Wired2Win Radio

In this conversation, Chase discusses the six key metrics that are important to measure consistently in order to optimize health, performance, and longevity. These metrics are referred to as KPIs (key performance indicators) and are similar to the metrics used in business. The six metrics are: blood panel, hormones, sleep, VO2 max, heart rate variability (HRV), and relative strength. Chase emphasizes the importance of measuring these metrics in order to improve them and achieve optimal health and performance.Keywords

KPIs, key performance indicators, metrics, health optimization, performance optimization, longevity, blood panel, hormones, sleep, VO2 max, heart rate variability, HRV, relative strength

Takeaways

• Measuring key metrics is essential for optimizing health, performance, and longevity.
• The six key metrics to measure are blood panel, hormones, sleep, VO2 max, HRV, and relative strength.
• Tracking and improving these metrics can lead to increased energy, productivity, and overall well-being.
• Using biometric wearables and professional assessments can provide accurate and valuable data for optimizing these metrics.

Titles

• Using KPIs to Achieve Optimal Health and Longevity
• From Business to Health: Applying KPIs for Success in Life

Sound Bites

• “The six most important metrics you want to be tracking consistently to optimize your health.”
• “Not only is it knowing and having a set of KPIs, but it’s having a really specific set of KPIs that are gonna actually move you forward.”
• “The fastest way to improve anything is to measure it.”

Chapters

00:00

Introduction: The Importance of KPIs for Health Optimization

03:10

Chapter 1: The Power of Measurement

06:30

Chapter 2: Blood Panel and Hormones

08:28

Chapter 3: VO2 Max and Cardiovascular Health

09:24

Chapter 4: Heart Rate Variability and Stress Response

11:42

Chapter 5: Relative Strength and Body Composition

13:09

Conclusion: The Power of Measurement for Health and Performance

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Summary

Stress is often misunderstood and seen as something to avoid, but it actually indicates that your life has meaning and that you're challenging yourself. Stress is valuable for high performers, but it's important to conquer it rather than just lower it. One way to do this is by improving your heart rate variability (HRV), which measures how your body responds to stress. Another key factor in conquering stress is mindset. By viewing challenges as exciting opportunities, you can release positive hormones that boost performance and help you overcome stress. Taking action and consistently caring for your body also play a crucial role in managing stress.

Keywords

stress, high performance, mindset, heart rate variability, challenge, hormones, performance booster

Takeaways

• Stress is a sign that your life has meaning and that you're challenging yourself.
• Conquering stress is more important than simply lowering it.
• Improving heart rate variability (HRV) can help reduce the negative physiological response to stress.
• Viewing challenges as exciting opportunities releases positive hormones that boost performance.
• Taking action and consistently caring for your body are essential in managing stress.

Titles

• The Misunderstanding of Stress
• Conquering Stress for High Performers

Sound Bites

• "The number one hack you can instantly apply to reduce your stress. I promise that you are going to be blown away."
• "Stress is valuable, and especially for high performers."
• "The instant hack... is to tell yourself, 'I'm excited.'"

Chapters

00:00

The Misunderstanding of Stress

02:04

Conquering Stress for High Performers

05:26

The Importance of Heart Rate Variability (HRV)

08:26

Mindset: Viewing Challenges as Exciting Opportunities

12:53

Taking Action and Caring for Your Body to Manage Stress

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In this conversation, Chase discusses the issue of childhood obesity and provides three simple actions parents can take to get their kids off the couch and turn them into super athletes. The three actions are: 1) Get your kid moving and workout with them, 2) Minimize screen time, and 3) Get them involved in a physical challenge or sport. Chase emphasizes the importance of being a role model for your kids and highlights the benefits of these actions for their physical and mental health.

Keywords

childhood obesity, kids fitness, physical activity, screen time, role model, sports

Takeaways

• Childhood obesity is a growing concern, with 40% of kids in the United States being overweight.
• Parents can help their kids become more active by working out with them and being a role model for physical activity.
• Minimizing screen time is important for kids' physical and mental health.
• Getting kids involved in a physical challenge or sport can motivate them to be more active and improve their overall well-being.

Titles

• Getting Kids Involved in Physical Challenges and Sports
• Minimizing Screen Time for Better Physical and Mental Health

Sound Bites

• "40% of kids in the United States are overweight."
• "Three simple, actionable tactics you can apply today."
• "Minimize screen time."

Chapters

00:00

Introduction: Childhood obesity and the need for action

03:23

Action 1: Get your kid moving and workout with them

07:13

Action 2: Minimize screen time

10:36

Action 3: Get kids involved in physical challenges and sports

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In this episode of Chasing Greatness radio  Chase discusses the importance of having a morning routine to optimize productivity and have an extraordinary day. He emphasizes the need to have bookends to the day, with the first hour and the last hour being the most controllable and important. Chase shares his own morning routine, which includes drinking water, meditating, doing breath work, and engaging in mobility exercises. He also highlights the importance of doing creative work before reactive work and suggests creating a checklist for the first hour of the day. The conversation concludes with a bonus tip on the significance of sleep for a great day.

Keywords

morning routine, productivity, bookends, water, meditation, breath work, mobility exercises, creative work, checklist, sleep

Takeaways

• Having a morning routine can optimize productivity and set the tone for an extraordinary day.
• The first hour and the last hour of the day are the most controllable and important.
• Drinking water, meditating, doing breath work, and engaging in mobility exercises are beneficial components of a morning routine.
• Doing creative work before reactive work can enhance productivity.
• Creating a checklist for the first hour of the day can help stay organized and focused.
• A great day starts the night before, so prioritizing sleep is crucial.

Titles

• Prioritizing Creative Work
• The Importance of Bookending the Day

Sound Bites

• "The number one routine, the number one morning routine used by world-class athletes, peak performers, and special operators."
• "What is the best morning routine? It's just like asking what is the best workout plan? What is the best supplement protocol? It depends."
• "We want to be proactive rather than reactive, creative rather than reactive."

Chapters

00:00

Introduction and Importance of Morning Routine

04:51

The Best Morning Routine Depends on Individual Factors

06:45

Being Proactive and Creative in the Morning

09:42

Prioritizing Creative Work and Deep Work Time Block

13:36

The Significance of Sleep for a Great Day

You can follow Chase on IG here: https://www.instagram.com/chasejacksoneliteperformance/reels/

You can follow Chase on YouTube here: https://www.youtube.com/@ChaseJacksonElitePerformance/videos

If you are looking to work with Chase then you can fill out an application here: https://docs.google.com/forms/d/e/1FAIpQLSejMEFmRHEzJVeebxbvUmB9pICkIAg0svSx1y5MGAdZBhcaDQ/viewform

About the Chasing Greatness podcast:

Elite Performance, Nutrition, Olympic Training Secrets, Age Reversal, Biohacking, Cutting Edge Recovery, Rapid Skill Acquisition, Parenting, Business Growth. The Chasing Greatness radio show is here to provide you with the tools, tactics, and coaching you need on your journey to greatness. Let's Get Better Today!

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Pratik Patel shares his journey from a sedentary childhood to becoming a nutrition and performance expert. He emphasizes the importance of physical activity and outdoor play for children and suggests incorporating exercise into the school curriculum. Pratik also discusses the need for individualized training for youth, focusing on movement and coordination skills. He debunks the myth that the body can only process 30 grams of protein at a time and highlights the importance of protein for muscle synthesis and overall health. Pratik recommends assessing biomarkers and tailoring nutrition plans based on individual needs. Pratik Patel discusses his career journey from Michigan State to the University of Oregon and then to the New York Giants. He emphasizes the importance of a holistic approach to athlete care, including collaboration with medical staff and the integration of sports science. Patel also highlights the role of nutrition in recovery and performance, emphasizing the need for adequate carbohydrate intake and hydration. He discusses the impact of nutrition on heart rate variability (HRV) and the importance of addressing trauma and stress in athlete well-being.

Takeaways

• Incorporating physical activity and outdoor play into the school curriculum can improve children's overall well-being and academic performance.
• Youth training should focus on developing movement and coordination skills, allowing children to explore different activities and sports.
• The body can process more than 30 grams of protein at a time, and protein is essential for muscle synthesis and overall health.
• Assessing biomarkers and tailoring nutrition plans based on individual needs can optimize health and performance.
• Finding a balance between hard work and rest is crucial for cognitive functioning and overall well-being. Pratik Patel progressed in his career from Michigan State to the University of Oregon and then to the New York Giants, gaining experience in sports performance and sports science.
• Collaboration with medical staff and integration of sports science are crucial for a holistic approach to athlete care.
• Nutrition plays a vital role in athlete recovery and performance, with adequate carbohydrate intake and hydration being key factors.
• Heart rate variability (HRV) can be influenced by nutrition, stress, trauma, and other external factors.
• Addressing trauma and stress is important for athlete well-being and can impact HRV and overall performance.

Sound Bites

• "Making sure they're getting sunlight exposure, getting a chance to set the circadian rhythm, spending time outdoors, running around, playing ball, doing things that kids should be doing."
• "Learn how to squat, learn how to lunge, learn how to hinge, learn how to press. Do some of those things to help compliment a lot of the other things that they could potentially be doing."
• "The body can digest anything that you end up eating. Now, how it utilizes it is very different."
• "because it was a tough time, you know, a lot of learning was done there."
• "And then how was it beneficial to, I mean, of course to have a holistic approach with everyone together, but being more connected with the medicine staff, how did that benefit what you were doing and then the athlete?"
• "Best workout is the workout the client will do. Best nutrition plan is the nutrition plan that the client will do."

Chapters

00:00

Introduction and Background

09:50

Improving Youth Training: Movement and Coordination

26:30

Finding the Right Balance of Macronutrients

34:14

Assessing Biomarkers for Individualized Nutrition

45:36

Understanding the Impact of Nutrition on Heart Rate Variability

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In this episode of Chasing Greatness radio Chase shares his top 4 biohacks that work Universally for almost everybody.

4 Biohacks that Work for Everybody

1) Meditate and/or do Breathwork in the morning before checking your Phone: There are 3 reasons why this is so Valuable.

• Our brains our most refreshed after sleep. Using this time to connect with God/Universe will bring you a sense of peace before entering into the fray of the work day.
• Based on our circadian rhythm our cortisol is highest in the morning. Because of this we want to be selective about raising our cortisol even more. Checking our phone raises cortisol.
• We want to train our minds to be able to deal with anything and everything that the day will bring. Meditation is the #1 way to do this.

2) Sprint Fast / Lift Heavy Weights: The most effective way to train is based on your specific goals but for the majority of people who want to get as shredded and as lean as possible there is no better way than sprinting fast and lifting heavy weights.

3) Work in Ultradian Rhythms: While the exact work-to-rest ratio depends on the demands of the job and individual preferences, the overall theme is clear: alternating between blocks of 50 to 90 minutes of intense work and recovery breaks of 7 to 20 minutes enables people to sustain the physical, cognitive, and emotional energy required for elite performance.

4) Take a warm shower before bed: A great day starts the night before. This means that you really want to prioritize and optimize your sleep. A simple and powerful way to do this is to take a warm shower before bed. Taking a warm shower before bed is going to lower your body temperature. A lower body temperature is a key measurable factor in getting a quality night of rest.

About the Chasing Greatness podcast:

Elite Performance, Nutrition, Olympic Training Secrets, Age Reversal, Biohacking, Cutting Edge Recovery, Rapid Skill Acquisition, Parenting, Business Growth. The Chasing Greatness radio show is here to provide you with the tools, tactics, and coaching you need on your journey to greatness. Let's Get Better Today!

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Summary

In this episode of Chasing Greatness Radio, Chase discusses the importance of prioritizing the physiological fundamentals for children's success and well-being. He emphasizes the six key fundamentals: training, nutrition, sleep, breath, focus, and mindset. Jackson explains the significance of each fundamental and provides practical tips for parents to implement them in their children's lives. He highlights the importance of high work capacity training, proper nutrition, quality sleep, nasal breathing, focus, and a growth mindset. Jackson encourages parents to create morning and evening checklists to help their children prioritize these fundamentals.

Keywords

parenting, children, success, well-being, training, nutrition, sleep, breath, focus, mindset, growth mindset

Takeaways

• Prioritizing the physiological fundamentals is crucial for children's success and well-being.
• The six key fundamentals are training, nutrition, sleep, breath, focus, and mindset.
• Parents can implement these fundamentals by focusing on high work capacity training, proper nutrition, quality sleep, nasal breathing, focus exercises, and promoting a growth mindset.
• Creating morning and evening checklists can help children prioritize these fundamentals and develop healthy habits.

Titles

• The Six Key Fundamentals for Children's Success and Well-being
• Setting Children Up for Success: Prioritizing the Physiological Fundamentals

Sound Bites

• "If you make this the number one priority in your parenting, everything's gonna get easier."
• "Food has a direct impact on our nervous system. It's a mess what's going on in the country right now."
• "Teach our kids to breathe through the nose, inhale through the nose, exhale through the nose."

Chapters

00:00

Introduction and Importance of Prioritizing the Physiological Fundamentals

07:12

Nutrition and the Impact of Food on Health

14:30

Breath and Nasal Breathing

28:00

Practical Tips: Morning and Evening Checklists

About the Chasing Greatness podcast:

Elite Performance, Nutrition, Olympic Training Secrets, Age Reversal, Biohacking, Cutting Edge Recovery, Rapid Skill Acquisition, Parenting, Business Growth. The Chasing Greatness radio show is here to provide you with the tools, tactics, and coaching you need on your journey to greatness. Let's Get Better Today!

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In this episode Chase discusses how to get in better shape than 99% of the population in under three months. He emphasizes the importance of mastering six fundamentals: training/movement, nutrition, sleep, mindset, breath, and focus. Chase provides practical tips and strategies for each fundamental, such as sprinting and lifting weights for training, eliminating sugar, seed oils, and flour for nutrition, and developing a nighttime routine for sleep. He also highlights the significance of mindset and breath work in achieving peak physical and mental condition.

Keywords

fitness, peak performance, fundamentals, training, nutrition, sleep, mindset, breath, focus

Takeaways

• Mastering the six fundamentals of training/movement, nutrition, sleep, mindset, breath, and focus can help you achieve better physical and mental condition than 99% of the population.
• For training, incorporate activities like sprinting, weightlifting, and walking into your routine.
• Eliminate or minimize sugar, seed oils, and flour from your diet for better nutrition.
• Improve sleep quality by stopping eating 2-3 hours before bed, taking a warm shower, and establishing a consistent nighttime routine.
• Develop an elite mindset by celebrating small victories, responding positively to challenges, and practicing focus.
• Practice breath work and prioritize proper breathing techniques for improved energy levels and overall health.

Titles

• Sleep: Quality and Routine
• Mindset: Developing an Elite Mindset

Sound Bites

• "Red."
• "How to get in better shape than 99% of the population in under three months."
• "Dominate your fundamentals."

Chapters

00:00

Introduction

03:28

Fundamental 1: Training and Movement

07:43

Fundamental 2: Nutrition

11:28

Fundamental 3: Sleep

14:17

Fundamental 4: Focus

16:05

Fundamental 5: Mindset

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In this episode Chase shares 10 habits that can help entrepreneurs and high performers increase their energy, productivity and profits. These habits include spending the first hour of the day without a phone, getting morning sunlight, taking at least 12,000 steps a day, being ruthless with focus, doing deep work before reactive work, alternating between intense work and recovery breaks, training hard, drinking enough water, celebrating small wins, and taking a warm shower before bed. Chase emphasizes the importance of optimizing energy and focus to achieve peak performance.

Keywords

entrepreneur, revenue, physical condition, mental condition, decision making, habits, morning routine, deep work, focus, intense work, recovery, training, water, small wins, sleep

Takeaways

• Spending the first hour of the day without a phone can optimize energy and creativity for entrepreneurs.
• Getting morning sunlight can optimize energy levels and align the body with its natural rhythm.
• Taking at least 12,000 steps a day can increase energy levels and awareness for entrepreneurs.
• Being ruthless with focus and avoiding multitasking can improve cognitive functioning and decision-making.
• Doing deep work before reactive work can enhance productivity and creativity.
• Alternating between intense work and recovery breaks can improve performance and energy levels.
• Training hard physically and mentally can prepare entrepreneurs to handle the uncertainties of business.
• Drinking enough water can optimize physical and cognitive performance.
• Celebrating small wins can increase motivation and focus.
• Taking a warm shower before bed can improve sleep quality and body temperature regulation.

Titles

• Aligning with Natural Rhythms: Get Morning Sunlight
• Increasing Motivation and Focus: Celebrate Small Wins

Sound Bites

• "Spend the first hour of your day without this little crutch holding you back."
• "Get morning sunlight to optimize your energy levels."
• "Move and get at least 12,000 steps a day to increase energy and awareness."

Chapters

00:00

Introduction and Overview

02:56

Chapter 1: Optimizing Energy and Creativity

06:45

Chapter 2: Aligning with Natural Rhythms

08:41

Chapter 3: Increasing Energy and Awareness

11:10

Chapter 4: Enhancing Cognitive Functioning

14:48

Chapter 5: Boosting Productivity and Creativity

20:44

Chapter 9: Increasing Motivation and Focus

25:40

Chapter 10: Improving Sleep Quality

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 Your ability to Focus is one of the 6 fundamentals we have our high performing clients optimize when they enter my coaching program.  The rest are their training, nutrition, mindset, breath, and sleep. 

Being able to Focus at a World-Class level right now is a MAJOR COMPETITIVE EDGE because it is so hard to do in this World of digital distraction that we are living in.  I was just flipping through Brad Stone’s book The Everything Store: Jeff Bezos and the Age of Amazon and WITHOUT a doubt Jeff Bezos’s Super Power since he was a child is his ability to intensely focus. 

Here are 3 Tactical and Practical things you can do Today to Improve your Focus Ability.

1) Meditation:  Each time that you meditate know that you are literally building grey matter in your brain.  Bringing your attention back to your anchor is the equivalent of taking another rep, then another, then another…

Just like more reps in the gym create bigger and powerful muscles, more meditation creates a bigger and powerful brain.

2) What’s Important Now (W.I.N):  Every time you choose what needs to be done whether you feel like it or not, you’re building your mental strength and focus ability.  We live in a World of digital distraction, and you must be RUTHLESS about this.  Of course, if you have a habit of being guided by your emotions rather than your commitments, you’re going to need to build this muscle, just as if you were hopping off a couch and training for your first MMA fight.

3) Play the Equanimity Game:  This is something I learned from stoicism.  Anytime you find yourself off balance mentally, see how fast you can get into balance, see how fast you can restore your equanimity.  Find your most EMPOWERED response to even the most mundane problems/challenges/annoyances.  Build your muscle for the small things so you can be ready for the BIG things. 

Ready to Develop a World Class Mindset, Get Shredded, and Grow your Business!  Schedule a coaching call with me here.

Want to see the YouTube video of this e-mail.  Press here. 

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Let's Get Better Today!

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