Running Through History: The Iconic Mare Island Marathon Story with Justin Saroyan | 2

The Art of Observation: Thor Hanson on Seeing the Extraordinary in the Ordinary | 4

Fahad welcomes back award-winning conservation biologist and author Thor Hanson (Hurricane Lizards and Plastic Squid, The Triumph of Seeds) for a captivating exploration of nature close to home. Sparked by a bird hitting his office window, Thor shares how paying attention in his own backyard revealed astonishing discoveries—and how anyone can awaken their curiosity with simple practices like sitting still or shining a flashlight at night. From sulfur-crested cockatoos cracking garbage cans in Sydney to leaf miners and bioluminescence, Thor reveals the marvels hiding in plain sight. He discusses how tuning into the natural world sharpens our senses, benefits health, and even contributes to real science through citizen tools like iNaturalist. A delightful, eye-opening conversation about slowing down, observing deeply, and rediscovering wonder right outside your door. KEY TAKEAWAYS * Curiosity is the key to nature connection—start by taking down mental "filters" and observing like a child. * Sitting still in any green space (even a park or backyard) reveals surprising wildlife and patterns. * Nighttime exploration with a narrow-beam flashlight focuses attention and uncovers hidden worlds. * Naming what you see (via apps like iNaturalist or Merlin) helps categorize "normal" so unusual things stand out. * Backyard observations contribute to real science—citizen data helps track birds, blooms, pollinators, and more. * Each season offers unique discoveries: spring migration, winter tracks in snow, crepuscular "changing of the guard." * Tool use and culture exist in animals (e.g., cockatoos learning garbage-can tricks with regional styles). * Nature exposure has proven health benefits—you can even get a "nature prescription" in many states. CHAPTERS (WITH TIMESTAMPS) 00:00 – Fear of the Dark & the Magic of Nighttime Exploration with a Flashlight 01:02 – Welcome Back to the Energy Podcast + Thor Hanson’s Return 07:34 – From Global Research to Backyard Curiosity: Thor’s Journey 11:54 – The Spark: A Dead Bird and Overlooked Wonders Close to Home 15:01 – First Discovery: A Hermit Thrush Nest on Day One 17:52 – Developing a "Search Image" – Knowing Normal to Spot the Unusual 23:28 – Sit Still: The Simple Practice That Opens Your Eyes 26:11 – Clever Cockatoos: Garbage-Can Culture in Sydney 30:43 – Animal Tool Use: From Vultures to Sponge-Wearing Dolphins 35:30 – Tech Tools as Gateways: iNaturalist, Merlin, and Citizen Science 41:03 – Underexplored Worlds: Tree Canopies and Leaf Miners 45:48 – Bioluminescence: Nature's Flashbang Defense 48:18 – Is "The Last of Us" Fungus Takeover Possible? 52:37 – Plugs & Final Thoughts: Thor’s Website and Encouragement to Explore PLUGS * Discover more of Thor Hanson’s books and work at Thor Hanson [https://thorhanson.net/] * Energy Pods & CocoZen – sugar-free, protein-enriched, shelf-stable fuel perfect for outdoor adventures: kgfoodco.com [http://kgfoodco.com] * Follow The Energy Podcast for more conversations on energy, health, and curiosity – subscribe and leave a review to help bring more amazing guests!

Sitting Is Killing Your Body & Brain—Fix It at Your Desk with Matt Peele | 3

Fahad sits down with Matt Peele—corrective exercise specialist, sports performance coach, author of Athlete in the Game of Life, and host of The Peele Appeal Podcast – for a mind-opening conversation on the hidden dangers of our sedentary modern lives. From endless desk sitting and long commutes to smartphone hunching, Matt explains how prolonged sitting can reshape our posture, weaken key muscles, and even impact brain function. He breaks down muscle imbalances, the power of complex movements for cognition, why exercise boosts learning and decision-making, and simple fixes anyone can do at their desk to fight back against the “new smoking” – sitting. KEY TAKEAWAYS • Sitting is the new smoking: 10–16+ hours a day of sitting (desk, commute, couch) shortens hip flexors/abs and weakens glutes/hamstrings, leading to poor posture and chronic pain. • The body “remodels” itself: Prolonged positions become your new “normal,” pulling joints out of alignment and creating muscle imbalances. • Fix it with the right approach: Stretch what’s tight (hip flexors, quads, chest) and strengthen what’s weak (glutes, hamstrings, upper back). • Exercise supercharges your brain: • Complex movements build cognition: Multi-joint exercises (squats, deadlifts, presses) under moderate stress create neuroplasticity and grow cells in the hippocampus. • Warning signs: Chronic low back/knee pain, inability to squat properly, or getting winded easily are red flags it’s time to act. • Kids need movement too: Cutting recess and PE hurts focus and learning – physical activity makes brains ready to absorb complex info. CHAPTERS 00:00 – Exercise Primes the Brain for Learning (and Why Schools Are Getting It Wrong) 00:41 – Welcome to the Energy Podcast + Intro to Matt Peele 04:08 – Matt’s Journey: From Marketing to Fitness Industry Since 2008 06:55 – The Spark Behind Writing Athlete in the Game of Life 08:32 – What’s Inside the Book: Aging, Posture, and Corrective Fixes 09:29 – The Reality of Sedentary Jobs (Cubicles, Driving, Commutes) 11:23 – How Sitting Remodels Your Body and Creates Muscle Imbalances 13:36 – Personalized Assessments and Fixing Individual Posture Issues 16:24 – Real Client Success Story: Transforming Pain and Mobility in Retirement 18:03 – Postural Problems Showing Up Earlier (Even in 20s) Due to Tech 20:41 – Athletes & Lifters Aren’t Immune – Common Mistakes Even Fit People Make 25:33 – Sports Performance Training for Executives: Boosting Cognition & Decision-Making 30:25 – The Science: How Exercise Builds Brain Cells & Neuroplasticity 33:42 – Easy Starter Moves for Desk Workers (Sit-to-Stands, Desk Push-Ups) 35:50 – Final Thoughts + Where to Find Matt’s Resources 36:31 – Plugs: Book, Podcast, Website & Socials PLUGS • Matt’s book Athlete in the Game of Life – available on Amazon (paperback, Kindle, and audiobook narrated by Matt) • Online programs & resources – mattpeale.com [http://mattpeale.com] (check “I’m tired of being in pain” or the 10-Minute Professional series: Stretch/Strengthen at Your Desk) • The Peele Appeal Podcast – wherever you get podcasts (Fahad was on Episode 101!) • Follow Matt: Instagram @mattpeelces, LinkedIn, Facebook (Athlete in the Game of Life), TikTok @strengthenatyourdesk • Energy Pods & CocoZen – kgfoodco.com [http://kgfoodco.com] (perfect desk-friendly fuel to power your movement breaks)

Running Through History: The Iconic Mare Island Marathon Story with Justin Saroyan | 2

Fahad chats with Justin Saroyan, co-founder of iRecreate and organizer of the Mare Island Half Marathon, about the event's evolution from triathlons to family-friendly runs, the rich history of Mare Island, community impact, and inspiring stories like an 80-year-old triathlete dominating the course. They dive into planning challenges, historical course highlights, getting started as a runner, the "Burn Your Couch" mantra, and how events like this build Vallejo's positive vibe—plus a nod to Energy Pods as perfect runner fuel. Key Takeaways • From lifeguard events to marathons: Started in 2014 as triathlons, now an annual half marathon drawing nearly 1,000 runners. • Mare Island's WWII naval legacy adds epic scenery—oldest West Coast base, historic ships, Tiffany glass chapel, and more. • Inclusive for all: Walk the 5K, join kids' runs, or aim for PRs—no swimming/biking required anymore. • Community first: Strong family involvement, local partners like Mare Island Brewing Co., and groups like Vallejo Run Club. • Challenges: Adapting to island changes (roadwork, art installs), but reputation eases permits. • Inspiring tale: 80s woman in a bathing suit outpacing 20-30s in Olympic triathlons—zero hesitation in cold water. • "Burn Your Couch": Ditch lazy habits, get active—rooted in college antics and health mindset. • Drive: Giving back to Vallejo through fun, safe events that boost reputation and unite people. Chapters 00:00 – Inspiring 80-Year-Old Triathlete Story 00:45 – Welcome to the Energy Podcast + Intro to Justin 05:21 – From Lifeguards to Race Founders: Origin Story 09:54 – Behind the Scenes: Planning, Permits, and Challenges 13:56 – Marketing, Word-of-Mouth, and Building a Vibe 15:53 – Running Through History: Mare Island's Unique Course 20:16 – Mare Island's WWII Legacy and Naval Impact 22:13 – Getting Started: Tips for Beginners and Run Clubs 27:36 – Community Impact, Partnerships, and Local Love 30:37 – Standout Moments from 11 Years of Races 33:32 – Justin's Drive: Giving Back to Vallejo 36:30 – Kids' Run Magic and Family Involvement 38:54 – The "Burn Your Couch" Story and Mantra 45:24 – Thoughts on Energy Pods and CocoZen 47:09 – How to Register and Get Involved 48:18 – Shoutouts to Supporters + Wrap-Up Plugs • Register for the Mare Island Half Marathon at irecreate.org [http://irecreate.org] • Follow on Instagram @burn.your.couch [https://www.instagram.com/burn.your.couch] • Energy Pods & CocoZen at kgfoodco.com [http://kgfoodco.com] (sugar-free, almond-based fuel for runners)

From 421lbs to Keto Simple: Dustin Cade on Weight Loss, Freedom, and Finding Contentment | 1

Fahad welcomes back one of the very first supporters of the business – Dustin Cade (@KetoSimple)—for a heartfelt, long-overdue catch-up. From weighing 421 lbs and facing hernia + CPAP reality in 2016 to now living a simple, free, and deeply contented low-carb life, Dustin shares the real story: the early zealotry, the massive simplification, surviving skyrocketing meat prices, and why constant happiness is a myth (but lasting contentment is very real). They talk rising food costs, buying half-cows, the birth of CocoZen (yes, Dustin is literally the reason that 12-oz jar exists), favorite easy recipes, family, freedom, and the ultimate lesson they’ve both learned after almost a decade in this space: keep it stupidly simple and know yourself. Key Takeaways * Happiness is fleeting; aim for contentment instead. * Simplify everything – food, message, life. Complexity kills long-term success. * Keto/low-carb doesn’t have to be fancy ingredients or hours in the kitchen (hamburger patties, eggs, and frozen thighs still win). * Meat prices are insane everywhere, but ground beef, chicken thighs, turkey, Costco rotisserie chickens, and buying direct from farmers or splitting a cow are current lifesavers. * The CocoZen jar exists because Dustin literally asked for “a bigger Energy Pod” years ago. * True freedom today isn’t just money – it’s controlling your own time and being able to help the people you love. * Get to know yourself deeply (your triggers, your strengths) so you can design the simplest system that actually works for YOU forever. * Community > perfection. None of us are perfect, and that’s exactly why we need each other. * A raw, real, brotherly conversation full of hard-earned wisdom. Chapters 00:00 – Happiness vs. Contentment – Dustin opens with the big truth bomb 00:40 – Welcome Back to the Energy Podcast! Fahad’s return, winter in Napa, and introducing Dustin Cade 05:41 – Dustin’s Origin Story – 421 lbs in 2016, hernia, CPAP, and the first low-carb decision 10:15 – From Complicated Keto to Stupid-Simple Eating 11:29 – The Great Meat Price Crisis of 2024/2025 – Why beef is insane and real-world survival hacks 18:30 – Freedom as the New Currency – Grandkids, coffee with the wife, and owning your time 22:22 – What Happiness Actually Is – Dustin’s full answer + helping others 24:18 – The One Big Lesson After 8+ Years – Simplify everything and know yourself 30:57 – Energy Pods & CocoZen Origin Story – Dustin explains the products + how he literally created the 12-oz jar 39:45 – Where to Find Dustin, Live-Stream Schedule & Wrap-Up Plugs: * Follow Dustin everywhere @KetoSimple and get all links at ketosimple.shop [http://ketosimple.shop] * Grab KetoSimple merch and free recipes at ketosimple.shop [http://ketosimple.shop] * Energy Pods & CocoZen: www.kgfoodco.com

Welcome to the Energy Pod Cast | Episode 0

In this introductory episode of the Energy Podcast, host Fahad Ahmad shares the vision behind the podcast, which aims to explore a variety of topics beyond just health and nutrition. He discusses the journey of creating the Energy Pods, the evolution of KG Food Co., and the importance of curiosity and problem-solving in navigating modern life. The podcast will feature diverse guests and aim to empower listeners with knowledge and insights. Takeaways * The Energy Podcast serves as an anchor point for listeners. * Energy Pods represent a new genre of snacking. * KG Food Co. aims to expand beyond keto-focused products. * Curiosity and questions define character and personality. * The journey of Energy Pods began with a failed chocolate bar prototype. * The podcast will cover a wide range of topics, not just health. * Problem-solving will be a key focus of the podcast. * High-quality science will guide discussions. * Listeners are encouraged to cultivate curiosity in their lives. * The podcast aims to empower listeners with tools for personal growth. Chapters 00:00 Introduction to the Energy Podcast 02:53 The Journey of Energy Pods 05:47 Expanding Beyond Keto: The Vision for KG Food Co. 09:08 Podcast Format and Future Topics 11:53 Empowering Curiosity and Connection