Learn II Perform with Braeden Ostepchuk

In this episode, Trevor Harris – a Podcaster and Health & Mindset coach – joins me to discuss how mindset is at the core of personal development and building a healthier generation. Trevor hosts a successful health podcast, Your Health Class, discussing a variety of topics related to health and mindset with an impressive list of multi-disciplinary and reputable guests. Through his own personal journey and a commitment to empowering generational change in health, Trevor brings thought-provoking ideas and anecdotes to the conversation. This episode offers practical advice, genuine passion, and thoughtful prose to help you conquer your mindset and conquer your life. TOPICS:[2:52] Heartbreak, heart palpitations, and podcasting[10:52] 75 Hard: A test of discipline[25:47] Mindset is everything[33:45] Get out of your comfort zone[42:40] Benefits of time in nature[57:13] Your Health Class Learn more about Trevor Harris:InstagramYour Health Class GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Learn II Perform Instagram LinkedIn FacebookThank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In recent years, telomeres have garnered a lot of interest for their potential involvement in aging mechanisms. In fact, there are many scientists that believe aging, disease development, and overall health can all be linked to telomere length and the rate of telomere shortening.Similar to aglets at the end of shoelaces, telomeres are protective caps on the ends of DNA strands contained within chromosomes. The result of damage and inevitable telomere shortening over time, is the vulnerability for genomic instability, programmed cell death, and biological aging.In this episode, we're going to address the mechanisms of telomere shortening and its implications on health and aging. We will also discuss the role of lifestyle factors on rates of shortening, including stress, exercise, sleep, and more. Finally, we will provide five actionable tips for improving your telomere health!Age is just a number. Keep your telomeres healthy and you may be around for a long time.TOPICS:[1:43] What are telomeres?[3:59] Telomere shortening[5:40] Implications: Aging and disease[7:50] Lifestyle factors influencing telomere health[13:50] 5 ways to improve telomere healthGET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperformFor more information on Learn II Perform and Braeden, please visit:WebsiteInstagramLinkedInFacebookThank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Dr. Jamil Sayegh – an international life, business, and relationship coach, integrative naturopathic physician, master NLP practitioner, and author – joins me to discuss how people can create an extraordinary life without regret. The author of 20 Steps to Your Next Breakthrough, Dr. Jamil works with leaders and high performers from all walks of life including world-champion athletes, best-selling authors, entrepreneurs, and business professionals. This episode offers wisdom, heartfelt stories, and prompts introspection to help empower and inspire you to live and love fully. TOPICS: [2:13] Family tragedy to coach and physician [9:33] Living behind a mask [20:43] The North Star of an optimal life [35:08] Rationalizing irrational fear [49:48] Cultivating greater self-awareness [1:00:18] Breakthrough with Dr. Jamil Learn more about Dr. Jamil Sayegh:Instagram Facebook Jamil Sayegh Solutions E-Book: 20 Steps to Your Next Breakthrough The Liberated Man (Facebook Group) GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Learn II Perform Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Sugars are ubiquitous in modern diets. Not only are they extremely prevalent in processed foods as added sugars, often hidden in the ingredient list under a variety of different names, they are also present in numerous whole foods, particularly fruits and vegetables. Being that glucose is such an essential molecule, can sugar consumption really be that bad? Well, like most things, moderation may be key. However, sugar consumption in the average American is massive, estimated at 66lbs of added sugar yearly. Research concludes that sugars consumed in their original form, such as eating fresh fruit and vegetables (think a whole apple, not apple juice), are generally considered to be far superior to added sugars. Those added sugars, meanwhile, have been linked to countless health issues, including:  - Fatty liver disease  - Insulin resistance  - Cardiovascular disease   - Type 2 diabetes But understanding the physiological mechanisms of glucose in the context of health and performance is far more complicated. No discussion would be complete with understanding blood glucose levels, regulatory hormones, and the pathology of diabetes.In this episode, we explore the physiological mechanisms involved with sugar consumption. Namely, the relationship between sugar, blood glucose levels, and the regulatory hormones insulin and glucagon. TOPICS: [2:03] Different dietary sugars [4:26] Simple vs complex carbs [6:15] Dangers of excessive sugar consumption [9:39] Importance of blood glucose management [13:35] Role of insulin and glucagon [15:47] Self-testing blood glucose levels [19:13] How to manage your blood glucose levels  GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to break down the strategy for building a customized training program. Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge where he graduated with a Degree in Kinesiology. Alex has great knowledge in movement patterns and as a very good rapport with his athletes. This episode will give you the framework you need to build a personalized training program catered to your goals, from multi-week training blocks right down to building supersets. TOPICS: [2:44] How to build a training program? [14:25] Effectively managing workloads and fatigue [21:03] Designing each individual training session [25:47] Training with intention [32:06] Energy System Development (ESD) [37:50] Speed & neural training [45:02] Supersets: Why and how? Learn more about Alex Sirard and EVO Athletics:Instagram YouTube Facebook Twitter EVO Athletics Website GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Learn II Perform Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to discuss the most important protocols for training athletes. With a specialization in sport movements and injury prevention, he brings a wealth of knowledge from personal experiences and science based applications.Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge where he graduated with a Degree in Kinesiology. Alex has great knowledge in movement patterns and as a very good rapport with his athletes.This episode dives deep into training methodologies and offers practical insights to help you evolve your game!TOPICS:[1:55] Alex's journey into the world of sport performance[10:27] Defining ultimate human performance[16:10] Microdosing athletic performance[26:02] Training for adaptation[32:35] Accommodating Central Nervous System (CNS) fatigue[40:15] Rate of Perceived Exertion (RPE) autoregulation as an alternative to Velocity-Based Training (VBT)[52:58] Why mobility is so important[57:48] How to structure training without a personal trainer[1:05:31] Alex's one key to high performanceLearn more about Alex Sirard and EVO Athletics:Instagram YouTube Facebook Twitter EVO Athletics Website GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Learn II Perform Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Everyone is capable of learning, yet very few people care to understand what it takes to be a great learner. In addition, while people are seeking to improve their life – whether that be their career, relationships, health, happiness, or otherwise – few people make learning a priority. Jim Kwik, a highly-respected brain performance coach, argues that learning how to learn is the most important skill that anyone can master for two reasons: a) Knowing how to learn anything gives you the potential to learn everything, and b) Skills are rapidly becoming obsolete in the dynamic global economy. Tom Bilyeu of Impact theory states something similar, that “skills have utility”. Learning unlocks these doors.In this episode, we are going to start by reviewing the neuroscience of learning, and then cover some techniques to take your learning ability to the next level.TOPICS: [2:18] Neuroplasticity and learning [3:51] Brain waves and flow states [5:58] 3 keys to being a limitless learner [7:14] Learning techniques and hindrances [13:15] 8 tips to learn more effectively  GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Nature is one of the most accessible, abundant, and powerful resources that we have to optimize our health, happiness, and performance. Subjectively and anecdotally, most people feel better after spending time in nature. Whether that be catching some sunlight, hiking through the forest, or listening to the rain when falling asleep. Interested in the relationships between nature and health and well-being, a large body of research has begun exploring the physiological and psychological responses to nature immersion. From forest bathing to artificial nature viewing, this episode covers some fascinating science on the benefits of nature immersion. Additionally, I share the story of my four-day, jungle/mountain hike through the Sierra Nevada mountains in Colombia to “La Ciudad Perdida” (The Lost City). Not only was it a magical experience, but physiological data recorded by WHOOP serves as an excellent case study to support the notion that nature immersion may significantly improve important biomarkers, including Heart Rate Variability, Resting Heart Rate, and restorative sleep (REM and SWS).  TOPICS: [1:18] Research on the benefits of nature [5:38] Physiological response to artificial nature exposure [6:37] “La Ciudad Perdida” (The Lost City) trek [10:05] Lesson learned: My biggest mistake on the trek [11:05] Evidence of physiological benefits via WHOOP [12:59] How time in nature can help you optimize your life   GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit: Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

The microbiome is the most important and complex ecosystem that many of us take for granted. But yet, our lives depend on it. Trillions of bacteria and viruses that live in the human gut form the gut microbiome. Ongoing scientific advancements are demonstrating how the health of your microbiome can be related to every component of your health, and taking care of your microbiome should be a top priority. In this episode, you will learn what the microbiome is, how it influences your health, and how you can keep it healthy through lifestyle and diet.TOPICS:[1:59] What is the microbiome and why does it matter?[4:05] The relationship between your microbiome and your health[7:43] Lifestyle factors that influence the microbiome[9:40] Diet and the microbiome: Plant-based, Keto, and Carnivore[16:27] Breastfeeding and Birth: Implications on microbiome health[23:23] Getting my microbiome tested with Viome[27:17] What can you do?  GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Meditation often comes with a stigma of being religious or cult-like, but this is not the case. Sure, meditation may be incorporated into many spiritual practices, but you do not have to be a Buddhist monk to meditate. In fact, meditation takes many different forms and is a completely individual experience.  In essence, it's all about mindfulness. Meditation is a deliberate attempt to be truly mindful of the present moment; to be truly connected to the present moment. Heightened levels of consciousness can be achieved in which you observe your own body and mind. Rather than experiencing, you are detached and observing, cultivating awareness and clarity.In this episode, we'll explore what meditation is, how to do it, and why it can be so beneficial. Included will be an exploration of some research studies explaining the neuroscience of meditation on brain health and happiness. TOPICS:[1:51] What is meditation? [5:47] How to meditate[10:22] Popular meditation techniques[12:27] Scientific benefits of meditating[14:22] Meditation in practice: Braeden's experience[18:59] Creating your own meditation practice  GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Gratitude can be defined in many different ways. In its simplest form, it is state of appreciation and/or thankfulness for something of value to oneself [1]. In different contexts for different people, gratitude can look a lot different. While there is no single, correct way to be more grateful and no promise land of a perfect life by incorporating gratitude, it really can change your life. Reflecting on my own personal life, I discovered that practicing gratitude was the key that unlocked the door to a happier life. So much so, that I have established gratitude as one of my three personal, guiding values. After all, Holocaust survivor Victor Frankl notes that optimism, faith, hope, and love cannot be commanded or ordered [2]. We cannot simply be happy. “[H]appiness cannot be pursued; it must ensue. One must have a reason to ‘be happy.' Once the reason is found, however, one becomes happy automatically” [2].In this episode, we'll explore what gratitude is, how it can help you remove stress and be happier, and some simple strategies to living a life of gratitude. TOPICS:[2:18] The present moment[6:35] Shifting your perspective[12:40] The neuroscience of gratitude[15:50] What a gratitude practice looks like[19:50] How to incorporate gratitude into your life GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook  Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.References[1] Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/[2] Frankl, V., Lasch, I., Kushner, H. & Winslade, W. (2006). Man's search for meaning. Boston: Beacon Press. 

In this episode, John Yeager, Ed.D. – CEO of Yeager Leadership Group, author, and legendary lacrosse player and coach – joins me to discuss the core competencies of next level leadership in sports. On April 8th, 2021, John's new book “The Coaching Zone,” co-authored by Jon Cunha, was launched. Based on years of research, experience, and anecdotes, this book is your playbook to taking your coaching to the next level.As a former elite lacrosse goaltender, John is a member of the Halls of Fame of New England, Eastern Massachusetts, and UMASS Boston/Boston State. He was named one of the top 20 New England lacrosse players of all time by the New England Lacrosse Journal. He translated what he learned as an athlete into high school and college coaching in Massachusetts and Indiana.Extending his interests beyond the playing field, he became a certified Polarity Thinking™ consultant and he also earned his doctorate at Boston University. Currently, John is also the CEO of Yeager Leadership Group, in which he helps athletic programs, businesses and schools discover their positive core by maximizing engagement and capacity to develop high performing teams. He is the also author/co-author of three books including: Smart Strengths: The Parent-Teacher-Coach Guide to Building Character, Resilience and Relationships in Youth; Our Game: The Character and Culture of Lacrosse; and Character and Coaching: Building Virtue in Athletic Programs. He has written for Sports Illustrated.com and has been quoted in the New York Times Magazine and Sports Illustrated Magazine on matters of character and youth sport.This episode is full of inspiring stories to accompany an exploration of the psychology of coaching! TOPICS: [3:53] John's life-changing experience at Middlebury [14:30] Overview of The Coaching Zone [24:50] HERO elements of Psychological Capital [34:20] Polarity Thinking: Why does it matter? [50:50] Travis Roy: A model of PsyCap [54:45] Exemplary Coaching: Katharine DeLorenzo and Neal Anderson [1:05:04] 360 Degree Strengths Gallery [1:15:0] John's best advice Learn more and follow John:LinkedIn Yeager Leadership Group The Coaching Zone Book GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

En este episodio, Mariana Monsalve - una ingeniera civil de Envigado, Colombia - se une a mí para hablar de los beneficios de viajar y aprender idiomas. Ya sea que viajes por trabajo, por diversión o por cualquier otro motivo, descubrir nuevos lugares, culturas, idiomas y personas tiene el potencial de cambiar la vida.Al tratarse de un episodio especial, cambiaremos los papeles. Mariana será la anfitriona y me entrevistará a mí. Ambas compartiremos nuestras experiencias con los viajes y el aprendizaje de idiomas, ¡y tendrás la oportunidad de oírme luchar por comunicarme en español! Este fue un episodio increíblemente divertido de grabar.Mariana tiene una amplia experiencia aprendiendo inglés y viajando por el mundo. Ha viajado a Londres, Reino Unido, ha estudiado en Sydney, Australia, y ha sido Au Pair en Boston, Estados Unidos. Mientras tanto, actualmente estoy viajando en Colombia y tratando de disfrutar de la comida, la cultura, la gente, el clima y el idioma tanto como sea posible. Juntos, compartimos nuestras mejores experiencias y consejos para viajar y aprender el idioma.Desde un punto de vista científico, también hablará de la neurociencia del aprendizaje de idiomas como herramienta para mejorar la cognición, luchar contra las enfermedades neurodegenerativas y mucho más.TEMAS:[1:26] Presentación de Braeden[4:20] Por qué deberías viajar y aprender idiomas[8:42] El aprendizaje de idiomas y la salud del cerebro[15:30] Las mejores experiencias de viaje de Mariana[20:14] Las mejores experiencias de Braeden en Colombia[27:49] Los mejores consejos para aprender un nuevo idioma[31:56] Los consejos de Braeden para la salud, la felicidad y el alto rendimientoConoce más y sigue a Mariana:InstagramOBTÉN UN MES GRATIS EN UNA NUEVA MEMBRESÍA DE WHOOP:join.whoop.com/learniiperformPara más información sobre Learn II Perform y Braeden, visita:Sitio web Instagram LinkedIn Facebook Gracias a todos por acompañarme en este viaje hacia la salud, la felicidad y un mayor rendimiento de por vida. Y recuerden, siempre sean agradecidos, ámense a sí mismos y sirvan a los demás.

In this episode, Mariana Monsalve – a Civil Engineer from Envigado, Colombia – joins me to discuss the benefits of traveling and learning languages. Whether you are traveling for work, fun, or otherwise, discovering new places, cultures, languages, and people has life-changing potential. Mariana has extensive experience learning English and traveling the world. She has traveled in London, UK, studied in Sydney, Australia, and was an Au Pair in Boston, USA. Throughout her travels, she learned a lot, grew as a person, and created some incredible memories. Today, she shares her recommendations for traveling and learning languages, as well as her favorite food and travel destination!From a scientific perspective, I'll also discuss the neuroscience of language learning as a tool to improve cognition, fight off neurodegenerative diseases, and more!NOTE: This is the English version. The Spanish version will be posted separately. TOPICS:[1:23] Introducing Mariana [5:15] Why you should travel and learn languages[8:30] Language learning and brain health[12:00] The best decision of Mariana's life[19:44] Mariana's best travel experiences[22:40] Best advice for learning a new language[32:10] Mariana's advice for health, happiness, and high performanceLearn more and follow Mariana:Instagram GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

We have all heard someone say, “she has great genes” or “it must be in his DNA.” But is that what is really going on? Are we really just a product of our genetic makeup, or is there more to it? Consider case studies of identical twins separated at birth, raised in drastically different environments, and observed to be completely different. How much influence did genetics really have? The modern argument is no longer nature vs nurture, but now it is genetic vs epigenetic. In this episode, we are going to explore why epigenetic pioneer, Dr. Ben Lynch, claims that “your genes are not your destiny.” We will cover the basics of genetics, epigenetics, gene expression, methylation, and genetic polymorphisms. Most importantly, this episode will offer actionable advice to ‘clean' up your genes and become the Beethoven of your life.Topics [2:29] Biology 101: Genetics [6:13] Are you the piano or the pianist? [8:32] 5 ways your genes get ‘dirty' [11:35] Methylation: The key to gene expression [14:41] Braeden's personal gene protocol [21:56] Braeden's DNA test results: SNPs and insights [25:40] Easy steps to optimize your gene expressionLearn more and follow Dr. Ben Lynch:Dr. Ben Lynch Dirty Genes Instagram GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook  Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Sid Chawla – a Personal Development Coach, 3-Time CEO, 2-Time Author & more – shares the neuroscience behind creativity and how to Spark Your Inner Genius. After years of research, study, and application, Sid created a playbook to help people unlock their true creative potential. In addition to his passions for excitement, innovation, and learning, Sid has dedicated himself to inspiring and coaching others to take command of their lives.Regarding high performance, not only does Sid talk-the-talk, but he also walks-the-walk. Currently, Sid is a business intelligence engineer specializing in data strategy at J.P. Morgan Chase, a Certified Neuroscience & NLP (Neuro-Linguistic Programming) Professional, a Motivational Speaker, popular blogger, and still finds time to actively volunteer for Minds Matter, The American Red Cross, and the American Indian Foundation.Full of frameworks, metaphors, and historical tales of genius, this episode just might trigger multiple eureka moments. I certainly had my share of Archimedes' moments! TOPICS: [7:30] The choice paradox [15:04] Five ways to develop fluid intelligence [22:56] Exercising your brain: Physically change your brain's structure [28:35] The two biggest barriers to creativity: Fear and uncertainty [41:05] Three types of innovative breakthroughs [53:28] Five steps to be a genius [1:08:23] The secrets to optimizing health, happiness, and performance Full Episode with VideoLearn more and follow Sid Chawla:Sid Chawla – Uncomplicated Personal Development Spark Your Inner Genius Charisma CrushInstagram LinkedIn GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Sleep is an incredibly complicated process that plays an incredibly important role in recovery and human optimization. As a passive activity, it is much harder for us to assess our sleep performance and actively improve our sleep. Technology and research has helped clarify what actually happens during sleep, and the key mechanisms of different phases of sleep. In this episode, we are going to explore why sleep is so important by understanding the components of the sleep cycle and factors that influence them. You'll learn about the stages of the sleep cycle, the benefits of each stage, and potential disruptions that may be compromising your sleep. I'll also share my experience with tracking my sleep stages and best practices for understanding, documenting, and adapting to your sleep tendencies. Topics[2:38] A breakdown of the different sleep stages[5:58] Memory consolidation during N2 and REM sleep[8:00] Steroid secretion during deep sleep[9:05] The impact of your sleep schedule on restorative sleep[10:12] Alcohol and cannabis: Implications for sleep[13:13] Tracking my sleep: Observing trends in REM and deep sleep[17:57] Top tips for you to understand and track your sleepFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Dr. Amanda Chay – a naturopathic physician and my amazing cousin – shares evidence-based insights into HPA axis dysregulation and stress, diet-related health issues including SIBO and fungal dysbiosis, and female hormone regulation. Her expertise comes from a combination of her medical training, experience treating thousands of patients, and a passion for health, happiness, and performance.Currently, Amanda is the owner of The Natural Path Clinic in Rossland, BC, owner of her own supplement company, Enliven Naturals, and a business consultant helping wellness providers diversify income and help more people. Her work has been featured in Medium, Thrive, and The Female Hustlers. And finally, in addition to her Naturopathic medical training, she also has advanced training and certifications in the following:- Pharmaceutical prescription rights- Acupuncture - IV & chelation therapy - Advanced cardiac life supportNeedless to say, this episode offers a wealth of knowledge and her personality and enthusiasm is infectious. I personally guarantee that you will enjoy this episode with Amanda!TOPICS: [3:45] What is naturopathic medicine? [8:50] HPA axis dysregulation and its role in health [19:12] The role of diet with IBS, SIBO, fungal dysbiosis and more [25:15] The two foods that cause 95% of gut issues [33:23] Building the best diet with whole foods [42:34] Most common factors that contribute to hormone imbalances [45:27] Functions of progesterone and estrogen in female menstrual cycle [51:43] The lifestyle habits of a naturopathic physician [57:08] Where to learn more about Amanda [1:02:41] Amanda's best advice for optimizing health, happiness, and performanceFull Episode with VideoLearn more and follow Dr. Amanda Chay:InstagramNaturopath Clinic – WebsiteNaturopath Clinic – InstagramEnliven Naturals – WebsiteEnliven Naturals – InstagramHormone Harmony Master ClassGET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Website Instagram LinkedIn Facebook  Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Soft-tissue injuries consist of damage sustained to muscles, ligaments and tendons, such as sprains, strains, and tears. These injuries are extremely prevalent, accounting 35-50% of all workplace injuries and are the most common type of sport injury. Depending on severity, acute soft-tissue injuries can impair an individual's quality of life and performance for up to months at a time, and chronic injuries much longer. In this episode, you're going to discover three unconventional rules that will allow you to return to full health shockingly fast. Topics covered include inflammation, the role of amino acids and collagen, and importance of actively rehab. I'll also share the protocol I used to recover remarkably fast after impulsively running an ultramarathon with no training.Topics[2:38] Inflammation is your best friend[4:35] The problem with RICE and NSAIDs[6:40] Collagen peptides and tissue regeneration[8:36] Role of amino acids in recovery[10:38] Immobilizing a joint is detrimental to recovery[13:02] Aftermath of running an ultramarathon with no training[15:23] Recovery from possible grade II sprains in both ankles in less than 2 weeks[20:14] Your three rules to turbocharge soft-tissue injury recoveryFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Kristen Holmes – Vice President of Performance Science at WHOOP and legendary field hockey player and coach – shares actionable insights into the physiology and psychology of human performance that can enable you to literally CHOOSE your performance. At WHOOP, she works directly with hundreds of the best tactical, professional, surgical, and NCAA Athletes/Teams in the world helping them interpret WHOOP data to optimize training, recovery, and sleep behavior. Not only is Kristen an authority on all things related to human performance optimization, she speaks from a place of experience as one of the most decorated field hockey athletes AND coaches of all time. Competing at the University of Iowa, she was a 3x All American and 2x Big 10 Athlete of the Year before becoming a 7 year member of the US National Field Hockey Team and a legendary coach at Princeton. Her tenure at Princeton is the definition of a dynasty, winning 12 Ivy league titles in 13 seasons and a National Championship in 2012.This episode distils many of the greatest scientific breakthroughs in the world of elite performers and provides actionable advice so that you can immediately CHOOSE your performance level. Kristen's wisdom can change the trajectory of your life.TOPICS:[3:09] Performance is the capacity to perform intentionally[9:06] The North Star: How to access the Flow State[14:09] The two ingredients in Kristen's (tried and tested) winning formula[20:54] How to manifest high performance consistently (Hint: Everything you need is free)[24:42] Why meal timing is so important[35:00] You can opt out of jet lag[40:29] The physiology and psychology of resilience[54:07] Most impactful changes you make today – The gold standard of performance habitsLearn more and follow Kristen:LinkedInInstagramLearn more about WHOOP:whoop.comThe LockerLinkedInInstagramPodcastGET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:WebsiteInstagramLinkedInFacebookThank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

For many, the gym is a sacred place. With aspirations of sculpting the perfect physique and developing world-class athletic performance, people literally shed blood, sweat, and tears. Whether or not you are one of those people that gives 100% of their effort every single day in the gym, it should be a priority to maximize the efficiency and effectiveness of your results. No matter how hard you work, if you're aren't optimizing your approach, you will be limited in the results you achieve.In this episode, we are going to break down some of the key principles of human physiology and biomechanics to understand how you can optimize your workouts. Following three simple and easy to implement strategies, you may be able to increase muscle hypertrophy, strength, testosterone and growth hormone levels, and maximize neuromuscular adaptation. I'll also share some of my favorite exercises and workouts, including a killer 12 minute leg burner.Topics[2:41] The key to volume training: Time under tension[5:25] Evidence of benefits of tempo training[8:43] Increase growth hormone and testosterone with compound movements[11:54] Understanding muscle strength curves[13:54] Easily manipulate strength curves for maximum time under tension[18:16] Using tempo training and resistance bands to maximize gains without a gym[20:07] The Jelly Shot: A 12-minute leg burner[22:25] Your next workout: Tips and exercisesFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Steve Szilagyi – a longtime coach, mentor, and friend – shares his insights into achieving high performance by being ultra-efficient, the fundamental habits necessary for improved health, and the most pressing issues he sees as a rehabilitation consultant. Steve has his life dialed in, largely because he took the time to figure it out. After listening to this episode, you'll be inspired to make the next moves necessary to take your life to the next level.Steve is a terrific resource because he has achieved great levels of success in a variety of industries and roles. Currently, Steve is a rehab consultant for a major insurance company, a full-time Realtor, the Director of Ice Hockey at Next Move Network, and a business consultant assisting in the operations of a local gym. Previously, he's also been a personal trainer, CIS and WHL strength and conditioning coach, a city council board member, and a powerlifter with some absurd lifts (555lb squat, 515lb deadlift, and 405lb Bench Press while weighing 148lbs).Topics[4:12] High performance comes down to one thing: Efficiency[16:24] The driving factors behind most disability claims[25:54] Cognitive capacity: What it is and why it's so important[30:55]  Mental health challenges and how to address them [40:25] Mental resilience of high performers[1:02:53] Steve's high performance habitsSteve Szilagyi:InstagramRE/MAXNext Move Network:WebsiteInstagramFacebookCrash ConditioningWebsiteInstagramTwitterFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Nutrition information is abundant and can be overwhelming. It is impossible to go to a supermarket, restaurant, or fitness website without being bombarded with information about calories, protein, carbs, fat, fiber, vitamins, minerals, and a bunch of different numbers and percentages. But if you don't understand the basics of calories, macronutrients and micronutrients, these numbers are relatively meaningless.Fortunately, a basic understanding of nutrition math isn't complicated. In this episode, we will cover the basics of calories, macros, micros, determining your basal metabolic rate, daily caloric needs, and figuring out a plan to help you reach your health and fitness goals. I will also share the tools and strategies I have used to successfully burn fat and gain muscle.Topics[2:29] What are calories and where do they come from?[4:32] Fact or Fiction: 3500 calories equals one pound of fat[6:55] Macros and their unique roles[11:41] The most important micronutrients[13:06] The app that helped me burn 15lbs of fat in less than two months[15:58] Switching from Keto to Whole foods, plant-based[17:44] Where to get started: Advice for building a custom nutrition profile[20:49] The most important micronutrients and supplementsFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Dr. Richard Schneider – Retired U.S. Coast Guard Reserve Rear Admiral, Retired Commanding General of the Vermont State Militia, and current President Emeritus of Norwich University – candidly reflects on the lessons he has learned from an illustrious career in the military and academia. Dr. Schneider's legacy is nothing short of legendary, and his wisdom is priceless. This interview offers countless stories, insights, soundbites, and golden nuggets of information that will make you want to listen with a notebook open and a pen in hand. All the better, this interview encompasses everything that Dr. Schneider and Norwich University stand for – a commitment to excellence in the face of adversity. The call was dropped, his phone was dying, dogs were barking and phones were ringing, but with an authentic Norwich-inspired “I will try” attitude, this finalized interview was jam-packed with wisdom and actionable advice on how to optimize your life, lead an organization, and transform the world. The topics of values, service, and leadership are deeply explored, as well as Dr. Schneider's secret to longevity, advice from a former Army Chief of Staff, a story of a janitor who put a man on the moon, and more!Topics:[3:45] The role of guiding values in organizational success[6:25] Captain Alden Partridge's mission to train Citizen-Soldiers[11:37] The janitor who put a man on the moon[14:40] Advice from former Army Chief of Staff, General Gordon R. Sullivan[23:30] Leaders must communicate with transparency[44:02] “It was all about service my whole life, helping others”[56:00] Experience with Transcendental Meditation[1:06:40] Dr. Schneider's advice to optimize your health, happiness, and performanceFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Pondered for years by many of the most brilliant minds, the human ego is difficult to understand and define. From Sigmund Freud's description of the ego as a synthesized, selective conscious to modern neuroscientist V.S. Ramachandran's simplification of the ego as an elaborate illusion created by the brain, the ego's influence on the human condition has been a hot topic for a long time.  In this episode, you'll learn about the human ego. The good, the bad, how its formed, how I have been a slave to my ego my entire life, and how you can begin to confront your ego by asking yourself three simple questions. Topics:[2:59] Understanding the ego: Jung, Freud, and others[5:30] Self-loss and ego dissolution[6:58] “I am not who you think I am”[8:17] Envy, Insecurity, and Fragility[9:52] Self-Manifestation: Michael Jordan, Kobe Bryant, and Dwayne Wade[12:48] My whole life, I was a slave to my ego[18:16] Three questions to ask yourself todayFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Zach Fucale is a professional hockey goaltender currently under contract with the Washington Capitals of the NHL. At just 25 years of age, Zach has already had an illustrious hockey career, appearing in nearly 200 professional games since being a second round draft pick of the Montreal Canadiens in 2013. Prior to being drafted, Zach was among the winningest goalies in QMJHL history while winning QMJHL and Memorial Cup Championships. Internationally, Zach has also won gold medals with Canada in three different tournaments, the Ivan Hlinka U18 (2012), World Junior Championships (2015), and Spengler Cup (2016, 2019). Off the ice, Zach is equally impressive. He is a co-founder of Living Sisu, a company dedicated to educating people about the importance of daily physical activity and making it more accessible to all (Membership is free!). In addition to the company, he has been an active voice in the community and podcasting, using his platform to spread positive messages and share valuable information. He epitomizes the values of Learn II Perform: He's an avid reader, high performer, great personality, and a wealth of knowledge.In this episode, Zach shares his strategy to achieving and sustaining high performance, the significance of improving 1.5%, his personal nutrition journey, and how “Sisu” applies to everything in life. Topics:[4:00] What constitutes high performance: “Being a high performer, you deliver”[6:53] The number one pillar to high performance is to create a system[12:11] 1.5% can make or break your career[15:33] Why sleep is Zach's top performance habit [21:32] Better than biohacking: Listen to your body[32:10] Experimenting with nutrition: From vegan to carnivore[40:36] Forget vegan vs carnivore: The enemy is processed foods[44:00] Lifelong learning and Living Sisu[52:53] Getting in touch with Zach and Living Sisu[55:09] Zach's advice for optimizing health, happiness, and performanceGet in touch with Zach:Instagram: https://www.instagram.com/zach_fucale/Twitter: https://twitter.com/Fucale31Find out more about Living Sisu:Website: https://www.livingsisu.com/en/Instagram: https://www.instagram.com/living.sisu/Twitter: https://twitter.com/livingsisuFind out more about Learn II Perform:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Conscious breathing has the power to change your life by reducing stress, maximizing your focus and memory, promoting longevity, and even contributing to facial symmetry and attractiveness. With the ability to regulate the autonomic nervous system, breathing is a gateway to controlling many of the physiological systems that govern our health and performance. Amazingly, despite having unlimited access to this tool, very few people understand how to utilize their breath to improve their lives.In this episode, you will discover the influence breath has over your health, including regulation of the HPA axis, autonomic nervous system, and the incredible benefits of nasal breathing. I'll share my experience with a variety of different breathing exercises and will provide you with breathing exercises and resources that you can immediately use to take control of your life.Topics:[2:30] Stress and the HPA Axis[5:14] Breathing regulates stress hormones[6:14] How to voluntarily control autonomic nervous system[7:19] Remarkable benefits of the Wim Hof Method[9:45] Andrew Huberman's technique for instant parasympathetic activation[11:35] Nasal breathing for improved facial symmetry and sleep[14:07] Heightened awareness and full-body tingling sensation during the Wim Hof Method[18:03] Breathing techniques to implement today to optimize your life Special Shout-out: Dr. Jason Emery of Northeast Psych.Take your performance to the next level at: https://www.northeastpsych.com/For more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

From icing ankle sprains to whole-body cryotherapy chambers, cold therapy has been a therapeutic procedure used for many years to resolve many issues. As scientific literature has increased, both excitement and skepticism for the effectiveness of the cold has increased. What hasn't changed, is the fact that cold exposure is often uncomfortable and undesirable. In this episode, you're going to learn why the discomfort of the cold is more than worthwhile. From improving brain performance and reducing neurodegenerative diseases to increasing fat burning potential and adding years to your life, forcing yourself to be cold has incredible powers. I'll also share my experience with daily cold showers, years of ice baths as an athlete, a regular cryotherapy practice, and most importantly, how you can begin to leverage the cold for an optimized life. Topics:[1:58] The cold activates mitochondria-rich brown adipose tissue[5:13] Sirtuins and the survival circuit[7:03] Vasoconstriction for better brain health[8:16] Relationship between the blood-brain barrier, the vagus nerve, and cold exposure[12:03] How cold showers have changed my life[14:17] Cryotherapy: Results of exposure to -180°C (-300°F)[15:44] Best and easiest ways to implement cold exposureFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others. 

The ancient practice of fasting has become mainstream again. Is it just another weight loss trend, or is there more to fasting than simply starving yourself? Determined to fully understand the benefits of fasting, I experimented with variations of intermittent fasting and a 120-hour water fast. The results? In a matter of weeks, fasting changed my life. I eliminated brain fog and daily energy lulls, increased energy and productivity, got shredded, and became a happier and healthier person. Fasting has become a critical part of my optimization plan by improving my health, happiness, and performance. In this episode, you are going to learn how fasting can be applied to drastically improve your life, by inducing autophagy (cellular cleansing), engaging your survival circuit, burning fat, developing metabolic flexibility, enhancing cognition, and much more!Topics:[2:10] Fasting for longevity: Understanding autophagy and mTOR[5:27] Fasting-induced ketogenesis and gluconeogenesis[7:27] Improved cognitive functioning resulting from intermittent fasting[9:40] Losing 22lbs in six weeks and 9lbs in five days[11:55] Using eating windows to manipulate weight gain and weight loss[13:01] How to get started with fastingFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Chronic sleep deprivation is considered to be a leading contributor to almost every mortality cause, linked to many pathologies including cancer, heart disease, neurodegenerative diseases, hypertension, obesity, and many more. Acute sleep-deprivation also has significant health impacts, with just 19 hours of sleep deprivation providing equivalent cognitive impairment to being legally drunk. In this episode, we'll explore the dangers of sleep deprivation and provide a review of the circadian clock, sleep pressure, and factors that will influence the quality and quantity of your sleep. I'll also share all the lifestyle changes I have implemented to optimize my sleep and 10 recommendations for you to immediately begin improving your sleep and optimizing your life. Topics[2:29] Sleep's regulators: Melatonin and adenosine[3:48] How caffeine affects the sleep/wake cycle[5:42] Lifestyle influences on sleep: Blue light, daylight saving's time, genetics, and more[9:08] How much sleep do you actually need?[11:20] Which is worse: Sleep deprivation or being drunk?[12:49] Making sleep a priority: My sleep habits[18:28] 10 things you can do to improve your sleepFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

A growth mindset is to success what compound interest is to Warren Buffet. The simplicity and power of this tool has the potential to transform your life. Studies on neuroscience and history's most successful individuals have demonstrated the ability for a growth mindset to help people cultivate massive success. In this episode, you'll learn about what it means to have a growth mindset, how to use neuroplasticity and the dopaminergic reward system to your advantage, and an amazingly simple tool to transform your life. Topics:[1:59] Neuroplasticity: The restructuring of the brain's structure and function by thinking[4:33] Dopamine's role in the Growth Mindset[5:42] Dopamine is not about the happiness of the reward[7:52] Michael Jordan, Kobe Bryant, and Dwayne Wade[10:33] Process over results: Tracking incremental growth[12:50] The Probability AssessmentFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Originally founded by Zeno in Cyprus around 300 BC, Stoicism is rooted in the idea that a human's ultimate life duty is to live in accordance with nature, noted as living only with pure necessities and taking a rational approach to life. In essence, this disciplined, minimalistic approach to life is the polar opposite to the hedonistic culture that is extremely prevalent in our modern society.In this episode, you'll learn about stoicism in historic and modern contexts, popular texts and their relevance today, and discover a how to use stoicism to change your perception of life. I'll also share with you the Stoic text that completely changed my life. Topics:[1:58] What is stoicism?[3:52] Lessons from Epictetus[6:25] Lessons from Ryan Holiday[8:51] The book that changed my life[10:42] “Fame after death is no better than oblivion”[12:17] How to incorporate stoicism into your lifeFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others. 

COVID-19. Everyone knows about it, but still, no one can seem to agree about what it is, how it works, and what you should do. Or maybe some people can, but I have found the contradictory information and news stories to be overwhelming. Attempting to objectively understand COVID-19, data from the CDC will be dissected and literature on the relationships between the coronaviruses, mortality causes, lifestyle factors, and the immune system will be explored. In this episode, you'll learn about COVID-19 death statistics, how the immune system is affected by viruses, diseases, and lifestyle factors, and hear about my personal COVID-19 infection. Most importantly, you will learn what I believe caused my sickness and how I recovered rapidly, achieving peak levels of fitness and performance. Finally, you will learn the most vital changes you can make to improve your health today.Topics:[2:27] COVID-19 and comorbidities – Data from the CDC[5:15] Immunopathological mechanisms of coronaviruses and many common diseases[6:49] Lifestyle and the immune system[9:02] Infected with COVID-19: My personal experience[11:49] Lifestyle factors that put me in an immunocompromised state[14:59] What you can start doing today to optimize your health during a pandemicFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Discover the behind-the-scenes roller coaster of success and failure of a professional athlete, NCAA national champion, university valedictorian, engineer, and voracious learner. From being the last cut from every minor hockey team to playing in NHL organizations, overcoming OCD and anxiety to becoming a university valedictorian, and losing everything to achieving peak health, happiness, and performance, I have learned many valuable lessons first hand that I want to share with the world. The origins of Learn II Perform started in March of 2020 at the outset of the coronavirus pandemic. I had no job, no prospects, and $70k of debt. My 20-year hockey career had abruptly ended. I was stuck in my parent's basement at 26 years old. And to top it all off, I was infected with COVID-19 at the peak of the panic and uncertainty. Looking back, I believe it was the best thing that ever happened to me. In this episode, you will learn:-        Why you should listen to this podcast-        How this podcast will help you optimize your life-        How I have transformed my life and achieved high performance-        The motivation for creating this podcastTopics:[3:29] Why should you listen to this podcast?[4:36] How will this podcast help you optimize your life?[5:57] Who Am I? My personal story[8:28] Being ghosted by a coach as a pro hockey player[9:20] Lifelong struggle with OCD and anxiety[11:00] Why COVID-19 was the best thing that ever happened to my life[12:34] The purpose of Learn II PerformFor more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Learn the secrets to optimizing your human potential so that you can elevate your health, happiness, and performance. All the heavy lifting is done for you: scientific and anecdotal evidence will be condensed into short, practical lessons so that you can immediately learn to perform. Topics include health, fitness, nutrition, philosophy, mindset, skill acquisition, and much more. Join Braeden Ostepchuk – a professional athlete, NCAA national champion, university valedictorian, engineer, and voracious learner – as he condenses everything he has learned through an authentic review of his lifelong pursuit of greatness.For more information, please visit:Website: https://learniiperform.com/Facebook: https://www.facebook.com//braedenostepchuk/Instagram: https://www.instagram.com/braedenostepchuk/I look forward to joining you all on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.