Join Tim and Stacy Irvine on the Totum Wellness Podcast as they welcome back Jacquie Chapman, for an eye-opening conversation on stress management, resilience, and sustainable high performance. In this episode, Jacquie shares actionable strategies for thriving in high-pressure environments, from leadership and career challenges to personal wellness and mental clarity.

🔹 Breathwork for Stress & Anxiety – The science behind controlled breathing and how Tim Jones (CEO of Precision Nutrition) used it to improve heart rate variability and cut stress in half.
🔹 Mindset & Mental Resilience – What we can learn from Special Forces training to overcome imposter syndrome and perform under pressure.
🔹 The Power of Nature for Brain Health – How spending time outdoors can regulate emotions, boost cognitive function, and reduce stress.
🔹 Women’s Health & High Performance – Practical strategies for navigating perimenopause, menopause, and energy shifts in high-achieving women.
🔹 The Knowledge Industry & Information Overload – How to separate real science from misinformation when it comes to health, nutrition, and performance.
🔹 Behavior Change & Sustainable Habits – The small, science-backed changes that lead to long-term success in wellness and leadership.

💡 "If you're not assessing, you're guessing" – Discover how tracking health markers can optimize performance and well-being.

Whether you're struggling with stress, looking to improve mental resilience, or aiming for peak performance, this episode is packed with real-world insights to help you take control of your health and mindset.

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📸 Instagram: @totumlifescience
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🎧 The Totum Wellness Podcast is your go-to source for expert insights on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you inspiring conversations to help you achieve a balanced and fulfilling lifestyle.

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with naturopathic doctor and food-first practitioner Dr. Tamara Kung. In this conversation, Dr. Kung breaks down the essential strategies for women’s health—especially during perimenopause and menopause—covering everything from bone density and muscle strength to gut health and hormone balance.

In this episode, Dr. Kung discusses:

- Bone health & strength training – Why lifting heavy is crucial for women.

- Protein intake & muscle maintenance – How much protein women really need and how to reach your target. (Correction: Protein content of Greek yogurt = 17-24g protein per cup, Cottage cheese = 25-30g protein per cup.)

- The truth about calcium & magnesium – Why food-based sources are better than supplements for long-term health.

-Gut health & hormone balance – How fiber-rich foods support digestion, metabolism, and overall well-being.

Dr. Kung also shares practical food swaps, meal timing strategies, and the science behind eating for longevity. Whether you're navigating perimenopause, looking to optimize your health, or supporting a loved one, this episode is packed with actionable takeaways to help you feel stronger, more energized, and in control of your wellness journey.

🌟 Follow Us Online:
🔗 Website: totum.ca
📸 Instagram: @totumlifescience
📘 Facebook: Totum Life Science

🎧 The Totum Wellness Podcast is your go-to source for expert insights on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you inspiring conversations to help you achieve a balanced and fulfilling lifestyle.

00:00 Intro

03:50 The Rise of Female-Focused Nutrition

05:50 Bone Health and Nutrition

15:15 Protein Intake for Women

27:30 Gut Health and Hormone Balance

29:37 Top Fiber-Rich Foods

33:03 Protein and Workout Nutrition

40:16 Magnesium and Vitamin D

43:32 Supporting Women Through Menopause

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with renowned performance psychologist Dr. Dana Sinclair. Drawing on her experiences with Olympians, professional athletes, and elite performers, Dr. Sinclair shares how mental strategies can transform your ability to handle pressure and achieve your goals.

In this episode, Dr. Sinclair discusses:

Whether you're an athlete, executive, or someone looking to enhance performance in daily life, Dr. Sinclair's insights offer actionable tools to unlock your potential.

🌟 Follow Us Online:

The Totum Wellness Podcast is your go-to source for inspiring conversations on health, fitness, and personal growth. Hosted by Tim and Stacy Irvine, we bring you expert insights and real-life stories to help you achieve a balanced and fulfilling lifestyle.

00:00 Intro

01:42 The Importance of Mental Skills in Sports

06:43 Daydreaming as a Tool for Success

10:53 Applying Mental Training Beyond Sports

15:20 The Role of Communication in High Performance

18:35 Leadership and Individual Performance

24:32 Real-Life Applications of Mental Skills

30:11 Defining Success Beyond Medals

32:51 Balancing Fun and Performance

36:08 Managing Distractions and Slumps

38:28 The Role of Recovery and Time Off

40:35 Overcoming Procrastination and Starting New Goals

42:14 Guiding Athletes Through Challenges

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with CFL legend and Roughriders strength and conditioning coach Dan Farthing. In this episode, Dan shares his journey from professional football to running a leading fitness facility Level 10 Fitness, revealing what it takes to train elite athletes and improve general fitness through cutting-edge methods.

In this episode, Dan discusses:

Whether you’re an athlete, a fitness enthusiast, or someone curious about high-performance training, Dan’s experience offers valuable insights into achieving your fitness potential.

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🔔 Subscribe to our channel: https://www.youtube.com/@totumlifescience

00:00 Intro

03:01 Strength and Conditioning Evolution

07:52 Innovative Training Techniques and Technology

11:21 Balancing Training Load and Injury Prevention

19:35 The Importance of Communication and Customization

27:54 Blending Elite Athlete Training with General Fitness

31:52 Recovery Techniques and Innovations

42:07 Unilateral Training and Addressing Asymmetries

46:06 Testing and Off-Season Training for Athletes

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with three-time Olympian Heather Bansley. In this inspiring episode, Heather shares her journey through the Rio, Tokyo, and Paris Olympics, discussing resilience, wellness, and finding balance after professional sports.

In this episode of the Totum Wellness Podcast, hosts Tim and Stacy Irvine welcome orthopedic surgeon Dr. Jason Smith. Known for his high-profile work with elite athletes, including the Toronto Blue Jays and Golf Canada, Dr. Jason Smith shares his inspiring journey from hockey player to renowned orthopedic specialist. He discusses the critical role of prehab, nutrition, and post-surgery movement, drawing on experiences from his fellowship under the legendary Dr. James Andrews and his work with professional athletes. Dr. Smith dives into the nuances of sports medicine, contrasts public and private healthcare systems, and explores the evolution of treatments like cartilage rejuvenation and stem cell therapies. Whether you're an athlete or seeking optimal recovery, Dr. Smith’s insights reveal a holistic approach to healing and performance.

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In this episode, we sit down with Jacquie Chapman, founder of Valeo Leadership Group, to dive into the world of sustainable high performance. Jacquie brings over 25 years of executive experience and shares insights from her work with leaders worldwide, discussing how to thrive personally and professionally.

In the first episode of the Totum Wellness Podcast Season 2, Tim and Stacy discuss the importance of maintaining wellness habits amidst life's hectic schedules. They explore topics such as workout routines, the benefits of creatine and other supplements, the impact of time management on achieving health goals, and the significance of adopting a youthful mindset. Stacy shares her journey with menopause hormone therapy, while Tim emphasizes the role of strength and cardiovascular fitness in longevity.

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Website www.totum.ca

If you enjoyed this episode, make sure to follow and subscribe to the Totum Wellness Podcast on Youtube, Apple Podcasts, and Spotify! Don’t forget to leave a five-star review and share your thoughts—it really helps us reach more listeners who are on a journey to better health.

00:00 Intro

03:31 Adopting New Habits

06:29 The Importance of Heavy Lifting

09:12 Creatine Supplementation

13:02 Nutritional Powders

17:50 The Benefits of Strength Training and Cardiovascular Fitness

20:57 Longevity and Health Span

28:21 The Impact of Psychology on Physical Health

34:00 Practical Tips for Maintaining Youthful Energy

In this new episode of Totum Wellness Podcast, Canadian animal trainer, entertainer, and television producer Dave Salmoni joins hosts Tim and Stacy Irvine for a captivating discussion on the evolution of training approaches as we age. From planning for the future through physical and mental care to the significance of dedicated rehabilitation for long-term health and performance, this episode is filled with valuable tips and inspiring stories. Tune in now for an enlightening conversation that will leave you motivated to prioritize your overall wellness!

Join us in today's episode as Totum’s co-founders, Tim and Stacy Irvine, share their expertise on essential topics in the fitness world. They cover everything from menopause to the impact of bad social media habits on children, providing key insights to help you stay healthy and well. Tune in and don't miss out!