<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(0:40) From firefighter to author: Caroline's backstory</p> <p dir="ltr">(2:25) Why society tells us to slow down after 60, and why we shouldn't</p> <p dir="ltr">(5:09) The science: how our beliefs about aging shape how we age</p> <p dir="ltr">(12:21) The 5 pillars of healthy aging</p> <p dir="ltr">(17:15) Nature's healing power: from tree chemicals to birdsong</p> <p dir="ltr">(23:46 The psychology of awe and how it rewires your brain</p> <p dir="ltr">(35:06) Caroline's mom: biking into her 80s</p> <p dir="ltr">(42:00) Outdoor activities don't have to be extreme</p> <p dir="ltr">(45:06) How to take the first step</p> <p dir="ltr">(46:58) Where to find Tough Broad and follow Caroline Paul</p> <p dir="ltr">(47:50) Outro</p> <p><strong> </strong></p> <p dir="ltr">Who is Caroline Paul?</p> <p><strong> </strong></p> <p dir="ltr">Caroline Paul is an American author and former San Francisco firefighter, known for her adventurous spirit and bestselling books. Born in New York City in 1963, she grew up in New York, Paris, and Connecticut, and studied communications and journalism at Stanford University. In 1988, she joined the San Francisco Fire Department, where she was one of the first women in the department and specialized in search and rescue. After 13 years, she shifted her focus to writing.</p> <p><strong> </strong></p> <p dir="ltr">Her books include Fighting Fire (a memoir), Lost Cat, East Wind, Rain, The Gutsy Girl, You Are Mighty, and Tough Broad: From Boogie Boarding to Wing Walking, How Outdoor Adventure Improves Our Lives as We Age. She is also known for her TED Talk on bravery in girls and is a longtime member of the Writers Grotto in San Francisco. Caroline is the identical twin of actress Alexandra Paul and continues to live in San Francisco.</p> <p><strong><br> <br></strong></p> <p dir="ltr">Connect with Caroline Paul</p> <p dir="ltr">Website: <a href="https://www.carolinepaul.com/">https://www.carolinepaul.com/</a></p> <p dir="ltr">Facebook: <a href="https://www.facebook.com/caroline.paul.750/">https://www.facebook.com/caroline.paul.750/</a></p> <p dir="ltr">IG:<a href="https://www.instagram.com/carolinembpaul/?hl=en">https://www.instagram.com/carolinembpaul</a></p> <p><strong> </strong></p> <p dir="ltr">Grab a copy of her books: <a href="https://www.carolinepaul.com/tough-broad">https://www.carolinepaul.com/tough-broad</a></p> <p><strong> </strong></p> <p dir="ltr">Preorder her new book, Why Fly: <a href="https://tinyurl.com/d6kxa33j">https://tinyurl.com/d6kxa33j</a></p> <p><strong><br> <br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p> <p> </p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(0:49) Dr. Shah's background and personal health crisis</p> <p dir="ltr">(4:55) The most important biomarkers: hs-CRP, A1C, ApoB</p> <p dir="ltr">(7:46) How to track inflammation and metabolic health</p> <p dir="ltr">(13:00) Home tools: bioimpedance scale, grip strength meter</p> <p dir="ltr">(21:09) Nutrition basics: just cut ultra-processed foods</p> <p dir="ltr">(27:09) Hidden toxins in your air, water, and skincare</p> <p dir="ltr">(34:37) Longevity circuit: sauna, cryotherapy, hyperbaric oxygen</p> <p dir="ltr">(38:11) Therapeutic plasma exchange and next-gen biohacking</p> <p dir="ltr">(40:01) Dr. Shah's top 3 health tips anyone can start today</p> <p dir="ltr">(41:18) Where to find Dr. Shah</p> <p dir="ltr">(42:11) Outro</p> <p dir="ltr"><strong><br> <br></strong></p> <p dir="ltr">Who is Dr. Darshan Shah?</p> <p dir="ltr"><strong> </strong></p> <p dir="ltr">Darshan Shah, MD is a health and wellness specialist, well-known, board-certified surgeon, published author, tech entrepreneur, and founder and CEO of Beautologie and Next Health. As an expert on all body systems, he has performed over 10,000 surgical procedures, including trauma surgery, general surgery and plastic/reconstructive procedures. As a health and wellness specialist, he has advised thousands of patients on how to optimize their well-being and extend their lifespan, culminating in the creation of Next Health, the first health optimization and longevity center to offer life-extending and enhancing technology and treatments in a beautiful, welcoming environment.</p> <p dir="ltr"><strong> </strong></p> <p dir="ltr">Connect with Dr. Shah</p> <p dir="ltr">Website: <a href="https://www.drshah.com/">https://www.drshah.com/</a></p> <p dir="ltr">LinkedIn: <a href="https://www.linkedin.com/in/darshanshahmd">https://www.linkedin.com/in/darshanshahmd</a></p> <p dir="ltr">IG: <a href="https://www.instagram.com/darshanshahmd/">https://www.instagram.com/darshanshahmd/</a></p> <p dir="ltr"><strong> </strong></p> <p dir="ltr">Grab your free Biomarker guide: <a href="https://www.drshah.com/biomarkers">https://www.drshah.com/biomarkers</a></p> <p dir="ltr"><strong> </strong></p> <p dir="ltr">Tune in: <a href="https://www.drshah.com/extend">https://www.drshah.com/extend</a></p> <p dir="ltr"><strong><br> <br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(1:07) Caroline's personal story of grit and recovery</p> <p dir="ltr">(4:22) What real grit looks like (and how to build it)</p> <p dir="ltr">(7:07) Why adults lose their sense of zest, and how to get it back</p> <p dir="ltr">(10:01) Why SMART goals don't work</p> <p dir="ltr">(14:03) The science behind happiness before success</p> <p dir="ltr">(17:43) How to actually flourish (even in tough times)</p> <p dir="ltr">(21:18) Why "do your best" leads to the worst results</p> <p dir="ltr">(28:12) Learning goals vs. performance goals</p> <p dir="ltr">(29:31) The six pillars of setting a "big goal"</p> <p dir="ltr">(37:36) The jargon mismatch syndrome</p> <p dir="ltr">(42:05) Why goal-setting advice often fails women<br> (43:44) "Goals Gone Wild", what happens when you skip the learning phase</p> <p dir="ltr">(47:12) Where to find Caroline and her resources</p> <p dir="ltr">(48:26) Outro</p> <p><strong><br> <br></strong></p> <p dir="ltr">Who is Caroline Adams Miller?</p> <p><strong> </strong></p> <p dir="ltr">Caroline Adams Miller is an executive coach, bestselling author, and keynote speaker known for her work on goal setting, grit, and positive psychology. She graduated magna cum laude from Harvard University and was part of the first graduating class in the Master of Applied Positive Psychology program at the University of Pennsylvania.</p> <p dir="ltr">Caroline has written several acclaimed books, including My Name is Caroline, Creating Your Best Life, Getting Grit, and Big Goals, many of which have been translated into multiple languages. Her personal journey of overcoming bulimia in her twenties has inspired countless others.</p> <p dir="ltr">She frequently speaks at global events, teaches in executive education programs, and has been featured in major media outlets for her research-driven insights on success, resilience, and personal growth.</p> <p><strong> </strong></p> <p dir="ltr">Connect with Caroline:</p> <p dir="ltr">Website: <a href="https://www.carolinemiller.com/">https://www.carolinemiller.com/</a></p> <p dir="ltr">LinkedIn: <a href="https://www.linkedin.com/in/carolineadamsmiller">https://www.linkedin.com/in/carolineadamsmiller</a></p> <p dir="ltr">IG: <a href="https://www.instagram.com/carolineadamsmiller/?hl=en">https://www.instagram.com/carolineadamsmiller/?hl=en</a></p> <p><strong> </strong></p> <p dir="ltr">Grab a copy: <a href="https://biggoalsbook.com/">https://biggoalsbook.com/</a></p> <p><strong><br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p> <p> </p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(1:03) Dr. Garley's background and why sleep became his passion</p> <p dir="ltr">(3:14) 85% of people with sleep apnea don't know they have it</p> <p dir="ltr">(5:20) What a modern home sleep test looks like</p> <p dir="ltr">(7:17) How untreated sleep apnea shortens lifespan</p> <p dir="ltr">(12:54) Are sleep medications helping or harming you?</p> <p dir="ltr">(18:00) Magnesium and other common sleep aids</p> <p dir="ltr">(24:30) The gold standard for insomnia: CBT-I (Cognitive Behavioral Therapy for Insomnia)</p> <p dir="ltr">(26:45) What "better sleep" really means</p> <p dir="ltr">(29:51) The ideal sleep environment: cool, dark, and quiet</p> <p dir="ltr">(31:39) Do sleep trackers actually help or stress you out?</p> <p dir="ltr">(36:51) Is there a "magic" sleep window before midnight?</p> <p dir="ltr">(38:53) Morning sunlight and your body's internal clock</p> <p dir="ltr">(42:00) The real problem with phone use before bed</p> <p dir="ltr">(45:30) How to get help from Dr. Garley and The Better Sleep Clinic</p> <p dir="ltr">(46:17) Outro</p> <p><strong><br> <br></strong></p> <p dir="ltr">Who is Dr. David Garley?</p> <p><strong> </strong></p> <p dir="ltr">Dr David Garley is a Sleep Expert and Managing Director of The Better Sleep Clinic. He originally trained in respiratory medicine and qualified as a member of the Royal College of Physicians before moving to primary care, where he continued his specialist interest in sleep medicine. He is passionate about sleep health and greatly motivated by the profound impact that the restoration of good sleep can have on the quality of life of his patients. The Better Sleep Clinic is an online sleep clinic that diagnoses and treats a wide variety of sleep disorders and specialises in obstructive sleep apnea. They offer online appointments with consultant sleep specialists and send out home sleep tests to be carried out in the comfort of your own home. Gold standard treatments for sleep disorders are provided through a friendly, patient-centred and personalised service.</p> <p><strong> </strong></p> <p dir="ltr">Connect with Dr. Garley</p> <p dir="ltr">Website: <a href="https://www.thebettersleepclinic.co.uk/">https://www.thebettersleepclinic.co.uk/</a></p> <p dir="ltr">LinkedIn: <a href="https://www.linkedin.com/in/david-garley-tbsc/?originalSubdomain=uk"> https://www.linkedin.com/in/david-garley-tbsc/?originalSubdomain=uk</a></p> <p><strong><br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p> <p> </p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(0:37) Charlie's backstory: escaping trauma and rebuilding from rock bottom</p> <p dir="ltr">(3:41) The truth about mindset and why it matters more than motivation</p> <p dir="ltr">(4:34) The 5 Ks framework</p> <p dir="ltr">(7:39) How limiting beliefs get wired in and how to rewire them</p> <p dir="ltr">(14:04) The "integrity gap" and why we feel stuck</p> <p dir="ltr">(16:55) Our mind as a goal-serving mechanism</p> <p dir="ltr">(22:08) Morning routines that actually work</p> <p dir="ltr">(27:58) Living by principles, not preference</p> <p dir="ltr">(33:07) What confidence really means</p> <p dir="ltr">(34:46) Why community and support are essential</p> <p dir="ltr">(39:59) Charlie's tools, programs, and how to connect</p> <p dir="ltr">(44:17) Outro</p> <p><strong> </strong></p> <p dir="ltr">Who is Charlie Smith?</p> <p><strong> </strong></p> <p dir="ltr">Charlie Smith is a keynote speaker, mental performance consultant, and coach who helps individuals and organizations build confidence, overcome challenges, and perform at their best. He is the founder of the "My Life…My Pen" platform and host of the Overcome Outloud podcast, where he shares tools and stories to inspire personal growth and ownership.</p> <p><strong> </strong></p> <p dir="ltr">Charlie's work is deeply rooted in his own journey—surviving a traumatic childhood, overcoming addiction, and rebuilding his life after a successful 30-year career in business and real estate. Today, he trains executives, athletes, and teams to develop mental skills, resilience, and habits that support lasting success. His programs focus on practical strategies that help people make real change from the inside out.</p> <p><strong> </strong></p> <p dir="ltr">Connect with Charlie:</p> <p dir="ltr">Website: <a href="https://charliesmithspeaks.com/">https://charliesmithspeaks.com/</a></p> <p dir="ltr">IG: <a href="https://instagram.com/charliesmithspeaks">https://instagram.com/charliesmithspeaks</a></p> <p><strong><br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(0:41) Who is Dr. Michael Snyder, and what does he do?</p> <p dir="ltr">(3:44) Catching type 2 diabetes early through personal health tracking</p> <p dir="ltr">(5:59) Why knowing your health baseline matters more than one-time scans</p> <p dir="ltr">(8:49) Using smartwatches to detect illness before symptoms</p> <p dir="ltr">(12:02) Tracking health on a budget</p> <p dir="ltr">(17:04) Why glucose monitors may be the most powerful health tool</p> <p dir="ltr">(18:26) Diabetes subtypes and why one diet does not work for everyone</p> <p dir="ltr">(20:57) Figuring out your diabetic type</p> <p dir="ltr">(24:57) Diet and foods for diabetes</p> <p dir="ltr">(31:55) GLP-1 drugs, benefits, risks, and who they help most</p> <p dir="ltr">(40:26) Genetics vs. epigenetics</p> <p dir="ltr">(44:41) Current studies</p> <p dir="ltr">(46:00) DNA sequence and DNA methylation</p> <p dir="ltr">(48:27) Outro<strong><br></strong></p> <p dir="ltr"> </p> <p dir="ltr">Who is Dr. Michael Snyder?<strong> </strong></p> <p dir="ltr">Michael Snyder, PhD, is a professor at Stanford University School of Medicine, former chair of Genetics, and director of the Stanford Center for Genomics and Personalized Medicine. He is a leader in genomics and personalized health, known for using DNA, blood data, imaging, and wearable devices to track health early and prevent disease. His research focuses on studying people while they are healthy to catch problems before symptoms appear. Dr. Snyder has published hundreds of scientific papers, launched multiple health tech companies, and authored Genomics and Personalized Medicine: What Everyone Needs to Know. His goal is to shift medicine from sick care to true health care.</p> <p><strong> </strong></p> <p dir="ltr">Connect with Dr. Snyder</p> <p dir="ltr">Website: <a href="https://med.stanford.edu/content/sm/snyderlab.html/">https://med.stanford.edu/content/sm/snyderlab.html/</a></p> <p><strong><br> <br></strong></p> <p dir="ltr">Links and Resources:</p> <p dir="ltr"><a href="https://buypeakperformance.com/">Peak Performance Life</a> - https://buypeakperformance.com/</p> <p dir="ltr">Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a> - https://www.facebook.com/livepeakperformance/</p> <p><strong>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a> - <a href="https://www.instagram.com/livepeakperformance">https://www.instagram.com/livepeakperformance</a></strong></p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(0:56) Dr. Longo's surprising path from music student to aging expert</p> <p dir="ltr">(2:00) Early yeast studies and the 10x lifespan breakthrough</p> <p dir="ltr">(3:56) Launching the Fasting Mimicking Diet and supporting clinical trials</p> <p dir="ltr">(6:15) The dangers of long-term calorie restriction and yo-yo dieting</p> <p dir="ltr">(12:18) Why 12-hour fasting is safer than 16+ hours</p> <p dir="ltr">(18:22) Key differences in fasting for women</p> <p dir="ltr">(20:52) What's actually in the Fasting Mimicking Diet</p> <p dir="ltr">(23:41) How often to do it and who benefits most</p> <p dir="ltr">(28:47) Regenerating organs with stem cells and fasting</p> <p dir="ltr">(34:55) The Longevity Diet</p> <p dir="ltr">(38:11) Legumes, protein levels, and real-world advice</p> <p dir="ltr">(45:08) Fasting and cancer: what early research shows</p> <p dir="ltr">(48:15) Where to learn more from Dr. Longo</p> <p dir="ltr">(49:00) Outro</p> <p><strong> </strong></p> <p dir="ltr">Who is Dr. Valter Longo?</p> <p><strong> </strong></p> <p dir="ltr">Dr. Valter Longo is the Edna M. Jones Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the USC Leonard Davis School of Gerontology, a leading center for aging and disease research. Trained in biochemistry at the University of North Texas and UCLA, with postdoctoral work under longevity pioneers Roy Walford and Caleb Finch, Dr. Longo has built a multidisciplinary research career spanning genetics, immunology, endocrinology, and molecular biology. His laboratory has identified key genetic pathways that regulate aging and demonstrated how targeting these pathways can reduce disease risk and progression in both animal models and humans, including novel dietary and genetic strategies that protect healthy cells while making cancer cells more vulnerable to treatment.</p> <p><strong> </strong></p> <p dir="ltr">Dr. Longo is widely known for developing the fasting mimicking diet, a five-day periodic dietary intervention shown in randomized clinical trials to reduce markers associated with aging and chronic disease, while promoting stem cell–based regeneration and longevity. His work has earned numerous prestigious awards, including the Glenn Award for Aging Research, and in 2018 he was named one of Time Magazine's 50 most influential people in health care. Deeply committed to public health and accessibility, Dr. Longo donates all proceeds from his bestselling books, including The Longevity Diet and Fasting Cancer, to research and education through his foundations in Milan and Los Angeles, advancing affordable strategies to prevent disease and extend healthy lifespan.</p> <p><strong><br> <br></strong></p> <p dir="ltr">Connect with Dr. Longo:</p> <p dir="ltr">Website: <a href="https://valterlongo.com/">https://valterlongo.com/</a></p> <p dir="ltr">                <a href="https://l-nutra.com/">https://l-nutra.com/</a></p> <p dir="ltr">Facebook: <a href="https://www.facebook.com/profvalterlongo/">https://www.facebook.com/profvalterlongo/</a></p> <p dir="ltr">IG: <a href="https://www.instagram.com/prof_valterlongo/?hl=en">https://www.instagram.com/prof_valterlongo/</a></p> <p><strong> </strong></p> <p dir="ltr">Grab a copy: <a href="https://tinyurl.com/4h4mspmt">https://tinyurl.com/4h4mspmt</a></p> <p dir="ltr">                       <a href="https://tinyurl.com/j23u989b">https://tinyurl.com/j23u989b</a></p> <p><strong><br> <br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(1:00) Jim's journey from pro athlete to elite coach</p> <p dir="ltr">(2:54) The desert years</p> <p dir="ltr">(4:18) How Inner Excellence went viral thanks to AJ Brown</p> <p dir="ltr">(7:17) Why performance training and life training are the same</p> <p dir="ltr">(8:09) The 3 mindset traps</p> <p dir="ltr">(8:56) "Selfless is fearless": how to get out of your own way</p> <p dir="ltr">(12:28) The BFF framework</p> <p dir="ltr">(14:40) How to change your belief system and grow beyond your limits</p> <p dir="ltr">(16:23) The "secret hours" that shape your life</p> <p dir="ltr">(22:01) Morning routines, phone addiction & starting your day right</p> <p dir="ltr">(24:19) What The Best Possible Life teaches about joy, love, and purpose</p> <p dir="ltr">(31:35) The 4 daily goals to live by</p> <p dir="ltr">(37:27) Mastering the ego for inner strength</p> <p dir="ltr">(41:37) The difference between sports psychology and heart transformation</p> <p dir="ltr">(45:02) Why doing hard things and embracing suffering builds joy</p> <p dir="ltr">(47:06) How to connect with Jim</p> <p dir="ltr">(48:16) Outro</p> <p><strong><br> <br></strong></p> <p dir="ltr">Who is Jim Murphy?</p> <p><strong> </strong></p> <p dir="ltr">Jim Murphy is a high-performance coach, bestselling author, and former pro baseball player. After his athletic career ended due to injury, he earned a master's in coaching science and began working with elite athletes, Olympians, and leaders. He's best known for his book Inner Excellence, which went viral after NFL star AJ Brown was seen reading it during a playoff game. His second book, The Best Possible Life, focuses on living with deep contentment and confidence. Jim now leads retreats and teaches others how to build inner strength, purpose, and peace.</p> <p><strong><br> <br></strong></p> <p dir="ltr">Connect with Jim:</p> <p dir="ltr">Website: <a href="https://innerexcellence.com/">https://innerexcellence.com/</a></p> <p dir="ltr">IG: <a href="https://www.instagram.com/innerexcellencejimmurphy">https://www.instagram.com/innerexcellencejimmurphy</a></p> <p dir="ltr">X: <a href="https://x.com/innerexcellence">https://x.com/innerexcellence</a></p> <p><strong> </strong></p> <p dir="ltr">Grab a copy: <a href="https://innerexcellence.com/jim-murphys-books/">https://innerexcellence.com/jim-murphys-books/</a></p> <p><strong><br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p> <p> </p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(1:05) Ryan's journey from sports psychology to mindset research</p> <p dir="ltr">(2:41) The story of Cheryl and the difference between "doing" and "being"</p> <p dir="ltr">(6:37) Why mindset matters more than skillset</p> <p dir="ltr">(9:09) Fixed vs. Growth Mindset</p> <p dir="ltr">(11:54) Closed vs. Open mindset and the power of feedback</p> <p dir="ltr">(22:28) Prevention vs. Promotion mindset: how goals change your wiring</p> <p dir="ltr">(29:57) Inward vs. Outward mindset: seeing others as people, not objects</p> <p dir="ltr">(34:08) Trauma, healing, and upgrading your inner programming</p> <p dir="ltr">(35:50) Three levels of development: from journaling to deeper healing</p> <p dir="ltr">(41:40) How to work with Ryan and access the free mindset assessment</p> <p dir="ltr">(44:25) Outro</p> <p><strong><br> <br></strong></p> <p dir="ltr">Who is Ryan Gottfredson, PhD?</p> <p><strong> </strong></p> <p dir="ltr">Ryan Gottfredson, Ph.D., is a leading leadership development author, researcher, and consultant specializing in vertical development and mindset transformation. A Wall Street Journal and USA Today best-selling author, he wrote Success Mindsets and The Elevated Leader. Through his firm, Ryan Gottfredson LLC, he helps executive teams and organizations elevate performance and culture, working with major brands such as CVS Health, Deutsche Telekom, Experian, the Federal Reserve Bank, Nationwide Insurance, and Cook Medical.</p> <p dir="ltr">Ryan also serves as a leadership professor at California State University–Fullerton. He holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and has published more than 20 scholarly articles across top journals. His research on leadership and organizational behavior has been cited over 4,000 times since 2018, establishing him as a respected authority in the field.</p> <p><strong> </strong></p> <p dir="ltr">Connect with Ryan:</p> <p dir="ltr">Website: <a href="https://ryangottfredson.com/">https://ryangottfredson.com/</a></p> <p dir="ltr">LinkedIn: <a href="https://www.linkedin.com/in/ryan-gottfredson-9a0b466">https://www.linkedin.com/in/ryan-gottfredson-9a0b466</a></p> <p><strong><br> <br> <br></strong></p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p> <p> </p>

<p dir="ltr">Show notes:</p> <p dir="ltr">(0:00) Intro</p> <p dir="ltr">(1:17) Dr. Andrew Koutnik's background & obesity struggles</p> <p dir="ltr">(5:00) Lifestyle's surprising role in autoimmune disease risk</p> <p dir="ltr">(7:47) The rise of metabolic dysfunction in kids and adults</p> <p dir="ltr">(13:17) Key health markers to watch</p> <p dir="ltr">(18:55) Can a ketogenic diet reverse metabolic dysfunction?</p> <p dir="ltr">(30:04) 10-year ketogenic case study results</p> <p dir="ltr">(42:30) Advice for the "average" person looking to feel better</p> <p dir="ltr">(51:10) How to reduce carbs without giving up your favorite foods</p> <p dir="ltr">(57:50) Why short-term cravings can cost your long-term health</p> <p dir="ltr">(1:01:10) Why current diabetes guidelines may not reflect the latest science</p> <p dir="ltr">(1:08:36) Final thoughts and where to find Dr. Koutnik's resources</p> <p dir="ltr">(1:09:21) Outro</p> <p><strong><br> <br></strong></p> <p dir="ltr">Who is Dr. Andrew Koutnik?</p> <p><strong> </strong></p> <p dir="ltr">Dr. Andrew Koutnik, PhD, is a biomedical researcher with expertise in metabolism, nutrition, and disease. He earned his PhD at Florida State University in Biomedical Sciences, studying how metabolism-based therapies like the ketogenic diet impact health and performance. He has worked with leading institutions, including NASA, Harvard, Johns Hopkins, and the Department of Defense, translating cutting-edge research into practical tools for improving metabolic health, managing chronic disease, and optimizing physical and cognitive performance.</p> <p><strong> </strong></p> <p dir="ltr">As someone living with type 1 diabetes, Dr. Koutnik combines deep scientific knowledge with personal experience. He has published extensively on topics such as metabolic therapy, insulin resistance, and the ketogenic diet's role in chronic disease. He is also an advocate for evidence-based lifestyle interventions and works directly with elite athletes, military professionals, and everyday individuals to help them thrive through science-backed nutrition and lifestyle strategies.</p> <p><strong> </strong></p> <p dir="ltr">Connect with Dr. Koutnik:<br> Website: <a href="http://andrewkoutnik.com/">http://andrewkoutnik.com</a></p> <p dir="ltr">IG: <a href="https://www.instagram.com/andrewkoutnikphd/">https://www.instagram.com/andrewkoutnikphd/</a></p> <p dir="ltr">YT: <a href="https://www.youtube.com/@AKoutnik">https://www.youtube.com/@AKoutnik</a></p> <p><strong> </strong></p> <p dir="ltr"> </p> <p><strong>Links and Resources:</strong></p> <p><a href="https://buypeakperformance.com/">Peak Performance Life</a></p> <p>Peak Performance <a href="https://www.facebook.com/livepeakperformance/">on Facebook</a></p> <p>Peak Performance <a href="https://www.instagram.com/livepeakperformance">on Instagram</a></p>