On Target Living

Is true happiness found at the destination, or is it woven into the journey itself? In this episode, we challenge the common obsession with outcomes and explore the profound idea that "the pursuit is the prize."Discover how to find more meaning, joy, and sustainable motivation by focusing on the process. We delve into building habits from scratch (even when motivation feels like "wet wood"), the power of curiosity, the impact of small wins, and why your "why" must be bigger than any excuse. Learn to transition from external rewards to intrinsic values, the crucial (and often neglected) role of rest, and how to build robust support systems and manage willpower effectively.If you're ready to redefine success and cultivate a more engaged and fulfilling life, this conversation offers practical strategies to find joy in the everyday pursuit of your goals.Key topics covered:Journey vs. Destination mindsetHabit formation from "zero to one"Sparking motivation with curiosityIntrinsic vs. Extrinsic motivationThe importance of restBuilding willpower and support systemsFinding your "why"

In this solo episode of the Rest, Eat, Move podcast, Matt finds himself at a familiar crossroads: continue the endless grind of work or seize a beautiful day for a much-needed run. This personal dilemma sparks a deeper conversation about the choices we face daily. Matt introduces the powerful question, "Why not?" as a practical tool to overcome inertia and choose actions that foster well-being, especially when motivation wavers.He contrasts the prevalent "survival mode"—where many find themselves despite societal advancements, leading to widespread health issues like obesity, anxiety, and chronic disease—with the potential for "thriving mode." While acknowledging the critical role of a deep-seated "Why" in providing purpose, resilience, and clarity for long-term goals, Matt offers "Why not?" as an immediate catalyst for positive change when that deeper motivation feels distant.Drawing on analogies like getting unstuck from snow, airplane takeoffs, and water skiing, he illustrates that initial effort is often the hardest part but crucial for momentum. Matt encourages listeners to recognize their worth, understand that even inaction is a choice, and actively choose to invest in themselves. Ultimately, it's about shifting from merely surviving to truly thriving, because, as he puts it, "you are needed" and "you deserve to be thriving.

Welcome back to the Rest, Eat, Move podcast! In this solo episode, Matt zooms in on a topic that's more relevant than ever: the powerful connection between stress and our digestive health. Building off last week's deep dive into the "Running from the Bear" episode, Matt answers a growing wave of questions he's been hearing about nausea, low appetite, and gut discomfort. Why are more people than ever experiencing digestive woes like IBS, indigestion, and chronic bloating? Matt breaks down the science behind the "rest and digest" state of our nervous system—and explains why giving ourselves time to slow down, unplug, and truly relax is the often-overlooked key to healing our gut and boosting overall well-being. Drawing on personal stories, practical advice, and the latest health science, this episode is all about finding balance, reducing chronic stress, and making rest a top priority so your body—and mind—can thrive. Tune in for actionable tips, some inspiration, and a down-to-earth reminder that sometimes, the healthiest thing you can do is just look up at the clouds and take a breath.

Feeling constantly stressed, even without a clear threat? This episode unpacks the "running from the bear" phenomenon in our modern world. Matt and Chris explore the impact of chronic stress on your body, the vital role of rest, and the challenges of anxiety and overwork. Learn practical strategies to slow down, create space, and build resilience. Discover how to recognize the "phantom bear" and reclaim your energy for a more intentional and calm life.

We're diving into a silent but deadly health concern that affects millions—High Blood Pressure. Hosts Matt and Chris explore holistic approaches to managing your blood pressure, with actionable tips and in-depth insights.Here's a sneak peek into the episode:- We unravel the misconceptions surrounding blood pressure and its relationship with age, lifestyle, and diet.- Discover the natural ways to nurture your body with magnesium-rich foods like ancient grains and chia seeds, the advantages of omega-3 fats, and the power of hydrating the body.- Learn how your nervous system impacts blood pressure and the role of self-advocacy in managing your health.

Unlock Your Health Potential: Master Your SleepTired of feeling tired? This episode dives deep into America's sleep crisis, revealing why most of us aren't getting the restorative rest we need (hint: the average bedtime is late!). Discover why aiming for 8 hours isn't just a suggestion—it's a powerful tool for preventing chronic diseases like cancer, boosting immunity via the fascinating 'glymphatic system' (your brain's cleanup crew!), and even managing weight by balancing key hormones. We'll expose the modern culprits sabotaging your sleep—from screens to stress—and unpack the surprising link between nutrition (yes, carbs!) and natural melatonin production. Learn actionable strategies: how to value and plan for sleep, optimize your sleep cycles (and why alcohol disrupts them), create the perfect sleep environment, understand the pros and cons of napping, and implement simple hacks like caffeine curfews and magnesium intake. Stop viewing sleep as a luxury and start treating it as the ultimate investment in your long-term health and vitality. Tune in to reclaim your rest!

Unlock the secrets hidden in your bloodwork with this episode of OTL REST EAT MOVE, hosted by Matt Johnson. Matt explores why early blood profiling is a game-changer and how your everyday choices shape your long-term health. Discover how your body sends signals about its needs: signals that, if ignored, can lead to medication or chronic issues. Matt breaks down key health numbers like cholesterol, glucose, and testosterone, explains the importance of balanced nutrition and pH, and empowers you to take control by truly listening to your body. Start your journey to better health by learning how to read the numbers that matter most!

Welcome back to another episode of the OTL Rest Eat Move podcast! Today, we've got an exciting and nutrient-packed discussion for you as Matt and Chris dive into the world of greens, specifically highlighting the powerful "super greens." Whether it's spinach, kale, broccoli, or the less common bok choy and collard greens, our dynamic hosts are keen on revealing why these greens have been cherished since the dawn of time.In this episode, they explore the energizing, detoxifying, and overall health-boosting properties of greens, delving into the science behind chlorophyll and its superhero presence in plants, often likened to the plant's equivalent of blood and our life's blood too. You'll learn about the historical significance of algae, grass, and sea vegetables as the oldest foods on the planet, and how they pave the way for vibrant health in today's world.Chris and Matt will also shine a light on different types of popular green supplements like spirulina and chlorella, emphasizing the importance of ensuring quality and sourcing when choosing your greens. Plus, they'll unlock the secrets of frozen wheatgrass juice – why fresh and frozen matters, and how it packs a punch with over 90 minerals and its ability to alkalize and cleanse your body.So, whether you're already a greens enthusiast or unsure how to incorporate these mighty greens into your lifestyle, this podcast is a treasure trove of insights that promise to energize your journey to health and wellness. Pop in your earbuds and get ready to thrive with the magic of super greens!

Demystify the world of nutrition with this essential 'Nutrition 101' episode of the Rest, Eat, Move podcast. Join Matt & Chris as they break down the fundamental building blocks of a healthy diet: macronutrients, micronutrients, and the crucial role of digestion.They cut through the noise of modern dietary trends, focusing on the real impact of nutrient deficiencies and the undeniable power of whole foods. Discover why prioritizing food over supplements is key, and learn how common food misconceptions can sabotage your wellness goals. From exploring the benefits of superfoods, fruits, vegetables, and ancient grains to understanding the vital roles of omega-3 and omega-6 fats and protein, this episode offers practical, actionable advice. Empower yourself with the knowledge to make informed choices and cultivate a balanced, nourishing lifestyle.

In this straight-talking episode, Chris breaks down the simple truths of better health with guests Larry Bird and Joe Russo from Beat the Streets Detroit.Together, they cut through the noise of supplements and fad diets to reveal what actually works: mastering the basics first. Drawing from their experience with nearly 1,000 youth athletes, they share practical wisdom anyone can use.You'll learn why your first hour after waking matters more than the rest of your day combined. Which two nutrients most people lack (and how to get them easily). And how consistent, moderate movement builds mental strength that lasts.No complicated regimens. No expensive products. Just straightforward foundations that deliver real results for your body and mind.

Join Matt as he takes you on a personal tour of his grocery cart, fridge, and pantry! Tired of food confusion? Matt shares his go-to staples for a healthy, realistic family diet. This isn't about perfection; it's about building a foundation for good eating with simple, accessible foods.Matt breaks down his weekly shopping list, from fruits and veggies to meats and pantry essentials, offering practical tips and relatable advice for anyone looking to make smarter choices at the grocery store. Whether you're feeding a family or just yourself, Matt's insights will help you stock your kitchen with foods you'll love and feel good about. Learn how to navigate the grocery aisles with a plan, avoid common pitfalls, and create easy, delicious meals that fit your lifestyle. Sponsored by Roan.com, supporting men's mental health.Use code OTL-20 for 20% off.

Physical therapist Jill Marlin doesn't want to see you after you're broken – she wants to help prevent you from breaking in the first place. In this eye-opening conversation, Jill challenges the reactive approach to healthcare that's failing Americans and shares practical wisdom from her 25 years in practice.Highlights:The preventative revolution: Why you shouldn't wait for injury to see a PT (and why you don't need a doctor's prescription in 21 states)The sleep secret elite athletes know: How LeBron James prioritizes 10-12 hours of sleep and why matching mental stimulation with physical movement is the key to quality restThe "I Love You" massage: A simple self-massage technique that improves digestion and mobilityThe ground test: Why your ability to get up and down from the floor predicts your lifespanPosture power: How poor posture decreases lung capacity by 30% and how "power posing" for just 2 minutes can boost testosterone and reduce cortisolJill's approach combines cutting-edge techniques with timeless wisdom: "We're trying to medicate ourselves out of sickness, and that's not working." Instead, she advocates building a proactive wellness team and making movement an integral part of daily life – not as a chore, but as play.Tune in and listen to the latest episode of the REST EAT MOVE podcast.

Ready to finally crack the code on making healthy habits stick?In this eye-opening episode, we're pulling back the curtain on the exact 5-step system that's helped thousands transform their health and lifestyle... without the usual struggle and overwhelm.You'll discover:• The #1 blindspot that's secretly sabotaging your health goals (and how to eliminate it)• Why willpower is massively overrated (and what actually drives lasting change)• The "Small Steps Strategy" that makes any behavior change practically automatic• How to tap into Maslow's Hierarchy to supercharge your motivation• The counterintuitive reason most people fail at habit change (and the simple fix)Plus, we're sharing real-world examples and actionable steps you can implement TODAY to start seeing results. Whether you're looking to upgrade your nutrition, boost your energy, or completely transform your health - this episode is your blueprint to success.

In Episode 251: The Rest Eat Move Connection, hosts Matt and Chris dive into the magic of balancing rest, eating, and movement in our daily lives. Sure, food often grabs the headlines with endless diet debates, but this episode zooms out to explore the "big loop"—how these three elements work together for real health. Mess up one, and the whole system feels it.Key takeaways? They break down how cholesterol fuels hormones and how stress—hello, cortisol—can throw things off with the sneaky "cortisol steal." Timing matters too—get the rest-eat-move sequence right, and you're golden, especially if hormones or meds are in the mix. Breathing gets a shoutout as a simple game-changer for recovery and focus, while stillness? It's your new superpower—think lunch without scrolling.This week's challenge: savor your lunch break. Ditch the desk, drop the phone, and just be. Share your thoughts with us at info@ontargetliving.com—there might even be a surprise for some of you. Catch the full episode for a fresh take on feeling your best!

Are we overcomplicating health with synthetic supplements, should we be returning to the basics? In this eye-opening episode, Matt and Chris break down the myths surrounding superfoods and supplements, shedding light on why whole, nutrient-dense foods reign supreme. From the body's natural ability to balance nutrients to the dangers of quick-fix health trends, they uncover the foundational habits that truly support longevity and wellness.Expect raw insights, personal anecdotes, and a no-BS approach to understanding what your body really needs. Whether you're a supplement junkie or a skeptic, this episode will challenge the way you think about nutrition and wellness. Tune in for practical tips, real-life stories, and a fresh perspective on fueling your body the right way.Let's get back to the basics—because your health isn't a trend, it's a lifestyle.

The Food-Mental Health ConnectionIs your diet impacting your mental health more than you realize? On this episode of the OTL REST EAT MOVE podcast, host Matt takes a deep dive into the fascinating world of food and mood. With mental health concerns on the rise, Matt argues that food isn't just fuel – it's a powerful tool for managing stress, boosting brain health, and cultivating happiness. He challenges the reliance on medications like SSRIs and explores the crucial gut-brain connection. Join Matt as he reveals practical strategies, from prioritizing food quality and "eating the rainbow" to the importance of hydration, and discover how simple dietary shifts can dramatically improve your mental landscape. Tune in and start fueling your happiness today!

In this thought-provoking episode, Matt challenges the current narrative surrounding GLP-1 medications (like Ozempic and Wegovy) and obesity treatment. He poses a crucial question: Are we focusing too much on survival instead of helping people truly thrive?Key Points: • The difference between surviving and thriving in healthcare • Why treating obesity as purely a genetic disease might be misguided • Three major concerns about GLP-1 medications:Downstream effects (vitamin absorption, gut health, muscle loss)Loss of essential healthy habitsNo clear exit strategy from the medication

Let's talk about ED – a topic most men avoid like the plague. But what if erectile dysfunction wasn't a life sentence? What if it was actually your body trying to tell you something important?

Tired of the Health Hype? Cut Through the Noise & Discover What REALLY Matters!Is your head spinning from all the conflicting health information out there?

Is your body trying to tell you something?

Fuel Your Body Right! Mastering Food Quality for Optimal HealthAre you tired of confusing nutrition advice and fad diets that just don't work?In this episode of the OTL REST EAT MOVE podcast, we're diving deep into Chapter 18 of the book, uncovering the secrets of food quality and how to make healthier choices that truly nourish your body.Join us as we explore:Why food quality is JUST as important as "location, location, location" in real estate.The truth about carbs: We'll debunk common myths and reveal the power of high-quality carbohydrates for energy, gut health, and overall well-being.The best sources of protein: Discover why plant-based proteins are a powerhouse of nutrition and how to choose high-quality animal products.The importance of healthy fats: Learn how to incorporate a variety of fats for optimal cell function, hormone balance, and reduced inflammation.Practical tips for upgrading your diet: We'll guide you through simple steps to make healthier choices, from choosing the right dairy to selecting the best protein bars.Plus, we'll introduce you to the "Food Target" – a powerful tool to help you visualize and achieve a balanced, nutrient-rich diet.Tune in now and discover how to fuel your body with the highest quality foods for optimal health and vitality!

Welcome back to the REST EAT MOVE podcast! In this solo episode, Chris jumps on the mic to chat about facing life's ups and downs head-on. Inspired by the last chapter in his book REST EAT MOVE, the final chapter, "Just Let it Rain," Chris gets real about how hard times can actually be the best times for personal growth. As we start the new year, he shares some personal stories, lessons learned, and tips to help you tackle whatever comes your way.What You'll Hear:- **01:16-02:18:** Chris talks about the time he ruptured his patella tendon and how that tough experience made him more compassionate and vulnerable.- **02:43-04:59:** Remember "Let's Make A Deal"? Chris compares life's choices to picking a door on the game show—each door represents different levels of effort and rewards when it comes to your health and well-being.- **05:40-07:13:** Ever heard of the "Ducks in a Frozen Pond"? Chris uses this metaphor to stress the importance of growing and not getting too comfortable.- **07:51-09:26:** The story of the Chinese bamboo tree teaches us the value of patience and persistence. It doesn't grow for four years, then shoots up 90 feet in just 90 days!- **10:15-11:22:** Chris emphasizes the importance of "being married to the process" instead of just focusing on outcomes. He gives practical tips for building habits that stick.- **12:00-14:29:** Life is a climb, and Chris explains why going through tough times helps us grow stronger.- **15:09-16:31:** Some simple yet powerful tips: breathe right, get good sleep, eat healthy, and keep moving. These little things can make a huge difference.Resources Mentioned:- Chris's book REST EAT MOVE- Related podcast episodes on vibrant aging and staying active after 50- Our books, app, and weekly podcasts for extra support- Got a question or need help? Shoot us an email for more support.Listener Takeaway:"The seeds you plant today are what you'll harvest tomorrow. Embrace the climb, stay strong when the skies get dark, and enjoy the rain when it comes. Let's make this year awesome!"If you enjoyed this episode, don't forget to subscribe and leave us a review! Share your thoughts and questions with us at ww.ontargetliving.com so we can support you on your journey.Wishing you loads of health, happiness, and an amazing year ahead. Catch you next time on REST EAT MOVE!

Revisit a classic episode in this repost of 189 - your hosts Chris and Matt dive into the art of cultivating sustainable, enjoyable lifestyles through curiosity, open dialogue, and flexibility. We'll explore the essence of learning foundational skills over relying on quick fixes, illustrated beautifully with Chris's piano lessons and the metaphor of "learning to play the piano versus just playing a song."Discover the power of the "21 Day Challenge," which is designed to help you understand your preferences, build discipline, and recognize growth areas. Learn why it's important to measure your progress in diverse ways, and hear our hosts' insights on balancing the art and science of wellness to ensure long-term success.We'll also discuss the importance of developing autonomy in your fitness and health routines, the value of making mistakes as learning opportunities, and how rest fits into the broader process of improving health and performance. Join us as we encourage a mindset shift towards deeper understanding and long-term enjoyment, setting you up for a fulfilling and adaptable 2025.

Tired of feeling like a passenger on your own health journey? It's time to take the wheel and start asking questions!On this episode of Rest Eat Move, Matt and Chris explore the power of questions and how they can transform your health.Get ready to:Unlock the secrets of intermittent fasting: Discover if it's right for you and how to avoid common pitfalls.Challenge conventional wisdom on medications: Should you really be taking that daily aspirin? Matt and Chris weigh in.Find a doctor who truly listens: Learn the essential questions to ask to ensure you're getting the best care.Understand your health numbers: From testosterone to homocysteine, discover which metrics matter most.Rethink your relationship with carbs: Busting myths and revealing why cutting them out completely might not be the answer.Hydrate smarter: We're diving deep into the world of water and revealing what you should REALLY be drinking.Plus, Matt and Chris share their own experiences with asking questions and how it's helped them achieve optimal health.Tune in now and discover how to question your way to a healthier, happier you!

In this solo podcast episode, Matt Johnson shares his personal experiences and philosophy regarding healthy eating without being overly restrictive. Reflecting on his childhood and the freedom to choose his own food, Matt discusses how the 'Food Police' mentality can be counterproductive in fostering a sustainable, healthy relationship with food. He advocates for an 80/20 approach to nutrition, allowing for indulgences without guilt, especially during the holiday season. Matt emphasizes the importance of making mistakes, enjoying what you eat, and avoiding feelings of deprivation for long-term health and happiness.00:00 Introduction and Personal Background01:15 The Concept of the Food Police01:36 Halloween and Candy Consumption02:01 Personal Experiences with Junk Food02:45 Healthy Eating and Avoiding Guilt05:55 The 80/20 Rule and Holiday Eating07:24 Final Thoughts and Encouragement

Tired of feeling tired?

From healthy to heavily medicated... how does it happen?

Ever feel like you're running on empty, reaching for that third cup of coffee just to make it through the day? You're not alone. In this eye-opening episode, I take you on a journey to discover what I call 'Boundless Energy' - the secret sauce that keeps us thriving, not just surviving.Forget about boring numbers like VO2 max or cholesterol. Let's talk about what really matters: your daily zip, your bounce, your fire. I've created a simple 0-10 scale to help you figure out where you stand. Are you stuck in the "zombie zone," barely making it through the day? Or maybe you're riding the caffeine rollercoaster? I'll show you how to reach that sweet spot where you're naturally buzzing with life.Want to know the best part? Getting there isn't rocket science. I break down five game-changing keys that'll transform your energy: drinking enough water, catching quality Z's, eating the right stuff, moving your body, and breaking free from energy drinks and endless coffee runs.Think about it - what's worth more than feeling alive and energized every single day? Not even time itself can beat that feeling. So come along as I share my tried-and-true tricks for living life with more spark and less struggle.Episode Breakdown:0:00 - Let's dive in0:19 - Why energy beats everything else2:47 - Different flavors of energy3:27 - Getting real about your energy levels4:49 - From dragging to soaring: The energy scale12:26 - Your toolbox for better energy17:26 - Wrapping it up: Making energy your superpower

Ever wonder why what you eat matters so much? Join Matt as he sits down with Dr. Jeffrey Bland, the guy who literally wrote the book on functional medicine. From his grandma's kitchen wisdom to groundbreaking lab discoveries, Dr. Bland shares the fascinating science behind how food shapes our health.You'll learn why your body isn't just a machine that needs fuel, but a complex system that responds to every bite you take. Dr. Bland breaks down confusing topics like omega-3s and the keto diet into bite-sized pieces anyone can understand. Plus, he busts myths about carbs and shares practical tips on teaching kids about nutrition without the drama.Whether you're a health nut or just trying to feel better, this chat will change how you think about what's on your plate. No fancy jargon or strict rules - just real talk about the power of food as medicine.Highlights:• The surprising truth about cod liver oil• Why biohacking might not be all it's cracked up to be• Simple ways to boost your immune system• What CBD oil really does (and doesn't do)• How to make nutrition fun for kidsGrab your favorite snack and tune in for this down-to-earth deep dive into the science of eating well.

Want to feel younger, even as you get older? This episode is your guide to vibrant aging! Join us as we continue to explore the difference between lifespan and healthspan while tapping into the power to feel your best! We're revealing how to optimize your health and defy the limitations of chronological age. Matt and Chris share actionable strategies for improving your mindset, nutrition, movement, and more, so you can age with vitality and grace. Get ready to rewrite your aging story!

Want to live a long AND healthy life? This episode is for you! We're diving deep into the difference between lifespan and healthspan, revealing why simply counting the years isn't enough. Matt and Chris share personal stories, expert insights, and actionable strategies to help you age with vitality, energy, and purpose. Get ready to redefine your aging journey!

Welcome back to OTL REST EAT MOVE! In today's episode, Matt and Chris dive into the fascinating and often misunderstood world of dietary protein. As they navigate the landscape of modern nutrition trends, you'll hear a balanced discussion on the middle ground between plant-based diets and high protein meat consumption. The hosts tackle the misconceptions surrounding protein powders, the pitfalls of heavily marketed supplements, and the often overlooked importance of real, whole foods.Chris shares personal stories and insights from his bodybuilding days, emphasizing the value of quality protein sources and the interconnectedness of gut health and overall well-being. Whether you're a fitness enthusiast or someone just looking to make smarter dietary choices, this episode is packed with practical advice, thought-provoking critiques, and a healthy dose of common sense. Tune in as Matt and Chris advocate for flexibility, awareness, and simplicity in building a sustainable and nutritious diet.

This fall, ditch the excuses and embrace movement with the Rest Eat Move Challenge! Matt guides you through a 5-step process to define your goals, create an action plan, and build lasting habits. Whether you're aiming for weight loss, increased strength, or simply more energy, this challenge will empower you to take control of your fitness journey. Plus, discover exciting promotions on the On Target Living website!

The Hidden Truth About Creatine: Myths, Facts, and Sustainable HealthIn this episode of the Rest, Eat, Move podcast, we tackle a parent's question about giving creatine powder to their child. From bodybuilding experiences in the '80s to today's trends, we delve into the dynamics of creatine, its effects, and the importance of foundational health practices. Discover why quick fixes like creatine might not be the best route and how foundational habits are key to long-term success. Tune in as we draw parallels between health and financial wisdom and emphasize the journey toward sustainable well-being.00:00 Introduction and Episode Overview00:38 Personal Experience with Creatine03:02 The Science and Misconceptions of Creatine04:38 Common Sense and Natural Alternatives09:30 The Importance of Foundational Health09:57 The Slow Path to Success19:17 Final Thoughts and Practical Advice

In this episode of the Rest, Eat, Move podcast, Matt and Chris dive deep into the causes and solutions for acid reflux, a condition that affects 20% of U.S. adults. Join the conversation as they break down why acid reflux is on the rise and how lifestyle changes can lead to relief. From familiar remedies like water with lemon to the importance of managing stress and incorporating movement, you'll discover natural ways to say goodbye to heartburn. Whether you're struggling with occasional indigestion or chronic GERD, this episode offers practical tips to help you conquer acid reflux and promote better gut health. Tune in and take control of your well-being, naturally.

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the transformative power of curiosity in optimizing health and wellness. Moving beyond the traditional reactive mindsets that dominate our health systems, they explore how fostering a spirit of curiosity can lead to better questions, innovative solutions, and ultimately, a thriving life. Drawing from their own experiences and professional insights, Matt and Chris discuss practical ways to shift from merely reacting to health issues to proactively seeking knowledge and making informed decisions. Tune in to learn how curiosity can open up a world of possibilities for your health, fitness, and overall well-being.

Welcome back to episode 227 of our podcast, focusing on the transformative power of strength training! In this second part of our deep dive, Matt and Chris unpack the myriad benefits of strength training, expanding beyond just muscle building to include improved metabolism, bone density, mental health, and overall longevity. Perfect for beginners and seasoned athletes alike, this episode breaks down how to get started, maintain a routine, and keep pushing your limits as you age. Tune in to discover why strength training is often hailed as the fountain of youth and learn how to integrate it seamlessly into your life.

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of strength training. They start with the inspiring story of an 11-year-old receiving a 110-pound dumbbell set and transition into the incredible benefits of strength training at any age. The discussion covers the importance of strength training for longevity, injury prevention, and overall health, emphasizing the three R's: range, rate, and resistance. Learn why strength training can improve balance, bone density, and flexibility, and why everyone, especially those over 50, should incorporate it into their fitness routine. The episode also teases a deeper dive into related topics like hormones and mental health in the next part. Don't miss out on this compelling conversation about what makes strength training the true fountain of youth.

Join Chris in this insightful episode of the Rest Eat Move podcast as he dives deep into the world of cholesterol. With so much misinformation out there, Chris aims to set the record straight and provide listeners with the crucial knowledge needed to take control of their health. Whether you're confused about your recent blood test results or just looking to understand cholesterol better, this episode is packed with valuable information and tips.Key Points:Introduction to the importance of cholesterol and its role in the body.Common misconceptions about high and low cholesterol levels.The significance of the cholesterol to HDL ratio and triglyceride to HDL ratio.Real-life examples and simple calculations to determine your cholesterol profile.The dangers of misinformation and the prevalence of statin medications.Why balance, and not just low cholesterol, is vital for health.Tips on lifestyle changes to improve cholesterol levels naturally.The role of diet, rest, and exercise in maintaining a healthy cholesterol profile.Encouraging proactive conversations with healthcare practitioners.The benefits of omega-3 fatty acids, vitamin C, and other superfoods.Practical steps for those currently on statin medications.This Episode Answers:What are the two most important numbers in a cholesterol profile?Why is cholesterol essential for optimal health?How can you naturally improve your cholesterol levels?What tests should you ask your doctor for to better understand your risk?Why is balance more important than just having low cholesterol?Resources Mentioned:Latest book: REST EAT MOVEBlog: "Don't be Afraid of the Big Bad Wolf - Cholesterol"Downloadable handout: "Know Your Numbers"Foods and supplements recommended for better cholesterol balance.Connect with Us:Visit our website for more information and resources: ontargetliving.comFollow us on social media for updates and health tips.Have questions? Reach out to us directly!

In this episode of REST EAT MOVE, hosts Matt and Chris dive deep into the concept of "You don't know what you don't know" and its implications for health and medical literacy. They explore how a lack of knowledge can lead to misunderstandings and potential health issues, offering real-life examples and personal stories. Matt & Chris emphasize the importance of being well-prepared and educated when consulting with healthcare practitioners, discuss the significance of curiosity and asking questions, and share practical tips for improving health outcomes. From overcoming resistance to change to prioritizing self-care, this episode is packed with insights to help listeners take charge of their health and well-being.Show Notes:IntroductionMatt introduces the episode and the new chocolate almond butter nutrition bars.Highlights new packaging and additional resources on the podcast's website.Main Discussion: Health and Medical LiteracyExplanation of "You don't know what you don't know."Real-life examples demonstrating the importance of health literacy.The impact of misunderstandings on health, such as the example about statin medication.Personal Stories and ExperiencesChris shares his journey of discovering the root cause of his hamstring issues through physical therapy.Matt talks about the correlation between job dissatisfaction, financial and personal stress, and health.The Power of Curiosity and QuestioningEmphasis on the need to be curious and ask questions to improve health outcomes.Importance of confidence, self-awareness, and challenging limiting beliefs.Behavior Change and Overcoming ResistanceDiscussion on the necessity for behavior change and how it can be challenging.Stories of overcoming fear, resistance to change, and the concept of taking small steps towards improvement.Comparisons to financial discipline and getting uncomfortable for positive outcomes.Practical Tips and RecommendationsImportance of scheduling self-care activities like massages.Benefits of evaluating lifestyle, seeking specialist advice, and examining diet and health.Coaching listeners to better prepare for healthcare appointments.ConclusionEmphasizing mental, physical, and emotional well-being.Encouraging listeners to try new experiences and embrace opportunities for well-being.Final thoughts on the significance of curiosity, belief systems, and listening to the body for health improvement.Join Matt and Chris for this awesome episode filled with actionable insights to help you take charge of your health and well-being.

In this episode of the REST EAT MOVE Podcast, we dive deep into the world of testosterone, uncovering its vital role for both men and women. You'll explore what testosterone is, why it's essential, and how it impacts your overall health and vitality. From understanding how lifestyle choices affect your levels to practical tips on naturally boosting testosterone without hormone replacement therapy, this episode is packed with valuable insights. Join Chris as he breaks down complex scientific concepts into easy-to-understand information that can help you take control of your hormonal health.Introduction:Welcome back to the Podcast.Announcement of a new solo segment focusing on individual health topics.Today's topic: Testosterone.Understanding Testosterone:Explanation of what testosterone is and its role as a hormone.Introduction to the concept of the "vitality test."Significance of Testosterone:Testosterone's impact on energy, mood, sex drive, and overall well-being.The importance of monitoring testosterone levels for both men and women.Symptoms and Causes of Low Testosterone:Common symptoms: low sex drive, erectile dysfunction, increased belly fat, fatigue, etc.Lifestyle factors that contribute to low testosterone levels.Testing and Baselines:How to get your testosterone levels tested.Ideal testosterone ranges for men and women.The significance of cholesterol, DHEA, and other precursors in testosterone production.Natural Ways to Improve Testosterone Levels:Stress management techniques.Importance of sleep and how it affects hormone production.Dietary changes and the role of omega-3 fatty acids, selenium, and zinc.Benefits of strength training.Risks associated with certain medications, specifically statins.Practical Advice:Step-by-step guide to better manage stress.Tips for improving sleep quality.Nutritional recommendations for supporting testosterone production.Exercise routines to enhance testosterone naturally.Wrap-Up:Encouragement to get your "Know Your Numbers" handout and test your levels.Upcoming episodes and what to look forward to next.Call to Action:Share the podcast, rate it 5 stars, and engage with our community.Visit the website for resources and downloads.

In this episode of the Rest, Eat, Move Podcast, we dive into the importance of mistakes in our health and fitness journey. Hosts Matt and Chris share their personal missteps—from botched golf swings to protein powder mishaps—and discuss how these experiences have led to greater insights and healthier habits. Tune in to hear about the valuable lessons they've learned, the funny stories they've accumulated, and the principles they now live by to avoid catastrophic blunders. Whether you're struggling with diet, exercise, or lifestyle changes, this episode will inspire you to embrace your mistakes as stepping stones toward success. So go ahead, fail forward with us!

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of energy drinks, uncovering the hidden dangers lurking behind the flashy marketing and vibrant cans. From high doses of caffeine and thermogenic compounds to their impact on gut health and mental well-being, energy drinks pose a significant risk to both short-term energy levels and long-term health. Tune in as we explore healthier alternatives and provide practical advice for maintaining peak energy naturally.

In this episode, "Cardio Part 2: Elevate Your Fitness Game," Matt and Chris dive deeper into the essentials of cardiovascular health. Building on the foundation laid in their previous episode, they explore advanced concepts such as lung function, VO2 max, and the critical role of diaphragmatic breathing. With practical tips and compelling insights, they aim to help listeners enhance their cardio routines, improve overall fitness, and understand the interconnectedness of cardiovascular health, lung function, and stress management.Episode Highlights:Introduction and Recap:Quick recap of Cardio Part 1Importance of understanding and improving cardiovascular healthDeep Dive into Lung Function:Explanation of lung function and its significanceDiscussion on tidal volume and how lung capacity decreases with agePractical advice on improving lung function through nasal and diaphragmatic breathingUnderstanding VO2 Max:What is VO2 max and why it's a key indicator of longevitySimple ways to measure and improve your VO2 maxBreathing Techniques:Why the number of breaths per minute mattersTips on reducing breath frequency for better cardiovascular healthCardio and the Nervous System:Connection between breath and the sympathetic and parasympathetic nervous systemsImpact of stress on cardiovascular health and how proper breathing can help manage itPractical Tips for Everyday Cardio:Recommended activities: walking, mini trampoline, light calisthenicsImportance of posture and alignment in cardio exercisesHow to balance intensity and duration for best resultsSelf-Awareness and Monitoring:Key metrics to track: resting heart rate, breaths per minute, blood pressureEncouraging listeners to be mindful and proactive about their cardiovascular healthListener Challenge:Measure your breaths per minute and resting heart rate, and share your results with the hosts for personalized feedback and accountability.Key Takeaway:Stay proactive about your cardiovascular health. Regularly engage in activities you enjoy, track your vital signs, and implement small changes to see significant improvements in your overall fitness and well-being.Contact Information:Email: info@ontargetliving.comWebsite: On Target LivingSocial Media:Follow us on Instagram, Twitter, and Facebook for more tips and updates!Tune in next week as Matt and Chris discuss their 89-day training plan and how you can apply these insights to your own fitness journey.

Join Matt and Chris as they unlock the secrets to cardiovascular health and its crucial role in longevity. From the fundamentals of stroke volume and ejection fraction to the predictive power of VO2 max, this episode offers a comprehensive look at why cardio matters more than ever. You'll also hear practical tips for improving your cardio health and learn how to balance strength training for optimal results.Key Topics Covered:Introduction to Cardiovascular Health:What is cardiac output?Understanding stroke volume and ejection fraction.The significance of resting heart rate.VO2 Max and Longevity:How VO2 max predicts life expectancy.Practical ways to measure and improve your VO2 max.Debunking Cardio Myths:The common misconceptions about cardio and weight loss.Why a balanced approach to aerobic and anaerobic exercise is key.Wearables and Fitness Metrics:How to use devices like the Oura Ring and Whoop Strap effectively.The importance of listening to your body alongside tech metrics.Real-Life Applications:Case studies and client experiences.Practical advice for integrating more cardio into your routine.Wrap-Up and Next Steps:Preview of Part 2: Practical steps to improve your cardio and longevity.Actionable Takeaways:Know your numbers: Resting heart rate, VO2 max, and more.Balance your workouts with a mix of cardio and strength training.Use technology wisely but trust your body's signals.Aim to improve your heart rate variability and overall fitness for long-term health benefits.Connect with Us:Share your thoughts and questions for future episodes.Follow us on social media for more fitness tips and discussions.Don't forget to share this episode if you found it valuable!Tune in next week for Part 2, where we'll dive into practical strategies for enhancing your cardio fitness and living a healthier, longer life.

Feeling stuck in your fitness routine? In this solo episode, Matt dives into periodization - a smart way to shake things up and refocus your goals for the second half of the year.Coming off the summer holidays, it's easy to lose steam. That's why Matt breaks down his personal 90-day plan, split into three key phases: endurance, strength, and power. It's a practical approach to keep your workouts fresh and effective.Along the way, Matt shares some product updates (hello, spirulina chlorella fans!) and gives a sneak peek at an upcoming food bar.Drawing from his own experiences, Matt offers down-to-earth advice on adapting your routine and tracking progress. It's not about perfection - it's about finding what works for you.Episode Breakdown: 0:00 - Intro and quick updates 1:18 - Periodization explained 4:08 - The 90-day plan overview 4:58 - Breaking down each training phase 11:25 - Tips for adapting and monitoring progress 15:02 - Wrapping up with final thoughtsWhether you're looking to reset your fitness goals or just curious about trying something new, this episode has some solid ideas to consider. Give it a listen and see what resonates with you.

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Omega-3s: The Unsung Heroes of Your Health (And How to Get More!)Do you ever wonder why omega-3 fatty acids get so much hype in the health world?

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Tired of the endless cycle of fad diets and conflicting nutrition advice? It's time to discover the REAL power of food to heal, energize, and transform your health.In this episode, we're debunking the myth that carbs are the enemy and revealing the nourishing power of complex carbohydrates for your body and brain. We'll explore the incredible benefits of chlorophyll, the green pigment found in leafy vegetables, and how it can detoxify your body, reduce inflammation, and boost your mood.Discover how to nourish your gut microbiome, the foundation of good health, with the right foods. We'll delve into the fascinating gut-brain connection, explaining how the foods you eat directly impact your mood, energy levels, and overall mental wellbeing.We'll also bust common diet myths, share specific food recommendations for optimal health, and reveal the surprising link between bananas and lung health.Whether you're a fitness enthusiast, a busy professional, or simply looking to feel your best, this episode is packed with actionable insights to help you harness the power of food for a healthier, happier you.Join us as we redefine "eating healthy" and embrace food as medicine.In this episode, you'll learn:The truth about carbs and why they're essential for a healthy dietThe incredible healing benefits of chlorophyll and how to get more of itHow to nourish your gut microbiome for optimal healthThe fascinating connection between your gut and brainSpecific food recommendations to boost your energy, mood, and overall wellbeingReady to ditch the diets and embrace the power of real food? Tune in now!