or break any health or weight loss goals you throw out there. However, once you choose to work with them and not against, there’s no stopping the benefits you’ll reap.

In this episode we dive into:

-Our current culture of sleep.

-What the heck is circadian rhythm.

-Trips & Tricks to getting a better night’s sleep.

-How lack of sunshine affects our health.

-Good stress vs. bad stress and how they affect us.

-Building margin in our lives; getting comfortable quitting.

-This Week’s “Rudimentary Ritual” – Taking Time To Get Away

-Recipe to try – Homemade Buttermilk Pancakes

Things we mention in this episode:

-Shawn Stevenson – The creator and host of “The Model Health Show” a podcast that provides fun and enlightening ways to learn about health, fitness, nutrition, and personal development. Also, the New York Times bestselling author of “Eat Smarter” & “Sleep Smarter.” Two books that had a massive impact in our home.

Connect with Shawn Stevenson Website / Instagram /YouTube

-Warm Lightbulbs & Cool Lightbulbs – The right lighting can help make a big difference in your sleep patterns.

 Looking for ways to connect with us:

-Website

-Instagram

-YouTube