Begin Within

Don't do fitness alone. Go here: https://www.beginwithin.fit/The biggest problem with fitness goals? They live in your head as vague, abstract wishes instead of concrete action plans. In this episode, I break down the one psychological trick that transforms good intentions into actual results - and why it makes you so uncomfortable.In this episode, you'll discover:Why "trying harder" and "being healthier" aren't actually goals your brain can act onThe two-part psychological shift that separates successful people from serial goal-abandonersThe exact steps to implement this accountability system without dying of embarrassmentReady to finally stick to fitness goals instead of just wishing you could? This episode gives you the uncomfortable but effective truth about what actually works.If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.Follow for more:https://www.instagram.com/natesleger/https://www.tiktok.com/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

Don't do fitness alone. Go here: https://www.beginwithin.fit/Ever been scrolling through your feed when you're hit with one of those "What's your excuse?" fitness posts? You know the ones—an impossibly shredded person flexing with a caption that's basically saying "look at me, now feel bad about yourself." In this episode, I tackle this confidence-killing phrase head-on and offer a much healthier alternative that might just transform your fitness journey.In this episode, you'll discover:Why comparison is the ultimate confidence killer and how it distracts you from the only progress that mattersThe uncomfortable truth about those "perfect" fitness photos that you're never toldWhat's infinitely more powerful than "What's your excuse?"How to REALLY measure successThe secret to building lasting confidenceIf you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.Follow for more:https://www.instagram.com/natesleger/https://www.tiktok.com/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

✅ Working Out Is Better Than a Time Machine: Using Exercise to Slow Aging

Programs and free resources: https://www.beginwithin.fit/Ever wonder if "no pain, no gain" is actually good advice? In this episode, I tackle this fitness myth head-on and explain why it might be doing more harm than good.In this solo episode, you'll discover:What's the real difference between pain and discomfort during exercise?Why am I seeing worse results when I push myself to the limit every workout?How can I still make progress if I have chronic pain or injuries?What mindset should replace "no pain, no gain" for better results?Why does consistency matter more than intensity for long-term fitness success?If you've been struggling with injuries or wondering if exercise always has to hurt to be effective, this episode will change your perspective on what healthy training really means.

Ever find yourself mindlessly grabbing whatever food is closest when hunger strikes? You're not alone. In this episode, I dive into a powerful framework that can completely transform your relationship with food by answering six simple questions every time you eat.In this episode, you'll discover:What is the "whatever" mindset and why it's the enemy of mindful eating?How your eating environment affects your nutrition choices more than you thinkWhy timing your meals matters for energy and overall healthHow slowing down while eating can solve digestive issuesThe surprising truth about why we eat (and it's often not hunger)The life-changing "who am I becoming?" question that transforms every mealThis framework isn't about rigid diets or complicated nutrition rules. It's about bringing awareness and intention to your eating habits so you can become the healthier person you want to be—one meal at a time.Check out our newly revamped website at https://www.beginwithin.fit/ to download our free ebook and explore our coaching programs!

Ever wonder what's the SINGLE most important thing you can do for your health?As I was reflecting on four years of podcasting and 15+ years in the health industry, someone asked me a question that stopped me in my tracks: "What do you actually want people to DO after listening to your podcast?"In this quick but mighty episode, I reveal the one simple practice that trumps any workout plan, diet strategy, or supplement regimen — and why it's the very reason I started this podcast in the first place.In this episode, you'll discover:How to use a simple 10-second practice to completely transform your health journeyWhy your "results" matter far less than the direction you're headingThe absolute WORST thing you can do for your health (hint: it's not what you think)This might be the shortest episode I've ever recorded, but it might also be the most important. Give it a listen, then take a moment to reflect on your own health journey.

Are you struggling to maintain consistency with your fitness goals? Do you find yourself motivated one day and completely unmotivated the next? In this eye-opening episode, I sit down with Devan Gonzalez, a 15-year fitness industry veteran, founder of Strive 11 Fitness, and host of The Mindset Cafe Podcast to discover why discipline—not motivation—is the true key to fitness success.In this episode, you'll discover:Why motivation is actually sabotaging your fitness goals and what to focus on insteadThe simple "trick yourself" method that makes discipline easier (even on your worst days)How your social circle might be secretly undermining your fitness progressThe brutal but liberating truth about why "you're not special" (and why that's actually good news)Practical strategies for time management that make fitness consistency possible for anyoneWhether you're just beginning your strength training journey or looking to break through plateaus, Devan's no-nonsense approach to discipline will give you practical tools to transform your mindset and your body.Connect with Devan Gonzalez on Instagram @Devan.Gonzalez or check out his best-selling book "Money Muscle Mindset."

Ever notice how everyone obsesses about having enough MONEY for retirement while completely ignoring whether their BODY will be in any shape to enjoy those golden years? (Spoiler alert: all the cash in the world won't help if you can't get off the couch!)In this quick Tuesday bonus episode, I'm pulling back the curtain on two game-changing resources that just dropped on our freshly revamped website:You'll discover our brand-spanking-new free ebook "Retire Healthy: 6 Steps to Health For Your Best Years Ahead" that's packed with research-backed strategies to ensure you're not just financially ready for retirement, but physically primed to actually ENJOY it.I'm also revealing how you can book a one-on-one call directly with yours truly (no gatekeepers, no screening, just you and me chatting about your fitness journey).Whether you're decades from retirement or already living the dream, these resources are your secret weapon for ensuring you're strong enough to chase those grandkids, tackle those travel plans, and live the vibrant life you've been working toward all these years.Grab your free copy at https://www.beginwithin.fit/retire and schedule your personal call at https://www.beginwithin.fit/ today!Until next time, keep taking good care of yourself!

Is your brain struggling to stay sharp in a world of constant distractions? You're not alone.In Episode 254 of the Begin Within Health Show, I chat with David Amerland, author of the groundbreaking book "Built to Last," about the incredible connection between physical fitness and brain health.In this mind-expanding conversation, you'll discover:Why do so many people fail to stick with fitness routines (and how to make sure you're not one of them)?What happens to your brain when you exercise that makes you smarter, happier, and more resilient?What simple visualization practice can connect you with your future self and unleash unstoppable motivation?This episode is packed with practical wisdom that will forever change how you think about exercise and its role in keeping your brain young, sharp, and resilient.Ready to build a brain that's truly built to last? Get David's book "Built to Last" and learn more about his work at https://davidamerland.com.

Ever feel like you're constantly running on empty, despite doing all the "right" things? In this eye-opening solo episode, I reveal the surprising lessons I've learned from tracking my heart rate variability (HRV) and how it's completely changed my approach to stress management.After weeks of monitoring my body's stress and recovery patterns through my Garmin watch, I've discovered some shocking truths about what's actually draining my "body battery" – and some of them might surprise you too!In this episode, you'll discover:Why even ONE alcoholic drink can tank your recovery for an entire nightThe surprising truth about digestion and how it impacts your stress levelsWhy eating too close to bedtime sabotages your sleep quality more than you realizeHow the simple act of conscious breathing can create measurable stress reductionWhen tracking itself becomes counterproductive and how to maintain a healthy relationship with your dataThe insights I've gained have genuinely changed how I approach everyday habits – from meal timing to evening routines to breathing patterns. Whether you're a data junkie or just someone looking to reduce stress and boost energy, this episode offers practical, actionable steps to help you recharge your body battery.Remember to check out Episode 251 first if you haven't already, where I introduce this HRV tracking journey and set the stage for these discoveries!Ready to start reducing stress and feeling more energized? Listen now!

Ever walked into a room and forgotten why you're there? Before you blame stress or aging, the answer to better focus I share in this episode might be simpler than you think!I also share my personal experience with Magic Mind, a mental performance shot that has helped boost my focus and reduce stress (use code BEGIN20 for 48% off your first subscription or 20% off a one-time purchase at https://magicmind.com//begin20).In this episode, I dive into what might be the easiest way to boost your mental clarity and focus - proper hydration. I share fascinating research from a 2023 study showing how even mild dehydration can significantly impact cognitive performance, especially for those of us over 40.In this episode, you'll discover:Why middle-aged and older adults are more sensitive to dehydration's effects on the brainHow starting your morning with water instead of coffee can dramatically improve your focusWhat to try before reaching for caffeine during that afternoon slumpSimple strategies to maintain proper hydration throughout your dayThe surprising speed at which proper hydration can enhance mental performanceHere's the study I reference: https://onlinelibrary.wiley.com/doi/10.1002/ajhb.24051Don't miss this episode if you're looking for an incredibly simple way to sharpen your mind without complicated routines or expensive supplements!

Have you ever thought you were great at managing stress, only to discover you were completely wrong? That's exactly what happened to me when I started tracking my heart rate variability (HRV).In today's episode, I'm sharing the eye-opening lessons I've learned from monitoring my stress levels through HRV tracking, and why this data has completely changed how I approach stress management.You'll discover:What heart rate variability actually is and why higher variability is better for your healthWhy most of us are completely unaware of how much stress our bodies are actually experiencingThe surprising connection between chronic stress and serious diseases like cardiovascular disease, diabetes, and cancerThe ONE major change I made that dramatically improved my stress levels and overall healthWhy creating "restful moments" during the day may not be enough to truly recover from stressIf you've been feeling tired, struggling with your health, or just curious about using technology to improve your wellbeing, this episode will give you valuable insights into how your body responds to stress and what you can do about it.Be sure to tune in next Thursday when I'll share even more surprising discoveries about the daily activities that dramatically impact stress levels!Check out episode 247 with Dr. Torkil Færø to learn more about HRV: https://www.beginwithin.fit/podcast/episode/2405ad66/247-hidden-stressors-how-to-reduce-stress-thats-silently-draining-your-energy-with-dr-torkil-faero

Here's the limited offer I mention in this episode you can use now, that gets you up to 48% off your first subscription or 20% off one time purchases with code BEGIN20 at checkoutYou can claim it at: ⁠https://magicmind.com/begin20⁠In this episode, I dive into fascinating research that reveals how your protein intake today can dramatically influence how well you age tomorrow. If you're in your thirties, forties, or fifties, this information is essential for planning your healthiest future self.You'll discover:What a comprehensive study of nearly 50,000 women revealed about protein consumption and healthy agingWhy both animal and plant proteins matter for optimal resultsHow protein intake affects not just disease prevention, but cognitive function and muscle strengthThe ideal time to start optimizing your protein intake (spoiler: it's now!)I also share my personal experience with Magic Mind, a mental performance shot containing 12 powerful ingredients including Bacopa Monnieri, which has been shown to improve cognitive performance in adults over 55.Check out the groundbreaking protein study here: https://ajcn.nutrition.org/article/S0002-9165%2823%2966282-3/fulltextThank you for making the Begin Within Health Show one of the top 5% of podcasts globally! Your support means everything, and I look forward to connecting with you again in Thursday's longer-form episode.

Visit https://geneticinsights.co and use code BEGIN25 for 25% off your genetic testing insights.I recently sat down with Elwin Robinson, founder of Genetic Insights, to explore how genetic testing can reveal hidden health risks and create personalized prevention strategies. As someone who lost my mother to pancreatic cancer, I've become passionate about understanding genetic predispositions and how we can use this knowledge to take control of our health.In this fascinating episode, you'll discover:How to identify your body's "weakest links" and focus your health efforts where they'll have the biggest impactThe surprising connection between B-vitamins and various health issues (including how B2 completely stopped my migraines)How lifestyle choices can override genetic tendenciesThe unexpected relationship between sunlight exposure and weight managementIf you've ever felt frustrated by generic health advice that doesn't seem to work for your body, this episode will show you how personalized genetic insights can transform your approach to health and prevention.Visit https://geneticinsights.co and use code BEGIN25 for 25% off your genetic testing insights.

Here's the limited offer I mention in this episode you can use now, that gets you up to 48% off your first subscription or 20% off one time purchases with code BEGIN20 at checkoutYou can claim it at: https://magicmind.com/begin20In this solo episode, I dive into a social media rabbit hole that got me fired up – the claim that aspartame is being secretly rebranded as "Amino Sweet" to hide its negative health associations. What I discovered will make you think twice about how you read food labels!In Episode #248, you'll discover:Why a viral post about aspartame rebranding isn't quite what it seemsWhat the research actually says about aspartame's safetyThe one habit that could transform your health when grocery shoppingA simple approach to determine which food additives you should researchWhether you're health-conscious or just starting your wellness journey, this episode will equip you with practical knowledge to make informed choices about what goes into your body.Check your labels and keep taking good care of yourself!

Are you feeling exhausted but can't figure out why? In today's episode, I speak with Dr. Torkil Færø, author of the bestselling book The Pulse Cure, about the hidden stressors that might be draining your energy without you even realizing it.After his father passed away at 73, Dr. Færø began investigating what he could do to live longer and healthier. What he discovered changed everything about his approach to health and led to his groundbreaking work on using heart rate variability to guide lifestyle changes.In this eye-opening conversation, you'll discover:Why many of us are chronically stressed without even knowing itHow alcohol, certain foods, and poor sleep create hidden stress in your bodyWhy your body becomes less forgiving after age 40 (and what to do about it)How women can adjust their fitness routines according to their menstrual cycleThe powerful stress-reduction techniques that cost nothing but deliver enormous benefitsDr. Færø explains how modern wearable technology gives us the "sixth sense" we never evolved to have, allowing us to detect and manage stress in revolutionary ways.Whether you're dealing with unexplained fatigue, looking to optimize your athletic performance, or simply wanting to add healthy years to your life, this episode provides practical insights you can implement immediately.Learn more about Dr. Torkil Færø's work at ThePulseCure.com or follow him on Instagram at @dr.torkil https://www.instagram.com/dr.torkil

In this episode, I dive into one of the most common challenges we all face in our fitness journeys - setbacks. Whether you're dealing with an injury, a schedule change, or any personal roadblock, the question remains the same: how do you get your fitness back on track?I explore a fascinating study published in the British Journal of Sports Medicine that examined runners who successfully returned to their sport after knee surgery. Though you might not be a runner (and honestly, neither am I!), the lessons from this research apply to anyone trying to rebuild their fitness routine after a disruption.In this episode, you'll discover:How the right support system can make or break your comebackWhy starting small and progressing gradually leads to sustainable successThe common barriers that prevent people from getting back on track - including the surprising power of fearHow beliefs about health can transform from limiting to empoweringThree actionable strategies you can apply to your own fitness journey todayIf you've ever felt like giving up after a setback, this episode will give you the blueprint to not only get back on track but come back stronger than before.Thank you for helping make The Begin Within Health Show among the top 5% of all podcasts worldwide! Your support through listening, rating, reviewing, and sharing these episodes means everything to me.The full study referenced in this episode can be found in the description below.https://doi.org/10.1136/bjsports-2024-108838

As a health coach helping people transform their lives through fitness, I'm constantly exploring new approaches to wellness that go beyond just exercise.In Episode 245 of The Begin Within Health Show, I sit down with Dr. Sarah Doyle, certified functional medicine practitioner and author of "The 7X Method," to uncover the missing pieces in traditional healthcare.If you've ever felt something was wrong with your body despite "normal" test results, this episode reveals why doctors might be missing the root cause of your illness and what you can do about it.In this eye-opening conversation, you'll discover:Why traditional doctors often won't order certain tests (even when they should)How brain chemistry testing can reveal the true source of mental health strugglesWhy treating symptoms without addressing root causes keeps you sickA simple eating method that could transform your health in just two weeksDr. Doyle shares her personal journey of healing 20 years of digestive issues and how she's helping patients who have been "kicked around the medical system" finally find answers.Whether you're dealing with unexplained symptoms, mental health challenges, digestive issues, or just want to optimize your health, this conversation offers practical solutions you can implement right away.Connect with Dr. Sarah Doyle at https://drsarahdoyle.com/ or find her on Instagram and YouTube @7XMethod.

Have you ever found yourself snapping at someone you care about or grabbing junk food despite your best intentions to eat healthier? In this episode, I break down fascinating research that reveals how to fix impulsive behavior naturally tonight through better sleep habits and environmental design.It turns out that getting less sleep significantly impacts our ability to control impulsive actions in the moment.In this episode, you'll discover:The difference between risk-taking behavior and impulse control, and why sleep affects one more than the otherDetails from a research study showing how just 6 hours of sleep (versus 9 hours) affects our brain's ability to regulate impulsesWhy setting up your environment for healthy defaults is crucial, especially on days when you've slept poorlyPractical strategies to improve your decision-making even when sleep-deprivedHow becoming aware of your sleep patterns can transform your health journeyThis short Tuesday episode gives you actionable steps to improve your health, relationships, and daily decisions through better sleep awareness and environmental design.

In Episode 243 of The Begin Within Health Show, I speak with Graham Elliss, founder of Renewed After 50, about the stark difference between individuals who maintain mobility well into their 80s and 90s versus those who become dependent in their 50s.Graham shares his personal journey with heart disease and how fitness likely saved his life after experiencing multiple cardiac events, including heart bypass surgery. His doctors told him plainly: "If you weren't as fit as you are, you would have already been in the ground."In this eye-opening conversation, you'll discover:Why your genes don't control your healthThe three key pillars of active aging that anyone can implement starting todayHow to train for maintaining independence as we ageWhy your chronological age doesn't really matterGraham's philosophy of "die young as late as possible" offers a refreshing perspective on aging that focuses on quality of life rather than simply extending years.Connect with Graham at www.renewedafter50.com.au or email him at graham@renewedafter50.com.au to learn about his upcoming program specifically designed for adults over 50.______________________Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠.

Ever feel overwhelmed by conflicting health information? In this special announcement episode, I reveal an exciting new format designed to cut through the noise and deliver practical, science-backed health insights.In this episode, you'll discover:Why I'm introducing a new Tuesday episode format focused on quick, actionable health insightsThe fascinating study showing 1 minute of intense exercise can equal 45 minutes of moderate exerciseMy commitment to sharing only evidence-based information that actually moves the needle on your healthHow this new format is specifically designed for busy people in their 40s, 50s, and beyond who want to age wellAs we celebrate four years of the Begin Within Health Show, I'm more committed than ever to helping you stay strong and live long with practical, science-backed strategies.Listen each Tuesday for one simple action step you can implement immediately, and don't forget to subscribe and share your health questions for future episodes!

Ever feel like you're giving great health advice but not fully practicing it yourself? In this special 4th anniversary episode of The Begin Within Health Show, I pull back the curtain and share the four biggest changes I've personally made to my health habits since starting this podcast.In this episode, you'll discover:How my approach to sleep transformed once I truly understood its impact on my healthWhy getting outside daily became non-negotiable in my routineThe surprising shift in how I view food and respect the digestive processHow listening to my body during workouts led to better results and fewer injuriesThis episode marks four years and 240+ episodes of the Begin Within Health Show, and I'm excited to announce that starting in March 2025, I'll be adding more content with additional Tuesday episodes to complement our regular Thursday releases.Listen in to reflect on your own health journey and consider which of these habit shifts might benefit you most._____________________Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠.

Are you tired of personal development advice that leaves you feeling more stressed than before? In this episode, I sit down with Dr. Edgar Reynoso Vanderhorst, a pediatric neonatologist fellow who brings a fascinating medical perspective to healthy personal growth. Working with premature babies as young as 22 weeks, Dr. Reynoso Vanderhorst has discovered powerful insights about human development that will change how you think about personal growth.In this episode, you'll discover: Why the space between stimulus and response is your hidden superpower How your morning mindset physically affects your entire day The surprising reason personal development works better in community A simple daily practice that creates real change (backed by medical science)Want to learn more from Dr. Reynoso Vanderhorst? Get his book "Wellness: Optimizing Yourself: A Scientific Perspective from a Pediatric Neonatologist" on Amazon for his complete scientific approach to personal development.________________________Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠.

Are you tired of feeling powerless against emotional eating? I sit down with Dr. Jason Stanley, a researcher who has spent over four decades studying the real reasons behind emotional eating patterns.In this episode, you'll discover:Why traditional diet and exercise approaches often fail to stop emotional eatingHow childhood experiences shape your brain's relationship with foodWhy it's not your fault if you can't stop emotional eatingSimple, science-backed techniques you can use anywhere to reduce stress eatingDr. Stanley shares groundbreaking research that completely changes our understanding of emotional eating and offers practical solutions that work with your brain instead of against it.Ready to transform your relationship with food? Visithttps://foodmonsterfreedom.com/ to learn more about Dr. Stanley's work and download his free ebook.________________________Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going tohttps://www.beginwithin.fit/ebook⁠.Join my Facebook group for daily workouts and nutrition:https://www.facebook.com/groups/beginwithinfit/

I dive deep into a topic that affects millions of women but often gets brushed aside or misunderstood - menopause. Many are told to just "get through it" or are prescribed medications without proper hormone evaluation. Today's guest, Johanna Swanson, shares her powerful journey from experiencing surgical menopause at 38 to becoming a menopause educator and coach, offering a fresh perspective on how this transition can actually become a gateway to personal power and emotional mastery. In this episode, you'll discover: Why are anxiety and depression so common during menopause, and what's the connection to hormones that most doctors miss? How can morning sunlight exposure dramatically impact your hormone balance? What's the truth about bioidentical hormones, and why don't you need a specialist to get them? Why should you stop dismissing your emotions as "just hormonal" and start seeing them as valuable teachers? How can you turn this challenging transition into an opportunity for profound personal growth? Ready to transform your menopause journey? Connect with Johanna on Instagram @Navigate.Menopause or visit https://navigatemenopause.com. Mention The Begin Within Health Show Episode 238 for a complimentary 13th session in her 12-session Master Menopause Method program. _______________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/

In this episode, I sit down with Dr. Jessica Hehmeyer to explore both the reality of weight loss drugs and the natural alternatives that can provide sustainable results. As medications like Ozempic and Wegovy become increasingly popular, many of my listeners have been asking about their effectiveness and natural options. This conversation provides crucial insights for anyone considering these medications or looking for natural approaches to weight management. In this episode, you'll discover: How do GLP-1 medications actually work in your body? What natural alternatives can provide similar benefits to weight loss drugs? What should you watch out for when taking these medications? What simple habits can you start today to better manage hunger and satiety? Connect with Dr. Hehmeyer: https://www.wellempowered.com/ __________________________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠.

Are You Aging Faster Than You Should Be? In this eye-opening episode, I sit down with Dr. Joseph Antoun, CEO of L-Nutra Health, to uncover the truth about aging and how to potentially reverse it. If you've been trying intermittent fasting without the results you want, this conversation will change everything you thought you knew about fasting and longevity. You'll discover: Why aging is the "mother of disease" and how it affects your health The shocking truth about when cellular rejuvenation really begins The five pillars of slowing down biological aging Why social connections might be as important as nutrition for longevity The difference between chronological age and biological age Why traditional intermittent fasting might not be enough Learn more about Dr. Antoun's work and the ProLon fasting-mimicking diet at: www.prolonlife.com www.l-nutrahealth.com ________________________ Ready to jumpstart your fitness with at-home workouts? Join us here: https://www.beginwithin.fit/jumpstart

As someone who loves staying active, you know injuries can be incredibly frustrating - especially when they take forever to heal. In this episode, I sit down with Dr. Jo Polich, engineer-turned-innovator who developed a groundbreaking solution for faster injury recovery. You'll discover: How did an engineer end up revolutionizing sports medicine? What makes the difference between normal and accelerated healing? Why do some doctors resist new treatment methods, and what makes them change their minds? How can you prepare yourself for future injuries? What's the science behind this breakthrough in recovery technology? Dr. Jo shares her remarkable journey from skeptical engineer to developer of ActivMend, the first homeopathic product ever licensed by a major pharmaceutical company. Whether you're a weekend warrior or serious athlete, this episode will change how you think about injury recovery. Visit www.activmend.com to learn more and get 25% off your first order. __________________ Ready to jump start your fitness with at-home workouts? Join us here: https://www.beginwithin.fit/jumpstart

If you're feeling the urge to quit on your health and fitness goals already this year, you're not alone. The second Friday of January has been dubbed "Quitter's Day" because so many people abandon their New Year's resolutions by this point. But what if I told you that the urge to quit might actually be telling you something valuable? In this episode, I explain why quitting certain aspects of your approach might be exactly what you need to succeed. In this episode, you'll discover: • How can you use Thomas Edison's mindset to transform your fitness journey? • What's the real reason we stick to habits (even unhealthy ones)? • Why should you treat Quitter's Day as an opportunity rather than a defeat? Ready to transform your approach to health and fitness? Check out my 2 week program at https://www.beginwithin.fit/jumpstart and start the path to real results.

Ever wonder why exercise feels like such a struggle, even when we know it's good for us? In this episode, I dive deep into the science of exercise motivation and share a groundbreaking approach to making fitness a sustainable part of your life. You'll discover: Why traditional exercise goals often fail The surprising connection between exercise and emotional wellbeing How much exercise you really need to see health benefits A simple strategy to make exercise habits stick Ready to transform your approach to exercise? Visit beginwithin.fit/jumpstart for a two-week program designed to help you build sustainable fitness habits.

Ever feel like you're stuck in an endless cycle of starting and stopping your health journey? In this episode, I sit down with Dr. Orlena Kerek to uncover the fascinating reason why making healthy changes feels so difficult – and more importantly, how to make those changes stick. In this episode, you'll discover: Why waiting for motivation is keeping you stuck (and what to do instead) The surprising reason your brain resists healthy changes Why self-awareness is your secret weapon for breaking bad habits The truth about how long it really takes to build new habits A powerful visualization exercise to tap into your genuine motivation Ready to make lasting changes? Connect with Dr. Orlena at drorlena.com to learn more about her Four Pillars of Health approach. Grab your seat in my upcoming webinar with this link: https://www.beginwithin.fit/newrules

Why do health goals so often fail? It's not because you lack willpower or motivation - it's because you're setting the wrong kind of goals. In this episode, I break down how to use the SMART goal framework specifically for health and fitness success, with a powerful twist that will transform how you approach goal setting. In this episode, you'll discover: How to make your goals specific enough to actually work The secret to not getting overwhelmed How to make goals so realistic you can't fail When to evaluate and adjust your goals The "radical" twist that accelerates your progress Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/toolkit

Are you frustrated with your health progress this year? As we approach the end of 2024, many of us are wondering why our health goals didn't stick - again. In this episode, I break down a powerful framework for evaluating your health journey without the guilt and shame that usually comes with year-end reflection. In this episode, you'll discover: What are the only six areas of health you need to focus on? How can you score yourself in each area? Which area should you focus on improving first? Why is consistency more important than intensity? Listen in to learn a detective-style approach to understanding your health habits and discover the one thing you should focus on in 2025 to truly move the needle on your health. Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/toolkit

Are you frustrated with your health progress this year? As we approach the end of 2024, many of us are wondering why our health goals didn't stick - again. In this episode, I break down a powerful framework for evaluating your health journey without the guilt and shame that usually comes with year-end reflection. In this episode, you'll discover: Why traditional year-end health reviews fail (and how to do them right) The six essential pillars of health you need to evaluate How to score your health habits without feeling guilty Listen in to learn a detective-style approach to understanding your health habits and discover the one thing you should focus on in 2025 to truly move the needle on your health. Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/toolkit

Does your life feel like it's spinning out of control? In this episode, I sit down with Dr. Lynn Wagner to discuss how to restore balance when everything feels overwhelming. Whether you're juggling work, family, health goals, or all of the above, Dr. Wagner shares her practical approach to finding equilibrium without burning out. You'll discover: Why balance is the missing ingredient in most wellness approaches How to identify the areas of your life that need the most attention The power of "non-negotiables" in maintaining balance Why perfectionism is the enemy of true wellness How to start rebuilding balance without getting overwhelmed Whether you're feeling slightly off-kilter or completely out of balance, this episode will give you practical tools to reset and rebuild. Learn more about Dr. Wagner and access her free resources at https://www.wagnerintegrativehealth.com/ ____________________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/toolkit

Are you tired of feeling out of control during the eating season? In this episode, I tackle the challenge of maintaining a healthy relationship with food during times of celebration and social gatherings. Instead of the usual restrictive advice, I share a transformative ancient Japanese practice that could change your entire approach to eating. You'll discover: Why traditional "don't mess up" advice actually leads to overeating What the Japanese secret of "hara hachi bu" is and how it can transform your eating habits How slowing down can help you naturally eat less while enjoying food more Practical strategies for implementing mindful eating at social gatherings Ready to transform your relationship with food? Listen now and learn how to enjoy social gatherings without regret. Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/toolkit

Are you tired of feeling guilty about not making it to the gym? In this episode, I challenge the common belief that you need a gym membership to get fit. After years as a personal trainer, I've discovered that the gym might actually be making it harder for you to establish a consistent workout routine. In this episode, you'll discover: Can you really get results without gym equipment? What does science say about home workouts vs gym workouts? How much does it really cost to set up an effective home gym? What are the two pieces of equipment that can replace an entire gym? How can working out at home make you more consistent? Ready to create your home gym? Visit beginwithin.fit/toolkit to find the exact equipment I recommend and use myself or use the link below. Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/toolkit

Are your kids constantly eating on the run? Feeling like your family is disconnected despite a packed schedule of activities? In this eye-opening episode, best-selling cookbook author Lynne Bowman reveals why the forgotten tradition of family meals might be the key to better health, stronger connections, and more capable kids. In this episode, you'll discover: Why is the dinner table considered a "holy place" for family development? What's the single most important skill kids need before leaving home? How can you get your kids to actually eat their vegetables? Learn how to transform your family's relationship with food and each other through simple, practical steps that any parent can implement – even with a packed schedule. Connect with Lynne Bowman: Website: LynneBowman.com Book: "Brownies for Breakfast" (available on Amazon) ______________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you dreading the end of daylight savings time and the darker months ahead? In this episode, I reveal how this weekend's time change could actually be the perfect opportunity to reset your morning routine and finally make fitness a consistent part of your life. In this episode, you'll discover: How did daylight savings really start? (The common story about farmers isn't true) What does research reveal about the health impacts of changing our clocks? Why is the fall time change easier on our bodies than the spring? How can you use this weekend's time change to naturally wake up earlier? What specific steps should you take Saturday night and Sunday morning? How can you reframe the darker months as a positive time for health and recovery? Additional Resources: Check out these related episodes: Episode 210: Immune System Blackout Episode 203: Lessons From 20 Years of Fitness Episode 141: Building Resilience with Your Morning Practice References: https://www.colorado.edu/coloradan/2022/11/07/history-daylight-saving-time https://en.wikipedia.org/wiki/Daylight_saving_time_in_Hawaii https://en.wikipedia.org/wiki/Daylight_saving https://fortune.com/well/article/daylight-saving-time-is-hurting-your-health/ https://acuteservices.com/workplace-safety-is-daylight-savings-time-a-hazard/ https://www.bostonpersonalinjuryattorneyblog.com/understanding-daylight-saving-time-safety-tips-and-awareness/ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you struggling to take action on your fitness goals? In this episode, I dive into the psychology of motivation and reveal surprising research about how one simple word could transform your ability to follow through on your health commitments. You'll discover: How does the word "because" influence our behavior? What makes us 2-3 times more likely to stick to a new habit? Why is one hour of weekly exercise so powerful? What role do "one-time actions" play in creating lasting change? How can you create an effective action plan that works? Ready to take your fitness journey to the next level? Visit www.beginwithin.fit/habits to join my Habit Academy and get access to personal training sessions through 2024.

Are you tired of starting fitness programs that you can't stick to? In this episode, I dive into the crucial elements of an effective health and fitness program. You'll discover why consistency trumps intensity, how to start small for big results, and why convenience is key to long-term success. Listen to find out: Why all fitness programs technically "work" - and why that's not enough How just 15 minutes of exercise a week can significantly improve your health Why starting small is the secret to big, lasting changes How to choose a program you'll actually stick with The importance of accessibility and reminders in today's connected world A real-life success story of dramatic health improvement Here are the links to the studies I referred to: https://bjsm.bmj.com/content/57/18/1211 https://academic.oup.com/eurheartj/article/43/46/4801/6771381?searchresult=1 Ready to find a fitness program that truly works for you? Check out our Habit Academy and start your journey to lasting health and fitness today: https://www.beginwithin.fit/habits Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠.

Are you stuck in the "I'll start when everything's perfect" trap? In this episode, we dive deep into how perfectionism can sabotage your fitness journey and what you can do about it. Listen in to discover: Why waiting for the "perfect time" or "perfect program" is holding you back How to start making progress even when conditions aren't ideal The science behind perfectionism and its impact on health behaviors Practical strategies for breaking free from the perfectionism trap Why focusing on whole health is more effective than fixating on one aspect of fitness How to build momentum by starting small and celebrating small wins Ready to break free from perfectionism and start your journey to better health? Tune in now! For more resources, go here: Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you struggling to find money for health and fitness? This episode of The Begin Within Health Show tackles the surprising truth about our spending habits and how they might be sabotaging our health goals. Listen in to discover: Why do we readily pay for "sick care" but hesitate to invest in health care? How much are you really spending on unhealthy habits? What simple changes can redirect your spending towards better health? Is it possible to afford a healthier lifestyle without breaking the bank? How can small adjustments in spending lead to significant health improvements? Join me and uncover the hidden costs of unhealthy choices and learn how to make smarter investments in your well-being. Download the worksheet I mention in the episode here: https://www.beginwithin.fit/post/ep220 Other resources: Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you feeling stuck in your health and fitness journey despite your best efforts? The culprit might be something you've never heard of before: allostatic load. In this eye-opening episode, I dive deep into the concept of allostatic load and how it might be silently sabotaging your health goals. In this episode, you'll discover: What is allostatic load and how does it affect your health? Why might your diet and exercise plan not be working as expected? What are the six key areas that can help reduce allostatic load? How do these six areas work together synergistically? Where should you start if you want to reduce your allostatic load? How can understanding allostatic load help you achieve your health goals? Don't miss this crucial episode that could be the key to unlocking your health potential. Tune in now to the Begin Within Health Show! Head over to https://www.beginwithin.fit/blog to view the references list. Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Do you struggle with cooking healthy meals at home? In this episode, nutritional chef Shelley Loving shares her journey from a family health scare to becoming a passionate advocate for empowering home cooks. Learn how simple changes in your kitchen can transform your health and well-being. In this episode, you'll discover: How a life-threatening event led Shelley to revolutionize her approach to cooking and eating Why changing your mindset about cooking is crucial for better health Simple time-management tricks to make healthy meal prep fit into your busy schedule Easy swaps you can make in your kitchen for healthier cooking Why imperfection in the kitchen is okay (and even encouraged!) The truth about dairy and healthier alternatives to consider Ready to transform your relationship with food and cooking? Visit Shelley's website at https://www.shelleycanhelp.com/ for more tips and resources. _________________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you tired of leaving your doctor's office feeling unheard, dismissed, or with more questions than answers? In this eye-opening episode, we dive into the often-frustrating world of modern healthcare and how you can navigate it to get the care you truly need. Dr. Victoria Mondloch, a wellness MD with over 35 years of experience, shares her insights on how the current healthcare system might be failing you and, more importantly, how you can advocate for better care. In this episode, you'll discover answers to: Why aren't crucial hormone tests typically included in your annual check-up? What are the four essential hormone groups that impact your overall health and fitness? How can understanding your hormone balance help you feel 15-20 years younger? What's the truth about blood sugar tests, and could they be misleading you about your health? How can you effectively communicate with your doctor to get the tests and treatments you actually need? What specific questions should you ask during your next doctor's visit to ensure comprehensive care? Dr. Mondloch provides practical strategies to help you take control of your health journey and ensure you're getting the most out of your medical care. Whether you're dealing with unexplained fatigue, weight issues, or just want to optimize your health, this episode is packed with invaluable information to help you advocate for yourself in the doctor's office. Ready to transform your approach to healthcare? Don't miss this empowering conversation! For more information and to connect with Dr. Victoria Mondloch, visit her website at drvictoriajmondloch.com. ____________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you constantly battling with overeating, guilt after meals, or struggling to lose weight despite your best efforts? The culprit might be an unexpected one: the "Clean Plate Club" mentality. In this eye-opening episode, I dive into the surprising history and unintended consequences of always finishing everything on your plate, and how it might be sabotaging your health goals. In this episode, I explore: Why do we feel compelled to finish everything on our plate? What are the unintended consequences of forcing children to eat? How can we develop a healthier relationship with food? What strategies can help us break free from the "clean plate club" mentality? Learn how to listen to your body, practice mindful eating, and make peace with leaving food on your plate. Here are a couple of references: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2604806/ https://www.sciencedaily.com/releases/2024/04/240422120733.htm Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

As the lazy days of summer fade into memory, many of us find ourselves facing a familiar challenge: getting back on track with our health and fitness goals. But before you dive headfirst into an intense new regimen, this episode offers some surprising advice. Listen as I reveal three things you absolutely should NOT do if you want to successfully restart your fitness journey and create lasting, healthy habits. In this eye-opening episode, you'll discover: Why being the "hare" in your fitness journey can lead to failure, and how to embrace the "tortoise" mentality for long-term success. The surprising reason why focusing on results might be sabotaging your progress, and what to focus on instead. How going solo in your fitness journey might indicate a lack of true commitment, and why finding support is crucial. Whether you're feeling guilty about summer indulgences or simply looking to revitalize your health routine, this episode provides the guidance you need to approach your fitness comeback the right way. Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by going to https://www.beginwithin.fit/ebook⁠. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Learn how Belden Colme went from surviving multiple heart attacks to reversing his chronic diseases and losing over 100 pounds. His simple yet powerful approach to nutrition could be the key to transforming your health too! In this episode, you'll discover: How can understanding your body as a chemical system improve your health? What are the four jars in Belden's revolutionary diet approach? Why is stopping food addictions completely more effective than gradual reduction? How quickly can you expect to see results with the Four Jars Diet? What's the connection between gut health and mental wellbeing? For more information on Belden's work and the Four Jars Diet, visit belldoncolme.net. ________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by clicking HERE. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

Are you battling chronic pain? Or are you struggling to see results in your fitness journey despite putting in the work? The secret to breaking through your plateau might be hiding in an unexpected place - your gut. In this eye-opening episode, I dive deep into the world of gut health and its surprising impact on your fitness goals. Join us as we chat with Craig Brockie, founder of Ultimate Health and creator of the bestselling Ultimate Probiotic Yogurt Maker. Craig shares his personal journey from chronic health issues to vibrant wellness, all thanks to a radical shift in understanding gut health. Whether you're battling gym anxiety, struggling with recovery, or just looking to optimize your fitness routine, this episode is packed with game-changing insights you won't want to miss. In this episode, you'll discover: How can gut health affect your anxiety and overall well-being? Why are store-bought probiotics often not enough? How can making your own probiotic yogurt revolutionize your health? What specific probiotic strains can help with muscle building and mood? How does modern farming affect our gut health, and what can we do about it? For more information on gut health and probiotic yogurt making, grab Craig's book, Ultimate Health; visit his website at CraigBrockie.com; or check out his amazing Ultimate Probiotic Yogurt Maker. _________________ Get your copy of 5 Ways to Stop Wrecking Weight Loss for FREE by clicking HERE. Join my Facebook group for daily workouts and nutrition: https://www.facebook.com/groups/beginwithinfit/ Ready to get serious about your health and fitness? Sign up for coaching with me here: https://www.beginwithin.fit/coaching⁠ Here's a link to some of the gear my clients and I use to workout successfully at home: https://www.beginwithin.fit/gear⁠

In this eye-opening episode, we dive deep into the Ultimate Health Model with its creator, Benjamin. Listeners will discover: What is the Ultimate Health Model and how can it help you understand your health challenges? How does the structure of water in your body affect your overall health and aging process? Why is nose breathing so crucial, and how does it impact inflammation in your body? What role do mitochondria play in your health, and how can you support them? How are seemingly unrelated health factors actually interconnected? Benjamin shares his journey of creating this comprehensive health model and explains how it can be used as a tool for better understanding and improving one's health. To learn more about the Ultimate Health Model and download a free poster, visit ultimatehealthmodel.com.