#31 - Planning, Shopping & Prepping for Consistent Nutrition

#31 - Planning, Shopping & Prepping for Consistent Nutrition

This conversation covers HOW exactly to make healthy habits work for your life. It's one thing to know you need protein, whole foods, and proper portion control. It's another thing to have a system that actually CREATES time and mental freedom for the rest of your life! Chapters * 00:00 Costco Buddies & Introduction * 03:14 Planning Ahead * 09:22 Shop Smart * 11:12 Prep to Save Time * 14:14 Kyle's Current Plan/Shop Prep * 18:30 Summary: Build Your "Ideal Week" Over Time

#30 - Sleep: The High Performer's Advantage

Sleep is probably THE most overlooked performance tool for busy professionals, parents, and active adults. The same traits that drive people to succeed can prevent them from winding down. In this episode, we break down the foundations of better sleep: total time, circadian rhythm, and quality. From there, we cover practical habits that actually fit real life. * Morning routine to set your rhythm * Daytime habits to regulate stress * Evening tools to wind down like a pro You'll realize how powerful great sleep is once you sleep better! References: * https://www.precisionnutrition.com/all-about-sleep [https://www.precisionnutrition.com/all-about-sleep] * https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk [https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk] * https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression [https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression]. [https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression.] * Huberman, A. (n.d.-a). Master Your Sleep & Be More Alert When Awake. https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3O [https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3O] * Huberman, A. (n.d.). Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing. https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sq [https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sq] * Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/] * Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798. [https://pubmed.ncbi.nlm.nih.gov/25028798/] * Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/]

#29 - Peaking a Specific Goal While in Team THRIVE

You want a structure that works for you 80-90% of the time - and then when desired, tweak that structure to chase down specific goals. We cover why we program the way we do for Team THRIVE (and most of our in-person clients too!) - efficient, effective, 3 day/wk full body strength-focused training for busy professionals. Then, we talk about how to tweak that program for common client goals: * Improving a specific strength pattern * Building more muscle in one area * Preparing for a big endurance event Chapters * 00:00 Peter & Kyle's Past "Peak" Attempts * 05:20 Structure = Freedom * 06:36 Full Body Workout Template * 10:33 Improving Specific Strength Patterns * 19:40 Hypertrophy and Muscle Growth Strategies * 22:17 Training for Endurance Events * 24:29 Final Thoughts and Key Takeaways

#28 - Your Stress "Sweet Spot"

We explore the concept of the stress sweet spot, emphasizing the importance of finding the optimal level of stress to perform at your best. Chapters * 00:00 Intro * 02:30 Understanding Optimal Stress Levels * 06:05 Factors Influencing Stress Tolerance * 07:44 Expanding Your Comfort Zone * 09:41 The Role of Coaching In Stress Management * 14:22 Summary Go to prevailonlinecoaching.com [http://prevailonlinecoaching.com] to learn about the structure and support we provide to help busy professionals THRIVE - while handling work, family, and life. Go to prevailconditioning.com [http://prevailconditioning.com] if local to Santa Barbara and interested in in-person guidance!

#27 - Busy? 3 Things to Stay Dialed In

During busy seasons, it's important to maintain keystone habits to stay afloat and avoid falling backwards. There is immense return on your investment from doing the minimum as opposed to doing nothing - plus, whatever it is that has you so busy will be handled BETTER if you take care of yourself by prioritizing these three things. We talk about what to prioritize with your limited structured training time, how you can sneak mobility and activity in around that throughout the day, and what to focus on with your nutrition. Chapters * 00:00 Navigating Busy Seasons * 03:29 Stay Strong * 06:45 Stay Mobile * 10:19 Stay Nourished * 12:22 The Immense Return On Your Investment By Doing The Basics